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Six Simple Habits That Defeat Anxiety
by
Deanne Repich
If
you feel anxious, you're not alone. In fact, one in eight Americans
experience overwhelming anxiety that interferes with their daily lives.
There is hope for anxiety sufferers. Studies show that you can
reduce the anxiety you feel by integrating healthy habits into your
lifestyle.
This issue I would like to share six simple habits that can go a long
way in defeating anxiety.
1) Acknowledge your Anxiety.
When you hide your anxious feelings for months or years, you perpetuate
your anxiety by assuming it's your fault. Anxiety is not your fault.
There is nothing inherently wrong with who you are. You are a good,
valuable, uniquely special person. You simply suffer from anxiety.
You
are not alone, and there is help available. Share how you're feeling
with a trustworthy friend, partner, or relative. Go online and talk
with others about what you're going through. Talk to your doctor.
When you acknowledge how you feel, you take an important step toward
feeling better. You step into the driver's seat and take the wheel away
from anxiety. You open the door to learning how to feel better.
2) Learn Strategies to
Immediately Deal with Intense Anxiety.
Educate yourself by learning strategies to immediately deal with
intense anxiety. The National Institute of Anxiety and Stress, Inc. has
made available free information that can help you reduce anxiety
symptoms quickly, easily, and effectively.
"Using the Anxiety Pyramid" is a sample lesson from our course. It
contains audio and workbook exercises that show you:
---how to stop intense anxiety using a powerful three-step formula
---how to deal with anxiety symptoms quickly
---what to do when you're having a panic attack
3) Use "Power" Language.
Mind-body research shows that the words you use can have a powerful
effect on how you feel. Most anxiety sufferers use negative words that
destroy their self-esteem and promote a sense of loss of control. I
call these "victim words." A few victim words include: can't, always,
never, and should.
Victim words perpetuate your anxiety and fear. They create a negative
self-fulfilling prophecy that results in anxious thoughts and physical
symptoms.
You can learn to defeat anxiety by replacing victim words with power
language. Power language means using words that promote your feelings
of self-worth and personal power.
When you use power language, the statement: "I can't control my
anxiety" becomes "I can control my anxiety, and I'm learning skills to
conquer it." The statement: "Why do I always feel so anxious?" becomes
"I often feel anxious, but not all of the time." The statement: "I
shouldn't be late for dinner" becomes "I may be late for dinner. It's
unfortunate, but it's OK."
4) Tone your Inner Power Daily.
Think of your inner power as a muscle just like any other muscle. The
more you use it, the more toned it becomes and the more you are able to
accomplish. Every time you practice a healthy life strategy, you
actually increase your ability to conquer your anxiety. What you
couldn’t do yesterday, you can do today. With practice, your new skills
will become automatic. This is how you create lasting freedom from
anxiety.
In the words of Aristotle: "We are what we repeatedly do. Excellence,
then, is not an act, but a habit."
5) Set Small, Achievable Goals.
Anxiety sufferers tend to set unrealistically high expectations for
themselves. To counteract this tendency, set goals that you can easily
accomplish. This builds your confidence and your sense of
accomplishment.
When you are learning skills to handle stress and reduce your anxiety,
baby steps work best. For example, if your goal is to integrate
deep breathing into your life, start by practicing for one-minute
intervals three or four times a day instead of for an hour all at once.
Setting small, achievable goals will help will take you farther than
you can imagine over time. It will help you reach your final
destination: a happier, low-anxiety life.
6) Realize that Now is the
Perfect Time to Start Feeling Better.
And finally, realize that your anxiety and fear will not go away until
you stop waiting and start learning. There are many resources available
to you to help you overcome your anxiety -- books, courses, chat rooms,
and more.
Some of you have been waiting for the “perfect” time to conquer your
anxiety. You may be saying to yourself…"I can’t tackle my anxiety right
now. I’ll wait until my symptoms aren’t so strong to make changes in my
life.” Or …“I’ll start making changes when my life is less hectic.” The
list goes on and on.
Here's what I've discovered: You’ll be waiting a lifetime for these
things to happen. Because when you wait for something else “to happen”
to improve your life, you’re giving away your power. You feed your
anxiety and feelings of loss of control.
The only perfect time to conquer your anxiety is right now…this moment.
You do not need to feel symptom-free or confident or energetic, or any
of those other things to do this. All you need to do is take the first
step.
Practice these six habits daily, and you'll see your skills improve as
you take back your power from anxiety.
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Deanne
Repich is the Founder of the National Institute of Anxiety and
Stress, Inc. An anxiety educator, teacher, and former anxiety
sufferer, she created the Conquer Your Anxiety Success Program, a
simple, action-oriented "how-to" course that has helped thousands
across the globe conquer their anxiety.
ConquerAnxiety.com
"Tools
for Creating a Healthy, Anxiety-Free Life"
See the Wellness Store for
Natural Supplements; Light Therapy; Anxiety-Free Living Newsletter;
Conquer Anxiety Success Program
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