Reduce Anxiety

7 Rules to Fight Anxiety

If you have a continuous sensation of tension in you muscles, that sometimes doesn’t let you relax, you might be suffering from an anxiety disorder.
Don`t let anxiety install in your life, learn how to reduce anxiety levels. According to the experts investigations these rules will help you achieve a more fulfilled and calmed life.

It’s not known if anxiety is a psychological or physical problem. The most probable answer is a mixture of both. What is clear is that there are ways to reduce it.

Don’t let your illogical or negative thoughts distort your self-image, the others or the world-image.

I am going to give you seven rules to follow if you want to reduce your anxiety levels, but please remember that this is not any treatment that it could substitute your doctors advice. We are only trying to help you winning over anxiety with some techniques that are not difficult to use and it can also be combine with your doctors recommendations.

Rule number 1:
Control your Self-Talk
Everybody reacts differently to similar problems. It depends on your genetic dotation, biography, personality …. But specially the self-talk. Your internal monologue defines your reactions in life. To reduce anxiety identify the negative self-talk and replace it with nice and flexible thoughts. There are four different types of anxious person according with the unhappy feelings and self-talk:

The Worrier voice: Always imagine the worst possible situations. It looks on edge and hyper watchman/woman. To fix these anxiety it should stop asking the favorite question: What if … and a lot of negative thoughts. You will have to replace those thoughts in the moment with more logical ones like: How many times the worst has happened?, or Isn’t true that I feel worst imagine the negative situations than solving the actual problem?. Just practice the interchange of self-talk to reduce anxiety. It will help you a lot.

The Critic Voice: It’s always attacking it’s own self-confidence. Keep saying to himself  “I am useless, I could do much better……” It bring all the negative things but forgets to congratulate him / her -self every time something goes well. Correct your self-talk not saying anything negative to yourself and saying instead things like: I can make mistakes like everybody does. But I am honest and respectful person who deserve love and respect”

The Victim Voice: Always thinking that the problems have no solution. He/She thinks that there is a barrier stopping him/her to achieve the targets. Typical self-talk is: “There is nothing we can do. I have such a bad luck always.” Try and replace it for “It will be hard, but not impossible to achieve. Things don’t happened in a day , I will be patient. I will try to see something positive in everything that happens around me …”

The Perfectionist Voice: Always saying: I should do this, I have to do that… It’s intolerant with his own defects and depends too much on other people opinions. He/she overworks and don’t listen to the body alarm, anxiety and stress, and end up really exhausted. Change your self-talk to something like : “I am like the others. I am entitle to make mistakes and take time off, I need to learn how to relax and enjoy myself.”

Rule number 2 to reduce anxiety:
Bury your illogical ideas
Anxiety is an out of proportion reaction against an ambiguous fact. It happens because the anxious person have illogical thoughts and distorts his/hers self-image. Keeping illogical thoughts in your mind helps your anxiety grows. Creating feelings of gilt, anxiety and depression. Try to identify the illogical thoughts to reach an objective view of these world. Try not to do any of the followings:
Overreaction: Don’t overvalue any negative event.
Generalization: Negative events don’t keep happening.
Filtrate: Don’t overvalue negative and ignore possitive.
Emotional thinking
Catastrophist: Seeing all black.
Excessive obligation feeling: See life like a plate full of obligations and responsibilities.

Rule number 3 to reduce anxiety:
Learn how to be assertive
Learn how to express your feeling and ask for what you need and wish. Never see yourself in an inferior level. You disserve the same love and respect. Try to neutralized your negativity and anxiety.
Check your nonverbal language: Have a clear voice, natural gestures, direct look smile, relax your posture. These things help your communication with other people.
Remember your rights: You have the right to be happy, to express your feelings and emotions, to have friends, to expect respect and love from others, and also to reject what you don’t like, to get angry, to make mistakes, to change your mind, and not knowing everything. You have the rights to not be perfect or imperfect.
Good Communication: Imagine that your neighbor have the TV to loud most of the time. Instead of hold on (submission)or hit his door loudly (aggression), talk to him when you see him in the hall and tell him that the walls are really thin in the old building and the noise it’s bad and very friendly ask him to please turn the sound down.
Golden Rule to reduce anxiety: Speak up your mind when the situation requires it. Try to control the emotion, but also be honest

Rule number 4 to reduce anxiety:
Enjoy what you have
Anxious people don’t know very well how to enjoy life. Often, the anxious person have suffered strong critics in the family and have problems finding happiness.
Is possible that we might even have everything that we always desired, but anxiety is in the way for us to enjoy it. Try and sit back and think the things in your life that are important to you and value every little achievement.
Improve your self-confidence, laugh, go out with your friends, find a hobby…

Rule number 5 to reduce anxiety:
Practice Relaxation Techniques
In almost every anxiety disorder; phobias, depression, panic attacks and general anxiety, the anxious reaction have a physical effect. Like strong muscular tension, nervous sensations, problems to sleep, tiredness. If you learn how to control the nervousness and the tension, you will assure to reduce anxiety. There are several natural techniques to achieve a more calm feeling. Like yoga, meditation, practice sports, exercise. Meditation is really effective, practicing 15 to 20 minutes a day you will get to sleep better and feel a lot more relaxed, apart from all the other physical and psychological benefits.

Rule number 6 to reduce you anxiety:
Watch your diet
Tobacco, alcohol, caffeine, too much salt and another stimulants are anxiety friendly, so avoid them.
The smoker thinks that a cigarette will help to calm down, but in fact the nicotine is an stimulating drug that raise anxiety levels. Check for low fat and carbohydrates diet. Integral rice, cereals and fruits help your metabolism get rid of toxins. (Very soon we will have a low anxiety diet page, keep coming back for updates)

Rule number 7 to reduce anxiety
Don’t abuse the prescription drugs
There are a lot more prescription drugs to reduce anxiety at the moment. They are efficient and great support for psychotherapy, but also they create dependency and stop your psychological mechanism to adapt to some situations, they give mood swings and they don’t cure anxiety in most cases. An intelligent way of help yourself is joining a relaxation group, practice exercise, watch your diet and see a professional psychologist if needed, these way you will learn to live more positively.

Related Articles

• Anxiety - What's anxiety? Anxiety is an emotion that could be positive in small quantities, the problem comes
• Anxiety Tests - Do you want to stay where you are or change your directions in life?... Before going ahead with your