Self-Help Tips for Dealing with Anxiety

Self-Help Tips for Dealing with Anxiety

Everybody experiences anxiety from time to time in their life. You can’t always just breathe through an anxiety attack either. Anxiety attacks people in different ways. Some have trouble breathing, their heart races, with flushed skin and chest pain. If you have frequent anxiety attacks, try these self-help tips for dealing with them.

1. Exaggerate your biggest fear – Talk to a friend about your biggest fear, whether it be giving a presentation to your class or riding a roller coaster. Make it as dramatic as possible with lots of descriptive words and plenty of your raw emotions. Then when it comes time for you to do that thing that scares you, it won’t be as horrifying because you’ve already ruled out all the possible horrible things that can happen to you. After talking to your friend about this a couple times, your stories and exaggerations will start to become very silly and something you can laugh about together.

2. Distract yourself – In your scary situation, just don’t think about where you are or what you’re doing. Seems easier said than done, but with practice it ‘ll almost be like you aren’t even in the situation that causes your anxiety.

3. Exercise – Stress and anxiety both release the same hormone: adrenaline. When you exercise, you are releasing this hormone, making your anxiety levels go down.

4. Do not consume too much caffeine or alcohol. Both are stimulants and will only make your anxiety worse. Instead, turn to drinks like milk and water. Some general foods that are good to bring down your anxiety levels include nuts, berries, yogurts, legumes, and dark orange vegetables.

5. Meditate – Calm yourself down and simply focus on your breathing; nothing else. Tune out everything going on around you and count each breath you take.

6. Break down the days into minutes. Instead of stressing yourself out about what you’re going to do in the next three hours, focus on the seconds and minutes you are living in right now. This will help to eliminate some worries and anxiety you may have for a certain part of your day.

7. Use visual anchors. If you feel yourself getting anxious, find something that brings a sense of calm to you and just focus on it. For example, if you find yourself stuck in traffic, you can look up at the clouds to help you feel calm.

8. Repeat a mantra. Simply repeat over and over in your head a phrase that brings calmness and peace within yourself. A sample phrase would be, I am enough or I can do this. Building yourself up is often a technique people use to relieve some of their anxiety.

9. Write a love letter to yourself. This is just like what you’d do if you were repeating a mantra. Write down on a piece of paper all of the things you love about yourself. Then when you’re having an anxiety attack, read the letter. This, once again, will help relieve some anxiety.

You aren’t alone in this world. Millions of people suffer from anxiety. These tips given may not all work for you and that’s okay. There are other tips out there for you to try, as well as doctors and other professionals to talk to.

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When Self-Help Isn’t Enough – Signs That You Need Professional Help

When Self-Help Isn’t Enough – Signs That You Need Professional Help

Sometimes you get to a point in your self-help journey where you realize that what you’re doing for yourself just isn’t enough anymore, or quite possibly never was. When you get to this point, it may be time to get help from a professional. Listed below is a list of common mental disorders and the signs that you need further help.

1. Anxiety

If you’ve tried meditation, exaggerating your biggest fear, and distracting yourself but they haven’t worked, it’s easy to get flustered. But this may not always be your warning sign that you need more help. You may just need to keep trying out the methods or try some new ones.

However, you may need help if you’re noticing that your anxiety is causing you a lot of distress and getting in the way of your life. If your anxiety is preventing you from going to school or work, drive, or go to the grocery store, this is when you may need to get some professional help. Talk to your doctor about the options open to you before going through with anything.

2. Depression

If you’ve tried being more active, avoiding alcohol and caffeine, and you’ve talked to your loved ones about how you’re feeling, but those things just aren’t helping you to manage your depression, you may just end up getting more depressed. Don’t jump to conclusions though that you need help because those tips haven’t worked. There are always different tips to try that just might do the trick for you.

However, if you’ve ever had thoughts of harming yourself to escape from your depression, get the help you need now. Another sign that you need professional help would be if your depression is getting in the way of you having fun. If you choose staying at home in your room, depressed and angry with the world over going out with your friends, for example, it’s time to get help. Don’t let your depression get the best of you. Whenever you decide that you need professional help, it’s available at any time of day.

3. Addiction

If you’ve tried talking to your loved ones and eliminating the thing you’re addicted to from your life but it hasn’t worked, this may be the time for you to get help from a professional. Addictions can be very dangerous and toxic to your body. You need to get help right away if you still have a feeling of need towards what you’re addicted to. Professionals will be able to help you and eliminate that sense of need.

If you feel as though your mental state is getting too much for you to handle, you need to get the professional help you need. Ask for help before it’s too late. Different types of illnesses all have different tell-tale signs that you need further help. Don’t wait until the symptoms listed above happen to you. You know your body best. Listen to what your body is telling you; get the help you need.

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What Is Self-Help and How Can It Help?

What Is Self-Help and How Can It Help?

Self-help is defined as the action of improving oneself without the help from others. Often times, people look to self-help books to get a clear perspective about life when things get too hard.

Some people believe that self-help doesn’t actually work because many people have reported that it doesn’t provide them with lasting change. However, there are multiple scenarios in which self-help has worked and when it can benefit you the most.

When Self-Help Works

* People often attempt self-help when trying to be more productive with their work and everyday life. These people can then focus on goal setting, time management, and prioritizing. Rather than getting help from a professional, it’s common for people to help themselves when wanting to become more productive. They know deep down what they are doing wrong that is preventing them from being productive, so it only makes sense that they are the ones to help themselves.

* Self-help helps people gain that momentum back when they have lost sight of their goals, or never even had the inspiration in life to do great things. Once again, you know yourself best, so you have the greatest idea at where you lost inspiration and why you lost it. Asking yourself these questions has often been key in finding or even discovering that inspiration back into your life.

How to Get the Most out of Self-Help

Despite what so many people say, self-help works! Here are some tips to getting the most out of self-help.

1. Most people have the skill tapped within themselves to improve their lives on their own.

2. So much can be gained through determination, hard work, and independence.

3. Learning new concepts and techniques can help people develop skills which they can then benefit from.

4. Anything that provides a person with motivation and inspiration can help someone make a positive change in their life.

Limitations with Self-Help

It’s important that you know sometimes there are situations in life where self-help won’t work, as it cannot help with everything. In many situations, self-help can only get you so far.

1. There aren’t any magic formulas for success, meaning that there isn’t always one specific answer.

2. Getting help from mentors and important people in your life isn’t a bad thing, as they can add in a perspective you didn’t originally have.

3. It’s important to know that any issues with addiction, anxiety, and depression cannot be cured by yourself.

4. Most of the self-help material out there for you is mainly about the hype, and not the substance. A lot of it provides little transformational value.

There are so many people who have proven that self-help truly does work. Different people have different techniques than others do to achieve that sense of achievement by way of independence.

It’s key that you figure out how to help yourself, because even if you don’t get what you wanted to out of self-help, you’ve gained a skill that’s important to have in this society: independence. Getting help from yourself is eye opening and provides you with so many benefits, including motivation and inspiration.

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Self-Help Tips for Dealing with Phobias

Self-Help Tips for Dealing with Phobias

Everyone has a fear of something. Not everyone necessarily has a phobia, though. A phobia is defined as the intense and irrational fear of an object or situation. Some people have such intense phobias that they can feel uncomfortable very easily. For example, if you have a fear of heights, you may feel uneasy just being near tall buildings and windows. Some common phobias include:

* Heights
* Insects (usually spiders)
* Thunder and lightning
* Roller coasters
* Animals (usually dogs, snakes, sharks)

To help yourself through your phobias, here is a list of self-help tips to try.

1. Slowly Attempt to Face Your Fear

Exposure is one of the best ways to conquer your fear. The trick is to start off small.

For example, if you have a fear of dogs, it might be wise to start off by looking at pictures of dogs. When exposing yourself to your fear, you might want to have a person with you to support you. Then, once you’ve been able to get through looking at the pictures of the dogs, you can move on to having a friend bring over their dog. Then, leave the dog outside for you to watch through a window. Slowly lessen the distance between you and the dog. Then, when you’re comfortable enough, try petting the dog but leave him on a leash.

With time, you’ll soon begin to feel a little less nervous around the thing that makes you scared. You just have to give it time.

2. Practice Relaxation Techniques

Try taking deep breaths at the beginning of every day. This will not only calm down your overall anxiety, but it will also give you a new way to stay calm in any nerve-wracking situations you may come upon in the future.

3. Change Your Thought Process

This can be difficult, but once mastered it can really help you through your phobia. Many times when you find yourself in a difficult situation, your mind will begin to exaggerate the event, making you more scared and nervous. As you pay attention to how you talk and think during a scary situation, you will notice a significant difference in the amount of anxiety you feel towards your phobia.

Remember that phobias take time and patience to overcome. You can’t expect to get immediate results. However, if practicing these tips every day, you should experience a change. Keep a record of progress so that whenever you begin to feel overwhelmed, you can look back and see the changes you’ve made in your life.

If you are experiencing any phobias that are preventing you from enjoying your everyday life, talk to a doctor or professional. They’ll be able to help you along your journey and give you different tips that are best to be used when facing a harder phobia to get over. You may even want to talk to your doctor about taking medication if your phobia truly does get out of hand and prevents you from enjoying your life. If you feel this may be the best option for you, consult with your doctor.

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