Get over anxiety and panic attacks!

Anxious, nervous, stressed or depressed. Do you have these symptoms when you meet new people, start new things, asking a question to someone on the street. Do you mess everything up because you get anxious.
Well this was me for a long time of my life until I decided to do something about it, and took advice from the internet, docters and friends.

Get over anxiety - You are not your thoughts!

"Feeling anxiety is not the same as awareness of it. When you merely feel anxious, you are identified with it. If you close your eyes and feel a round object with your fingers, you may worry that it is a bomb. Open your eyes and see it is a harmless ball. Likewise, as we begin to awaken to see things as they really are, our pains disappear."
-Vernon Howard, The Mystic Path to Cosmic Power, 1967

Remember that you are the observer of your thoughts, this means that you are not your thoughts itself. Thougts are often a memory from the past, which are socially conditioned. They just shoot through your head, sometimes you cannot control that. KNOW that you are not your thoughts!
These negative anxious thoughts keep running through your head often because you're trying to think what bad things can happen. These thoughts can make you feel anxious. More importantly these thoughts are not real. Remember the last time you were anxious, because a bad/nagative thought ran through your head, and it came true. I'll bet that you have a hard time remembering it. It's like you'll have to give a speech tomorrow, but your'e afraid to fail in front of everybody. If you prepared yourself for this speech you're not going to fail, you did it before.
So it's the same only with a crowd, but the thoughts running through your head will make you think it's a different situation, while it's not. So only think in the presence, not in the future. A situation is just a situation!

This always calms me down, because I then know a situation is what it is. You cannot change that, and making thoughts about it in your head will also not change the situation for what it is.

If you start feeling anxious about the situation, know that you cannot control a feeling, just accept the fact that it is there and say to yourself: this is just a feeling (like feeling nervous), a chemical reaction of your body, you cannot control. Say: This is not me, this is just a chemical reaction inside my body I cannot control. This will take the power of the emotion away. If you do this every time you will get over anxiety, because your body will know it does not help to feel anxious!

I hope you these tips will help you to get over anxiety as good as they helped me to get me over anxiety! 2010-07-29 11:01

What causes anxiety disorders?

Suppose the fire alarm goes off in your home. You race around to find the fire. But, you find that there is no fire. It's just the alarm that is nog working properly.

It's the same with anxiety disorders. Your body mistakenly triggers your alarm system when there is no danger. This may be due to a chemical imbalance in your body. It may also be related to an unconscious memory, to a side effect of a medicine or to an illness.

Can you get over anxiety?

Yes. It is possible to get over your anxiety. I found a lot of information about getting over anxiety, but most of the tips did not help me. That's why I put together some tips that helped me the most. And I posted some techniques seperatly, since they helped me the most.

Control your worry. Choose a place and time to do your worrying. Make it the same place and time every day. Spend 30 minutes thinking about your concerns and what you can do about them. Try not to dwell on what "might" happen. Focus more on what's really happening. Then let go of the worry and go on with your day.

Muscle relaxation is simple. Start by choosing a muscle and holding it tight for a few seconds. Then relax the muscle. Do this with all of your muscles, one part of your body at a time. Try starting with your feet muscles and working your way up your body.

Exercise regularly. People who have anxiety often quit exercising. But exercise can give you a sense of well-being and help decrease feelings of anxiety.

Get plenty of sleep. Sleep rests your brain as well as your body, and can improve your general sense of wellbeing as well as your mood.

Avoid alcohol and drug abuse. It may seem that alcohol or drugs relax you. But in the long run they make anxiety worse and cause more problems.

Avoid caffeine. Caffeine is found in tea, coffee, soft drinks and chocolate. Caffeine can increase your sense of anxiety because it stimulates your nervous system. Also avoid over-the-counter diet pills, and cough and cold medicines that contain a decongestant.

Confront the things that have made you anxious in the past. Begin by visualizing yourself confronting these things. By doing this, you can get used to the idea of confronting the things that make you anxious before you actually do it. After you feel more comfortable picturing yourself confronting these things, you can begin to actually face them.

If you feel yourself getting anxious, practice a relaxation technique or focus on a simple task, such as counting backward from 100 to 0.

Although feelings of anxiety are scary, they won't hurt you. Label the level of your fear from 0 to 10 and keep track as it goes up and down. Notice that it doesn't stay at a very high level for more than a few seconds. When the fear comes, accept it. Wait and give it time to pass without running away from it.

The most important thing is to take action. Action can help you gain a sense of control over your anxiety.

Get over anxiety by controlling your breathing

How can you get over anxiety with breathing? Well, breathing will help you overcome anxiety in just a few minutes. It is the most important thing to take notice of in a anxious, panic, stressed or any other situations, in my opinion. If you feel like you are getting in one of those situations you need to take deep breaths for about four seconds inward through your belly. Pause for a few seconds and then exhale for four seconds. Do this for 5 minutes and you will calm down. It calms you down, because if you concentrate on your breath, you will not have anxious or panic thoughts in your head.

Meditating is one of the best ways to practice your breathing and to get over anxiety. Meditating exercises will calm you down deeply: Just sit or lay down and close your eyes. Try not to move and concentrate on your breath, doing the exercise above. While doing this exercise, let your thougths go. You will notice that after a while you won't have any shattered thoughts. Your mind will be clear. Do this every morning after waking up and every evening before going to bed (or while laying in bed already, before going to sleep). You will become more relaxed by nature! Being more relaxed means getting over anxiety!

Cure anxiety by keeping in shape

Sports helped me out a lot to get over anxiety. I always felt a lot better after excercising. I always knew that. Research has shown that exercising reduces anxiety and panic attacks. Especially when the the exercise is aerobic. Exercises such as jogging, cycling and swimming have been shown to release hormones and increase your level of endorphins, the "feel-good chemicals", which boost your mood. This can help you to get over anxiety.

Regular and moderate excercise will help you get over anxiety, because it stimulates the blood circulation, which naturally relieves stress and tension.

After I read this I thought lets give it a try. So i tried to excersize everyday for at least thirty minutes a day (with two days for at least an hour per day).
At first I did not notice any difference but after two weeks, I started to notice that my body was fitter than ever and that the number of my anxiety and panic attacks went down. So obviously this will not cure your anxiety and fear disorders directly but it will over time. But it helped me to cure my anxiety over time.

The quality of your sleep will be better when you exercise during the day. And you will sleep longer! And having a better and longer quality sleep will also make you less anxious. And don't forget the nice side effects: you'll look better, fitter and you'll improve your overall health!

This really helps to get over anxiety, but you have to be dedicated!

Get over anxiety by eating proper food/nutrition

Get over anxiety by eating healthy! There were days I did not eat healthy. In these days I was a little bigger. This was not good for my anxiousness. I got more anxious, just due to the fact that I did not eat healty. Eating healthy is a key thing to do. It will help you to feel less stressed and anxious. It is proven that people who eat carbohydrates, increase their tryptophan levels. And tryptophan increases the neurotransmitter serotonin, known as a mood enhancer. When anxious people throughout the day eat more bread and fruit (as opposed to much cheese and meat), they feel considerably better.

Eating healthy will also make you feel a lot fitter phsyically and mentally (but do not eat to much carbohydrates, because it's a weight gainer. First experiment by changing your diet in small steps and take little more carbohydrates).

My advice is to eat less trans fats, sugars and more fruits and vegetables. Stay off the fast food! My anxiousness got a lot less after cutting the bad foods and eating the healthy instead!