How to Let Go of Anxiety

For some people anxiety is an occasional feeling of fear or worry; for others it's a constant part of life. Anxiety can manifest in panic, phobias, obsessions or chronic worry. Learning to let go of anxiety is possible, and it can greatly improve a person's quality of life. These lifestyle changes can be used alone or in conjunction with medication and therapy.

Instructions

1. Get adequate sleep. Most people need approximately eight hours a night, including at least six hours of uninterrupted sleep. REM (rapid eye movement) or dream sleep is an important part of the cycle that allows the body to replenish itself. Interruptions in sleep cycles can cause tension and anxiety.

2. Practice a relaxation technique, preferably on a daily basis. A regular relaxation practice helps to relieve anxiety and prevent or lessen it in the future. Common forms of relaxation include yoga, deep breathing and progressive muscle relaxation, in which groups of muscles and isolated and tensed up, then released.

3. Eliminate caffeine, nicotine, drugs and alcohol. Caffeine and nicotine are stimulants that can worsen anxiety. Drugs and alcohol, though they temporarily lessen anxiety, actually worsen anxiety and depression in the long run as the body metabolizes these substances.

4. Start a regular exercise regimen. Exercise helps relieve muscle tension and helps the body to metabolize the stress hormones adrenaline and thyroxin.

5. Carry a list with you to write down any worries throughout the day. Prioritize them so you can focus on worrying about things that are already happening. Put these things at the top of the list, and keep "mights" or "shoulds" at the bottom. Set aside 30 minutes a day to allow yourself "worry time." When worries come up throughout the day, write them down and then set them aside until your worry time.

References

• The Anxiety & Phobia Workbook; Edmund J. Bourne, PH.D.; 2005