TIPS TO REMOVE ANXIETY
TIPS TO REMOVE ANXIETY
Here some helpful hints in dealing with the symptoms of anxiety/panic. Sometimes the simplest little diversions/gimmicks can help a great deal.
Talk, Talk, Talk:
a good deal of the time, anxiety is caused by unexpressed emotions of one sort or another. Expressing how you feel, especially to a "safe" person, is usually extremely helpful and therapeutic.
Hit a pillow with a baseball bat!
Physically releasing strong emotions in a safe way can also be a very helpful tool.
Wear a rubber band:
Snapping a thick rubber band on your wrist can be very distracting if you're feeling extremely anxious. Sometimes, just a change of focus can bring us back into "reality".
Yell STOP!:
Actually calling out the word STOP can alert you to end current negative thoughts, especially if you do it consistently whenever you catch yourself thinking negatively.
Talk into a tape recorder:
When you find yourself very anxious you can say everything you're thinking into a cassette recorder. Later, you can play it back and dispute everything you hear!
Go slow and plan ahead:
A lot of anxiety can be avoided before it gets to peak levels if you plan ahead for an occasion. Pace yourself and move slowly.
Familiarize yourself:
If you're going out to an event, it helps to "check the place out" before the actual day/time you have to go. By doing this, the physical place seems less like an "unknown" on the actual day and will often decrease anticipatory anxiety.
Keep a Journal:
Journal writing is a very effective tool for getting thoughts and feelings out on a regular basis. I've kept one for years and can see my progress regularly. I can also remind myself of tools I've used in the past to get through certain situations. It may be helpful to keep separate journals, i.e., an anger journal, a gratitude journal, etc. A gratitude journal is especially beneficial to keep on a daily basis. It reminds us of all the good things we have in our lives. :)
Exercise:
Exercise is a very good way of working off any kind of stress or anxiety.
Proper Diet:
Caffeine and sugar are known to add to anxiety symptoms. It's best to avoid them altogether or keep their intake to a minimum.
Distraction:
It's always helpful to distract yourself in anyway you can when anxiety is high. Often, I ask my friends (if someone is with me) to tell me a funny or even off-color joke or an outrageous story (even if it's made up!) just to try to get my mind focused on something else.
Throw Eggs!:
Throwing safe things, like eggs is often a good release for stress! If you're upset with a particular person, paint their picture on an egg. That's especially therapeutic! The eggs are biodegradable and can even fertilize your garden :)
Meditate:
Using a relaxation tape (especially a progressive one that instructs you to relax muscles in order) can be very useful in anxiety prevention. If you're going to a scheduled event, try doing a relaxation exercise an hour or more before the event. The more relaxed you start out, the more relaxed you're likely to be as the evening progresses.
Listen to Music:
Some people have trouble listening to relaxation tapes. Other methods of relaxation are also useful, such as: listening to soft music, taking a hot bubble bath, sitting in the warm sun, or just lighting some fragrant incense.
Keep A Map Handy:
If you're trying to practice driving skills, or just going out and have difficulty driving, it's helpful to carry a map. A map makes you feel less self-conscious in case you have to pull over to calm down. You can just look at it and not worry about what people think while you're sitting there. "What people think" is one of the root causes behind a lot of our anxieties.
Talk, Talk, Talk:
a good deal of the time, anxiety is caused by unexpressed emotions of one sort or another. Expressing how you feel, especially to a "safe" person, is usually extremely helpful and therapeutic.
Hit a pillow with a baseball bat!
Physically releasing strong emotions in a safe way can also be a very helpful tool.
Wear a rubber band:
Snapping a thick rubber band on your wrist can be very distracting if you're feeling extremely anxious. Sometimes, just a change of focus can bring us back into "reality".
Yell STOP!:
Actually calling out the word STOP can alert you to end current negative thoughts, especially if you do it consistently whenever you catch yourself thinking negatively.
Talk into a tape recorder:
When you find yourself very anxious you can say everything you're thinking into a cassette recorder. Later, you can play it back and dispute everything you hear!
Go slow and plan ahead:
A lot of anxiety can be avoided before it gets to peak levels if you plan ahead for an occasion. Pace yourself and move slowly.
Familiarize yourself:
If you're going out to an event, it helps to "check the place out" before the actual day/time you have to go. By doing this, the physical place seems less like an "unknown" on the actual day and will often decrease anticipatory anxiety.
Keep a Journal:
Journal writing is a very effective tool for getting thoughts and feelings out on a regular basis. I've kept one for years and can see my progress regularly. I can also remind myself of tools I've used in the past to get through certain situations. It may be helpful to keep separate journals, i.e., an anger journal, a gratitude journal, etc. A gratitude journal is especially beneficial to keep on a daily basis. It reminds us of all the good things we have in our lives. :)
Exercise:
Exercise is a very good way of working off any kind of stress or anxiety.
Proper Diet:
Caffeine and sugar are known to add to anxiety symptoms. It's best to avoid them altogether or keep their intake to a minimum.
Distraction:
It's always helpful to distract yourself in anyway you can when anxiety is high. Often, I ask my friends (if someone is with me) to tell me a funny or even off-color joke or an outrageous story (even if it's made up!) just to try to get my mind focused on something else.
Throw Eggs!:
Throwing safe things, like eggs is often a good release for stress! If you're upset with a particular person, paint their picture on an egg. That's especially therapeutic! The eggs are biodegradable and can even fertilize your garden :)
Meditate:
Using a relaxation tape (especially a progressive one that instructs you to relax muscles in order) can be very useful in anxiety prevention. If you're going to a scheduled event, try doing a relaxation exercise an hour or more before the event. The more relaxed you start out, the more relaxed you're likely to be as the evening progresses.
Listen to Music:
Some people have trouble listening to relaxation tapes. Other methods of relaxation are also useful, such as: listening to soft music, taking a hot bubble bath, sitting in the warm sun, or just lighting some fragrant incense.
Keep A Map Handy:
If you're trying to practice driving skills, or just going out and have difficulty driving, it's helpful to carry a map. A map makes you feel less self-conscious in case you have to pull over to calm down. You can just look at it and not worry about what people think while you're sitting there. "What people think" is one of the root causes behind a lot of our anxieties.
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