Posts Tagged ‘anxiety’

Control Your Anxiety and Panic

Friday, September 3rd, 2021

You know the feeling. You’re a perfectly reasonable human being and you’re having a reasonably good day. Then suddenly and for apparently unknown reasons, your brain sends one of those pesky fight or flight signals that leave you consumed with anxiety and fear. For most of us the situation is manageable and those intensely uncomfortable feelings only last a few seconds. We tell ourselves that we’re fine and that there’s no reason to be anxious.


We take a few deep breaths and carry on with our day. But what if that doesn’t work? What if those feelings of emotional turmoil stop us in our tracks? Try these tips to help you to control your panic and anxiety.

Schedule a time to worry

Everyday schedule a consistent time and place to worry and if necessary, schedule several times per day. At your chosen time, sit down and think about what is worrying you and what you can do about it. Focus on reality and what’s really happening. Avoid thinking about what may or may not happen with any given situation or person that is causing your anxiety and panic. If it’s helpful, write your worries and what you can do about them in a journal. Keep track of your progress as you cope with them.

Learn relaxation techniques

Relaxation techniques are a great way to control anxiety and panic. Deep breathing, yoga, meditation, tai chi and the emotional freedom technique are all excellent ways to calm yourself. Practice your chosen technique on a daily basis. Daily practice will help to keep you calm in general but also strengthens your ability to quickly relax when anxiety and panic grips you.

Get plenty of sleep

We all know the health benefits of getting adequate amounts of sleep. When you’re well rested, you’re better able to cope.

Exercise daily

You don’t have to buy an expensive gym membership or perform an exhausting exercise regime everyday. On a daily basis, take 30 minutes to walk around your neighborhood. Not only will the exercise refresh and strengthen you, but you’ll also feel more in control when you do feel panic and anxiety.

Confront the situations that cause your panic and anxiety

This can be done at your own pace and as you feel comfortable. Decide what situations cause your anxiety and panic and then purposefully expose yourself to them. Overtime, you’ll learn to control your panic and perhaps learn that you indeed had nothing to fear in the first place. This exercise also builds your confidence and self-esteem, making you better able to confront other situations that might cause panic and anxiety.

You always own the option of having no opinion. There is never any need to get worked up or to trouble your soul about things you can’t control. These things are not asking to be judged by you. Leave them alone. Marcus Aurelius


In your mind’s eye, picture your perfect place, situation, or person. Include as many of your senses, as you can, while you’re visualizing. Add to your visualization, deep breathing and progressive muscle relaxation. As you relax, keep telling yourself that you’re fine, there is nothing to fear, no one is going to harm you, etc.

Speak to your primary physician

If you’re anxiety and panic attacks are so severe that you find yourself unable to cope, speak to your doctor. That person can prescribe anti-anxiety medication that will support you as you learn other techniques to control the anxiety and panic.

Panic and anxiety don’t have to control you or your life. With persistence, patience and practice you’ll control them!

How to Cope with Stress: A Basic Primer

Knowing that Anxiety Will Pass Reduces Its Effects

Sunday, September 19th, 2021

Many anxiety sufferers, including those afflicted by severe social anxiety, become very wrapped up in their heads about the anxiety that they know that they will soon experience. For example, a person is heading out to the local fast-food restaurant and is afraid of talking to the operator at the drive-thru, and the mere knowledge that this is going to happen and that this is going to cause anxiety is something that causes even more anxiety for the person in question.

One of the main fears of those affected by anxiety is the anxiety itself, and the knowledge that when it is present, life is going to be more challenging and the individual in question is going to have to deal with its effects. These effects can be terrifying in themselves as well.

One powerful anxiety-recovery tool, aside from the many others available, is the knowledge that even though this anxiety is going to happen and is going to disrupt a person’s life in some way, that eventually the anxiety will pass and everything will feel much more manageable once again.

The scariest part about anxiety for those affected by it is not knowing how to handle it and knowing that instead, life is simply going to be miserable for some time.

A useful metaphor for thinking about this is for one to envision one’s self-driving along an open road on a flat stretch of desert land. Everything is peaceful and harmonious. However, the driver sees a huge mountain up ahead (similar to a person knowing anxiety is going to calm and that he or she cannot handle it), and he or she becomes very intimidated by its presence, knowing that it will be difficult to traverse.

Once the driver arrives at the base of the mountain, he or she becomes overwhelmed because he or she now realizes that the mountain is huge and will take some time to cross over. However, this person knows that after much difficulty, the mountain will be passed, and eventually the other side will be reached and all will be well again.

With the knowledge that anxiety will pass, it is possible to turn these mountains into speed bumps. The metaphor now has a change. The driver is driving along on a flat stretch of desert land once again, but instead of noticing an upcoming mountain, the driver notices a slight speed bump. Compared to the mountain, this is simple to navigate, and therefore the driver remains at ease. He or she simply slows down the vehicle as the speed bump is approached, and then he or she simply passes over it without much stress at all.

The second metaphor depicted is what the knowledge that anxiety will pass can do to a person’s anxiety level. The anxiety level can be greatly reduced and managed so that the effects it has on a person’s life are minimized. While it is very difficult to believe that anxiety will pass at times, especially when one is first beginning to explore anxiety recovery, the more that one believes it, the more that anxiety reduces and loses its harmful effects.

Every person who perseveres in anxiety recovery will realize, sooner or later, that the duration and intensity of the anticipated anxious experience greatly reduces, and especially so as one realizes that he or she can successfully manage his or her anxiety.

This is just yet another tool available to the anxiety sufferer in order to help him or her manage anxiety. Good luck to all anxiety sufferers out there as they seek to manage their anxiety and live healthy and happy lives!