Table of ContentsView AllTable of ContentsSymptoms of Constant AnxietyHow to Deal With WorryHow to Deal With Constant AnxietyWhen to Get Professional HelpFrequently Asked Questions

Table of ContentsView All

View All

Table of Contents

Symptoms of Constant Anxiety

How to Deal With Worry

How to Deal With Constant Anxiety

When to Get Professional Help

Frequently Asked Questions

Close

If you experience feelings of anxiety, you probably know firsthand what it is like to live with constant anxiety or worry. Such symptoms can be distressing and disruptive. In some cases, constant anxiety or worry may be a sign of ananxiety disorder.

This article explores some of the signs of constant anxiety and worry as well as strategies that you can use to cope. By practicing some of these new coping skills, you may find yourself better able to deal with feelings of worry and anxiety.

The Best Online Therapy for Anxiety, Tried and Tested

Symptoms of Constant Anxiety and Worry

For example, these feelings can range from worrying about an upcoming evaluation at work to feeling worried about the safety of family members even when they all seem to be out of harm’s way.

Some common symptoms of constant anxiety include:

Constant anxiety and worry can be exhausting and often increases your feelings of fear and anxiety. Worry can make it difficult to unwind and relax, even contributing to sleep disturbances, such as insomnia.

Mindful MomentNeed a breather? Take this free5-minute meditation focused on relieving anxiety—or choose from ourguided meditation libraryto find another one that will help you feel your best.

Mindful Moment

Need a breather? Take this free5-minute meditation focused on relieving anxiety—or choose from ourguided meditation libraryto find another one that will help you feel your best.

Given its link to anxiety, it is no surprise that worry is common among thosediagnosed with panic disorder. Constant anxiety that seems to occur without any specific source may be a sign of generalized anxiety disorder.

Exercise

Engaging in physical activity may help prevent or treat anxiety. Studies have found that getting regular physical activity can help protect against feelings of anxiety.Even brief periods of exercise can be a great way to relieve feelings of anxiety and take your mind off of your worry.

The Mental Health Benefits of Physical Exercise

Focus on What You Can Control

Worrying about the things you have no control over only adds to feelings of stress and anxiety. Focusing your attention on the things that are under your control, on the other hand, can help you feel more empowered and may help you better cope with your worries.

Practice Gratitude

Experiencinggratitudehas been shown to have a number of positive health effects, including reducing feelings of anxiety.Spending a few moments writing in agratitude journaleach day may help you better manage feelings of constant anxiety and worry.

Get Enough Sleep

Sleep has a complex relationship with mental health. People who are worried or anxious tend to sleep less, but poor sleep can also contribute to problems with anxiety.A bad night’s sleep might leave you feeling irritable and moody the next day, but prolonged periods of sleep problems can actually increase your likelihood of developing an anxiety disorder.

In addition to taking preventative measures to help manage feelings of worry, there are also strategies that may be helpful for relieving feelings of constant anxiety. These methods can be effective for combatting anxiety in the moment.

Put Your Mind Elsewhere

This tip may sound easy, but it does require some effort to distract yourself from worrying. To get your mind off your worries, try to get busy on something else. For example, you can try walking, watching television, or reading a good book.

To prepare yourself for future worrying, make a list of activities that you can do. Label the list “What I can do instead of worrying” and then underneath write down activities that will put your mind elsewhere.

Try to come up with a long list of your own. Consider what activities you can do when in different situations, such as when you are at home, traveling, or at work. Having many options listed will increase the chance of you using them when you need them the most.

How to Distract YourselfDo some chores inside or around the house, such as laundry or gardeningExercise or engage in a physical activityRead a book, magazine, or newspaperOrganize your home or officeWatch a funny movieEngage in a creative activity, such as drawing or writinh

How to Distract Yourself

Do some chores inside or around the house, such as laundry or gardeningExercise or engage in a physical activityRead a book, magazine, or newspaperOrganize your home or officeWatch a funny movieEngage in a creative activity, such as drawing or writinh

Get Support

Talking with a trusted friend or family member can help you feel more relaxed and supported. Sometimes hearing the perspective of another person can help change your view of your worries.

You may want to spend a few minutes sharing your worries with someone, but it is best to not let that be the only subject that you talk about. A good friend can help you get your mind off of your worries and onto something else.Building a support networkfor panic disorder can take some time and effort. However, having others to lean on may help reduce your worry.

Many people with panic disorder, panic attacks, and agoraphobia feel isolated and often find it difficult to reach out to others. If you are experiencinglonelinessor are uncomfortable talking to others, try exploring your problem on your own through writing.

Get a journal or simply a pen and some paper and write out your worries. When you have it all written down, you may be able to better see the big picture.

Practice Relaxation and Self-Care Techniques

Learning to relax is a proactive way to work towards overcoming your worries. People with panic disorder tend to have an overactiveflight-or-fight response, meaning that they often approach life with a lot of fear and anxiety. Relaxation techniques serve the purpose of improving one’s relaxation response and minimizing anxious thoughts.

There are many ways to elicit therelaxation response, includingprogressive muscle relaxation,yoga, andmeditation. These techniques can be learned on your own and can help you feel calmer.

Decide which strategies work best for you and make an effort to practice your relaxation techniques for at least 10 to 20 minutes per day.

Other self-care practices include physical fitness and nutrition, expressing our creativity, tending to our spiritual needs, and developing healthy relationships. Determine which activities you need to practice more in your life. Practicing self-care for anxiety can help you live and feel healthier, which may help defeat some of your worrying.

Press Play For Advice On Dealing With Worry

The 7 Best Meditation Apps of 2024

Face Your Fears

Worry Time: The Benefits of Scheduling Time to Stress

If your feelings of constant worry and anxiety persist and you cannot find adequate relief using self-help strategies. Consider talking to your doctor or a mental health professional. You may be experiencing some type of anxiety disorder.

A professional can evaluate your symptoms, provide an appropriate diagnosis, and recommend treatments that can help. Treatments for anxiety disorders often involve psychotherapy, medications, or a combination of the two.

Get Help NowWe’ve tried, tested, and written unbiased reviews of thebest online therapy programsincluding Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Get Help Now

We’ve tried, tested, and written unbiased reviews of thebest online therapy programsincluding Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Frequently Asked QuestionsRelaxation strategies such as deep breathing or progressive muscle relaxation can soothe some of the physical and mental symptoms of anxiety. Distraction and social support can also be effective. If this anxiety is prolonged and disrupts your life, however, you should seek help from a mental health professional.Anxiety can have a variety of causes including genetics, changes in brain chemistry, environmental influences, stress, personality characteristics, and trauma.If your anxiety is interfering with your everyday life, then you should talk to a mental health professional. Anxiety can grow worse over time, particularly if you engage in maladaptive coping strategies such as avoidance. Seeking help early can help you find relief and prevent feelings of constant anxiety from becoming worse.

Relaxation strategies such as deep breathing or progressive muscle relaxation can soothe some of the physical and mental symptoms of anxiety. Distraction and social support can also be effective. If this anxiety is prolonged and disrupts your life, however, you should seek help from a mental health professional.

Anxiety can have a variety of causes including genetics, changes in brain chemistry, environmental influences, stress, personality characteristics, and trauma.

If your anxiety is interfering with your everyday life, then you should talk to a mental health professional. Anxiety can grow worse over time, particularly if you engage in maladaptive coping strategies such as avoidance. Seeking help early can help you find relief and prevent feelings of constant anxiety from becoming worse.

5 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders. 5th ed, text revision. Washington, D.C.; 2022.

Newman MG, Llera SJ, Erickson TM, Przeworski A, Castonguay LG.Worry and generalized anxiety disorder: a review and theoretical synthesis of evidence on nature, etiology, mechanisms, and treatment.Annu Rev Clin Psychol. 2013;9:275-297. doi:10.1146/annurev-clinpsy-050212-185544

Kandola A, Stubbs B.Exercise and anxiety.Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23

Cregg DR, Cheavens JS.Gratitude interventions: effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety.J Happiness Stud. 2021;22(1):413-445. doi:10.1007/s10902-020-00236-6

Davis, M., Eshelman, E.R., & McKay, M. “The Relaxation & Stress Reduction Workbook, 6th ed." 2008 Oakland, CA: New Harbinger Publications.

Meet Our Review Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?HelpfulReport an ErrorOtherSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?HelpfulReport an ErrorOtherSubmit

What is your feedback?