Top 5 Anxiety Management Techniques
By Valerie Parson
Aug 12, 2010
Among the major causes of anxiety include problems, frustrations, and obstacles that seem natural in life. Surely, if you are clueless in handling these matters, it can lead to more grave problems such as certain mental illnesses and other stress-related disorders. What's more is that if you do not do something about these problems, you can even suffer from losing everything you have worked so hard for. So to secure your sound mental and physical health, you can do some anxiety management programs. There are also some stress debriefing activities that you can do that address traumatic and stressful experiences. You have the power to control your anxiety and prevent it from ruining your life while you can still save it.
1. Some relaxation techniques would help. Combating anxiety can be done by doing effective relaxation
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Regular exercise always help. Did you know that stress can also be released through exercising? Well, anxiety can also be dealt with by having regular exercise to let you channel the distractions and frustrations in your mind. Your body will also benefit since you physically release stress into energy through exercise. Cells will also be rejuvenated to give you the glow that you need.
3. Know the technique of deep breathing. The art of breathing can also save you from anxiety. Slowly breathing deep with your abdomen and diaphragm is one anxiety management technique that is so simple yet very effective. Alternately count from 1 to 10 while doing deep breathing. You will eventually notice the feeling of calmness for both your mind and body. So fight stress the natural way by deep breathing.
4. Exercise your mind. To stay sharp and focused, engage in mental exercises such as crossword puzzles, picture puzzles, and Sudoku. This will not only relieve your anxiety, this will also take your mind away from your worries and eventually, these activities will help clear your
Odds are you or someone you know suffers from an anxiety disorder, this comes at no surprise however, because according to the Anxiety and Depression Association of America a whopping 40 million adults in the United States age 18 and older, or 18.1% of the population suffer from these disorders. According to helpguide.org there are six types of anxiety disorders, they consist of generalized anxiety disorder, panic disorder, obsessive-compulsive disorder, social anxiety disorder, phobias, and post-traumatic stress disorder. Within some of these disorders are different more specific disorders that can be diagnosed as well. For the most part all of these disorders come with their own signs, symptoms, caustations, and treatments, leaving a visit to a mental health professional as the best
Anxiety affects each one of us from time to time. It just seems to come with the territory. Most often, though, we simply manage to shake it off and get on with our life with no real harm done.
Anxiety plagues millions of Americans every day. There are so many people who go about their daily lives struggling with an untreated anxiety disorder. Contrary to popular assumption, anxiety is not something that goes away on its own. Each anxiety disorder is unique, and finding a way to treat your own type of anxiety can be a very emotionally taxing experience.
One myth is if you snap a rubber band around your wrist the thought will eventually go away. Even though that used to be a popular method, it actually makes your thought get even stronger. Another myth is that you can pass out or lose control if a panic attack gets too bad. An additional myth is that if you have anxiety you should always carry a paper bag with you so that if you start to hyperventilate you can use it. A paper bag, in this situation, is a crutch that will only make you more anxious, and hyperventilation is uncomfortable, but not dangerous. Likewise, another would be if you try to live a healthy lifestyle, by eating right, exercising, and avoiding caffeine, it will make your anxiety go away. While some of your anxiety may go away, it won’t cure it, you will need other help than just reducing stress to get rid of anxiety. And a final myth, medication is the only treatment for anxiety, but while medication does help, cognitive-behavioral therapy can work just as well or better than
- Become involved with meditation. There are plenty of studies that explore how meditation helps with healthy living along with stress and anxiety. Check out one of the meditation apps available online for a guided meditation experience.
Anxiety is a common occurrence and emotion in everyday life. Yet there are several individuals today who suffer from great pangs of anxiety and feelings of panic at such extremely high levels that it becomes quite debilitating. A normal, everyday environment can become so overwhelming that the day itself can stop dead in its tracks while the sufferer rides through the wave of intense emotions and thoughts which seem to be going a million miles a minute and showing no signs of stopping or slowing down.
To control my anxiety, I do whatever I think would help. When I wake up the morning of a presentation I try to calm myself. For example, I tell myself that the presentation is going to be fine, or if it is near the end of the day I will tell myself that it is not until later, so I do not need to worry about it right now. It usually helps to do this, but when I was younger I could not do it myself. My mom used to tell me these things and it would calm my nerves somewhat. I eventually picked up on how to believe myself when I try it on my own and now I can keep myself calm. If that does not work I tell others, such as my mom or friends, and they usually help. It may be really annoying to them to hear me complain about how I really do not want to do a presentation, or how I am scared because it is mentioned constantly. When none of this works I try to take matters into my own hands. If I am able to control the situation, such as a presentation, I try to get it done as soon as possible. I do things like these because to me it means that the situation will be over sooner and the sooner the better, especially with
The worst aspect of anxiety is that it is often well hidden by the sufferer so the people around you are not aware of what is happening to you. What if someone told you that there is an exercise that you can learn to do in just a few minutes that would not only help you cope with your anxiety but also reduce it over time?
Anxiety is a psychological disorder that affects many people, both mentally and physically. There are many different types of people who live with this disorder, from the young adults to the older generations and from female to male. There are various ways that the disorder may transform the life of the individual who go through the everyday effects of anxiety. A recent study from the Anxiety and Depression Association of America shows that “Anxiety disorders are the most common mental illness in the U.S, affecting 40 million adults in the United States age 18 and older, or 18% of the population.”(ADAA), with it being the most common disorder, it is also the most expensive disorder since people need a lot of help. People think of anxiety as just the usual small form of anxiety like when you drive and get nervous but it can be a lot more than extreme for some people. There are many different forms of anxiety that people can experience, for example social anxiety and various phobias. People have been researching ways to assist people with anxiety and attempt to help find the best methods to help them cope. Studies have been done on how anxiety runs in different cultural groups in america, these studies and more have shown that anxiety and depression usually go together.
Anxiety is a common disorder that should be taken seriously. People who have an anxiety disorder usually treat it with prescribed anti-anxiety medication; some also attend therapy. Did you know medical marijuana can treat anxiety as well?
I would definitely recommend controlled breathing as a means to reduce stress and anxiety based on research findings and my experience with the ReachOut Breathe app which I found very easy to use as well as useful in reducing my stress levels particularly stress associated with
To decrease anxiety or arousal, I would use breathing exercises to slow down my mind. Meditation is one way slow down a racing mind. Firstly, I would focus on counting my breaths. More specifically, an inhale would be counted as ‘1’, and the exhale would be counted as ‘2’. In meditation, the focus on this simple breathing exercise takes away the mental
Overtime, individuals develop their own unique way of reducing anxiety. These individuals may use positive strategies such as, exercising, reading, and dancing, or negative strategies such as, crying, yelling, and smoking.
I do believe that meditative exercises can help with anxiety attack. I can give an example of how I use meditation now. In 2012, I was in Atlantic City, New Jersey, my friends and I were visiting a beach, after the beach we decided to go to Rita’s. As soon as we crossed the street shots began pouring out. One of them hit our vehicle. Now moving into the future everytime I hear a woosh sound I think it is gun firing. For instance when a train comes to a stop and then the steam is let out the sound given out is a woosh. I get anxious and scared. But through meditation I let my mind know that the sound is expected in scenarios so that helps draw my attention away from the anxiety. I also enjoyed the drum circle. The whole circle participated and it was very funny. It was funny because we were all expecting someone in the class to make a funny sound so we could all do it. Overall, the circle from last Wednesday was very creative, unique and fun. The reading in the book was also intriguing. I liked how the elders got the local Boys and Girls club to get involved. I thought that it was a brilliant idea. Through the reading I was able to find out the difference between a circle and similar process. Which has been on my mind since I
After researching many different websites almost all website gave a list of ways to reduce or prevent having anxiety all together. First thing to do is laugh it off. Sounds a little odd right? Well let me explain. When the body laughs even if it is a fake laugh the body instantly releases a chemical known as Dopamine. This chemical is a "feel good" chemical. It is the chemical that makes the human body feel more cheerful. Thus allowing the anxiety to calm down. The second thing on the list is to have a scheduled relaxation time. Throughout the day the body tends to become tense and can become extremely stressed some days. In order to reduce the tension, and stress levels it is best to set a time aside to have relaxation time. Allow the body to relax for at least thirty minutes by taking slow deep breaths, and allowing all the problems to just be gone for those thirty minutes. The next step is to read a book, practice yoga, or even just drinking tea. Allowing the body to relax even just for a short while will allow tension and stress to be majorly reduced. The third and final thing to reduce anxiety is to eat healthy. Have someone ever told you the saying " you are what you eat?" Well that is actually