Anxiety Self Help – Fighting the “What ifs”
If you are plagued by worry and the “what ifs”, you may be bogged down by those worries. If worry will get you into action to take care of the problem, there isn’t too much to be concerned about. If, however, it becomes paralyzing and does not motivate you it is another category. People who are chronic worriers can take action with self help for anxiety.
Chronic worrying helps no one and is actually a mental habit. Fortunately, as with any mental habit, you can train your brain to remain calm and collected and adopt a more positive outlook on life.
The toll that constant worrying takes will wear you out. It keeps you awake at night and can make you very tense and edgy by day. These anxious thoughts are continuously fueled by negative and positive beliefs. On the negative you know that it is harmful and can even be damaging to your physical health. There is also the possibility that you worry that you will never stop worrying.
On the positive, you probably believe that worrying will help you avoid bad habits. It will prevent problems and also prepare you for the worst possible scenario. You are aware that it does not lead to solutions, but you keep hoping. When this sounds familiar, self help may be your fix for those feelings. It isn’t an easy fix, but taken one step at a time, it can be done.
Self Help for Anxiety – tip 1
Chronic worriers have the need to be totally positive about what is going to happen. They need to be able to control the outcome. The problem with this thought process is that it does not happen. Start to tackle your need for certainty and immediate answers.
Ask yourself if it is possible to be absolutely certain about everything in life.
Why do you require certainty?
Do you constantly predict negative things happening?
Can you live with the minute chance that something negative is on the horizon? It is probably a small chance of it being negative.
Self Help for Anxiety – tip 2
Creating your specific worry period can help. Choose a set place and time to worry. Every day at the same time in the same place, you worry.
If you have a worry period at other times, write it down and wait until your worry period before you begin to worry. No need to do it now.
Read your list during your worry time. To postpone your worry can be effective. It breaks the “dwelling” habit and allows you to temporarily postpone your thoughts.
Self Help for Anxiety – tip 3
Question that worried idea. What are the chances that it is true or untrue? Is it possible that your fear is based on what might happen? Is it a helpful thought? Avoid all or nothing thinking.
Self Help for Anxiety – tip 4
Relaxation techniques can benefit the chronic worrier. Deep breathing, meditation or CD’s that will guide you through a relaxation period will help.
Tip 5 is probably the most important. Take care of yourself. Eat right, take a walk, limit your intake of sugar and caffeine and be healthy. Get enough sleep and avoid alcohol and caffeine.
Remain hopeful.