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Kathy Marshack News

Have You Tried these Anxiety Busters? They Really Work!

Monday, June 06, 2016


Anxiety disorders are highly treatable yet millions of people are letting them ruin their lives needlessly – try these anxiety busters and see if they help.Do you suffer from anxiety? You are by no means alone. Anxiety disorders affect 40 million adults in the United States according to the National Institute of Mental Health. Are you seeking treatment or are one of the two-thirds of the U.S. population who haven’t received treatment yet?

We can all use help at times, so here are four anxiety busters that really work. The good news is that they’re really easy to do.

Anxiety Buster 1: Breathe deeply.
People experiencing anxiety breathe shallowly and rapidly. This makes less oxygen available to your brain, which triggers more anxiety. By taking slow, deep breaths you’ll increase oxygen to your brain and regain control.

Do you know how to breathe from your diaphragm? If not, try this:

Lie on your back and place a small book on your belly.
As you slowly inhale through your nose, make the book go up.
Hold your breath for 2 seconds.
When you exhale, make the book go down.
Hold your breath for 2 seconds.
Inhale again and repeat 9 more times.

Anxiety Buster 2: Don’t be a bolter.

When the going gets tough the anxious ones run away. Running from or bolting prolongs the agony of your anxiety. It takes courage to face your fear, but by doing so you regain your sense of control and no longer feel powerless.

Anxiety Buster 3: Challenge your distorted thinking.
Anxiety is made worse by our negative thinking. This distorted way of thinking needs to be challenged. You can do this by writing your thoughts down and seeing if they make sense. Or better yet, say them out loud to a trusted friend or mental health professional. They can help you discover a more realistic version of the same thought.

Anxiety Buster 4: Treat anxiety holistically, and if needed, medically.
Too many people are going untreated and are suffering needlessly from chronic anxiety. Often anxiety is allayed when a person gets plenty of rest, good nutrition and regular exercise. Listening to music has proven to be effective too. Adopting a holistic health approach can also include supplementation with herbs, vitamins, minerals and hormones. Your physician should oversee your use of these as well as any other medication prescribed. If you live near Portland, OR/Vancouver, WA and you’re ready to stop debilitating anxiety, please contact my office and schedule an appointment.

Read more on my website: Coping with Anxiety Disorders and Holistic Health.



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