This article originally appeared in the Fall 2025 issue of EquiManagement. Sign up here for a FREE subscription to EquiManagement’s quarterly digital or print magazine and any special issues.
Anxiety is a state of apprehension, tension, or uneasiness, often stemming from the anticipation of danger—be it real or perceived. This common human experience can range from mild feelings of nervousness to intense panic attacks. According to the American Psychological Association, “Anxiety is not the same as fear, but they are often used interchangeably. Anxiety is considered a future-oriented, long-acting response broadly focused on a diffuse threat, whereas fear is an appropriate, present-oriented, and short-lived response to a clearly identifiable and specific threat.”
Prevalence of Anxiety Disorders
Anxiety disorders are the most common mental illness in the United States, affecting almost one in five adults. In the U.S., the lifetime prevalence of anxiety disorders in adults is 26.4% for men and 40.4% for women. Younger generations are most likely to experience some form of anxiety, with prevalence decreasing steadily through older age groups. The 2024 results of the American Psychiatric Association’s annual mental health poll show that U.S. adults are feeling increasingly anxious. In 2024, 43% of adults said they feel more anxious than they did the previous year, up from 37% in 2023 and 32% in 2022. Adults are particularly anxious about current events (70%) and the economy (77%). Anxiety disorders develop from a complex set of risk factors, including genetics, brain chemistry, personality, and life events. Although anxiety disorders are highly treatable, only 37% of those afflicted seek treatment.
Strategies for Managing Anxiety
Strategies for managing anxiety without medication include simple activities and lifestyle changes. Practicing relaxation techniques like deep breathing, progressive muscle relaxation, and mindfulness can help calm the nervous system and reduce anxiety. Deep breathing through the nose in a five-three-eight pattern will cause the parasympathetic nervous system to activate a calming reflex.
“That’s the simplest intervention possible, which is essentially our own personal chill pill,” said psychiatrist Sandra Swantek, MD. The pattern calls for taking a deep breath in for five counts, holding it for three counts, and exhaling for at least eight counts. She recommends people with anxiety do this at least three times daily—more often during an episode or if they’re having trouble sleeping.
Exercise is another very effective way to calm anxiety, and it does not have to be intense. Walking off your anxiety is an excellent strategy. If you are feeling anxious, get up and move your body. Any rhythmic, regular physical activity of moderate to low intensity at least three times weekly is associated with reduced anxiety. The daily practice of yoga, meditation, or prayer can also have a notable effect.
Eating a healthy diet that stabilizes your blood sugar can help keep your mood level and anxiety at bay. In addition, reducing stimulants such as caffeine and alcohol can help minimize anxiousness. Prioritizing sleep, maintaining a consistent sleep schedule, and having a bedtime routine that minimizes screen time is crucial for managing anxiety.
Journaling, joining a support group, or engaging with a therapist can be very beneficial. Staying in touch with trusted friends and family and spending time doing activities that bring you joy can help your emotional health as well.
If you find yourself teetering on the edge of a panic attack, breathe deeply through your nose, and engage all your senses, naming three things you see, three things you can feel (e.g., your dog’s fur), and three things you can hear, taste, or smell. Immediately go for a brisk walk or put on lively music and dance.
Final Thoughts
Managing to do all these things can be very difficult for busy equine practitioners, especially with emergency duties added on. It’s no wonder so many practitioners struggle with anxiety and depression. Implementing these strategies can help you feel more in control. If your anxiety builds despite them, it might be necessary to make lifestyle changes by working fewer hours, creating more control over your work life, and making your well-being a priority.
Related Reading
- Veterinary Wellness Briefs: Understanding Compassion Satisfaction
- Veterinary Wellness Briefs: The Stress of Achievement
- Veterinary Wellness Briefs: Practicing Radical Acceptance
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