Experiencing occasional anxiety is a normal part of life. Anxiety can make you feel nervous, worried, or sick to your stomach. Over time, however, always feeling this way can affect your health and well-being. The good news is there are things you can do to help manage it.

What can anxiety feel like?

While anxiety symptoms vary from person to person, in general, the body reacts to anxiety in a very specific way. When you feel anxious, your body goes on high alert, looking for possible danger and activating your fight or flight responses. As a result, some common symptoms of anxiety may include:

• Nervousness, restlessness, or being tense
• Feelings of danger, panic, or dread
• Rapid heart rate
• Rapid breathing, or hyperventilation
• Increased or heavy sweating
• Trembling or muscle twitching
• Difficulty focusing
• Insomnia
• Upset stomach

How can I cope with anxiety?

Here are some lifestyle changes and coping strategies that may help relieve your anxiety.

• Avoiding caffeine, smoking, and recreational drugs
• Maintaining strong social relationships
• Making sleep a priority
• Exercising and meditating
• Eating healthy foods
• Practicing gratitude and positive thinking

Where can I seek help?

If your anxiety is affecting your daily life or relationships, you may want to seek help. Here are some programs offered to members enrolled in the Foreign Service Benefit Plan that may help conquer anxiety.

See your doctor if your fear, worry, or anxiety is upsetting to you and difficult to control or you feel depressed or have other mental health concerns. If you have suicidal thoughts or behaviors, seek emergency treatment immediately.