Anxiety

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174 Anxiety Trials Near You

Power is an online platform that helps thousands of Anxiety patients discover FDA-reviewed trials every day. Every trial we feature meets safety and ethical standards, giving patients an easy way to discover promising new treatments in the research stage.

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No Placebo
Highly Paid
Stay on Current Meds
Pivotal Trials (Near Approval)
Breakthrough Medication
This trial aims to test a program called CALM, where school nurses help elementary students manage anxiety using special training and materials. The goal is to see if this program can reduce anxiety and improve school performance. The study will compare CALM to a relaxation-only program to determine its effectiveness.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased
Age:5 - 12

218 Participants Needed

Exploring the impact of a virtual reality program, First Resort on graduate physical therapy student wellness and academic success.
No Placebo Group

Trial Details

Trial Status:Enrolling By Invitation
Trial Phase:Unphased

23 Participants Needed

Noise in the ICU can worsen patient outcomes through factors such as increased cardiovascular stress, alteration in sleep, and increased discomfort or pain The purpose of this study is to determine the benefit of therapeutic music in the ICU on patients, their families, and ICU staff.
No Placebo Group

Trial Details

Trial Status:Enrolling By Invitation
Trial Phase:Unphased

300 Participants Needed

This trial tests if listening to calming music through headphones can reduce stress in children undergoing surgery. The music aims to lower heart rate, blood pressure, and breathing rate, making the experience less stressful.
No Placebo Group

Trial Details

Trial Status:Active Not Recruiting
Trial Phase:Unphased
Age:10 - 16

212 Participants Needed

Music Therapy for Chronic Pain

Hershey, Pennsylvania
This trial is testing if listening to music during treatment can help people with chronic lower back pain feel less anxious and in less pain. The study focuses on these patients because they often have high levels of anxiety and pain during treatments. The idea is that music can make them feel more relaxed and distracted from their pain.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased

30 Participants Needed

Health care workers (HCW) face distressing work related situations that pose a threat to the HCW's resilience and well-being. Hospital-based peer support programs can improve HCW well-being, but there are few programs and little data for settings outside of hospitals. The program would adapt, implement, and evaluate an evidence-informed peer support program (RISE) in ambulatory practices, rural hospitals, Federally Qualified Health Centers (FQHC), and community based organizations (CBOs). The hypothesis is that the availability of peer support will improve the culture of well-being, and the resilience and well-being of HCW in participating organizations. The research has the potential to improve the quality of life of HCW and the quality of care available to diverse organizations and the populations the HCW serve.
No Placebo Group

Trial Details

Trial Status:Recruiting

1396 Participants Needed

Anxiety is prevalent in young children, under 7 years of age, with autism. Yet, few studies have examined anxiety interventions for this age range, and only one anxiety treatment study has included young children with cognitive and language delays. Anxiety treatment models utilizing cognitive-behavioral therapy (CBT), adapted for children with autism, are empirically supported in school-age autistic children. Further, preliminary evidence suggests CBT approaches may reduce intolerance of uncertainty (IU), a mechanistic construct that may contribute to the maintenance of anxiety in autistic children. This study seeks to address the existing gap in anxiety treatment by examining the feasibility and preliminary efficacy of a novel, telehealth CBT intervention, DINO Strategies for Anxiety and intolerance of Uncertainty Reduction (DINOSAUR), which targets both anxiety and IU in young autistic children.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased
Age:4 - 6

70 Participants Needed

The investigators propose a rigorous, Phase II, three-group, placebo-controlled double-blind randomized controlled trial (RCT) to evaluate the efficacy of buspirone for both withdrawal and craving among individuals with opioid use disorder (OUD) undergoing a standardized stepwise taper. During this 10 to 12-day residential study, participants with OUD will be enrolled, stabilized on a short-acting opioid, undergo an opioid stepwise taper, and complete a post-taper observation period where participants will have the opportunity to initiate long-term buprenorphine or extended-release naltrexone.

Trial Details

Trial Status:Recruiting
Trial Phase:Phase 2

100 Participants Needed

This is a prospective open label study assessing the efficacy and tolerability of pharmaceutical grade cannabidiol--Epidiolex (R), for the treatment of anxiety in pediatric patients with pediatric epilepsy that has been difficult to treat and requires ongoing use of anticonvulsant medication.
Stay on current meds
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Phase 4
Age:6 - 17

20 Participants Needed

Anxiety is very common in autistic youth. Recently, an intervention has been created by the investigators to target these symptoms in autistic youth in a community setting. The purpose of this study is to determine the feasibility of implementing this treatment in community care centers.

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased
Age:7 - 17

60 Participants Needed

The investigators will be randomizing 150 college student participants with high levels of social media use into either a 1) control condition (no intervention), a 2) mindfulness meditation cognitive intervention, or 3) a social media reduction + exercise replacement intervention. Participants complete intervention activities daily for one week. The investigators will collect self-report and behavioral measures of social media use and related psychological constructs at three time points: baseline, immediately after the intervention period, and one-week after the intervention period.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased

150 Participants Needed

A growing number of patients are surviving a stay in the intensive care unit (ICU) but may experience long-lasting psychological problems, but research evaluating such treatment for ICU patients is scant. The goal of this pilot randomized controlled trial is to evaluate the feasibility, acceptability, and potential benefit of an evidence-based psychological intervention for anxiety and associated outcomes for ICU patients. The main question\[s\] it aims to answer are: * Is this intervention feasible and acceptable in ARF patients? * Is this intervention in the ICU and hospital associated with reduced anxiety symptoms? Participants will participate in a cognitive behavioral therapy informed self-management intervention aimed to reduce anxiety symptoms. Researchers will compare the intervention group to patients who receive usual care to see if the intervention reduces symptoms at the the conclusion of the intervention and at 3 months follow-up.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased

60 Participants Needed

More research is needed to elucidate the impacts of physical activity interventions on short- and long-term activity and neuropsychiatric symptoms (NPS) in psychiatric inpatients and to support its advantageousness when compared to current standards of care. To investigate the impact of regular exercise on activity level, NPS, and sleep in an inpatient psychiatry unit, the investigators propose a placebo-controlled study with measures of activity, mood, anxiety, energy, and sleep as primary outcomes in 50 psychiatric inpatients at Johns Hopkins Hospital. Given the challenges of maintaining blinded assignment to treatment arm, the investigators will compare patients during two time periods (3 months each): the first is treatment as usual (TAU), the second adds exercise intervention (EXI).

Trial Details

Trial Status:Enrolling By Invitation
Trial Phase:Unphased

60 Participants Needed

This randomized clinical trial (RCT) intends to look at the preliminary efficacy of NOVELA (intervention group) in changing anxiety and self-efficacy compared to usual hospice care (control group). In the NOVELA intervention, hospice care will be enhanced with the telenovela videos for hospice family caregivers (HFCG) education during twice weekly hospice telehealth visits to prepare caregivers for proper use of hospice support and healthcare services.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased

52 Participants Needed

Anxiety and depression symptoms occur at high rates in Veteran populations and can significantly impact function, compromising the ability to work and to successfully form and maintain valued relationships. Several other symptoms commonly occur with anxiety and depression, including poor sleep quality and chronic pain. Since all these symptoms frequently occur together, they may have a common underlying biological basis. A single medication that could effectively treat all these symptoms would be ideal. Converging data suggest that pregnenolone is a promising pharmacological agent for treating multiple psychiatric symptoms and functional impairment. The investigators thus propose to conduct a clinical trial of pregnenolone in Veterans with anxiety and depression symptoms. Pregnenolone has minimal side effects, and the prior research demonstrates that pregnenolone is well-tolerated by Veterans. Treatment with pregnenolone could thus be an efficacious new therapeutic for Veterans experiencing depression, anxiety, poor sleep quality and chronic pain conditions.

Trial Details

Trial Status:Not Yet Recruiting
Trial Phase:Phase 2
Age:18 - 65

84 Participants Needed

The goal of this clinical trial is to evaluate the SMILE app, a Digital Health Platform (DHP), that will deliver a mindfulness intervention, designed to mitigate COVID-19 related stress. Additionally, the SMILE app will remotely collect self-reported psychological and physiological metrics of mental health and autonomic regulation. Study participants are adults who self-identify as African American, Black and/or Latino, and who have clinically significant levels of anxiety. The study aims are: * Aim 1: Establish the effectiveness and durability of an 8-week Mindfulness DHP intervention. The investigators will focus on two constructs important to mental health and hypothesize that: A) Anxiety, self-report stress and quality-of-life measures will significantly improve when comparing: A.1) Pre-to-post intervention, and; A.2) Control vs. intervention groups over 8 weeks and at 1-month follow-up. B) Arousal, autonomic indices of HRV (reflecting parasympathetic activation) will significantly improve, when comparing: B.1) Pre-to-post intervention, and; B.2) Control vs. intervention groups over 8 weeks and at 1-month follow-up. * Aim 2: Establish the sustainability of two Mindfulness DHP interventions utilizing retention, usage (frequency), and participant satisfaction. * Aim 3: Examine associations between COVID-19 related stress, mental health outcomes, and HRV. Examine the extent to which COVID-19 related stress and mental health symptoms are linked to HRV at baseline and how that relationship changes over time. Participants will be assigned to 1 of 3 arms of the study: MTIA intervention, MAPP intervention, or wait-list control. All participants will be mailed a device with the SMILE app installed, and the equipment for recording cardiac data in the home. All participants will complete the baseline psychometrics measures and physiological stress test using the instructions provided on the SMILE app. Those assigned to the MTIA or MAPP intervention groups will then participate in their assigned intervention over the subsequent 8 weeks. During these 8 weeks, psychometric and physiological data will be completed biweekly for all participants. 3 months following the initial baseline, all participants will complete a final psychometric/physiological evaluation.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased

404 Participants Needed

CES for Generalized Anxiety Disorder

Chapel Hill, North Carolina
The purpose of this research study is to study cranial electrotherapy stimulation (CES) to determine its effects on symptoms of anxiety in people with generalized anxiety disorder (GAD) between the ages of 18 - 21 years of age.

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased
Age:18 - 21

130 Participants Needed

A prospective randomized trial measuring physiologic biometrics and perceptions of stress during a pediatric dental exam, cleaning, and simulated radiographs with or without a therapy dog present.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased
Age:4 - 8

225 Participants Needed

BNC210 for Social Anxiety Disorder

Charlotte, North Carolina
The purpose of the study is to evaluate the effect of a single, acute dose of BNC210 compared to placebo on reducing the severity of anxiety provoked by a behavioral assessment task and measured using the Subjective Units of Distress Scale (SUDS) in adult patients with social anxiety disorder.
Pivotal Trial (Near Approval)

Trial Details

Trial Status:Recruiting
Trial Phase:Phase 3
Age:18 - 65

332 Participants Needed

Conditions treated in intensive care units (ICUs) such as the acute respiratory distress syndrome (ARDS), congestive heart failure, COVID pneumonia, and sepsis are common. These can lead to high rates of depression, anxiety, and PTSD that worsen quality of life. Yet there are few effective strategies able to overcome barriers of limited access to mental health care. Even less is known about the experiences of patients from racially and ethnically minoritized populations because of they haven't been included well in past research. To address this problem, the investigators developed Blueprint, a mobile app that coaches people to use adaptive coping skills to self-manage their symptoms. The investigators found that it reduced depression symptoms and improved quality of life compared to placebo. To confirm these promising findings, the investigators are doing a formal test of Blueprint. The investigators will enroll 400 people who received ICU care from 4 hospitals (Duke, UCLA, Colorado, and Oregon). These patients will be randomized to receive either the Blueprint mobile app or a special Education Program mobile app the investigators developed. -both delivered through similar mobile app platforms. Our specific aims are to see which program improves symptoms better across 6 months of follow up. This project addresses national research priorities and could advance the field with a personalizable yet population-focused therapy that could be scaled broadly and efficiently to enhance mental health equity.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased

400 Participants Needed

Why Other Patients Applied

"I've tried several medications and therapy over the years but the symptoms persist. Have heard some extremely good things about psilocybin treatment. Interested in at least trying it. I don't want to reach my breaking point."

QC
Anxiety PatientAge: 60

"I’ve been having a lot of anxiety and memory fog. I had a baby 18 months ago, and my pregnancy was very hard. During that time, I was prescribed sertraline because it was the safest option during pregnancy. It had bad side effects. Since I had my baby, I've tried another drug, but I haven't really improved. It often feels like my head isn’t 100% here. I need to be fully myself because I have two kids to take care of, and I also want to go back to school. With my mind like this, I won’t be able to do it. Hoping for a new option."

OR
Anxiety PatientAge: 40

"I would love to find a cure for my depression I am tired of trying so many different medications and nothing has worked for all these years also I could use the compensation"

CU
Depression PatientAge: 60

"I want to try a trial because I've been on numerous, numerous different drugs for my anxiety. It's been almost 4 years since I've been on any medications. But I've noticed a gradual and steady increase in my symptoms. I just want some relief and to start to see the good things that life has to offer."

EQ
Anxiety PatientAge: 55

"Sertraline has only been somewhat helpful for managing my anxiety. I tried prescribed benzodiazepines in the past, but I didn't like the side effects (drowsiness, some memory loss). I'm hoping I'll benefit from this trial."

AT
Anxiety PatientAge: 34
In this study, using three phases, the investigators will use an iterative development approach to refine a behavioral intervention for managing concomitant psychosocial distress in glaucoma. Phase 1: The investigators will begin by developing a baseline intervention using strategies from Acceptance and Commitment Therapy (ACT), and delivered using a mobile application. Phase 2: The investigators will refine the baseline intervention for glaucoma patients using qualitative interviews conducted with primary open-angle glaucoma (POAG) patients with psychosocial distress (N=20), and health professionals (N=5). Phase 3: Finally, the investigators will measure acceptability and feasibility of the refined intervention through a single-armed pilot study (N=25). The investigators hypothesize that the refined intervention will yield an acceptable and feasible intervention in a POAG patient population, setting the stage for a future efficacy study.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased

45 Participants Needed

Neurostimulation for Misophonia

Durham, North Carolina
Misophonia, the inability to tolerate certain repetitive distressing sounds that are common, is gaining, recognition as an impairing condition. It is not a well-understood condition and there are no known treatments. The purpose of this study is to test a new misophonia intervention that uses emotion regulation strategies and different types of brain stimulation on misophonic distress. This study will examine changes in brain activity during presentation and regulation of misophonic versus distressing sounds. The study team plans to alter activity in a key area of the brain responsible for emotion regulation circuitry over 4 sessions with the goal to test if this intervention helps misophonic distress. Sixty adult participants with moderate to severe misophonia will be recruited and taught an emotion regulation skill and randomly assigned to receive one of two types of repetitive transcranial magnetic stimulation (rTMS). The study includes 9-10 visits: the remote screening visit(s), the initial MRI, the four neurostimulation sessions, the follow-up MRI, and two additional remote 1- and 3-month follow-up visits.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased
Age:18 - 55

60 Participants Needed

Stress Test for Substance Addiction

Chapel Hill, North Carolina
Purpose: This 5-year R01 study will elucidate the role of maturational change across adolescence in neural connectivity and physiological stress responses in the relationship between anxiety and adverse pathways to substance use (APSU). Participants: Children (N=200) aged 12-14 with symptoms of anxiety and their legal caregiver will be recruited from clinical and community sources. Procedures: Youth participants will complete several questionnaires and interviews, undergo neuroimaging while performing cognitive tasks, and have their heart rate and skin conductance monitored during a mildly stressful task. Caregivers will complete several questionnaires.
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased
Age:12 - 14

180 Participants Needed

Purpose: The purpose of this research is to pilot test a novel, alternative, potentially sustainable system of teacher-delivered, task-shifted child mental health care. Participants: \~300 estimated Procedures: This is a RE-AIM (Reach, Effectiveness, Adoption, Implementation, Maintenance) guided, mixed methods, clustered evaluation of Tealeaf-NC's Reach, Adoption \& Implementation (Primary Outcomes, implementation-based), as well as evaluating for preliminary indicators of Effectiveness \& Maintenance (Secondary Outcomes, clinically-based).
No Placebo Group

Trial Details

Trial Status:Recruiting
Trial Phase:Unphased
Age:5 - 99

312 Participants Needed

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Frequently Asked Questions

How much do Anxiety clinical trials pay?

Each trial will compensate patients a different amount, but $50-100 for each visit is a fairly common range for Phase 2–4 trials (Phase 1 trials often pay substantially more). Further, most trials will cover the costs of a travel to-and-from the clinic.

How do Anxiety clinical trials work?

After a researcher reviews your profile, they may choose to invite you in to a screening appointment, where they'll determine if you meet 100% of the eligibility requirements. If you do, you'll be sorted into one of the treatment groups, and receive your study drug. For some trials, there is a chance you'll receive a placebo. Across Anxiety trials 30% of clinical trials have a placebo. Typically, you'll be required to check-in with the clinic every month or so. The average trial length for Anxiety is 12 months.

How do I participate in a study as a "healthy volunteer"?

Not all studies recruit healthy volunteers: usually, Phase 1 studies do. Participating as a healthy volunteer means you will go to a research facility several times over a few days or weeks to receive a dose of either the test treatment or a "placebo," which is a harmless substance that helps researchers compare results. You will have routine tests during these visits, and you'll be compensated for your time and travel, with the number of appointments and details varying by study.

What does the "phase" of a clinical trial mean?

The phase of a trial reveals what stage the drug is in to get approval for a specific condition. Phase 1 trials are the trials to collect safety data in humans. Phase 2 trials are those where the drug has some data showing safety in humans, but where further human data is needed on drug effectiveness. Phase 3 trials are in the final step before approval. The drug already has data showing both safety and effectiveness. As a general rule, Phase 3 trials are more promising than Phase 2, and Phase 2 trials are more promising than phase 1.

Do I need to be insured to participate in a Anxiety medical study?

Clinical trials are almost always free to participants, and so do not require insurance. The only exception here are trials focused on cancer, because only a small part of the typical treatment plan is actually experimental. For these cancer trials, participants typically need insurance to cover all the non-experimental components.

What are the newest Anxiety clinical trials?

Most recently, we added SPG Block for Anxiety, Pediatric Palliative Care for Rare Diseases and AI Technology for Depression and Anxiety Detection to the Power online platform.

What do the "Power Preferred" and "SuperSite" badges mean?

We recognize research clinics with these awards when they are especially responsive to patients who apply through the Power online platform. SuperSite clinics are research sites recognized for a high standard of rapid and thorough follow-up with patient applicants. Meanwhile, Power Preferred clinics are the top 20 across the entire Power platform, recognized for their absolute top patient experience.

Which clinics have received Power Preferred and SuperSite awards recruiting for Anxiety trials?

The Anxiety clinics currently recognized as Power Preferred are: Neuro-Behavioral Clinical Research, Inc. Site #115 in North Canton, Ohio The Anxiety clinics currently recognized as SuperSites are: AMR Baber Research in Naperville, Illinois

What is the best fix for anxiety?

There isn’t one magic “fix” for anxiety, but studies show that most people improve with either cognitive-behavioural therapy (CBT) and/or daily medication such as an SSRI or SNRI, chosen together with a qualified clinician. Adding regular exercise, mindfulness or breathing practice, good sleep and limiting caffeine or alcohol can boost results, so think of treatment as a toolbox—start with proven professional help (therapy and possibly medicine) and layer the healthy habits on top for longer-term control.

What does 333 mean for anxiety?

“333” is a fast grounding trick for sudden anxiety: look around and name three things you see, notice three sounds, then deliberately move three body parts (for example, roll your shoulders, wiggle your toes, stretch your fingers). Focusing on simple sights, sounds, and movements pulls your attention out of racing thoughts and signals your nervous system that you’re safe, which can ease the physical surge of anxiety for a few moments. Use it as a quick reset; if anxiety keeps returning or interferes with daily life, add longer-term strategies like CBT, exercise, or speaking with a healthcare professional.

Do anxiety bracelets really work?

Bracelets made of magnets, copper, crystals, or “negative ions” have not been proven to calm anxiety, but a band can still help if you use it as a cue to do something that does work—e.g., press an acupressure point, follow a paced-breathing vibration, or ground yourself with a quick mindfulness check (small studies of these techniques show temporary relief). In other words, the bracelet is a prompt, not the treatment; for lasting improvement pair that prompt with evidence-based care such as cognitive-behavioral therapy, relaxation training, or medication discussed with a healthcare professional.

Does gabapentin treat anxiety?

Gabapentin isn’t FDA-approved for any anxiety disorder, but doctors sometimes prescribe it “off-label” when standard options (talk therapy, SSRIs/SNRIs, or—short term—benzodiazepines) haven’t worked or can’t be used. Small studies suggest it can ease social or short-term situational anxiety at doses of about 900–2,400 mg a day, yet the evidence is modest and it can cause sleepiness, dizziness, and withdrawal if stopped abruptly. If you’re considering it, discuss with your clinician how its uncertain benefits, side-effects, and need for slow tapering stack up against better-studied treatments and non-drug approaches like cognitive-behavioral therapy.

What is the FDA approved device for anxiety?

Strictly speaking, the FDA has not “approved” any device just for anxiety; rather, it has cleared several prescription-only cranial electrotherapy stimulators (CES) through its 510-k process—including Alpha-Stim AID, Fisher-Wallace Stimulator, and Cervella—for short-term relief of anxiety (often along with insomnia or depression). These devices send a very mild electrical current through clips on the earlobes for about 20–60 minutes a day over several weeks, and their use should be discussed with a healthcare professional to be sure they’re safe and appropriate for you.

What drug is used in rapid relief of anxiety?

For symptoms that need relief within minutes to an hour, doctors usually prescribe a short-acting benzodiazepine such as lorazepam or alprazolam; these calm the nervous system quickly but can cause drowsiness and, with repeated use, dependence, so they are meant for short-term or “as-needed” use. Other fast options include the antihistamine hydroxyzine (works in ~30 min) or propranolol for one-time performance anxiety, while longer-term control is handled with medicines like SSRIs and therapy.

What are the 4 R's of anxiety?

Professionals usually mean one of two quick, four-step loops: 1) Recognize the anxious thought or body cue, Reassure yourself with realistic facts, Relax with slow breathing, then Refocus on your task; or 2) Relabel the thought as “just anxiety,” Re-attribute it to a misfiring alarm, Refocus on a chosen activity for a few minutes, and Re-value the thought as unimportant noise. Some wellness articles cite Rest, Relaxation, Replenish, Release, but that version is a general self-care checklist, not an in-the-moment anxiety technique.

What is intense therapy for anxiety?

“Intensive” therapy for anxiety is the same proven treatments (like CBT and exposure exercises) delivered in a much bigger dose—several hours a day for a short stretch—through formats such as weekend “boot-camps,” 3–5-day-a-week intensive outpatient programs, or brief residential stays. This immersive approach is used when anxiety is severe, hasn’t improved with weekly sessions, or rapid progress is needed, and studies show it can match or outperform standard once-a-week therapy. To explore it, ask your provider or insurer about clinics that offer “intensive CBT/ERP,” “IOP,” or “PHP” programs run by licensed anxiety specialists.

Can I live a long life with anxiety?

Yes. Large studies show that untreated, severe anxiety can slightly raise the risk of early death—mainly by increasing suicide risk and unhealthy behaviors—but the effect is small and is greatly reduced when the condition is recognized and treated. People who get evidence-based care (therapy, possible medication), stay active, avoid smoking/drugs, and keep regular medical check-ups typically live just as long as those without anxiety, so focusing on treatment and healthy routines is the key to a long life.

What is the 5 4 3 2 1 anxiety trick?

The 5-4-3-2-1 “grounding” trick is a rapid way to pull your mind out of racing thoughts: name five things you can see, four you can touch, three you hear, two you smell, and one you can taste, taking slow breaths as you go. Engaging each sense crowds out worry signals and anchors you in the present; repeat or shorten the list any time a panic spike or rumination hits. It’s a quick coping tool—helpful in the moment—but if anxiety is frequent or disabling, pair it with ongoing care from a mental-health professional.

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