3 WAYS TO REDUCE YOUR ANXIETY

3 WAYS TO REDUCE YOUR ANXIETY
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Learn to cope with stress: Reducing stress can help control symptoms of anxiety. The National Institute of Mental Health reports that stress-management techniques may even boost the effectiveness of therapy. There are many ways to reduce stress. Including meditation, massage, and muscle relaxation. Listening to music and exercising are also effective stress-busters. Different methods work well for different people. What's important is that you find the method or combination of methods that works for you—and that you use it regularly.
When anxiety is related to a traumatic event in the news, one of the most important things you can do is tune it out. In the weeks following the terrorist attacks on September 11, 2001, the media was saturated with replays and updates of the tragedies. While the events naturally caused feelings of anxiety in many people, dwelling on the news made some people feel helpless and extremely fearful about the future. If an event dominates your thoughts or causes extreme upset or panic, it's time to turn off the TV and put down the newspaper. Limiting exposure to traumatic news is especially important for children, who have less experience with putting problems into perspective.
Avoid coffee and cigarettes: Smoking and caffeine can promote anxiety. Research suggests that heavy cigarette smoking during adolescence increases the risk for generalized anxiety disorder and panic disorder in early adulthood. The mechanism may have less to do with nicotine's effect on the nervous system than with the damage down to the respiratory system. Smoking causes breathing problems, which research suggests may play a role in anxiety. The theory is that the brain misinterprets the smoker's labored breathing and resulting lack of oxygen as a threat of suffocation. The automatic psychological response is heavier breathing and faster pumping by the heart. In people who are susceptible to anxiety, the brain mistakes these responses as signs of panic.
With caffeine on the other hand, it's the stimulant effect that promotes anxiety. Caffeine can set off a panic attack in someone prone to anxiety by activating the sympathetic nervous system, which launches
the body's response to stress or anger. Many psychiatrists recommend that their anxiety patients eliminate, or at least minimize, their consumption of coffee and other caffeinated beverages and foods. Also be aware that many over-the-counter medications, including weight-loss aids and “daytime” cold medications, contain caffeine.
Seek social support: Support from family members and from others with anxiety disorders can improve the results of treatment. The National Institute of Mental Health reports that many people with anxiety benefit by sharing their problems and triumphs with others. Joining a support group can help by giving you a regular opportunity to talk with people who understand. Talking with trusted relatives, friends, and members of the clergy can be helpful, too. Chat groups on the Internet also provide a forum in which to share concerns and decrease the feelings of isolation that are common among people with anxiety. Just be skeptical about the information you find on the Internet, unless it comes from an established mental health organization. Also, use caution and common sense in deciding how much personal information to reveal while chatting online. Remember that chat rooms aren't a substitute for therapy. If you're looking for group therapy, join a group run by a mental health professional. Loneliness or activity can promote anxiety. Getting involved in activities and developing new friendships can help.