Overcoming Everyday Anxiety

Overcoming Everyday Anxiety

It is a lump in your throat, a knot in your stomach, a runaway heartbeat, adrenaline overkill. It is waking up at 3:00 AM and worrying about what you have to do that day, or going to great lengths to avoid facing some situation that you absolutely dread. Anxiety threatens our peace of mind, spontaneity, enjoyment, and health. In its most destructive forms, it can severely limit our life-style and interfere with work and relationships. Believe it or not, there is such a thing as healthy anxiety. Anxiety is a very natural and even necessary programming that helps us to explore our environment and be alert and responsive to danger. Anxiety is rational, useful, and healthy when it is in proportion to the situation and used to trigger appropriate action. But when anxiety is unfocused, excessive, lasts for several weeks or longer, or begins to control our choices, then it is not healthy. Whatever the depth of your anxiety, you can learn to manage it, even overcome it. Get Control your anxiety rather than to feel controlled by it. Here there are some coping skills to control your anxiety:

Develop a relaxation response. The key strategy for combating anxiety is to learn to relax. This sounds obvious but is far from simple for people who suffer from anxiety. You can develop a relaxation response by admin yourself with a number of coping skills tools:

Relaxation exercises: progressively tense muscles and then allow muscles tension to drain away to achieve a state of deed overall relaxation.

Meditation: focus on calming words, thought, prayer, or your breathing for 15 or 20 minutes.

Imaginary: achieve relaxation by going into your imagination to a place that is tranquil and soothing, such as a meadow or beach.

Visualization: become relaxed and then visualize a stressful situation. Trying to remain relaxed, visualize yourself being confident and competent, gaining mastery over the situation.

Positive self-talk: build confidence in your ability to cope calmly through the use of self-affirmations.

What Happens to you when you feel anxious? Doe your heart pound, your mouth go dry, your palm sweat? Train yourself to become aware of your physiological symptoms of anxiety, so that you can use them to trigger your relaxation response.

Take charge of the situation. No matter how your anxiety began you may now be so afraid of the way it makes you feel that you allow it to control your life. Work on the idea that feelings can be uncomfortable, but they can never hurt you.

Although you cannot control your emotions, you can control the actions that flow from them. When you face a scary situation, take time to gain control, assess the situation, and take charge of your reaction. Remind yourself that you that you are electing not to be irrational thoughts you might have that you will die of fright, for example, or you are too weak to move. tell yourself that your scary feelings will pass, and use your fear to trigger a relaxation responses. Remind yourself mentally of all the difficult situations you have handles in the past. Remember that you may have been terrible upset then, but you were still able to act with reason and intelligence. You can do so now too. Afterward, affirm yourself fo having met the challenge head-on.

By Joan Wester Anderson and Eugenie G. Wheeler

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