Free Yourself from Anxiety: A Self-Help Guide to Overcoming Anxiety Disorders

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Performance anxiety better known as stage fright is the most common type of social phobia. Post-traumatic stress disorder PTSD is an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event.

PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about the incident, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event. While separation anxiety is a normal stage of development, if anxieties intensify or are persistent enough to get in the way of school or other activities, your child may have separation anxiety disorder.

Children with separation anxiety disorder may become agitated at just the thought of being away from mom or dad and complain of sickness to avoid playing with friends or going to school.

What makes you afraid?

Connect with others. Loneliness and isolation can trigger or worsen anxiety, while talking about your worries face to face can often make them seem less overwhelming. Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one. Manage stress.

Generalized Anxiety Disorder: The CBT Approach

If your stress levels are through the roof, stress management can help. Look at your responsibilities and see if there are any you can give up, turn down, or delegate to others.

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  • Conclusion of the best anxiety books?
  • Conclusion of the best anxiety books?

Practice relaxation techniques. When practiced regularly relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being. Exercise regularly. Exercise is a natural stress buster and anxiety reliever.

Rhythmic activities that require moving both your arms and legs are especially effective.

Try walking, running, swimming, martial arts, or dancing. Get enough sleep. A lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of quality sleep a night. Be smart about caffeine, alcohol, and nicotine. If you struggle with anxiety, you may want to consider reducing your caffeine intake, or cutting it out completely.

The Best 13 Books About Anxiety

Similarly alcohol can also make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety. For help kicking the habit, see How to Quit Smoking. Put a stop to chronic worrying.

Worrying is a mental habit you can learn how to break.

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Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can significantly reduce worry and calm your anxious thoughts. If your physician rules out a medical cause, the next step is to consult with a therapist who has experience treating anxiety disorders. The therapist will work with you to determine the cause and type of your anxiety disorder and devise a course of treatment.

Anxiety disorders respond very well to therapy —and often in a relatively short amount of time.

Declutter Your Mind

The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most anxiety disorders are treated with therapy, medication, or some combination of the two. Cognitive-behavioral therapy and exposure therapy are types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past. They can help with issues such as panic attacks, generalized anxiety, and phobias.

Cognitive-behavior therapy helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety. Exposure therapy encourages you to confront your fears and anxieties in a safe, controlled environment.

Through gradual exposure to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control. As you face your fear without being harmed, your anxiety will diminish. However, anxiety medications can be habit forming and cause unwanted or even dangerous side effects, so be sure to research your options carefully.

How to overcome fear and anxiety

Many people use anti-anxiety medication when therapy, exercise, or self-help strategies would work just as well or better—minus the side effects and safety concerns. Anxiety Disorders — Guide to the different types of anxiety disorders, their symptoms, and how to get help. National Institute of Mental Health. Managing and Treating Anxiety — Treatment options for anxiety, including exercise and breathing techniques.

Better Health Channel. Call National Alliance on Mental Illness. Anxiety Disorders Association of America. Anxiety and Depression Association of America. Call: Anxiety UK. Anxiety Disorders Association of Canada. In this bestselling book , noted psychiatrist David D. Burns, MD, teaches readers how to reframe their mindset.

Anxiety Disorders and Anxiety Attacks

Writing with humor, warmth, and compassion, Feeling Good discusses mood swings, dealing with guilt and hostility, and building self-esteem. He offers up a number of techniques to help individuals develop a positive outlook and shut down negative feelings.

Readers will be in high spirits before they even finish the book. Rewire Your Anxious Brain takes a deep dive into, well, the brain. The book explores the role both the amygdala and cortex two sections of the brain play with regards to the neuropsychology of anxiety and explains how each processes fear. By gaining an understanding into how these areas work, the authors posit that readers will feel empowered to change the way they respond when fear and anxiety begin to creep into their mind. Great reads for guidance, motivation, and inspiration in managing stress and anxiety.

Please enter a valid email address. A number of books can help provide invaluable insight and suggest effective techniques for improving your mindset. Anxiety Disorders Anxiety Resources Learning how to deal with and reduce anxiety may feel overwhelming. Here are some organizations, articles, and websites for more information and suppo Anxiety Disorders Agoraphobia: Symptoms, Diagnosis, and Treatment This anxiety disorder often occurs with panic disorder.

Know the signs and symptoms of different types of anxiety disorders. Most people with anxiety disorders can experience great improvements with professional care.