Anxiety Management:
Do-It-Yourself Anxiety Management Techniques

Are there things you can do to take control of your anxiety disorder, beyond taking the medications or undergoing formal therapy which your doctor has prescribed?

There certainly are, and it makes sense that the more anxiety management techniques you can call on in dealing with your anxiety, the more successful you will be in overcoming it. Anxiety management can include anything from relaxation techniques to disciplining yourself as to when, and how, you will worry.

You can begin your anxiety management program each day by foregoing your early morning cup of coffee or tea, and continue it by staying away from caffeinated soft drinks throughout the day. Caffeine will only stimulate your nervous system, which is already too easily jangled by your anxiety disorder. And while you're at it, look at your over-the-counter medications and see if they warn you to stop taking them if you experience nervousness.

Teach yourself some relaxation anxiety management techniques. Tense each of your muscles, one by one, for about ten seconds, and then let it relax. Start with your facial muscles, and work your way down. By the time you are finished, you'll feel fantastic!

If you don't have time for full-body muscle relaxation, there's probably one particular area of your body which takes the brunt of your tension. You know what it is because it hurts the most. So focus your anxiety management relaxation there.

Or, when you are in a place where you can lie down, do some deep-breathing anxiety management. Place one hand directly above your navel, and the other on your chest. Feel your abdomen rising as you inhale and dropping as you exhale. You may be surprised, at first, to find you are breathing "backwards", and forcing your diaphragm in when you inhale. Correcting this, and learning to breathe deeply, will help you tremendously to relax.

Regular exercise is a terrific tool in anxiety management. Anxiety is often accompanied by depression, and the loss of desire to be active. But exercise releases endorphins, natural anti-depressants, and helps your body to let go of tension.

Improve your sleeping habits. Insomnia is a common symptom of anxiety disorders, and by going to bed at the same time each night, and practicing your relaxation techniques before you fall asleep, you'll be more likely to get the deep sleep that is great for anxiety management.

Finally, allow yourself to worry, but only for a specific amount of time each day. Setting aside a time when you can go to a safe place and give your anxiety free rein, picturing all the worst things that might happen, and also picturing constructive things you can do if your worst fears are realized, is one of the most effective forms of anxiety management.

If your brain has a chance to visualize bad things, and come up with ways of coping, it will be less likely to overreact to every uncomfortable situation in which you find yourself. And your anxiety management efforts will have paid off big time!

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