Anxiety disorder can present itself in the form of many fears and worries. Those who suffer from it have two choices--letting it control them or learning to control it. While medications are available to help relieve the symptoms, they do not treat the underlying cause. Therefore, it is necessary to learn coping techniques and strategies that eventually will lead to a healthier, happier life.
Breathe Deeply
Deep breathing helps you relax almost instantly, especially when breathe from your diaphragm. Doing this helps deliver oxygen through your blood; the more oxygen in your blood, the more relaxed you feel.
Robert Cooper, Ph.D., recommends placing your hand just below your navel. Inhale slowly through your nose. As you do, your hand should move out as your stomach expands. Hold your breath a moment or two, and then exhale slowly through your mouth. Repeat until you feel relaxed.
Think Good Thoughts
Before going to sleep at night, and when you first wake up, think of all the good things that are happening in your life. When you suffer from anxiety, it is normal to think more negatively; however, when you make a point to think positive thoughts, you slowly begin to take control over your mind, thus taking control over your disorder.
Talk About Your Feelings
Choose a trustworthy person in your life, such as a close friend or family member, and talk with her about your feelings and fears. Be sure she will be objective, helping you place your feelings into perspective. In many cases, those who suffer from anxiety have a distorted image of the world around them and all that happens; this is what causes their anxiety. Having someone help you see situations for what they really are can reduce your fears significantly.
Use Positive Affirmations
Make a list of positive affirmations, and begin each day by repeating them to yourself--for example, "I can handle any situation" or "I am calm and peaceful." These can also be used during times when anxiety attacks may strike, such as a public speaking event. Eventually, you will begin to believe these affirmations and your anxiety will be replaced with a sense of calm.
Recognize Your Triggers
The cause of your anxiety may not be the cause of another's. Therefore, you need to recognize what triggers your condition and implement a relaxation technique, suggests Vijai P. Sharma, Ph.D. Such techniques can include deep breathing or repeating affirmations. If possible, avoid the trigger completely. For instance, if watching the news upsets you, turn of the television or take a walk while it's on.
