Anxiety and Stress Symptoms

What Are the Pronounced Anxiety and Stress Symptoms
By Ben Gilbert

Many people are under the impression that stress is only mental. People believe physical symptoms of anxiety and stress are caused from stressing, worries or pressure. In many cases this is not true. In fact, these are known to only be some of the many causes of stress all together. There are many causes of stress that can not only affect your mental being but also your physical being. Listed below are a few physical anxiety and stress symptoms.

More and more people are discovering that they are dealing with stress and anxiety on a daily basis. There always seems to be something either causing stress or adding to stress they already have. Dealing with stress of everyday life can start to take a toll on your body. There are many physical anxiety and stress symptoms.

There exists a large body of research indicating that individuals dealing with excessive of stress are, over time, more at risk for heart attack and other health related problems. This is because the body produces more hormones when experiencing stress. This level of hormone secretion is only beneficial if they are in short bouts. When these hormones are released for an extended period of time, they can cause physical symptoms of anxiety and stress.

Some of the main physical anxiety and stress symptoms include:

  • Difficulty sleeping
  • Those suffering from severe stress sometimes end up going for emergency care thinking they are having a heart attack only to find out they are experiencing an anxiety attack.
  • Libido is decreased drastically, For those who suffer severe amounts of stress, sex may be the last thing on their mind.
  • Fatigue When you are under a great deal of stress you may feel more tired and have less energy.
  • Tightness in the chest or general muscle and joint discomfort
  • Many experience a general tingling sensation as well as a faster heartbeat.
  • Headaches
  • Impaired immune system leads to more illnesses
  • Skin problems like acne, even as an adult
  • Change in appetite. Either a decreased or increased appetite can be an anxiety and stress symptom

along with these, and other, physical symptoms anxiety and stress will also mess with your emotions. When dealing with anxiety and stress symptoms you may well feel like the whole world is coming apart around you. While it may be hard, work to focus on the positive areas of your life. Focusing on the positive and not the negative is a good first step in defeating both anxiety and stress.

Anxiety and Stress Symptoms

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

Stop Suffering From Panic Attacks

Panic attacks affect your social life, personal life and romantic life. Understanding how best to manage your panic attacks so they don’t control your life is critical. This article has some suggestions on how you can stop suffering from panic attacks and enjoying a more fulfilling and happy life.

Sleeping Helps

Set aside some extra time for sleep during periods of frequent panic attacks. Lack of sleep increases the chance of having an attack and it will leave your body weakened. Make it a goal to try for at least eight hours sleep every night.

So Does Therapy

A therapist can help you to stop panic attacks at their source. Your doctor will be able to recommend someone, or you can search the Internet for one in your area.

TIP! You can reduce the impact of your panic attacks by learning to master relaxation and breathing techniques. If you can control your breathing, you can control your panic attacks.

Distraction will help stop Panic Attacks

Finding an immediate distraction is very helpful when a panic attack is imminent. Find something to focus on, sing a favorite song (quietly, if in public), or try reading. Do something to distract yourself from the panicky sensations.

TIP! To stop suffering from panic attacks, put your mind on any task or distraction you can. Reciting a nursery rhyme, trying to name every state in the USA alphabetically, or humming your favorite song. Anything that will take your mind off how you feel is good.

To Stop Suffering From Panic Attacks Learn Their Causes

To begin to stop suffering from panic attacks you must first understand the situations that trigger them.

  • Work to know the early signs of panic. This helps tremendously in dealing with them. If necessary keep a journal of your thoughts and emotions just prior to a panic attack
  • Seek professional help. Getting help from a counselor can help. But, a therapist requires your active involvement to determine the reasons for your anxiety. This will take time, it is not a silver bullet

Tips to Control Panic Attacks

  • A therapist may recommend joining a support group. Sharing coping ideas with others in the same situation can help a lot
  • Externalize your situation with a journal, a blog or another type of written communication. The simple act of recording your experiences will help diffuse them
  • When that panic attack inevitably happens transfer that rush of nervous energy into a task that needs doing. You can burn off excess adrenaline, and get some of the things you needed to get done finished.
  • Try meditation, biofeedback and deep breathing exercises. All work to help you stop suffering from panic attacks.
  • You could also take a relaxing bath or find someone to snuggle with. Practice whatever stress relieving technique that works best for you.
  • Having an overly serious and concerned outlook only increases the likelihood of a panic attack. Learn to let the smaller things go and save energy and concern for things that really matter.

This article has detailed ways to successfully learn how to stop suffering from panic attacks. Applying these ideas will help your self-confidence.

Always remember that a lot of people experience anxiety and stress and it isn’t an issue that’s impossible to conquer.

Stop Suffering from Panic Attacks

Dealing with Panic Disorder Symptoms

panic disorder symptoms, panic attack

Living with Panic Disorder Symptoms:

A life interrupted by recurring panic attacks can be very difficult to manage. You never know when an attack will hit, and a treatment that works for one person could be useless to another. This fact makes it difficult to find a technique that will work for you. What follows are some suggestions that have proven effective with others dealing with panic disorder symptoms. Some of them may help you as well.

  • If you start to experience a panic attack, put on some relaxing music. Sit in a calm room and listens to songs you like. Pay close attention to the lyrics. By focusing on the music, you allow your body to forget about the panic and relax.
  • Adopting n proactive attitude toward a panic attack will make it go away quickly. Resisting your fear can help you control your panic attacks.
  • Learn to anticipate your panic attack. If you have been suffering for panic attacks, you have to have a plan in place for dealing with them when they happen. You don’t want to be caught unawares, so know what you will do before you even start having a panic attack in the first place.
  • Feeling isolated and alone can make it more difficult to cope with your feelings of anxiety. A good support system can help you overcome panic disorders. Isn’t this what you have friends for?
  • If you feel frightened during an attack, ask yourself what there is to be afraid of around your environment. Ask this question aloud so your ears can hear it. Ask yourself if there is actually someone there who can harm you. Just sit down, relax, and relax as stress goes away.
  • Seeking the help of a therapist is very helpful in dealing with your panic disorder symptoms. Their specific purpose is to help you. Just realizing there is a professional around to handle the symptoms can go a long way in preventing future attacks.
  • At the first indication that a panic attack is underway, immediately try put your attention toward something else. Find something in the room to focus on, sing a favorite tune (silently, if in public), or try reading a book. Simple tasks like that can help you stop feeling panicky. This strategy can help to prevent a full attack and get you feeling calm again.
  • It is not good if your panic attack disorder symptoms overwhelm you. Learn to work through the panic attack instead of fighting it. Instead of letting the panic attack disrupt your emotions, imagine that the attack is going around you, that your body is like the bow of a ship parting the water. Focus on practicing proper breathing techniques. Breath in fully and exhale slowly as a way to stay calm. As your adrenaline level decreases, you will feel better.

    As the person dealing with your personal panic attack symptoms, you are very aware of the signs that precede an oncoming attack. The next time you sense an attack is immanent, try one or more of these suggestions. They may very well lessen your symptoms and the severity of the attack.

Successfully Dealing with Stress and Anxiety

Successfully Dealing with Stress and Anxiety

Anxiety is more prevalent than ever. This is happening because our world is constantly evolving and life becomes harder and harder. Even though things in life can seem overwhelming, you don’t have to let anxiety be another burden to you. If you want to figure out how to get rid of anxiety, then keep reading.

Music is great for reducing anxiety. If you feel anxious, play your favorite CD. Try to pay attention to each note. Soon, your mind will forget about what is causing you anxiety. Keeping your mind occupied can really help if you suffer from anxiety.

TIP! If your anxiety is triggered by external events, avoid watching the news, reading newspapers, and visiting news-related websites. Catch up on world events for a small period of time each day, but don’t dwell on external issues you are unable to control.

Exercising on a daily basis can help to keep your anxiety at bay. Endorphins are produced during physical activity, and these will ensure that your spirits are high and your thoughts are not focused on the stress in your life. Regular exercise is also responsible for an increase in your feelings of well-being.

If you suffer from persistent anxiety, don’t be afraid of seeing your doctor. There are numerous modern treatments and medications available to help you cope with this condition. An appointment with your doctor can be a powerful step in finding an effective treatment.

Laughter does not seem like it could be used as a cure for anything, but when you are dealing with anxiety, it can play a key role in reducing the anxiety you feel. 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! Sometimes when people are experiencing high levels of anxiety, they will have increased cravings for salt. This is a sign that the body wants and needs more salt.

If you are suffering from anxiety, your breathing can be disrupted. You can combat this by practicing breathing exercises to regain control. Use a count for each breath that you take to release the stress and promote relaxation. For the best results, choose a quiet area to do controlled breathing.

As you are getting ready for your day, recite a few positive affirmations to yourself. Tell yourself how you’d like to feel and how the day should go, and be positive about it. Then, do your best to ensure your day goes the way you want it to.

If you often find yourself feeling anxious, stay busy. If you aren’t doing anything and you just sit there, your mind wanders. Little things, like cleaning your house or washing the car can really help you.

TIP! Monitor your breathing when you get stressed. Breathing can really become erratic and difficult during this time.

Never fail to consider the great things you have going. Make it a point to list a few of these things each night when you go to bed, and in the morning when you rise. Positive thoughts build a barrier against the negative emotions within your mind.

Overcoming anxiety takes a good deal of self discipline. Once you gain control over your feelings, you can also gain more control over anxiety. Negative feelings and emotions just add fuel to the attacks that occur. Learn to detach yourself from these emotions and you will see things slowly improving.

Sitting at home and letting your anxieties stew does not make them disappear. Try finding activities to keep your mind busy. Creative hobbies are a great way to reduce stress or anxiety.

TIP! Avoid sitting for long periods throughout your day. If you have to sit down a lot when you are at work, make sure that you do exercises when you are on your breaks.

Pay attention to the way you breathe when you feel stressed. Your breathing pattern becomes short and atypical. When anxious it is often difficult to exercise regular breathing. Your brain needs to be properly oxygenated so it can calm down. Focus on your breathing if you have an anxiety attack.

Give yourself a goal to reach for every day, and try your best to attain it. This can also help to increase focus and reduce negative thoughts or anxiety. Instead, you could place your thoughts on things that are more constructive.

Take time to list what stresses you out in life. You should write down everything that you’re able to do something about as well as those you’re not able to do something about. Change what you can and try to stop concerning yourself with the things you cannot control.

TIP! Focus your attention on the present time. One of the worst habits of an anxious person is focusing on past events or future “to do’s.

When you are suffering from anxiety, a great cure is to view a funny film that you like. A funny movie will help you to either forget or push back your anxiety in favor of more positive feelings.

Don’t hang out around people that you know are going to make you stressed. 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.

Stay away from people who cause you stress. For example, avoid friends who always take a pessimistic view on things. These kind of people are just going to stress you out and make your anxiety much worse.

TIP! Distracting yourself can be an excellent tactic when you feel particularly vulnerable to anxiety. Meet up with your friends and family, or participate in activities that make you happy.

When anxiety is threatening your day, provide yourself with distractions. Hang out with other individuals as often as you can or do the things that you enjoy. This can help you cease thinking about those things that can worsen your condition, and it can let you relax.

Hopefully, with all that you’ve learned, you have a better idea about anxiety and what you can do to live anxiety free. Use what you have read here and let a friend know about it as well so they can beat anxiety too. If this article helped you, then sharing it with others is one of the best things that you could do for humanity.

What is the best remedy for anxiety? Laughing and smiling are easy ways to combat feelings of anxiety. Make a list of all the good things in your life to help you remain positive. If an anxiety attack starts to occur, indulge in something that makes you laugh, such as a witty tune or hilarious show.

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.