Ten Ways to Get Rid of Generalized Anxiety Symptoms
I know you want to get rid of generalized anxiety disorder symptoms. Keep in mind that anxiety can be treated in the short term, but long-term treatment and practice of new skills is what it takes to get rid of anxiety altogether. Today we'll discuss ten activities that get rid of generalized anxiety in the long term.
Get Rid of Generalized Anxiety Symptoms
1. Write a list of what you know is true. Write down things that you know through logic that counter what the anxiety is telling you (With Anxiety, Are Your Thoughts Trustworthy?). For example, "I can handle going in the store. I have done it before." Or, for a child, "I know that my mother won't forget to pick me up." etc.
2. Read the list 2-3 times a day. By knowing your arguments, you will be less afraid of anxiety when it comes. Anxiety makes us forget what we know, making us vulnerable to believing anxiety's lies. Having read the list repeatedly, our knowledge and trust in ourselves will not falter. The information will be up front in our brain and assuage the anxiety.
3. Do some yoga and meditation. Even if your anxiety is from trauma, spending some time in your body rather than in your head is the one of the best things you can do to recover.
4. Exercise. Movement increases your endorphins. Hormones are released from the bottom of your feet as you walk, so walking is a win-win. Plus following through on a commitment to walk will build confidence, countering anxiety. Even better: walk with a friend. Connection counters anxiety.
5. Pinpoint areas of stress in your life and figure out how to change them. This could seem impossible but we always have control over our response to problems. A counselor or a good friend might be helpful for this.
6. Try an alternative healing practitioner. For example, Ayurveda, acupuncture, chiropractic, homeopathy, aroma therapy, shamanism, and massage therapy all have something to offer people with anxiety (Alternative Therapies Effective For Anxiety). It is also a positive action to care for ourselves by doing something new. Just the action empowers us, gives us confidence that we can do something and this alone helps.
7. Spend time with people. Chatting and laughing with others will help you feel less anxious. You can see that fears are common and not feel so bad about yourself. Also, when many people are gathered there is often fun and laughter. You cannot laugh too much!
8. Create a routine. This is one of the best things you can do. Go to sleep and wake up at the same time everyday. Eat and exercise at the same time. Meditate at the same time everyday. This helps steady your mind, but also gives confidence to your emotions. In other words, you feel in control.
9. Do not avoid doing things. Procrastination tells anxiety that it is winning through. Contributing to others often takes us out of ourselves (Improve Your Mental Health by Contributing). Even on the worst days, you can do something for yourself that helps you break anxiety's hold on you (Despite Paralyzing Anxiety, There Are Ways To Move)
10. Practice affirmations. Often Anxiety puts pictures in our mind about how we are going to freak out in a certain situation. Change the picture. See it differently. See yourself calm and happy. Do this on purpose 2-3 times a day, especially when you are calm. Don't wait until you are panicked to do this! You are retraining your mind to have new associations. Literally changing the cells in our brain, the way they accept peptides. Be patient. Keep it up. After a while you will notice a big difference (Using Targeted Affirmations To Cure Anxiety).
Considering anxiety medication for treatment won't stop generalized anxiety, but perhaps deciding to take anxiety medication will. In the next post, I will discuss medicine for anxiety.
There is unlimited ways you can help get over anxiety, which ways have you used?
See Also: Ten Tools That Help Relieve Panic Attacks.
Author: Jodi Lobozzo Aman, LCSW-R
I get anxious about similar things too. When that happens, it's important to remember a few things. We're probably (read: definitely) putting more into our words than our friend is. Whoever you're emailing is probably not going to methodically probe every word and letter for any perceived negative intent. And if they do, that's on them, not you - but realistically they're not going to. At least with me, none of my friends have ever gotten angry about a misunderstanding brought about by an email or a text. The past is on our side here. Send it, and everything will work out.
My name is Samantha and I am currently completing my Master's of Arts in Counselling Psychology. I am in the midst of completing my capstone project, which consists of a resource book for clinicians that encompasses CBT interventions, strategies, fact sheets, etc. This manual will not be published, but rather, will just be used as a resource book at our clinic amongst 5-10 other clinicians who choose to use it for therapeutic interventions and techniques with their clients. Also, my professor will have access to the resource manual, as she will be grading the project.
I am writing you to request permission to use this article. I noticed this article on the following website, My name is Samantha and I am currently completing my Master's of Arts in Counselling Psychology. I am in the midst of completing my capstone project, which consists of a resource book for clinicians that encompasses CBT interventions, strategies, fact sheets, etc. This manual will not be published, but rather, will just be used as a resource book at our clinic amongst 5-10 other clinicians who choose to use it for therapeutic interventions and techniques with their clients. Also, my professor will have access to the resource manual, as she will be grading the project.
I am writing you to request permission to use the article titled, '11 Activities to Get Rid of Anxiety'.
If granted your permission, I would incorporate this article into my masters project manual, with the correct APA reference cited below the article used. I would be honoured to include the resources you have developed, into the small manual I am putting together, to better help the client's we serve.
I look forward to hearing from you.
Jodi is no longer writing for HealthyPlace.com. She does have a website that you might try: jodiaman.com. Good luck with your project!
Frankly I'm tired of people who suffered mild, minor, or situational anxiety issues telling me that if I just do enough yoga and think enough good thoughts, my horrific physical and emotional symptoms will magically ebb away. It's BS. It doesn't happen for those of us who've suffered from severe anxiety and panic for DECADES. By constantly giving this advice, they're silently shaming those of us who can't get better as if we aren't trying hard enough when we've tried everything and are frankly starting to consider radical things to make it stop.
I have good news and not-so-good news. First the not-so-good: there is no quick fix (at least not one that is effective) to get rid of anxiety. It's a gradual process. the good news is that you are already progressing. Your focus on what's going right is a very effective thing. Rather than being shut down by what is wrong, focus on what is right. Pay attention to how you got to this place already. What can you do more of? Perhaps identify one or two major goals. On a scale of 1 to 10, how close to each one are you? Then, think of what it would take to get you to just the next level (from a 4 to a 5, for example). Create small action plans that will keep you moving forward. Also, have you considered seeing a therapist? Having professional support as you work toward freeing yourself from anxiety can be very beneficial. Congratulations on all of the improvements you've already made! You can absolutely keep going.
I have saved it for later!
I'm very happy to hear that you found Jodi's tips helpful. She can't respond personally to your comment as she is no longer writing for HealthyPlace. Her excellent articles remain here, of course, and there is new content weekly from Gabe Howard and me (Tanya Peterson). By the way, I agree whole-heartedly with your comment about positive outlook and support.
Living with anxiety can be incredibly frustrating. There are definitely ways to overcome anxiety. Talking with a doctor or therapist can be incredibly beneficial in many ways, and I highly encourage you to find a professional to work with. Also, if this has you feeling very depressed, there are numbers to call. One is the suicide hotline number in the U.S.: 1-800- 273-8255. Or visit SuicidePreventionLifeline.org.
You are spot-on! Thanks for sharing your thoughts as well as techniques that help you.
I battle with my anxiety everyday. The mornings are usually the worst and I noticed that not having a good night sleep makes it worse for me. It's nice to know that there are many others that battle with anxiety on an everyday basis . Reading seems to help me with anxiety as much as exercising . There are also days that my anxiety gets so bad that I have chronic pain from all the tension and worrying . I must admit that anxiety can be a real burden but, I'm hoping with time I can ease it abut better .
I am 40 year old female, and facing severe anxiety whenever I come across new situations, or meet new people. Whenever I decide to attend any job interview, I feel that I become anxious and, try to avoid going to interview. This way, I am not able to move forward in my career like others.
Please suggest me some remedies other than medication. Does meditation help me to get rid of my anxiety.
Thank you very much,
Welcome to HealthyPlace! I'm happy that you discovered this site. This is a place where you can find a great deal of information about many different mental health issues, including anxiety. You'll find helpful articles as well as helpful comments from readers. The Anxiety-Schmanxiety blog specifically addresses anxiety, and there are many articles that address ways to overcome anxiety. I encourage you to visit often and browse through the articles -- and also read comments left by others. You'll get many ideas that you can try as you work to overcome anxiety. Welcome!
Jodi is the one who wrote this article, but because she is no longer writing for HealthyPlace, she is unable to respond to comments. I'll step in for her. It's a common misconception that homeopathy is just for physical ailments (this is ironic because on May 8 I'll post a discussion of alternative treatments for anxiety). Homeopathy works to heal the body naturally. It is healing for the whole person, not just one aspect such as a physical illness. So it indeed helps bring wellness and balance to calm anxiety. That said, many experts do classify anxiety as a physical ailment as it is related to the brain, a physical entity. From this point of view, then, homeopathy works for physical ailments such as anxiety.
It's so nice to know that you find the HealthyPlace website (and Anxiety-Schmanxiety) to be helpful. Thank you so much for sharing the information. We love having lots of people read, comment, and share!
I found these items helpful thank you, especially the ones about checking beliefs for long-term synaptic changes. I realize that we can only fix ourselves but I have also found that a depressive person is their own worst enemy. I found your steps by searching for 'getting rid of anxiety'. What I meant to search for is 'getting rid of anxiety from traumatic life events without someone telling you 'life isn't fair''.
I also am personally aware that the anxiety/depression condition can completely destroy one's ability to cope or have hope, let alone to be productive.
In my humble opinion, for those chronically in anxiety/depression, granted that medical treatment with anti-depressants and/or psychotherapy or alternatives has not done the job, the best thing for them to do is be in caring company. It is hard for some family members or friends to handle the negativity, but a caring friend is a life-saver. I confided with a friend who had depression and we helped each other night or day when we were down. As soon as I had to move away, he committed suicide. I don't feel guilt for this, I just know that I could have pulled him out of it.
The basis of this method is just to shake up your pattern of thinking about whatever it is.
It sometimes seems too heavy to live with, for long periods of time, but someone once told me, 'this too shall pass'.
Jodi is no longer writing for HealthyPlace, so she's unable to respond to comments. I'm Tanya, one of the current writers of the column. I think your suggestion about friendship is incredibly wise. Human connection is so very powerful and is one of the best healers. It can be anyone. Sometimes great connections are made at support groups. You're right that sometimes friends and family don't understand, but all it takes is one person. Thank you for sharing this great bit of information with everyone.
I'm Tanya, one of the writers of the Anxiety-Schmanxiety blog. Jodi is the one who wrote this article. She's no longer writing for HealthyPlace, so she is unable to respond to comments. She is indeed an excellent writer. I have a feeling that she'd be very pleased to know that her article captured your interest. Thank you for writing this comment!