How to Control Anxiety

Twenty percent of people worldwide suffer from chronic anxiety, according to the American Medical Association.

When you encounter uncertainty, tension or discomfort about a situation, it's normal to feel the classic knot in your stomach, rapid heartbeat and a general sense of apprehension. Although unpleasant, this anxiety helps warn of you of potential danger and save your life. Unfortunately, anxiety can be triggered from the stress of day-to-day life and become a serious, chronic problem. The American Medical Association reveals that 40 million people in the U.S. suffer from anxiety disorders. Whether you are anxious for a specific reason or due to a chronic condition, there are ways to control this anxiety.

Things You'll Need

• determination

Instructions

1. Take control. There is a time and place for everything. If you feel nervous about a presentation, meeting, job interview or other impending situation, take some time to contemplate it. Do not let it cross your mind at the wrong time, such as during work.

2. Practice deep breathing. To begin, lie down on the floor, a bed or other flat surface. Place one hand on your chest and the other on your stomach. Take a slow breath and watch your stomach rise. Hold that breath in for one second and slowly exhale. Repeat this as often as necessary.

3. Practice muscle relaxation. Begin with your lower extremities. Tighten one muscle and then relax it. Progressively repeat this process with each muscle and slowly work your way from your feet to your upper body.

4. Develop an exercise routine. Regular exercise increases your general health, promotes a sense of wellness and directs your energy and anxious feelings elsewhere. This does not mean you have to run a marathon or lift weights. Exercise within your comfort zone and do not overexert yourself.

5. Sleep regularly. Proper rest reduces fatigue and irritability. An alert mind can approach problems with greater clarity and reduce anxiety in return.

6. Do not use drugs. This is not limited to illegal drugs. Alcohol and tobacco are harmful as well. At best, some of these substances treat the symptoms and not the problem. Also, they are only temporary solutions. If you constantly turn to drugs for relaxation, this can lead to a cycle of dependency and poor health. Caffeine is also a drug, but it only increases your energy level and does nothing to relax you.

7. Deal with your problems. You can accomplish this in a number of ways. For example, if the issue has a solution, implement it as soon as possible. If a person, place or activity triggers your anxiety, avoid it.

8. See a specialist. If benign or minor situations cause you to feel anxious, and this lasts for over six months, the American Medical Association defines this as generalized anxiety disorder. A psychologist, psychiatrist or family physician can assess the situation and discuss possible solutions to your problem.

Tips & Warnings

• Anxiety can be crippling. Besides nervousness, it causes rapid heartbeat, nausea, gastrointestinal problems, sleep deprivation and appetite loss. With this in mind, deal with anxiety immediately to minimize and ultimately eliminate these effects.

References

• "The Journal of the American Medical Association"; Generalized Anxiety Disorder; February 2011
• FamilyDoctor; Anxiety and Panic: Gaining Control Over How You're Feeling; November 2010

Resources

• Read this Article in Spanish