How can I cure myself of mild anxiety?!
Question:
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.
Answers:
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.