Helpful Tips for Anxiety by Ashley
ANXIETY Q & A
“The more you know about anxiety and anxiety disorder, the better you will feel and be so you can give yourself control back of your thoughts and thinking to help overcome anxiety”.
What is anxiety?
Anxiety disorder is notcaused by a chemical imbalance in the brain, a biological problem with the brain, or by genes. Anxiety disorder is caused by unhealthy behaviours—the ways we think and act in overly apprehensive, therefore, anxious ways.
Apprehensive: anxious, worried, concerned, afraid, uneasy, concerned, nervous, agitated, scared, fearful or frightened.
Why do I have anxiety?
Anxiety happens when we think in an apprehensive way (fearful that something unpleasant or bad will happen). Anxiety disorder occurs when we think in overly apprehensive ways, and doing so and its consequences interfere with a normal life.
Remember, everyone is anxious from time to time. We need to learn to behave (think and act) in less apprehensive ways, and ways more consistent with “normal” anxiety and not that of anxiety at the disorder level. So anxiety is not a problem in itself. Anxiety only becomes a problem when we’re anxious too frequently and its consequences cause impairment to a normal life.
How do I reduce anxiety as it is controlling my life?
To overcome anxiety disorder, we have to identify and successfully address those behaviours, circumstances and situations (which we call the underlying factors of anxiety) that cause us to think about life in overly apprehensive ways and worry.
Those who struggle with anxiety disorder long-term or their entire lives do so because they don’t do the appropriate work, or enough of the right work to alleviate anxiety and re-train their mind. So it’s not that they CAN’Tovercome anxiety as a disorder, but that they DON’Tdo the right work or sufficiently to successfully address anxiety at the disorder level to overcome this.
Help for anxiety
It is very important that if your anxiety persists you seek medical treatment and advice from your local GP.
There are many anxiety treatment options. Research has found that the most effective treatment for anxiety disorder is the combination of good self-help information, support, and personal coaching/therapy (often referred to as Cognitive Behavioural Therapy or CBT).
Having personally experienced and successfully overcome anxiety symptoms means not only do I understand your struggle and how anxiety symptoms feel and can impact a person's life but that I also know helpful facts and tips to treat anxiety, un-wellness and its symptoms.
When you treat the cause of the problem — the underlying factors that cause anxiety — you are treating the core of the problem. When you treat the core of the problem, the problem disappears. If you don’t treat the cause, the problem will remain with you.
(ANXIETY) - INSTANT HELPFUL TIPS . . . . . . . . . .
Maintain a regular routine- Do things you normally do in the day and do not take on extra tasks/chores that are un-necessary and overload your thinking whilst you are receiving help and carrying out therapies for your anxiety.
Make time for relaxing and doing things you normally enjoy- (Even if you don’t feel like currently doing them). It is important to take at least an hour out of your day (re-prioritise) to relax your mind (switch off) and refocus i.e. read a book, go for a walk, do an exercise class (yoga is very good) or have a bath.
Talking about anxiety– Speaking to family and friends you are comfortable with is a great way to share worries, concerns and relieve the burden that is weighing you down. Their understanding of your anxiety will help to help you with ideas and suggestions and building your confidence for tackling your worries (especially if they know you best)!
Speak to someone that has anxiety– There are many generalised anxiety groups you can find locally online, by asking your local GP or by viewing the NHS website. Speaking to a person/group that you don’t know but who has the same/similar anxiety worries will give you reassurance in kicking the worries and negative thoughts whilst giving helpful advice to each other with no pressure.
Doing your homework– Worries and a negative thought pattern is a state of mind and if you have had negative and worried thoughts for a long time you need to re-train your thought pattern.
- Keep a mood diary- Complete daily (reading and referring to it at the end of each day) to reflect on your thoughts and how you have over-come these.
- Worksheets– Try taking a few copies of the ABC – ‘How We Create Our Health Emotions’ worksheet and complete 1 each day for a few weeks regarding a negative behaviour/emotion/thought you may be having on that day to give yourself immediate and long term goals to tackle this.
Try taking a few copies of the ‘Questions to Ask Yourself If You Are Worried: A Self Help Form For Patients’ worksheet and complete 1 each day for a few weeks regarding a worry you may be having on that day to help untangle the worry and look at the costs and benefits of this worry to you and the evidence for and against the worry to help you think clearer.
HOPE YOU FIND THIS HELPFUL AS IT HAS HELPED ME - ASHLEY