SelfHelp

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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