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Your main objective is overcoming anxiety when you are dealing with an anxiety disorder. Anxiety disorders can cause disruptions in your everyday life, especially in your everyday activities and relationships. Therefore, overcoming anxiety and dealing with your anxiety disorder as quickly and efficiently as possible is best in order to return to the life you had before developing the anxiety disorder.
There are several methods that could aid you in overcoming anxiety. One method is self-help methods. For some people, self-help methods will be enough in overcoming anxiety. However, it is important to note that self-help methods will only reduce your anxiety levels, and not deal with the underlying cause of your anxiety. Some effective self-help techniques for overcoming anxiety include the following techniques:
- Dealing with your worry and anxiety in more productive ways — This involves challenging irrational worrisome thoughts, learning how to postpone worrying about things, and learning to accept uncertainty in your life.
- Making any necessary anxiety-reducing lifestyle changes — This includes eliminating caffeine, beginning an exercise program, improving your diet, and drawing on the support of your family and friends.
- Learning and practicing relaxation techniques — This includes deep breathing and meditation. As you increase your ability to relax, your nervous system will become less reactive and you will not be as vulnerable to stress and anxiety.
Learning how to self-soothe is another effective way to overcome anxiety. Many people dealing with anxiety disorders do not know how to calm and soothe themselves. Learning how to do this is easy and can make a great difference in your ability to overcome anxiety. The best methods for self-soothing incorporate one or more of your physical senses, the senses of sight, sound, smell, touch, and taste.
- Sight — Look at a beautiful view, take a walk in a beautiful neighborhood, admire art at an art museum, or look at an interesting picture book.
- Sound — Listen to soothing music, and enjoy nature, such as birds singing or ocean waves crashing on the beach.
- Smell — Light scented candles, smell flowers outdoors, breathe in the clean, fresh air, or spray on your favorite perfume.
- Touch — Pet your cat or dog, take a warm bubble bath, wrap yourself in a soft blanket, feel the cool breeze, or get a massage.
- Taste — Cook a delicious meal, eat a favorite treat slowly so you can savor each delectable bite, or enjoy a hot cup of coffee, tea, or cocoa.
For some people overcoming anxiety, self-help methods are not enough. Anxiety is still preventing them from living the life they used to live. At this point, it is time to seek professional help to overcome your anxiety.
You should see a mental health professional to ensure that you have a generalized anxiety disorder, as traumatic events or new anxiety symptoms could lead to a problem other than a generalized anxiety disorder.
In addition, depression, substance abuse, and other anxiety disorders can also accompany the presence of generalized anxiety disorder. Truly overcoming anxiety involves treating all symptoms that you have, not just some of them.
The best combination for overcoming anxiety involves utilizing both self-help measures and therapy. Therapy not only can help you to overcome anxiety but is also side-effect free.
Cognitive-behavioral therapy is a type of therapy that is particularly effective at overcoming anxiety caused by a generalized anxiety disorder. Cognitive-behavioral therapy involves examining distortions in the ways that we look at the world and at ourselves.
Cognitive-behavioral therapy will help you to identify automatic negative thoughts that contribute to your anxiety in an attempt to overcome that anxiety. There are five main components to cognitive-behavioral therapy:
- Education — by learning more about your anxiety and distinguishing helpful and unhelpful worry, you will learn to have a more accepting and proactive response to it.
- Monitoring — by monitoring your anxiety, you learn what triggers it, the specific things you worry about, and the severity and length of a particular episode.
- Physical control strategies — by employing deep breathing and progressive muscle relaxation, you help decrease the “fight or flight” response that maintains your state of anxiety and fear.
- Cognitive control strategies — by learning to realistically evaluate and alter the thinking patterns that contribute to generalized anxiety disorder, you will lessen your fears and begin overcoming anxiety.
- Behavioral strategies — by facing your fears head-on without trying to escape them, you will begin to feel more in control and less anxious when facing them.
For extreme cases of generalized anxiety disorder, medication may be used for a temporary time period. The three main kinds of medication used for generalized anxiety disorder include the following medications:
Here are three simple strategies that may help you to understand and manage your anxiety.
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- Embrace It
Becoming anxious about being anxious simply sends us on a downward spiral of negative emotion. Understand that the uncomfortable feelings that tell you you’re feeling really anxious will not kill you. There really is no need to be terrified of them.
When you feel the signs of anxiety coming on — the increased heart rate, the shallow breathing, the tense muscles — just stop and notice how you feel. Notice every little sensation. Do your best to be an observer.
How are you breathing and holding your breath? How do the muscles in your shoulders and arms feel? What is happening with your back and your posture? What are you doing with your hands?
Notice and feel all these things and allow yourself to embrace them. Be in the moment. Allowing yourself to relax into, and then beyond those scary feelings is the real key to conquering them.
Emotions are short-lived if we allow them expression, but because they frighten us our tendency is to try to deny and repress them. When we sit with our emotions and allow them to be expressed, then the anxiety will automatically run its course and exhaust itself. Soon you’ll notice yourself feeling calmer and quite a bit more relaxed, even if you feel a bit tired.
The more you practice, then the less you will be frightened. And the less it frightens you, the less anxious you become.
For a quick release of built-up emotional energy, a useful strategy is to quickly switch to something physical at the first sign. Jump, punch the air or a pillow, and run on the spot. An immediate release of physical energy will speed up the process of emotional emptying.
2. Run for it
Exercise is one of the best things you can do for quick anxiety relief. It isn’t always possible to drop everything and go for a jog when stress is high. But it is an important and drug-free way of managing stress that builds into anxiety. Exercise increases endorphin levels, improves metabolism, supports circulation and energy, and has been shown to lower anxiety levels.
Exercise also puts you in touch with bodily sensations — elevated heart rate, respiration, body temperature — all those things that accompany anxiety and panic attacks. In so doing it can desensitize and alter your responses to these sensations, making them far less frightening when they do occur.
Anxiety and Panic Attacks Self Help
Researchers from the Federal University of Rio de Janeiro published a study in 2013 that showed exercise to be a very effective means of not only reducing anxiety but also preventing anxiety and panic attacks in the future. And there is an abundance of international research that backs this up.
Remember that exercise has its greatest psychological effects when it is perceived to be pleasurable. Choose a form of exercise that appeals to you. Brisk walking, running, swimming, cycling to work, taking part in a team sport, or going to the gym are a few ways that people around the world enjoy exercising every day. Go with friends, or take along your MP3 player, and make it something you really look forward to.
There is absolutely no doubt: Exercise lessens anxiety.
3. Heal It — Alternative Medicine Anxiety
If you were to wake up tomorrow anxiety-free, what specifically in your life would be different? Answer this question and you might just see the areas where some inner work is needed.
Often we are anxious about something specific, like talking in public or visiting hospitals, but in other situations (doing a job we know we are effective at, for example) we are fine. At other times we may be anxious for no reason.
This is because at some time in the past we have come to associate specific situations or sensations with feelings of anxiety, and this has become what is known as a ‘conditioned response’, something that can be automatically triggered without our conscious mind even being aware of it.
Take time out to do some healing work on your own unique anxiety patterns. Too often anxiety itself is treated as the problem. Yet in reality, our anxious, fearful emotions are not the real issue. Anxiety flows from the subconscious mind which is attempting to communicate something of importance to you. There are many ways of going about understanding and healing these emotions, and I believe hypnosis to be foremost among these.
Hypnotherapy is a gentle yet powerful method of reducing anxiety effectively, with studies showing the benefits of hypnotherapy to be of similar effectiveness to diazepam — a medication commonly prescribed to treat acute anxiety.
The very best therapy will uncover the origins of your anxiety and will help you to neutralize and resolve this. It can also help you to better manage stress and anxiety that may occur in the future. For many people, this sort of recovery can happen in just a couple of visits with an experienced hypnotherapist.
Now is the time to let go of the anxiety and get your life back on track. Use these three simple strategies and notice the difference. With the right approach, you’ll be amazed at how good you can feel in a very short time.
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