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Managing Anxiety

July 12, 2017

 

 

When anxiety hits it takes over your life. You can feel frightened, scared, want to run away, tearful and you may avoid situations for fear of having another attack. 

 

There are some methods to help you to tackle those feelings and hopefully ease your symptoms.

 

I have a 7-year-old who easily gets frightened and overly worries about what she is frightened of. This includes hand dryers, new stair cases, something that she has seen on the internet or TV (always age appropriate) which has made her feel scared.

 

In order to help her to go to sleep, when she is feeling anxious,  I get her to say a phrase again and again until she really believes it. Together we say, 'It is not real, I am safe and it cannot hurt me'. We say it again and again until it almost becomes boring. It's our little mantra.

 

Similarly you can use techniques to ease your anxiety.

I have taken this from an online article. For the whole thing clink on the link below.

 

1. Repeat your worry until you’re bored silly. 

2. Make it worse. For instance, if you fear that your mind will go blank during a presentation, fake it intentionally in the middle of your next one. Say, “Gee, what was I just saying?” Notice how this makes no difference. It’s nothing to worry about, right? 

3. Don’t fight the craziness. You may occasionally have thoughts that lead you to think you’ll do something terrible (“I’m attracted to him. Does that mean I’ll have an affair?”) Remember―our minds are creative. Describe it to yourself like it’s a curious object on a shelf and move on.

4. Recognise false alarms. That fear of your house burning down because you left the iron on has never come true. That rapid heart beat doesn’t mean you’re having a heart attack; it’s your body’s natural response to arousal. You’ve noticed them; now let them pass by.

5. Turn your anxiety into a movie. One way is to imagine that your anxious thoughts are a show. Maybe they’re a little guy in a funny hat who tap dances and sings out your worry while you sit in the audience, eating popcorn, a calm observer.

 


6. Set aside worry time. Try setting aside 20 minutes every day just for your worries. If you are fretting at 10 a.m., jot down the reason and resolve to think it through later.

7. Take your hand off the horn. You constantly check the weather before a big outdoor event. You replay that clumsy comment you made, wishing you could take it back. And, yes, you honk your horn in traffic. Instead, imagine that you are floating along on the water with your arms spread out, looking up to the sky. It’s a paradox, but when you surrender to the moment, you actually feel far more in control.

8. Breathe it out. Listen to the movement of your breath. Does your mind wander somewhere else? Call it back. Concentrate only on breathing in and out, beginning and ending, breath to breath, moment to moment.

9. Make peace with time. When you’re a worrier, everything can feel like an emergency. But notice this about all your anxious arousal: It’s temporary. This one, too, really will pass.

10. Don’t let your worries stop you from living your life. Many of them will turn out to be false, and the consequences of your anxiety―less sleep, a rapid pulse, a little embarrassment―are just inconveniences when it comes down to it. What can you still do even if you feel anxious? Almost anything.

 

https://www.realsimple.com/health/mind-mood/emotional-health/ten-ways-to-cope-with-anxiety

 

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