UNDERSTANDING ANXIETY
– anxiety is similar to fear
– anxiety involves combinations of physical (restlessness) and mental (worry) symptoms
SITUATIONS THAT CAN CONTRIBUTE TO ANXIETY
– unsafe environments
– conflicts with others
– fear of losing relationships or supports
PHYSICAL FACTORS THAT CAN CONTRIBUTE TO ANXIETY
– caffeine, nicotine, and energy drinks
– use of stimulants
– withdrawal from alcohol and other depressants
– some illnesses and medications
WHAT TO DO WHEN FEELING ANXIOUS
– anxiety is often a false alarm based on misinterpretations of danger
– slow deep breathing will reduce or stop most of physical symptoms of anxiety
– gradually learn to accept some degree of anxiety rather than trying to control it
WHAT TO DO IN THE LONGER TERM
– structure your time with daily routines
– pay attention to sleep, diet and exercise
– cut down on use of drugs, alcohol, caffeine, nicotine and energy drinks
– challenge your negative beliefs and use of avoidance
– have a medical check-up if you are concerned about your health
DRUGS FOR ANXIETY
– all drugs for anxiety have side effects and should not be used before trying other methods
– benzodiazepines relieve anxiety but can cause physical dependence if used daily for 3-4 weeks
– anti-depressants take up to 2 weeks to start reducing anxiety and up to 12 weeks for full effect
– when coming off anti-depressants, taper down over 3-6 months to avoid withdrawal effects
SEE ALSO:
How to Deal With a Panic Attack
Anxiety Attacks
Breathing Exercises for Mood and Anxiety