Worrying a little is not always a bad thing. It spurs one to take action and get to the bottom of a problem. However if this worrying become persistent and unceasing, it is not motivating and neither does it lead to productivity. It saps one of all your energy and interferes with your day to day life. This could mean one is suffering from an anxiety disorder. While there are countless medication to sort the problem, one can always resort to anxiety self help.
Anxiety self help involves breaking the mental habit of chronic worrying by yourself, through training your brain to stay calm and look at life through rose tinted glasses
The first step in anxiety self help involves accepting uncertainty. Nobody likes doubt or unpredictability, and this is especially true for chronic worriers. One needs to realize that planning for the future and keeping track of all the things that could go wrong does not translate to predictability. Rather it is all just a illusion and keeps one from enjoying the present.
Try to write out the disadvantages and problems of being bigoted to change.
The next step of anxiety self help is to create a worry period. Set out a time (well before your bedtime) and a place for worrying. During that time you are allowed to worry about anything plaguing your mind. During the day if any anxious thought comes to your mind postpone it to your worry period. This helps as it makes one not dwell on worries during the present.
The third step of anxiety self help is to challenge negative thoughts. Start by identifying the negative thought. List out what scares or worries you. Treat each of your worries as a hypothesis you’re trying out and during the course of examining and challenging them you will develop a more balanced perspective.
The fourth step of anxiety self help is to learn how to relax. When you worry, it is not just limited to your mind. Your heart beats faster;you breathe faster, your muscles tense up and these results in a surge of blood pressure and causes light headedness. Set aside thirty minutes in a day to practice techniques such as deep breathing and progressive muscle relaxation. Also practicing meditation helps.
The fifth part of anxiety self help involves looking after you. Build a support circle of friends and family. Whenever an overwhelming thought hits you give a loved one a call because talking about it helps. Adopt healthier eating habits: limit your caffeine and sugar intake, avoid smoking and alcohol and take in more fruits and vegetables. Start exercising regularly and get ample sleep.
And lastly for anxiety self help raise your emotional intelligence. It gives you more control over your emotions and gives you a hopeful and positive outlook. Everyone worries but sometimes the worrying may become unrelenting and constant. Instead of reaching out for medication, opt for anxiety self help techniques.