Controlling Anxiety

June 11, 2010 by  
Filed under Blog

hos“Anxiety is a generalized mood condition that can often occur without an identifiable triggering stimulus. As such, it is distinguished from fear, which occurs in the presence of an observed threat. Additionally, fear is related to the specific behaviors of escape and avoidance, whereas anxiety is the result of threats that are perceived to be uncontrollable or unavoidable.”

I’m not going to discuss chronic anxiety as I’m not a doctor.  But anxiety that is a habitual response based on our psychological history which we with determination can come to diminish, interests me.

When anxiety first hits, it comes with a physical and a mental experience.  We get jittery, our hearts beat faster and we become restless. Our minds start telling us everything will fall apart, it is our fault and we’ll pay for it.

Because of being in this heightened state it is hard for us to be rational and really examine the situation using our mental abilities.

While guilt, each we discussed yesterday, can be dealt with our rational mind, anxiety demands that we first deal with the physical symptoms. Basically we must calm down so we can think.  Below are a few suggestions:

1-      Bring your attention to your breathing.  Take deep breaths and follow the path of the air going into your belly, up your chest and out your nose.  Work on slowing down the breath.  Gently keep your mind on your breathing.

2-      Now replace negative self-talk to coping self-talk.  To every “you are going to pay for this”, say “I’ll get through this as I have done so many times in the past.”

OR

3-      Go for a long walk.

OR

4-      Call a supportive friend.

The first time we try to get a hold of our anxiety it will probably not work 100%, but as we become stronger, anxiety will have less of a hold in our lives.

After the crisis is over, it is important for us to think back and see how off we were from the truth.  Also spend time trying to understand why we respond in this heightened manner but most importantly we should change our life style in order to create a healthier stronger ego.  How do we do that?

1                    -  Taking deep breaths throughout the day.  It makes us feel grounded and connected

2                    – Exercise.  It’s good for the body and the mind.

3                    -  Work on changing our inner-talk.

4                    -  Learn to appreciate who you are.  When we have a more loving view of ourselves we won’t be so ready to whip us into a frenzy when something happens.

5                    – Spend time with ourselves learning who we are.  Self knowledge creates trust for our healthy inner-voice.

6                    -  Eat well.

As with any transformational change taking control of our anxiety requires taking steps, being diligent and patient.  But the result is a calmer mind and heart; a worth undertaking.

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