5 Effective Ways to Treat Anxiety: From Self-Care to Advanced Treatments

If anxiety is interfering with your daily life, there are proven treatment options that can help. Learn about five effective ways to treat anxiety, including therapy, medications, and innovative treatments like ketamine and TMS.

How to Treat Anxiety: 5 Proven Options That Actually Help

Anxiety is a normal part of life. But when feelings of fear, worry, or panic start to affect your relationships, career, or daily function, it may be time to take action. Generalized Anxiety Disorder (GAD) affects up to 40% of adults in the U.S. at some point in their lives. The good news? Anxiety is highly treatable. At Axis Integrated Mental Health, we help patients manage anxiety using a personalized, evidence-based approach. Below, we outline five effective treatment strategies that can make a significant difference.

1. Self-Care Strategies You Can Start Today

For mild to moderate anxiety, lifestyle changes and self-care strategies are often the first line of defense. These simple changes can significantly reduce the intensity and frequency of anxiety symptoms:

Regular physical activity (even brisk walking helps)
A nutritious, balanced diet
Reducing or eliminating caffeine, alcohol, and nicotine
Prioritizing sleep hygiene
Journaling to explore anxious thoughts
Breathing exercises and guided meditation
Visualization and limiting worry time to 2-minute intervals

These techniques help calm the nervous system and build emotional awareness. Journaling, in particular, allows you to better understand what's triggering your anxiety and provides clarity around your internal experience.

2. Psychotherapy: Talking with a Professional

When self-care isn’t enough, working with a therapist can be life-changing. Psychotherapy, especially Cognitive Behavioral Therapy (CBT), is highly effective in treating anxiety. CBT helps you:

Identify negative thought patterns
Practice new responses to anxiety triggers
Gradually face situations you may have been avoiding

Our therapists offer in-person and telehealth options to make therapy accessible and comfortable.

3. Medications for Anxiety Relief

Medication can be an essential part of treatment for many individuals with anxiety. Common options include:

Antidepressants like SSRIs or SNRIs, often first-line medications
Buspirone, specifically approved for anxiety treatment
Hydroxyzine, a fast-acting, non-addictive antihistamine
Beta-blockers, which help manage physical symptoms like a racing heart
Benzodiazepines, which are effective but carry risks such as dependence and withdrawal

We work closely with you to find the safest, most effective option and to regularly evaluate your response.

4. Ketamine Therapy: Fast Relief for Severe Anxiety

If traditional medications haven't worked for you, ketamine may offer a new path forward. Ketamine is FDA-approved for treatment-resistant depression and is being used off-label for anxiety with encouraging results. It works by promoting neuroplasticity—helping your brain form new connections—and often delivers rapid relief for those who haven’t responded to other treatments.

This therapy is administered under close supervision by our trained psychiatric providers.

5. TMS for Anxiety: Non-Drug, Brain-Based Relief

Transcranial Magnetic Stimulation (TMS) is a non-invasive, FDA-approved treatment for depression and is gaining ground for anxiety, especially when medications fail. TMS uses targeted magnetic pulses to stimulate underactive areas of the brain associated with mood and anxiety regulation. Benefits include:

No systemic side effects
Insurance often covers treatment-resistant conditions
Sessions are outpatient, typically lasting 20–40 minutes
No anesthesia required

Our clinic offers both standard and theta burst TMS protocols tailored to your needs.

When to Seek Help: Don’t Wait Until It Gets Worse

If anxiety is affecting your work, personal relationships, or everyday life, it’s time to reach out. Separation anxiety, social anxiety, or panic symptoms are not just "in your head." Professional treatment can provide relief and clarity.

Whether you start with self-care or advanced therapies, you don’t have to face anxiety alone.

A Unique Approach: How Axis Combines Science with Compassion

At Axis Integrated Mental Health, we believe in a holistic, personalized approach to mental health. We combine the latest in psychiatric care—including medication management, ketamine, and TMS—with compassionate psychotherapy. Whether you’re starting your mental health journey or looking for alternative options, we’ll guide you every step of the way.