How can you stop anxiety without a psychiatrist or medicine?
Posted by admin on Mar 27, 2009
Keep an "anxiety journal." Write down when and where you are anxious, what is happening, who you are with and what you are doing. This can help you identify your "triggers," that is, things that make you anxious. You can then either change what can be changed (for instance, if you find yourself becoming anxious after your morning coffee, you can cut back on caffeine), or mentally preparing yourself to deal with the anxiety-provoking situations.
Also, write down what thoughts you are having while you are anxious. Divide a page into two columns. Write down your thoughts on one side, and then on the other side, write down rational counter-arguments. For instance, if you are thinking that everyone in a room is talking about you, you can write down that people are probably talking about other things besides you. Learn to "talk back" to anxiety-producing thoughts.
You can also learn a variety of relaxation techniques. I have included three links to websites with details about relaxation, you can find many more through an internet search. Progressive relaxation, deep breathing and meditation are good ones. There are lots of books and tapes out there that explain these techniques, also. If a specific situation causes you anxiety, you can imagine yourself in the situation while practicing progressive muscle relaxation.
Good luck.
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start smoking lol
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Take time to exercise daily..it is amazing what it will do for you, stress will go down and you will have much more energy.
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Stay away from caffeine.
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go to a 3rd world country and see how small your problems really are.
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personal observaton
Think of the people in worse situation,who are trying to survive without a home,a job,food.When we have a lot we lose the intensity of life.We get bored and anxious.If anxiety is about real fears that is likely to happen than you must consult your nearest ones and if its just thoughts coming to you than do this;Let the thoughts come to you and dont panic that anxiety is attacking you.This is a way to hear to your subconcious.Let your mind think without any hesitance and then try to control negative thoughts slowly.Hope it helps.
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Without knowing the specifics….Keep yourself busy so you don't wallow in your sorry….idleness feeds the anxiety…plus you will feel a sense of accomplishment….allowing you the time to distance yourself from the anxiety as it passes….if this doesn't work seek professional help!
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Keep a journal on your anxiety attacks and what brought them on. After a month, go over your journal. List the situations that brought on the attacks most often through the least. Maybe 1 through 10, with 1 being the worst.
Ex. 1. Traffic
10. phone ringing
Under each, list 3 logical solutions:
1. take a less congested route…etc.
10. turn off ringer…etc.
Then start with # 10. Take your time, don't rush, and work your way up the list. Sometimes eliminating the small things, eases some of the stress from the larger problems. If it's a person that stresses you the most. Try writing them a letter. BUT, don't send or give it to them, TOSS it.
Good Luck
References :
Keep an "anxiety journal." Write down when and where you are anxious, what is happening, who you are with and what you are doing. This can help you identify your "triggers," that is, things that make you anxious. You can then either change what can be changed (for instance, if you find yourself becoming anxious after your morning coffee, you can cut back on caffeine), or mentally preparing yourself to deal with the anxiety-provoking situations.
Also, write down what thoughts you are having while you are anxious. Divide a page into two columns. Write down your thoughts on one side, and then on the other side, write down rational counter-arguments. For instance, if you are thinking that everyone in a room is talking about you, you can write down that people are probably talking about other things besides you. Learn to "talk back" to anxiety-producing thoughts.
You can also learn a variety of relaxation techniques. I have included three links to websites with details about relaxation, you can find many more through an internet search. Progressive relaxation, deep breathing and meditation are good ones. There are lots of books and tapes out there that explain these techniques, also. If a specific situation causes you anxiety, you can imagine yourself in the situation while practicing progressive muscle relaxation.
Good luck.
References :
http://wso.williams.edu/orgs/peerh/stress/relax.html
http://www.umm.edu/sleep/relax_tech.html#Guided%20Imagery
http://www.healthy.net/asp/templates/article.asp?PageType=article&ID=1205
David Burns: The New Mood Therapy
vigorous exercise a few times a week can help.
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MEDITATION
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Just stop it or i`ll come over there and beat you with a big baseball bat!
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