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Real members of MyDepressionTeam have posted questions and answers that support our community guidelines, and should not be taken as medical advice. Looking for the latest medically reviewed content by doctors and experts? Visit our resource section.

Reduce anxiety

A MyDepressionTeam Member asked a question 💭
Glendale, CA

What to do to reduce anxiety? Really don’t know what to do so it goes away

October 6
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A MyDepressionTeam Member

Acute anxiety is tough. Even if you had something like Xanax it takes time for that to kick in. Too acute can lead to forms of self harm like cutting...not lethal intent but relief. Awareness of what is going on is first for me, dissecting the cause ...this gives me time to convert the emotion to intellect. But frankly, I end up pacing about not knowing what to do. I've yet to find a successful strategy for acute anxiety and my md sort of echos this. I don't have anti anxiety meds BUT...if it happens a great deal, tweaking meds might help.

October 7 (edited)
MyDepressionTeam

Anxiety can feel really overwhelming, especially when it's tied to depression. The good news is there are several things that can help ease it — and it doesn't have to be complicated.

Here are some approaches that many people find helpful:

- Mindfulness & meditation — Even a few minutes a day can make a difference. Guided Show Full Answer

Anxiety can feel really overwhelming, especially when it's tied to depression. The good news is there are several things that can help ease it — and it doesn't have to be complicated.

Here are some approaches that many people find helpful:

- Mindfulness & meditation — Even a few minutes a day can make a difference. Guided meditation apps or YouTube videos are a great starting point
- Breathing exercises — Simple, free, and can be done anywhere. Deep breathing helps calm your nervous system when things feel intense
- Exercise — A walk outside, especially in sunlight, can lift your mood. One MyDepressionTeam member shared that getting a dog to walk helped things "start to look a little better"
- Limit social media — It can quietly fuel anxiety. Try turning off notifications or setting daily time limits
- Creative outlets — Journaling, painting, gardening, or music can help process emotions in a healthy way
- Relaxation apps — Many are free and easy to use

None of these will make anxiety disappear overnight, but building even one or two into a daily routine can really add up over time. If anxiety is significantly affecting daily life, it's worth talking to a doctor or mental health professional. Therapy — like cognitive behavioral therapy (CBT) — is very effective and helps identify thought patterns that feed anxiety. Medications can also help, and finding the right one sometimes takes a little trial and error, so patience is key.

Never start, stop, or change any medication without speaking to a doctor first.

October 6
A MyDepressionTeam Member

I try to focus on taking deep breaths and letting it out slowly. Sometimes it works if I catch it soon enough. Other times it doesn't work cause I'm breathing too fast to begin with and have to slow it down...

October 7
A MyDepressionTeam Member

Hi Eliahnah, well, I have had bad anxiety forever and have no idea how to lessen it. . I can only assume that I will die with it, as well as with depression. . My best peace, love, and good vibes to us all . . Sam . .

October 7

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