How to Cope with Anxiety

Here are some suggestions in coping when anxiety/panic hits

Difficulty: Easy

Instructions

1. Sometimes it's helpful to remind yourself of these FACTS about panic attacks:
   
   - A panic attack cannot cause heart failure or a heart attack.
   - A panic attack cannot cause you to stop breathing.
   - A panic attack cannot cause you to faint.
   - A panic attack cannot cause you to "go crazy."
   - A panic attack cannot cause you to lose control of yourself.

2. Put a stop to the thoughts that lead to anxiety, and to replace those thoughts with realistic, rational thoughts. Then, when these self-statements are practiced and learned, your brain takes over automatically. This is a form of conditioning, meaning that your brain chemistry (neurotransmission) actually changes as a result of your new thinking habits.
   
   First, use thought stoppage. Be gentle but firm about it.
   
   "STOP! These thoughts are not good for me. They are not healthy or helpful thoughts, and I have decided to move in a better direction and learn to think differently." (You are reminding and reinforcing your brain each and every time you make this rational and realistic statement.)

3. Practice Positive Thinking.Focus on one or two positive statements a day and say these statements out loud.If practiced enough,soon the brain will begin to believe.
   
   Replacing daily negative thoughts with positive ones,will become so ingrained that you will begin to do it automatically.
   
   Thinking in a positive manner,will go a long way in reducing stress and anxiety.A great deal of anxiety is caused by negative thought patterns,and we must work hard to overcome.

Tips & Warnings

• Breathe!
• Use relaxing breath techniques, breath deeply through your nose, release slowly through your mouth.