The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do to Change It
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A strategy-filled handbook to understand, manage, and conquer your own stress.
Anxiety disorders-grouped into three main categories: panic, generalized anxiety, and social anxiety-are among the most common and pervasive mental health complaints. From the subtlest effect of sweaty palms during a work presentation to the more severe symptom of reclusion, anxiety casts a wide net.
Medication, once considered the treatment of choice, is losing favor as more and more sufferers complain of unpleasant side effects and its temporary, quick-fix nature. Now, thanks to a flood of fresh neurobiology research and insights into the anatomy of the anxious brain, effective, practical strategies have emerged allowing us to manage day-to-day anxiety on our own.
Addressing physical, emotional, and behavioral symptoms, Margaret Wehrenberg, a leading mental health clinician, draws on basic brain science to highlight the top ten anxiety-defeating tips. Everything from breathing techniques and mindful awareness to cognitive control and self-talk are included-all guaranteed to evict your anxious thoughts. 20 illustrations
to your body as you inhale. • Notice the coolness of the air. • Notice the pressure of airflow. • Notice how the movement feels through your nose, throat, trachea, and lungs. • Notice the feel of your body shifting against your clothing and the chair you are sitting on. • Feel your heart beating. • Add this awareness: Feel the movement of blood or energy through your body or limbs. • Notice the warmth of the air. • Notice the pressure of the airflow reversed past your throat, sinuses, and
Reading & Resources for more information on these therapy methods.) 4. Practice. Try a mini-version of the event or activity. For example, plan to get on a short stretch of highway at a time when it is not too busy and you can get off and go back home or continue on to your destination without using the highway. Stop the practice session at the planned end time, even if it is going well. 5. Write down exactly what you will do if or when you panic. Carry your plan with you on an index card or in
to identify things that you could think about during the day—what books to take out at the library, what homework to do first, what order to run errands in after work, what phone calls to return first, what Hawaiian Island to visit first on vacation, whether you would rather buy a Mercedes or a BMW if you had the money, and so on. Do not include any thoughts that aren’t pleasant or productive. Record these pleasant or productive thoughts on a post-it note or an index card, using a single reminder
was starting a conflict. 4. When he evaluated how he did, he was able to notice that people were polite to him and accepted his comments. 5. His next and final practice was to find a topic that was being debated and make a comment supporting one side of the debate. To his surprise, he had no trouble finding an opportunity because in every meeting there was back and forth conversation. 6. In evaluating his success, Jerrold realized that he was expecting others to jump on him if he stated an
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