Managing Anxiety – Not Anxiety Managing You

Understanding and Managing Anxiety

By Brian H Allison

The experience of anxiety is common and universal. It is not an emotion restricted to the economically deprived nor to the politically oppressed. Successfully managing anxiety is an inescapable part of the human condition, for life on all its levels, from the international and governmental to the domestic and personal, is marked with uncertainty, perplexity, and stress. Many may deny their personal anxiety, or at least the intensity of it (even to themselves) for a variety of reasons, such as, the desire to avoid embarrassment, the sense of pride, the fear of rejection, the threat and unease of vulnerability, etc; notwithstanding, nearly everyone experiences anxiety to some degree. Its occurrence is disturbing and debilitating. Its persistence is crippling. As long as daily living is characterized by struggle, strife, and suffering, the anxiety-experience is an inevitability.

The Nature of Anxiety

Anxiety is a mental tension which expresses itself in worry, irritability, apprehension, or uneasiness. The mental tension results either from a sense of uncertainty about future or impending events, or from a sense of inability to control one’s environment or state of affairs. Anxiety is a natural emotional response of human beings endeavoring to survive and live comfortably. Anxiety is a constant reminder of humankind’s appalling frailty and its utter impotence to master its own destiny.

Anxiety and fear, though closely interrelated, are not synonymous concepts. Fear, sharply defined, is both the psychological and emotional response to a sense of being in danger. Fear is basically a survival mechanism in that it promotes self-preservation. Anxiety, however, is the warning signal of one’s increasing impotence to survive. It has been said that anxiety is “fear spread out thin.”

Not all anxiety is pernicious, but rather only certain forms of it. Psychologists, both secular and spiritual, generally believe that periodic mild anxiety assists in productivity and performance. Alertness is enhanced, motivation is stimulated, and concentration is heightened. One’s potential and ability are thus more efficiently harnessed. In fact, serious educational and socializing repercussions may result when anxiety is absent (such as typifies hardened criminal behaviour); or when anxiety is excessive (such as typifies sensitive children in a disruptive home).

The relationship between amiable and pernicious anxiety is similar to that of stress and distress. A moderate amount of stress is indispensable to peak performance and success. This fact is particularly evident with the athlete prepared to run a race or compete in a field event. However, the threat to health occurs when the increase of stress is transmuted into distress. This situation may arise with the business executive who has demanding daily quotas to fill and unrelenting deadlines to meet. Inefficiency and atrophy are the natural by-products. The outcome is the onset of serious emotional disturbances. Pernicious anxiety is particular focus of this article.

A further classification of anxiety may be helpful. Debilitating anxiety is basically of two types, namely, simple and neurotic. Simple anxiety is the temporary emotional tension which most people experience towards life’s pressures and struggles. Neurotic anxiety is emotional tension which has become an ingrained behavioural trait of one’s personality. A neurosis is a fixed emotional disturbance pervading the whole personality. Some neuroses, for instance, are obsessive-compulsive reaction, hysteria, phobia, hostility, neurasthenia, chronic depression, etc. An untreated neurosis may possibly develop into a psychosis, though this development is usually dependent upon hereditary and predispositional factors. Simple anxiety is primarily discussed in this article, though much of what is considered has equal relevance to neurotic anxiety. The intrinsic nature of anxiety remains constant, only its degree and intensity differ. Managing anxiety entails a specialized approach because the anxiety has become behaviorally entrenched. Personality maladjustment may also have to be addressed. The causative factors and the psycho-dynamics underlying the anxiety need to be discovered and investigated, which may require detailed discussion and analysis of childhood experiences and domestic training. People who suffer from neurotic anxiety typically need professional counseling.

The Effects of Anxiety

The costs of anxiety are exceedingly high. The effects are profound and far-reaching. These effects fall into three basic categories: the physical, the psycho-emotional, and the social. Let us first consider the physical effects of anxiety. Anxiety results in a whole array of physiological discomforts. One particular manifestation of anxiety can be labeled under psychosomatic symptoms, such as, the common upset stomach, heart palpitations, headaches, muscle cramps, and various bodily aches and pains. Sustained or chronic anxiety results in deteriorating physical health. Organic and functional illnesses, ranging from dyspepsia to heart disease, are the long term effects.

Anxiety may also occasion serious psycho-emotional disorders. Initially, failure in successfully managing anxiety decreases performance by curtailing reasoning abilities, dulling imaginative thinking, and causing general discouragement. Feelings of disorientation and depression may then ensue. Personality maladjustments are the eventuality.

Anxiety may also result in strained social relationships and retarded interpersonal development. Extremely anxious people may tend to avoid social contact, even with familiar friends, in order to reduce the anxiety level. Social contact tends to generate feelings of uncertainty, suspicion, and uneasiness, with the natural reaction being social withdrawal and alienation. Security and peace are construed as the fruit of separation and solitude. Accordingly, the development of communicative skills and social etiquette may be hampered. Extremely anxious people learn to live by themselves.

The Causes of Anxiety

The psycho-dynamics underlying anxiety are complex. Some psychologists generally describe anxiety as a vague and indirect feeling, having no particular source or fundamental cause. This claim can certainly be challenged. With anxiety there is typically a cause-effect relationship, though the cause may be hidden or misunderstood.

I suggest that the actual causes of anxiety are usually associated with specific tenuous mental states. There are basically three major tenuous mental states from which derive emotional disturbances. The first of these is guilt. Guilt by its very nature creates psychic tension. Guilt is the sense of personal wrongdoing and being liable for punishment. The guilt may be false or true (imaginary or real, psychological or moral). In either case, the psychic experience and tension are similar. True or real guilt results from the transgression or rejection either of some authoritative or socially-established law. When a person steals another’s possession, he or she may sense guilt. False or imaginary guilt, on the other hand, results from the failure to conform to the expectations or judgements of others. For instance, a child’s peers may ridicule him because he has played poorly on the sport’s team, though he has performed to his full potential. He may then feel that he has failed his friends. Consequently, he feels guilty. This guilt is ‘unjustified’, for the supposed offense does not involve moral culpability. Some of the secondary mental states attributable to guilt are depression, discouragement, loneliness, insecurity, despair, etc.

Many neuroses have guilt as their central component. Usually the impetus underlying false guilt is the need to please, to win the approval of, or to be accepted by, others. The person who feels guilty should thus ask himself or herself a series of questions: What kind of guilt am I experiencing? Is it a justified guilt? What is the cause or reason for the guilt? What is the proper way to view the situation? If the guilt is morally justified, then moral action should be pursued in order to address and resolve it. If the guilt is (morally) unjustified, then it should be acknowledged as such, assessed as harmful, and even wrong, and disowned.

The second major tenuous mental state which may generate anxiety is egoism. The individual suffering from egoism has a preoccupation with himself and with his personal needs. It should be noted that a common trait of the egoistic state of mind is anger. Egoism has two fundamental dimensions, namely, superiority (arrogance) and inferiority (inadequacy). A superior disposition compels a person to obsessively strive for personal attention and to secure the applause and praise of others. His conceit, exaggerated self-love, and his need for recognition often foster an insensitive, judgmental, and even merciless attitude. His behavior is also potentially volatile. Various examples from the worlds of show biz and professional sports could easily be cited by way of illustration. Some secondary mental states of a superior disposition are hostility, jealousy, hatred, bitterness, resentment, and envy.

An inferior disposition appears to be the more prevalent of the two dimensions in those who suffer from anxiety. An inferior disposition compels a person to socially withdraw and to feel intimidated around people. This person feels unworthy of personal recognition, and even love. He or she even lacks in self-respect. This person feels that anything he or she does is either not right or not good enough. This person views himself or herself as a failure. The child who is continually criticized by his authoritarian mother (for instance, because of an inability to intellectually grasp certain concepts in a particular discipline) may tend to view himself as stupid. Consequently, he may lose interest in academics altogether. He eventually may lose all confidence even in his ability to think.

The person with an inferior disposition learns to dislike himself, and consequently believes that others do not like him either. He or she often becomes a perfectionist, which is the path to a very unsatisfying, frustrating, and unhappy life. The person predictably never quite makes the grade, regardless of how hard he or she may try. The secondary mental states of an inferior disposition are depression, discouragement, emptiness, loneliness, insecurity, jealousy, hatred, envy, etc.

The third major tenuous mental state is fear. Not all fear is malignant. Instinctive fear is required for physical survival. Morbid fear is pernicious and is characterized by a slavish preoccupation with personal safety and well-being. An immoderate concern over securing (or maintaining) an admirable public image, a respected reputation, a high social status, good health, family welfare, material possessions, etc., may effectuate morbid fear. Morbid fear often arises when an exaggerated value or importance is assigned to these particular objects. The motivational belief is that the procurement of these objects will provide security. The person’s perception, however, has become distorted. Consequently, the threat of loss or damage of these objects may be paralyzing, and even incapacitating. The secondary mental states of fear are depression, insecurity, suspicion, panic, etc. Fear is also the essential component of various neuroses, such as, hysteria, phobia, and paranoia.

These three major tenuous mental states–guilt, egoism, fear–may may be situational or chronic. If they are situational, then their duration is temporary, if handled appropriately. If they are chronic, then professional counseling may be required in order to discover and examine the causative factors. In managing anxiety (we shall say more about this shortly), the existing mental state should be confronted and fully explored. The psychic tension is mitigated through the exposure of its underlying cause(s). In exploring the underlying cause(s) of anxiety, the antecedent perception(s) of any given mental state should be examined. One’s mental perception determines the particular mental state which is responsible for ensuing anxiety. The personal interpretation of a situation/set of circumstances effects a corresponding mental state. For instance, a person may notice after a business meeting that a colleague is looking askance at him. The colleague’s facial expression may be totally innocent and unself-conscious. However, this person, especially if he is generally suspicious and naturally sensitive, may interpret this facial expression as antagonistic. As a result of that faulty mental perception, the person may then feel guilty and rejected. He may then begin to scrutinize himself minutely, reflecting upon his present relationships and questioning his past deeds and actions. If this fallacious thinking persists, this person may eventually become depressed and anxious.

Hence, generally speaking, managing anxiety must be accomplished indirectly. For example, a person may suffer from a rejection syndrome. As a result of the psychic conflict, he may find himself continuously anxious, completely unaware that the anxiety is the result of this particular psychic conflict. The sufferer must come to realize the relationship between the psychic conflict and the anxiety. Further, an adjustment of perception or a reframing of interpretation is also critical in correcting emotional disturbances. Adjusting personal perceptions, or reframing personal interpretations, does not result in a masking or denial of the truth of the given situation, nor does it result in a subtle form of self-delusion. Mental adjustment or psychic reframing simply allows for the achievement of a right perspective in order that there may be proper understanding. The ultimate goal is to learn to think clearly and correctly.

Managing Anxiety

Successfully managing anxiety, as with other emotional disturbances, there are different schools of thought. Various therapists advocate some form of behaviour modification, such as, relaxation training, thought-stopping, modeling, and behaviour rehearsal. These techniques may prove partially helpful, but an obvious deficiency with behaviour modification is that the perception(s) and mental state that engender the anxiety may not comprise the fundamental focus or consideration in the treatment. Treatment must be primarily cognitive, not behavioural. The behavioural is usually secondary and concomitant.

Some direction managing anxiety has already been furnished above. Further elaboration and suggestions are now offered. As already argued, anxiety is dependent upon one’s mental state. Therefore, managing anxiety must begin with a confrontation and analysis of the mental state responsible for the anxiety. This approach, of course, will include a consideration of one’s perception and interpretation of the situation(s) occasioning the mental state.

First, confrontation involves self-consciously addressing one’s thinking. It consists of self-consciously turning inward on one’s thoughts and observing them in as objective a manner as possible. It is seeking to identify the commensurate thoughts of the experienced anxiety. For example, an aspiring young minister may become extremely anxious days before he is to preach. This anxiety may be more than simple “stage fright”. His mental state, though unconsciously recognized (which is often the case), may be one of fear. He may be fearful of not being impressive; fearful of rejection; fearful of appearing inadequate. Confrontation is the mental act of being honest and courageous with oneself.

Analysis is a more complex process than confrontation. It involves the critical examination of one’s mental state with a view to the understanding of its origin, justification, and validity. For example, in feeling anxiety, one may recognize that he is harboring guilt. He should ask himself why he is experiencing guilt or what has occasioned this guilt. It may be that he didn’t shake a fellow church member’s hand on Sunday or that he asked a rather simple question in the economic’s class. He then should ask himself whether it is right to feel this guilt, whether he really committed a wrong. In the first case, he may not have had a real opportunity to shake the member’s hand and thus should not feel guilty. In any event, he is not obligated to shake the person’s hand every Sunday.

Hand-shaking is an expression of spiritual fellowship and not one of mere religious duty. In the second case above, he may have asked a question to which he didn’t know the answer in order to clarify a point or enhance comprehension, and thus he should not be concerned about other peoples’ personal evaluations. He apparently is seeking to learn and grow. In the two cases cited, the person probably shouldn’t feel guilty. Next, he should ask himself what would have been the proper way to perceive and interpret the situation (i.e., the reasonable, objective way). In these two cases, the guilt is false and thus should be rejected. His thinking is faulty. His mental state is morally unjustified. So, analysis involves a close and intense investigation of the dynamics underlying and shaping one’s mental state in order to evaluate the propriety of such a state. The origin of such a state may find its roots in some childhood experience, rendering analysis complicated, and professional help may be needed at this point.

Analysis allows one to assume a particular mental position (an objective one) in order to correct a tenuous mental state which has arisen. Often when one confronts his or her thoughts and recognizes the commensurate thoughts of the experienced anxiety, he or she simultaneously recognizes the origin of the mental state (if the anxiety is situational). Hence, in this two-fold process of confrontation and analysis, it would be beneficial for the sufferer to discuss his or her anxieties with a close friend or with a competent associate. Honest, transparent communication is very therapeutic.

This exercise of ‘confrontation and analysis’ should be viewed as a special kind of cognitive procedure, namely, self-examination. This procedure allows for an object-subject relationship to be established between the sufferer and the anxiety (with its causative factors). The sufferer, rather than remaining indistinguishably one with the anxiety, being “caught up” by it as it were, is able to stand over and against it. This psycho-positioning in itself diffuses some of the force of the anxiety, but more importantly, it initiates a dissipating mechanism. The sufferer should become ‘the watcher’ or ‘the observer’. The sufferer is now able to become somewhat emotionally removed from the experience itself, establishing a quasi-objective situation in order to evaluate the validity and origin of the anxiety itself, as well as the justification for the occasioning situation giving rise to such anxiety.

This “objectivizing”–moving from a subjective relationship with respect to the anxiety (and its occasioning situation) to a quasi-objective relationship–is critical for effectively managing anxiety. Ignorance simply perpetuates the condition, and may even intensify it. Self-understanding is at the core of mental health. Only on the basis of self-understanding can the edifice of self-adjustment solidly stand. The emotive is secondary; the cognitive is primary. The emotions merely reflect or express thoughts and perceptions. Emotions are not isolated and independent entities. They are necessarily dependent upon how and what one thinks. Treatment, therefore, must be primarily cognitive. Emotional disturbances must be treated indirectly, by directly treating one’s cognitive state.

Accordingly, with the stages of ‘confrontation’ and ‘analysis’ achieved, the stage for ‘transformation’ is set. In order to overcome anxiety, one needs a change in his or her thinking patterns and attitudes. The ancient New Testament counsel of St. Paul underscores the validity and benefit of this point. He writes, “Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things. The things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you” (Phil 4:8,9).

This mind transformation, particularly in reference to anxiety, also entails cultivating a proper mind-set. This mind-set is characterized by two perspectives. First, there must be a present perspective on issues. Many anxieties stem from the assumption of a future perspective which is conducive to uncertainty and doubt. One should focus on the issues and challenges of any current day, and try not to overly focus on, and worry about, future days (which does not discount the need for proper planning). One must discipline himself to train his mind to be currently-focused, though future-aware.

Second, one should try to cultivate a more universal perspective. One should examine, analyze, and assess matters and events within the larger scope of the ‘global village’ and the ‘collective consciousness’. Narrow-mindedness and an unreasonable preoccupation with personal details typically provoke anxiety. Excessive attention given to life’s details, failing to evaluate them within the larger setting, results in a misconception of what constitutes real value and true significance.

In addition to the preceding remarks for managing anxiety, there are some practical steps which may be adopted in order to maintain control over anxiety. First, changes should be made concerning the anxiety-provoking situation(s). For instance, if one is anxious about arriving at work on time, then the clock should be possibly set 30 minutes earlier. Second, a list of daily duties and responsibilities should be made, preferably with the more exacting and demanding duties listed first. One should list only what he or she believes may be accomplished that day. Third, there should be a schedule of periodic breaks and recreation times for each day. Even walking briefly outdoors can be invigorating. Fourth, sufficient sleep each night is required. A healthy body contributes to a healthy mind. Fifth, a program of regular exercise should be adopted. Physical exercise is paramount. Exercise advances stamina and stability. Sixth, one should learn to “talk through” his or her frustrations and problems with a close friend. Again, honest, transparent communication can be quite therapeutic. Seventh, vacations should be taken regularly, and they should be a complete change from daily routine. Eighth, regular medical check-ups should be scheduled. Anxiety can have a biological or chemical basis. Ninth, one should adopt the practice of listening to melodious music. The right kind of music has a soothing and beneficial effect. Tenth, one should develop a good circle of friends. Learning to socialize has psychological benefits and rewards. One acquires a sense of belonging. Also, a good support system is indispensable for emotional well-being. Eleventh, a hobby should be undertaken. Interest and enthusiasm release positive and well-directed energy. Twelfth, eating nutritiously and healthily may help mitigate anxiety. Along with organic foods, one should consider such supplements as vitamins B and D, omega 3 fatty acids, and such minerals as calcium and magnesium. Herb teas, like chamomile, may also prove supportive.

For other resources and aids for self-improvement and personal growth, check out the author’s website Maranatha-Counseling.com

Anxiety Help: Treating Anxiety Successfully

Anxiety Help:Treating Anxiety Successfully

Anxiety does not discriminate and can hit anyone hard. It is a real condition that can destroy your life when you allow it. The following tips and advice can help you get over your anxiety and live your life the way you want to again.

Reduce your anxiety levels by keeping stress to a minimum. When you are experiencing high levels of stress, your anxiety increases as well. Learn ways to delegate tasks to relive some pressures related to the responsibilities that you have at home or at work. Be sure that you also take the time to relax after doing things.

TIP! You must go to the doctor if you suffer from anxiety. Each day there are new breakthroughs in treatment and medication, giving you lots of available options to treat the symptoms of anxiety.

Music can ease your anxiety. Try putting on some music you enjoy the next time you find yourself in the throes of an anxiety attack. Try to follow along with every note. Quite soon, your anxiety will be long forgotten. Occupying your mind can help you cope with your anxiety.

Physical Activity

Tell someone that you trust your biggest fear and make sure that you exaggerate it when you tell it to them. After telling them the story more and more and hearing how silly you sound when you say it, you can sometimes look at your real fear from another perspective.

TIP! Establish rapport with a trustworthy person. This person can act as a confidant with anything you are feeling.

Exercising on a daily basis can help to keep your anxiety at bay. Physical activity promotes endorphins, which can make you feel happy and relieve stress. In addition, physical activity is recommended for your general well being.

Your breathing can be disrupted by an anxiety attack, so by trying to control your breathing, you may be able to relax. Count in your head while breathing and allow relaxing feelings to come. Practice your breathing in a calm and quiet area.

Control your emotions more with self discipline. You’ll have far more control over all anxiety attacks once you have garnered some control and influence over your emotions. Letting your negative emotions control you just feeds your anxiety and increases the frequency and severity of your attacks. Detach from your emotions periodically to reduce anxiety.

TIP! Talk to someone about your feelings, whether it be a doctor, friend or relative. Just bottling your feelings up inside will worsen your anxiety.

If external things are triggering you, then you shouldn’t watch TV or read the paper as much. Let yourself get caught up on major current events each day, but don’t saturate yourself in negative news that will create bad feelings.

Talk positive to yourself when you awaken each day. Tell yourself you’re going to have a good day and remind yourself that everything is going to be alright. Then, do your best to ensure your day goes the way you want it to.

Make sure there is someone in your life that you can have conversations with about your anxieties. Talk therapy can be an effective way to reduce anxious feelings and deal with them in a rational and calm manner. What is even better is if you can find someone trustworthy who has also been through what you are going through because he or she can give you advice on how to deal with anxiety.

TIP! Viewing a funny show that you like can help reduce anxious feelings. Viewing this type of movie will not only help you to laugh and put things in perspective, but it also allows you to forget what was making you feel anxious in the first place.

When dealing with increased anxiety, you will probably have an increased desire for salt. You body is giving you a signal that it requires more salt. Do not add sodium, which is often responsible for hypertension, to your diet without the advice of a qualified physician.

If you are experiencing problems shutting down those negative thoughts during bedtime, write down your feelings in a journal. Spending some time putting your worries down on paper will assist you in feeling like you have released your troubles; you’ll be able to sleep without being obsessive about them. Try to write each night, or use it when you feel the need to get your feelings out.

Lower your consumption of nicotine and alcohol. Although other people might believe that alcohol and nicotine could act as relaxers, they will not. In fact, they could lead to you experiencing more anxiety. Turn to healthier alternatives like partaking in healthy social activities, using relaxation techniques or even by eating a healthy diet.

TIP! When there is too much anxiety in your life, keep yourself distracted. Spend time with loved ones and participate in fun activities.

A lot of people that have stress and anxiety don’t relax enough. Relax daily with a soothing activity like reading or listening to music. A mere 20 minutes of calming activities daily can help lessen anxiety.

When you feel anxious, try watching a comedy you like. Films like this help you put your life back into perspective.

Learn about the different beverages that can help you calm your anxiety. A cup of chamomile tea has been shown to lower stress levels and promote relaxation. Try boiling a pot and see if helps to calm your nervous symptoms.

Panic Attack

This may sound a little silly, but try doing funny things when you’re having a panic attack like dancing around. This is a great way to distract yourself from your thoughts. When you have a panic attack, distract your mind. Give yourself what you need to the best of your ability, wherever you are when you have a panic attack.

Although the majority of anxiety is caused by external stimuli, some people are genetically predisposed to it. If you think that this is your situation, you might want to consult a professional in order to know if there are any medications that you can take.

TIP! Consider joining a support group. It’s common for people who suffer from anxiety to be misunderstood.

When your anxiety tries to take over, try distracting yourself. Stay near fun, upbeat people whenever possible. This makes it so you do not think about something that makes anxiety worse; it lets you relax more.

If your sleep gets interrupted by a serious anxiety attack, take action against it immediately. Doing various activities around the house that keep you moving can help quell the anxiety attack. Keep yourself in motion though, as this will get rid of the anxiety attack faster, allowing you to return to your rest.

Always get a good night’s sleep when dealing with anxiety. Getting less sleep than you need can worsen your anxiety and make it harder to control your negative thoughts. Your anxiety can also cause other health problems that will be worsened by insufficient sleep. You should aim for at least 7 hours of sleep every night.

TIP! Consider approaching your anxiety from both a natural and medical point of view. Your doctor should be able to help you find both medication and natural ways to alleviate your anxiety.

After reading the advice in this article, you are hopefully feeling motivated and ready to face your anxiety. There are many simple tips and techniques for managing your stress and anxiety, but doing it by yourself is not one of them. Help is available in a lot of different forms that you could use in order to live a happier and less anxious life.

How To Handle Your Anxiety or Depression

Handling Your Anxiety or Depression

High anxiety might be devastating to a person’s life. A lot of people seek isolation to avoid any kind of stressful situations. If you are afflicted with anxiety, you don’t have to be alone. You can do many things to lower your anxiety and these tips can help.

You can have a calm, relaxed attitude and reduce anxiety by getting enough exercise daily. Physical activity produces endorphins that can boost your mood and divert issues that are mentally causing you stress. Physical activity is also great for keeping you healthy.

TIP! Find a person to share with and advise them what your biggest concern is, but make sure you really exaggerate things when you are speaking of it out loud. Once you recount this fear to them again and again, you will soon realize how silly it can be, and you just might end up looking at the problem with a totally different perspective.

To soothe anxiety, keep everyday stress under control. When your stress rises, your anxiety can too. Delegating some of your responsibilities at your work place, and at home, can help reduce the level of stress and pressure in your life. Attempt to get some time to relax and unwind every day.

Music is great at helping you deal with anxiety. Playing an album you love can be a great idea when you feel anxiety coming on. Listen carefully to the music. After a little while, your mind will begin to relax. Having something to keep your mind occupied can really alleviate the anxiety you are feeling.

Talk positive to yourself when you awaken each day. Tell yourself how you’d like to feel and how the day should go, and be positive about it. Making the day unfold the way you want it to is then up to you.

TIP! Self control is important when it comes to managing emotional responses. Gaining control of your emotions will enable you to better control your anxiety attacks.

It may not seem like a cure, but laughter can be very important in reducing the levels of anxiety you feel. Watch a comedic movie, read a funny book or call your funny friend in order to laugh and release negative energy.

Say as many positive things as you can each day. Consider the day ahead, and positively visualize how successful it is going to be. Making the day unfold the way you want it to is then up to you.

Keep an anxiety journal. Some people accumulate stressful thoughts and have no avenue for releasing them. When everything can be “unloaded” into something like a journal or diary, your brain can start thinking about the present instead of dwelling on past or future things.

TIP! Do not spend an excessive amount of time sitting down. If you sit at work all the time, try exercising or moving when on your breaks.

Think about your blessings. Be certain to tally up some of these items on a nightly basis prior to retiring for the evening, and again when you wake up. Concentrating too much on negative thoughts and feelings can build up your anxieties; by thinking about the positive side of things you can help minimize negativity.

Salt cravings can often be the result of intense levels of anxiety in some people. Reason being, is that your body is informing you that more salt is needed, and you end up consuming more. The best salt to get is the kind that is unprocessed and raw. This is easier for the body to get digested and allows it to take in more minerals.

Alter your brain chemistry with exercise. Anxiety is often triggered by low levels of serotonin, and exercise can remedy this. Working in the yard, taking a light jog or frolicking with a pet can boost serotonin as well as dopamine levels, thereby fostering relaxation. This decreases both anxiety and depression.

TIP! Give yourself a daily goal, then focus on working hard enough to achieve it. Having a goal will keep your mind focused, making you less susceptible to anxiety attacks throughout the day.

You need to be able to accept that there will always be uncertainties in life. Constantly worrying that something will go wrong does not increase the amount of predictability in your life. In fact, it could prevent you from enjoying the good things you are experiencing right now. You must realize that not everything in life has an immediate solution.

Many people who have stress and anxiety aren’t getting enough relaxation time. Take time for yourself each day. If you practice this relaxation for 20 minutes every day, you will notice your anxiety levels decrease over time.

Make it a habit of staying in the moment or focusing on today. Focusing on the past or the future is a bad habit for people with anxiety. This amplifies feelings of anxiety and may bring on an attack. Keep anxiety to a minimum by focusing on only what you are doing in this moment, and suspend your thinking about anything else.

TIP! Make it a point to minimize your time around people who cause you stress. Negative friends are the ones you want to stay away from the most, keep this in mind.

Reduce your intake of alcohol and nicotine. It is a misconception that they will help you to relax. In truth, they can worsen anxiety to levels higher than before their use. Instead turn to healthy diet, relaxation techniques and a sound social life.

As preciously mentioned, living with a lot of anxiety can make your life hard. Luckily, the anxiety-busting guidelines listed here could really help you. You can go a long way to managing your anxiety by applying what you have learned in this article. Whenever you feel those anxious feelings starting to rise, take a look at this again and remind yourself what you can do to take control.

Reduce your nicotine and alcohol intake. It is a misconception that they will help you to relax. In fact, they can lead to much more anxiety than before you used them, not less. Turn to healthier alternatives like partaking in healthy social activities, using relaxation techniques or even by eating a healthy diet.

Getting Relief From Anxiety

How To Go About Getting Relief From Anxiety

Are you experiencing anxiety more and more everyday? It is possible that you are facing a more serious anxiety condition and require the services of a professional. In the meantime, read on for some great ways to start managing your anxiety.

You must go to the doctor if you suffer from anxiety. With all the medical advances and treatments out there, you have a lot of choices and options for dealing with this health condition. Go visit your doctor and get what you need for your condition.

TIP! Anxiety can disrupt your normal breathing, so learning breathing techniques can be really helpful in regaining control. Count to yourself as you breathe to relax.

Music is a powerful counteractive force against anxiety. If you feel anxious, play your favorite CD. Focus on each word in the lyrics. Quite soon, your anxiety will be long forgotten. Keep your mind as busy as you can to deal with anxiety better.

When you’re getting up from bed in the morning, it’s beneficial to tell yourself a few positive things. Talk about your plan for the day and what your goals are. Afterwards, work hard for you day to be like that.

Laughter might not seem like a cure to anything, but it does fight anxiety quite well. Watch a funny show on TV, or take in a good book which makes you laugh, or call someone funny on the phone to give you some good positive vibes.

TIP! Seek out someone that you can trust. Have this person around whenever you feel like you’re having anxious thoughts.

Set a daily goal for yourself and try to meet it every day. This goal can help keep you focused throughout the day and to remain up beat. This keeps your mind preoccupied so that you can’t start to think negative thoughts and induce an anxiety attack.

Strive to always focus on the positive things in your life. Make it a habit to remind yourself of these things before you go to sleep and again first thing in the morning. Focusing on these positives will keep negative thoughts from finding their way into your mind and therefore, decrease the frequency of anxious moments.

Control your emotions more with self discipline. Emotional control is one way to achieve control over your anxiety. Anything less than positive emotions only hurts you when you are having an attack. Learn to detach yourself from these emotions and you will see things slowly improving.

Body Needs

Salt cravings can increase when you become anxious; keep this in mind. This is because your body needs salt, so your body is trying to tell you to take some to feel better. The best salt to consume is that which is unprocessed and raw. It’s easier for the body to digest, along with having more minerals that your body needs.

Don’t bottle in all the troubles, talk to someone! Keeping your feelings and thoughts to yourself is only going to make you feel much worse. Getting your thoughts and concerns out in the open will ease your anxiety significantly.

TIP! Do not sit down during the day too much. If your job requires a great deal of sitting, try to use your breaks to exercise or at least walk around a bit.

A great way to keep your anxiety under control is by staying busy. When you are sitting around all day, doing nothing, your mind tends to wander and you may begin to focus on your anxiety. Simple things, such as cleaning the house or washing your car can really help.

Pay close attention to your breathing when you feel overcome by anxiety. While you experience stress, your breathing can get erratic, variable, or shallow. Breathing properly is very easily forgotten when someone feels anxious. However, every human needs to have the right amount of food, air and water. While having an anxiety attack, refocus your breathing.

Change the chemicals in your brain with exercise. Decreased serotonin levels may prompt anxiety attacks, but physical exertion can remedy them. Brisk walks with your dog, gym workouts and even gardening can all promote brain production of both dopamine and serotonin, which are natural relaxants. This decreases anxiety and depression.

TIP! Talk about what you are experiencing with someone who you deem as trustworthy. Verbalizing negative thoughts may allow you to diminish their significance, provided you think rationally and really wish to eradicate anxiety.

Write a list of everyday anxiety triggers. Put the changeable things in one category and the unchangeable ones in another. Focus on what you can change and try to quit worrying about the things you cannot change.,

Keep focused on today rather than the past or the future. A bad habit for anxious people to get into is mulling over the past or obsessing about the future. This is a quick way to feel worried or overwhelmed. Keep anxious feelings to a low level and do not focus on anxious thoughts.

When you are suffering from anxiety, a great cure is to view a funny film that you like. Seeing these movies can help you laugh and let you forget about your anxious feelings.

Distract Yourself

Small, goofy things are a great way to distract yourself from negative thoughts. When you’re having a panic attack, you need to distract yourself. Just do what you must and what you can based on whatever circumstances in which you find yourself.

It is sometimes possible to distract yourself and prevent an anxiety attack. Indulging in a hobby that you love or hanging out with people whose company you enjoy are both good ideas. This can help end all of your anxious thoughts and that can really help you to relax because you’re not concentrating on your anxiety.

TIP! Schedule time for examining your worries and doubts. Tell yourself that you cannot worry all day, and that you have to wait until the scheduled time to worry.

Control your anxiety by thinking about what is triggering it. Are you feelings more stress at the workplace? If this is true, you might be able to find a different assignment at work. By figuring out what is making you anxious, you will be able to start working towards an anxiety free day.

Schedule time for examining your worries and doubts. Continue to tell yourself that you can’t think about these things until your scheduled time. One hour or less is all that you should allow to deal with these thoughts. Once you are at the end of this time, do not let yourself focus on these thoughts. This approach will give you proper structure, and control your thoughts.

If anxiety attacks strike in the middle of the night, try to respond immediately. Drinking or eating something, or watching a bit of your favorite TV show, can help soothe your anxious thoughts. Keep moving around though; it will go away quicker this way, and you will be able to get a good night’s rest.

TIP! Take up yoga at home or through a class to reduce your anxiety levels. When you are on a yoga mat, it can erase feelings of frustration and help you to focus on the positives that life has to offer.

Educate yourself on different types of beverages that can help you cope with anxiety. A lot of people say that chamomile tea is a good way to de-stress. Try chamomile yourself in a soft and stress-free environment to help lower your level of stress.

Regular exercise is imperative if you suffer from anxiety. Exercise can help to relieve stress, which in turn reduces the symptoms of anxiety. Try your best to work out for at least half an hour every day; this can help your stress levels go down over a few days.

It’s important that you spend time by yourself if you have issues with anxiety. Not relaxing and working too hard is a major cause of anxiety. Create an hour in your schedule to enjoy a book, watch TV or just take a nap.

TIP! Find a support group. Oftentimes, those who suffer from anxiety are not understood.

Join a support group of people who are also suffering from anxiety. Oftentimes, people who suffer from anxiety are not fully understood. If you’re in a group of people who truly understand what you’re dealing with, you’ll find you feel much better. You can not only get support, but can help others by talking about techniques and tips that worked for you.

Don’t watch the nightly news on TV. Seeing constant reports of murders, accidents, and other tragedies can increase your anxiety. News telecasts tend to be heavy on these sorts of stories, because they bring in better ratings. It is very rare to see news coverage of all the positive things which happen every day.

Don’t watch the news. If you are getting anxious about bad things happening on the television, don’t watch. On the whole, news tends to focus on the negative. They usually don’t have news that is positive, and when they do it is rare.

TIP! Low level anxiety can turn out to be bigger in the end. It is important to learn how to differentiate between motivating anxiety and harmful anxiety so that you know when to harness the power of the emotion or when to cut it out of your life.

Now that you’ve come to the end of this article, you can see that there are effective treatments for anxiety. They are not something that you should just try to ignore or get over on your own. There are effective anxiety treatments that you can use to help overcome anxiety. If you use this information you can rid yourself from anxiety.

Need Help Dealing With Anxiety? Try These Ideas!

Need Help Dealing with Anxiety?

Is your anxiety preventing you from living life the way you want? It’s important to find something that helps you manage your stress. Some people do deep breathing exercises, start taking medication, or go to therapy. Keep reading to discover more ways you can manage the stress in your life and see if one won’t work for you.

If you’re one of many people that suffer from anxiety, you might want to consult your doctor about it. There are a myriad of choices when it comes to treating this issue, and further advancements are made every day. Get the treatment you need by visiting your local doctor or physician.

TIP! Self discipline is a great way to get a hold of your emotions. If you can control your emotions, then you can control your anxiety.

Recitation of positive affirmations at the beginning of your day is powerful Speak aloud, give voice to how you envision your day progressing and the things that you want to accomplish. Then, do everything you can to ensure your day goes how you intend it to.

Create daily goals for yourself. If you give yourself a goal to accomplish for the day, your mind will stay focused on achieving that goal. You will remain busy, and that will help you ward off troubling thoughts that often cause anxiety issues.

People who have high anxiety will often crave salt. This is because your body actually needs more salt. In order to minimize the health risks involved and to get a better share of the healthy trace minerals it contains, you will want to stick with raw salt that has not been processed.

TIP! If your mind ends up racing at nighttime, try keeping a journal. Taking a few minutes to jot down your feelings on paper can help ease your worries and get them off your chest, which can allow you to fall asleep.

Self control is important when it comes to managing emotional responses. Emotional control is one way to achieve control over your anxiety. Negative emotions will only amplify your feelings of anxiety. Find out way of separating emotions a little from other aspects of your life, and you are apt to note improvement.

Many people with elevated anxiety crave salt intensely. This is a mechanism that your body uses to tell you more salt is needed. Unprocessed salt that the body can easily digest and has more minerals is ideal.

It is a normal scenario that anxiety sufferers do not know how to relax well. Make a space in your daily schedule to unwind doing something relaxing that you enjoy, like reading or taking a hot bath. You should try to practice relaxation on a daily basis for a minimum of 20 minutes for maximum results.

TIP! Give yourself daily goals and focus on always achieving them. This will allow you to focus and keep away negative thoughts.

It is said that amino acids can be used effectively to treat anxiety. Many people find they are low in certain nutrients and their bodies do not produce enough serotonin. A lot of good books, including one called The Mood Cure, talk about treatment plans where you can use nutritional supplements to cut or erase your anxiety.

Try to set a goal and work harder to get there. This will help you focus all day, which keeps negative thoughts away and minimizes anxiety. This is also a good way to have more constructive thoughts.

Avoid stress by avoiding people who you know will complicate your life. If some of your friends have a consistently negative attitude, for instance, you might find that spending less time with them decreases your own stress levels. Being around people like this will increase your stress and anxiety levels.

TIP! Reduce your nicotine and alcohol intake. Contrary to popular option, these substances will not relax you.

You might think it is a crazy idea, but acting in a goofy manner, dancing when you get nervous or slapping yourself in the face may take your mind off of whatever is making you anxious. Distracting negative thoughts is great when dealing with a panic attack. Do what you can in your surroundings.

Avoid people who add stress to your life. For instance, if your friend is always negative, it’s probably best to avoid him. Folks like this just stress you out, making your anxiety worse than before.

Schedule time each day to think about your worries and doubts. Remind yourself not to think about these issues until it is time. Make an hour available for addressing these things. When you are finished with this time out, do not let yourself focus on these issues. This approach can help you form better control.

TIP! Take some time for yourself if you suffer from anxiety. Working constantly or thinking about negative things can make your anxiety increase.

Use these tips and strategies next time you are feeling a little stressed out. Some techniques are more effective than others. Just keep in mind that in the beginning, controlling stress can be difficult. Keep being patient, and keep in mind that you will see results when you are better able to keep your stress in control.

Tips To Successfully Treat Your Anxiety

An increasing number of individuals are being overcome by anxiety. Whether you suffer from chronic general anxiety or panic attacks, there are a great number of strategies you may utilize to diminish your symptoms. Here are some effective tips to help you relax and feel more calm inside.

Music can ease your anxiety. If you feel anxious, play your favorite CD. Concentrate on the tunes themselves. Soon, you will be able to forget the things that are making you anxious. If you keep your mind occupied, you will find that you have less time to worry about your anxiety.

TIP! If external situations are causing anxiety, lessen the period of time spent reading the newspaper and watching the news. If current events are important to you, take a quick glance at the headlines or ask a friend to catch you up.

In order to manage anxiety effectively, keep daily stresses in check. When you are too stressed out, your level of anxiety tends to rise as well. Delegate tasks and learn to relieve a few of the responsibilities and pressures of home or work. Make sure you are allowing yourself enough time in the day to unwind.

Be sure to exercise daily to calm yourself down and get your anxiety under control. You can feel happier and distract yourself from your worries when you bathe your brain in activity-induced endorphins. Physical activity is also recommended for general health.

Try using positive affirmations in the morning before you start your day to get off on the right foot. Tell yourself how your ideal day will go, and your goals for the day. Then, do your best to ensure your day goes the way you want it to.

TIP! Find someone trustworthy. This person can act as a confidant with anything you are feeling.

Since anxiety affects normal breathing, you may want to utilize a certain pattern. Focus on counting while you breathe to relieve tension in your body. For better results, try to choose a quiet spot in practice controlled breathing.

Laughter really can be the best medicine when you find you are feeling anxious. Watch a comedy, read a joke book or talk to that friend with the great sense of humor when you want to lighten your mood.

Deep breathing techniques are useful, especially during an anxiety attack. Anxiety will cause some people to hyperventilate, taking shallow breaths, so instead you should breathe from your diaphragm. Concentrate on pushing your stomach in and out to see that you breath deeply and keep your anxiety under control.

TIP! Think about using amino acids to help cure your anxiety problems. Some people find out they lack certain nutrients, as well as their bodies not making enough serotonin.

Seek out a person who is trustworthy. Use this person as someone that you can discuss the issues of anxiety with. Talking to someone can help release tension and make a huge difference in controlling your emotions. Bottling up your feelings will make matters much worse for you.

Practice methods of deep breathing that can help defeat anxiety attacks. Anxiety may lead to hyperventilating when taking shallow breaths, instead what you should do is take breaths from your diaphragm. You can lessen your anxiety by taking in full, deep breaths, and make sure your abdomen rises and falls.

Eat a balanced and healthy diet when you are trying to combat anxiety; it helps you prevent any attack from happening. When you fill your body with vitamins and nutrients your body begins to function properly and you can win the fight against anxiety.

TIP! When you are feeling anxious, focus on your breathing. Your breathing will get shorter, erratic and varied at times.

To help stabilize your anxiety, always keep busy. If you spend your entire day sitting on the sofa and focusing on nothing at all, you just might find that your mind wanders to anxious thoughts. Easy tasks, such as vacuuming the rugs or washing your windows are tremendously helpful.

A diary is a great way to help manage your anxiety. Some people allow stressful thoughts to accumulate in their heads with no outlet. When writing in a journal, write down not only the things that are causing your anxiety, but also how you are feeling about certain situations. By using this technique you can free yourself of current anxiety as well as learning new ways to cope with stress.

Change the way you think through exercise. Low serotonin could trigger anxiety, but having regular exercise could fix it. Go for a run, dig in the garden or hit the gym. You will find that your body feels great, your mind is stimulated and your levels of serotonin and dopamine increase. This will decrease both anxiety and depression.

TIP! Give yourself daily goals, and strive to achieve it. Doing this will give your day purpose and keep you focused, both of which will help to prevent the negativity that triggers anxiety levels.

Talk with others about how you feel, such as friends, family members or a professional. You will only feel worse if you try to shell up all those bad thoughts and emotions. Releasing them can decreases anxiety and make you feel better.

Avoid sitting too much daily. When you sit for work, take short exercise breaks. Stand up occasionally. When at home, keep busy, take a walk and cut down the amount of time sitting in front of the TV. It is important to rest and relax, but excessive rest will actually increase anxiety levels.

Try to have someone that you can talk to when it comes to your problems, as well as about the things that you are worried about. A good support system can do wonders for resolving your anxiety. Through discussion, you will find multiple benefits that reduce anxiety and increase your daily emotional balance.

TIP! Write a list of everyday anxiety triggers. You should put the things that you can change on one side, and the ones that you cannot on the other.

If you do not make a little time to relax, anxiety will become a problem in your life. Block out some daily time to just relax. Do things like taking hot baths, reading a good book and maybe enjoying a warm cup of decaffeinated tea. If you make a habit of getting even 20 minutes of daily relaxation time, the long-term effect you will see on your anxiety levels will be dramatic.

Take some time to think about the things that are worrying you. Tell yourself all day when negative things pop up that you have to wait until that time to think over them. Take an hour each day to address these problems. At the end of this time, resume your day without focusing again on the worry. Structure your time to gain control.

Focus on living for today, in the present. A big problem that is common to those who suffer from anxiety is that they focus on past issues or future problems. That creates overwhelming feelings of worry and other similar feelings that will trigger anxiety attacks. Keep anxious feelings to a low level and do not focus on anxious thoughts.

TIP! Make it a point to minimize your time around people who cause you stress. For instance, if your friend is always negative, it’s probably best to avoid him.

Seek out information about various beverages you can enjoy to deal with your anxiety. A lot of people drink chamomile tea to help deal with stress. Drink this tea to find out if it works lower your stress.

Anyone with anxiety issues should exercise often. Exercising not only reduces stressful feelings, but it can take the anxious feelings away as well. To ensure you get great results, do your best to get in a 30 minute cardio workout several days each week.

Schedule time for examining your worries and doubts. Rigidly tell yourself throughout the day that you cannot focus on these things until the allotted time. One hour or less is all that you should allow to deal with these thoughts. After that period of time has elapsed, remain committed to not focusing on those things. This is a structured approach, and a great way to stay in control.

TIP! Identify and name your specific triggers of anxiety. That way, you will comprehend their impact and know how to handle their emergence.

Many people swear that hot tea can help anxiety. While this is a great way to relax, make sure you also seek medical advice if needed. If your anxiety doesn’t disappear soon after it starts, you might want to talk to a professional.

Think about medical and natural anxiety treatment methods. Your doctor should be able to help you find both medication and natural ways to alleviate your anxiety. You should also be making changes to your diet, it makes a big difference. People who do all of these things find their treatment process going much better.

If you are experiencing anxiety, stay away from people that make you nervous. Although this might be obvious, the fact is that many people who suffer from anxiety will often do things that might make them uncomfortable, like avoiding hurting someone’s feelings. If you spend time with people who you feel don’t accept you or who otherwise unnerve you, your anxiety and stress will get worse.

TIP! Get enough sleep nightly if you suffer from anxiety. A lack of sleep can make your anxious thoughts and feelings much worse than if you got an adequate amount of sleep.

As this article revealed, anxiety may enter your life, but you can utilize certain strategies to diminish its effects on your life. If your anxiety has a negative impact on your life, it is important to seek professional help, but you can do certain things on your own that may help.