Attacking Anxiety
Anxiety disorders are a group of conditions that are characterized by a sense of foreboding or impending doom.
Anxiety is a normal and adaptive emotion; without it, humans could not survive.
However, when it becomes excessive or is activated by inappropriate triggers (e.g. a crowded store, a harmless dog or leaving the house) a problem may exist.
- Rapid or pounding heart
- Sweating
- Trembling or shaking
- Shortness of breath, smothering sensations
- Dry mouth or feeling of choking
- Chest pain or chest discomfort
- Nausea or stomach distress
- Cold chills or hot flashes
- Dizziness, unsteady feelings, light-headedness or faintness
- Feelings of unreality or feelings detached from oneself
- Numbing or tingling sensations
- Visual changes (e.g. light seems to be to bright, spots, etc.)
- Blushing or red blotchy skin, muscle tension, twitching or weakness
Practice deep breathing: Relax your abdomen and take a long deep breath through your nose, hold for 3 counts and exhale slowly. Repeat this step 3 or 4 times consecutively.
Practice positive self talk: Write the affirmations down on an index card and keep them in your purse or pocket to have them available for reference.
Diversion: Divert your attention to something else. An example of a diversional technique is to count backwards by threes from one hundred.
Listen to music: Music can be very relaxing. Listen to music of interest or sound tracks of environmental sounds, such as ocean waves or dolphins chirping.
