Nine Steps To Overcoming Anxiety: An Action Plan

Are You Worried About Anxiety?

Photo: Beniamin Pop

The only way to conquer fear is to face it. But the initial step need not be a drastic one. Face the fear; but do it in small doses, with firm conviction about your self worth.

Take the first step in faith. You don’t have to see the whole staircase, just take the first step.
~~Martin Luther King, Jr.

Here are the first steps you should take for overcoming anxiety and living a relaxed and happy life:

1. Take Advantage Of Biofeedback Device: Such a device monitors you body's reactions to feelings of anxiety. It will show you the movements of your heart rate, perspiration, temperature, and strained muscles; the things that you normally don't notice.

   With the help of the biofeedback device, like emWave Personal Stress Reliever, you get to know your body and start to understand your own reactions to stressful situations. This develops in you the knack of controlling your emotional and bodily reactions, and helps you to relax in anxious situations.

2. Share Your Feelings: Feelings of anxiety and helpless might make you feel alone. Share your experiences with someone you trust. Do take the help of your supportive network. Else you might start feeling abnormal, which is not at all the case. Anxiety is common to all of us. Some of us experience it more than others. But, overcoming anxiety can be learned.

3. Seek Counseling: If the levels of anxiety are such that they start interfering with your daily life: if you find your life getting restricted due to feelings of fear and anxiety; if you avoid doing certain things or visiting some places because you feel afraid; then it is time to seek the advice of a healthcare professional for overcoming anxiety and fears.

4. Start Meditation: meditation is something which slowly but surely starts bringing about changes in your emotional reactions. It makes you more balanced, calm and more tolerant towards life's unavoidable irritations. Persist with it, it takes some time, but you will be doing yourself a service by learning to meditate.

5. Regular Exercise: Exercise relaxes you by its many qualities: it is a break from your routine, it gives you a sense of control, paradoxically it relaxes your muscles, releases toxins from your muscles, eases out tension from your body, and the release of endorphins gives you a sense of well being. All these effects of exercise relieve stress and reduce anxiety levels.

6. Start a Journal: Keeping a journal in which you note down all your emotions and feelings as if you are confiding in a trustworthy friend, is also an effective strategy for overcoming anxiety. It will not only unburden you but will also help you in preserving good memories too.

7. Eat a Balanced Diet: Coffee, alcohol, tea are some of the foods known to increase anxiety levels. Smoking also increases anxiety levels. So you should keep a check on what you eating. Try to take those foods that help you relax: for example, wholegrain cereals, eggs, fish, carrots, spinach, celery have a calming effect on your nerves. It is also important that when you are taking food, eat in a relaxed manner, and take your own time. Don't eat in a hurry; it will increase your stress levels.

8. Hobbies: Hobby is any activity that you enjoy for its own sake: whether it is listening to instrumentals, reading books, collecting shells, or anything you love doing. You should never forget to keep up the hobbies however irrelevant they may seem. Pursuing hobbies will help you unwind, relax, find a meaning in your life, and help you in overcoming anxiety in many subtle ways.

9. Internal Dialogue: Is there a voice in you that is always criticizing you? That is always putting you down by exposing your weaknesses and mistakes? You should try and learn to mould your internal dialogue for overcoming anxiety. The ongoing thoughts have a great and lasting effect in setting your general mood. The positive thoughts will keep your moral high, and a critical voice will make you more stressed and anxious. Don't let your thoughts run wild. Make use of this excellent self talk series for gaining better control of your mind.

Above strategies will work only if you apply them in your daily life. Start now, even if slowly. Take one step at a time. Overcoming anxiety is very much possible, and it is the most desirable pursuit to strive to live a calm, balanced and happy life.

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Further Reading

GABA Foods: Natural Anti-Anxiety Nutrition
The Common Anxiety Symptoms
Anxiety Treatment Options - Anxiety Disorders, Panic attacks, OCD, Phobias, PTSD
Causes Of Panic Attacks: Which Personality Type Is More Susceptible?
Cope With Stress and Anxiety: Four Steps to Reduced Stress
Overcoming Panic Attacks In 5 Steps
Effect of fear On Your Thoughts
Coping With Anxiety: 6 Steps To A Happier Life
Successfully Coping With Anxiety Through Positive Actions
How To Relieve Anxiety Naturally & Develop Equanimity
Panic Attack Symptoms: Identification And Treatment Of Panic Disorders
Panic Attack Treatment: Get The Right Kind Of Help
Understanding Anxiety Disorders: Is it Normal?
Ways of Dealing With Anxiety And Fear

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