Learn To Relax

Learn To Relax

You cannot possibly feel anxious when you are in a state of relaxation. Try: 

  • Progressive muscle relaxation
  • Meditation
  • Yoga
  • Visualization
  • Deep breathing
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Self Improvement

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Journal Through It

By writing in a journal, you can work through your difficult emotions, uncover solutions to your issues, and change your perceptions and worries.

Getting started in journal writing can be a simple as a dedicated time each day to write down your inner thoughts. 

Schedule Some Worry Time

Schedule 20 minutes a day just for worrying. Briefly acknowledge worries that come outside that timeframe, but only give them your full attention during your scheduled worry time.

This helps you to break the chain of frequent worrying you experience throughout the day. 

Turn Your Thoughts Around

Worry is often a learned negative thinking pattern that can be contributing to your panic disorder symptoms. Since negative thinking typically develops over time, it can be unlearned and replaced with more positive views.

To do that, recognize and record your worries throughout the day, think it they are realistic and replace these negative thoughts with more realistic statements.

Push Past Procrastination

Focusing on worrying instead of solving your problems can become a form of procrastination. Plus, putting off responsibilities that you need to take care will only add to your worries.

Push past procrastination by making a list of all of the things that you need to get done. By writing a to-do list, you get all of those anxious thoughts out of your head and on paper.

Talk It Out

You may find some relief by sharing your thoughts and concerns with someone you trust. They can offer you advice, empathy and understanding, giving you a different perspective on your problems.

But don’t overtax the people in your life, if you are a chronic worrier, you may want to consider getting help from a professional who treats anxiety disorders.

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Anticipatory anxiety

Anticipatory anxiety is worrying about the bad things that could happen. The anxiety typically focuses on things you can't control or predict.

While fears are normal, they can become signs of anticipatory anxiety if they start to interfere with your daily life.

Recognizing warning signs

The most dangerous emotions are the ones you don’t know are affecting you. When you know what happens when the worries start, you’ll be relieved and you'll also be able to do something constructive about them. So make a list with thoughts you have when you get worried, physical sensations and also actions you feel driven to take.

Stop And Breathe

Anxiety is typically experienced as worrying about a future or past event. But anxiety loses its grip when you clear your mind of worry and bring your awareness back to the present.

When anxiety takes you out of the present, regain control by sitting down and taking a few deep breaths. You can also try using a breathing exercise and mantra. 

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