Coping With Anxiety Through Changing Habits

According to the last report by the Office For National Statistics in the UK, about 5% of the population are experiencing anxiety at any one time. Those are significant numbers, and statistics from the US also confirm a high level of anxiety amongst Americans. If you are one of the unfortunate sufferers, at least you know it is a problem that you share with many so there is no need for coping with anxiety.

It is reassuring to know that, in many cases, the anxiety can be reduced or overcome. The fact that you are one of millions means that it is easy to find others who are in a similar position, maybe by joining online forums which you can learn from. Hopefully, you can find support from local and online communities which will help you in coping with your anxiety problem.

Often, anxiety is fed from more than one source, and some people suffer from multiple anxiety disorders. One or more of the causes of a person's anxiety can sometimes be aggravated by a habit you have lapsed into, which has a negative affect on your life. However, habits can work in a positive way too. What if you were to develop some new, but very positive, habits that will help you to cope with anxiety.

I have included an article by anxiety expert Deanne Repich which may help you do just that.

Six Simple Habits That Defeat Anxiety

By Deanne Repich

If you feel anxious, you're not alone. In fact, one in eight Americans experience overwhelming anxiety that interferes with their daily lives. There is hope for anxiety sufferers. Studies show that you can reduce the anxiety you feel by integrating healthy habits into your lifestyle.

This issue I would like to share six simple habits that can go a long way in defeating anxiety.

1) Acknowledge your Anxiety

When you hide your anxious feelings for months or years, you perpetuate your anxiety by assuming it's your fault. Anxiety is not your fault. There is nothing inherently wrong with who you are. You are a good, valuable, uniquely special person. You simply suffer from anxiety. You are not alone, and there is help available. Share how you're feeling with a trustworthy friend, partner, or relative. Go online and talk with others about what you're going through. Talk to your doctor.

When you acknowledge how you feel, you take an important step toward feeling better. You step into the driver's seat and take the wheel away from anxiety. You open the door to learning how to feel better.

2) Learn Strategies to Immediately Deal with Intense Anxiety

Educate yourself by learning strategies to immediately deal with intense anxiety. The National Institute of Anxiety and Stress, Inc. has made available free information that can help you reduce anxiety symptoms quickly, easily, and effectively.

"Using the Anxiety Pyramid" is a sample lesson from our course. It contains audio and workbook exercises that show you: ---how to stop intense anxiety using a powerful three-step formula ---how to deal with anxiety symptoms quickly ---what to do when you're having a panic attack

These easy-to-follow strategies are freely available to anyone wishing to download them by joining our free e-course at: http://www.conqueranxiety.com (Get Free Strategies Now link).

3) Use "Power" Language

Mind-body research shows that the words you use can have a powerful effect on how you feel. Most anxiety sufferers use negative words that destroy their self-esteem and promote a sense of loss of control. I call these "victim words." A few victim words include: can't, always, never, and should.

Victim words perpetuate your anxiety and fear. They create a negative self-fulfilling prophecy that results in anxious thoughts and physical symptoms.

You can learn to defeat anxiety by replacing victim words with power language. Power language means using words that promote your feelings of self-worth and personal power.

When you use power language, the statement: "I can't control my anxiety" becomes "I can control my anxiety, and I'm learning skills to conquer it." The statement: "Why do I always feel so anxious?" becomes "I often feel anxious, but not all of the time." The statement: "I shouldn't be late for dinner" becomes "I may be late for dinner. It's unfortunate, but it's OK."

4) Tone your Inner Power Daily

Think of your inner power as a muscle just like any other muscle. The more you use it, the more toned it becomes and the more you are able to accomplish. Every time you practice a healthy life strategy, you actually increase your ability to conquer your anxiety. What you couldn’t do yesterday, you can do today. With practice, your new skills will become automatic. This is how you create lasting freedom from anxiety.

In the words of Aristotle: "We are what we repeatedly do. Excellence, then, is not an act, but a habit." 5) Set Small, Achievable Goals.

Anxiety sufferers tend to set unrealistically high expectations for themselves. To counteract this tendency, set goals that you can easily accomplish. This builds your confidence and your sense of accomplishment.

When you are learning skills to handle stress and reduce your anxiety, baby steps work best. For example, if your goal is to integrate deep breathing into your life, start by practicing for one-minute intervals three or four times a day instead of for an hour all at once.

Setting small, achievable goals will help will take you farther than you can imagine over time. It will help you reach your final destination: a happier, low-anxiety life.

6) Realize that Now is the Perfect Time to Start Feeling Better

And finally, realize that your anxiety and fear will not go away until you stop waiting and start learning. There are many resources available to you to help you overcome your anxiety -- books, courses, chat rooms, and more.

Some of you have been waiting for the “perfect” time to conquer your anxiety. You may be saying to yourself…"I can’t tackle my anxiety right now. I’ll wait until my symptoms aren’t so strong to make changes in my life.” Or …“I’ll start making changes when my life is less hectic.” The list goes on and on.

Here's what I've discovered: You’ll be waiting a lifetime for these things to happen. Because when you wait for something else “to happen” to improve your life, you’re giving away your power. You feed your anxiety and feelings of loss of control.

The only perfect time to conquer your anxiety is right now…this moment. You do not need to feel symptom-free or confident or energetic, or any of those other things to do this. All you need to do is take the first step.

Practice these six habits daily, and you'll see your skills improve as you take back your power from anxiety.

ABOUT THE AUTHOR: Deanne Repich is the Founder of the National Institute of Anxiety and Stress, Inc., an anxiety educator, teacher, and former anxiety sufferer. Deanne created the Conquer Your Anxiety Success Program, a simple, action-oriented "how-to" course that has helped thousands across the globe conquer their anxiety. She also conducts seminars, writes articles, and publishes the free "Anxiety Tips" newsletter.

© Copyright March 4, 2003 by Deanne Repich and the National Institute of Anxiety and Stress, Inc.

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