| The following tips are long-term solutions to override | | | | whatever you practice most. |
| the subconscious programming that produces | | | | If you have an anxiety attack every morning when |
| abnormally high anxiety. They are not fast techniques | | | | you wake up, what do you think would happen if, for |
| meant to halt a panic attack. | | | | five mornings in a row, you jumped out of bed, |
| Tip Number 1: Research and Understand How | | | | cranked the stereo and started dancing for 20 |
| Abnormally High Anxiety Disorder Is Created and | | | | minutes? I'm willing to bet that on the sixth morning you |
| Maintained | | | | would not wake up with an anxiety attack. If you do, |
| A major source of anxiety that sufferers have is the | | | | try dancing for 10 days. |
| thought that they are mentally ill. But anxiety disorder is | | | | The rule is: break your routine with something fun, then |
| only your subconscious playing an elaborate trick on | | | | repeat endlessly. |
| your conscious mind, that's all. What happened is that a | | | | Tip Number 4: Watch What You Put Into Your Body |
| longstanding source of stress or a severe trauma has | | | | Never go cold turkey from highly-addictive chemicals |
| reset your natural anxiety reflex to high alert. The | | | | like caffeine, nicotine and alcohol because you'll worsen |
| amygdala, the part of your brain that controls | | | | your anxiety. You'll have to give them up eventually but |
| automatic behavior, is now programmed to flood your | | | | for now cut back comfortably. During your recovery |
| body with adrenaline all the time, even with no danger | | | | period, introduce healthy, unprocessed foods into your |
| around. | | | | diet bit by bit. Research what foods and herbal teas |
| Once set, the amygdala will carry out its program by | | | | calm the nerves. |
| deceiving your conscious mind into thinking constant | | | | Tip Number 5: Watch What You Put Into Your Mind, |
| thoughts of catastrophe (in the case of phobias) or | | | | and Watch What Comes Out |
| worry (in the case of generalized anxiety). You are | | | | Anxiety is fueled completely by negative thoughts. |
| definitely not sick, but you ARE stuck in the biggest | | | | Your constant stream of negative thoughts is pumped |
| con trick of your life. | | | | out by your subconscious, that's why you cannot |
| Tip Number 2: Learn to Breathe Properly | | | | consciously stop thinking them. What you can do is be |
| Deep yogic breathing stills your thoughts and calms the | | | | aware of them as they come out. This may sound |
| body, making it very difficult for anxiousness or panic | | | | crazy but your anxiety can't stand being watched! |
| to break through. | | | | This is why at the beginning of cognitive behavioral |
| Breathe through the nose and make smooth inhales | | | | therapy (CBT), your therapist will listen to your story |
| and exhales. Make your exhale longer than your inhale. | | | | and then give you a scary list of all your thinking |
| Then imagine the breath going into a balloon in your | | | | patterns (projecting worst-case scenario, |
| belly two inches below your belly button. To test for | | | | hypochondria, perfectionism, self-hatred, never enough |
| correctness, put a hand on your chest and another on | | | | time, cynicism, paranoia, constant sense of betrayal, |
| your belly. The hand on your chest should stay still | | | | etc). |
| while the one on your belly should move up and down. | | | | Again, you can't voluntarily stop these thoughts. They |
| Practice deep belly breathing as much as possible, | | | | are automatic programming. To override the program, |
| every half hour if you can remember. Do this | | | | you have the power to think the opposite of these |
| consciously for a couple of months. Once it becomes | | | | thoughts. This is a very tricky mental and emotional |
| a habit, you'll be shocked how much calmer you've | | | | maneuver and might be best performed under the |
| become. | | | | guidance of a good CB therapist. Also, sign up for a |
| Tip Number 3: Divert Your Anxiety with New Routines, | | | | meditation course. |
| Hobbies and Exercise | | | | Tip Number 6: Resolve the Original Source of Your |
| Don't EVER sit around stewing in worry. If there is a | | | | Stress |
| particular daily routine that gives you high anxiety, | | | | I saved this for last because doing this first will |
| break that routine and find something else to do. | | | | probably cause a major nervous breakdown. |
| Remember, there is ALWAYS a way to break a | | | | For those who recently acquired panic attacks or |
| routine. Just be creative. You know how a professional | | | | generalized anxiety, you need to figure out what it |
| musician or sportsman practices constantly to keep his | | | | was that set your anxiety reflex to high alert in the first |
| chops up? Well, every time you stay home marinating | | | | place and remove it from your life. It may a demanding |
| in your worries instead of going out with your friends, | | | | boss or job stress, in which case you need to make a |
| you are practicing to be a professional anxiety athlete. | | | | major decision about whether to switch jobs. |
| Every time you break your routine and distract | | | | I said before that anxiety is a protective mechanism. It |
| yourself from your anxiety, you are practicing to be a | | | | may be trying to tell you something. |
| person with normal anxiety reflexes. You become | | | | |