Whether you suffer from panic disorder, generalized anxiety disorder or just feel anxious and tense, you're not alone. Anxiety disorders affect around 40 million adults each year, according to statistics provided by the National Institute of Mental Health. Anxiety may leave you feeling fearful, stressed or uncertain. At times, it may feel as though your life is coming apart at the seams. When you experience anxiety, you may find it useful to practice a few self-help tips to help ease anxious feelings and induce relaxation.
Breathe
When you are anxious or tense, your breathing may become quick and shallow, or you may even unconsciously hold your breath. Interestingly, shallow breathing is a reaction to anxiety, but anxiety can also be induced or prolonged by shallow breathing. According to Margaret Wehrenberg in her book "The 10 Best-Ever Anxiety Management Techniques" practicing deep breathing can help to calm anxiety and diminish a panic attack. This technique can be practiced anywhere, at any time you feel anxious. Stand, sit or lie in as relaxed a position as possible. Become aware of your breathing by placing your hand on your abdomen. Consciously try to slow your breathing, taking deep, slow breaths. Try to leave a slight pause between the inhale and the exhale. On the exhale, try to empty your lungs as much as possible. Practice this when you feel the onset of a panic attack or anxiety, but also try to focus on abdominal breathing during your regular daily routine.
Relax
Developing a daily relaxation routine can help you unwind, release stress and possibly prevent the onset of anxiety. Taking a bath, talking to a trusted friend, and even the use of guided visualization CD's can be helpful to calm and quiet the mind. Another technique to consider is meditation. Meditation is a practice you can develop to calm your inner thoughts and worries. According to the Mayo Clinic's article on meditation, having a daily meditation practice can help to control anxiety and panic through increasing self-awareness, reducing negative thoughts and developing stress management skills. You can learn to meditate by using books or DVD's. You may want to consider finding a qualified meditation teacher in your area by looking for a meditation center in your local yellow pages.
Stop Obsessing
Becoming aware of constant worrying and negative thought patterns can help to decrease feelings of anxiety and panic. According to Wehrenberg, the first step in accomplishing this is to mentally say "Self, stop it!" when you catch yourself worrying or having obsessive negative thoughts. She suggests that thought replacement is key to interrupting the negative thought cycle that accompanies or precedes anxiety. Try to replace the negative thought with a positive one and then distract yourself by singing, watching television or doing anything other than sitting and ruminating.
References
- NIMH: Anxiety Disorders
- Mayo Clinic: Meditation
- "The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do to Change It"; Margaret Wehrenberg; 2008
