subject: Three Things You Must Do To Reduce Your Anxiety Disorder [print this page] If you suffer from anxiety, there are some things you can do to contain it witout visit the doctor for anti-anxiety medication.In this article, I will discuss how you can control anxiety through deep breathing, learning assertion skills and resolving negative thoughts.
Exercise deep breathing:
When dealing with anxiety, deep breathing can really help you calm down and relax if you are feeling anxious. Deep breathing is essentially abdominal breathing. It involves breathing using the diaphragm and abdominal muscles. When tense or anxious, a person's breath is shallow- that is; one breathes only using the chest. To breathe deeply in order to calm down or relax, breathe in as much air as possible through the noseand feel your abdomen and diaphragm move as you do so. Then, hold you breadth for about 15 seconds and then exhale through the nose as much air as possible. Keep doing this a number of times and you should begin to feel a sense of calmness.
Learn to be assertive
Another thing you must do in dealing with anxiety is to learn to be assertive. People with anxiety disorders often find it hard to thrive at work or in social settings mainly because they lack assertion skills. In dealing with anxiety, how then do you learn these skills? A person who is assertive relates to others in ways that protect and safeguard his rights without violating the rights of others. If you are assertive and you do not like what you are being asked to do, you say no politely but firmly. Often your objections are well thought out and clearly explained. You are able to face those who ill-treat you and express your disappointments without aggravating the situation.
People with no assertion skills often resign situations to others and their level of self-confidence is low. Many times, when their rights are repeatedly violated, they are grudgingly silent because they lack the confidence to stand up and say no. The result is that they become very resentful of their perceived tormentors.
So, don't be bent on pleasing people even at the expense of your self-worth and personal dignity. Learn to say no when you need to. Being assertive enhances your power and reduces anxiety.
Beware of negative thinking:
People who suffer anxiety often think negatively about themselves or other people. Because negative thinking is driving their behaviour, they can't respect themselves and often display low self-esteem. They are quick to mind-read and attribute bad motives to other people. Often, they personalize the behaviour they see in others and therefore they find it hard to relax in social groupings. Therefore, in a nutshell, if you are looking at ways of dealing with anxiety, identify and eliminate negative thoughts because they breed negative feelings and result in negative behaviour.
Have you heard about the idea of keeping a daily log or record of the negative thoughts that visit you? Identifying negative thought is an important first step in resolving them and developing a positive attitude towards yourself and others.
