How to Take Control of Anxiety

Anxiety is brought on by an excessive fear or worry that something bad will happen. Every little thing in a persons' daily life and routines are tainted with thoughts and fears that a catastrophe will occur. They tend to worry excessively about problems and dwell over anticipated failure, rather than seek out and pursue solutions. Anxiety may make someone believe that if they can somehow control everything else that they can prevent these feared outcomes from occurring. However, the need to control creates even more stress for them as well as for others around them, which creates unpleasant situations and outcomes for all involved; often making what they fear would happen, actually happen.

Rather than allowing worry, fear, and panic to control you and your life, here is information about anxiety and some ideas to help take control of those thoughts and feelings of anxiety.

Difficulty: Moderate

Instructions

1. RECOGNIZE THE SYMPTOMS
   Symptoms of anxiety include feeling uncomfortable, tense or fearful when certain situations or thoughts arise a, creating them to want to avoid these feared outcomes or situations. They may experience physical sensations which include, shortness of breath, heart palpitations, trembling or shaking, dizziness, choking, abdominal discomfort, numbness, feeling detached, have fear of dying or becoming out of control, hot flashes or chills, headaches, and sweating.
   
   They have reoccurring intrusive thoughts about bad things, they feel restless and on edge, irritable, are easily exhausted and suffer from muscle tension. They also have trouble sleeping, tend to never feel rested, and have difficulties concentrating due to the constant worries that they obsess over and exaggerate in their mind. Their mind is plagued with thoughts such as all or nothing thinking; believing everything always goes bad or never goes good and everyone thinks something bad about them. Due to the physical symptoms brought on by anxiety, they tend to be hypochondriacs and fear they are developing some major disease that will lead to death. They also tend to lack in solving skills and doubt their own abilities to handle themselves in a situation, which is why they attempt to control everything around them. Obsessive compulsive behaviors also tend to become an issue in those who suffer from anxiety.

2. 
    

   RETRAIN THE MIND TO REDUCE ANXIETY
   The most important way to release yourself from anxiety is to pay attention to the negative self-talk as well as recognize and let go of the need to control by understanding what you truly can and can not control, and instead, practice ways to manage your anxieties. If you program your brain with concerns and fears, bad things will certainly happen. Once you start worrying, your mind will begin to repeat the same thoughts over and over, developing a habit of worrying over unnecessary things.
   
   Some suggestions for anxiety management include writing down your worries on a sheet of paper and consider which of those concerns you truly have no control over. For instance, you can not change events that have already happened, and you can't change most of the events that are going to happen; you can't change or control what other people decide to do; you can't control the weather, the economy, or if you're company begins to lay off employees. Accept what you can't control, then consider each situation that is in your control and work on improving or solving the situation in order to create a more positive outcome. Tell yourself "Stop" when your mind begins to run off with fears and worries, especially during the night. Quickly go over what the concerns are and then shift your thoughts to what you can and can not control, then put together a solution for the problem and a reasonable time to work on each step of this problem. If you realize the concern is out of your control, dismiss the worry all together; write it down and dispose of it, releasing it from you. Remember that the only thing you can control is your own thoughts, actions and reactions. Needless worrying won't change or prevent anything. But beware that worrying can definitely ruin a good opportunity.

3. USE POSITIVE AFFIRMATIONS
   How we think and talk to ourselves determines how we feel. So whenever you find yourself thinking negatively or worrying excessively, replace the negative words with positive ones. Affirmation exercises are a great way to redirect the mind from disastrous thinking that creates panic and anxiety towards creating a more positive outcome. Affirmations may include statements such as "No one else is responsible for how I feel; only I am responsible for how I feel in any situation." "I know I can make it through this; which is easier to do when I am calm rather than fearful and tense." "I can see the positive side that will result from my own positive action over the bad results of worrying." "Disastrous thinking leads to disastrous outcomes. If I am going to succeed, I need to be calm and responsible for my feelings and my own actions rather than worrying and controlling others around me."
   
   Don't forget to take deep cleansing breaths when you recite your affirmations. Fill your chest, lungs and abdomen with air and then slowly release all the air and allow the tension to expel along with the exhale. Close your eyes and focus on the breaths coming in and flowing out and allow your muscles to drop since stress and anxiety tend to make muscles tense up which results in many physical aches and pains, as well as reduces hyperventilation and dizziness.

4. 
    

   WATCH YOUR NUTRITION INTAKE
   Certain substances, such as caffeine, nicotine, alcohol, salt, saturated fats (especially from animal products), starches, and sugar or corn sweeteners tend to aggravate feelings of anxiety. These substances need to be reduced or eliminated and replaced with more whole fruits, whole grains, vegetables, soy proteins, and foods containing Omega-3's into the daily diet. Avoid eating on the run or skipping meals.

5. EXERCISE TO REDUCE ANXIETY
   Exercise is the simplest and most effective way to reduce anxiety, stress and even panic attacks. Regular exercise helps to reduce migraines, muscle and joint stiffness, depression, and improve sleep quality.
   
   To keep motivated about a exercise routine start small and keep your routine simple with a variety of exercises; alternate different routines on different days; make your routine easy enough to achieve, yet challenging enough to not get bored with the routine; find a friend to exercise with can provide motivation to stick with your routine.
   
   To keep motivated about a exercise routine start small and keep your routine simple with a variety of exercises; alternate different routines on different days; make your routine easy enough to achieve, yet challenging enough to not get bored with the routine; find a friend to exercise with can provide motivation to stick with your routine.

6. 
    

   CONSIDER HERBAL AND ALTERNATIVE OPTIONS FOR ANXIETY
   Yoga, relaxation techniques, meditation, tai chi, qi gong, muscle massage, acupuncture and acupressure are all good hands on remedies with specific methods for reducing stress and anxiety. Learn more about these options and find out what methods work best for you.
   
   Herbal supplements that provide a mild relaxant to lower anxiety include chamomile, lemon balm, skullcap, valerian, or passionflower.
   
   Aromatherapies from the essential oils of lavender, jasmine, or blue chamomile are known to have a calming affect from anxiety.

Tips & Warnings

• If you feel you could use help getting your anxiety under control, seek further guidance from self-help books, counselors, holistic healers, etc.

[NatalieJ]

on 9/19/2009 Good tips on controlling anxiety. 5*

[sallyemaycreate]

on 9/11/2009 Excellent article... informative and very detailed. Thank you... 5*

[djvmann11]

on 9/10/2009 thanks for the article, recommend 5 stars

[Tiferet]

on 8/30/2009 Very comprehensive article. I know how bad things can get. I'm just now watching a video by Louise Hay..so much of anxiety is what we tell ourselves over and over and what triggers us. 5*

[believeinfamily]

on 7/31/2009 5* Great article on How to Take Control of Anxiety. Very thorough article on taking control of anxiety. Thanks for the tips. :)