Key Takeaways
- Anxiety may not completely go away for everyone, but it can be managed effectively.
- With the right support, you can regain control and live a fulfilling life.
- Long-term anxiety management involves building healthy habits and learning to respond to anxiety in a way that supports your well-being.
It’s frustrating to feel like your anxiety just won’t go away, no matter what you do. For some people, anxiety sticks around because of genetics, past experiences, or ongoing life challenges. It may not always disappear completely, but that doesn’t mean you’re stuck feeling this way forever.
The good news is that you can manage anxiety and live a full, meaningful life. Therapy, self-care practices, and coping strategies can help reduce symptoms of anxiety and bring back a sense of control. It might take time to find what works best for you. But you don’t have to go through this alone. Help is available, and progress is possible.
Does anxiety last forever?
Anxiety can feel intense in the moment, but most immediate symptoms don’t last forever. A panic attack — also called an anxiety attack — for example, usually peaks within minutes, and other physical symptoms of anxiety, like muscle tension or a racing heart, tend to fade once the stressor passes. Even though these feelings can be overwhelming, they’re temporary, and there are ways to manage them when they arise.
Persistent anxiety, however, can be more complicated. Some people notice their anxiety lessens with age, while others find that if you ignore it, it makes it worse. Anxiety disorders don’t always go away on their own, and they’re not always “cured” completely. But that doesn’t mean you’re stuck with constant distress. With the right support, many people learn to manage their symptoms and feel more at peace.
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Why anxiety can persist
Anxiety can persist for many reasons, and it’s different for everyone. Some contributing factors that can make anxiety stick around include:
- Genetics: If anxiety runs in your family, you may be more likely to experience it.
- Past experiences: Stressful or traumatic events can make it harder to let go of anxiety.
- Medical conditions: Some health issues — like thyroid problems or chronic pain — can contribute to anxiety.
- Hormonal changes: Shifts in hormones — like during puberty, pregnancy, or menopause — can affect anxiety levels.
- Thought patterns and behaviors: Overthinking, avoiding fears, or constant worrying can keep anxiety going.
- Daily habits and environment: Poor sleep, high stress, or too much caffeine can make anxiety worse.
Even after anxiety improves, it can return. Major life changes, stressful events, or old habits can bring it back. But just because anxiety comes and goes doesn’t mean you’re back at square one. Each time you face it, you have new tools and strategies to help you manage it more effectively.
Managing anxiety that won’t seem to go away
When anxiety won’t seem to go away, it can feel frustrating and exhausting. But there are ways to manage it, whether you’re dealing with occasional anxious moments or an ongoing anxiety disorder.
The key is finding what works for you and remembering that relief doesn’t always mean making anxiety disappear. It means learning how to respond to it in a way that gives you more control.
Quick ways to calm anxiety
When anxiety spikes, small actions can help you feel more grounded in the moment. Some ways to help ease anxious feelings include:
- Try deep-breathing exercises to calm your nervous system.
- Ground yourself by focusing on your senses — notice what you see, hear, or feel around you.
- Move your body with a short walk or stretch to release built-up tension.
- Challenge anxious thoughts by asking yourself if they’re based on facts or fears.
Long-term ways to manage anxiety
Managing anxiety over time involves small, consistent habits that support your well-being. Some ways to create lasting change include:
- Create a routine that includes enough sleep, movement, and nutritious food.
- Practice mindfulness or meditation to train your brain to stay present.
- Limit stimulants like caffeine and alcohol, which can make anxiety worse.
- Set boundaries with stressors, whether it’s social media, work, or relationships.
Shifting your mindset about anxiety
It’s natural to want anxiety to go away, but instead of seeing it as the enemy, try asking yourself, “What’s my body trying to tell me?” Anxiety is often a signal that something needs attention — whether it’s stress, an unresolved emotion, or even a basic need like rest. Learning to listen to that message instead of fearing it can help you move forward with more confidence.
Professional support for anxiety
If persistent anxiety feels unmanageable, professional treatment can make a big difference. Several effective options can help you cope and regain a sense of control:
- Cognitive behavioral therapy (CBT): This therapy helps identify and reframe unhelpful thought patterns that contribute to persistent anxiety.
- Dialectical behavior therapy (DBT): DBT teaches emotion regulation and distress-tolerance skills to navigate intense or overwhelming feelings.
- Acceptance and commitment therapy (ACT): This therapeutic approach encourages accepting anxious thoughts without letting them control your actions, helping you focus on what truly matters.
- Support groups: In a support group, you’ll find others who can offer encouragement, shared experiences, and a sense of connection.
- Medication: Anxiety is often treated with medication. It’s important to work with your provider to determine if medication is right for your unique needs.
You don’t have to face ongoing anxiety alone. Help is available, and relief is possible.
Find care with Rula
Persistent anxiety can feel overwhelming and tough to manage, but you don’t have to go through it alone. While anxiety might not disappear completely, there are plenty of ways to handle it better, like therapy, helpful strategies, and small changes in your routine. Whether you’re dealing with anxiety in the moment or managing it over time, support is available. With the right help, you can find relief and start feeling more in control of your life.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
About the author
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
