How to controll anxiety?
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Coping with Anxiety
# Schedule a Time Out - A few minutes set aside for just you gives you time to step out of the situation long enough to regain perspective. One time out I like is stepping into a warm tub of water, sliding down into the water and letting the soothing comfort of a bubble bath "take me away" from the stressful situation.
# Give Yourself an Attitude Check - Take a few minutes to ask yourself, "Am I approaching life with a positive 'I can' attitude or with an attitude of negativism and defeat?" Taking an attitude check is as important to my mind as taking my pulse is to my body.
# Search for Hot Buttons - Hot Buttons are places in your life that stir up anxiety and seem to contribute to the stress in your life. Be on the lookout for the things that make you angry or frustrated immediately. These are your Hot Buttons. Once you find them, you can work through them by finding pressure points, the next item in our letting go checklist.
# Look for Revelation in Circumstances - Realize that the circumstances of life don't make you who you are; they reveal who you are. Ask yourself the tough question, "What about me is being revealed by my action/reaction to the circumstances in my life?" Be aware that the same destructive stress patterns in one person's life can be motivation to overcome difficult circumstances in the life of another person. Personal attitude could be the difference between a stressful situation and a learning one.
# Do a Control Check-Up - Take a look at who or what you trying to gain control over, and then remember this very basic truth: the only person you can have control over is yourself. I often try to gain control over circumstances and suddenly realize that the situation is a more difficult than I am able to handle. These moments become Aha! Moments: the moment you realize God may actually have the circumstances there for a reason. Are you working against God? If so, that will always be really stressful. Relieve anxiety by learning that He allows circumstances in your life for a reason. When you are able to do this, your stress will lessen considerably (Romans 8:28-29).
Have you identified the areas you need to work on? Good! After you know what they are, you can develop ways to overcome them, one by one. This includes identifying productive ways to cope with stress and trying to learn to incorporate them into your behavior. Here is a list of ways to cope with stress and anxiety that I can recommend from personal experience:
# Identify Your Unique Coping Mechanisms - Before you cope, you need to find ways that fit your personality and lifestyle. Recognize that some ways of coping -- such as by escaping the situation or running away from your problems -- are destructive in the long run. The only way to effectively coping with stress and anxiety is to face the causes of this stress.
# Change Your Focus - Get your mind off of the stress by changing your perspective on a given situation. Or go somewhere to change your surroundings.
# Make your own "God Box" - I have an old mayonnaise jar that I use for my God Box. A God Box is simply an object to remind yourself to give things over to God and not to try to handle them by yourself. You can even write your stressful situation on a slip of paper and put it inside of the box/jar. Sometimes, I need to be reminded that God doesn't need me to do His job. Try to remember not to take responsibility for the things that only He can do. I have to find a proper balance: I do my part and God does His. This takes care of a lot of my self-induced stress and anxiety overload.
# Feed Your Soul - Everyone has their very own Soul Food. Some of Soul Foods are music, the beauty of nature, inspiring stories, special relationships, a quiet place in the woods, or warmth from a gently lapping fire in the fireplace. God placed in each of us a desire for a unique something that touches and feeds our soul and draws us closer to Him so that we may regain our balance. You may need to take a vacation or getaway to regroup, dream, and allow God to refill the cup of your soul. If you remember to take a faith step toward God, be still (Psalm 46:10) and let God's presence surround you, you will really begin to relax and focus. My communication to God becomes a plea for His help. I pray "God help me to commit my stress and anxiety to You. Help me to be able to trust You to handle it. And please God, help me to accept Your way in my life.
What types of treatments are effective for anxiety?
Anxiety disorders respond very well to treatment, yet according to the Anxiety Disorders Association of America only 1/3 of those suffering from them receive help. This is unfortunate because treatment can offer immense relief, often in a relatively short amount of time. Most anxiety disorders are treated with cognitive-behavioral therapy (CBT), medication, or a combination of the two.
Cognitive-Behavioral Therapy
Cognitive-behavior therapy (CBT) is very effective in the treatment of anxiety disorders. As the name suggests, CBT focuses on changing both maladaptive thinking patterns—or cognitions—and behaviors. If you’re suffering from an anxiety disorder, CBT will help you identify and challenge the negative and irrational beliefs that are holding you back from working through your fears. Another key component of CBT is exposure. In exposure therapy, you confront your fears in a safe, controlled environment. Through repeated exposures, you will gain a greater sense of control over your anxieties. As you learn new skills for dealing with stressful situations, you will begin to get the upper hand on anxiety.
Cognitive-behavior therapy for anxiety usually takes between 12 and 20 weeks. CBT is conducted both in individual therapy and in groups of people with similar anxiety problems. To find out more about how CBT is used to treat anxiety disorders, visit Cognitive Behavioral Therapy and What is Cognitive-Behavioral Therapy? To find a cognitive-behavioral therapist in your area, visit Search for Therapists.
Medication
A variety of medications are used in the treatment of anxiety disorders, including traditional anti-anxiety drugs, antidepressants, and beta-blockers. Medication is sometimes used in the short-term to alleviate severe symptoms so that other forms of therapy can be pursued. Anxiety medications can be habit forming and may have unwanted side effects, so be sure to research your options.
first thing to do is breathe, breathing relaxes all your stressed regions and tends to calm you down.
best of luck and take care.
well, i have an anxiety problem as well. my doctor prescribed me a medication called lexapro that helps a lot. if i were you, i would go see your doctor. i mean, it is kind of a hassle, but it's really worth it.
I have them too,.. but I am on celexa now and havent had any for awhile.. I am just afraid when I come off the celexa.. I think psychiatric help will benefit lots.. Are you taking any legal or illegal drugs, cuz that can be a major cause, and try to destress! Thats major! All anxiety is is adrenaline built up in your body cause by the chemicals that were caused by stress so try not to stress, get lotsa sleep and meditate for sure. Once u have adrenaline you have the "fight or flight" responce and your heart beats fast, etc then you panic cuz you dont know why you body is doing this. Read up alot on it, understanding it will help you to control it, OH AND DEFINATLY look into a herbal drug called 5HTP, it will totally take your anxiety away, not prescription drug! I promise it will help but you gotta take any other drugs outta your diet especially cocain or speed or anything like that
Vigorous excercise
Quit caffeine
Meditation and breathing
Therapy
Some anti depressants can help, Zoloft is good but take a small dose, large doses can lead to worse problems
There really aren't any over-the-counter drugs that can reliably calm you down during an anxiety attack. Go see a doctor, and get the right prescription.
meditation is very good to fight this
The way to control anxiety and panic attacks is to be well prepared.
Before taking medication try acupuncture.its pain free the needles look like a cat whisker and are very bendy and it is very successful with anxiety and other disorders. All those medications have terrible side effects. Just breathe.
if there isnt acupuncture you or someone else could give you acupressure.here is a link to the points on the face for relaxation...just press the area with your thumb or pointer finger and release take slow breaths and then massage in a small circular motion..trust me its great http://www.natureforme.com/images/pics/a...
See panic attack treatments, at http://www.ezy-build.net.nz/~shaneris... on page 8.
Hi, sorry to hear you are feeling so bad. The following steps should eliminate (or at least significantly reduce) your panic attacks:
1.Breathe properly - if you control your breathing, you control panic. As soon as you notice the signs of anxiety, check your breathing: breathe in slowly through your nose pushing your tummy out (to the count of 5 or so). Breathe out slowly and for a bit longer (to the count of 7 or so) through your mouth. Do not breathe rapidly or shallowly (in the chest area). This will soon restore the balance of oxygen and you will feel a lot better.
2. Cognitive Behavioural Therapy! CBT is proven to be the most effective thing for panic attacks, OCD and anxiety etc. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can speak to your doctor about taking a course or you can take a course for free online at: www.livinglifetothefull.com
3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. You can get free downloads if you put "progressive muscle relaxation" into Google (e.g. lots of universities have them as free downloads)
With each step practise makes perfect. (i.e. practise the steps every day, not just when you are feeling bad). I hope you feel better soon. Best of luck!
The thing to do is not try to control them, you need to have an understanding of what is happening so you don't fear how you feel as much, so you know that it is just adrenalin and that nothing bad is going to happen to you. Avoiding and controling just does not work, you need to begin to move towards your fear centre, to begin to train your body that there is nothing to fear. I went through them and I am not saying it was easy, but avoiding and controling did me no good whatsoever. If you want to breathe deeply to control, them that's fine, but try to avoid trying to 'DO SOMETHING' about them.
Here is a page that may help http://www.anxietynomore.co.uk/panic_att...
Before learning anxiety panic attack relief, you must learn how to recognize anxiety attacks symptoms. Common symptoms of anxiety attacks are chest pain, difficulty breathing or shortness of breath, uncontrollable sweating, increased heart rate, trembling, excessive fear or feeling of going crazy, choking sensation and dizziness. Imagine feeling all of these things and if you cannot learn about anxiety panic attack relief, these symptoms are very disabling and can interfere with your daily life.
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