Tips for Dealing with Anxiety
 

We get a lot of posts from people struggling with anxiety. I deal with anxiety every day, too, so I thought I would put together some tips that might be helpful:

TIPS FOR DEALING WITH ANXIETY (the American Assoc for Anxiety & Depression)

Take a Time-Out. Try some yoga, listen to music, meditate, get a massage or learn relaxation techniques. Stepping back from the problem can help clear your head.

Eat well-balanced meals. Do not skip any meals. Keep healthful, energy-boosting snacks on hand. Limit caffeine.

Get enough sleep/rest. Exercise daily to help you feel good and maintain your health. Use an iPod or exercise buddy to help you stick to your routine.

Take deep breaths. Inhale and exhale slowly. Belly-Breathing: Sit comfortably with shoulders, head and neck relaxed. Breath in slowly through your nose so that your stomach expands. Tighten stomach muscles, letting them fall inward as you exhale slowly through your mouth.

Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.

Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?

Welcome humour. A good laugh goes a long way.

Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

Learn what triggers your anxiety. Is it work, family, school or something else you can’t identify? Write in a journal when you’re feeling stressed. Look for a pattern.

Talk to someone. Tell friends/family you’re feeling overwhelmed and let them know how they can help. Talk to a professional.

Books

Amen, Daniel Change Your Brain, Change Your Life
Bassett, Lucinda From Panic to Power
Burns, David MD When Panic Attacks
Chodron, Pema The Places that Scare You
Doidge, Norman MD The Brain that Changes Itself
Dyer, Wayne Change Your Thoughts, Change Your Life
Orsilla, Ken Mindful Way Through Anxiety

Thank you Anna. I find your post really helpful. I'm suffering terrible bouts of anxiety just now. I have problem with chronic over thinking and rumination then it seems to pass for a bit. A thought gets it's hooks in and goes round and round. I'm working on it. Always a factor in relapse so putting major effort into lessening my anxiety day to day. Meditation, exercise and writing are big helps. So is remembering that thoughts are just thought, I don't have to make them how I feel........anyway, thanks again.

:You_Rock_

Might be worth noting that anxiety is very common in early sobriety just because of wacky brain chemistry. Once the brain gets used to being artificially sedated with alcohol on a regular basis, it can rebound into a state of hyper-reactivity when you take that sedative away. This is often experienced as intense anxiety (as well as insomnia).

The anxiety usually calms down on its own as the brain chemistry regains its equilibrium, but in the meantime, techniques such as those Anna listed can be helpful in managing it.

My anxiety goes back to my childhood. I worried about everything, like my Mom. For the most part, I can handle some anxiety. It's when my brain is paralyzed because of it, that I lose it.

Thank you for the suggestions and the book list, Anna!