Thoughts From A Psychotherapist

Some Tips For Coping with Anxiety

The free online dictionary defines anxiety as “a state of uneasiness or tension caused by apprehension of possible future misfortune, danger, etc.; worry.”

What can you do when you experience anxiety?

  1. Don’t fight it or deny it.  Since anxiety is such an uncomfortable feeling most people try to push it away.  However, the more you push your anxiety away the more intense it will be when it returns and it usually returns.
  2. Anxiety is often masking an underlying feeling such as sadness, anger, or fear.  Allow yourself to sit and notice what is going on underneath the anxiety.  If you allow yourself to have those feelings your anxiety will abate.
  3. Exercise is good both when you are feeling anxious and as a way to prevent anxiety.  Research has shown that exercise can be an effective treatment for anxiety right up there with therapy and medication.
  4. Daily meditation is an excellent treatment for anxiety.  You do not have to meditate for long periods of time each day, ten minutes a day can significantly help anxiety.  There are many different ways to meditate and many free resources for this on the internet.
  5. Reduce your caffeine intake. Caffeine is a stimulant and can worsen anxiety symptoms.
  6. Write it out. Often anxiety manifests by racing thoughts. Taking the time to write out these thoughts can often take away their power and as a result reduce your anxiety.
  7. Talk it out. For the same reasons as above talking it out can help you feel better about a situation.
  8. Train your brain to do things differently. When you mind starts racing with anxiety visualize a stop sign and stop your brain from moving forward. You will have to do this a few times in order to stop your brain but the more you practice this the easier it will get.
  9. Give yourself some daily worry time. You know you have a lot on your mind and you are worried so allow yourself a certain time every day to worry.  When the time is up using your thought stopping techniques to stop your worrying. Your worry time should not be more than half an hour.
  10. Seek professional help.  If the above suggestions do not help your anxiety it may be time to seek professional helpf from your doctor or a therapist.

 

I have some free short meditations on my website for you to try it out. 

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