Modern life seems to deal everyone some measure of stress and tension. As a result, just about everyone has experienced moments of anxiety. For most people, anxiety is temporary and not debilitating. Some people experience anxiety more often or more intensely than others do. Anyone with ongoing anxiety or anxiety that occurs apart from any actual stress or threat should see a doctor. This type of anxiety is considered an illness and many effective treatments are now available. Mild, normal anxiety, however, can usually be managed with self-help strategies.

Here are seven proven tips for reducing the anxiety in your life. If you have difficulty putting these tips into action, you may want to ask a professional therapist to help you master these strategies.

Experts in mind/body medicine call this "mindfulness." Mindfulness means making a deliberate effort to mentally slow down. Do one thing at a time, concentrating so as to give it your full attention. Notice details. Purpose to really experience what you see, hear, smell, touch or taste. Find one thing you can appreciate about the moment you are in right now. When you are mentally and emotionally "all there" with a task or with a person, it is hard to be anxious at the same time.

Reacting and responding are not the same. Reacting is like a reflex -- we don't really think about what we are doing. We default to certain negative patterns of thought and behavior out of habit or in response to an emotional trigger. But when we respond we make a conscious choice. We make a deliberate decision about the attitude we want to have, and how we want to think, speak and act.

We feel out of control when we react. This is, in fact, often the case -- we allow our emotions to "choose" our attitudes and behaviors for us. Learning to respond turns this around -- instead of being controlled by our feelings, we are now in control. But as everyone knows, it is far easier to react than to respond! When we can respond rather than react, we feel more in control of our lives and we are not as prone to anxiety.

Breathing from the diaphragm is a simple but surprisingly effective way to reduce anxiety. Breathe in through your nose until you feel your stomach rise about an inch. Breathe out through your mouth. Do this slowly, while concentrating on each breath in one of these ways: (1) Slowly breathe in to the count of four; exhale slowly while counting down from 4 to one. Repeat several times. (2) Breathe in slowly and hold your breath for a few counts; breathe out slowly and hold it again for the same count. Repeat several times. (3) Inhale and exhale breathing from the diaphragm ten times, counting down from 10 to 1.

Overcommitment creates anxiety. Only you know how much time and energy you have. Protect yourself from overcommitment by using the word "no" appropriately. When you reach your physical and emotional limits, say no. Set the limits that are right for you--don't allow others to impose their agenda on you. Say no to people who want you to shoulder their responsibilities in addition to your own. Say no to those who want more of your time than you are willing to give. You don't have to apologize or explain. You don't have to feel guilty either. Whenever you are not comfortable saying yes, say no. Mental health experts call this "setting a boundary." Like a good fence, the word "no" puts a protective boundary around your life whenever you need one.

Both of these substances can create or worsen feelings of anxiety. Observe how you feel when you consume alcohol or coffee, tea, soft drinks and other sources of caffeine. If you notice an increase in anxiety, remember to consume a smaller amount next time. Or, choose to avoid these substances completely.

When you start to feel anxious, train yourself to quickly bring your runaway thoughts to a halt. Then put things into perspective. If you are worried, instead of asking yourself "what if?" ask yourself, "so what?" Fast-forward your imagination to a year from now: will the thing making you anxious even matter by then? Often, the answer is no. So many of the anxious thoughts that spoil our days do nothing more than steal the joy of our present moments. We waste a lot of time and energy over-reacting to things that may hardly even matter in the long run. Teach yourself to examine your anxiety in the light of a larger perspective.

Exercise relieves stress, improves your mental outlook, increases physical stamina and helps you sleep better. To reap these benefits, experts suggest at least 30 minutes of exercise at least three times a week. Exercise will support your efforts to combat anxiety. Exercise prompts the release of endorphins, the body's natural "feel good" chemicals. Studies show that as fitness improves, endorphins are released faster during exercise. Over time, exercise increases the body's capacity for dealing with stress. This is especially important for those with chronic illnesses that worsen with stress. (Always check with your doctor before starting to exercise.)

References

First published April 1, 2001
Last updated February 5, 2002
Copyright © 2001 Accordant Health Services, Inc. All Rights Reserved.

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