Reduce the Potential for Anxiety

Get Organized

Identify the things that need to be done and make a list of what those things are. Prioritize what needs to be done first. Check off items on the list as you complete them. 

Open an email account with a calendar attachment.  This way the things that need to be done will be sent to you in a reminder email. 

I have found it helpful to periodically sit down and write out my large goals (for example: losing weight).  I then break the large goal down into smaller goals (for example: join the gym and go to the gym 2 times a week).  I find it is easier to take small steps, and that the likelihood that I will become overwhelmed and quit is reduced greatly.

Do What Needs to be Done First Everyday

Procrastination causes unnecessary worry, anxiety and stress.  Life works best when we do the things we need to do first.  It is difficult to relax when you know you have a paper to write or that the dishes need to be done.  The idea is to not let anything hang over your head. 

Learn to Say No

Know your limits.  This goes along with ‘Get Organized’ and ‘Do the Things that Need to be Done First’ because when you are organized you know where your priorities lie, when you do them first they get done, and now you know when you can or cannot take on more. 

Take Your Vitamins

B Complex works with creating a healthy nervous system.  When a person is deficient in the B Vitamins the person may experience increased depression, fatigue, anxiety, and restlessness among other symptoms. 

Calcium / Magnesium supplements act as a natural tranquilizer and help to reduce anxiety.

Drink Plenty of Water

Dehydration leads to fatigue and anxiety.  Experts say to get between 6 – 8 glasses a day.

Remember Your Complex Carbohydrates

Complex Carbs act as a mild tranquilizer because they increase the serotonin in your brain.

Good sources include:  Pasta, Brown Rice, Potatoes, Root Vegetables, Whole Wheat Breads, Pita Breads, Brown Bread, Bagels, Wholegrain Cereals, Corn, Yams, Lentils, Peas and Beans.

Limit Caffeine and Cigarettes

Caffeine is found in coffee, tea, some soft drinks and chocolate.   It has been estimated that 80% of the population consumes caffeine.  The problem is that caffeine will over stimulate your nervous system which causes anxiety.  It may be hard to imagine cutting caffeine out completely.  I would suggest trying taking a break or cutting down and seeing whether or not the change makes a difference for you.

Cigarette smoking has been linked to anxiety, possibly even the development of anxiety disorders.  A study was conducted by the National Institute of Drug Abuse that followed the lives of 700 teen smokers.  What they found was that adolescents who smoked a pack a day were nearly 6 times more likely to develop generalized anxiety disorder and 16 times more likely to develop a panic disorder.

Many smokers smoke to calm their nerves but may actually be doing quite the opposite in the long run.  Theories as to why include: restrictions on the breath and nicotine’s effect on the blood vessels to the brain.

Get a Good Nights Rest

Sleep is your chance to recharge your batteries and wake up ready for a new day.  Loss of sleep can cause changes in mood, behavior and performance as well as add to anxiety levels.

Set Aside Time for Relaxation

Taking time for relaxation is absolutely essential in preventing burnout and reducing anxiety.

I recommend writing activities you find relaxing on index cards.  (One per card).  When you feel anxious pick a card and do the activity on the card, or establish a practice such as meditation, exercise or any daily ritual that promotes relaxation.

Keep an Anxiety Journal

An Anxiety Journal can assist you by helping you to identify your triggers as well as to develop a place to express your emotions when anxiety is present. 

Write down the date and time. Next record where you were, who you were with, what happened and how you handled things.  Ask yourself:  What triggered me?  Do I see a theme?  Have I handled things this way before?  Is my way of handling things working?

When Anxiety is Present

Use an Affirmation or Mantra

Some examples might be: 

‘This too shall pass’

‘I am a Strong Survivor’

‘I am a Strong Survivor who has Survived Worse then This Feeling’

‘I am Capable of Handling Anything That Comes My Way’

Accept the Feeling and Concentrate on What Action You Can Take

Remember that feelings do not have to be rational and they do not have to be acted on.  Try to accept the anxiety you are feeling as a feeling and look at the choices you have of how to respond to the feeling of anxiety.

Focus on Your Breath

This will bring the focus back to your physical body and the moment you are in right now.  Focusing on your breathing and taking slow and deep breaths not only relaxes and centers you but it also prevents any chance of hyperventilation. 

Use Aromatherapy Oils

When the problem is anxiety you might try the following oils:

Bergamot

Chamomile

Neroli

Ylang Ylang

Lavender

Valerian

Vetiver

Rose

Clary Sage

Frankincense

Cedarwood

Melissa

Oils can be used in many ways.  I recommend taking a bath with a bit of oil in it.  If you experience anxiety at night apply a bit of oil to your pillow cases.  If you experience anxiety primarily when you are out and about try oil applied to a piece of clothing.

Do Something Physical

Exercise stimulates the nervous system, increases blood flow to the brain, and increase levels of endorphins that provide a natural high.  I recommend Yoga or Tai Chi for anxiety.

Ground Yourself

A simple way to quickly ground yourself is to walk outside barefoot.  If you wish you can imagine roots connected to the soles of your feet connecting you to the earth.

Drink a Glass of Water with a Bach Flower Remedy

Bach Flower Remedies can be purchased at your local health food store.  They cost about $10 and once added to water usually work immediately.  The following are helpful for anxiety:

Aspen – Helpful for fears of an unknown origin

Centaury – Helpful for those who cannot say no

Elm – Helpful for when you feel overwhelmed

Mimulus – Helpful for fears of known origin

Red Chestnut – Helpful for worry about self or loved ones

Rock Rose – Helpful for feelings of terror

Star of Bethlehem – Helpful after a traumatic experience

White Chestnut – Helpful for worry

Rescue Remedy- Combines 5 Remedies and is Helpful in Situations of Panic