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Steps For Effectively Managing Anxiety

By Edited Jul 31, 2016 0 0

Are sweats, rapid heartbeat and shortness of breath a major part of your life? If these are, you aren't necessarily having a heart attack. You may be suffering from anxiety attacks that can lead into the more commonly seen panic attacks. If you do suffer from an anxiety disorder, learning to manage it is the very first step to overcoming it.

 Anxiety has always been characterized as extreme reactions to some fear driven situation. You may have experienced this if you were walking down an alley at night and you thought someone was following you. Your palms get sweaty, your heart starts to race, you have a heightened sense that give you an adrenalin rush that may just save your life. This is the beginnings of the flight or fight syndrome.

 If you have frequent anxiety you could well be the fearful of the outcomes of situations, not the situations themselves. You may develop an anxiety attack over meeting someone new for the first time, being late for work, or getting stuck in traffic if you need to be somewhere at a specific time. Anxiety and panic could be the end result of something called the “fear of the unknown.”

 Anxiety and panic are normal experiences for just about everyone. This is normal for fight or flight situations. It could actually save your life. We can, and do, develop anxiety over new situations. When the outcome of that new situations does not materialize as we thought it would, our anxiety or panic stops. For folks with chronic anxiety, this is definitely not the case at all.

 All situations that bring on anxiety or panic are not necessarily life threatening to us. You may feel that anxiety is the only way to deal with the problem or situation that is extremely stressful and has presented itself to you head on. Anxiety in this form and is not processed and conquered can lead to depression.

 If you do suffer from anxiety attacks occasionally or have more frequent anxiety that is a disorder there are steps you can take to keep your anxiety under your control.

 You can certainly see a professional. For many people this is the best first step. Self-diagnosis of any type of physical or mental disorder or condition is extremely unwise and could be very dangerous. A professional psychologist or psychiatrist can help you understand the condition you have in regards to anxiety and possibly prescribe some medication that will help or other effective techniques to relieve the symptoms.

 You can exercise on a regular basis and this exercise will help you use oxygen more efficiently. A regular exercise routine will help get more oxygen to the brain. This will also help you increase your focus that may help you see more solutions to problems rather than developing anxiety over them.

 Get a good nights sleep—as a deep sleep cycle is one of the major ways the body helps to heal and repair itself. When you do reach the REM stage and sleep for several hours you will usually feel more rested. Most people do need at least 8 hours sleep each night, but that does vary from person to person.

 You can meditate. A very simple form of meditation is just taking 5 minutes to clear your mind every day. This can be effective for you in your fight against anxiety. You will begin to understand that there is much more to meditation than chanting mantras and yoga exercise. Although, practicing yoga is a great way to quiet your mind and help you learn to control your breathing.

 You can learn to manage the worry. This mean you need to learn what happens when you start into an anxiety mode. Can you feel your heart quickening and your breathing getting more rapid? You can focus on your breathing and start a countdown backward from 10 to 0. Take a look at what is happening. What is actually happening when you do this? You can tightly focus and effectively resist to read anything more into the situation than what is actually happening.

 You can look for and find some activities that you find relaxing. As you probably know, stress and anxiety will rob you of your energy. Do something you really enjoy doing on a regular basis; it doesn't matter what it is as long as you enjoy doing it and feel the relaxing benefits of that activity.

 Above all else, don't use alcohol or non-prescription drugs. You may think that these things will help you relax and move out of the stressful or anxiety causing situation, but alcohol is a depressant and other drugs may just get the anxiety going stronger. Actually, if you do start to rely on these things, you could start to develop other problems in the process.

 We do know that anxiety and panic can come into our lives at any time. For most of us it is very normal. When anxiety and panic become more frequent for you, you could be at serious risk for other major problems. Seek professional help immediately if you think panic and anxiety are starting to take over your life. There is no need to continue with this life-threatening condition when there is lots of professional help available. You don't have to suffer in silence.

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