Self Help For Anxiety
In this article we are going to look at how you can self help for anxiety. There is nothing fun about Generalized Anxiety Disorder especially when it is a constant flood of nerves that interrupts our daily lives. In this self help anxiety guide we are going to take a closer look at what you can do to lessen the anxiety.
What Is Anxiety
Anxiety is tied to our fight and flight response. Something triggers this natural response and we are left with a flood of adrenaline which sends our brains into overdrive. Now the fight or flight response has its own purpose and it has been saving humans from disasters since the beginning of time. The problem becomes when the fight or flight response is too easily triggered and we need to deal with the result which is a high level of anxiety. Thankfully there are methods that will allow us to get our anxiety back in control
When it comes to reducing our anxiety it is essential in identifying what sets off our anxiety in the first place. Now this unfortunately is much each that it sounds. There are obvious triggers such as fear of the dark, speaking in public or crowded place but what we need to figure out is what causes each of them at the root. Fear of the dark tends to be related to a childhood event regarding an incident or incidents that took place with the lights out. Speaking in public tends to be due to a mindset of something going wrong and being embarrassed. A fear of crowded places could be due to the potential of danger, whereas the person who is concerned about their safety feels that something could go wrong. Obviously this is tied to an event earlier in this persons’ life where they were assaulted or experienced a terrifying event revolved around their own personal safety such as being mugged.
Now all the examples I gave above are rather simplistic but it does prove the point by identifying your triggers will help with your anxiety. One of the main goals of therapy for Post Traumatic Stress Disorder is by identifying triggers and then working on desensitizing them to take away their power.
What I have found that helps when identifying triggers is by keeping a journal. Everytime I experience a high level of anxiety or a panic attack I try to document what I was thinking, where I was and any other information that will help me figure out what may have triggered the event. After doing this for awhile enables me to figure out the pattern that will hopefully help me identify the trigger.
Anxiety And Mindfulness
The key to mindfulness is to stay in the present and not allow thoughts or emotions from the past to come raging forward. Mindfulness is a technique that is used a lot when treating both Borderline Personality Disorder, Post Traumatic Stress Disorder and Anxiety.
Wikipedia defines Mindfulness as;
Mindfulness is the psychological process of bringing one’s attention to experiences occurring in the present moment, which can be developed through the practice of meditation and other training. The term “mindfulness” is a translation of the Pali term sat which is a significant element of Buddhist traditions. In Buddhist teachings, mindfulness is utilized to develop self-knowledge and wisdom that gradually lead to what is described as enlightenment or the complete freedom from suffering.
Needless to say Mindfulness is incredibly helpful and goes a long way to helping us to live in the now and moving our lives forward.
Self Help For Anxiety Tips
Developing Coping Mechanisms – It is essential that you develop coping mechanisms that you can use when the dreaded anxiety hits. Whether it is deep breathing, meditation or visualization it is important to find one that works for you. Deep breathing is helpful and it will allow you to focus. Breathe in slowing through your nose and out through your mouth as many times as you need to in order to calm your brain down. Meditation is also a powerful tool that is connected to mindfulness that many people have used over the centuries to bring a more sense of calm to their every day life. Visualization is a common technique that promotes calmness and confidence. This tends to be helpful in terms of public speaking or accomplishing a task that you are unsure of. By visualizing the event going well your body and brain will react in a more positive way. Visualization is a common technique used by professional athletes
Developing A Support System – This is essential when dealing with any time of mental health issue. If you have a close friend or relative who is aware of your higher level of anxiety they can help you through difficult situations. The person whose presence alone may go along way to calm you down the person can also remind you of the coping mechanisms that you have developed to use in heighten states of anxiety
Self Help For Anxiety And Panic Attacks
Anxiety attacks suck. From the overwhelming feeling of doom and gloom to your heart trying to jump out of your chest to the feeling of not being able to breathe. There is nothing fun about panic attacks. What is essential when dealing with panic attacks is to try to focus on any object that is in the area that you are in. See the brain knows that object is real and the situation causing the irrational way of panic is not. Focus on your breathing. Breathe in your nose and out of your mouth over and over again until the attack lessens. When the anxiety attack is over and it will pass make sure you document it which will enable you to help figure out your triggers
There is nothing fun about anxiety and panic attacks can be very scary but you have the ability to lessen your anxiety and get on with your life. Do you have any tips that you can share with others suffering from anxiety. Leave them in the comment section below