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.
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APA Reference
Lobozzo, J.
(2012, May 9). Ten Ways to Get Rid of Generalized Anxiety Symptoms, HealthyPlace. Retrieved
on 2024, November 17 from https://www.healthyplace.com/blogs/anxiety-schmanxiety/2012/05/ten-activities-to-get-rid-of-anxiety
Author: Jodi Lobozzo Aman, LCSW-R
Very interesting points! I do apply some of them, others I never do (exercise).
My favorite points that work best with me, is helping someone, talking to people, the routine. A routine is not necessarily something difficult. It is as simple as a text message saying good night right before bed time. It works better than tranquilizers!
Connecting to people is better than any medicine! Love and attention, validation is the best source of healing.
For me, like Nikky, in your article, the routine is really important. It is too easy sometimes when we experienced prolonged anxiety to begin to lose track of our daily routine. In depression the routine is more or less removed from the individual. Such as getting ready in the morning, having a shower, shaving if male or applying makeup if female... and sometimes visa versa :)
Just crawling out of bed and throwing same old clothes on shows that you are starting to care less about yourself.
Affirmations can be really powerful over time but I find that if the individual doesn't believe in them then they can be rejected in the mind. Best time for them I believe, is just before falling asleep or just after the moment you wake up when the mind is highly suggestible.
I agree about affirmations, they have to be what someone knows, rather than being general and unfelt. This can be tricky to come up with the right affirmation that works and is believed. A therapist or or hypnotist can help!
Hi Samy,
HealthyPlace has a number of resources for mental health help. You might find these useful:
Where to Find Mental Health Help: https://www.healthyplace.com/other-info/mental-illness-overview/i-need-mental-help-where-…
Types of Mental Health Doctors and How to Find One: https://www.healthyplace.com/other-info/mental-illness-overview/types-of-mental-health-do…
Types of Mental Health Counselors: Finding a Good One: https://www.healthyplace.com/other-info/mental-illness-overview/types-of-mental-health-co…
Additionally, a comprehensive list of resources and hotlines can be found here: https://www.healthyplace.com/other-info/resources/mental-health-hotline-numbers-and-refer…
Help is available, and anxiety is highly treatable. You won't have to live with it forever.
Exercise and Clonazepam are the only things that work for me.
Janet, I am glad you found what can help. Have you found what recruited anxiety into your life in the first place?
My whole intire life I’ve had anxiety it’s bad anxiety I can’t help to have anxiety about everything my mom my friends well ex friends my whole life my ex boyfriend that is a total dumb ass gives me anxiety about everything gives me anxiety and anxiety rush.!!!. When my heart states to race and I start to feel like I’m gonna die like a heart attack type of thing drives me absolutely nuts nun stop.!!!.
Your right the medicine is the only thing that works for me. I out of at the time and feel real bad.
Hi Elizabeth,
Jodi is the one who wrote this article, but as she is no longer writing for HealthyPlace she is unable to respond to comments. Medication can be very effective for many people, and it's great that you've found something that works. It's frustrating to be out of medication because the symptoms come back so quickly. Have you tried alternate activities to do until you get more? Perhaps some of the ideas on Jodi's list might be helpful while you wait. Thank you for reading and for sharing your comment.
Jodi, Really great suggestions. I am finding that a routine is very important to me.
I like your point that when we're feeling anxious, we're not trusting ourselves. For the first time, I've been thinking about how I don't trust myself. Following at least some of your suggestions will help me begin to trust, I hope.
Oh yes, Tina. It is all about trust! Work on it and let me know!
I have found that a family member triggers anxiety for me. Their problems are so overwhelming I can't imagine living like that, and just thinking about their problem clouds my thought process until I can't think straight. It takes days to overcome a phone call from them. I do my best to avoid, because I don't want to hurt them.
Sometime someone else's anxious energy effects us. Avoiding may work, but you can also attempt to calm yourself in their presence to disassociate them with feeling anxious, or you can meditate giving yourself some energetic protective barriers (like a shield of light around you.) Try it!
you hit nail on head carol. I'm afraid to hurt them or let them down, so avoid them instead. takes time to recover from any request our commitment they want from me!
Anxiety as common and unpleasant emotional experience tight everyone, but not in the same way and strength. When it destroys our daily activities, then it should take any action, in order to avoid its numerous damage consequences for our general well-being. Among them certainly, are Your ten recommendation activities. As You noted, there are unlimited activities that help us to overcome this unkind feeling. In this way, I would to stress the necessity of active dealing with anxiety in order to soften the psycho-somatic suffering. Otherwise, we would to face with many bad personal, professional and social repercussion.
[...] Get in touch with your 5 senses to help you stay in the present moment. For example: Look at the woven pattern in a piece of cloth. Focus closely on the breath going in [...]
[...] Do something! Actions help a person feel empowered and this obviously has an adverse effect on panic attacks, [...]
[...] How do you get rid of anxiety? [...]
Get moving...Instead of sitting around thinking about how I feel, I just get moving. The effects are fantastic. During my walks I practice "no thought".
When You realize you are no longer present ( in though) you automatically become present.It helps stop anxiety momentum.
Cheers
Frank Foster
Queensland, Australia
Many anxiety sufferers experience a variety of scenarios created by ‘what if’ thoughts; these can often be about health but may also be about harming oneself or another person or maybe about sexual themes. All of these thoughts are the product of the anxiety reaction and should not be feared.
In addition to anxiety felt during the day and evening being bad for blood pressure, that can lead into not being able to sleep at night because of stressing about all that we're thinking about. It's a vicious cycle, but you need sleep to help your body overcome the anxiety and to heal anything else going on.
While the trick I've found only solves the problem temporarily, it is a way to relieve stress from the mind long enough to get to sleep. Even tho they say to turn the tv off an hour before going to sleep, I've found that watching a light-hearted tv show that makes you laugh helps. My favorites are oldies but goodies, like "My Three Sons" or "Frasier." A crime or drama doesn't do it for me as far as helping to get to sleep - but just letting go even for just a few minutes before going to sleep helps. Then make the decision not to think about anything issues afterwards.
I like the suggestions especially about exercise, being with other people, and staying in a routine. Writing is suggested in the article, but maybe write down what each anxiety is, and then logically try to work out a plan to counter it.
LuAnne, I use comedy shows before bed a couple of times a week. They put me in a happy mood and my sleep benefits!
m suffering from morning anxiety tension headache from last 9 months and m under treatment of a psychiatrist . M taking medication from last 9 months. Also m going to counselling centre. but the anxiety is still there.M doing relaxation daily which taught by my counsellor.My thought process comes on right track but only problem is morning anxiety and headache. daily atlest 1 hour i used to play table tennis.if u have any other suggestion please tell.
Read some more blog posts, all of my advice is in them. Believe you can get over this and this will help. Change the beliefs that are causing the anxiety. You will come out of it!
I HAVE BAD ANXIETY WHICH IS ON EVERYDAY I TAKE Clonazepam HALF PILL IN MORNING AND HALF IN THE EVENING I HAD ENOUGH WITH THIS MEDICATIONS I WANT IT TO GO AWAY AND MY THOUGHTS TO BE NORMAL AND ME BEING A HAPPY PERSON SOMETIMES I FEEL VERY HAPPY AND THAN IT STRIKES ME FROM NO WHERE I GET NERVOUS AND SHAKY AND DIZZY AND ALL THESE THOUGHTS I CAN EVEN TELL ANYMORE AND I AM FIGHTING IT EVERYDAY BUT I KNOW THAT IT'S JUST ME AND MY BRAIN ! I TOOK XANAX FOR A YEAR AND THANK GOD I HAVE BEEN 6 MONTHS XANAX FREE WHAT CAN I DO TO GET RID OF IT FOR EVER AND JUST BE ME PLEASE ANY ADVISE
Hi Melissa,
Jodi (the author of this article) is no longer writing the Anxiety-Schmanxiety blog on HealthyPlace, so she is unable to address comments. I'm Tanya, one of the new authors of Anxiety-Schmanxiety. Just from your comment, it sounds like you might be experiencing panic. Only a therapist/doctor who can see you in person can diagnose panic disorder, of course. You must be seeing a doctor given that you are taking medication. Is it someone you respect and trust? You could discuss panic disorder with him/her as well as possible medications (different types of anxiety respond differently to medications). Seeing a therapist is also very helpful in reducing panic. Perhaps you might want to consider that as an option. It's a very good sign that you can feel very happy. You know that you can live a life with happiness! The anxiety symptoms you mentioned as well as the fat that they strike from nowhere do indicate panic disorder. That is absolutely something that, with professional help, is treatable. It's possible to experience more happiness than panic.
Neat blog! Is your theme custom made or did you download it from somewhere? A theme like yours with a few simple tweeks would really make my blog jump out. Please let me know where you got your design. Thanks deecgdeddgeb
Hi John,
It's nice to know that people find the theme attractive! HealthyPlace wants to make its site of course informative but also appealing so it's easy and pleasant to read. While I do know that this site uses an advanced version of WordPress, unfortunately that's all I know. Every blogger writes his/her own material but formats it into this pre-designed programming. Some of the images are downloadable (banner or other images will indicate that they can be downloaded and shared). I wish I could be more helpful than this! It's great that you have your own blog and you are seeking to make it stand out. Keep writing to inform and end stigma!
You are a really persuasive writer. I can see this in your writeup. You've a way of writing compelling info that sparks significantly interest. ceddebkdfeke
Hello Johne,
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!
Fantastic website. A lot of useful information here. I'm sending it to a few pals ans also sharing in delicious. And naturally, thank you in your sweat! ckagfdkedgab
Hi Johnd,
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!
Hello Jodi,
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'.
Hello Kelekane,
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.
Hi Bridgette,
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.
Hi,today I discovered this blog and would request for remedy for my anxiety problem.
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,
Shobha
Hi Shobha,
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!
Hello,
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 .
This is great advice! Having a set of strategies to use with any kind of mental health issue is very important. When anxiety attacks happen it can be difficult knowing what to do and having a list of tactics to use can help relieve whats happening. Also knowing the triggers and warning signs for when an anxiety attack can happen so you can prepare is important. For me, meditation and message have been a huge help in dealing with anxiety. Of course, every person has their own way of coping and dealing with their anxieties and it is finding the strategy that suits you for when anxiety strikes.
Hi FoMHealth,
You are spot-on! Thanks for sharing your thoughts as well as techniques that help you.
I am facing the problem of anxiety from past two years and I can say that its like you are dying everyday because you remain failed to breath properly and even you cannot sleep properly so that's why I think it makes you more tired and sick and if you are not taking full sleep then automatically it will become more and more dangerous it made my life hell, and till today I am facing this problem and I must say that nobody will face that kindda problem even I wish i can be alright someday because its like something is sucking your life evryday and automatically you feel tired sick hard to breath and some times breathless ness and I must say that I am looking for someone who can get me out of this problem I have spent so much money by thinking that I have some problem in heart, stomach, brain etc etc but nothing was there its just a panic attack which makes you that much panic. I want my life back
Hi Prashant sharma,
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.
Hello Pierre,
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.