is taking over your life, do not worry because here are a few things that you can do when your anxiety becomes debilitating.<\/p>\n
<\/p>\n
![\"woman](\"https:\/\/www.junabrookes.co.uk\/staging\/5147\/wp-content\/uploads\/2022\/01\/katerina-jerabkova-6CLBoiWuzSU-unsplash-300x200.jpg\")
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<\/p>\n
1. Seek Professional Help<\/strong><\/h2>\n <\/p>\n
When your anxiety \u00a0begins to interfere with daily activities, it’s time to seek help. The anxiety you are experiencing is real; however, it helps to know that there are ways of dealing with your symptoms. You can’t “just get over it.” If you try to do so without professional assistance, it’s likely that the situation will get worse.<\/p>\n
<\/p>\n
2. Set aside Your Worries<\/strong><\/h2>\n <\/p>\n
There are so many things to be worried about these days, but you need to ask yourself if it’s more important than your health. If it is, then set those worries aside and make the time for your mental health. Sometimes this might mean saying “no” to family or friends or even missing work. This doesn’t make you a bad person. You have to give yourself time to feel better in order to help others.<\/p>\n
<\/p>\n
3. Cognitive behaviour therapy (CBT)<\/strong><\/h2>\n <\/p>\n
Cognitive behaviour therapy is a treatment that can help people change the thoughts and actions that cause anxiety. It’s been around for decades, yet many still do not know about it. CBT helps people recognize harmful thinking patterns and learn to replace them with healthier ones. The idea behind this method of mental health treatment is that our thoughts cause our behaviours and emotions, not external things like people, situations and events.<\/p>\n
You can read about the difference of CBT and EMDR here:<\/p>\n
https:\/\/www.junabrookes.co.uk\/staging\/5147\/emdr-versus-cbt-advantages-and-disadvantages\/<\/a><\/p>\nTo read about EMDR treatment for anxiety issues go to:<\/p>\n
https:\/\/www.junabrookes.co.uk\/staging\/5147\/emdr-for-anxiety-how-can-it-help\/<\/a><\/p>\n <\/p>\n
![\"dream](\"https:\/\/www.junabrookes.co.uk\/staging\/5147\/wp-content\/uploads\/2022\/01\/brett-jordan-q8ZgKZutttE-unsplash-300x225.jpg\")
<\/p>\n
<\/p>\n
4. Take a Deep Breath in Tensed Situations<\/strong><\/h2>\n <\/p>\n
When you feel yourself getting anxious, stop what you are doing and take a deep breath. You can also make an effort to tense your muscles for about 10 seconds before releasing them. This can help relax your body and mind, which will reduce your anxiety. The more relaxed you are, the easier it is to slow down that racing heart of yours.<\/p>\n
<\/p>\n
5. Identify Avoidant Behaviors<\/strong><\/h2>\n <\/p>\n
If you avoid certain situations because they trigger your anxiety, this is known as avoidant behaviour. The problem with avoiding things is that it only reinforces the idea that you are not good enough to handle them, so they become harder and harder to face. Try identifying specific situations or people that trigger your anxiety and gradually face them one at a time.<\/p>\n
<\/p>\n
![\"and](\"https:\/\/www.junabrookes.co.uk\/staging\/5147\/wp-content\/uploads\/2022\/01\/georgia-de-lotz-HoD2lHLYhaw-unsplash-240x300.jpg\")
<\/p>\n
<\/p>\n
6. Practice Mindfulness<\/strong><\/h2>\n <\/p>\n
Mindfulness is a practice that can help you stay grounded in the moment as opposed to worrying about the future or dwelling on the past. It’s been known as a miracle cure for those suffering from chronic pain, depression and anxiety disorders by keeping people from being preoccupied with the pain they are currently experiencing.<\/p>\n
This type of therapy stimulates your brain to release GABA, https:\/\/www.medicalnewstoday.com\/articles\/326847<\/a> \u00a0a neurotransmitter that slows down overactive nerve cells and eases feelings of panic and anxiety. Mindfulness might seem difficult at first, but you will quickly learn to appreciate it as a way of focusing on what is going on around you right now instead of what might happen in the future, so take time and learn how to be mindful and truly live your life.<\/p>\n <\/p>\n
7. Get More Exercise<\/strong><\/h2>\n <\/p>\n
Physical activity boosts feel-good chemicals called endorphins, which help improve mood and reduce anxiety. Studies have shown that just 30 minutes of exercise can greatly reduce feelings of stress or depression for at least 90 minutes. Try going for a simple walk or high-intensity workout at the gym to see if it helps you feel better.<\/p>\n
<\/p>\n
8. Get Things Out of Your Head<\/strong><\/h2>\n <\/p>\n
Writing \u00a0https:\/\/www.kaminiwood.com\/30-journal-prompts-for-self-growth\/<\/a><\/p>\ncan be a great way to reduce stress and anxiety. In fact, many therapists recommend keeping a daily journal as a means of getting your thoughts out. By writing down how you feel, it is easier for you to let go of those feelings rather than hold onto them all day long. It also helps the ideas in your head stop circling around over and over again.<\/p>\n
It would be helpful to tame your poison parrot- that crutical part of your psyche. My favourite CBT based concept. You can read about it here.<\/p>\n
https:\/\/www.junabrookes.co.uk\/staging\/5147\/how-to-manage-your-self-critical-inner-voice\/<\/a><\/p>\n![\"some](\"https:\/\/www.junabrookes.co.uk\/staging\/5147\/wp-content\/uploads\/2022\/01\/brett-jordan-6LSpoSyrnHA-unsplash-300x225.jpg\")
<\/p>\n
<\/p>\n
9. Live in the moment<\/strong><\/h2>\n <\/p>\n
Instead of worrying about the past or future, focus on what is happening right now in your life. Think about your surroundings and what you are feeling at this very moment. By living in the moment, you’ll be able to reduce anxiety by learning to accept whatever thoughts or feelings arise without attaching yourself or judging them. When you live in the moment and appreciate what is actually happening, rather than dwelling on your worries, it becomes easier to manage your anxiety and enjoy life.<\/p>\n
<\/p>\n
10. Let Go of Control<\/strong><\/h2>\n <\/p>\n
Anxiety occurs when we worry about things that have a low chance of happening or obsessing over past events that are out of our control. Learn to let go of your need to control everything and allow yourself to relax. You don’t have to know everything all the time, so stop trying so hard. As soon as you let go of what you can’t change or control, it becomes easier for you to breathe and enjoy life more freely without feeling anxious about things that are out of your hands.<\/p>\n
EFT with Brad Yates will help you with it.<\/p>\n
<\/p>\n
There are so many things to be worried about these days, but you need to ask yourself if it’s more important than your health. If it is, then set those worries aside and make the time for your mental health. Sometimes this might mean saying “no” to family or friends or even missing work. This doesn’t make you a bad person. You have to give yourself time to feel better in order to help others.<\/p>\n
<\/p>\n
3. Cognitive behaviour therapy (CBT)<\/strong><\/h2>\n <\/p>\n
Cognitive behaviour therapy is a treatment that can help people change the thoughts and actions that cause anxiety. It’s been around for decades, yet many still do not know about it. CBT helps people recognize harmful thinking patterns and learn to replace them with healthier ones. The idea behind this method of mental health treatment is that our thoughts cause our behaviours and emotions, not external things like people, situations and events.<\/p>\n
You can read about the difference of CBT and EMDR here:<\/p>\n
https:\/\/www.junabrookes.co.uk\/staging\/5147\/emdr-versus-cbt-advantages-and-disadvantages\/<\/a><\/p>\nTo read about EMDR treatment for anxiety issues go to:<\/p>\n
https:\/\/www.junabrookes.co.uk\/staging\/5147\/emdr-for-anxiety-how-can-it-help\/<\/a><\/p>\n <\/p>\n
<\/p>\n
<\/p>\n
4. Take a Deep Breath in Tensed Situations<\/strong><\/h2>\n <\/p>\n
When you feel yourself getting anxious, stop what you are doing and take a deep breath. You can also make an effort to tense your muscles for about 10 seconds before releasing them. This can help relax your body and mind, which will reduce your anxiety. The more relaxed you are, the easier it is to slow down that racing heart of yours.<\/p>\n
<\/p>\n
5. Identify Avoidant Behaviors<\/strong><\/h2>\n <\/p>\n
If you avoid certain situations because they trigger your anxiety, this is known as avoidant behaviour. The problem with avoiding things is that it only reinforces the idea that you are not good enough to handle them, so they become harder and harder to face. Try identifying specific situations or people that trigger your anxiety and gradually face them one at a time.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
6. Practice Mindfulness<\/strong><\/h2>\n <\/p>\n
Mindfulness is a practice that can help you stay grounded in the moment as opposed to worrying about the future or dwelling on the past. It’s been known as a miracle cure for those suffering from chronic pain, depression and anxiety disorders by keeping people from being preoccupied with the pain they are currently experiencing.<\/p>\n
This type of therapy stimulates your brain to release GABA, https:\/\/www.medicalnewstoday.com\/articles\/326847<\/a> \u00a0a neurotransmitter that slows down overactive nerve cells and eases feelings of panic and anxiety. Mindfulness might seem difficult at first, but you will quickly learn to appreciate it as a way of focusing on what is going on around you right now instead of what might happen in the future, so take time and learn how to be mindful and truly live your life.<\/p>\n <\/p>\n
7. Get More Exercise<\/strong><\/h2>\n <\/p>\n
Physical activity boosts feel-good chemicals called endorphins, which help improve mood and reduce anxiety. Studies have shown that just 30 minutes of exercise can greatly reduce feelings of stress or depression for at least 90 minutes. Try going for a simple walk or high-intensity workout at the gym to see if it helps you feel better.<\/p>\n
<\/p>\n
8. Get Things Out of Your Head<\/strong><\/h2>\n <\/p>\n
Writing \u00a0https:\/\/www.kaminiwood.com\/30-journal-prompts-for-self-growth\/<\/a><\/p>\ncan be a great way to reduce stress and anxiety. In fact, many therapists recommend keeping a daily journal as a means of getting your thoughts out. By writing down how you feel, it is easier for you to let go of those feelings rather than hold onto them all day long. It also helps the ideas in your head stop circling around over and over again.<\/p>\n
It would be helpful to tame your poison parrot- that crutical part of your psyche. My favourite CBT based concept. You can read about it here.<\/p>\n
https:\/\/www.junabrookes.co.uk\/staging\/5147\/how-to-manage-your-self-critical-inner-voice\/<\/a><\/p>\n<\/p>\n
<\/p>\n
9. Live in the moment<\/strong><\/h2>\n <\/p>\n
Instead of worrying about the past or future, focus on what is happening right now in your life. Think about your surroundings and what you are feeling at this very moment. By living in the moment, you’ll be able to reduce anxiety by learning to accept whatever thoughts or feelings arise without attaching yourself or judging them. When you live in the moment and appreciate what is actually happening, rather than dwelling on your worries, it becomes easier to manage your anxiety and enjoy life.<\/p>\n
<\/p>\n
10. Let Go of Control<\/strong><\/h2>\n <\/p>\n
Anxiety occurs when we worry about things that have a low chance of happening or obsessing over past events that are out of our control. Learn to let go of your need to control everything and allow yourself to relax. You don’t have to know everything all the time, so stop trying so hard. As soon as you let go of what you can’t change or control, it becomes easier for you to breathe and enjoy life more freely without feeling anxious about things that are out of your hands.<\/p>\n
EFT with Brad Yates will help you with it.<\/p>\n
To read about EMDR treatment for anxiety issues go to:<\/p>\n
https:\/\/www.junabrookes.co.uk\/staging\/5147\/emdr-for-anxiety-how-can-it-help\/<\/a><\/p>\n <\/p>\n <\/p>\n <\/p>\n When you feel yourself getting anxious, stop what you are doing and take a deep breath. You can also make an effort to tense your muscles for about 10 seconds before releasing them. This can help relax your body and mind, which will reduce your anxiety. The more relaxed you are, the easier it is to slow down that racing heart of yours.<\/p>\n <\/p>\n <\/p>\n If you avoid certain situations because they trigger your anxiety, this is known as avoidant behaviour. The problem with avoiding things is that it only reinforces the idea that you are not good enough to handle them, so they become harder and harder to face. Try identifying specific situations or people that trigger your anxiety and gradually face them one at a time.<\/p>\n <\/p>\n <\/p>\n <\/p>\n Mindfulness is a practice that can help you stay grounded in the moment as opposed to worrying about the future or dwelling on the past. It’s been known as a miracle cure for those suffering from chronic pain, depression and anxiety disorders by keeping people from being preoccupied with the pain they are currently experiencing.<\/p>\n This type of therapy stimulates your brain to release GABA, https:\/\/www.medicalnewstoday.com\/articles\/326847<\/a> \u00a0a neurotransmitter that slows down overactive nerve cells and eases feelings of panic and anxiety. Mindfulness might seem difficult at first, but you will quickly learn to appreciate it as a way of focusing on what is going on around you right now instead of what might happen in the future, so take time and learn how to be mindful and truly live your life.<\/p>\n <\/p>\n <\/p>\n Physical activity boosts feel-good chemicals called endorphins, which help improve mood and reduce anxiety. Studies have shown that just 30 minutes of exercise can greatly reduce feelings of stress or depression for at least 90 minutes. Try going for a simple walk or high-intensity workout at the gym to see if it helps you feel better.<\/p>\n <\/p>\n <\/p>\n Writing \u00a0https:\/\/www.kaminiwood.com\/30-journal-prompts-for-self-growth\/<\/a><\/p>\n can be a great way to reduce stress and anxiety. In fact, many therapists recommend keeping a daily journal as a means of getting your thoughts out. By writing down how you feel, it is easier for you to let go of those feelings rather than hold onto them all day long. It also helps the ideas in your head stop circling around over and over again.<\/p>\n It would be helpful to tame your poison parrot- that crutical part of your psyche. My favourite CBT based concept. You can read about it here.<\/p>\n https:\/\/www.junabrookes.co.uk\/staging\/5147\/how-to-manage-your-self-critical-inner-voice\/<\/a><\/p>\n <\/p>\n <\/p>\n Instead of worrying about the past or future, focus on what is happening right now in your life. Think about your surroundings and what you are feeling at this very moment. By living in the moment, you’ll be able to reduce anxiety by learning to accept whatever thoughts or feelings arise without attaching yourself or judging them. When you live in the moment and appreciate what is actually happening, rather than dwelling on your worries, it becomes easier to manage your anxiety and enjoy life.<\/p>\n <\/p>\n <\/p>\n Anxiety occurs when we worry about things that have a low chance of happening or obsessing over past events that are out of our control. Learn to let go of your need to control everything and allow yourself to relax. You don’t have to know everything all the time, so stop trying so hard. As soon as you let go of what you can’t change or control, it becomes easier for you to breathe and enjoy life more freely without feeling anxious about things that are out of your hands.<\/p>\n EFT with Brad Yates will help you with it.<\/p>\n<\/p>\n4. Take a Deep Breath in Tensed Situations<\/strong><\/h2>\n
5. Identify Avoidant Behaviors<\/strong><\/h2>\n
<\/p>\n6. Practice Mindfulness<\/strong><\/h2>\n
7. Get More Exercise<\/strong><\/h2>\n
8. Get Things Out of Your Head<\/strong><\/h2>\n
<\/p>\n9. Live in the moment<\/strong><\/h2>\n
10. Let Go of Control<\/strong><\/h2>\n
![\"some](\"https:\/\/www.junabrookes.co.uk\/staging\/5147\/wp-content\/uploads\/2022\/01\/dan-meyers-hluOJZjLVXc-unsplash-1-300x200.jpg\")
<\/p>\n