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Anxiety affects so many people worldwide that it qualifies to be labeled a modern plague. The mental disorder already contributes significantly to the rise of the global mortality rate. What makes it one of the biggest health concerns of our generation is that its effects can be felt deeply by the families and loved ones of the affected individuals.

Contrary to popular belief, anxiety is not just a mental illness that changes how your brain works. Its negative impact can be so severe that it affects all aspects of daily life.

Some of the notable first victims of anxiety are your self-esteem, economic well-being, day-to-day life, and finally, romantic and social relationships. Anxiety quietly escalates from a tool of personal torment to a chaotic force that wreaks havoc on a person’s entire livelihood.

As luck would have it, anxiety is not a problem that goes away if you ignore it. As a matter of fact, turning a blind eye to the problem always leads to severe repercussions. The first step to solving any problem, especially one as devious and persistent as anxiety disorder, is to learn all you can about it.

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In this guide, I uncover the truths and realities of anxiety disorder to equip you with all the tools you need to rid yourself of the debilitating condition. In addition to its origins, causes, signs, and symptoms, I will discuss the various treatment strategies for anxiety, including the appropriate homeopathic and pharmaceutical avenues you can take to manage its symptoms.

By the end of this comprehensive anxiety guide, you will understand everything about the mental condition, including the underlying causes, triggers, and how it manifests. You will also learn how to effectively manage the mild, moderate, and severe symptoms of anxiety, and how to permanently break free from the vice-like grip of anxiety disorder.


Table of Contents 

Chapter 1 – Anxiety and Its Historical Expressions

Chapter 2 – The Etiology, Pathophysiology, and Complications of Anxiety

Chapter 3 – Classification of Anxiety Disorders (And their Signs and Symptoms)

Chapter 4 – Self-Diagnosis and Screening Tools for Anxiety

Chapter 5 – Recent Findings from Anxiety Research (2020 Update)

Chapter 6 – How to Manage Anxiety without Medication

Chapter 7 – Treating Anxiety with Anxiolytic Drugs

Chapter 8 – How to Overcome an Anxiety Attack on Your Own 

Chapter 9 – Anxiety Success Stories and Emotional Support Animal (ESA) Tidbits


Chapter 1- Anxiety and Its Historical Expressions

What is anxiety?

Why do we get anxious?

How long have human beings been dealing with the adversities of anxiety disorder?

This chapter defines and explains what anxiety is, where it comes from, and when it is classified as a disorder. It also touches on some famous historical expressions of the mental imbalance. It highlights the turning point of anxiety from a reflexive mental state that protects us, to a debilitating psychological condition that ruins our way of living.

What is Anxiety?

The clinical definition of anxiety is that it is a mental state that manifests emotionally as feelings of fear, worry, tension. And physically, like elevated heart rate, high blood pressure, and nervous behavior.

Why do we Get Anxious?

Anxiety is the mind’s natural response to pending danger. It is the brain’s way of signaling to the rest of the body that something terrible is about to happen, so we should be alert and prepared. Under normal circumstances, anxiety is a useful reflexive emotion that keeps us alert to external threats.

On the other hand, runaway anxiety is hugely destructive. Imagine being constantly terrified, fearful, depressed, or panicked. The emotional toll it will have on you is significant. However, anxiety disorder doesn’t just affect us emotionally. Over time, it can have dire physical and mental implications.

There’s no quick and easy way to describe anxiety. It is an amalgamation of behavioral responses, fearful thoughts, and physical changes that emerge when our minds respond to a perceived threat.

It doesn’t have to be a significant threat. You can get anxious before a visit to the dentists’ office. You can also get worried when your boss calls you into his office abruptly. Anxiety is simply how our minds prepare our bodies for a threat it senses in our future. It can also be a response to a negative experience from our past.

The reality is that everyone gets anxious. In small doses, anxiety is vital to our survival. Think about it. Before crossing the road, you look both ways to make sure no vehicles are coming, and use a crosswalk to stay safe. That is anxiety driving you to keep yourself from harm, even if there are no vehicles nearby.

Anxiety is, therefore, an entirely rational response to perceived danger until it becomes excessive, intense, and out of control. This crucial defense mechanism that keeps us safe from external hazards suddenly starts to eat at our mental and physical health from the inside out.


Factors of anxiety disorder
Factors Causing Anxiety Disorder


Historical Expressions of Anxiety

To say that anxiety is a recent problem would be inaccurate. Throughout the civilized history of mankind, great minds have discussed anxiety disorder at length in an attempt to define it and understand it.

  • Charles Darwin

The great evolutionary theorist was no stranger to the workings of the mind. Darwin defined anxiety as the product of adaptive emotions. He suggested that anxiety emerges when our behavioral psychology evolves radically, hinting at mania and psychopathy as two prime examples of drastic emotional adaptation.

  • Walter Cannon

Cannon pinpointed the origin of anxiety to the thalamus, the part of the brain responsible for behaviors like anger, fear, and the ‘fight or flight’ response. Cannon’s expressions are in line with modern perceptions of the thalamus, which is the trigger for all emotions and is responsible for involuntary actions (like breathing), and organ functioning.

  • Ivan Pavlov

Russian physiologist Pavlov made historically significant contributions to the study of anxiety when he conducted experiments with a trained dog. He concluded that the brain could develop agitated behavioral patterns in the wake of excessive or constant inhibitory and excitatory stimuli.


Suffocation – The False Alarm Theory of Panic Disorder

This 1993 publication by Klein suggests that the cause of many panic attacks (which are a symptom of acute anxiety disorder) is the brain’s ‘suffocation monitor.’ The brain erroneously signals a lack of breathable air, which in turn causes the victim to hyperventilate, experience increased heart rate and blood pressure, and even lose consciousness.

The theory proposed that a rise in plasma CO2 levels and brain lactate was enough to send the body into a state of dyspnea and hyperventilation, even when there was no real threat of suffocation. This theory shows just how badly the mind can cause the body to overreact due to anxiety.


Why Anxiety is a Big Problem Today?

Before humans settled into civilizations, we were exposed to a host of environmental dangers as well as threats from other humans from different communities. Back then, the only real cause for anxiety was social isolation and poor grooming habits. We understood enough to know that we needed each other and that we needed to keep our bodies clean.

Fast forward to the 21st Century, where modern problems have morphed the leading cause of anxiety into a plethora of reasons. There is a lot more to be uncertain about in the intricate settings we’ve created for ourselves. We have school fees to think about. The mortgage is due every month. Our relationships need work and attention. We are overwhelmed by the amount of work on our plate.

Anxiety has developed astronomically over the centuries and is now one of the biggest mental disorders on the planet. On our path to understanding it, we have gone back in time to gather evidence and examples. But the real secret to stopping anxiety is to learn how it affects the body and the mind at a personal level.

All this is covered in the next chapter, which explores anxiety and its effects on the human body. For further reading on the origin and history of anxiety, you can find a thorough publication here.


Chapter 2- The Etiology, Pathophysiology, and Complications of Anxiety

How does the body react to anxiety?

What are the changes that occur when in a state of anxiety?

What causes these changes?

To better understand how to manage the symptoms of anxiety, you first need to know how it starts. This requires a closer look at the origin of anxiety on your body and the effects it has on your physical and mental wellbeing.

This chapter will walk you through the underlying causes of anxiety, the symptoms that manifest first, and the complications that anxiety brings so that you’re in a better position to grasp the anxiety management strategies that we will talk about later in the guide.


What Causes Anxiety?

Think about the last time you were anxious. Was it the time you were confronted by a bully on your way home? Was it when you forgot your wallet at home only to find out at the check-out counter?

You might not remember precisely when it was, and that’s okay. However, it is impossible to forget the sickening feeling of your stomach dropping when faced with a stressful situation. That’s how anxiety feels like, and everyone has felt it at least once before.

If we go with the American Psychological Association’s definition of anxiety, which is “a future-oriented concern that cautions you to avoid stressful situations,” we see that anxiety is a response to an unknown threat that is yet to appear. You can’t overcome anxiety if you don’t know what you’re anxious about in the first place!

So, the first step to overcoming anxiety is knowing what causes fear. That’s what I will cover in this chapter.

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Psychological Causes of Anxiety

  • Overthinking

In psychological circles, overthinking is also known as ‘rumination.’ To ruminate is to go over something repeatedly, casually, and slowly. Animals known as ruminants are called so because they regurgitate food they’ve already eaten, and eat it again. In relation to the human mind, rumination can be described as the act of focusing all your attention on your distress and its consequences, but not its solutions.

Overthinking happens when you take even the slightest problems that you have and repeatedly visualize its consequences. In the process, your mind begins to exaggerate the problem, essentially turning that molehill into a mountain of depressive and anxious thoughts.

Overthinking is the leading cause of stress and anxiety. It can lead you to stress and obsess over the tiniest problems.

  • Unrealistic expectations

Just like ruminating on your problems is a bad idea, fixating on your achievements can be a slippery slope too. You may be an exceptional individual that is blessed with talents to help you achieve academic, romantic, and social success.

But when you become obsessed with achieving more out of your job, relationship, or academics, you put your mind and body at risk. It’s okay to be an over-achiever, to work overtime, and to stay ahead of your peers.

However, it should never be at your health’s expense. High expectations lead to overworking, and if you make it a habit, you might find yourself unable to relax. Being unproductive can cause severe spells of anxiety if you get into the habit of working continuously.

  • Low Self-Esteem

We live in the age of popularity where our value is determined by the quality and quantity of our interactions on social media. The need to please everyone can be overwhelming and is a present danger to our peace of mind.

Low self-esteem is the apparent result of the thorough scrutiny one receives on every text, status update, blog post, and the image they upload on the Internet. After a while, you begin to attach your value to how many responses you get on a post, or how popular your social media pages are.

We go through tremendous pressure to impress with each breath we take. It is then not surprising that social media is one of the biggest causes of anxiety in our era.

  • Pessimism

Living with a negative mindset is comparable to putting your mind in jail. Pessimism forces the best of us to dwell on negative thoughts and predict nothing but negative consequences for our actions. It is a dark, joyless abyss that continually puts your brain on edge. With an inability to calm down and relax, anxiety becomes inevitable.

  • The Past

Humans have evolved a sense of self-preservation so strong that we are incapable of living in bliss and harmony for our entire lives. The mind doesn’t forget, and a traumatic past is sometimes the unexpected cause of a bout of anxiety.

We are all molded by our past, but as much as we’d prefer to let bygones be bygones, our brain is constantly reminding us of the traumatic events that shaped our present. This deep-seated fear of the horrible past repeating itself sometimes evolves into a vicious cycle that spawns a particularly ruthless form of anxiety known as post-traumatic stress disorder (PTSD), which we will talk about in-depth.

  • Environmental Causes of Anxiety

Our surroundings are constantly changing in this fast-paced world. It’s not easy to adapt to everything new immediately. Most people have trouble leaving their comfort zones, which is a natural response to the fear of change.

On the one hand, the changing world is our cue as humans to be braver and more excited about discovering new things. On the other hand, not everyone is mentally equipped to deal with change. Sometimes, our anxiety is a direct result of our environment changing at a pace that makes us uncomfortable.

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Physiological Causes of Anxiety

  • Genetics

Anxiety can be passed down through generations, much like hereditary diseases. If your family has a history of mental disorders like depression and anxiety, it might explain why you suffer from anxiety, even in the absence of the psychological and environmental factors we’ve discussed.

  • Hormonal Imbalances

Sometimes it all boils down to a chemical imbalance in your brain. This imbalance might be inherited, or it could be the result of a severe head injury. Trauma can change the way brain cells send and receive signals, making you more likely to react vigorously to small negative incidents.

  • Alcohol and Substance Abuse

Some drugs are known to exacerbate our natural anxiety. However, the most prominent drug-related cause for anxiety is withdrawal. Quitting a drug addiction thrusts your body into a state of withdrawal, which famously leads to extreme anxiety, depression, and even psychosis.


The Pathophysiology of Anxiety

On your path to understanding anxiety, you may have encountered various abstract descriptions of how the mental disorder is formed. The reality is there is a distinct physiological process behind the onset of anxiety disorder.

Here is what you need to know.

When you encounter a wild animal or sink into a period of anxiety-fuelled rumination, you activate the body’s hormonal system. It is called the hypothalamus-pituitary-adrenal system. Triggering the hormonal system results in the release of cortisol, a stress hormone that puts your body in a state of hyper-alertness. It also inspires the release of another hormone, the corticotropin-releasing hormone, which releases corticotropin, another stress hormone.

All this is perfectly fine under normal circumstances. But, when your mind is continuously agitated, stressed, or anxious, a severe problem starts to develop.

The corticotropin-releasing hormone is vulnerable to genetic polymorphism. That means if activated too frequently, it can stay activated. Your body has mechanisms to check the release of the stress hormone because staying in a state of alertness is mentally and physically exhausting. However, repeated and prolonged spells of anxiety repress the gene that controls the release of stress hormones.

What follows is that your stress levels skyrocket, and with no inhibitors to dump the stress hormone out of your system, you continuously become anxious.

Anxiety would be almost non-threatening if the disorder stuck to the confines of the mind. Unfortunately, it doesn’t. Anxiety interferes with the functioning of the sensorimotor system, which is responsible for our senses, motor responses, and nerve function.

This system controls how we move and how we respond to stimuli. That’s why when in the grip of an anxiety attack, our movements become jerky and uncoordinated.


Problems causing by anxiety
7 Problems Caused by Anxiety


Complications and Long-Term Side-Effects of Anxiety

Even though your anxiety may seem like an insurmountable issue on its own, it gets worse. There are grave long-term ramifications of anxiety, which can make the condition ten times worse. Here are the common complications and side-effects associated with long-term anxiety.

  • Depression

Anxiety and depression are what we refer to as “twin problems.” One almost always accompanies the other. Despite their relationship, these two are interminably different and require different strategies and medications. Studies are still ongoing to prove that anxiety can lead to depression and vice versa.

That said, depression and anxiety share a number of symptoms, including:

  • Interrupted sleep cycles
  • Agitation
  • Irritability
  • Nervousness


  • Gastric Disorders

Anxiety is responsible for a gastric disorder that affects about 20 percent of the American population. That disorder is known as involuntary bowel syndrome (IBS) and is characterized by sharp upper abdominal pain. Studies show that the majority of these people also suffer from anxiety.

  • Sleep Disorders

The National Institute of Health Research estimates that 60 million people in the U.S. alone suffer from a long-term sleeping disorder. Problems like insomnia don’t usually manifest organically. Sometimes they come as a side-effect of pharmaceutical drugs. However, in the absence of a blatant cause, anxiety is suspected as one of the leading reasons for disrupted sleep cycles and sleep disorders.

  • Chronic Pain

Chronic pain manifests in different ways, but only has a few causes. The leading cause of all illness is inflammation, and anxiety is one of the biggest inflammatory instigators in the human body. Unfortunately, most people treat their chronic pain as a separate issue, when, in reality, the problem that needs to be addressed is their anxiety.

  • Erectile Dysfunction

Anxiety can cause erectile dysfunction in any male over the age of 20 years. The research says that it stems from the behavioral changes induced by anxiety, which is why some men find it challenging to sustain erections in stressful situations. Anxiety can impede any of the three mechanisms responsible for psychogenic, reflexive, and nocturnal erections.

  • Substance Abuse

To escape the vicious cycle of negative thoughts and fears, some people may opt for drugs and alcohol. Since none of these substances address anxiety at the root, they soon become a crutch that helps them to temporarily forget their problems. This behavior can easily lead to addiction and depression.

  • Suicidal Behavior

Anxiety disorder can be overwhelming to live with. The inability to turn off negative thoughts and feelings has a significant toll on the human mind. Sometimes, people view suicide as their only escape. Anxiety, at its most extreme, culminates in the horrific loss of life through suicide.

Can you pinpoint the cause of your anxiety?

Are you a victim of its side effects and complications?

Finding out if it affects you is a massive step in the right direction. After all, you can’t treat what you don’t have.

The next step is to identify the different types of anxiety disorders, which will help you develop a specific strategy to conquer it.



Chapter 3- Classification of Anxiety Disorders (And their Signs and Symptoms)

So far, I’ve touched on anxiety’s clinical definitions, historical expressions, etiology, pathophysiology, and complications. All this information has given you a better understanding of general anxiety.

Now, it’s time to sink our teeth into the details. Anxiety is further classified into:

  • Generalized anxiety disorder
  • Obsessive-compulsive disorder
  • Social anxiety disorder, and;
  • Post-traumatic stress disorder

Identifying the type of anxiety that plagues you is the key to learning how to manage its symptoms, and eventually free yourself from it.

Without further delay, let’s dive in.


Types of anxiety disorder
4 Major Types of Anxiety Disorder


Generalized Anxiety Disorder (GAD)

This type of anxiety manifests as extreme distress to even the slightest negative situation. A person with GAD will always expect the worst out of any situation, be it their job, family life, or future. The problems they obsess over may not even hold real-world implications.

To qualify for a GAD diagnosis, the person must experience this form of anxiety for at least six months, and exhibit the following signs and symptoms for at least three:

  • Unexplained nervousness
  • Feelings of impending danger
  • Hyperventilation
  • Sleep disorders
  • Increased heart rate
  • Gastric disorders

Females are twice as likely to suffer from GAD than makes. This type of anxiety starts to creep in at the end of childhood and can last all the way to your 30s and 40s. Most people with GAD can tell that they’re overreacting but have no way to control their worrying. It is an unfortunate situation that often leads to escalated anxiety and, gradually, panic.


Obsessive-Compulsive Disorder (OCD)

OCD is a mental illness that is characterized by overthinking and compulsive behavior. A compulsion is an irresistible urge to do something even when you don’t understand why you’re doing it. This form of anxiety is famous for causing intrusive thoughts and mindlessly repeated actions.

An example of OCD can be witnessed in people who bite their nails in nervous situations. They may be well aware that they shouldn’t be doing that, but they cannot control the urge to do so anyway.

OCD manifests in very odd situations, from counting to organizing, cleaning, and even talking. For instance, if you have to wash your hands three times every time you use the toilet, or are compelled to arrange everything in your house to be parallel to each other, you may have OCD.

OCD can be further classified into four types:

  • Contamination OCD (where you don’t want to touch objects for fear of contamination)
  • Rumination OCD (where you obsessively think about specific thoughts)
  • Checking OCD (where you repeatedly check on something, such as whether you turned the oven off)
  • Symmetry OCD (where you need everything around you to be in perfect symmetry)

OCD is, by far, the most diverse form of anxiety. As such, there are many symptoms to look out for. They include:

  • A need to count things
  • Extreme paranoia about people who are close to you
  • Unwarranted submissive behavior
  • Continuous body sensations (such as itchiness, heat, or cold)
  • Germophobia

OCD manifests during the teenage years. Like GAD, it is also more prevalent in women than in men.

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Post-Traumatic Stress Disorder (PTSD)

PTSD comes after you experience or witness a traumatic event. It could be a car crash, seeing a murder, watching a loved one die, or even experiencing a traumatic injury. People who go through such trauma often have a hard time re-adjusting, and when this goes on for months, or even years, they can be diagnosed with PTSD.

PTSD prominently appears in the form of flashbacks, sleep issues, and night terrors. Most soldiers come back from the war with PTSD due to the graphic and inhumane nature of combat. In any case, symptoms of PTSD include:

  • Avoidance (of thoughts, memories, or other people)
  • Intrusive flashbacks
  • Altered emotional reactions
  • Negative thinking

Children who have PTSD may also exhibit the following symptoms:

  • Agitation
  • Bed-wetting
  • Speech problems (slurred speech)
  • Night terrors

PTSD patients have to relive their worst moments every day. Experiencing these symptoms regularly can have a dramatic effect on a person’s day-to-day life, and it can alter their brain chemistry permanently. PTSD sufferers are highly susceptible to suicidal thoughts and may also be prone to violent outbursts, hallucinating, and even psychosis.


Social Anxiety Disorder (SAD)

SAD manifests itself as the fear of social environments. People with SAD may experience extreme discomfort in typical social situations. They find it hard to talk to other people or even visit crowded places.

SAD causes the brain to formulate negative assumptions about other people and the environment. This negativity culminates in fear of the non-existent. It is not uncommon for panic attacks to arise when a person with SAD is forced to stay in a social setting.

The physical symptoms of SAD are:

  • Staggered speech
  • Nausea
  • Excessive perspiration
  • Heart palpitations

Despite its severity, SAD affects about 50 percent of people aged 11 and under, and up to 80 percent of people between 12 and 20. It is quite pervasive and, therefore, normalized, which explains why few people seek medical attention for the condition.

If you suspect that you have one of these four types of anxiety but cannot be sure, the next chapter is specifically for you.


Chapter 4- Self-Diagnosis and Screening Tools for Anxiety

Are you a victim of anxiety?

Most of us are, but we have no way of knowing that.

In this chapter, I provide a set of screening tools and information that will help you determine whether you have anxiety and the specific type of anxiety that you have. In addition to those, I will list down some general anxiety symptoms.


Common Symptoms of Anxiety

Even though anxiety is a familiar feeling, the symptoms of anxiety vary from person to person. The same can be said about the frequency and intensity of the symptoms. Your type of anxiety vastly dictates how you manifest the disorder. While OCD pushes you to compulsiveness, SAD might cause you to isolate yourself from the rest of the world.

Be that as it may, anxiety affects the body in a pretty standard way. As the instigator of the ‘fight or flight’ reaction, it may result in a few common symptoms for all people who have anxiety. These include:

  • Muscle tension – tensed up muscles are the first physical sign of anxiety. However, there is debate as to whether anxiety causes muscle tension or muscle tension causes stress and anxiety.
  • Panic attacks – people with a long history of anxiety are more likely to experience panic attacks, even if their anxiety is instigated by something minor.
  • Sinus tachycardia – this fancy term simply refers to an increased heart rate, which is a telltale sign of stress and anxiety. This condition progresses in severity the longer your anxiety is left untreated. It can, sometimes, even turn out to be life-threatening, causing cardiac arrests or otherwise interfering with the normal functioning of the heart.
  • Insomnia – Anxiety is part of the trifecta (the other two are stress and depression) that is notorious for causing sleep issues such as insomnia.
  • Constipation – Bowel movements can be affected by anxiety too. When there is no other cause for constipation, it may be possible that the problem is a psychogenic side-effect of anxiety.


Tips to control anxiety
Simple Tips to Control Anxiety


Self-Screening for Anxiety Disorders

Self-evaluation is critical when determining whether you have anxiety and how severe it is. Below, I have compiled a series of precise questionnaires to serve as screening tests for all four types of anxiety disorders. These tests apply to people of all ages and health conditions.

It is essential to take part in the screening test before moving on to the other chapters, which will talk about the ways to manage your anxiety.

GAD Screening Questionnaire 

  1. Do you worry about several things over the course of a day? Has that been the norm for the past few weeks/months/years? (YES/NO)
  2. Is your tendency to worry increasing in frequency and/or intensity? (YES/NO)
  3. Is it hard to stop worrying once you get started? (YES/NO)
  4. Do you obsess over the most insignificant things, such as arriving late at work? (YES/NO)

References-Newman, M. G., Zuellig, A. R., Kachin, K. E., Constantino, M. J., Przeworski, A., Erickson, T., & Cashman-McGrath, L. (2002). Preliminary reliability and validity of the Generalized Anxiety Disorder Questionnaire-IV: A revised self-report diagnostic measure of generalized anxiety disorder. Behavior Therapy, 33, 215-233. doi: 10.1016/S0005-7894(02)80026-0

OCD Screening Questionnaire 

  1. Do you experience unpleasant intrusive thoughts or impulses? (YES/NO)
  2. Are you always worried about germs? (YES/NO)
  3. Do you experience shortness of breath for no apparent cause? (YES/NO)
  4. Have you, in the last few days, experienced a sensation of weakness in the legs? (YES/NO)
  5. Do you find it hard to throw out things even when you don’t need them? (YES/NO)
  6. Have you recently altered your eating or sleeping habits? (YES/NO)
  7. Over the course of last year, were you arrested or fined as a direct consequence of alcohol or substance abuse? (YES/NO)

References-Goodman, WK, Price LH, et al. The Yale-Brown Obsessive Compulsive Scale (Y-BOCS): Part 1. Development, use, and reliability. Arch Gen Psychiatry. 46:1006-1011 (1989). Diagnostic and Statistical Manual of Mental Disorders (DSM IV), American Psychiatric Association, 1994, Washington, D.C

PTSD Screening Questionnaire 

  1. Have you experienced/witnessed a life-threatening event that still makes you fearful today? (YES/NO)
  2. Do you experience repeated feelings of distress, unpleasant flashbacks, or nightmares? (YES/NO)
  3. Do you experience intense physical or emotional pain when you think of an event from your past? (YES/NO)
  4. Do you actively avoid conversations and thoughts about a traumatic event from your past? (YES/NO)
  5. Do you harbor negative beliefs about yourself? (YES/NO)
  6. Do you feel isolated from other people? (YES/NO)
  7. Are you in a continuously negative emotional state? (YES/NO)
  8. Do you have problems sleeping? (YES/NO)
  9. Do you have problems concentrating? (YES/NO)

References- American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing

SAD Screening Questionnaire 

  1. Do you have an intense fear of social situations? (YES/NO)
  2. Do you have trouble with social interactions? (YES/NO)
  3. Do you feel extreme discomfort under observation? (YES/NO)
  4. Does the thought of getting in a social situation make your heart pound? (YES/NO)
  5. Is your fear of socializing a present feature in your daily life? (YES/NO)
  6. Do you feel worthless and ashamed for no reason? (YES/NO)
  7. Have you been arrested before for alcohol or drug abuse? (YES/NO)

Reference- Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition. Washington, DC, American Psychiatric Association, 1994.

If you’ve answered yes to more than one question in each of the above questionnaires, you should consider seeing a primary care physician. These questionnaires only help you confirm whether you have anxiety or not. If you still feel uncertain, here is a more detailed survey to help you out.

This guide (2020 update) is merely a resource for all the questions and concerns you might have about anxiety. For a full diagnosis, visit a hospital for further evaluation.

The next chapter covers the most recent findings on the anxiety that are based on scientific evidence.

Let’s jump in!

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Chapter 5- Recent Findings from Anxiety Research (2020 Update)

This guide would not be complete if I didn’t touch on some of the recent findings in the study of anxiety.

I’ve carefully selected a handful of relevant and recent studies with science-backed evidence to help you better understand how anxiety management tactics are changing.

This chapter is all about the most recent anxiety research (2020 update), including new findings and the latest anxiety management trends from around the globe.


Anxiety is a Major Contributor to Quality-Adjusted Life-Year Loss

The quality-adjusted life-year, or QALY for short, is a measure of the burden of living with a disease in relation to the quality and quantity of the life lived. If you’ve lived one QALY, that means you’ve spent a year in perfect health.

According to a 2020 Composite International Diagnostic study conducted by the World Health Organization in Singapore, GAD and OCD are two of the top five leading causes of QALY loss. Conclusions that were drawn from the study revealed that these two forms of anxiety are some of the worst mental conditions to live with and that they gradually lead to severe societal and psychological implications.

The study also revealed that mental disorders, in general, mostly affect females, young people, unemployed people, and people with low socioeconomic backgrounds.


Gamers Are at a High Risk of Anxiety

The gaming culture, which was already prevalent in Korea, Japan, and China, has now reached Africa. Gamers stand a higher risk of suffering from anxiety, according to recent findings. Despite the lack of prior statistics on the impact of video games in Africa, there is cause for concern following the results of a 2020 research.

According to the study, there is a notable rise in anxiety symptoms like sinus tachycardia, insomnia, depression, and panic attacks across different age groups and health brackets in Africa. It appears that Africa is wading knee-deep in an aggressive onslaught of gaming-induced anxiety that spawns from the increased accessibility to video game consoles like

The PlayStation and the Xbox.

Curiously, smartphone addiction faces the blame for Africa’s rapidly growing technology craze. The situation has deteriorated so quickly due to technology that a considerable portion of the population now suffers from anxiety disorders and a host of other mental illnesses.


Anxiety facts
Recent Anxiety Facts and Stats


Female Redheads Are More Likely to Have Anxiety

Even though only 2 percent of Europeans have red hair, science says that redheads are more likely to get anxiety disorders, especially if they’re female. The explorative study showed that even though redheaded men were similarly prone to anxiety, females were more likely to experience a severe form of the condition in their lifetime.

How can this bias be explained scientifically?

Redheads are also known for their fair/pale complexions, which is indicative of low receptor activity. The receptor in question is the MC1R gene, which is responsible for skin and hair pigmentation. In redheads, this gene is suppressed, which is the reason behind the red color of their hair.

Red pigmentation has less protective benefits than black and brown pigmentation, which means redheads get exposed to more UV radiation than everyone else. Excessive exposure to UV rays causes undue oxidative stress on the cells, which can lead to permanent DNA damage.

The statistics went on to say that unlike their redheaded counterparts, women with black or brown hair and darker skin are less susceptible to mental disorders.


Anxiety during Pregnancy Can Lead to Complications

Pregnant women are often advised to avoid stress and for a good reason. Unlike the rest of us, anxiety and stress affect not only the psychological health of expectant mothers but also the health of the fetus. It also amplifies existing medical conditions, which can turn out to be dangerous for the baby.

How dangerous can anxiety be to a pregnant woman?

First of all, there is the risk of developing preeclampsia, a pregnancy complication that comes about as a result of high blood pressure. There is also eclampsia, a condition that causes seizures in pregnant women. You don’t need a medical degree to know that that is dangerous to both the baby and the mother.

Doctors are more likely to recommend caesarian sections if the woman arrives at the maternity ward, looking tense and stressed out. There is an incredibly high risk of hurting the fetus during childbirth if anxiety is a present factor.

Anxiety is totally treatable in pregnant women. In fact, another study confirmed that taking anxiety medication while pregnant does not directly cause complications.


Early Life Stress is a Major Cause of Anxiety

A study has confirmed that early life stress (ELS) is a precursor to late-adulthood anxiety. Previously, late-adulthood anxiety was challenging to screen due to the cumulative negative effect of stress over the course of a person’s life. Anxiety becomes harder to diagnose the older we grow because there are several clinical and subclinical symptoms to observe.

However, these new findings reinforce the notion that ELS plays a significant role in instigating anxiety during our golden years.

What exactly does that mean?

To put it simply, ELS could be the result of child abuse, maltreatment, a death in the family, or divorce. The findings show that people with negative childhood experiences, including a problematic upbringing due to low socioeconomic status, are predisposed to get anxiety in their senior years. There is still a lot of research to be done concerning early life stress and how it links late age anxiety.

Find a suitable solution to your anxiety today!


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Garlic Can Make You Less Anxious 

Apart from making delicious bread and warding off vampires, garlic has another unusual use: it soothes anxiety!

According to a study, antioxidant-rich vegetables can reduce oxidative markers in the brain. However, no human trials have occurred yet; the test was conducted on rats.

After being divided into two groups, the first group received garlic treatment for ten days, while the other did not. At the end of the study, the garlic-treated group was observed to display less anxious behavior than the group that didn’t receive any treatment.

What can we conclude from this?

Garlic can help manage anxiety symptoms due to its ability to cut down oxidative stress in brain cells. A healthy brain does not easily develop behavioral patterns that are consistent with chronic anxiety.


Exposure Therapy as a Promising Anxiety Treatment

When something scares us, our first impulse is to get as far away from it as possible. Exposure therapy sounds counterintuitive because it forces you to face your fears, which doesn’t sound very fun.

However, it is practical, so that makes it an option worth considering. Exposure therapy is designed for people who want to get over their fears. And what better way is there to do so than to confront what terrifies you?

To avoid inducing even stronger bouts of anxiety (anxiety can escalate rapidly to a panic attack under sudden stress), exposure therapy occurs in a safe and controlled environment. Though the road to recovery is slow using this method, exposure therapy is extremely useful in eradicating avoidant behavior.

It also has a few different variations:

  • Virtual Reality (VR) Exposure

This type of exposure utilizes equipment to replicate the sounds, sights, and smells of the patient’s worst fears.

  • In Vivo Exposure

This method involves placing the patient in direct contact with the object that causes them anxiety.

  • Imaginal exposure

This type of exposure encourages the patient to relive the traumatic events that cause them anxiety.

  • Interoceptive exposure

This form of therapy invokes memories of past events by simulating the physical sensations that the patient went through.

  • Graded exposure

For this type of exposure, the patient is exposed to several objects of fear progressively based on the level of anxiety they inspire.

  • Flooding exposure

The patient is exposed to the object of his greatest fear first.

  • Systematic desensitization

Objects of anxiety are introduced gradually after intermittent periods of relaxation exercises.

Why does exposure therapy work?

As people experience their worst fears over and over, they gradually stop being afraid of them. Exposure therapy weakens the haunting memory of a traumatic event. Over time, the memory and the feelings it inspires becomes less intense.

An unexpected perk of exposure therapy is that it re-instills a sense of confidence. Overcoming fear is a great achievement that empowers the person to be more capable of overcoming other fears and anxieties. It equips the patient with the ability to manage their mental health on their own.

Eradicating unwarranted fears is the whole point of anxiety therapy, and as far as that is concerned, exposure therapy is one of the most effective ways to manage anxiety disorder.

In the following chapters, we will dive a little deeper into the pharmacological and homeopathic treatments and anxiety management therapies used today. In order to gain complete control over your anxiety symptoms, you need to take action!

Let’s take a look at all the options that you have at your disposal.


Chapter 6- How to Manage Anxiety without Medication

Can you keep anxiety disorder in check without a prescription?

Undoubtedly, most people with anxiety have explored homeopathic options before going the pharmacological way. However, are you aware that non-pharmacological treatment can be just as effective in treating anxiety?

These therapies teach you how to relax and calm yourself out of a state of anxiety. That’s saying a lot. You see, most medicines alter your brain chemistry so that you don’t feel anxious anymore. But with these homeopathic methods, you address your anxiety at the root of it and learn how to cope with it.

Do these methods help to suppress all anxiety symptoms?

For the most part, yes. For instance, you can use these anxiety management therapies to suppress:

  • Behavioral symptoms – these include overprotective behavior, aggression, substance abuse, and compulsive behaviors.
  • Cognitive symptoms – these are such as worrying, negative thinking, panic attacks, inability to focus, daydreaming, and obsessions with body sensations.
  • Physical symptoms – these may be sweating, elevated heart rate, lethargy, dyspnea, tense muscles, weakness, nausea, shivering, fluctuating body temperature, the urge to urinate constantly, blurred vision, and chest tightness.

Read on to see all the possible ways you can manage these symptoms of anxiety without using medication.


how to overcome anxiety without drugs
5 Ways to Fight Anxiety without Drugs


Cognitive Behavioral Therapy (CBT)

CBT is a type of psychotherapy used to treat not just anxiety, but a wide array of mental issues as well. The therapy works by helping the patient discover the origins of negative thoughts and impulses, which can help them detect the habits and thinking patterns that induce anxiety.

Why is it practical?

Because it helps you unearth the underlying reasons behind your anxiety, which can be the key to stopping anxiety attacks permanently. Not only does it help you manage the symptoms of anxiety, but it also prevents you from relapsing, helps you control your emotions better, and trains you to overcome your emotional trauma.

Are there risks involved?

No, there’s nothing significant to speak of. However, it may force you into very uncomfortable situations with your therapist as you explore your mind to establish your objects of fear and overcome past emotional traumas. Let’s just say that these sessions can get really intimate.

How can you get CBT for your anxiety?

  1. Find a qualified therapist. The higher their reputation is, the better for you.
  2. Go over the expenses and payment plans first before starting the therapy.
  3. Go over your symptoms as well as any other information that you may need to tell the therapist before you attend your first appointment.
  4. Attend all sessions dutifully.

In the end, you can expect to see an improvement in your mental health. You will also gain all the skills necessary for coping with future stressors.

If that sounds a little complex, here is a quick overview of the whole process:

  • First, the therapist listens to you to try to identify the main issues that plague your mind.
  • Then, they observe your thinking and try to interpret your thoughts to understand what you really mean.
  • The next step is the identification of negative cognitive patterns, which can be observed from the way you talk.
  • Finally, the therapist attempts to destroy all negative thinking patterns so that you can create new positive ones.

How reliable are the results?

Rather than address the underlying causes of your anxiety directly, CBT empowers you to deal with the symptoms and complications of anxiety without relying on anyone else. Over time, you become more adept at dealing with anxiety symptoms, which makes you more confident, happier, and optimistic about the future.


Exposure Therapy

I touched on exposure therapy briefly in the previous chapter. Now, let’s take a more in-depth look at the treatment, including the conditions it treats and why it has such a high efficacy for anxiety management.

Exposure therapy can be used on the following mental health issues:

  • PTSD
  • GAD
  • General anxiety
  • Phobias
  • OCD

Like we mentioned, there are different techniques for exposure therapy. What will work for you depends on your anxiety and how well you respond to fear.


In-Vivo Training 

This type of exposure involves putting the patient in the situation that they fear most. For instance, if you have SAD, the therapy may place you in an environment that would typically make you fearful, such as a party. Most of the time, these environments are only simulations, so they give you plenty of room to adapt to their real-world equivalents.


Imaginal Exposure

Here, the patients are requested to imagine or think about all the situations and objects that make them anxious. After a period, they learn to cope better in the same stressful situations because they learn how to control the emotions that cause them anxiety. Also, repetitive imagination may weaken the actual memory of the traumatic event.


Flooding Method

This method is particularly intense, and not recommended for all anxiety patients (some might react adversely to the sudden exposure of their worst fears). It is called the flooding method because the patient is exposed to the most fearful object first. On the upside, once the patient is able to overcome the most fearful stimuli, everything else is easier to cope with.

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Systematic Desensitization

Regarded as the core concept of exposure therapy, systematic desensitization involves the gradual exposure of the patient to progressively more fearful objects as a means of helping them build a coping mechanism.

A sound coping mechanism can be a powerful tool to help you keep anxiety and its symptoms at bay.

Here’s an example of how the systematic desensitization of a car accident victim might look:

  • Step One: Looking at pictures of vehicles and roads.
  • Step Two: Watching footage of cars driving and/or racing.
  • Step Three: Discussing the possibility of a test drive.
  • Step Four: Meeting at the physical location for the ride (could be an empty parking lot)
  • Step Five: Sitting in the driver’s seat, fastening the seat belt, and checking the mirrors, tire pressure, etc., but not driving. This step is essential to getting over a fear of driving.
  • Step Six: Driving a car for a short distance.

All these steps happen in different sessions or at the pace recommended by the therapist. The reason why this therapy is useful in that it teaches relaxation techniques, first and foremost. Secondly, it eases the victim into their fears slowly by slowly so that they don’t get overwhelmed and relapse. Finally, it involves constant guidance and supervision, which makes the anxiety patient feel less alone, and therefore, less likely to feel distressed.


Breathing and Muscle Relaxation Exercises 

Here is a simple way to calm your anxiety whenever it strikes using little more than your lungs.

  • Make sure you’re sitting comfortably. Place one hand on your stomach and the other on your chest. Breathe in deeply. The hand on your chest, ideally, should not move or should move only slightly. The hand on your stomach should move more prominently than the one on your chest.
  • Breathe in normally through your nose as you pay attention to your hands. Ensure that the hand on your stomach moves even if it is only slightly (that means you’re expanding your diaphragm).
  • For a while, keep breathing slowly, but through your mouth this time.
  • Repeat this process as many times as you need to feel calm again.

You can also practice muscle relaxation to help you quell and anxiety attack.

  • Sit comfortably, then slowly inhale through your nose, and exhale through your mouth.
  • Ball up your hand into a tight fist.
  • Squeeze the fist as hard as you can and hold the position for a few seconds. Focus on the tight feeling as hard as possible.
  • Slowly unclench your hand and feel the tension as it dissipates. Your hand should feel lighter and more relaxed.
  • Repeat the exercise with different muscle groups (your biceps, your calves, your abs, etc.) until your heart rate drops back to normal.



Biofeedback offers a play-by-play of the events that lead up to an anxiety attack. This form of therapy helps patients understand how their bodies react when they start becoming anxious. When you get anxious, your body gives off a number of signs, which are not usually perceptible by the victim. These include:

  • Fluctuating body temperature
  • Muscle tension
  • ECG and EEG changes
  • Increased heart rate

Monitoring their bodies for these signs gives them insight about their anxiety, including its triggers and how quickly it develops into a full-blown attack. Getting real-time peek at the inner workings of their bodies assists them to deploy relaxation methods rapidly before the problem escalates.

References- Beck, A. T. (2005). Anxiety disorders and phobias: A cognitive perspective. Basic Books.

The therapies we’ve discussed are widely used today to treat the symptoms of anxiety. However, there is no guarantee that any one of them is 100% effective for everyone.

Sometimes, as is the case in severe anxiety disorder, medication is a necessity, not a choice. Some people suffer from such crippling anxiety that they can’t leave their homes without medication. Such people may find relief in the next chapter, where we will discuss the best pharmaceutical drugs for anxiety management.


Chapter 7- Treating Anxiety with Anxiolytic Drugs

When all else fails, the only hope for anxiety management comes in the form of prescription medication. These are the drugs used to treat severe instances of clinical anxiety, so expect them to be potent, and to have a few side effects.


Types of anxiety medications
Generalized Types of Anxiety Medications



Today, benzodiazepines are the most widely used anxiolytic drugs. They are safer and more effective than other options, so this is probably the first thing your doctor will prescribe.

Types of benzodiazepines include:

  • Triazolam (short action)
  • Alprazolam (intermediate action)
  • Flurazepam (long action)
  • Diazepam
  • Temazepam

How Benzodiazepines Treat Anxiety

Benzodiazepines have sedative properties. They affect the GABA receptor, which is the primary inhibitory neurotransmitter in the CNS (central nervous system). GABA receptors are scattered all over the nervous system and the brain. They can be found in the thalamus, cerebral cortex, and limbic structures.

These anxiolytic drugs slow down brain activity in lower doses. At higher doses, they can even have a hypnotic affect. They’ve proven effective for treating symptoms that are consistent with PTSD, SAD, OCD, and GAD, as well as any anxiety-related phobias.

Like many pharmacological products, benzodiazepines are not without side effects. They may include:

  • Ataxia
  • Confusion
  • Drowsiness
  • Cognitive dissonance
  • Dependency
  • Stomach problems
  • Headaches
  • Amnesia
  • Blurred vision

Benzodiazepines sometimes produce counterintuitive effects. Instead of making the patient calm and relax, they may induce agitation, mania, irritability, and even hallucinations!

It’s worth mentioning that some demographics are predisposed to these unwanted effects. Pregnant and breastfeeding women, geriatric patients, and substance abusers are at high risk of developing complications from the medication.

Benzodiazepines have different durations of action to better suit the various strains of anxiety.


Selective Serotonin Reuptake Inhibitors (SSRIs)

SSRIs are more commonly used as anti-depressants. They inhibit serotonin reuptake. Serotonin is the “feel-good” hormone. In its absence, the brain can develop destructive thinking patterns such as the ones that lead to anxiety and depression.

SSRIs also come with milder side effects than most of the other anxiolytic drugs we will discuss. Some common SSRIs include:

  • Citalopram
  • Paroxetine
  • Sertraline
  • Fluoxetine

How SSRIs Treat Anxiety

SSRIs stop the reuptake of serotonin, therefore leaving plenty of the happy hormone in your brain chemistry to combat stress inducers like cortisol. It takes about two weeks for the drug to exhibit positive results.

The other reason why this drug is so popular is that it works for about 80 percent of people with anxiety. The side effects, though mild, can still be uncomfortable to experience. They include:

  • Nausea
  • Anxiety
  • Disrupted sleep patterns
  • Anxiety
  • Complications from drug interactions

Perhaps the most concerning side effect of SSRIs is Discontinuation Syndrome. When discontinued abruptly, SSRIs may induce intense withdrawal symptoms that are in line with some of the withdrawal symptoms observed with narcotics.

Patients may experience irritability, changed sleep patterns, nervous behavior, malaise, headaches, and flu-like symptoms when they stop taking the prescription abruptly.



Buspirone is considered more effective than most benzodiazepines. It is used to treat symptoms of anxiety-related disorders like GAD and OCD.

Unlike benzodiazepines and SSRIs, buspirone doesn’t have anticonvulsant or muscle-relaxing properties. Most anti-depressants do, because these symptoms usually arise, either as a direct consequence of the disease or as a side effect.

Buspirone is often prescribed for acute anxiety and depression treatment. Even though side effects don’t occur frequently, they are still a present concern. They include:

  • Dizziness
  • Headaches
  • Nausea
  • Light-headedness
  • Nervousness
  • Mild sedation
  • Psychomotor dysfunctions
  • Minimal cognitive dissonance

Buspirone is suitable for people with a history of substance abuse because it has a low risk of dependence. Furthermore, there are few notable or threatening drug interactions inspired by the drug.

Get your anxiety medicines prescribed today!


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Barbiturates are incredibly habit-forming, which is why most of them have been replaced by benzodiazepines. Even though technically, benzodiazepines are still barbiturates, their binding mechanisms and sites are different.

Barbiturates are mild sedatives that can also induce hypnosis. They’re popularly administered to treat insomnia, anxiety, and nervous tension.

Lately, the use of barbiturates for insomnia has tapered down as better pharmacological and homeopathic remedies emerge. However, Butalbital, a barbiturate, works along with migraine medications to kill anxiety-induced headaches.

Some of the side effects of barbiturates include:

  • Addiction
  • Nausea
  • Vertigo
  • Tremors
  • Drowsiness
  • Enzyme induction



Antihistamines such as Hydroxyzine, Doxylamine, and Diphenhydramine offer sedative properties to help manage the symptoms of anxiety.

Although most of these drugs have side-effects too, antihistamines are widely available and accessible over the counter, which can be useful in emergency situations.

As we close the chapter, remember that it is not wise to take any prescription drug WITHOUT your doctor’s consent. Most of them can be addictive, plus they all come with a set of unpleasant side effects.

The next chapter talks about how to help yourself out an anxiety attack using simple but effective anxiety management techniques.


Chapter 8- How to Overcome an Anxiety Attack on your Own

Anxiety attacks can strike when you least expect them. If you’ve been through such an ordeal, you understand how debilitating and uncomfortable a sudden attack can be.

This chapter is a secret key. A key that will help you unlock your own potential to stop anxiety attacks without anyone else’s intervention.

These quick management guidelines can get you out of a tricky situation quickly and discreetly.


 Anxiety relief tips
Simple Tips for Anxiety Relief


Be fully aware of the anxiety attack

The symptoms of an anxiety attack are consistent with those of a heart attack or angina. Your chest tightens, you feel dizzy and weak, and you start hyperventilating.

At this moment, your brain is unable to decipher what’s happening, so it’s not uncommon for it to exaggerate the severity of the attack. The first time someone gets an anxiety attack, they may feel like they’re dying.

However, it is crucial that you recognize the attack as it starts. The faster you believe that it’s all going to go away in a few minutes, the better you start to feel. Calmness descends once you convince yourself that it is nothing to worry about.


Start your breathing exercise immediately

Hyperventilation makes it incredibly hard to focus or calm down, and it is usually the first symptom of an anxiety attack. If you can get your breath under control quickly, then you can manage the rest of the symptoms just fine.

Breathe deeply and feel the air rushing into your chest and abdomen. Breathe in until your diaphragm feels tight, then slowly let it out through your nose. Draw it out as long as you can, don’t just exhale at once. Repeat this severally until your breathing returns to normal.


Close your eyes

Anxiety is your body’s way of telling you that it’s feeling overwhelmed by stimuli. One of the first things you should do is close your eyes. Motion, colors, and visual stimuli are known to trigger more anxiety, and that’s the last thing you want while in the middle of an attack.

Sit somewhere comfortable, or hold onto something while you stand, shut your eyes, and breathe the anxiety away.


Stay aware

Try your best to stay conscious of your surroundings. You might get a sudden attack in public, or worse while driving.

In a state of anxiety, brain alterations make you lose your sense of balance, vision, and reality. It’s not uncommon to hallucinate under extreme anxiety.

By all means, keep yourself conscious to avoid further hurting yourself. Move your feet around, clench and unclench your hand, and do anything else that keeps you grounded in the present.


Find a focal point and divert all your attention to it

To quiet down an anxious brain, you need to minimize the number of external stimuli it gets. Pick a point anywhere in front of you and focus on it. Pour all your attention on it as if it is the only thing in existence. Analyze it thoroughly, detail from detail, and reflect on it for as long as you need to.

Anxiety usually dissipates when the brain focuses on something.


Try progressive muscle relaxation

If breathing isn’t working for you, progressive muscle relaxation will. Start with your hands. Ball them up into tight fists, hold and feel the sensation, then let go and feel your muscles relaxing.

Continue doing this for your arm, your shoulder, your chest, and your torso and legs until your anxiety goes away.


Picture yourself in your happy place

You’re no longer at the train station or coffee shop. Instead, you’re at that beach destination you’ve always wanted to go to. You’re at your son’s graduation, or your daughter’s wedding, or witnessing your child’s first steps.

Your happy place can be anything you want it to be, it just needs to distract you from the present. Much of anxiety management is distracting oneself from the repetitive negative thoughts causing you grief.

Divert your attention from whatever is causing you anxiety, and picture your perfect day or dream destination. A diversion is the quickest way to quell anxiety before it even starts.


Try some light exercise

Exercise releases endorphins into the bloodstream. Endorphins are the enemies of cortisol and corticotropin, the two stress hormones. Light jogging or brisk walking can inject you with some much-needed endorphins to overcome your anxiety.

Keep in mind that your body is already stressed as it is. Your heart rate is probably through the roof, so don’t engage in strenuous physical exercises at this time. Also, you may find it difficult to do anything particularly vigorous because of hyperventilation.


Take medication

If you have it handy, an anxiolytic drug can help your anxiety deescalate if it comes unexpectedly. These are not the only anti-anxiety drugs out there, but they’re generally more effective for most people.

There are a lot of ways to deal with anxiety. However, in a pinch, you will find that benzodiazepines are far more effective at quelling anxiety than herbal or homeopathic remedies. One such drug you can have handy at all times is Alprazolam, which is an FDA-approved anxiolytic.

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Stay away from caffeine

Caffeine is one of the substances that are notorious for exacerbating anxiety symptoms. Consuming coffee or soda during an anxiety attack could spell bad news for you. It is, after all, a stimulant that sends the brain into overdrive.

Make sure your diet contains little to no caffeine whatsoever if you get frequent anxiety attacks. Foods like chocolate and beverages like tea, coffee, and soda may increase the recurrence and intensity of your attacks.


Call your emergency contact

In case an attack catches you off-guard, it is best to call someone that can help you immediately. Severe anxiety attacks can be crippling. You may need someone’s help to get to a medical center, or to overcome the attack.

If you don’t have an emergency contact, call emergency services. Either way, don’t suffer on your own because some attacks can be horrendous.

Now you know what to do the next time an anxiety attack catches you flat-footed. Next, we take a positive turn to look at some of the anxiety success stories I’ve come across, plus some tasty tidbits about Emotional Support Animals (ESA) and what they can do for people with anxiety.


Chapter 9- Anxiety Success Stories and Emotional Support Animal (ESA) Tidbits

To wrap up our 2020 anxiety go-to-guide, I’m going to share some real-life stories about people who overcame anxiety, as well as why getting an ESA could be the turning point in your battle with anxiety.

I have handpicked the stories that I feel would be most relatable to a broader audience, and that contain some of the strategies we’ve discussed in the earlier chapters.

All of these stories are self-told. I am merely passing them on to you. So, if you’re ready for a happy ending, let’s dive in.


Success Story #1: Samantha’s Victory over SAD

Before last year, I was a perfectly healthy person. I was not psychotic, and I had never experienced hallucinations before, either. However, things took a turn for the worse when social anxiety disorder (SAD) took hold of me and refused to let go.

Deep inside, I always had a deep fear of social settings. Going to parties was an ordeal I just couldn’t handle. The mere thought of it gave me Goosebumps.

In retrospect, I should have known something was amiss when I looked at my high school attendance sheet. It was spotty at best.

When I turned 20, my family planned a surprise party. I don’t know what was worse; the fact that they planned it in a public restaurant, or the fact that they invited what seemed like a million people to my birthday party.

I remember clearly how quickly my chest tightened at the sight of all those people yelling “Surprise!” with an assortment of party favors stacked around them. I couldn’t breathe, and my legs were suddenly too weak to support me. When my vision started to blur out, I was certain that I was about to die.

That was the first of many anxiety attacks. Afterward, we went to see the family therapist, who gave me a screening questionnaire for social anxiety disorder. I was later diagnosed with an acute form of social anxiety.

The therapist was extremely helpful, and I owe my mental health to them. After some sessions, I opted for cognitive behavioral therapy as a means of getting over my anxiety. It wasn’t working quickly enough for me.

Soon, I started practicing breathing exercises and muscle relaxation. I was desperate for an answer, and I nearly gave up until my therapist prescribed a benzodiazepine drug to help with my anxiety.

From that day, every time I could feel an anxiety attack coming on, I would pop a pill, and it would all go away. It was liberating. I soon began getting my social life back on track. I could meet friends from school and even visit public spaces like malls by myself.

20 therapy sessions later, we finally found the underlying causes of my anxiety. I had so much pent up negativity that I was projecting it on everyone I saw.

I’m still attending therapy sessions, and occasionally taking a pill to stop an anxiety attack, but I am much more comfortable in social situations than I ever thought I would be. I am learning how to quell my attacks without medication, and soon, I will be completely capable of managing my anxiety using these self-taught techniques. I couldn’t be happier.”

Samantha is a perfect example of how destructive social anxiety can be. She is a fighter, though, and so are you. Anxiety should not be left to dictate your daily life.


What to know before consulting anxiety doctor
Things to know before consulting anxiety doctor


Success Story #2: Andrew Kicks Anxiety to the Curb

“My life was perfect. I was a middle-aged man with two beautiful kids and a loving wife. I had a great job at the bank, my own house, and I made enough to live comfortably and travel the world with my family. All this turned to dust when, one day, I was fired.

At first, I was sure it was a temporary setback. However, the bills started to pile up. The house needed groceries. We had a mortgage to pay. We couldn’t manage all that with just my wife’s salary.

I don’t know how it happened, but soon I was perpetually drunk. Alcohol was an escape from my overthinking mind. You don’t become an addict overnight, but when you finally realize that you are, everything changes.

Shame drove me to act aggressively towards my own family. I felt hopeless, useless, and soon, my only way out looked to be suicide. If it wasn’t for my patient, persistent, and caring wife, I would not be telling you this story.

As soon as she noticed my alcoholism, my wife was on blogs, message boards, and forums on anxiety management. She looked far and wide for a solution, and after consulting our insurance company, she signed me up for psychiatric sessions.

My family was nothing but supportive throughout. My wife somehow kept the house running on her income alone. Meanwhile, the therapist helped me discover a lot of negative emotions and thoughts that were the root of my anxiety.

Soon, I was taking exposure therapy to deal with my fear of financial instability and economic loss. My therapist also helped me discover that I was dealing with a lot of guilt, and I felt that I had let my family down.

In time, I quit binge drinking and took anxiolytics as prescribed. Later, I landed another job at a local bank and was finally able to take care of my lovely wife and children.

I couldn’t have overcome anxiety without their love and support, and I strongly advise anyone who feels stressed to get analyzed before the problem swallows them whole.”

Getting evaluated is the first step toward fighting off anxiety disorder. Don’t sit on your problems, thinking they will go away; they might just stay with you for life.


Success Story #3: Daniel Gets Over Anxiety with an ESA

Before we get to our last success story, I should mention a few things about Emotional Support Animals (ESAs).

It was Sigmund Freud himself, the famous psychoanalyst, who observed that people who love animals and keep them as pets release endorphins in higher amounts than those who don’t. Their mental health tends to be better too.

Mental health organizations recommend getting an ESA for psychological issues like anxiety. They can be instrumental in managing the more severe symptoms.

How can you get your very own emotional support animal? It’s easy. All you need is an ESA letter, and this is how you get that:

  1. Establish that you do need an ESA. Remember, ESAs are specially trained to provide emotional support. If you just want a pet, look into adopting from the shelter instead.
  2. If you have a trained pet, you need to acknowledge that and let the concerned parties know as well.
  3. Visit a licensed therapist for an evaluation. You can also apply for an ESA letter online, which is a different but straightforward process too.
  4. Wait for your ESA letter in the mail.

Our next protagonist, Daniel, used the same approach to get himself an ESA for his chronic anxiety problems.

Get an ESA letter today!


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Here is his story.

“I am happy to be able to finally talk about my condition, which has troubled me for years. I would be glad if I am able to reach out to other people like me who need help with their anxiety.

For as long as I can remember, anxiety has been a part of my life. I’ve struggled daily through strange negative thoughts, night terrors, and a cascade of never-ending stress. As I grew older, the condition only became worse. I would suffer such intense anxiety attacks that by the time they were over, I’d be drenched in sweat, and my heart would be going a mile a minute.

I would spend hours on health blogs, then soon these hours would be spent in a therapists’ office. Prescriptions followed, and though I did my best never to skip doses, the symptoms didn’t seem to go away.

One day, as per my physician’s request to participate in light exercises, I found myself in the park after a mile-long jog. I was sitting on a park bench, mulling over my dark thoughts, as usual, when suddenly I was broken out of my reverie by something warm and wet on my bare shins. It was a cute little dog.

Soon after, the owner, a flustered lady, came over apologizing profusely for the dog, which had apparently broken its leash. I waved away her apology, and we sat and talked for a while. She had three lovely Pomeranians. We talked about a lot of things, including her cute, furry babies.

After she left, it suddenly hit me: I had not thought of anything but dogs in nearly 45 minutes! Heck, I had even temporarily forgotten that I had anxiety! It felt like a miracle had just happened.

That night, I did my research about animals and anxiety. I was ecstatic. Apparently, animals could provide emotional support, which is what I felt with the nice lady’s dogs at the park.

You can guess what I spent most of my next therapy session talking about. My therapist agreed, and through him, I obtained an ESA later. That same day, I adopted a trained, friendly, and very lively Dalmatian and named him Barney.

Since Barney came home, even my medication seems to be working at hyper strength. We are making a lot of progress with my therapist too. I rarely have time to overthink things, and Barney never lets me worry—he’s always ready to distract me with a few acrobatic runs around the house.

My only regret is that I didn’t stumble upon ESAs sooner. I highly recommend anyone who feels like their medication or therapy has stalled to consider getting an ESA. It will change your life, I assure you.”



The ultimate guide for anxiety, unfortunately, ends here. Within these pages is all the information you might need to learn about your condition and do something about it.

Anxiety affects a lot of peoples’ livelihoods, even without their knowledge. However, it doesn’t have to. Knowing is half the battle, and with this information at your disposal, you’re halfway to victory against chronic anxiety disorders.

If you’re finding a reliable source to get your anxiety treated then MangoClinic is your safest bet. Schedule an appointment to seek assistance from our highly professional and experienced healthcare professionals.

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Emotional support animals offer various benefits to individuals with a form of disability.  For example, people with visual impairments, mobility impairments, deafness, and seizures. These animals are specially trained to offer support and companionship while alleviating one or more aspects of the disability.

Apply for your ESA letter today!


Dogs and cats are the most prevalent emotional support animals. Other fascinating and unusual animals that provide emotional support include;

  • Turkey
  • Kangaroo
  • Peacock
  • Squirrel
  • Miniature pigs
  • Hamster
  • Miniature Horses
  • Duck
  • Parrots
  • Rats

Which is the best emotional support animal?

Like most people, you are probably wondering which is the best emotional support animal. The debate has been there and is still ongoing.  In search of enlightenment and knowledge to make better decisions, individuals follow these debates and arguments.


ESA dog
Emotional Support Dog- Facts


As much as there are numerous emotional support animals, dogs and cats take the lead in the discussions. So, which is the best between the two? We won’t take sides; however, we will give you adequate information that will help you make the best decision based on your needs. Below are some of the things to consider when selecting your emotional support animal.

1. Purpose of the emotional support animal

Every animal comes with unique benefits. Individual breeds within dogs and cats are also as diverse with a range of attention requirements, temperaments, and energy levels. Besides companionship, these animals calm feelings of isolation and encourage you to be more active.

They can also lessen feelings of anxiety in certain situations. You need to choose an animal depending on what you expect it to do for you. Dogs and cats behave differently. For instance, if you love a bubbly life, you will pick a different animal from that which will suit your needs if you are just looking for a cuddle.

2. Physical benefits

Both cats and dogs are active, but their level of activity differs. Emotional support dogs boost your physical activity. They love walking, running, and playing outdoors. In the long run, you will have a healthier heart and minimize the chances of a heart attack. If you have suffered a heart attack, an emotional support dog can improve your recovery by more than 70% compared to individuals who don’t own a dog.

Cats are active as well, but they need less exercise and prefer playing in the house. The activity can be fun and vigorous. If you own a cat, you are less likely to die of a stroke or heart attack compared to individuals who don’t have one. Emotional support cats are a perfect choice if you have immobility issues since you will remain active with low strain activities.

Emotional Support Cat- Facts


3. Animal Features

Before picking an emotional support animal, understand what benefits or support you want from the animal plus the features you prefer. For instance, if you dislike big animals, then the alternative should be a small dog or a cat.  Do you want silence or some noise? When you specify what you want and what will give you peace, choosing the right animal becomes easy.

4. State laws in regards to emotional support animals

Before getting an emotional support animal, ensure you find out what the law states. You will weigh your options depending on your ability to keep up with the demands of your State law.

5. Your schedule

Both dogs and cats require attention, care, and love. If you want to keep an emotional support animal, you should be ready and willing to take care of them. It’s selfish just to receive emotional support while you neglect the animal. Every animal requires individual attention.

For this reason, you should only choose what you can handle effortlessly. Cats are shy animals; therefore, they demand more attention than dogs. It’s almost impossible to carry a cat to your office and expect it to remain inactive. If you don’t operate under a tight schedule, or you work from home, a cat will be an excellent choice.

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Whether it’s a cat or a dog, choosing your emotional support animal is purely up to you. The most important thing is to ensure that you pick an animal you can take care of without straining.

All animals have needs and feelings as well. Loving a specific animal isn’t enough; find out whether it can offer the emotional support you need. In case you are unable to decide, feel free to have both, and enjoy maximum benefits.

You can reach out to a licensed professional at Mango Clinic to get an ESA letter for your emotional support animal. You can also contact us by using an online ESA letter application.


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If you have a physical or mental health disorder, you might be wondering what the best forms of treatment are. It all, of course, depends on the severity of your situation since some disorders are easily treatable while others are more complicated. It also comes down to the individual, since while certain types work best for some, other people may react very negatively to a type of medication. There is no one right choice for everyone, which is why so many alternatives exist. Just like how everyone has a different body, the individual minds of all people result in everyone reacting to even the most common of medication differently, be it to no effect or severe side-effects. As such, some patients of disorder might avoid the most traditional forms of medicine entirely for something safer and maybe less conventional.

Apply for your ESA letter today!


What Is an Emotional Support Animal?

When it comes to alternative treatments, unique forms of therapy exist for those with mental and physical disorders. While there are traditional forms, such as one-on-one and group sessions, patients are also recommended emotional support animals. It is not the most standard or well-known form of treatment, but it can be highly recommended for some patients. One of the most apparent things about an ESA is that it’s not a prescription format, nor does it involve pills.

How ESA differs from a service animal?

ESAs, unlike service animals, are not specially trained for anything in particular. Where a service animal is meant to assist someone with specific living situations, an ESA exists primarily for keeping a person company. The presence of the animal is all that is needed for the patient, and this also makes the recommending of an ESA more accessible. Knowing you do not need a specific type of animal makes getting an ESA easier, as various animals qualify, from cats and dogs to pigs and snakes, each bringing their own unique advantages and benefits. In these different aspects, ESAs end up becoming some of the most versatile options for treating health disorders and can arguably be more helpful for some than more traditional forms of treatment. This is why getting an officially signed emotional support animal letter from Mango Clinic is so vital.


ESA Vs. Service Animal
Emotional Support Animal Vs. Service Animal


What are the advantages of an ESA letter?

ESA letters allow you to live in residential complexes that might otherwise forbid you from having an animal or may charge you extra for having one. With this letter, signed by a licensed doctor, you would be allowed to keep your ESA without being charged additional fees or being hassled by landlords. This document can also work for when you are traveling on airplanes, trains, or boats; you will not have to put your ESA in cargo, and you will not be forced to pay any extra fees of any kind. Getting one is also simpler than ever; speak directly with one of Mango Clinic’s licensed doctors and get approved with an electronic copy of the letter, all in the same day.

Is Legit?

There are many websites that you will come across online that claim to offer emotional support animal letters, but many of these are scams and untrustworthy. Even if they seem genuine, it can sometimes be tough to verify information on their site. However, if you visit enough of these sites, you will recognize the patterns that out them as scams. More often than not, no matter how different they may seem on the surface, these websites have strong similarities between them. appears to be reasonably professional on the surface, claiming to be mentioned in certain publications and includes testimonials on the homepage. But if you look into some of the details surrounding the product of ESA letters and how you get one, you start to see why you should be suspicious.


Spot a fake esa service
Characteristics of a Fake ESA Service


Like many other sites of this type, provides its service by asking you to fill out a questionnaire (which they call an exam). This is followed by a payment, which is then followed by awaiting approval by a doctor (or as they call it: The DOGtor). They claim you do not speak with the doctor, and that it’s rare for a doctor to request to speak with you directly. From here, if you are approved, you will be sent your electronic ESA letter through email, with a physical hard copy a few days later. The biggest issue with this process is that they do not require you to speak with a doctor. In order to get a legitimate letter, it must be signed by a licensed doctor who has spoken with you directly. If you receive a letter from someone you never had contact with, then that letter is invalid and won’t be accepted.

While that alone can be a cause for concern, there is also the issue relating to the pricing plans. They feature a separate housing and travel plan, which is normal, and nothing stated in the plans seems out of the ordinary, other than naming the housing plan the “Care Plan.” Then there is the “Compassion Plan,” which combines the housing and travel plans; according to, this plan has no expiration date. Now, before going into it, it should be said that all real ESA letters have expiration dates; they are valid for up to 12 months and must be renewed annually. For a site to say that one of their plans has no expiration date is an easy way to demonstrate how disingenuous their product is. To make it even stranger, this same plan still separates the housing and travel letters by claiming that the housing letter has no expiration and that the travel letter is included, but does not specify if both have no expiration dates or just the housing letter. The plan even says it comes with a “Discounted Annual Fee to Update Letter,” which would not make much sense for something that also claims it has no expiration date.

One other thing you can look for on these sites is the lack of a physical address and questionable contact information. A legitimate business tends to have its physical address stated at the bottom of a webpage, or at least its homepage. does not do this, and in fact, shares no physical address whatsoever. While providing a phone number, their contact page also features a fill out form and no email address.

How Does Compare to

Due to its sketchy nature, we cannot recommend for your ESA letter needs. The way you get an ESA letter is not the best, asking you to fill out a form and then wait for someone to approve you, all without directly speaking to a doctor. While the prices are not too low or too high, the details described in the plans featured is inconsistent at best and flat out wrong at worst. Then there is the matter of not featuring a physical address or even an email that you can reach. But worst of all, and most importantly, they do not require you to speak with a licensed medical professional; at best, speaking with a doctor is “possible” but not required.

With Mango Clinic, we can assure you of full customer service, support, and discounted annual rates. We also have a physical location, phone number, and email address, all of which are accessible and verifiable. Our prices range from $129 for housing, $149 for travel, and $189 for both, each signed by a licensed doctor who will always speak with you first before approval.

Apply for your ESA letter today!


It can be tempting to find a random website and getting an ESA letter from there, but if they don’t have you speak with a licensed doctor before approval or claim to have no expiration dates, then they shouldn’t be trusted. Visit to learn more about ESA letters and to schedule your appointment to speak with one of our licensed doctors, whether that is in-person or via telehealth over the phone or video chat.

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It is difficult to imagine life without domestic animals. The animals have provided us with companionship, protection, and security for centuries. Did you know that these animals significantly improve our health and well-being? Studies show that they can help in the recovery of patients undergoing physical rehabilitation and occupational and speech therapy.

This discovery brought about the idea of emotional support animals.

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What is an emotional support animal (ESA)?

Emotional support animals refer to animals that provide companionship and comfort to people with emotional or mental disabilities. An emotional support animal (ESA) can help you to overcome a part of your disability or relieve its symptoms.

Most people who keep animals for emotional support prefer dogs. However, there are many other animals you can choose from, and examples include cats, birds, rabbits, pigs, horses, and hamsters.

Many individuals confuse service animals with emotional support animals. Service animals receive specialized training to enable them to perform tasks like guiding a blind person. Emotional support animals, on the other hand, are not trained and are there to provide you with companionship and affection.

ESA characteristics
Emotional Support Animal


Important considerations for living with an ESA

The number of people getting emotional support animals keeps rising as more individuals become aware of the health benefits associated with them. You can get yourself an emotional support animal by contacting an ESA doctor.

You need to consider some things before you take steps to get an emotional support animal. They include:

Are you eligible for an ESA?

You can’t just walk into a market or go online and buy an emotional support animal. There is a procedure that needs to be followed. For you to get one, you need approval from a licensed therapist or psychologist—the recommendation from a professional show that you need an ESA for your emotional and mental well-being.

These guidelines have been put in place to prevent individuals from abusing the law and the privilege of having an ESA.

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Why do you need an ESA?

Having an animal to keep you entertained and take cute photos sounds nice. However, this is not the role of an emotional support animal.

Before you request an emotional support dog, cat, or rabbit, you need to ask yourself why you need it. Are you in college, and the pressure of studying is giving you significant anxiety and depression? Did you go through a traumatic experience that you haven’t recovered from? Are you going through an emotionally draining journey in your life? Knowing the role you want an ESA to play in your life will help you and your mental health professional to determine whether you need the animal or if you can get alternative ways to deal with your situation.

As I have stated earlier, these animals do not have any training, and they are not there to perform activities that services animals perform. Therefore, you should be prepared for the process of getting accustomed to each other.

Laws on accommodation of ESA

It is vital to know the regulations governing having an emotional support animal to make your life easier and avoid getting in trouble with law enforcement. For example, the Fair Housing Act (FHA) gives you have the freedom to rent a condo, home, or apartment in the United States with your ESA. This applies even to buildings that do not allow one to live with pets.

The Act directs property owners to provide reasonable accommodations for individuals living with disabilities and requiring ESAs. What you need to do is provide your ESA letter.

The Americans with Disabilities Act (ADA) property owners are required to make their buildings accessible to animals to accommodate those with emotional support animals.

You should know that you should not be denied housing because of your ESA. Additionally, your landlord cannot restrict the size, type, or breed of an emotional support animal you should have.

Knowing the laws on accommodation of ESA will prevent you from being bullied or discriminated against when living with your ESA. It will also help you understand the restrictions your landlord is allowed to set.

You can’t take an emotional support dog and tie it to your gate to provide you with security. Such actions will land you in trouble because these animals are there to provide emotional support.

ESA housing laws
Emotional Support Animal Housing Policies

The size and temperament of your ESA

The temperament and size of your ESA matter a lot. Imagine hosting friends or taking your dog for a walk, and they keep on attacking people? This will put restrictions on where you can go. You can avoid this kind of stress by getting a dog that is stable, friendly, and easy-going.

Now, imagine a scenario where your dog is too big for you to carry if they get tired or one that scares people because of their size. This is not an ideal situation.

Although there are no studies on it, some people who have adopted small emotional support animals say they come with advantages. You can also enjoy these advantages, especially if you consider the factors discussed above.

Mango Clinic provides services on emotional support animals. For example, we can give you an ESA letter to get you started on the journey to having an emotional support animal. Set up an appointment with our licensed doctors through our website.


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Mango Clinic provides patients with genuine emotional support animal letters that are written by licensed physicians. Unlike many other websites online, we offer a legitimate service that only aims to help patients looking for aid to their health treatments. It is very easy to come across sites that only want to take your money, and we want to make sure no one falls victim to them. By identifying the right things, you will be able to know whether a site can be trusted or not.

What Is An Emotional Support Animal?

It is no secret that medication and therapy do not work for everyone. Even if they do have positive effects, it may not be enough; in worse cases, the medication and therapy are hindering recovery. Due to how people may react to these forms of treatment, it is no surprise that other types of treatment exist. Some of these alternative forms are more popular than others, and some are also more effective than others.

Among the more popular and well-known treatment options is having an emotional support animal. For some, this can be the most beneficial treatment option for them, providing immense calm and positivity for the owner. ESAs are not specially trained and they don’t need to be; their presence as pets for the owner is all that is required.

While it may be odd that there is not much more to ESAs, their straightforward function as vital pets to their owners makes them appealing to many who may already benefit from having a pet. It is not unusual for someone wanting an ESA to own already a pet that can qualify as their ESA. However, it is also not uncommon if someone wants an ESA but does not already have a pet, so either scenario is usual.

There is also the question of what type of animal can be an ESA. Essentially any domesticated animal that is your pet can count as an ESA, and that can include the usual cats and dogs. However, your choice of ESA does not have to be limited to the very popular; animals as diverse as rabbits, snakes, birds, and pigs can count as ESAs.


Spot an ESA scam
ESA scam

What Is An Emotional Support Animal Letter?

You may have heard a lot about ESA letters, documents, or certificates, and you may not exactly know what any of that means. It may seem complicated, but it’s fairly straightforward and easy to understand.

If you live in an apartment, you might want to get an ESA letter for housing. This letter will protect you from landlords who may want to kick you out or charge you more for having an ESA.

If you plan to go on a trip and are taking your ESA with you, a letter for travel is essential. It can be a fearful hassle to bring your ESA with you on a trip without knowing whether you will get into any complications. An ESA travel letter will protect you and your animal companion from unfair airline fees, as well as from being put in cargo.

Who Is PDSCenter?

Most websites offering ESA letters market themselves as animal-centric, meaning lots of pictures of people with their ESA (almost always a dog). But PDSC (short for Psychological Disability Service Center) is much different from any of those. PDSC presents itself as a website focused on helping people with mental ailments that can be solved by getting an ESA and letter. It’s the presentation, including the name, that makes it so unique, as so few, if any other, sites of this type put such an emphasis on the “mental health” aspect of the business.


Emotional support animal misconceptions
Common Misconceptions About ESA

Is PDSCenter Legit?

As mentioned on their homepage, through PDSC, your letter will be signed and written by a licensed physician. In fact, they point out that, if a licensed physician does not sign your letter, it is not valid. While this is true, their website does not explicitly state that you must speak with one of these licensed physicians.

However, there are more troubling things to make a note of. On their homepage (which is where almost all of the information is kept), they point out that their ESA letters do not expire and that they can be used in restaurants and stores. None of that is true; all ESA letters expire, and they cannot be used for anything except housing or travel. What’s even crazier is that they state “Other companies will try to force you to pay annual renewal fees, but our letters are designed to be expiration free.” If they are designed to be expiration free, then they are designed to be illegitimate.

On top of that, PDSC does not sell you one letter, but two; one for housing, and one for travel. This does not make sense, because if you are getting a letter for housing and travel, you only need one.

Why Choose Mango Clinic?

Mango Clinic makes it simple by having you speak directly with a licensed physician. We provide genuine ESA letters that are signed by the doctors you speak with; they are both emailed and presented in person. Whether in person, over the phone, or via video chat, getting in touch with a licensed doctor has never been easier. So call us or visit our appointment page today.


Miami Licensed ESA Doctors
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If you have always wondered what other treatment options exist for health disorders besides medication and therapy, then Mango Clinic has an answer. Emotional support animals can be extremely helpful for many patients who would rather not be taking medication or going through therapy sessions. Even if you do take medication, ESAs can be a terrific supplement as its own form of therapy. As such a positive and popular alternative treatment option, it is essential to know what to look for when trying to get an ESA letter.

What Is An Emotional Support Animal?

When it comes to treating a wide swath of health issues, there are many solutions that work for different people. Some treatment options work better for others, which is why so many exist in the first place. If you do not respond well to medication, you might do better focusing on therapy sessions. Maybe a combination of the two work well, or perhaps you need something more.

Alternative forms of treatment can then be implemented that further assist the patient in their recovery. One very popular and effective alternative treatment option is having an emotional support animal. Also known as ESAs, an emotional support animal is an animal that can provide the owner with the same type of relief and recovery as medication or therapy. In many ways, ESAs are their own type of therapy, as they are able to make their owners feel so much better when in their presence.

It is not unusual for a person to vent and speak with their pet, and this is the type of thing which you can do with your ESA. This is because if someone already owns a pet, they can make them an ESA. All you really have to do is let people know in case they ask, such as a doctor or therapist. There is no hard restriction on what counts as an ESA, either, as long as they are a domesticated pet. If you have a dog, cat, pig, or snake that makes you feel immensely better every time you’re with them, they can absolutely qualify to be your ESA.


Emotional support animal facts
Amazing ESA Facts

What Is An Emotional Support Animal Letter?

Many people who have emotional support animals, or intend to get one, might be aware of ESA letters. Some might think an ESA letter allows you to take your ESA with you everywhere, but this is not the case. An ESA letter permits you and your animal companion to live in residential complexes that may otherwise not allow pets. It can also allow you to board an airplane with your ESA without being hassled by airlines.

If you have a legitimate ESA letter, you will be able to evade fees that landlords may want to put on you for having an animal living with you. You will also prevent a landlord from kicking you out of an apartment, as the letter will make this type of action illegal.

An ESA letter is also helpful for when you need to go on a trip, as it will let you and your animal companion board a flight without hassle. Airlines would have no problem charging you fees for having a pet, but as a doctor recommended ESA with a legitimate letter, you should have no problem.

Who Is Certify Therapy Dog?

Even though it uses images that we have seen on many other websites, Certify Therapy Dog is not what it seems. For one thing, the website’s name is not consistent; their FAQ page has them “International Therapy Dog.” However, their homepage appears to be consistent on calling them “Certify Therapy Dog.”

According to Certify Therapy Dog themselves, they are a non-profit organization; they mention you making a “contribution” when getting your letter, but have prices set anyway. However, the bigger issue is that they mention registering your pet, which is always an easy way to know whether to trust the service or not. This is because there is no registry for ESAs; you never register anyone for anything when it comes to ESAs. If a business says you have to register your pet or something of that nature, stay away.

We mentioned Certify Therapy Dog reusing images from other sites, and by that we mean the information that conveys to the customer how you get an ESA letter. If you have seen enough of these sites, those reused images that you have no doubt seen before are a dead giveaway. There is also no mention of speaking with a licensed doctor, which is necessary if you are getting a genuine letter.

One final thing to mention is the process of actually getting pre-qualified, something else you will see on so many similar websites. After answering basic questions, you will be told that you qualify and that you can continue with the process. What is most interesting is that the results page uses a different URL from It actually uses, which is a separate website providing the same type of service. It even uses the same images featuring information that can be found on Certify Therapy Dog’s homepage.

Characteristics of an ESA letter
What an ESA letter must contain?

Is Certify Therapy Dog Legit?

After everything that has been seen and explained, it should come as no surprise that we do not recommend Certify Therapy Dog for your ESA letter needs. Not only is it too much like every other site of its kind, but the information is inconsistent. From mentioning “registration” to having a different website for its pre-qualification results page, Certify Therapy Dog is just too suspicious to consider genuine.

Why Choose Mango Clinic?

Providing an authentic service for patients, Mango Clinic makes sure each and every patient speaks directly with a licensed physician. After being evaluated and approved, your licensed physician will sign your ESA letter, which is also stamped. You will receive both a PDF and physical copy, which you can use either for housing, travel, or both. Visit our appointment webpage or call us or schedule your appointment today.

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Mango Clinic believes in giving everyone the treatment options they deserve. Many forms of treatment exist, including emotional support animals, which can be highly beneficial to anyone. As an alternative form of treatment, it can also be hard to understand what one should believe online. There are many sites that claim to provide ESA services, but they often cannot be trusted. We want to make sure you know what to look out for when you come across these types of sites, including knowing how to get a legitimate ESA letter.

What Is An Emotional Support Animal?

Those with health disorders are often told to take medication as treatment, and this can often be very helpful. However, some people may not respond as well to medication, along with therapy sessions. Even those that have positive reactions from medication and therapy may still need something more to better ensure their recovery.

Emotional support animals, also commonly referred to as ESAs, are animals that act as emotional support for owners. If it sounds too straightforward, that’s because it is and is supposed to be. An ESA should be nothing more than a comforting presence for their owner; in this respect, an ESA is doing its job, which means they do not have to be specially trained.

There is also no specific animal that must be an ESA, even if it seems only dogs can qualify. Any domesticated animal that can already be your pet can count as your ESA. If you already own a cat and it makes you feel safe and comfortable, then it could qualify to be your ESA. Even if you own a cute rabbit and feel so much better when you are with it, it can qualify. Most domesticated pets can be eligible as your ESA, including birds, pigs, and snakes.


Emotional Support Animal
Mental Health Benefits of an ESA


What Is An Emotional Support Animal Letter?

You have no doubt heard about emotional support animal letters, especially if you are interested in having an emotional support animal. ESA letters go hand-in-hand with ESAs nearly all of the time, but that’s only because of rules and regulations from residential complexes and airlines. A person can freely claim that their pet is an ESA; the letter just makes that more official with regards to housing and travel.

If you live in an apartment complex that would not otherwise allow pets, an ESA housing document will permit you and your animal companion to live in the apartment. This means your landlord will not be allowed to kick you out of the apartment, nor will they be allowed to charge you more per month because of your animal companion.

ESA letters can also work for travel, as airlines can easily make a trip or vacation that much more complicated. If you have a legit ESA letter, you and your animal companion can board an airplane without having to pay an additional fee. Not only that, but an ESA letter can save your pet from being thrown into cargo.


Who Is United Service Dog?

Once you have seen so many fraudulent ESA websites online, they can all start to bleed together. It sometimes can feel as though each one is no different than the other, and in a lot of cases, that’s true.

United Service Dog is yet another site claiming to offer ESA letters. However, they make the classic mistake of including service dogs in their list of services, which are a completely different thing from ESAs. And like so many of these sites, they exclusively feature dogs on their site (and site name), which makes some sense for service dogs, but not for ESAs. Additionally, the site seems to have a greater focus on service dog information and products. That they even have ESA services at all is a little surprising; the site has enough information about service dogs that it could just be that.

When it comes to actually getting for what passes as an ESA letter on this site, United Service Dog does what so many other sites do: make you fill out a form, which they say is looked over by a medical professional. You will get approved and a PDF of your letter, along with other physical goodies if you so, please. It can also depend on the package, since some versions come with additional materials, such as ID cards and vests, none of which are ever necessary or helpful.

If you just wanted to get a letter, you might be a little confused about what to do. United Service Dog appears to provide two types of documents: an “Emotional Support Animal Certificate” and a “Signed Medical Housing And Travel Letter.” This is highly confusing because all anyone ever needs is one document, whether it be a letter for housing, travel, or both.

On some other sites, having two different but similar documents effectively means one is a “registration” while the other is the actual “letter.” Seeing the word “registration” is another easy way to tell if the site can be trusted, as no registration exists for ESAs.


Fake emotional support animal service
Ways to spot a fake ESA service

Is United Service Dog Legit?

We do not recommend United Service Dog for your ESA letter needs. This stems from their website exhibiting the usual patterns associated with fraudulent websites, from their products sold to their careless association of service dogs with emotional support animals. On top of all this, their website does not contain a physical address, phone number, or email. The only way to get in touch is via a fill-out contact form, and no legitimate business for ESAs excludes an address, email, or phone number.


Why Choose Mango Clinic?

Getting an emotional support animal letter should not be so problematic. Mango Clinic makes it easy and official by having you speak directly with a licensed physician who can provide you with a legitimate recommendation. We provide authentic ESA letters that are signed by the doctors you speak with; they are both emailed and presented in person. Whether in person, over the phone, or via video chat, getting in touch with a licensed doctor has never been easier. So call us or visit our appointment page today.


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It can be difficult knowing what to do when you have an emotional support animal. Websites can say things you think are true, but might actually attempt at scamming you. Mango Clinic wants to make sure you know how to spot untrustworthy sites by explaining what an ESA and ESA letter are. We also want to go over an example of these types of sites, so that you do not get stuck with a letter you can’t use.

Apply for your ESA letter today!


What Is An Emotional Support Animal?

Not everyone reacts that well to medication or therapy sessions. Some people do have positive effects from medication and therapy sessions, but there can be something missing. Even if you are finding positive benefits to traditional treatment forms, you might think something else might be more helpful.

Whether you need a whole new form of treatment or something to supplement your preexisting treatment, it’s hard to go wrong with an emotional support animal. Whether you already have a pet or are looking to get one, an ESA is essentially just a regular domesticated animal that provides irreplaceable comfort for their owners. Plenty of people who already have pets may already feel these ways about their pets, but identifying them as ESAs makes them much more important.

This does not mean you can call your pet an ESA and everyone abides by it. If you refer to your pet as an ESA, that means you have a severe health disorder or ailment that is treated by being with your pet. An ESA provides the type of relief and help that medication might for others, and this is why they can qualify as doctor-recommended treatment.

One of the best parts of an ESA is that they are not restricted by a type of animal. On the contrary, all kinds of animals can qualify to be someone’s ESA, as long as they are a domesticated pet. Cats and dogs are the most popular, to the point of eclipsing every other potential animal. However, rabbits, birds, and snakes are among the other options a patient might choose from.


emotional support vs service animals


What Is An Emotional Support Animal Letter?

If you live in your own home with your own rules, this likely means you are not paying rent, which means no landlord. For people in these cases, an ESA housing letter may not be of use to them. A person who lives in an apartment complex, especially ones that may have rules against animals, can be in trouble if their landlord does not take kindly to them having an ESA. This is why an ESA letter is so important, as one for housing offers protection to those who may have problems with their situation.

Regardless of where you live, an ESA travel letter can do anyone some good. If you expect to take your ESA with you on an airplane, you will want to have an ESA travel letter, as airlines are more than happy to prevent you and your animal companion from flying together.


What is an emotional support animal letter
Characteristics of an ESA letter


Who Are Emotional Support Animal Co?

For a site offering emotional support animal letters, Emotional Support Animal Co has a surprisingly barren website. Their homepage contains all the information you need, such as the processes and why you might need an ESA letter. Otherwise, there is not much there to see or click on. Even the “Qualify” button doesn’t do anything but redirects you to the homepage. On the homepage, you will see the “Qualify Now” option that is on the right. Presumably, you can figure out if you qualify by giving them some information.

If you want to see any information regarding prices or packages, you can always click on the green “Already took assessment?” button that is on the top right of the screen. You may not be able to purchase anything, but at least you can see what they offer, such as housing, travel, and combination package.

Emotional Support Animal Co mentions that you can only get an ESA letter if it is from a licensed “therapist.” While it should actually be a licensed physician (not necessarily a therapist), there is uncertainty as to whether you will directly speak with one of these “therapists.” It seems unlikely, as they state that a “therapist” will look over your assessment and from there they will write and sign your letter.

Are Emotional Support Animal Co Legit?

While Emotional Support Animal Co isn’t wrong about making sure a licensed doctor signs your letter, they make the classic mistake of stating that someone will look over an assessment you filled out. The problem here is that, in order to make the letter official, you have to directly speak with a licensed doctor. If you just fill out a form and wait for someone to “approve” it, then it isn’t genuine. No matter what else they say, you can know for sure to stay away if they do not have you speaking with a licensed doctor.

One other thing to mention is that they state an ESA letter can be used in restaurants and grocery stores. This is absolutely not true, and the reason why ESA letters exist for either housing, travel or both. An ESA letter can only be used for housing or travel situations; saying they can be used in grocery stores or restaurants is a lie.

Apply for your ESA letter today!


Why Choose Mango Clinic?

Unlike so many sites online, Mango Clinic provides a genuine service for those looking to get an ESA letter online. We have every patient speak directly with one of our licensed doctors, who can evaluate you over the phone, in person, or via video chat. We make it easy for you while also keeping it completely legitimate and official. If you are interested, visit our appointment webpage or give us a call today.


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For some people, regular forms of medication do not fully help them with their health disorders. These drugs can have harmful side-effects and can make the patient in question not feel any better, or feel nothing at all. Other alternatives do exist, but some of the most helpful and unique forms do not ever appear to them. Sometimes these alternatives are not as obvious as other forms of medicine and therapy, but they do exist and are significantly helpful for recovery.

Apply for your ESA letter today!

Significance of an Emotional Support Animal

One of the alternatives is having an emotional support animal (ESA). Many people all around the world have unrestrained love for animals, and many of them keep pets for this reason among others. From providing love and affection to just being kind and enjoyable company, a pet can do wonders for many people and their families. ESAs exist because pets have this sort of power and have proven to be a reliable form of therapy for people suffering from certain disorders. With an ESA, a person can feel more comfortable and safe anywhere, including on an airplane. With the right documentation, you can even take your companion with you on a flight.

The reason ESA letters are important is because they allow you a level of freedom you and your pet would not have otherwise. We at Mango Clinic understand how important it is for those with ESAs to have this freedom from worry and concern when looking for a new apartment or making plans for a trip. We provide valid letters that will let you bypass any fees an airline or landlord will try to put on you. No matter where in the country you live, our licensed doctors can help you get the right documentation with no problems.


Emotional Support Animal Benefits Review

In the journey of getting your emotional support animal letter, it’s essential that you know about scam sites. It’s very easy to search online on how to get an ESA letter and come across several websites that claim to offer it, usually with the promise of the process being fast and easy. Sites like want nothing more than to take your money and provide you with invalid documentation. For these reasons and more, you will want to know what to look out for when coming across these illegitimate businesses.

Is Legit? is an interesting case since their primary form of business is related to medical marijuana. However, if you ignore pretty much everything else on their homepage, you will notice at the top right corner a small link with a paw that says “ESA.” This will send you out externally to another page that has the same URL as, but adds “/ESA” to it. Just from that page’s home, you can tell it’s fake because it mentions getting an “ESA prescription” for 12 months. Not you or your dog get prescribed with an ESA letter, so this alone should convince you to stay away.

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There are other red flags across the site that are also common on other scam sites, so what you see here can often be applied elsewhere. A major one is the lack of a physical address; any clinic that provides genuine ESA letters must have a physical address. If the business can do telehealth communication for giving out legit letters, they must have a physical address where their physicians and staff work. As expected, does not feature a verifiable address. They also do not have a verifiable phone number; when the number is dialed, it goes straight to voicemail. There also appears to be no other way of contacting them aside from this phone number; any real business will have functioning numbers to dial and multiple ways to get in touch.

Another big issue is when the business provides very little info about itself. has plenty of info to let you understand what it means to get an emotional support animal and get an ESA letter. However, there is virtually nothing written about MMJDoctorOnline or its ESA division on the site. This becomes problematic when you realize no doctors are listed, something which can compromise the legitimacy of a site that claims it can provide legitimate certificates from certified doctors. Remember: To get a valid ESA letter, you must speak with a licensed doctor who can officially and legally approve you for one. Merely filling out a questionnaire and waiting for a doctor to approve it does not count.


ESA Letter
Characteristics of real ESA letter


How Does Compare to Mango Clinic?

Qualifying Patients

In order to be a qualified patient for, you need only fill out an online exam, which is then reviewed by a “licensed doctor.” Afterward, you will receive the letter both in the mail and as a PDF file. This all sounds great, but there is no mention of speaking with a licensed doctor, which is what is required for a real ESA letter.

Mango Clinic has you speak with a licensed physician who will ask you specific questions to determine whether you qualify for an ESA letter. The addition of telehealth via video chat and the ability to get a real letter wherever you are is easier and more secure than ever before.

Cost for an ESA Letter charges $99 for either housing or travel letters while charging $149 for a letter that covers both. One thing included in the combo pack is an “ESA ID card,” which is not included with the separate housing or travel options. It should be said that, if you are getting a real ESA letter, all you need is the letter. An ID card or anything similar is wholly unnecessary and a waste of space; it will not help you if you need to prove your pet is an ESA, as it is nothing more than an accessory.

Mango Clinic makes it easy with one $199 letter that covers both housing and travel, while also providing a $99 yearly renewal. You get customer support and do not get charged for any extra pets you want to cover. You can get a physical copy of your letter mailed to you and also get a version via email.

Getting an ESA Letter says it can get you a letter in almost no time. Simply fill out that questionnaire and let someone approve it, and you have yourself a letter. If the business in question does not have you directly interacting with a licensed physician, it can not provide you with a genuine ESA letter.

Mango Clinic does things much more carefully because that is how it should be done. It may take longer, but this way you get a genuine letter that will actually give you legal leverage to take your ESA on flights or stay with you at certain residential complexes. Unlike, Mango Clinic will let you speak with a licensed doctor either in person or via telehealth, both of which can get you a valid letter.

Apply for your ESA letter today!


What are the Guarantees? does not appear to offer any refunds or guarantees if an airline or landlord rejects your letter. The only sort of refund offered is if you are not approved by one of their “doctors” after having your questionnaire looked over.

Mango clinic provides a 100% money-back guarantee if you are not completely satisfied. Not only that, but we offer support no matter where you are. This means we can be reached in case you need us to speak with anyone who is disputing your ESA letter.

If you are looking to get an ESA letter, do not go to This site and so many others like it do not do things properly, all so that they can get a quick buck from unsuspecting internet browsers.

You should always get your official documentation from clinics like Mango clinic that have you speak with licensed doctors and feature a money-back guarantee, along with support in case of anything. You can call us or visit our webpage and start your application today.

Get your ESA Letters Today!


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Physical and mental health disorders are a serious problem that affects millions around the world. Those who seek treatment are not always content with the common forms of recovery, such as prescription pills. These can be harmful or extremely ineffective for some, which can often do more harm for the patient. Therapy sessions with therapists, whether alone or in groups, are also not always so effective. While a combination of pills with therapy is common, it does not work for everyone. This can result in some people seeking an alternative that would better suit them. This is why some people choose to have an emotional support animal or ESA for short.

Apply for your ESA letter today!

What Is An Emotional Support Animal?

On the surface, an ESA may appear to be no different than any other domesticated pet, and that’s because they usually are not. What makes an ESA so unique and important has less to do with the animal itself but its relationship with the owner. The person who has an ESA is comforted and calmed by their presence, and their presence alone is usually all that is needed. This is an important attribute about ESAs, as they differ from a service animal, which is trained, registered, and usually has some outerwear identifying them as such. ESAs do not need any type of special training or clothing, they only need to be who they already are in order to be effective for their owners. What’s more, an ESA is not limited to being a cat or a dog; rabbits, pigs, snakes, and more are able to qualify as ESAs.


What is an ESA?
Emotional Support Animal


Why it’s important for you to have an emotional support animal letter?

Mango Clinic understands how important the relationship between owner and ESA is, which is why it’s important for you to have an emotional support animal letter. ESA letters allow you the freedom to board an airplane with your animal companion and not be hassled by the airline. This same document also allows you to room with your ESA in an apartment complex they may otherwise not allow animals. Since your ESA is so vital, these sorts of restrictions can be harmful to owners, which is why ESA letters exist. This document lets airlines and landlords know that your animal companion is important to your well-being and that they are a helpful treatment method on your road to recovery. This is also why it is important to make sure that, if you do get an ESA letter, it’s written and signed by a licensed doctor who spoke with you directly.


Is A Scam?

The reason why making sure your ESA letter is as legitimate as possible is that there are many scam sites online that will gladly take your money. Even though there are many out there that all follow similar patterns, it can be easy for those who don’t know better to fall for the scam. is a classic example of a scam site that tries to sell you false letters and unnecessary products. Like so many other sites out there, FreeMyPaws states that, in order to get your ESA letter, all you have to do is fill out a questionnaire that is then looked over by one of their therapists. Afterward, the therapist is supposed to talk to you on the phone, which will then follow the approval of the letter. Many sites offer this exact type of service, though very few of them claim that you will speak with someone directly.

The bigger issue with FreeMyPaws is that it melds together service animals, ESAs, and therapy pets under one banner (service animals). Never mind that it also seems geared towards dogs (from the website name to the pictures and titles of pages), FreeMyPaws seems more focused on providing service animal help, making it unsuitable for those looking for an ESA. This leads to people thinking that a service animal and an ESA are not so different, when they are actually quite different, including the process of getting documents and the like. Review
Is a scam?


Much of the problems with FreeMyPaws can be found when looking over their products. They seem to sell the usual products that many of these scam sites thrive on, such as vests and ID cards, none of which are at all necessary for an ESA. The products being sold for ESAs are almost no different than what you would find for a service animal, up to and including the vests and ID cards. They sell a kit that includes those two things, along with a certificate and tag. What’s very strange about this is that the kit includes a certificate, which you would think is basically the ESA letter in question. But it’s not; there is actually a “Therapist Reference Letter for Emotional Support Animals ” that you can purchase. You get this in the same way as was described earlier, so it’s very strange and suspicious that the site would sell a kit and this letter separately in the way that they do. This letter alone more or less invalidates the need for anything provided in the kit, including the “certificate.”

There are two other things about that let you know you should stay away. The first and easiest to spot is that there is no provided physical address. While they do have a phone number and email, they do not have a physical address, and this is one of the biggest red flags many scam sites share. No legitimate business should need to hide their address in this way.

The other thing that will most definitely tell you how fraudulent FreeMyPaws come in the form of how they go about addressing their ESA letter service. They say you can register your ESA (the same way you would a service animal), except that you don’t. ESAs are never registered, and all anyone ever needs is the signed letter. This makes the selling of the letter and kit (which includes ID cards that state “LICENSED EMOTIONAL SUPPORT ANIMAL”) all the more suspect.


How Does Compare To

Without a doubt, Mango Clinic can provide a genuine ESA letter in ways cannot. While FreeMyPaws just has you fill out a form, Mango Clinic will have you speak with a licensed doctor who will be able to evaluate you properly and accurately. Not only that, but we can provide you with the only ESA letter you need; no unneeded ID tags, cards, or additional documents. With us, you get the one ESA letter you need, signed by the doctor who spoke with you directly.

Apply for your ESA letter today!

FreeMyPaws sells useless kits from $49 to $139, while their “Reference Letter” goes for $125. The cost of Mango Clinic’s letters ranges from $129 for housing, $149 for travel, and $189 for both. These are higher costs than FreeMyPaws, but that’s because we do things the right way and with validation, along with including full customer support, renewal discounts, and additional paperwork and revisions.

Don’t let scammers get the better you by making sure you have a 100% authentic ESA letter from Mango Clinic. Call us to set up your appointment or visit our appointments webpage today.


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