Anxiety...?

Question

Everyone that has anxiety out there. what are some ways that you deal with it(without medication)??

Answer 1

I am learning now that excercise and tylenol pm get me through it. This is crazy though remember we only live once and it is not worth worrying. I know you can't help it. I recently started talking to my hubby about the financial instead of trying to do it all on my own and it works to talk to someone to get it out or write it down anything to get it out of your mind.

Answer 2

anxiety attack -- an acute reaction to intense stress. Even if you don't wind up with the full-blown attack, anxiety can leave you feeling apprehensive, uncertain and fearful, paralyzing you into inaction or withdrawal.

An anxiety disorder isn't just a case of "nerves." According to the Anxiety Disorders Association of America, an estimated 19 million Americans ages 18-54 (more than 13 percent of the population) experience debilitating bouts of anxiety. It is the most common psychiatric condition in the United States. Primary symptoms include a rise in blood pressure, a fast heart rate, rapid breathing, an increase in muscle tension and a decrease in intestinal blood flow, potentially resulting in nausea or diarrhea.

Sometimes your anxiety disorder will be serious enough to require medication and therapy. But quite often, learning to better manage stress can make a big difference. We've also come up with 17 tips to help you cope when anxiety hits so it doesn't overwhelm you.

1. Get out your bike, pull on your walking shoes, or grab your gym bag. There's no better therapy for the "I can't breathe" feeling of an anxiety attack than to quickly escape the situation and get your blood moving and endorphins pumping through exercise.

2. Cut out all caffeinated drinks, foods, and medications. The caffeine only adds to that tense, jittery, anxious feeling, says Daphne Stevens, Ph.D., a clinical social worker and author of Watercolor Bedroom: Creating a Soulful Midlife. Sources of caffeine include chocolate, beverages like coffee, tea, soda, and some prescription and over-the-counter medications, like Excedrin.

3. Avoid conversations likely to increase your anxiety when you're tired, overwhelmed, or stressed. For instance, tell your kids that you're simply not available for problem solving after 8 p.m. Try to protect a "trouble free" time, especially before bed, when you don't address difficulties but focus instead on pure relaxation.

4. Buy a white-noise machine and use it when you go to sleep. The soothing sound will help you fall and stay asleep. A good night's sleep is critical when you're stressed, since sleep deprivation fuels anxiety even as anxiety leads to sleep deprivation.

5. Choose one thing that is making you anxious. Now sit down and write out all the fears you have about that one thing. If it's money, write down what would happen if you lose your job, if you can't pay your bills. What is the absolute worst thing that could happen? Now look at each item and mark it on a scale of 1 to 10, with 1 being highly unlikely it would ever happen, 10 being likely that it would happen. You'll be surprised at how few items rank above a 5. This understanding should help reduce your anxiety. If something does rank higher than 5, you may want to develop a contingency plan for it. Nothing works better to calm anxiety than turning from pure worry to an action plan.

6. Rent a comedy and watch it. Let yourself laugh out loud. The act of laughter stimulates endorphins that help blow stress hormones (which contribute to that feeling of anxiety) out of your system the way a good thunderstorm can blow away hot, humid weather.

7. Follow the Relax, Detach, Focus steps. Created by Marcia Reynolds, M.Ed., author of Outsmart Your Brain! Get Happy, Get Heard, and Get Your Way at Work, the routine goes like this:

Relax your body from the toes up.

Detach from your thoughts.

Center yourself in the moment (e.g., feel your head upon the pillow, or your feet on the ground, etc., depending on where you are).

Focus on who you want to be and how you want to feel.

Answer 3

Well, I take some medication to help deal with the more serious times. But you need to focus and remember "You're not dying, you're just having an anxiety attack" keep saying that outloud to yourself over and over again. Keep a picture of a pleasant family outting or your boyfriend/girlfriend to try to get your mind off it. Just relax and breath and think positive. If that doesn't work you may need to look at some medication to help, its okay.

Answer 4

Visit a psychologist for talk therapy. They do not prescribe meds. They are a great outside source to listen to what you are saying and helping you find the root of your anxiety and then how to go about dealing with it. Works magic. Most of the time insurance covers so many visits...you just pay your copay.

Answer 5

What I do is avoid all caffeine....cola, chocolate, tea, etc, NO smoking, and try to get enough sleep. I have anxiety disorder with agoraphobic tendencies so, I typically avoid things that will stress me...even if that means not going into malls and such because I am nervous to be far away from my car. I have never taken meds for it because of all the bad things I have heard. Good luck to you!

Answer 6

Triangle Breathing.

1. Breating in thru your nose while counting to six.
2. Hold your breath for six seconds.
3. Let it out through your mouth in six seconds.

Start with six seconds, some people are more comfortable with four seconds, and others like me 10.

The counting really takes your mind off of the present worry and the breathing helps regulate your anxious breathing, which is often shallow have quick. And remember, often times people when scared or worried hold their breath. DON'T.

Answer 7

Try to relax, drink chamomile tea (with honey if you like it sweet). Take a nice bath, or sit in a hot tub. Do yoga! Try a beginners class if you are new to yoga. Yoga will teach you breathing exercises and that you can do anywhere, you would not believe how much it helps!

Answer 8

Eliminate Social Anxiety Shyness - http://SocialAnxiety.uzaev.com/?Kckl

Answer 9

i talk to someone, about everything, find a really good friend and just if you can trust them talk to them about everything! It really helps...I also do a lot of breathing exercises...and running especially at night!
It's hard for me, cuz I'm also...a cutter, and trying to get off doing that...but good luck!

Answer 10

practice yoga, breathing exercise of yoga called pranayama provides or depletes oxygen to the brain cell.
Hence the stress relief.
good luck , [e-mail]