Even though we do not actively pursue it, anxiety is a normal aspect of life. It can be a temporary fear of an upcoming, stressful event such a public speech, first date, etc. or it can devolve into a nagging dread, lasting 6 months or more.
What can we do to minimize it?
The 15 easy steps:
- Get enough sleep. Inconsistent sleep can have some serious consequences.
- Smile When work has got us down, it’s a good idea to take a quick break to get some giggles.
- De-clutter the brain. Physical clutter= mental clutter
- Express gratitude. Start a gratitude journal to get in the mindset of appreciation, and out of the mindset of being overwhelmed.
- Eat right
- Learn to breathe Conscious breathing- lengthening and strengthening the breath to relax
- Meditate Meditation is a way to observe the brain, letting us figure out how our mind generates anxiety-provoking thoughts.
- Create a vision board Set concrete goals to take the edge off anxiety. Produce a vision board that creates excitement about projects and possibilities to come.
- Play around Offer to take a friend’s dog out for a walk,
- Be silent Schedule some sacred silent time among all the ruckus of daily life- phone off, no emails, no TV, no news, nothing.
- Worry Yes, worry… for 20 minutes tops
- Plan ahead Fight anxious thoughts in advance by preparing for the day ahead– make a schedule or a to do list to “un-think” the anxiety-producing beliefs by prepping before they pop up.
- Visualize anything positive When confronted with anxious thoughts, take a moment to visualize yourself handling the situation with calm, ease, and clarity.
- Smell something relaxing Sniff some calming oils. basil, anise, or chamomile
- Hang out Socializing stimulates the production of the hormone oxytocin, which has an anxiety-reducing effect
Sometimes a physical evaluation is advisable to determine whether a person’s anxiety is associated with a physical illness. If anxiety is diagnosed, the pattern of co-occurring symptoms should be identified, as well as any coexisting conditions, such as depression or substance abuse. Sometimes alcoholism, depression, or other coexisting conditions have such a strong effect on the individual that treating the anxiety should wait until the coexisting conditions are brought under control.
With proper treatment, many people with anxiety disorders can lead normal, fulfilling lives. If your doctor thinks you may have an anxiety disorder, the next step is usually seeing a mental health professional. It is advisable to seek help from professionals who have particular expertise in diagnosing and treating anxiety. Certain kinds of Cognitive Behavioral Therapy (CBT) and certain medications have been found to be especially helpful for anxiety. (nimh. gov/health/topics/anxiety-disorders)
This is where online Counseling on Demand comes in. You need not go through this alone. With our support, you can get through these times. We are well versed in Cognitive Behavior Therapy (CBT).
Here’s how CBT works:
- Often, you’ll be asked to keep a diary
- You will discuss strategies to help change your nagging thoughts and bad habits
- You will be given “homework” for practice between sessions
- During each session you will go over your “homework”, discuss results & explore additional steps toward better mental health
So you see, we can help. We can work in tandem with your trusted health professional. And, you needn’t leave your favorite/private place. Nor must you wait for an appointment. We are always there for you. You can begin in 24 hours or less.
You may contact us now. Your first consultation is free.
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