You need help with anxiety. You want something that can cure your anxiety forever right now. You want a magic formula that you can slip into a drink and relax knowing you're never experience anxiety again.
Well I have some bad news
The reality is that anxiety is a survival mechanism. Without it, you would skydive off of airplanes without a parachute. You would take a water balloon to a gun fight. You would drive 100 miles per hour in a school zone, and you would tell your boss how you really feel about them, daily.
You need anxiety, because you need your "fight or flight" response. You need to be able to know when you're encountering a genuinely fearful situation, and that's what anxiety does for you.
What you DON'T need is:
- To feel nervous when you're sitting home alone.
- To feel panic when your heartbeat speeds up.
- To feel worried that something terrible is about to happen.
You need anxiety. You don't need an anxiety disorder. That's why even if there was a magical pill that cured your anxiety forever, it would be dangerous to take it. What you need is to learn the skills necessary to stop experiencing random anxiety and stress when there is nothing wrong.
How Severe is Your Anxiety?
CalmClinic has a free 7 minute anxiety symptoms test that can tell you what kinds of anxiety you struggle with, give you an anxiety severity score, compare your anxiety to others, and see more about how to treat it.
Making Smart Decisions
First and foremost, don't let your anxiety cause you to make poor decisions about anxiety treatments. The reality is that most "rapid" treatments don't work. You'll find many people that claim that they have an extract or a medicine that can cure your anxiety immediately, and unfortunately it's never the case - it's people taking advantage of you in your time of need, and hoping the placebo effect will be enough to cure your anxiety.
Even prescription medications have a "false" component. Prescription medicines can give you some help with anxiety, but that help is only temporary, and your mind and body can actually become dependent on these medications. As soon as you stop taking them, your anxiety may not only come back - it could even be worse than before.
Curing your anxiety is a process - it's a process that can happen, for everyone, but those that hope they can get instant anxiety help are going to be disappointed, and possibly taken advantage of.
Setting Up a Long Term Plan - Making Realistic Goals
It's possible to reduce your anxiety every day. There are countless tips to learn to manage it. But you need to do two things:
- You need to make sure that you're giving yourself realistic goals.
- You need to make it a long term plan.
You can get anxiety help now - help that will genuinely reduce your experience with anxiety. But it will only reduce it so much. You'll still need to keep at it, and commit to it in a way that will guarantee short and long term results.
Realistic goals will ensure that you don't give up. You're bound to have setbacks, because life isn't stress free. A long term plan will also make sure that you keep at it - you'll not only have something to do next, you'll also know what to do next.
For example, let's look at several strategies you can do right now that will reduce your anxiety:
- Start Jogging Jogging isn't just for your health. Jogging releases endorphins, which are neurotransmitters that improve mood. It also tires muscles, and there is evidence that extra energy in muscles becomes converted to a feeling of anxiety.
- Sleep Better Getting more sleep will fight anxiety right away. Far too many people are allowing themselves to be sleep deprived, but sleep is one of the most important and easy tools your mind has for coping with stress.
- Research Anxiety The more you understand anxiety, the easier it is to fight it. Did you know that anxiety can cause a feeling of having swollen lymph nodes? Did you know that there is some evidence that anxiety can lead to a rash? The more you know about anxiety and its symptoms, the easier it is to learn to control.
These are just a few things you can do right away that will start reducing your anxiety. There are also long term strategies as well, such as:
- Breathing Training Many anxiety symptoms, particularly for those with anxiety attacks, are a result of inadequate breathing techniques. Anxiety can actually train your body to breathe poorly, leading to hyperventilation and a variety of related symptoms.
- Exposure Therapy Exposure is a cognitive behavioral technique that trains you to get used to things that used to cause you anxiety. For example, if you often get anxiety when you feel dizzy, you spin around in a chair and use a variety of techniques to calm your mind.
- Lifestyle Changes Many lifestyle changes that you will need to make in order to live with anxiety also require long term changes. For example, who you spend time with may need to change, as will how you react at your workplace.
These strategies take longer, and require more effort and planning on your part. They're also not immediately successful, and there are often setbacks. Realistic goals and an effective and healthy plan can reduce the effects of these setbacks.
You'll also need to be okay with admitting to yourself that you have an anxiety problem that needs to be solved. If you continue to try to fight the truth about your anxiety, you'll struggle to overcome it. Anxiety and stress are very real problems that affect people every day, and there's nothing wrong with you if you suffer from them. As soon as you can come to terms with your anxiety, you'll be on the right path towards treating it.
View These Resources to Learn More About Anxiety and Treatment
Below are several pages with valuable information on living with anxiety. Don't forget to bookmark this page in order to continue reading more about how to get help for anxiety, and if you haven't yet, take my 7 minute anxiety questionnaire right now. It'll give you a snapshot of your anxiety as it affects you, as well as specific treatment choices tailored to your anxiety.
Other Articles for Reference
- Can't Take it Anymore? Read This!
- How to Cope With Anxiety
- Anxiety Relaxation Techniques
- Anxiety Breathing Techniques
- Eliminate Stimulants
- Destructive Anxiety Habits
- Improve Your Internal Dialogue
- Desensitization Techniques
- How to Discontinue Anxiety Medication
- Visualization Techniques For Anxiety
- How to Manage Your Anxiety
- Choose Optimal Anxiety Diet
- Dealing With Specific Fears & Thoughts
- Public Speaking Anxiety
Schwarz L, Kindermann W. Changes in beta-endorphin levels in response to aerobic and anaerobic exercise. Sports Med. 1992 Jan;13(1):25-36. Review. PubMed PMID: 1553453.
Vasich, Tom. "University of California - UC Newsroom | Lifestyle Changes Beneficial in Improving Mental Health." University of California, n.d. Web. 08 Dec. 2012.