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3 Effective Strategies for Managing Anxiety

In today's modern world, with all its bustle and competitiveness, so many people struggle with feelings of anxiety.

But we do not need to be the victim of anxiety. There are things we can do to halt it in its tracks.

Anxiety Disorder Self Help

Perhaps the first thing to realize about anxiety is that it is not unique to you. If you are feeling anxious, you are not alone.

One recent study published by the American Psychiatric Association showed that at least 46% of people living in North America will experience difficulties such as an anxiety disorder at some time in their life.

In Britain, also, anxiety disorders and panic attacks are the difficulties most often seen by doctors and therapists.

Mental Health Anxiety

So prevalent is anxiety that I have devoted two whole chapters to it and its treatment in my latest book 'The Chi of Change'. Simply put, anxiety is the most frequent form of emotional and mental difficulty that there is. Never before have we been this rushed, this stressed, this anxious.

While a degree of anxiety is a normal part of life, excessive anxiety can prevent us from achieving our goals and living our lives to the fullest.

Here are three simple strategies that may help you to understand and manage your anxiety.

1. Embrace It

Becoming anxious about being anxious simply sends us on a downward spiral of negative emotion. Understand that the uncomfortable feelings that tell you you're feeling really anxious will not kill you. There really is no need to be terrified of them.

When you feel the signs of anxiety coming on -- the increased heart rate, the shallow breathing, the tense muscles -- just stop, and notice how you feel. Notice every little sensation. Do your very best to remain as an observer.

Where are you holding your breath? How do the muscles in your shoulders and arms feel? What are you noticing about your back muscles, your posture? What are you doing with your hands?

Notice and feel all these things and allow yourself to embrace them. Be in the moment. Allowing yourself to relax into, and then beyond those scary feeling is the real key to conquering them.

Emotions are short lived if we allow them expression, but because they frighten us our tendency is to try to deny and repress them. When we sit with our emotions and allow them to be expressed, then the anxiety will automatically run its course and exhaust itself. Very soon you will notice yourself feeling calmer and more relaxed, though perhaps somewhat tired by the intensity.

The more you practice, then the less you will be frigthened. And, of course, the less you are frightened, the less anxious you are.

For a quick release of emotional energy, a fast and effective technique is to switch to something physical at first signs. Jump up, swing your arms, punch the air or a cushion, run on the spot. An immediate release of physical energy will speed the process of emotional emptying.

2. Run for it

Exercise is one of the best things you can do to for quick anxiety relief. It's not always possible to drop everything and rush out for a jog when things get stressed. But it is an important and drug-free way of managing stress that builds into anxiety. Exercise increases endorphin levels, improves metabolism, supports circulation and energy, and has been shown to lower anxiety levels.

Exercise also connects you to bodily sensations and feelings -- increased heart rate, quicker breathing, increased body temperature -- all of which accompany and are associated with anxiety and panic attacks. In so doing it can desensitize and alter your responses to these sensations, making them far less frightening when they do occur.

Anxiety and Panic Attacks Self Help

Researchers from the Federal University of Rio de Janeiro published a study in 2013 that showed exercise to be a very effective means of not only reducing anxiety, but also of preventing anxiety and panic attacks in the future. And there is an abundance of international research that backs this up.

Remember that exercise has its greatest psychological effects when it is perceived to be pleasurable. Choose some form of exercise that most appeals to you. Brisk walking, running, swimming, cycling to work, taking part in a team sport, or going to the gym are a few ways that people around the world enjoy exercising every day. Go with your friends, or listen to your MP3 player, and make it a part of your life that you look forward to.

Exercise really does help to lessen anxiety.

3. Heal It -- Alternative Medicine Anxiety

If you were to wake up tomorrow anxiety-free, what specifically in your life would be different? The answer to this question may highlight the areas where you need to do some inner work.

Often we are anxious about something specific, like talking in public or visiting hospitals, but in other situations (doing a job we know we are effective at, for example) we are fine. At other times we may be anxious for no reason. This is because at some time in the past we have come to associate specific situations or sensations with feelings of anxiety, and this has become what is known as a 'conditioned response', something that can be automatically triggered without or conscious mind even being aware of it.

Take time out to do some healing work on your own unique anxiety patterns. Too often anxiety itself is treated as the problem. In reality, however, anxious emotions are not the actual issue. Anxiety flows from the subconscious mind which is attempting to communicate something of importance to you. There are many ways of going about understanding and healing these emotions, and I believe hypnosis to be foremost amongst these.

Hypnotherapy is a gentle yet powerful method of reducing anxiety effectively, with studies showing the benefits of hypnotherapy to be of similar effectiveness to diazepam -- a medication commonly prescribed to treat acute anxiety.

The very best therapy will uncover the origins of your anxiety and will help you to neutralize and resolve this. Also, it can assist you in managing stress and anxiety that may appear in the future in a much better, more balanced manner. For many people this sort of recovery can happen in just a couple of visits with an experienced hypnotherapist.

Isn't now the time to get your life back on track and learn to let go of all that anxiety?. Use these three simple strategies and notice the difference. With the right approach, you'll be amazed at how good you can feel in a very short time.

About Author Peter James Field :

Peter Field's new <a href="" target="_blank">book on hypnotherapy</a> 'The Chi of Change - How hypnotherapy can help you heal and turn your life around -- regardless of your past' is now available. Please visit his <a href="" target="_blank">hypnotherapy Birmingham</a> website for information on 1-2-1 hypnotherapy sessions.

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Article Added on Wednesday, June 25, 2014
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