Everyone knows what it is to feel anxious at times. However, for some, it’s more of a prevalent state. Anxiety has much in common with fear but when we speak of fear it is usually in respect to definite object or circumstance. With anxiety we may not even know what we are really anxious about. It is important to get a handle on this feeling so that we are more in control of our own lives.
When you are in a state of anxiety your heart will race, you may sweat and have shaky hands. An irrational feeling of fear will pervade. The root cause of almost any worry is a feeling of weakness or inability to cope with some difficulty. Feelings of inadequacy, guilt and insecurity tend to prevail.

PRACTICAL ADVICE TO REDUCE WORRY  

- Make Lists

When you feel extremely anxious make a list of the feelings you’re having and what you think they mean. If you feel your hands tingling and going numb do you think you are going to have a stroke? No, most probably you are hyperventilating. If you slow down your breathing it will get better. Having a list with facts can reassure you.  

- Coping Resources

Find ways to alleviate your worry. Book a massage. If you feel you can’t afford this phone round to beauty schools who sometimes offer discounted treatments as a way of having their students gain practice.
Join a support group to find out how others have managed anxiety. Others may have developed techniques that work well for you. Do something physical which will allow you to release built up tension.

Listen to calming music which you enjoy. Listening to a radio station which plays either classical music or easy listening is good companionship as well.

Take a hot bath.

- Imagine

Imagining a quiet place , somewhere peaceful and calm and allow yourself to let go and momentarily calm down. It is particularly useful when trying to fall asleep. Imagine your anxiety floating towards the sky like a balloon. Let it go.

- Break the Cycle

Anxiety tends to foster vicious cycles. Physical symptoms of anxiety may lead you to believe that you suffer from some serious illness, rarely the case. A few worries can mushroom into a weighty suitcase that you drag around with you every day. Nip that first preoccupation in the bud. If you are having heart palpitations you can safely assume that this is an anxiety response. Breathe deeply and be brave enough to honestly ask yourself why you feel this way. Break the worry down into smaller parts and tackle one at a time.

-Take Control

Incessant worrying usually arises because you feel you can do nothing to change your situation. This is rarely the case. You cannot always change things that happen but you can change the way you view them. Be kind to yourself and talk to yourself positively. Try not to say “I can’t”. Say “I will overcome this”. If taking control means contacting a professional then do so. It is a sign of strength to know when we need help. Avoidance will merely perpetuate the anxiety.

Anxiety Diversion Tactics

Here are a few examples of anxiety diversion tactics that you can use whilst having an anxiety attack. Practice them, they really work!

1.    Splash your face with cold water - this causes your brain to send messages to your body to slow down.

2.    Distraction - Count down from 100 as fast as you can, repeat over and over. Try doing maths problems or anything else that occupies your mind.

3.    Listen to your favourite music loudly and sing along to it.

4.    Say to yourself that what you are feeling are anxiety sensations and nothing more. They will never hurt me, it has never hurt anyone else and it never will.       These sensations means nothing .In your mind this will help reduce the anxiety attack.

5.    Watch a funny video on TV, laugh out loud this will help settle and calm you down to a happier state.

6.    Don't look at yourself in the mirror.

7.    Keep some enjoyable food in the fridge. Eat some this may divert the anxiety. If you are doing something you enjoy again it will relax you.

8.    Gently slap your cheeks and dance around - confuse your anxiety thoughts to distract them.

9.    In the night, get out of bed, turn on the TV, get a drink, eat something and keep moving to again distract the thoughts of anxiety.

10.    Talk to someone or phone someone – Try not to  discuss your anxiety

11.    Do something physical if you can.

12.    Do not sit down! Keep moving.

A Final Word

If you would like further help with anxiety please contact Alix Needham on 0207 935 1965 or email on info@alixneedham.com for your completely free initial consultation

How to control your anxiety - a case study by Alix Needham. Read more here.