What to Do After an Anxiety Diagnosis

Receiving an anxiety diagnosis is a big moment. It often comes with a mix of emotions—relief from finally having an answer and concern about what to do next. The good news is that an anxiety diagnosis is the first step toward gaining control of your mental health. Here are some steps to take after learning you have anxiety.

1. Understand Your Specific Diagnosis

One of the first things you should do is fully understand your diagnosis. Anxiety isn’t one-size-fits-all. There are several types, such as:

• Generalized Anxiety Disorder (GAD)

• Panic Disorder

• Social Anxiety Disorder

• Specific Phobias

Each type has unique features and might require different approaches to treatment. Ask your therapist or doctor about the specifics of your anxiety diagnosis to better understand what you’re dealing with.

2. Learn About Treatment Options

After a diagnosis, treatment options will likely be discussed. These treatments usually fall into two categories: therapy and medication.

Therapy

Cognitive-behavioral therapy (CBT) is one of the most effective types of therapy for anxiety. It helps you understand and change the negative thought patterns contributing to your anxiety. Your therapist might also suggest other therapeutic approaches like mindfulness-based stress reduction (MBSR) or exposure therapy, depending on your anxiety type.

Medication

Medication can be a helpful part of managing anxiety for some people. There are several classes of medications, including SSRIs (Selective Serotonin Reuptake Inhibitors) and benzodiazepines, which are often prescribed. Discuss the pros and cons of medication with your doctor.

3. Develop a Routine

After receiving an anxiety diagnosis, one of the best things you can do is establish a self-care routine that works for you. This isn't about adding a few bubble baths to your week. Self-care for anxiety means taking impactful steps to lower your stress levels and improve your overall mental health.

Physical Health

Regular exercise, even a short daily walk, has been shown to reduce anxiety. Physical activity helps your body release endorphins—natural chemicals that improve your mood. Sleep is another essential part of managing anxiety. Poor sleep can make anxiety worse, so try to establish a consistent bedtime routine.

Nutrition

What you eat can affect your anxiety levels. Eating a balanced diet and staying hydrated can improve how you feel. Some studies suggest reducing caffeine intake, as it can heighten anxiety symptoms. Getting annual blood work to ensure you aren't fighting a deficiency can help too.

4. Practice Anxiety-Specific Coping Techniques

Instead of focusing solely on setting goals, it’s important to develop coping techniques tailored to your anxiety type. Work with your therapist to identify strategies to help calm your mind during anxious moments. This might include progressive muscle relaxation or grounding exercises.

5. Track Your Progress

Keeping track of your progress can be an effective way to monitor how you’re managing your anxiety. You can do this by keeping a journal or using a mental health app. Write down when you feel anxious, what triggered it, and how you responded. Over time, you might notice patterns or improvements that can guide your treatment plan.

6. Redefine Your Relationship with Anxiety

Rather than simply trying to “be patient,” work on reframing how you view anxiety. Start by acknowledging that anxiety is part of your experience and doesn’t define you. Instead of fighting anxious feelings, try leaning into them and asking yourself what they’re trying to communicate. With the guidance of a therapist, you can learn to coexist with your anxiety, understanding it as a signal rather than something you need to get rid of completely.

Final Thoughts

Anxiety is a manageable condition with the right tools, treatment, and support. You're taking steps toward a healthier, less anxious life by understanding your diagnosis, exploring treatment options, creating a self-care routine, and building a strong support system. If you're looking for a therapist to guide you through a recent anxiety diagnosis, contact my office today to schedule an appointment for anxiety therapy!