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Generalized Anxiety Disorder Self Help

Wednesday, July 22, 2009
Related Tags: anxiety | thought | gad | negative | cycle
 

Instructions

Thought Stopping

  • Step 1:
    One effective method for managing your anxiety at home is a technique known as
    "Thought Stopping". Generalized anxiety disorder sufferers often find themselves caught in a loop of negative thinking. This negative cycle is difficult to break out of, and if not stopped can cause panic attacks and increased anxiety levels.
    Thought stopping consists of catching yourself in a negative thought loop, and then loudly shouting the word "STOP"--either in your head or out loud. Once the thought cycle has been broken, you then replace it with a pleasing image, like a day at the beach.
    Thought stopping is useful for breaking out of a cycle of negative self talk. Many GAD patients who employ this technique see a significant decrease in symptoms.

Deep Breathing Techniques

  • Step 1:
    GAD sufferers often find that simple breathing exercises can greatly reduce anxiety symptoms. When an anxiety attack is escalating, it can be difficult to remember to stop and breathe. However, taking the time to do so can make a world of difference.
    To start using deep breathing techniques, simply inhale while counting to 10, then exhale while counting to 10. Repeat this technique several times, and you'll slowly feel yourself start to relax. By doing this each time you feel anxious, you'll gradually train your body and mind to handle stress more effectively.

Journaling

  • Step 1:
    If you struggle with anxiety, you may find it helpful to write your thoughts down on paper. When you're having an anxiety attack, it's easy to blow things out of proportion. Writing down your worries and concerns and reviewing them later when you feel more calm is a good way to realistically evaluate your situation.
    You can even leave notes to yourself in the margins of your journal, working on positive self-talk and analyzing how realistic your worries are. Over time, your journal will develop into a useful tool, where you can write down your thoughts and read them over at will.

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