Thursday, November 13, 2014

10 tips to get rid of anxiety

Many people, when they find they have an anxiety disorder, don’t know what to do. Once the diagnosis is in their hands they feel relieved that they can finally give a name to what are experiencing, but at the same time they feel lost, as if they were the only ones in the world who feel that way.

However, the reality is pretty different. Anxiety is one of the most common mental disorders. Only in the United States about 40 million people suffer from an anxiety disorder. The most common are the panic attacks and the stress disorders, although phobias and obsessive-compulsive disorders are also very common.

The good news are that you do not have to live your whole life with anxiety, this problem can be completely eliminated or at least you can control the symptoms. How?

1. Understanding that you are not alone

One of the best strategies to help deal with any disease is assuming that you are not alone. Anxiety is a very common condition, so if youinvestigate” a little bit, you’re likely to find many people around you who deal with the same symptoms. Talk to them about their feelings and strategies that they have found useful to get rid of anxiety and you’ll feel encouraged.

Count on your partner, friends or close relatives. Explain how you feel and permit them to support you so that they can understand you better. In fact, remember that sharing problems and concerns is the best way to minimize their impact.

2. Deciding to face anxiety

It could sound banal, but the truth is that many people who suffer anxiety would like to get rid of it but do nothing to achieve it, they just keep waiting for a miracle.

Here's some bad news: anxiety usually do not disappear by itself. No one can fight your battle, only you can take up the matter and decide how to face anxiety.

3. Collect helpful tools

As you can imagine, often, willpower is not enough to get rid of anxiety. This means that you should find out about the characteristics of this disease and the main techniques for controlling it. There are numerous options, from yoga to meditation and deep breathing exercises, visualization or even relaxation. There are very easy-to-learn techniques and, once taken as a habit, they will be very useful to handle everyday anxiety.

4. Do not let anxiety rule your life

Sometimes anxiety tries to take over your life, making it difficult to you to go to work, meet friends or even go out with your partner. However, if you allow her to win the first round, it is also likely she’ll win a second and a third. Then you will enter a vicious circle from which it will be increasingly difficult to get out. Therefore, strive to keep your social relationships, and when you decide to give up something, make sure it's not anxiety who speaks for you through your willpower.

5. Lead anxiety

Often, the best strategy to eliminate anxiety is to engage in any task you like or that is productive for you. If you're feeling a little anxious, do something, do not lie on the couch thinking about it. You can clean up the garden, do some sport or start a hobby, it is important to keep your mind occupied.

6. Assume that change needs time

Although our society has become accustomed to receiving almost instant gratification, you must understand that changes, especially the most important, do not happen overnight. Adjusting your expectations to reality is important because on the contrary, after a few weeks you’ll fell disappointed abandoning all the effort you've done so far.

7. Learn to deal with the ups and downs

The road to success is marked by many setbacks, and getting rid of anxiety is not different. It is therefore normal to pass a week without any panic attack but then have a relapse for a couple of days. This does not mean that your efforts have failed, on the contrary, the ups and downs are part of the treatment for anxiety. So you must learn to overcome relapses, understanding them as a step that brings you healing.

8. Evaluate the content of your thoughts

Thoughts are the basis of our actions: if you think negative, you will act accordingly; on the contrary, if you think positive, your behavior will be focused on the good things in your life. This same logic applies to anxiety. If you think constantly about situations that cause anxiety or how you feel when you're in these circumstances,  you’ll only obtain to increase the level of anxiety.

9. Learn to recognize the symptoms to prevent relapse

Paying attention to the symptoms of anxiety is the key to prevent future crises. For example, if you know that weakness in your legs, the little butterflies in the stomach, the dry mouth and a pounding heart are signs that a relapse is coming, you can implement right away an alternative therapy as meditation or deep breathing exercises.

10. Learn how to handle situations that provoke anxiety

It seems logical thinking that avoiding the situations that cause us anxiety, the problem is solved. But the reality is not that easy. Remember that anxiety, even if is usually determined by external factors, depends from within. Therefore, the solution is not running away from these situations but change our perspective and learn how to control them.


Keep feeding your neurons

10 tips to get rid of anxiety

Jennifer Delgado Suárez

Psicologist by profession and passion, dedicated to string words together. Discover my Books


Psychology as you never heard about...

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