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10 Things You Can Do Right Now to Help Your
Anxiety Disorder
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Cut Caffeine
–Numerous studies show that caffeine may
provoke attacks and symptoms of anxiety
disorders. Many anxiety disorder
specialists will recommend that you
remove or limit the amount of caffeine
you consume.
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Exercise
– Even though you may feel like exercise
is the last thing you want to do (You
actually want me to raise my heart rate
on purpose!?!), in many studies it has
been shown to help relieve anxiety
symptoms. Shoot for a half hour a day;
you’ll be amazed at what a difference it
makes.
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Nutrition
– I have personally found that a better
diet = less anxiety. Anything is better
than fast food and junk food. I started
to see a difference when I changed the
amount of times I ate and the portions
of my meals. Eat less per meal but more
often. I have about 4 meals a day and a
couple of snacks in between, nothing too
big.
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Humor
– Believe me I know anxiety disorders
are nothing to laugh about (I have
general anxiety disorder myself), but
you need to be able to laugh at
yourself. Taking yourself too seriously
will just add to your anxiety.
5.
Breathing
– So you say “Thanks but I think I’ve got
this one down.” Well, maybe not… A simple
breathing technique that goes by a few
different names can reduce, stop, or even
prevent a panic or anxiety attack. Belly
breathing, diaphragmatic breathing, or
abdominal breathing, it’s all the same.
This technique is sometimes difficult for
someone with an anxiety disorder to learn
right away so do not be discouraged if it
takes a while.
The Technique: Begin by lying on your
back. Place one hand on your chest and the
other on your stomach. Focus on your
stomach rising as you inhale and falling
when exhale. Your chest should remain
fairly still. Just breathe with your
stomach. Your shooting for about 6-8
breathes a minute. There shouldn’t be any
stress or effort in this, take your time and
be kind to yourself. Once you are well
practiced in this technique you can call on
it at anytime to relieve stress, anxiety or
a panic attack.
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Alcohol
– You may experience minor relief of
your anxiety symptoms from alcohol,
however, as the alcohol wears off you
may find that your anxiety returns with
greater intensity. Try to limit your
drinking as much as possible. Now, I’m
not saying the occasional cocktail or
two is bad, everyone has they’re own
opinions on drinking. All I’m saying is
that if you’re using alcohol to
self-medicate your anxiety disorder,
it’s not going to work. It may give you
temporary relief (Ok I know it does, I’m
guilty too), but in the long run it’s
going to cause more problems for you
than the temporary benefits.
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Self Talk
– Become conscious of your inner voice,
you’ll notice very quickly that you’re
probably being pretty tough on yourself
and maybe a little pessimistic. When
you catch yourself being negative
correct yourself and change your
attitude.
Example: “I shouldn’t be feeling
like this, what’s wrong with me, why can’t I
get it together!”
Correction: “It’s ok for me to be
anxious, it will pass it always does, I’m
feeling better already.”
It’s ok if you don’t believe what you’re
saying to yourself, it takes some time but
the more you stay positive and supportive of
yourself you will begin to see changes in
your thinking. I promise you one day soon
you’ll be doing something and catch yourself
being positive and supportive without even
thinking about it. You’ll have one of those
“a ha” moments and you’ll feel better.
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Me Time
– Reserve at least one half hour a day
for you. Your spouse,
your friends, your kids and anyone else
should know that this is your time and
you are not to be disturbed. Find a
nice quiet place where you can relax (at
least try to) and turn off your cell
phone (the world will still turn without
being able to get a hold of you for 30
minutes). What should I do with my 30
minutes? Whatever you want, it
shouldn’t be work related, it should be
you related. What makes
you feel good? Maybe a meditation
tape/CD, a nap, a book. It’s your time
and your time alone.
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Sleep
– Get into a routine and stick with it.
Insomnia is anxiety’s best friend.
Getting a full nights rest can improve
your anxiety. If you can afford it,
invest in your bed, a new mattress, or
new sheets even some new pillows.
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Organic Foods
– A lot of people find that the
pesticides and food additives in
non-organic foods affect them in ways
they don’t even know. I could have
never imagined what kind of impact
switching over to organic foods could
have on my anxiety until I did it.
After about a week, my anxiety symptoms
had improved. The switch wasn’t very
difficult. In my grocery store there is
an organic product for almost every
unnaturally processed or grown product
that I used to buy.
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As always,
AnxietyAnswers.net provides this
information for your general knowledge.
This information is not to be used as a
substitute for professional medical or
psychiatric diagnosis, treatment, or
advice. Please consult your physician or
psychiatrist before undertaking any new
treatment or remedy.
Author: Edmond D. Antes
© 2007
AnxietyAnswers.net – All Rights
Reserved
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