How can I cure myself of mild anxiety?
I don’t suffer from panic attacks or anything like that but there is always a background anxiety in me that is basically constant but mild.
It is like an impending sense of doom, like I always think something bad is going to happen, like I will be hurt by someone or suffer a disease. I also get nervous when socialising with people and around strangers afraid that someone will judge me or criticise me.
It is not affecting my life in any major way as it is only mild but the fact that it is almost constant is getting me down and a little depressing.
Also, as it is mild I don’t think I am a candidate for drugs or anything like that.
Anyone else have a similar problem? Any tips or steps for curing it?
It doesn’t seem to have any apparent cause it is just constantly there.
o ealthy Coping Styles Unhealthy Coping Styles
-exercise -alcohol or drug use
-down time for selfcare -avoidance of event
-balancing work and play -procrastination
-time management- initiate schedule -overeating
* After identifying stressors and coping styles, you can begin to modify your behavior.
o Be aware of your physiological and emotional reaction to stress.
o Recognize what you can change (your reactions to stress, internal thoughts).
o Utilize healthy coping skills.
o Incorporate good coping skills into your repertoire, increasing your options.
o Practice healthy coping skills daily even when intense stress is not present (this prepares you for times when you may feel overwhelmed).
* RELAXATION TECHNIQUES
o Recognize what activities you consider relaxing.
o Be specific when exploring your options:
–going for walks
–meeting with friends
–reading for pleasure
–listening to music
–taking a bath
o Be realistic about the amount of time that you can dedicate to "downtime".
o This time should be incorporated into your daily routine.
o Remember this is called BALANCE- not be used as a procrastination tactic.
o Begin practicing relaxation techniques
–meditation
–guided imagery
–deep breathing exercises
–progressive relaxation (muscle relaxation)
o Decide which relaxation technique works for you and practice daily.
o Find several techniques that work for you so you have an array of options.
* STRESS MANAGEMENT TECHNIQUES
BODY:
o Along with improving your ability to relax, you must assess diet and other strains on your body.
o Aerobic exercise can reduce anxiety up to 50%.
o Good nutrition (a well balanced diet) will improve your ability to appropriately respond to stress.
o Get an adequate amount of rest each night.
o Reducing caffeine intake will help you manage your anxiety (2 ½ cups of coffee doubles the epinephrine level).
o Smoking cessation is important, as nicotine is also a stimulant.
o Biofeedback techniques can help up to 80% of migraine sufferers.
o Acupuncture has also shown promise.
MIND:
o If you have multiple stressors (deadlines, increased responsibilities), you must prioritize your time.
o Initiating a time management schedule remains a positive way to reduce stress and anxiety.
o Break large demands into small, manageable parts. Work through one task at a time.
o Do what needs to be done first, leaving other things for tomorrow.
o Identify your goals and work toward them.
o Take direct action when stress arises- identify your needs and articulate them; Be intentional about what you can do.
o Acknowledge your thoughts and feelings concerning the stressors in your life.
o Develop a support network to rely on in times of need.
o Remember to be kind to yourself and not dwell on the "shoulds".
RECOMMENDED READINGS:
o Don’t Sweat the Small Stuff…and It’s All Small Stuff New York, NY: Hyperion, 1997. Carlson, R.
o The Relaxation and Stress Reduction Workbook Oakland, CA: New Harbinger, 1988. Davis, M., Eshelman, E., & McCay, M.
Comments
Comment from Ewo
Time February 12, 2010 at 8:04 pm
I know that feeling…
References :
Comment from Ashley Kitty
Time February 12, 2010 at 8:35 pm
Same here– I took meds, but I didn’t like them They made it so you wouldn’t care–but some things you NEEDED to care about. I just try not to dwell on things.If I start to worry, i try to do something else.
References :
Comment from Moonface
Time February 12, 2010 at 8:40 pm
Hi! Sorry to hear you are feeling anxious. The ‘impending doom’ feeling is the start of a panic attack – so it is best to tackle it now. The following simple steps should really help:
1.Breathe properly – if you control your breathing, you control panic. As soon as you notice the signs of anxiety, check your breathing: breathe in slowly through your nose pushing your tummy out (to the count of 5 or so). Breathe out slowly and for a bit longer (to the count of 7 or so) through your mouth. Do not breathe rapidly or shallowly (in the chest area). This will soon restore the balance of oxygen and you will feel a lot better.
2. Cognitive Behavioural Therapy! CBT is proven to be the most effective thing for panic attacks and anxiety. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can take a course for free online at: http://www.livinglifetothefull.com/elear... It has been funded by NHS Scotland and has had great results thus far.
3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. This site has instructions on how to do it without the tapes (and other useful info): http://www.cci.health.wa.gov.au/resource...
CBT might sound like a big deal (especially when you just have mild anxiety), but it’s not! It’s is very simple and helps you think in a more contructive way – you’ll find it very useful later in life anyway when you face new emotional challanges.
Hope you feel better soon. Best of luck.
References :
Comment from tommybear45
Time February 12, 2010 at 9:29 pm
been there, have that, the Med Antivan is great for that
References :
\o/
Comment from Dominic F
Time February 12, 2010 at 10:08 pm
exercise is great for this.
References :
Comment from Magpie68
Time February 12, 2010 at 10:53 pm
Spend about 30 minutes quietly alone each day when you can relax. Start thinking about a time when you felt really good. Concentrate on the feelings of contentment and relaxation. Then imagine yourself in a situation where you have to meet a stranger but instead of thinking you will be anxious, concentrate on the good feelings you have and picture yourself being relaxed in their company. See how they react positively to what you have to say and concentrate on how confident that makes you feel.
Hopefully, within a couple of weeks you’ll start to feel less nervous about meeting strangers.
References :
Personal experience
Comment from steve strange
Time February 12, 2010 at 11:21 pm
I was reading your Q, and i felt i had to answer, I myself was a awful worrier, in fact i was so bad if you gave me something to worry about I’d worry about it for u!
now this is the hard part!! Do you believe in Angles? because they are their, and they will help you, but only if you ask them too! they are not a symbol of death, they are full of peace and unconditional LOVE for u. If your open-minded enough this will work, if your sceptical it doesn’t work.
i could go on and on, the book that helped me is called Healing with the Angles by Doreen Virtue, PH.D. published by Hayhouse they have a .com address Website http://www.AngelTheraapy.com This does work, enjoy the journey!!!
References :
steve strange
Comment from Sacarawits P
Time February 12, 2010 at 11:40 pm
go natural-take a dose of St Johns Wort for mild anxiety….this will work a treat. and then perhaps take up yoga:)
References :
Comment from Snazzlefrazz
Time February 13, 2010 at 12:14 am
o ealthy Coping Styles Unhealthy Coping Styles
-exercise -alcohol or drug use
-down time for selfcare -avoidance of event
-balancing work and play -procrastination
-time management- initiate schedule -overeating
* After identifying stressors and coping styles, you can begin to modify your behavior.
o Be aware of your physiological and emotional reaction to stress.
o Recognize what you can change (your reactions to stress, internal thoughts).
o Utilize healthy coping skills.
o Incorporate good coping skills into your repertoire, increasing your options.
o Practice healthy coping skills daily even when intense stress is not present (this prepares you for times when you may feel overwhelmed).
* RELAXATION TECHNIQUES
o Recognize what activities you consider relaxing.
o Be specific when exploring your options:
–going for walks
–meeting with friends
–reading for pleasure
–listening to music
–taking a bath
o Be realistic about the amount of time that you can dedicate to "downtime".
o This time should be incorporated into your daily routine.
o Remember this is called BALANCE- not be used as a procrastination tactic.
o Begin practicing relaxation techniques
–meditation
–guided imagery
–deep breathing exercises
–progressive relaxation (muscle relaxation)
o Decide which relaxation technique works for you and practice daily.
o Find several techniques that work for you so you have an array of options.
* STRESS MANAGEMENT TECHNIQUES
BODY:
o Along with improving your ability to relax, you must assess diet and other strains on your body.
o Aerobic exercise can reduce anxiety up to 50%.
o Good nutrition (a well balanced diet) will improve your ability to appropriately respond to stress.
o Get an adequate amount of rest each night.
o Reducing caffeine intake will help you manage your anxiety (2 ½ cups of coffee doubles the epinephrine level).
o Smoking cessation is important, as nicotine is also a stimulant.
o Biofeedback techniques can help up to 80% of migraine sufferers.
o Acupuncture has also shown promise.
MIND:
o If you have multiple stressors (deadlines, increased responsibilities), you must prioritize your time.
o Initiating a time management schedule remains a positive way to reduce stress and anxiety.
o Break large demands into small, manageable parts. Work through one task at a time.
o Do what needs to be done first, leaving other things for tomorrow.
o Identify your goals and work toward them.
o Take direct action when stress arises- identify your needs and articulate them; Be intentional about what you can do.
o Acknowledge your thoughts and feelings concerning the stressors in your life.
o Develop a support network to rely on in times of need.
o Remember to be kind to yourself and not dwell on the "shoulds".
RECOMMENDED READINGS:
o Don’t Sweat the Small Stuff…and It’s All Small Stuff New York, NY: Hyperion, 1997. Carlson, R.
o The Relaxation and Stress Reduction Workbook Oakland, CA: New Harbinger, 1988. Davis, M., Eshelman, E., & McCay, M.
References :
Comment from retox
Time February 13, 2010 at 12:55 am
I know exactly how you feel and I totally sympathise with you I really do. Thank you for asking the question – it could have been me writing it!. I too have had this problem for about 5 years – the constant anxiety and very occassionally, the fast beating heart, feeling that I need to run out of whereever I am quickly, feeling heady and sick etc. I found that excercising helped – just a 20 minute walk around the park after work seemed to really lift me. I plan to try St Johns Wort too when I get around to buying some. Why don’t you go to Neales Yard or a health food shop and ask for a consultation and some advice (avoid Holland & Barratt – you need a proper health food shop where they usually have an expert on hand). They could match you up with an appropriate Bach remedy. I would really urge you not to take medication such as anti depressents. You are not depressed just anxious and medication could just make the problem worse. It is really common honestly, when you start talking to people, most people will tell you they suffer with some form of anxiety. Try and relax – some people have given some excellent tips in their answers to you which I shall be trying! I try and be positive and face things head on – if I feel anxious in a shop or something (I usually get mine when I am in a situation that is difficult to get out of – I start to get agitated and impatient and need to get out of there) I try to work through it – try the breathing thing and remind myself that nothing nasty is going to happen. good luck and remember, you are not alone!.
References :
Comment from cloudmaker
Time February 13, 2010 at 1:30 am
Listen to moonface, the suggestions he made when practiced can be very effective, good luck in finding your own most effect way to manage this problem. Take care
References :
Comment from Bestie711
Time February 13, 2010 at 1:48 am
Hello. Sorry to hear you’re feeling this way. If you’re not suffering from panic attacks, it sounds like you may have generalized anxiety and social phobia.
Although you say it’s not affecting your life, there’s a chance it eventually could. My suggestion would be for you to at least look into it and decide whether you want to get help or not.
These things have a habit of ‘not going away’ unless you do something about it.
Try relaxation techniques such as deep and slow breathing. There are also alternative therapies you could take to calm yourself down. As for the social anxiety, gradual exposure can help, but you have to want to do this. Perhaps take a friend and expose yourself to a situation and then slowly build up from there. Keep a journal and record down your successes, etc. Good luck. You can do it!
References :
Comment from Andrew J
Time February 13, 2010 at 2:08 am
I have mild anxiety. My blood pressure is a little on the high side – always! Hope this isn’t strange answer, but living the climate of the UK – I have found that when I have visited a ‘hot country’ (like Spain) I feel more at ease! It may be a the sun too, but the warm climate makes me a feel a little more ‘laid back’. I plan to move to a wamer climate one day
References :
Comment from Dr. C
Time February 13, 2010 at 2:30 am
Hypnotherapy is a wonderful way to relax, combat stress and to get good quality sleep.
You can be taught self hypnosis by going to see a Hypnotherapist or buy a self help CD (or download)
The benefits can be enormous, Good luck.
http://www.hypnotherapistregister.com/Stress%20Management.htm
http://www.hypnotherapistregister.com/Sleep%20Disorders.htm
References :
http://www.hypnotherapistregister.com/index.htm
Comment from benleegirl73
Time February 13, 2010 at 3:15 am
I think many people feel this way, anxiety is such a common condition with a wide range of severity. Think back to when you first noticed feeling this way…was there something that happened to you that was intense and stressful? That might provide some insight. The fact that it is starting to make you feel depressed is a sign that you need to address this more directly. Perhaps you could seek the advice of a therapist. Take care of yourself.
References :
Comment from andrew
Time February 12, 2010 at 7:19 pm
do meditation
References :