Coping with Anxiety

Anxiety can be debilitating, but there are many things you can do to help minimise the impact it has on your life, or deal with it when it happens. By learning how to minimise your anxiety levels you can lead a much happier and normal life, some people are even able to use these techniques to completely overcome anxiety.


Tips, Tricks and Techniques for minimising Anxiety

De-Stress

Learning to keep your stress levels at a minim will help reduce the amount of anxiety you feel. There are a lot of things you can do to help reduce your stress levels, including changing how you deal with specific stresses, relaxation and meditation techniques. Do a google search on stress reduction, there is loads of info out there!

Relax

Make sure you take some time to relax and chill out every day, even if it's only 10 minutes.

Tackle Problems Constructively

When faced with a problem that may cause you stress or anxiety, find a way to tackle it constructively. Avoid thinking about 'what could go wrong' as this can increase stress and anxiety levels. Make a plan, write a list (or make a list in your head) of the ways you could possibly solve or work around this problem. If the problem can't be solved is there another way of accomplishing your goal? Or does it even matter if the problem remains unsolved? Be logical and rational when problem solving.

Eat a balanced diet

Eating a healthy and well balanced diet will improve your health and well being. Studies have shown that increasing your intake of foods containing B Vitamins, Omega 3, Complex Carbohydrates and Protein can help reduce anxiety levels. Reduce sugar intake as high sugar levels can increase anxiety (alternatively, low sugar levels can increase anxiety so don't cut it out completely). Reduce caffeine and alcohol intake as these too can increase anxiety levels, and reduce intake of junk and processed foods as these are stripped of essential vitamins and nutrients needed for health and well-being.

Exercise

Exercise for at least 30 minutes at least 3 times a week can help reduce anxiety levels. When you exercise it will increase blood flow and oxygen levels which stimulate the nervous system, helping to relieve tension in the body and promote calmer, clearer thinking. It causes your body to release endorphins which can alleviate pain and cause a state of mental well-being, and it's a good way to reduce stress levels.

Learn

Learn about Anxiety, what it does, how it does it, why it does it ... For many the worst part of anxiety is anxiety itself, the symptoms can often be frightening, and the fear of experiencing those symptoms can often increase anxiety, or even be enough to cause a panic attack. It can be incredibly helpful to learn what your symptoms are, and specifically what the actual physical effect on you is, and what causes it. It is important to know that symptoms of anxiety themselves cannot cause you physical harm.

Face your Fear

A very wise man once said "There is nothing to fear but fear itself", this is particularly true in the case of anxiety. In most cases the anxiety experienced over an event or occurrence is worse than event or occurrence itself. It is this fear that debilitates and causes sufferers of anxiety to avoid many situations where there is the potential for an anxiety trigger. However, by avoiding situations that cause anxiety, your anxiety will be increased as avoidance will only serve to reinforce the fear. By facing the things that cause anxiety you can learn that in most cases they aren't as bad as you thought. Start with something small, ask for help if you need it. In cases of severe anxiety you may need the help from a counsellor or therapist to do this.


Tips, Tricks and Techniques for coping with high Anxiety levels Panic Attacks

Safe Place

The first thing to do if you are experiencing a panic attack is to make sure you are in a safe place. (For example; if you are driving, find somewhere safe to pull over to the side of the road).

Grounding Technique

You can use this technique when expriencing high anxiety levels or some panic attack symptoms. Wait, stop and breathe calmly, then use awareness of your senses to 'focus out'. In your head, slowly and one at a time list the things you can hear, then the things you can see, the things you can feel or touch, things you can smell, and then things you can taste.

Breathing Technique - Slow Breathing

If you are starting to panic, stop and find somewhere to sit down or lean against something. Hold your breath for a few seconds but don't take a deep breath. Breathe out slowly and say the word "relax" in a calm manner. Breathe slowly in to the count of three, and then slowly out to the count of three. Repeat breathing in a six-second cycle for five minutes or until all symptoms of over breathing have gone.

Breathing Technique -With a Sigh

Drop your shoulders. Concentrate on a slow sigh. Let the tension go when breathing out. Continue by breathing calmly and slowly in the lower part of your chest.

Breathing Technique -While Sitting Down

Breathe in slowly and imagine the breath reaching down to your toes, up your legs and body, up your fingers and arms, into your face and head until you feel full and light. Breathe out gently, feeling heavier all the time. Pause, then carry on with your jobs.

Breathing Technique -When Panicking

Drop your shoulders and let your breath go. Push out your tummy muscles. Breath in slowly and gently, gradually letting tummy muscles go. Breath out slowly with a long sigh, feeling the tension leave your body. Concentrate on your breathing or something in your surroundings to distract you from the panic. Reapeat until calmer.

Re-Breathing (for hyperventilation)

Make a mask over you nose and mouth and keep it there (you can use a paper bag). Slowly breathe in through your nose and out through your mouth and continue to do so without taking the 'mask' away or holding your breath, try to stay calm and relaxed. If you hold your elbows at or above your shoulders, this makes it harder to over breathe. By breathing in your own exhaled air it helps to re-balance the chemicals in your body and alleviate anxiety.

Riding it Out

Sometimes when experiencing a panic attack, despite all your best efforts, no amount of breathing techniques or grounding will work. In times like those the best thing you can do can be to just ride it out. Try to go with it rather than against it, when you fight against the panic symptoms it can make them worse, and prolong the panic attack. When you get to a state where you feel the panic is starting to abate you can try try grounding or breathing techniques again if you wish.