Overcoming Anxiety

Edvard Munch The ScreamAnxiety can be a problematic condition that can affect different people in varying degrees and this condition can seriously affect the normal functioning of these individuals. Anxiety in excessive proportions can wreak havoc in a person’s professional as well as personal life. Therapy and medication can help individuals in overcoming anxiety and getting relief from the symptoms associated with this condition, as can exercise, natural remedies and relaxation techniques:

First Steps to Overcome Anxiety Symptoms:

Individuals suffering from anxiety tend to worry continuously. In some cases people may fear specific events or situations and in most cases they tend to suffer from depression and a persistent sense of doom. The physical symptoms accompanying anxiety include trembling, palpitations, stomach upset, sweating, dizziness etc. Anxiety can adversely affect your quality of life, so overcoming the condition is extremely important for your mental and physical well-being. As a first step for overcoming anxiety, it is important that patients consult a GP or mental health professional who can suggest a specific course of action.

Cognitive Behavioral Therapy:

Cognitive Behavioral Therapy (CBT) can help patients to identify irrational or negative thinking and false beliefs. It can help patients gain some perspective over their feelings and develop a sense of detachment. This gives patients the skills and techniques to assess these negative emotions and respond in more healthful ways; Allowing people to manage the negative thinking and replace it with positive thoughts. Based on an initial assessment, CBT can draw on distraction, imagery, visualizing and motivational or positive self-talk to counteract the negative thinking the patient has become adapted to. In the case of phobias, Cognitive behavioral Therapy can be used to gradually expose the anxiety patient to their fear. When combined with the distraction, imagery and positive thinking techniques, this exposure can help the patient gradually overcome their phobias. CBT can be used individually with a mental health professional or as part of a support groupTherapy also allows those experiencing anxiety to openly talk about the anxieties with a trusted therapist. Talking about these feelings ensure that patients get relief from them. Under the guidance of the therapist the patients are also able to look at their anxieties and fears in the right perspective. Overcoming anxiety then becomes easier as the feelings are not overwhelming.

Distraction:

Distraction is a technique that can be used to overcome anxiety, either by yourself, or with the help of a professional. It involves learning to think about other things whenever you realize negative or anxious thoughts creeping in. An important part of overcoming anxiety is to keep the mind away from anxiety producing thoughts and emotions. Constructive work can contribute by allowing patients to keep their mind occupied and thereby ensure that anxiety does not become worse. You could consider finding a hobby (or rekindling a hobby you previously enjoyed) or try volunteer work. Goal setting and working hard towards the goal can also ensure that the mind is turned away from the negative and worrying thoughts. Try thinking about one thing you would really like to achieve and set actionable goals in order to help you achieve them.

Positive Thinking:

Negative thinking patterns are are the cause of anxiety and so identifying these thoughts and gaining control over them is extremely important for overcoming anxiety. Positive thinking – even if you don’t believe it at first – therefore helps in overcoming anxiety and over time you’ll find you’re thinking more positively. Through training and practice those suffering from anxiety can learn to be thankful for all the good things in their life and thereby reduce the anxiety.

Relaxation:

Relaxation is also an important tool in overcoming anxiety. Doing enjoyable activities can be extremely relaxing and can ensure that the mind is kept free of anxiety producing thoughts. Cleaning the house, working in the garden, painting, and reading can allow those suffering from anxiety to relax. Those suffering from anxiety can benefit from postponing the thinking to a time out period when they can think about their fears. This will allow them to maintain their productivity during the day without allowing the anxiety and fear producing thoughts to interfere. Yoga and meditation are a good way to learn relaxation and breathing techniques that will help you to calm down when you are starting to feel anxious.

Lifestyle:

Changes in lifestyle practices are also extremely important to successfully overcoming anxiety. Exercise is important because it releases a range of hormones that make you feel good. It can also give you a release that ensures that the fears and anxieties do not become overwhelming. Those suffering from anxiety also tend to experience depression. Exercise works especially well in alleviating depression as it results in release of endorphins in the brain. Healthy eating and getting adequate rest is also important in healing from anxiety. If you suffer from anxiety, it is best to avoid alcohol, drugs and caffeine  Many people find that alcohol can increase their anxiety problems. Similarly, some people have a caffeine sensitivity that can be exacerbate or cause their anxiety, particularly with the high caffeine energy drinks currently available.

Natural Remedies:

There are many natural remedies that can be used to help with anxiety problems. St John’s Wort is a popular and effective remedy, but to be effective it needs to be taken regularly for several weeks. Passionflower is known as an effective sedative that can help prevent the symptoms of anxiety like insomnia.

Medication:

There are a range of medications that can help to reduce anxiety. It is important to seek advice from a health professional if you feel you need additional support or medication for your anxiety. Medication and therapy advice should be consistently followed and it is also important that changes in the medication are made only as per the advice of the mental health professionals.

Anti-Anxiety Program:

Anxiety affects everyone differently and it also needs to be treated differently in depending on the person. While there is no surefire way to overcome anxiety, I recommend The Linden Method as an effective way to treat anxiety and panic disorders. Many people – including myself – have successfully used this method to overcome anxiety and panic. Give it a try today:
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