Anxiety

What are Signs and Symptoms of Anxiety?

1. Bodily Reactions

   • Increase in heart rate
   • Increase in muscle tension
   • Stomach upset
   • Shortness of breath
   • Shaky, trembling
   • Sweating
   • Numbness
   • Dizzy
   • Hot or cold flashes

2. Typical Thinking - "What if"

   • Negative thinking pattern
   • Fear of dying
   • Fear of going crazy
   • Fear of losing control

What Can Trigger Anxiety or a Panic Episode?

• Significant Personal Loss
• Significant Life Change
• Stimulants and or use of Recreational drugs

What Lifestyle Changes Are Helpful to Reduce Anxiety?

1. Regular practice of deep relaxation including, abdominal deep breathing, Progressive muscle relaxation or meditation.
2. Regular exercise i.e. Walk, swim, bike, dance, yoga etc.
3. Reduce or eliminate stimulants from your diet i.e. Caffeine, sugar, nicotine
4. Learn to acknowledge and express your feelings especially anger and sadness
5. Learn ways to have a calmer, gentle and soothing self talk

How Do I Cope With Anxiety?

1. Leave the situation for awhile and then return
2. Talk to someone
3. Move around
4. Do a simple repetitive activity - rub thumb against a key or tines of a comb
5. Do something that you can focus on - sudoko puzzles, crossword puzzles, knit, sew
6. Do something that brings you pleasure - hot bath or shower, get a hug etc.
7. Practice thought stopping to interrupt negative or anxious thoughts ie. The 'what if' thinking starts, you say the word STOP or visualize a huge STOP sign, Practice doing about 5 abdominal deep breaths and replace the anxious thought with a calming, soothing statement like - this is just anxiety, I'll handle it, I've handled it before - I'll handle it again
8. Practice abdominal deep breathing
9. Practice muscle relaxation
10. Use breathing in combination with positive self talk.

How do I learn more about Anxiety?

We have a course that deals with Anxiety, click here to learn more