Waking up with your heart racing or feeling tense for no clear reason? That's anxiety showing up. You don’t have to guess your next move. This page gives quick, useful steps you can try today, a clear view of treatment choices, and links to related RedBoxRX articles that explain meds and supplements in plain words.
Start with a simple 4-4-8 breathing break: breathe in for 4 seconds, hold 4, breathe out for 8. Do it three times and notice your pulse calm. Small habits add up: keep a regular sleep schedule, cut back on caffeine and alcohol, move for 20–30 minutes a day, and try a short stretching routine when tension builds. These aren’t magic fixes, but they lower the baseline anxiety and make other treatments work better.
If you’re having a panic attack, ground yourself: name five things you see, four things you can touch, three sounds you hear, two things you smell, one thing you taste. That shifts your focus away from the loop of fear and brings your body back under control.
Therapy works. Cognitive Behavioral Therapy (CBT) is a top choice for generalized anxiety and panic. It teaches practical skills to change how you react to anxious thoughts. For many people, therapy plus lifestyle changes is enough.
When medication is needed, doctors often prescribe SSRIs or SNRIs. Beta-blockers like propranolol (often known by brand names such as Inderal) can help with performance anxiety and physical symptoms like shaking or heart racing. If you’re curious about alternatives to specific drugs, check the linked articles below — they compare options and side effects so you can ask better questions at your next visit.
Some people try supplements. L-theanine, certain herbal oils, and calming blends can help mild anxiety. But supplements vary in quality and can interact with prescription meds. Tell your prescriber about everything you take before mixing treatments.
If anxiety comes with severe symptoms — thoughts of harming yourself, losing touch with reality, or inability to function — seek medical help right away or call local emergency services.
Want deeper reading? Here are RedBoxRX posts that can help you learn more:
If you want personalized advice, use our Contact Us page to reach the RedBoxRX team or talk to your healthcare provider. Small changes, targeted treatment, and clear information make anxiety easier to manage.
Jun, 13 2025