Karen’s Free Health and Fitness Tips

Are you worried about the next panic attack or anxiety? Do you want to know what is the best way to relieve anxiety? If you are thinking of the Anxiety Self Treatment The Attacking Anxiety and Depression Program developed by Lucinda Bassett is the best way.

It will teach you to recognize the thoughts, behaviors, and reactions causing your distress and then show you how to change these negative, anxiety-producing habits.

Anxiety disorders are real, serious, and treatable.

7 Tips and suggestions to relieve anxiety

1. Exercise

Regular physical exercise is a simple and effective means of reducing stress.

Physical exercise is the outlet for the body when its in fight or flight state. Exercise releases the natural chemicals such as adrenalin that accumulate during stress. Exercise relives: chronic muscle tension, reduces insomnia, decreases depression and anxiety.

- increases alertness and concentration

- reduces skeletal muscle tension and helps people to feel more relaxed

- leads to more rapid metabolism of excess adrenaline and thyroxin in the bloodstream, in other words it reduces the hormones which increase arousal.

- allows people to discharge their frustrations which can aggravate phobias or panic reactions.

- helps you to feel good by stimulating the production of endorphins & exercise increases your energy level

2. Medication

Medication can be very helpful for sufferers of anxiety as its decreases anxiety symptoms whilst you are taking it. HOWEVER, MEDICATION DOES NOT CURE ANXIETY DISORDERS. Some people may choose not to use medication, others will choose to combine cognitive behavioural therapy or some other type of therapy with medication, and some people may only utilize medication.

3. Relaxation

Our bodies respond to anxiety provoking thoughts and feared situations with muscle tension. When a socially anxious person interprets a social situation as threatening the fight or flight response is triggered , hormones are released and the involuntary nervous system gets the muscles tense ready to help the individual to respond to danger. Relaxation is the voluntary release of muscle tension or psychological tension.

4. Exposure Therapy

Exposure therapy is essential if you are to overcome your anxiety, ie you must put yourself in the social situations you are worried about. Although this sounds frightening, your therapist will give you the tools to cope with confronting your fears (e.g. rational thinking, slow breathing & isometric relaxation)

5. Hypnosis

6. Slow Breathing

Slow breathing can relieve anxiety and prevent you from having a panic attack, if you do it as soon as you notice yourself overbreathing or becoming anxious. Socially anxious people are advised to do slow breathing before tackling a feared social situation or at any time they feel anxious.

7. Cognitive Behavioural Therapy

Cognitive behavioural therapy says that how you think affects how you feel, and that your emotions influence your behaviour. Therefore if you think realistic, helpful thoughts you mood will be better and you will function better.

One of the most effective social Anxiety Self Treatment methods is The Attacking Anxiety and Depression Program developed by Lucinda Bassett and Phillip Fisher.

It will teach you to recognize the thoughts, behaviors, and reactions causing your distress and then show you how to change these negative, anxiety-producing habits.

By: Karel Micek

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