Self Help for Anxiety

Self help for anxiety gives you practical tips to deal with anxiety. If you are pre-occupied with 'what if's" and worried about the worst-case scenarios then anxiety can become a problem.

Too much worry can make you feel tense and irritable all day long and keep you tossing and turning throughout the night.

This can sap your energy and affect your day-to-day performance. Is there anything that can be done to lessen anxiety and worry? There are some self-help measures you can take to not feel the stress so much.

Some of the self-help strategies for lessening worry and anxiety include:

  • accepting uncertainty
  • create a worry time
  • tackle your worries with structured problem solving and adaptive thinking
  • learn ways to relax your mind and body

Accept uncertainty and stop worrying about the outcome

Many times worry is all about not knowing what an outcome is going to be.

People that chronically worry cannot stand not knowing how a situation is going to work out. If you are one of these people you need to learn to accept the fact that you cannot know how everything is going to work out. Just have patience and understand that most situations work out the way they are supposed to.

Ask yourself the following questions to relieve your anxiety:

  • Can you really be certain about the outcome of things in life?
  • Is it helpful to know the outcome ahead of time or not helpful at all?
  • Do you think bad things are going to happen just because they are uncertain? Try to find factual evidence for both positive and negative outcomes. What is the likelihood of positive and negative outcomes?
  • Can you lead a happy life even though there is a slim possibility of something going wrong?

The answers to these questions can help you accept the fact that there is very little certainty in life.

Create a worry time

Fretting and worrying all day long can sap your energy and create even more doubt and worry.

Why not give yourself a certain amount of time each day to do it and then put it down and go on with your day.

Set a timer and allow yourself 10 minutes each day to worry. Do it at the same time each day too.

So next time you start to find yourself worrying, try to postpone your worry to say 5pm and set a time for 5.10pm.

This is a good way to control feelings of anxiety, because you can't just sweep them under the rug, this only escalates the feelings. So if you must worry limit your time drastically on how long you will do it each day.

As worries come into your head throughout the day note them down on a list and postpone worrying about them until your worry time.

Tackle Your Worries

Do you let your worries control you and drag you down? Do you often jump to worst-case scenarios or have negative thoughts that put you on a merry-go-round of pessimism?

Instead of letting your worries drag you down you can retrain your thinking process to tackle your worries.

Take on the attitude that you can deal with these problems and solve instead of thinking they are taking over your whole existence.

Ask yourself the following questions to control your worries...

  • Is this a true event that is going to happen or is it in my mind?
  • Can I look at this situation in a more realistic, positive manner?
  • Is the thing I am worried about really likely to happen?
  • Do my thoughts help me solve or does the worry only hurt me?
  • If my friend was thinking like me what would I tell him?

Learn the ways to relax

Anxiety goes deeper than only being an emotion. It is the way your body reacts when it perceives danger.

This is the old fight or flight response left over from days when we lived out in the open where threats were an everyday occurrence. This response can keep us from getting harmed.

Modern day stressors provoke this type of alarm to go off in our bodies.

Learning methods to relax is the best way of dealing with this feeling. The following are great methods of relaxation that you can use to lessen the feelings of anxiety:

  • Deep breathing is a great self help for anxiety option and it is so easy to do. Just take a breath deeply using your diaphragm then slowing exhale. Repeat this several times. Here are many breathing exercises you can do just about anywhere.

    This allows more oxygen to get into your system and has a calming effect on your body.

    You can even do this at the office where a lot of your anxiety occurs.

  • Meditation is not only used as a self help for anxiety option but has been practiced for centuries for medicinal purposes.

    There are many meditation techniques to choose from. You can learn many of them on your own through DVDs or books. Some are better taught in a class.

    Meditation involves emptying your mind of any and all thoughts. This calms your mind and body.

Self help for anxiety also involves taking care of yourself.

Ensure you get exercise, are eating well, and getting a good night's sleep. These natural sleep aids and natural sleep remedies can help you get a better night's sleep.

The information above is great self-help for your anxiety. This is stuff you can try at home. If these ideas do not work for you, then seek out professional help.

Search here for more self help for anxiety resources