Download PDF How To Reduce Anxiety – How To Relieve Anxiety

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If you deal with anxiety on a regular basis, medication doesn't have to be your only treatment. To calm your mind and cut stress, try working.
Table of contents

It is useful to go through all the reasons 'for' and 'against' each idea. This will help you to make a good decision and select the best solution. After this you may find that you are still unsure. Perhaps a couple of approaches seem equally good. Try to pick one to begin with. If it doesn't work then you can always go back and try out a different one later.

To help you carry out your chosen solution, it can be useful to break it down into smaller steps. This can make it easier and more manageable to follow through. The number of steps required will vary depending on the solution and how complex it is. For example: Someone with debt may have decided to try and resolve their problem by getting a part time job.

This would require several steps.

Buying a newspaper with job adverts. Choosing which jobs to apply for. Creating a CV. Sending out their CV. Buying interview clothes. Preparing answers to potential interview questions. Follow the steps required to carry out your solution. Simply take them one at a time. Go at your own pace and don't allow yourself to feel too rushed.

Once you have completed all the steps, you should then review the outcome. If you have successfully resolved your problem then great. If the problem still exists then don't give up. Is there another solution on your list that you could try? Is there a different solution that you have yet to consider?

Can you ask someone else if they have any ideas or advice? Can you combine any of your solutions? Work out a stable breathing rhythm. Perhaps try to breathe in for three seconds, hold this breathe for two seconds, and then breathe out for three seconds. It can be helpful to count as you do this e. Repeat this action for a few minutes. You should soon begin to feel more relaxed.

If you were feeling dizzy then this should also get better after a few minutes. Find somewhere comfortable and quiet where you won't be interrupted. You can either sit or lie down to practice this exercise. Begin by focusing on your breathing.

Anxiety Disorders and Anxiety Attacks

Try to have a slow and comfortable pace. You could use the controlled breathing technique described earlier. Do this for a few minutes to prepare for the muscular relaxation exercise. Try to tense each muscle group for around five seconds.

Anxiety - Wikipedia

Don't tense the muscle too tight. Focus on the sensations that this brings. Then relax your muscles for a similar length of time, and again, focus on how this feels. Then move onto the next muscle group. Try to remember to keep your breathing at a comfortable pace throughout. Below are some suggestions of muscle groups that you may wish to work through: Legs - point your toes and tense your muscles as if you were trying to stand up.

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Stomach - tense your stomach muscles. Arms - make fists and tense your muscles as if you were trying to lift something. Shoulders - shrug your shoulders. Lift them up towards your ears. Face - make a frowning expression.

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Squeeze your eyes shut and screw up your nose. Clench your teeth. It can be helpful to spend a few minutes just lying quietly in a relaxed state. See if you can notice any tension in your body and try to relax it. Otherwise, just let the tension be. If your mind wanders, try to bring your concentration back to your breathing.

See if it's possible to carry that relaxed feeling into whatever you do next. Come up with a list of the situations that you often try to escape from or avoid. Use box 1 on page 28 to create your list. For example:. Rank your list of situations in order of difficulty. From the least anxiety provoking to the most anxiety provoking on a scale of Use box 2 page Try to confront the lowest ranked item on your list. This will be the item that causes you least anxiety. You will likely find that although your anxiety might initially rise, it will drop if you remain in the situation for long enough.

Try to stay with the situation until your anxiety has reduced by at least half. Repeat the task as often as possible every day if you can. Try not to leave too long between times when you confront this item. This is because the more you confront something, the more your fear will reduce. You should notice your anxiety getting less and less each time you do so. You may find eventually that it will cause you little or no anxiety at all.

When you feel comfortable with an item, try to move on to the next item on your list. Working through your list you will begin to feel anxious in fewer and fewer situations. You should find that your confidence grows as you move on from each item. That is, though gender differences in anxiety exist, with higher levels of anxiety in women compared to men, gender socialization and learning mastery explain these gender differences.

Anxiety disorder appears to be a genetically inherited neurochemical dysfunction that may involve autonomic imbalance; decreased GABA-ergic tone; allelic polymorphism of the catechol-O-methyltransferase COMT gene; increased adenosine receptor function; increased cortisol. In the central nervous system CNS , the major mediators of the symptoms of anxiety disorders appear to be norepinephrine, serotonin, dopamine, and gamma-aminobutyric acid GABA. Other neurotransmitters and peptides, such as corticotropin-releasing factor, may be involved.

Peripherally, the autonomic nervous system , especially the sympathetic nervous system, mediates many of the symptoms. Increased flow in the right parahippocampal region and reduced serotonin type 1A receptor binding in the anterior and posterior cingulate and raphe of patients are the diagnostic factors for prevalence of anxiety disorder.

The amygdala is central to the processing of fear and anxiety, and its function may be disrupted in anxiety disorders. Anxiety processing in the basolateral amygdala has been implicated with dendritic arborization of the amygdaloid neurons. SK2 potassium channels mediate inhibitory influence on action potentials and reduce arborization. Joseph E. LeDoux and Lisa Feldman Barrett have both sought to separate automatic threat responses from additional associated cognitive activity within anxiety. Anxiety is distinguished from fear , which is an appropriate cognitive and emotional response to a perceived threat.

It occurs in situations only perceived as uncontrollable or unavoidable, but not realistically so. Another description of anxiety is agony, dread, terror, or even apprehension. Fear and anxiety can be differentiated in four domains: 1 duration of emotional experience, 2 temporal focus, 3 specificity of the threat, and 4 motivated direction. Fear is short lived, present focused, geared towards a specific threat, and facilitating escape from threat; anxiety, on the other hand, is long-acting, future focused, broadly focused towards a diffuse threat, and promoting excessive caution while approaching a potential threat and interferes with constructive coping.

From Wikipedia, the free encyclopedia. For other uses, see Anxiety disambiguation. For the band, see Misgiving band. Further information: Angst , Existential crisis , and Nihilism. Main articles: Test anxiety , Mathematical anxiety , Stage fright , and Somatic anxiety. Main articles: Stranger anxiety and Social anxiety. Main article: Anxiety disorder. This section does not cite any sources. Please help improve this section by adding citations to reliable sources.