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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 24 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,315 times.
Everyone has anxiety at times. However, if your anxiety becomes excessive, invasive, persistent, and debilitating, you most likely have generalized anxiety disorder (GAD). There are many emotional, behavioral, and physical factors that contribute to symptoms that fluctuate and increase with stress. By applying practical advice, dealing with anxiety, and seeking professional support, you can learn to control and create balance in your life.
Steps
Treat the symptoms
- Anxiety is uncontrollable and you can’t stop thinking about the things that worry you.
- Unable to relax or be alone.
- Constantly worrying to the point of disrupting sleep.
- There is always a feeling of dread.
- Anxiety affects your work and social life.
- Can’t relieve stress unless you have a plan; You need to know what will happen.
- Feeling restless, restless, or panicked.
- Sometimes just changing the scene can help ease the symptoms of GAD. Instead of spending the whole afternoon at home worrying about unpaid bills, step outside for a walk and let your mind shift to other things.
- You can set aside a room in your house for meditation. Decorate the room with things that make you feel good, like scented candles or paintings with peaceful scenes.
- When you’re nervous about something, try humming a tune. Remember this tactic to apply in all kinds of social situations. Avoid using this method in very quiet situations, which are not suitable for humming or singing aloud.
- When you feel anxious, take a few minutes to focus on your breathing; Hold your breath for a few seconds and slowly exhale. Tell yourself you’re breathing in fresh air and letting go of feelings of anxiety and stress.
- Pay full attention when you eat and think about the energy that food gives you. Focus more on meals instead of worrying and overeating due to inattention. Avoid going astray and overeating, as that will lead to health problems like obesity and other diseases associated with being overweight. [7] X Trusted Source PubMed Central Go to Source
- If it’s cold outside, wrap yourself up in a soft, warm blanket to cuddle. Stroking the surface of the blanket as if petting your pet dog or cat; This exercise has been shown to be effective in reducing stress and anxiety. [8] X Trusted Source HelpGuide Go to Source
- If it’s warm, go to the beach and let the warm sand run over your hands and caress your feet. Feel the comfort it brings to your body.
- You can engage in activities such as walking, hiking or jogging. These activities help the body release endorphins (produced by the brain), which bring positivity and a feeling of peace. [10] X Research Source
- Dancing is a great way to manage anxiety. [11] X Trusted Source PubMed Central Go to the source When you learn to dance, you will have to pay attention to every movement of your body. This will free you from your worries and give you a great time freeing yourself from stressful thoughts.
- Find other activities that require complete attention to the task at hand. For example, taking on special projects at school, doing chores that require your full attention. Don’t try too hard, though, as that will increase anxiety and stress. Listen to your intuition. If it feels too much, step back until you find the right level.
- Use methods such as dynamic relaxation, progressive muscle relaxation. [12] X Research Source Find a quiet and comfortable place. Starting at the feet and working your way up, or from the head to the feet, stretch each body part for a few seconds, then release and relax. As you perform the process of stretching and relaxing each part of the body, you will feel the relaxation spreading. Your muscles can be much more tense than you realize. You can use this technique in most anxiety-provoking situations, even without a quiet place.
- Group meditation practice. Meditation has been used for centuries in many cultures to overcome negative thoughts and cultivate positive thoughts. [13] X Trusted Source PubMed Central Go to Source
- The purpose of guided visualization is to show you yourself doing something without being affected by anxiety. [14] X Research Source You can see yourself doing anything you can imagine, and that will help you believe that you can do it in real life too.
- Scientists think that our brains perceive actions in the real world and in our imagination in the same way. When you picture yourself at a party, smiling, and without hesitation approaching a group of people to chat, you are strengthening the neural pathways associated with those actions. Your brain will begin to get used to it, and when you actually enter the party, you will naturally feel attuned to the people at the party instead of isolated from everyone. [15] X Research Source
Overcoming anxiety
- Write an anxiety journal. This means that you record your worries at a certain time each day, two to three times a day. Make a note of what you’re worried about, your anxiety triggers, and your anxiety level. [18] X Research Sources
- Unlike many GAD people think, writing down the things you’re worried about wo n’t make you more anxious. An anxiety journal requires you to look at pre-existing anxieties.
- Presumptive anxieties related to situations that are beyond your control or that you have very little control over, such as whether you are worried that you will develop a terminal illness in your old age, will some car ran a red light and hit you, and things like that. [20] X Research Source
- Realistic worries involve issues you can directly control. Paying bills, finishing school, or a toothache are things you can handle. [21] X Research Source
- Make a note in your journal whether your anxiety is hypothetical or real. [22] X Research Source
- Worrying shows I care: Do you know someone who cares about people but worries less? Are there other ways for you to show your interest? [24] X Research Source
- Worry Motivates Me: Has anxiety ever stopped you from doing the things you wanted to? [25] X Research Sources
- Worrying Prevents Bad Things From Happening: Has something bad happened to you even though you were worried about it? Has your excessive anxiety ever actually led to bad luck, such as a negative impact on your health? [26] X Research Sources
- Worrying helps me prepare: Do you know someone who is always on the go with less anxiety? Are you confusing anxiety with action (e.g. the worry in your head and taking action steps to solve the problem)? [27] X Research Source
- Worry keeps me safe: When the real bad happens, do you really feel that anxiety has helped you cope better? [28] X Research Sources
- Other questions: How much time and energy do you spend worrying? Is your anxiety affecting your friendships or relationships? Do you often get tired because anxiety keeps you awake? Is it possible to benefit from anxiety in other ways? [29] X Research Sources
- Problem solving should include uncertainty (“What if my solution fails?”) and will help you get used to experiencing uncertainty. [31] X Research Source
- To write an anxiety scenario, write down your anxiety and what scares you. [33] X Research Source If you are afraid of a plane crash, you can specifically write down that you fear death, fear of losing the rest of your life, fear of leaving your family behind, and the like. .
- Anxiety scenarios show you concrete images of what you fear instead of thinking about them in general or “ambiguously”. [34] X Research Source
- It’s likely that you’ll feel more anxious at first using this method, but research shows that your anxiety will decrease as you confront it directly. [35] X Research Source
- Write an anxiety scenario every day for one to two weeks to deal with hypothetical worries. [36] X Research Source
- You can use the “as if” method you are comfortable with uncertainty. [38] X Research Resources First, examine the things you do to deal with uncertainty and feel more secure. Write down answers to the following questions:
- When you do anything, do you double check it two or three times?
- Do you avoid events or procrastinate repeatedly?
- Do you need someone else to reconfirm over and over again?
- Do you need a ton of information before making even a small decision?
- Next, identify situations in which you feel anxious about uncertainty, and things you do to feel less anxious. Rate the situation on a scale of 1 to 10, with 10 being the highest level of anxiety and 1 being the lowest.
- Next, start with the activity that causes the least anxiety and show “as if” you can handle uncertainty. For example, you can go to the movies without first reading the movie reviews, write your assigned essay without asking anyone to review and give feedback, or assign work to a trusted colleague without double-checking. see if the job is good.
- Finally record the results. Ask yourself what you did, whether it was harder or easier than you expected, if things went surprisingly well, and how you would adapt if things didn’t go as planned. As you write them down, you can see your progress on your behavior change journey.
Seek professional support
- If you don’t feel like the therapist is treating you, find someone else. Every professional is different and it’s essential to find someone who makes you feel good.
- Find a specialist in cognitive-behavioral therapy. [39] X Trusted Source HelpGuide Go to source This therapy is commonly used to treat generalized anxiety disorders, panic disorders, social anxiety disorders, and phobias. An expert will help you check and dispel the negative thoughts that have developed in your head.
- There is also a therapy like art therapy that can help you shift your focus to creating art rather than anxiety. [40] X Trusted Source PubMed Central Go to Source
- Define goals. For example, would you like more peace of mind about getting good grades in school? Tell your therapist that this is one of your goals.
- Reward yourself every time you reach a goal. You will be more motivated if you reward yourself for your successes. [42] X Research Source
- Adjust goals instead of giving up.
- Keep setting new goals, as this will keep you busy in life.
- Your doctor or therapist may recommend medications: Buspirone (considered the safest medication to treat generalized anxiety disorder); Benzodiazepines (rapid acting but often dependent on drugs); antidepressants (slow acting and can increase sleep problems and cause nausea). [43] X Trusted Source HelpGuide Go to source
- Research the side effects before deciding to take any medication.
- Talk about substance abuse issues. Many people with GAD also have other disorders. Some people use over-the-counter drugs and alcohol to control symptoms. You should discuss this with your doctor or therapist to make sure you get the support you need and avoid dangerous drug interactions. [44] X Research Source
- Cognitive-behavioral therapy will help you examine your thoughts and develop new, more effective ways of thinking about yourself, and help you manage anxiety and nervousness. [46] X Trusted Source American Academy of Family Physicians Go to Source
Advice
- Chronic anxiety is a learned mental habit, and fortunately it can be corrected.
- Anxiety stimulates the “fight or flight” response. Use relaxation techniques to combat it.
- Educate yourself on new strategies and therapies for the treatment of generalized anxiety disorder.
- Always pay attention to improving health. This can save you a lot of pain and suffering.
- Get enough sleep because sleep helps the body recover.
- Eating nutritious foods helps maintain high energy levels and mental clarity.
- Avoid eating too much sugar because sugar can cause blood sugar levels to spike and then drop quickly. This leaves you mentally and physically exhausted.
- When you feel anxious, talk to someone. Talking will help you release your emotions and gain perspective. The person you want to talk to can give you a new and effective perspective on your problem.
Warning
- Watch out for hidden sugars found in processed foods. Read food labels to ensure a low-sugar diet.
- Avoid drinking alcoholic beverages. While it can temporarily reduce anxiety and nervousness, once it wears off, alcohol actually makes anxiety worse.
- Avoid smoking. You may think that smoking a cigarette will calm you down, but nicotine is a powerful stimulant that increases nervousness.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 24 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,315 times.
Everyone has anxiety at times. However, if your anxiety becomes excessive, invasive, persistent, and debilitating, you most likely have generalized anxiety disorder (GAD). There are many emotional, behavioral, and physical factors that contribute to symptoms that fluctuate and increase with stress. By applying practical advice, dealing with anxiety, and seeking professional support, you can learn to control and create balance in your life.
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