The National Institute of Mental Health (NIMH) estimates that 40 million American adults struggle with anxiety problems every year. Symptoms can include excessive worry, problems sleeping, a lightheaded feeling, breathlessness, muscle tension and sweating. These symptoms are mild for some people, but they can cause problems in everyday living for others. Anti-anxiety medication is available, but there are also many natural methods that can control the problem for some sufferers.
Step 1
Make a list of all the anxiety sources in your life. Write it when you first wake up in the morning or shortly before you go to bed at night. Your subconscious is often closer to the surface at these times, so you may hit on sources that you normally suppress.
Step 2
Mark the items on your list over which you have some control. For example, your job may be causing you anxiety, but you could potentially control it by cutting back on your hours or even searching for a new, less stressful position. Write down ways you can take control of all the appropriate items.
Step 3
Create an action plan with specific steps for the items you can control. The American Academy of Family Physicians (AAFP) identifies action as a powerful tool. Include a goal for each item, the steps you will take and the time frame in which you will do it. You can use this to fight anxiety triggered by these items because you can remind yourself, "This is temporary and I am working on it. It's better to channel my energy into steps I can take rather than wasting it on anxiety."
Step 4
Use breathing exercises to control anxiety spurred by items over which you have no power, the AAFP advises. Anxiety has physical effects such as shallow breathing. Force yourself to take deep breaths, counting to five for each inhale and exhale. This will take your concentration away from the anxiety and force your respiration to become slow and deep, which will have a calming effect.
Step 5
Meditate in the morning or at night. Focus on releasing anxiety by using visualizations, picturing it leaving your body or lifting off of you like a weight being removed. You can purchase guided meditations on CDs or in electronic formats for portable music players.
Step 6
Journal every day. You cannot simply turn off anxiety. It can be controlled, but it needs an outlet. Devote at least a half an hour daily to letting it all flow out on paper. Stop yourself if it tries to come out at other times by picturing a red traffic light in your mind. Tell yourself, "I know this needs to be released, but this isn't the time. I am putting it aside right now, and I'll let it out at the proper time."
Tips and Warnings
- Make an appointment with a cognitive counselor if you are having trouble controlling anxiety on your own. Cognitive counselors teach their clients various techniques to deal with issues like anxiety naturally.
- Anxiety can be a disabling problem, and NIMH states it might even be a condition called Generalized Anxiety Disorder. Talk to your doctor or a psychiatrist if you are unable to handle it on your own or with counseling. You may need medication to improve your functioning if it is interfering with your daily life.
