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10 ways to reduce anxiety

By Edited Apr 13, 2016 0 0

1. Make a note of when you feel anxious. What is happening at these times? What could you change could to reduce your anxiety? For example, if you get anxious alone at home would it help to call someone in the evening or add extra security?

2. What do other people do? Ask your friends what they do in the situations you get nervous in. They may have some simple solutions. You may also find that you are putting yourself into situations that they would feel anxious in as well and may suggest alternatives that won't cause as much anxiety.

3. Have you always suffered with this level of anxiety? If you haven't then ask yourself what is different now. Think about what you did before, what your attitude was before. Can you do those things and have that same attitude again? Identify why you feel anxious now when you didn't in the past.

4. Imagine the worst. Think about what it would be like if what you're worried about actually happened. How likely is it to happen? Is it just the initial thought that is making you anxious and you would feel less anxious after the first time? If so, is there a way you can make that first time easier so that you can get past that barrier and then have less to feel anxious about?

5. List all the pros and cons of your anxiety. This may sound silly as you would think you didn't want to feel anxious but sometimes anxiety can be beneficial. For example, being anxious about meeting new people means that you won't show yourself up (which people don't usuall want to do) so that goes on the pro list. But the anxiety also stops you making new friends and means you feel left out so that goes on the con list.

6. Keep an intake diary. Keep a daily diary on what you eat, drink, smoke and take as medication. What you take into your body may be affecting you and giving you the same symptoms as anxiety. If you don't eat regularly that can cause you to feel weak or faint, similar to the start of a panic attack. Cut down on anything that may be a culprit and notice if there is a difference. Check the side effects of any medication you are taking and if that is the cause then ask your doctor if there is an alternative.

7. Use cognitive behaviour therapy. Cognitive behaviour therapy or CBT is a system that helps you to develop different ways of thinking and reacting to situations. There are CBT books that you can work through on your own but sessions with a professional practitioner can often give you a good kickstart as you have someone else to challenge your current thoughts and behaviours in a supportive way. Your doctor may be able to refer you to a CBT professional or you could find your own by recommendation or the internet.

8. Use hypnosis. Hypnotherapy at a very basic level can help you to feel more relaxed which means that you will feel less anxious. You can get relaxation CDs or visit a hypnotherapist for a more personalised session. Hypnotherapy can also help you find out if there are any subconscious reasons for your anxiety and help you deal with those so that you reduce your anxiety even further. Again, your doctor may be able to recommend a hypnotherapist, you can ask people you know for a recommendation or you can research local hypnotherapists on the internet.

9. Slow down! If you are always on the go, never have enough time to fit everything in, are worried about leaving things behind or turning up late then that can definitely make you feel anxious and on edge. Learn how to say no to the things you can't fit in and be realistic about how much you can actually do. For a few weeks keep a diary of the things that you are trying to fit in and how long they actually take. You may well notice a shortfall so think about how you can rearrange your life to help you feel more relaxed.

10. Take time out for you.This could be spending time doing a hobby walking in the park, relaxing in the bath, having a massage - whatever helps you feel relaxed. That relaxation helps to give you time to sort your thoughts out and also gives you something else other than the anxiety to think about.


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