Help for Anxiety

When you find help for anxiety, you are on the road to positive self esteem and confidence. By taking risks such as changing your lifestyle and your thinking, you challenge the status quo of your ego. 

Fighting with your personal demons can be frightening. But with effort, you will triumph. 

But the more you struggle and have success with overcoming your fears, the stronger you get and the easier the effort becomes. Someday, you’ll look back and wonder what all the fuss was about! 

“The one thing over which you have absolute control is your own thoughts.” It is this which puts you in a position to control your own destiny. Paul G. Thomas 

“The greatest power is your power to choose. You can decide where you want to be, what you want to do, and what you think. No one can take the power to choose away from you. It is yours alone. You can be who you want to be.” Anonymous 

It absolutely possible for you to take responsibility for the way you feel for the rest of your life! You can find help for anxiety and learn to lead a stress free life. 

For help with understanding the difference between fear and anxiety, have a look at the first few paragraphs of List of Fears. 

For information on anxiety, jump to Anxiety Disorder. Have a look at Symptoms of Anxiety Disorder to discover its origins and at Help for Anxiety for the tools to deal with it. 

The sources for this information on help for anxiety are professionals in their fields. In some cases the material comes from people who have studied and developed successful and respected self help programs based upon their own personal challenges with anxiety disorder and phobias. I also write from my own personal experiences. 

Click Here for book references. 

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Top Help for Anxiety

 Symptoms of anxiety can result from your need to act on intellectual, emotional or mental development. Your phobias might result from a call for you to recognize your potential. For many people, a deep spiritual commitment provides a wonderful pathway to find help for anxiety. 

Finding a Higher Power, whether it is God or Spirit or whatever you would like to call it, can give you a way to achieve inner security, strength, peace of mind and a positive attitude towards people and the world around you.

Physical

The physical level causes of anxiety include possible physiological imbalances, shortness of breath, muscle tension and a diet that has an excess of caffeine and sugar. 

To recover at this level, practice breathing, and relaxation techniques. Yoga and meditation is also very helpful. Exercise is crucial as well. Try to get involved in a program of regular aerobic exercise.Many people have found that help for anxiety with regular exercise is the single most effective strategy for reducing muscle tension and stress. 

Health issues such as adrenal exhaustion, PMS, seasonal affective disorder also can aggravate anxiety disorders. You will need help for anxiety for these issues if they are a problem. 

Emotional

Suppressed feelings, especially anger, can be important contributing causes for anxiety disorder and panic attacksOften feelings of panic are a front for buried feelings of anger, frustration, grief or desperation. 

Emotional Help for Anxiety 

    Recognize the symptoms of suppressed feelings.
    b) Identify what you are feeling. 
    c) Express your feelings. 
    d) Communicate your feelings to someone else.

Mental

What you say to yourself internally, or your self-talk, has a major effect on your state of anxiety. People with anxiety imagine the worst possible outcome before facing what they fear. 

Scaring yourself by thinking “what if” scenarios is called worry. Self-critical thinking and perfectionist self-talk such as “I should” or “I have to” or “I must,” create anxiety. 

This self talks and these “I shoulds” are mistaken beliefs about yourself, others and the world. As long as you see yourself inadequate compared to others or you see the world as a dangerous place, you will probably remain anxious until you revise your thoughts. 

Behavioral

Phobias persist because of one specific behavior — avoidance. As long as you avoid driving on highways, crossing bridges, speaking in public, being in your own home alone, avoiding getting a job or any other particular fear, your fears about these situations will continue to exist. As long as you don’t confront your fears, they will stay with you and might even get stronger. 

When you have the will power and courage, you can desensitize yourself to these anxieties, fears and phobias. Find a support person to help you and move forward in small steps. 

Interpersonal

A lot of the anxiety that people experience comes from difficulties in interpersonal relationships. When you have problems communicating your feelings and needs to others, your might find yourself internalizing frustrations to the point that you are consumed by frustration. You are totally tense and anxious. 

Finding the strength and courage to talk with others about your feelings is a big step towards healing. 

The same is true when you can’t set limits or say “no” to unwanted demands. Assertive communication gives you a way to express yourself in a way that preserves respect for other people. 

The whole self

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    Help for Anxiety in Improving Self Esteem 

  1. Develop a positive body image.
  2. Eliminate negative self-talk. Give yourself self-affirming statements.
  3. Have a look at top mind exercises for tips on getting rid of critical self-talk.
  4. Develop a relationship with your inner child For support with acknowledging your inner child. Click Here.
  5. Increase your feelings of self worth.
  6. Find your spirituality through meditation, the arts, nature and religion. 

    Sometimes people can improve on all of the levels above and still feel anxious and unsettled. If you have tried everything and still feel dissatisfied, empty and bored with life, the answer might be with finding a direction in your life to give your life greater meaning. 

    Find out who you are
  • Honor your values.
  • Discover your passions.
  • Embrace your talents and interests.
  • Find balance in your life.

Help for Anxiety — Know Your Personality Traits


Individual personality traits can be used either positively or negatively to determine the flow of our lives. Below is a list of personality traits that are common to anxiety-prone people. 

With a strong commitment to changing your old destructive habits, with some patience, compassion, and dedicated practice, the energy behind the negative, destructive personality trait on the left (below) will be transformed into the creative, positive energy on the right. 

From perfectionism to comfort.

Instead of striving for perfection, strive to get comfortable with the fact that things aren’t’ perfect and never will be. Strive instead for peace of mind, happiness and enjoyment in life. As people often say, “Smell the roses,” and “Make your glass half full.” It’s all a matter of perspective.

From inner nervousness to high vitality.

There’s an energy you create with your thoughts that make you feel electrified. This energy can empower you and make you feel more productive. It can help you do wonderful things in your life. 

If you turn the energy inward where it can be of no use, the result is and anxiety. The energy turned outward will empower you. Turn the energy around and you will do great things. Dance, paint, draw, garden, hike and sing for help for anxiety.

From over reactive to healthy perspective. 

When you are in an agitated state, you are all worked up. Someone touches you and you jump. A sudden loud noise startles you. If you are anxious, you probably take everything personally and literally — take everything to extremes. 

When you can put your thinking into proper perspective, you are in control of your thoughts and no longer have to be afraid. You can be positive instead of negative, rational instead of irrational.

From guilt feelings to taking action. 

Guilt is often associated with low self esteem, with feelings of inferiority and lack of confidence. Instead of feeling guilty, try to recognize your mistakes as an opportunity to learn. Use them to motivate change for help for anxiety.

From criticism sensitivity to personal insight. 

People who are prone to anxiety take criticism personally. Feelings get hurt easily. But criticism is a natural part of life. Everyone has different opinions and different ways of doing things. Criticism can be good for you. You can use it to grow.

From emotional sensitivity to knowing yourself.

People who are emotionally sensitive cry easily. Little things bother them. Anxious people are sensitive to frightening movies, to sad events, to fearful situations, to medications and different types of food. 

This type of person overreacts and over identifies. If you see yourself in this description, you can use your vulnerability to get to know yourself better, to excel and do great things.

          _____________________________________

I'm not afraid of storms, for I'm learning to sail my ship.  Louisa May Alcott ____________________________________

 From high expectations to realizing dreams.

Setting unrealistic goals is similar to perfectionism. When you set impossible goals or demand a level of performance that neither you or anyone else can live up to, you set yourself up to being let down. You live in a constant state of disappointment. It’s OK to shoot for the stars. And it’s OK to not make it. 

Take risks and go after your dreams. Remove the focus from the results and enjoy the journey. Accept the fact that not everything works out according to plan. 

From indecisiveness to allowing mistakes.

If making decisions is a challenge for you, you probably have a lack of confidence in your ability to take risks, stay committed and follow through to find help for anxiety. 

You may be afraid of making mistakes and failing. But there are no right and wrong decisions. 

You simply have to make a decision and connect it to a commitment to do your best to make it work.

From obsessive worrying to goal setting. 

Our creativity can lead to obsessive worrisome thoughts. We might get one thought in our minds and go over it again and again. We want all the details. 

And we want them now. We visualize the worst possible scenario and before we know it we are all worked up and in an anxious state. Instead of obsessing, trying using your obsessive analytical abilities to visualize something wonderful to find help for anxiety. 

From over identifying to compassion. 

When people who have anxiety are in a group, tend to worry that they will take on the problems of the people of around them. Therapy can be powerful and effective. But there’s a danger of being affected negatively by others’ problem. 

Instead of letting others’ pain threaten you, take a step back, gain a positive perspective and be look on your own life with gratitude. 

From fearful thoughts to reality. 

People with fearful thoughts are reluctant to admit these even to their closest friends. Frightening thoughts about anything are diversions from facing aspects of our lives that we are either unwilling or unable to address. 

You can make a decision to stop your scary thoughts by paying attention to your mind. By examining your thoughts, you will gain insight about something real that is bothering you. 

From hypochondriasis to health. 

It is common to go through a serious of illnesses or a number of calamities that make you wonder if the same difficulties might happen to you. If several family members have died of cancer, it’s hard not to worrying about getting cancer. 

If you suffer from hypochondriasis, ask for what you need. Whining will not help you. Do whatever makes you happy. Communicate to those who are close to you about how you feel. When we are children, we get our needs met when we are sick. Having a constant fear of illness is a plea for attention. 

Try to shift your attention from potential illnesses to expressing to your family and friends things you need. If you are alone at the moment, help for anxiety will come if you look after yourself. Cook yourself a good meal, go for a walk or take a bath to find help for anxiety. 

from false control to real control 

People with anxiety value control almost as much as they value their lives. If you have these feelings, it’s probable that you keep this a secret from others. 

Needing to be a certain way prevents you from forming intimate relationships. This is because in order to be intimate, you will need to reveal yourself. When you try to control the way you look, the way you act and the way you feel, intimacy is impossible. 

There are some times in life when it is necessary to exercise control. For example if a friend’s life is falling apart, it’s not helpful for you to fall apart too. You would be of no assistance to your friend. In this case you need to have some control over your feelings. 

In order to lead a calm productive and happy life, you need to give up the control over your life that you have mastered so well. You can get help for anxiety by changing the way you think.

Top Self Affirming Statements for Help with Anxiety

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  • I’m responsible and in control of my life.
  • It’s never too late to change. I am improving one step at a time.
  • Anxiety is a normal emotion that I can control. I don’t need to be afraid of my feelings. I will relax, distract myself and let these feeling pass.
  • I love and respect myself the way I am.
  • I am willing to let others help me in solving my problems.
  • I can recover by taking small risks at my own pace.
  • There are a lot of good things about me. I am talented. I am loving. I am confident.
  • I am positive. I radiate positive feelings. I am full of life. I love life. I am very glad to be alive.
  • I am intelligent. I am interested in new things and ready for new challenges.
  • I have a lot of energy. I am exciting and I enjoy my own company. People enjoy being around me.
  • I am learning to be peaceful with myself when alone.
  • I am sincere and honest. I am a real person. I feel good about my weaknesses and strengths. I accept myself for whom I am. I am working toward being even better.
  • I enjoy feelings of excitement. I want to feel life. I enjoy feeling alive.
  • I deserve to be happy, to feel content. I have a right to go after the things I want in life. I will achieve them.
  • I am hard working, enthusiastic and energetic. I am special. These assertions will give you help for anxiety.
  • I am a good problem solver. I am confident in my ability to make decisions. There is no problem that I can’t conquer. My strength is greater than any problem I might be faced with. Problems are just opportunities to grow.
  • Lineups, traffic and crowds don’t bother me. I don’t mind spending time being patient. There is no emergency.
  • I can accomplish anything I want. Nothing stands in my way. I am strong. I am in control of my life.
  • I feel calm. I have peace of mind. It is good to let my mind clear, to let thoughts drift in and out. I feel relaxed. I feel soothed.

Help for Anxiety by Finding Your Inner Child

    Your inner child is the childlike part of yourself. It is the part of you that is alive, energetic, creative and playful. It is the part of you that needs affection, touching, nurturing and intimacy. 

    But your inner child is also the part of you that carries pain and emotional trauma from your childhood. Strong feelings of insecurity, loneliness, fear, anger, shame or guilt if triggered by current situations belong to the inner child. 

  1. Bring out your inner child. For example you could write a letter to him or her.
  2. Stop the denial of your inner child. Accept your inner child. Do some of the things children do. Play and have fun.
  3. Acknowledge the positive needs of your inner child. Carry a photo of you as a child with you. Talk to yourself as a child positively.
  4. Nurture your inner child on a daily basis. You could visualize your inner child. Speak to your parents in your visualization. In your imagination, stand next to your inner child and comfort him or her.
  5. Explore your life through journal writing.
  6. Explore your early years with journal writing prompts about childhood.
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Help for anxiety means you are the one you run to --


    Let Me Fall   (from “Quidam,” Cirque de Soleil) 

    Let me fall. Let me climb 
    There's a moment when fear and dreams must collide 

    Someone I am is waiting for courage 
    The one I want, the one I will become will catch me 

    So let me fall if I must fall 
    I won't heed your warnings 
    I won't hear them 

    All I ask, all I need
    Let me open whichever door I might open 

    Let me fall, if I fall 
    Though the phoenix may or may not rise 
    I will dance so freely 
    Holding onto no one 
    You can hold me only 
    If you too will fall 
    Away from all these 
    Useless fears and chains 

    Someone I am is waiting for my courage 
    The one I want, the one I will become will catch me 

    So let me fall if I must fall 
    I won't heed your warnings 
    I won't hear them 

    Let me fall, if I fall 
    There’s no reason 
    To miss this one chance 
    This perfect moment 
    Just let me fall! 

Book References


    1. The Anxiety and Phobia Workbook by Edmund J. Bourne, Ph.D. 

    2. Managing Your Mind: The Mental Fitness Guide by Gillian Butler Ph.D. and Tony Hope Ph.D. 
     3. From Panic to Power: Proven Techniques to Calm Your Anxieties, Conquer Your Fears, and Put You in Control of Your Life by Lucinda Bassett. Bassett is a former sufferer of anxiety, agoraphobia, panic attacks and depression. She is president of The Midwest Center for Stress and Anxiety. 
     4. Free Yourself From Fear: Self Hypnosis For Anxiety, Panic Attacks and Phobias by Valerie Austin. Austin is an internationally renowned English hypnotherapist, trainer, lecturer, author and journalist. 

    5. 101 Exercises for the Soul: Simple Practices for a Healthy Body, Mind and Spirit by Dr. Bernie S. Siegel 
    6. Overcoming Anxiety For Dummies by Charles H. Elliott Ph.D. and Laura L. Smith Ph.D. 

    Go from Help for Anxiety to Anxiety Disorder 
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