Anxiety Disorder Self-Care Strategies for Adults: When Professional Treatment Is Needed
For the 40 million adults in the U.S. living with an anxiety disorder, daily life can be filled with constant worry and distress.1 Yet, many people don’t realize that simple anxiety self care for adults can significantly improve symptoms of anxiety and stress.2,3
A mental health professional is best placed to help you determine the right treatment for your needs. This page can also guide you through anxiety self-care and when to seek professional help, by exploring:
What anxiety is- Practical self-care strategies for anxiety
- When to seek professional help (and what to expect)
- Integrating self-care and professional support
- Frequently asked questions about anxiety self care for adults
- Where to find professional treatment for anxiety disorders
We accept most major insurance providers and can check your coverage levels for you.
If we are not an appropriate provider for care, we will assist in finding a care provider that can help.
Understanding Adult Anxiety Disorders
Nearly 20% of U.S adults experience these common mental health conditions, known as “anxiety disorders.” These disorders encompass generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias.4,5 However, just because anxiety disorders are common, it doesn’t mean they can’t cause significant problems.
Each anxiety disorder has its own specific symptoms, yet there are some common signs to look for. For example, if you have an anxiety disorder, you may notice things like:6
Difficulty controlling worries- Feeling nervous, restless, or tense
- Avoiding things that may trigger anxiety
- Feeling as though something bad is going to happen
- Physical signs, such as increased heart rate, sweating, or feeling breathless
- Nausea or stomach problems
- Sleeping issues
- Feeling tired
Fortunately, anxiety can be treated effectively with self care and professional help.2 While anxiety may feel overwhelming, there are practical steps you can take to manage it on a day-to-day basis. Let’s look at anxiety self care for adults to see what you can do right now to help calm your mind and body.
Practical Self-Care Strategies for Stress and Anxiety Relief
The term “self-care” often conjures images of spa days or bubble baths, but it’s much more than activities like these. While self-care can involve such activities, it also includes any actions that focus on improving your physical, mental, emotional, and social well-being.
Everyone has different needs, so creating a self-care routine that works for you may involve some experimentation. Below, you’ll find suggestions for anxiety management techniques and self-care practices that you may wish to try.
Mindfulness for Anxiety
Several mindfulness techniques you could try include breathing exercises, guided meditation, body scans, and grounding techniques.
An example of grounding would be the 5-4-3-2-1 technique, which can be a particularly useful form of self help for anxiety attacks. It works by disrupting the mind when it is spiraling and bringing you back to the present moment.9 The basic principles are to name:
Five things you can see- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste
Engaging all five senses in this way can help ground you in the here and now.
Anxiety Lifestyle Changes
Small changes can make a substantial impact over time, for instance, eating more fruits and vegetables, staying hydrated, stretching, and establishing a relaxing bedtime routine.
Emotional Support
If speaking to others feels too difficult right now, journaling your thoughts or emotions may also help. Getting thoughts out of the mind and onto paper can feel cathartic, and, over time, you may notice patterns in your beliefs, feelings, or actions, allowing you to make changes. Science also backs up the power of journaling, with studies showing that writing in a journal can improve anxiety as well as overall well-being.14
Anxiety self care for adults can help you to feel calmer, clearer, and more resilient. However, it won’t make anxiety vanish overnight. It also does not replace professional treatment, especially when symptoms persist or are severe.
Find Anxiety Treatment Programs
A Mission For Michael (AMFM) provides treatment for adults experiencing various conditions. Anxiety support is a phone call away – call 866-478-4383 to learn about our current treatment options.
See our residences in Southern California’s Orange County & San Diego County.
Take a look at our homes on the east side of the Metro area in Washington County.
View our facilities in Fairfax County, VA within the DC metro area.
Knowing When to Seek Professional Anxiety Treatment
Sometimes, even with our best efforts, anxiety self care for adults isn’t enough by itself to ease anxiety disorders. Seeking support from a mental health professional can allow you to access the treatment you require to manage your anxiety and find symptomatic relief.
Persistent anxiety, nervousness, or worry that won’t go away- Anxiety or physical symptoms that stop you from doing what you want or need to do
- Anxiety that interferes with your sleep, work, or relationships
- Struggling to cope with daily life
- When self-care hasn’t brought the relief you seek
- Symptoms that feel intense or severe
- If you begin to withdraw from others
Many people with anxiety disorders experience these issues, but seeking professional support can make a significant difference in how you feel. Anxiety disorders are common mental health conditions that can be effectively treated with the right help. Reaching out early for support can allow you to get better faster and prevent anxiety from getting worse.
Recognizing when to seek help for anxiety is a sign of strength, self-awareness, and courage. If you feel unsure about seeking professional help, the next section covers what to expect from professional anxiety treatment.
What to Expect From Professional Anxiety Treatment for Adults
Taking the step to finding professional support for anxiety might feel daunting, yet it can also be empowering. It shows that you have decided to prioritize your health and get the care that you deserve to feel better.
Psychotherapy: Talk therapy for anxiety, such as cognitive behavioral therapy (CBT), can help people change unhelpful thoughts, feelings, and behaviors that may be fueling anxiety. Therapy can be attended in different formats, such as through a therapy group, individual therapy, face-to-face sessions, or online options.- Medications: Antidepressants or anti-anxiety medications may be prescribed to bring relief from symptoms.
If anxiety feels too overwhelming to manage in daily life, a residential program can provide a higher level of support. An inpatient setting provides 24/7 care in a safe, nurturing environment, offering therapy, medication management, holistic treatments, and activities designed to support your recovery journey. It is a space where you can focus fully on healing, without the daily stress and responsibilities you may normally face at home.
Integrating Anxiety Self Care for Adults with Professional Support
Anxiety recovery strategies work best when self-care and professional treatment are combined. Treatment such as therapy or medication can provide the guidance and extra help needed to begin healing, while daily self-care routines build resilience and help you maintain long-term progress.
The mental health self care tips you learn through treatment, for example, mindfulness and creating healthy, sustainable routines, can support you through your continuing recovery journey.
Recognizing the techniques that work best for you and adding these to your anxiety management toolkit can help you stay on top of your symptoms. This toolkit is especially useful for situations where something unexpected happens and leaves you feeling overwhelmed.
Remember that progress isn’t always linear; at times, it may feel like taking two steps forward and one step backward – and this is completely normal. Looking at long-term progress can help keep you motivated to look after yourself on challenging days or after an emotionally intense therapy session. Each positive step counts, no matter how big or small you perceive it to be.
If you’re exploring anxiety self care for adults or wondering whether professional help may be right for you, the following section addresses common questions about self-care and professional treatment options.
Recovering From Anxiety Disorder With AMFM
While living with an anxiety disorder can present challenges, effective support and treatment can lead to recovery and healing.
Here at AMFM, we offer specialized anxiety residential recovery programs in a safe, nurturing environment. Our treatment centers are designed to provide compassionate care and evidence-based treatments, such as CBT, to support your recovery from anxiety.
If you are ready to take the next step, contact us today to learn more about how we can help you start your journey toward healing. Recovery is possible, and we are here to support you every step of the way.
Frequently Asked Questions
Can Anxiety Go Away on Its Own?
Mild anxiety can sometimes improve with self-care, healthy habits, and support from friends or family. However, when symptoms become persistent or worsen over time, professional treatment is often beneficial as it can provide tools, guidance, and personalized support that self-care alone can’t always deliver.
What Self-Help Treatment Can a Person Do to Help With Anxiety?
Self-help for anxiety can include relaxation techniques, mindfulness, journaling, exercising, eating a well-balanced diet, and getting enough sleep. A healthy daily routine can provide structure to help you manage anxiety – experiment to find what works best for you.
When Should I Get Professional Help for Anxiety?
If anxiety is affecting your sleep, work, relationships, or ability to function daily, seeking early support from a mental health professional can help you recover and heal.
References
- National Alliance on Mental Illness. (2025, August 26). Anxiety Disorders. https://www.nami.org/about-mental-illness/mental-health-conditions/anxiety-disorders
- Pilkington, K., & Wieland, L. S. (2020). Self-care for anxiety and depression: A comparison of evidence from Cochrane reviews and practice to inform decision-making and priority-setting. BMC Complementary Medicine and Therapies, 20(1), Article 171. https://doi.org/10.1186/s12906-020-03038-8
- Ayala, E. E., Winseman, J. S., Johnsen, R. D., & Mason, H. R. C. (2018). U.S. medical students who engage in self-care report less stress and higher quality of life. BMC Medical Education, 18(1), Article 189. https://doi.org/10.1186/s12909-018-1296-x
- National Institute of Mental Health (NIMH). (n.d.). Any anxiety disorder. Retrieved November 3, 2025, from https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder
- Anxiety and Depression Association of America, ADAA. (n.d.). Understanding disorders: What are anxiety and depression? Retrieved November 3, 2025, from https://adaa.org/understanding-anxiety
- Mayo Clinic. (2025, July 9). Anxiety disorders – Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
- McLaughlin, K. A., & Hatzenbuehler, M. L. (2009). Stressful life events, anxiety sensitivity, and internalizing symptoms in adolescents. Journal of Abnormal Psychology, 118(3), 659–669. https://doi.org/10.1037/a0016499
- Li, P., Mao, L., Hu, M., Lu, Z., Yuan, X., Zhang, Y., & Hu, Z. (2022). Mindfulness on rumination in patients with depressive disorder: A systematic review and meta-analysis of randomized controlled trials. International Journal of Environmental Research and Public Health, 19(23), 16101. https://doi.org/10.3390/ijerph192316101
- Gupta, S. (2024, April 29). Feeling anxious? Try the 5-4-3-2-1 grounding technique. Verywell Mind. https://www.verywellmind.com/5-4-3-2-1-grounding-technique-8639390
- Chellappa, S. L., & Aeschbach, D. (2021). Sleep and anxiety: From mechanisms to interventions. Sleep Medicine Reviews, 61, 101583. https://doi.org/10.1016/j.smrv.2021.101583
- Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., Chan, I., & Cooley, K. (2021). Diet and Anxiety: A scoping review. Nutrients, 13(12), 4418. https://doi.org/10.3390/nu13124418
- Carek, P. J., Laibstain, S. E., & Carek, S. M. (2011). Exercise for the treatment of depression and anxiety. The International Journal of Psychiatry in Medicine, 41(1), 15–28. https://doi.org/10.2190/pm.41.1.c
- Wickramaratne, P. J., Yangchen, T., Lepow, L., Patra, B. G., Glicksburg, B., Talati, A., Adekkanattu, P., Ryu, E., Biernacka, J. M., Charney, A., Mann, J. J., Pathak, J., Olfson, M., & Weissman, M. M. (2022). Social connectedness as a determinant of mental health: A scoping review. PLoS ONE, 17(10), e0275004. https://doi.org/10.1371/journal.pone.0275004
- Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General medical patients with Elevated Anxiety Symptoms: a preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290. https://doi.org/10.2196/11290
- Siqueland, L. (2021, February 17). How to know when to seek therapy. Anxiety & Depression Association of America. https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/how-know-when-seek-therapy
- American Psychiatric Association. (2023). What are Anxiety Disorders? https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders
