It’s perfectly normal to feel anxious, nervous or even stressed-out from time to time. It would be impossible to go through life without encountering at least one stressful event or situation. But sometimes anxiety can develop for no apparent reason, and wreak havoc in an individual’s life. Left unchecked, anxiety can affect every aspect of daily life, from relationships at home, to productivity at work, even a person’s ability to drive. If you feel overwhelmed by anxiety, it’s important to make the effort to learn what you can about this condition and how it’s affecting you. Next, you need to understand the source of your anxiety and the methods you can use to tame it.

The Source of Anxiety

Many people encounter similar circumstances in life, whether they are financial, marital, or otherwise related. But some people find it difficult to take the many bumps and curves that life has to offer without skipping a beat. Others become debilitated by the slightest setback. What accounts for the difference in the way one person handles anxiety as compared to another? The difference can be found inside.

Many researchers have come to believe that the difference between happiness and misery is a choice that each of us makes. That setbacks and misfortunes are only as debilitating as we allow them to become. This is an incredibly difficult concept for some people to grasp, after all, who would choose to be miserable? But in reality, misery is often an unconscious choice based on learned and habitual negative thought patterns. If you continually dwell on negative events, you’ll soon begin to avoid certain events for fear that they may have a negative outcome. This leads to the belief that happiness is impossible, and consequently misery takes its place.

So, is it possible to change this negative outlook and learn to be happy? Yes. And it’s not as hard to accomplish as one might think. The first step in taming your anxiety is understanding that it’s not the stressful situation that’s causing your anxiety, it’s your response to it. If you can learn to pay attention to your body and the ways you react to stress, you will become better able to counter anxiety before it becomes a problem.

Reconnecting With Yourself

The more you know about yourself, the better. Think about yourself as you think others might view you. What are your best qualities, the ones that others always seem to point out about you? What qualities do you think you need to work on? Think about your daily tasks and activities and the expectations you place upon yourself. Are they realistic? Do you focus too much on what friends, family, or co-workers think about you? Finally, think about your thoughts and feelings, the real thoughts and feelings that you experience when you totally let your guard down. Do you talk negatively about yourself? Are you filled with fear and anxiety? Look at yourself honestly and deeply. Make notes if you think it would be helpful and try to gain a better understanding of the person you are and the attitudes that you posses.

Now that you have a better understanding of who you are, and where your anxiety is coming from, you’ll be better equipped to tame that anxiety. There are plenty of self-help books, and self-professed experts that offer suggestions for the best methods for handling anxiety. But it doesn’t really matter what the experts say, or what works best for most people, what matters is what will work for you. So if you have tried other methods and techniques, without receiving any noticeable relief, don’t despair. Somewhere there’s a solution that will work for you. It’s just a matter of taking your time to find it.

Take a close look at how you cope with anxiety, and how you physically and emotionally respond to it. What action (or lack thereof) do you take in a stressful situation? How do stressors make you feel (tired, angry, helpless, depressed)? Keep track of these actions and feelings for several weeks. Before long, you will begin to notice a pattern of behavior and emotion. Use this information to determine the anti-anxiety technique that will work best for you.

Taming Anxiety

Taming anxiety involves understanding yourself and the source of your anxiety. Make an effort to take control of your life and those situations which are causing your anxiety. Now that you understand what triggers your anxiety, you can determine the best method for diffusing or avoiding these situations. Learn to manage your time and your activities to avoid stress and anxiety. And make a daily effort to renew your spirit and recharge your batteries. Make the time to enjoy your life and, most importantly, choose to be happy.

When Anxiety Strikes Young

Many of us only associate anxiety attacks or obsessive-compulsive anxiety disorders with adults. But anxiety can affect children as well. In fact, experts estimate that severe anxiety afflicts 10% of children in the United States. We tend to think of childhood as being a time free of any cares or worries. But it is completely normal and natural for children to feel anxious, sad or depressed. It only becomes a problem when this anxiety begins to interfere with their relationships and daily activities. Separation anxiety, phobias, and obsessive-compulsive disorder are common anxiety conditions that affect children.

Separation Anxiety

At around eight months of age, your child will begin to recognize their loved ones (usually their parents) and notice when they are out of sight. In addition, your child has not yet developed a complex sense of time. So they cannot tell the difference between mommy leaving the room for a few minutes and mommy leaving the house to go to work for the day. Your child may respond to this kind of stress by crying until mommy returns. This type of anxiety is known as separation anxiety. Although its onset can vary widely, it generally occurs in children from eight months to two years of age and peaks around age one.

If your infant is experiencing separation anxiety, it may be both flattering and distressing for you. It’s nice to know that you are so loved, but difficult to deal with you the fact that they won’t let you out of their sight. Try to gradually introduce new people to your baby to minimize their anxiety when you aren’t around. And if you must leave them with someone else for a time, try not to make a big deal about it. They’ll likely take thier cues from you, and if you stay calm and relaxed, so will they.

Your child may need treatment for separation anxiety if it persists beyond the toddler years. Seek the advice of your child’s pediatrician or a qualified counselor if your child is refusing to go to school, has frequent stomachaches and headaches, seems overly clingy, or has trouble sleeping.

Kids and Phobias

It’s not uncommon for children to develop irrational fears or phobias. These types of phobias are generally focused on a specific situation, object, or event. Common sources of fear include the dark, monsters, their closets, dogs, and swimming pools. Children with extreme anxiety may develop stomachaches or symptoms similar to that of asthma. Just like adults may experience panic attacks, children may respond to their fears with physical symptoms such as a rapid heartbeat, dizziness, shaking, shallow breathing, and sweating.
Treating Kids with Anxiety

Children who experience fear and anxiety tend to be nervous, particular, and avoid the stressful situation. They may have a hard time expressing how they feel, or what is causing their anxiety, especially if they are afraid of being scolded or embarrassed. Children need a safe and trusting environment in order to discuss their anxiety.
Without appropriate treatment, anxious and nervous children may develop other emotional or physical conditions. Eventually they may begin to avoid certain situations or seek comfort from friends that may not be equipped to offer them real assistance. Over time, children may begin to replace their feelings of anxiety and nervousness with those of anger, aggression, and depression. Therapy is the most common treatment method for childhood anxiety. In severe cases, medication may also be recommended to control symptoms.

Psychotherapy

With the help of a qualified mental health professional, children can begin a therapy program that helps them recover from their anxiety. Desensitization therapy is commonly used to treat phobias and other types of anxiety in both children and adults. Under the care of their doctor and possibly their parents, the children are slowly exposed to the source of their anxiety and learn ways to react to the object or situation in a more appropriate manner. Group therapy with other children who suffer from anxiety may be effective as well. Full recovery from anxiety can range from months to years. Most of the symptoms will usually begin to dissipate within a few months. Parents, too, may need to learn new ways to talk with their children about their feelings to better help them cope with their symptoms.

Medications

It’s difficult to justify giving children medication for anxiety. Their young brains are still developing and medications that alter the balance of chemicals in their brain could also alter its development. In addition, the medications used to treat anxiety could become addictive. Medication is usually the last choice for children and it’s typically reserved for those who are experiencing severe symptoms and have not responded to comprehensive psychotherapy.

Performance anxiety is a singular term that has come to describe two enormously different conditions. To musicians, actors, and public speakers, performance anxiety means the fear of speaking or performing in front of others. Performance anxiety can also describe fears associated with sexual performance.

On The Stage

Performance anxiety can affect any of us, from the seasoned actor, to the newest performer. And it can create self-fulfilling negative self-talk such as “I will mess this up,” or “everyone is going to laugh at me.” Performance anxiety can range from mildly upsetting to completely paralyzing. And it can defeat even the most qualified performer.
It usually begins with a minor distraction. As we lose more and more of our concentration, self-destructive thoughts are allowed to enter our minds. Before we know it, we are nervous, uncomfortable, forgetful, and convinced that we will fail if we perform.

Managing Performance Anxiety

In order to control this type of performance anxiety, you need to control the negative self-thoughts before they are allowed to become a problem. Practice is crucial. Just as you would practice your dialogue or your instrument over and over again until your performance is flawless, you must also practice controlling your fears. Here are a few tips that you can use both before and during your performance to control performance anxiety.

1. Practice Positive Self-Talk: The premise here is simple. Negative self-talk can be upsetting and debilitating. And positive self-talk can have the opposite effect, helping you to reaffirm your skills and boost your confidence.
2. Learn To Breathe: Oh sure, we all think we know how to breathe. We would pass out if we didn’t right? Wrong! Poor posture and daily stresses have forced most of us to develop the habit of taking shallow breaths that only fill the upper portion of our chest cavity, this kind of breathing gets the job done as far as bringing oxygen into the body, but it does nothing to relax the body or clear the mind. Practice talking deep, slow, controlled breaths that fill your tummy first, followed by your lower chest and then your upper chest. Breathing in this kind of controlled, conscious manner can help you calm your body and your mind and clear negative thoughts.
3. Accept Your Thoughts and Shift Your Focus: It’s very natural to become anxious or distressed during a performance. Especially if you allow your mind to wander and then dwell on negative thoughts. But instead of trying to simply push negative thoughts out of your mind, accept them and move on to a less frightening image. For example, if you notice a man and woman whispering in the front row, you may begin to think that they are laughing at your disheveled hair or the quality of your performance. But instead of focusing on this negative thought, accept it non-judgmentally, and then move on. Think to yourself, “That couple is laughing at something, and what an interesting dress that woman is wearing.”
4. Enjoy Your Performance: Stay in the moment. Don’t judge what has happened in the past or what your think might happen in the future. Rather, allow yourself the opportunity to really enjoy your performance and leave the responses to the audience.

In The Bedroom

Performance anxiety can also describe the fears associated with sexual performance in the bedroom. This type of anxiety can affect a person’s sexuality in several ways. It can put strain on a relationship, damage a person’s self-esteem, and cause lowered self-esteem and sexual dysfunction. Similar to performance anxiety that occurs on stage, one who experiences performance anxiety in the bedroom tends to have negative self-talk that becomes self-filling. If one is completely preoccupied with being a good and responsive lover, they are likely to become too focused on the details of lovemaking, destroying an enjoyment for themselves or their partner. The memory of one failure then usually arouses the same anxiety the next time around. One who suffers from this kind of performance anxiety may avoid sexual encounters all together.

Men who suffer from erectile dysfunction, even temporarily, may develop sexual performance anxiety as a side effect of their physical condition. It’s not uncommon for a man to occasionally have difficulty getting an erection. Stress, illness, and over consumption of alcohol can all result in a temporary erectile dysfunction. However, most men become so distressed when this happens that it tends to affect their future lovemaking ability. Some men experience negative thoughts and doubts that actually interfere with their ability to get and keep an erection.

Sexual performance anxiety is not limited to men. Women too may develop worries over the amount of vaginal lubrication attained or the quality of their lovemaking. Fears of sexual performance are very common and can usually be easily resolved, especially with the support of a loving caring relationship. If necessary, the advice of a counselor or health care professional can help to break the cycle of performance anxiety.

You’ve just come home from a typical day at work. As you put down your briefcase and plop down in your chair, you suddenly get the feeling that you are running out of oxygen. You feel smothered and lightheaded. Are you going to pass out? Is this an asthma attack? As your panic intensifies, your heart beat begins to race, your breathing become shallow, your chest hurts, and your mouth is completely dry. Are you having a heart attack? You feel very shaky, sweaty, and disconnected from reality. But finally, after what seems like an eternity (but is probably really just a minute or two) your symptoms begin to subside. You’ve just had a panic attack.

Does this sound familiar? Millions of Americans suffer from anxiety disorders. And many suffer in silence due to embarrassment or lack of information about their condition. If you or someone you love suffers from panic attacks, rest assured, help is available. A panic disorder is a medical condition characterized by severe and sudden episodes. With patience, information, and the appropriate treatment method, you can break the cycle of fear and anxiety and regain control of your life.

Anxiety and Panic

The main symptom of this type of anxiety disorder is the panic itself. It can occur in direct response to a situation (such as a darkened room or an unfamiliar social setting), or a specific object (such as water or dogs). The intensity of a panic attack will typically only last for a minute or two; however, it may take thirty minutes to several hours before all of the symptoms and emotions surrounding the panic attack to fully subside. Panic attacks seem so similar to the description of a heart attack that most people go immediately to an emergency medical facility during their first attack. Subsequent attacks may continue to occur several times a week, often with the same intensity as the first attack.

Who Suffers From Anxiety Panic Attack Disorder

Almost 75% of the individuals who suffer from panic attacks are women. However, this statistic is calculated from the people who seek treatment for their condition. And men are more likely to avoid seeking help out of a fear of embarrassment. Anxiety Panic Attack Disorder begins to develop in most people between the ages of twenty and thirty, and it’s uncommon for the disorder to suddenly appear in an elderly person.
There are several personality types which are most often associated with Anxiety Panic Attack Disorder. These include those who are extremely analytical or sensitive, those who have a tendency to overreact, those with low self-esteem, those who obsess, those who need to be in control at all times, those who have high expectations, those who worry easily, those who are easily irritated, and those who have a nervous disposition.

When to Call a Doctor

If you think you’re suffering from an anxiety related panic attack, your health care provider can help you evaluate and diagnose your condition. If you are unsure if your symptoms are caused by a panic attack, or another medical condition, call 911 or go to an emergency medical facility immediately. Also, seek immediate medical attention if you experience crushing chest pain, especially with shortness of breath, dizziness, or sweating; or if you symptoms are more intense or lasting for a longer duration than normal; or if you are experiencing suicidal thoughts.

At the Doctor’s Office

When you make an appointment to be evaluated for your condition, you can expect a serious of physical and mental tests to help diagnose your particular disorder. Your health care provider will ask for your medical history as well as any family history of anxiety disorders. They will also perform a physical examination, paying close attention to your pulse, blood pressure, and respiratory rate. And you may also undergo diagnostic tests such as a CBC (complete blood count), thyroid function test, and an electrocardiogram. Be prepared to answer the following questions to help your physician better understand your symptoms:

1. When did your attacks begin?
2. Are they triggered by a specific object, situation, or event?
3. What are the physical symptoms associated with your attacks?
4. What other symptoms do you experience?
5. Does anything make your symptoms better? Worse?
6. What medications are you taking?

Anxiety Panic attack Disorder: Learning More

If you or someone you love is suffering from anxiety panic attacks, it’s important to learn as much as you can about the disorder and its treatment. Researchers are constantly publishing the results of new trials and studies on everything from treatment methods to causes of anxiety disorders. Your health care provider may not be as familiar with every aspect of the most recent research available. So it’s up to you to be an advocate for yourself, to make sure you obtain the most appropriate treatment method available for you and your condition.

Anxiety panic attacks are a terrifying experience. The signs and symptoms of a panic attack can be frighteningly similar to those of a heart attack. If you have a tendency to suffer from anxiety panic attacks, you may be unsure how manage your symptoms. Rest assured, it is possible for you to control your symptoms and resume a life without fear. Read on to learn more about anxiety panic attacks and what you can do about them.

Anxiety Panic Attacks: The Symptoms

As mentioned earlier, anxiety panic attacks can be terrifying and debilitating experiences. The most common physical symptoms include increased heart rate, hyperventilation, chest pain, nausea, vertigo, headaches, and trembling. Panic attacks can also cause emotional and mental symptoms such as depersonalization (lost sense of identity) and derealization (lost touch with reality).

Anxiety Panic Attacks: When and Why Do They Occur?

Different people may experience anxiety panic attacks for different reasons and in response to different events. Some people may experience social anxiety, and suffer attacks in social situations in which they fear they may embarrass themselves. Others may have a phobia about a specific object or event (fears of the dark, bridges, water, and dogs are common). These people may experience an anxiety panic attack when they’re confronted with the source of their fear. People who suffer from panic attacks may begin to restrict their behavior in order to avoid the “trigger” of their anxiety. However, this avoidance behavior can cause a pattern of total withdraw as the phobia expands and intensifies.

Anxiety Panic Attacks: Breaking the Cycle

Once a person experiences a panic attack in response to a certain situation or object, it’s likely that their fear of that trigger will intensify. Now, they will not only be afraid of the trigger, but of losing control and having another panic attack. The only way to manage these emotions and resume a normal pattern of behavior is to break the cycle of fear and panic. The conventional treatments for anxiety disorders include therapy and medication. Some people choose one type of treatment over the other, while others recover best using a combination of treatments. There are also alternative remedies for panic attacks that utilize treatments such as hypnotherapy, meditation, and homeopathic medicine. Here’s a closer look at the some of the treatment methods that can be used to alleviate the symptoms of anxiety panic attacks…

Medication

Antidepressants and anti-psychotic medications are both utilized in certain cases where panic attacks are caused by a chemical imbalance in the brain. While they can successfully regulate brain chemistry, many people experience negative side effects including interactions with other drugs and withdrawal symptoms. In addition, many sufferers will experience a rebound of anxiety when they try to discontinue their medication.

Therapy

Several types of psychotherapy can be used to help manage and alleviate the symptoms of anxiety panic attacks. Behavioral therapy helps desensitize the patient to the source of anxiety by slowly confronting their fear in a safe and controlled environment. This type of therapy takes a great deal of work and energy on the part of the patient, but it usually achieves lasting results. Cognitive therapy works on changing the mental and emotional patterns that lead to anxiety attacks. And group therapy is sometimes successful in helping patients connect with the peers to better understand their own symptoms and condition.

Homeopathic Remedies

Homeopathic remedies can be prescribed based on the patient’s individual symptoms, the cause of their panic attacks, and the frequency and severity of their occurrence. Agrimony and aspen are useful for mild to moderate anxiety, whereas cherry plum or red chestnut can be used for severe anxiety. Aspen can also be used to treat anxiety panic attacks that occur for no apparent reason.

Hypnotherapy

Hypnotherapy is a useful treatment method that can help individuals overcome certain phobias. Fear of flying, fear of dogs, stage fright, fear of the dark and fear of water, etc., can all be eased with successful hypnotherapy. Hypnotherapy treatment may involve age regression (to uncover the source of the anxiety), suggestion therapy (to reduce the symptoms of panic attacks), and self-hypnosis (to help the sufferer manage symptoms on their own).

Meditation

Meditation can be practiced on a regular basis to achieve an overall state of calmness that eases anxious feelings and offers a sense of control. Individuals who have a tendency to become anxious may become dramatically calmer with regular meditation. Meditation can be learned through classes or books, as well as various video and audio formats.

Additional Therapies

Anxiety panic attacks can be treated in a number of ways. It’s up to you to determine the method that works best for your needs. It might helpful to use a combination of treatment methods in order to obtain the best possible results. With patience and practice, most people do find relief from their anxiety panic attacks. Don’t hesitate to seek the advice of your health care professional when deciding which course of treatment would work best for you.

It seems like there’s always something out there to worry about: money problems, your health, your children, your job, your marriage. It’s normal to have concerns and worries, but these worries shouldn’t be all-consuming. For many unfortunately people, however, such concerns are a chronic and persistent problem. They might not even be able to clearly identify the source of their anxiety. This “free-floating” anxiety may actually be a medical condition called General Anxiety Disorder or GAD. If left untreated, this condition can lead to the development of other serious mental and physical conditions. The good news is that GAD is treatable. So, if you or someone you loved is plagued by chronic anxiety, read on to learn more about this condition and what you can do to overcome it.

General Anxiety Disorder: The Symptoms

Your body responds to anxiety by initiating the “fight or flight” response. Adrenaline starts pumping through the system to prepare the body for danger. This increases both the cardio and respiratory rates. Consequently, your hands begin to shake and your mouth and throat dry out. Other physical symptoms of this condition include dizziness, chest pain, diarrhea, sweating, restlessness, indigestion, shortness of breath, nightmares, insomnia, frequent urination, ringing in the ears, blurred vision, difficulty concentrating, and loss of sexual interest. These are normal physical responses to danger or fear, and should pass after the threat has ended. However, those who suffer from general anxiety disorder may experience these symptoms for no apparent reason, and they may occur several times throughout the day. If left untreated, general anxiety disorder can lead to other conditions such as ulcers, heart disease, high blood pressure, diabetes, depression, and chronic fatigue syndrome.

General Anxiety Disorder: Managing Your Symptoms

There are several methods you can try at home to manage your anxiety symptoms and keep them from overwhelming your life.

1. Exercise: Exercise is the best antidote for tension as it can help to release feelings of fear and anxiety. It can help to distract you from your worries and making it much easier to relax. Exercise also helps to improve the circulation and move waste and nutrients through the system, giving your body the energy it needs to stay healthy. Choose a type of exercise that you enjoy, so that it doesn’t become an additional source of stress. Swimming, walking and bicycling are all good forms of anxiety reducing exercise.
2. Sleep: Anxiety can greatly reduce your ability to get a good night’s sleep. Many people who suffer from general anxiety disorder toss and turn at night, unable to fall asleep or sleep through the night. Make an effort to create the best environment possible for sleep. Avoid alcohol, caffeine, cigarettes, and heavy or spicy foods as these can disrupt sleep. Keep the temperature in your room cool but not cold, aim for sixty to sixty five degrees. Have a light snack before bed, such as a glass of milk, some yogurt, or a piece of toast. This will fill your stomach without irritating it. Try to go to bed and get up at the same time each day and avoid long afternoon naps. It may take a few days before your body adjusts to a new schedule, but the improved night’s sleep will be well worth it.
3. Eat Well: Stress and anxiety can cause appetite changes such as over-eating or skipping meals. But poor nutrition can zap your energy and deplete your body of essential vitamins and minerals. Your body needs over forty different nutrients each day in order to maintain and repair cells. Focus on eating a wholesome, nutritious diet and drinking plenty of water to give your body the resources it needs to function properly.
4. Relax: Find a method of relaxation that you can enjoyably practice throughout the day. This will help you relax more easily when you experience symptoms of anxiety. Deep breathing techniques are a common method of relaxation. Practice taking deep, slow and controlled breaths. Fill your tummy first, followed by your lower chest and finish with your upper chest. Essential oils of lavender, geranium, chamomile, and marjoram may also be useful in calming the mind and senses thereby helping to ease the symptoms of anxiety.

General Anxiety Disorder: Getting Help

If you cannot manage the symptoms of your condition alone, you may need to seek help so that your anxiety does not affect your mental or physical health. Always consult your health care provider before attempting any treatment method. They should be able to evaluate your condition and help you determine which methods are best suited for the treatment of your particular symptoms. Conventional treatment involves the use of medications and or therapy to manage and control symptoms. Alternative treatments such as acupuncture or herbal remedies can also be used to help alleviate the symptoms anxiety.

Anxiety is an exhausting condition, both mentally and physically. It can zap your energy, reduce your physical capabilities, and diminish your mental condition. But there are several steps that you can take to reduce your level of anxiety and recapture your ability to enjoy life.

Eat Up and Eat Right

The first step to controlling anxiety is taking care of your body. It needs over forty different nutrients on a daily basis to maintain and repair cells. Make an effort to eat a balanced and nutritious diet and drink plenty of water to give yourself the physical energy you’ll need to handle stressful occasions.

Get Physical

Exercise can be a great stress and anxiety reliever. It helps to improve your circulation, boost your self-esteem and take your mind off of stress. Swimming, running, biking, skiing, hiking, aerobics, and tennis are just a few of the physical activities you can engage in to stay in shape and reduce anxiety.

Sleep Tight

Poor sleep and high levels of anxiety can go hand in hand. And it’s often difficult to determine which situation is the cause and which is the effect, so in order to break this vicious cycle, make an effort to get quality sleep. Try to go to sleep at the same time every night. Take several deep breaths and relax for the last half hour before bed. Avoid stressful activities like watching the evening news, paying bills, or cleaning the house. Make it a family activity to spend the last half hour of your day reading, sharing stories, or relaxing some other way.

Relax

If you frequently suffer from anxiety, it’s a good idea to practice relaxation techniques to calm your mind and alleviate some of the symptoms of your condition. Regularly practicing relaxation will also give you the tools necessary to stay calm and focused when a particularly stressful event pops up. Yoga, tai-chi, guided imagery, and deep breathing techniques can help you reconnect your mind and your body, ease your stress, and calm your body.

Find Natural Relief

For those who suffer from chronic and persistent anxiety, nature offers a number of safe and effective anxiety treatments. The most common and popular herbs used for anxiety are kava, valerian, hops, and passionflower.
Kava works to calm the body, relax muscles, and clear the emotional center of the brain. It’s useful for headaches, backaches and other tension. Valerian reduces anxiety, alleviates tension, and improves sleep. Hops, or Humulus lupulus, have been used for centuries as a mild sedative and sleeping aid. It helps to calm the nerves and induce sleep. And passionflower can be used to promote a deep, restful, and consistent sleep. It’s also commonly used in the treatment of concentration problems in children.

Get To the Point

In traditional Asian theories, anxiety is seen as a dysfunction of the heart because the heart is said to be the seat of the mind and spirit. This heart dysfunction can either be due to a deficiency of the Chi or the presence of phlegm and heat. Acupuncture can be used to treat this condition by stimulating the Chi, or eliminating phlegm and heat in the heart. Insertion points may also be chosen to strengthen and calm the mind and spirit.

Get Help

If you can’t manage your anxiety by yourself, don’t be afraid to ask for help. Friends and family may be able to provide the emotional support that you need to overcome your anxiety. A therapist or counselor can also be a useful resource for helping you manage your anxiety. Desensitization therapy helps those who suffer from anxiety disorders develop a resistance to the objects or situations that are triggering their symptoms. This type of therapy requires a great deal of physical and emotional energy from the patient. But it can also produce long-lasting results. Group therapy can help you connect with others who suffer from anxiety and understand its physical, mental, and emotional symptoms. If your condition is severe, your health care professional may recommend a prescription medication.

A number of medications are used in the treatment of anxiety. Antidepressants, such as tricyclic antidepressants, selective serotonin reuptake inhibitors (SSRIs,) or monoamine oxidase inhibitors (MAOIs), work by inhibiting the absorption of a chemical or several chemicals in the brain that could lead to feelings of anxiety. Benzodiazepines are high potency anti-anxiety medications that can be effective at quickly relieving the symptoms of anxiety. Buspirone, or Bu Spar, is a newer anti-anxiety medication that is used in the treatment of generalized anxiety disorder. Propanolol and other beta blockers that are commonly used in the treatment of heart disorders have also been found effective in the temporary treatment of anxiety, especially social anxiety disorder. If an anxiety-causing social situation, such as a public speech, can be predicted in advance, the patient can take a beta blocker to prevent heart palpitations, sweating, shaking hands, and other similar symptoms of anxiety.

Many people get nervous or anxious before taking a test, especially when a test has a lot riding on it. But some folks experience a debilitating level of stress before or during a test that it interferes with their performance. Over time it can affect grades, subject choices and even job selection. If you or a loved one suffer from test anxiety, here is some information you need to understand and overcome this condition.

The Symptoms of Test Anxiety

People who experience test anxiety lose their ability to think clearly. The main symptoms of test anxiety are physical in nature; they include headaches, nausea, dizziness, faintness, and feeling too hot or too cold. Mentally, sufferers may also experience racing thoughts, “blank” thoughts, and diminished cognitive ability. Emotional symptoms are possible as well. These include crying easily, feeling irritable, or getting frustrated quickly.

Dealing with Test Anxiety

If you think you may be suffering from test anxiety, try to determine a possible cause for your condition. Are you unprepared for the test? Are you experiencing stress elsewhere in your life? If your anxiety about a test is directly related to a lack of preparation, or other stresses in your life, consider it a normal, rational reaction. However, if all other conditions are normal and you are adequately prepared for a test, then it’s not normal for you to panic, blank-out or overact to an upcoming test.

Minimizing Test Anxiety

• Be Prepared: Preparation is the best way to minimize test anxiety. Be sure to attend all of the required classes for the course. Avoid situations in which you must cram for a test or go into to it unprepared. Work with your professor to develop study habits that will help you master the main principles and points of the course. Most colleges have writing centers and free tutorial assistance to help you improve your study and test taking skills.
• Adjust Your Attitude: Make an effort to improve your perspective on the importance of the test at hand. Remind yourself that you are prepared for this test, and by concentrating, you can adequately reflect this preparation on the test. Promise yourself a reward for after the test, a movie with some friends, or a pizza dinner.
• Take Care of Yourself: If you’re nervous about taking a test, a pot of coffee or a large coke isn’t going to help alleviate your symptoms. They’ll only make you more agitated and jittery. Take care of yourself before your test by eating a healthy, nutritious diet and getting a good amount of sleep.
• Talk Yourself Through It: Research shows that the self-talk of people who suffer from test anxiety tends to be negative and self-defeating. “I’m stupid…I never do well on tests…If I flunk this test my life is over.” Be conscious of what you say to yourself. Encourage yourself just as you would a close friend who came to you with the same concerns. Remind yourself that you are prepared, that you are just as smart as the other students, and you’ll do just fine on the upcoming test. Keep repeating these encouragements until the message finally sinks in.
• Practice Relaxing: Work on some relaxation or breathing techniques that you can utilize during the test to stay calm and in control. Progressive relaxation, self-hypnosis, guided imagery, and deep breathing methods can help relaxation become an automatic response.

Test Taking Strategies

• Arrive On Time: Don’t aggravate your anxiety by showing up late on the day of the test. A tardy arrival will leave you feeling scattered and flustered and these feeling will probably persist throughout your test.
• Read The Instructions: Look over the whole test and plan your approach. Be sure to carefully read the instructions at the beginning of each section.
• Focus: Focus your attention on the test. If you find your mind wandering or focusing on negative thoughts, bring yourself back to the task at hand. Don’t waste time and energy worrying about the consequences of the test.
• Relax: If you start to feel nervous, practice your relaxation techniques. Close your eyes, take three deep breaths, and then get back to the task.
• Don’t Rush: Resist the urge to rush through the test to get it over with. Stay calm and pace yourself as you move through the test.
• Prioritize: If time is running out, concentrate on those questions you know well and/or have the most weight. Use any extra time allowed to review answers and complete ideas.

Getting Help for Test Anxiety

If you still feel nervous or overwhelmed when taking a test, even after following these strategies, you may need to seek the help of a licensed therapist or health care professional. Your school may provide counseling services free of charge, or your family physician may be able to recommend a therapist.

You’ve always been the apple of your baby’s eye. But suddenly, it seems that your one year old is terrified of everyone else except for you. They’re anxious and distressed when you visit friends or relatives and clings to you for dear life if you try to leave the room. They may even be upset around relatives or caregivers that see them on a daily basis. Sound familiar? If so, then your toddler is going through separation anxiety, a very normal phase of childhood development. But that fact that it’s normal, doesn’t exactly make you feel any better when you have to pry them off of your leg in order to go to the bathroom. Here’s a closer look at what your child is going through and how you can cope until your child outgrows it.

What Is Separation Anxiety?

Separation anxiety is a stage of behavioral growth that your child will go through at some point in his or her young life. Separation anxiety usually begins between the ages of eight months and one year and peaks between the ages of one and two. However, the exact age can vary widely from child to child. Some children may experience it later, at around three or four years old, and others may never go through it.
When a child is experiencing separation anxiety, they will not want to be separated from their closest caregivers, usually the parents. They may become intensely stressed whenever mom or dad leaves their sight.

How Does Separation Anxiety Develop?

Most infants can adapt well to other caregivers. So long as their basic needs are being met, infants are usually happy with whoever is caring for them. But at around eight months of age, your baby will begin to understand the difference between familiar and unfamiliar people. They may begin to appear anxious and stressed if you leave their sight in an unfamiliar area such as a friend’s house or at the library. Between one year and two years old, your child becomes more and more independent, increasing their uncertainty about being separated from you. They may become agitated and upset whenever you leave their sight, even in the company friends or relatives that they see frequently.
Developmentally, your child is beginning to understand the concept of object permanence. They understand now that there is only one of you, and they understand that when you are out of sight, you must have gone away. However, they don’t quite yet understand the concept of time, nor do they know if or when you are comeingback. Your child cannot tell the difference between you leaving for a quick trip to the bathroom or a full day of work.

How Does Separation Anxiety Affect You?

Parents of children experiencing separation anxiety typically go through a range of different emotions. It’s always nice to feel wanted, and you may even feel flattered that your child loves and trusts you so deeply. However, you may soon become resentful of the fact that you can no longer get even a minute of time to yourself. And if you do have to leave your child, you are likely to feel guilty about the stress that they are feeling. In time, you may also feel overwhelmed as to the amount of attention your child seems to need.

How Can You Minimize Separation Anxiety?

There are a number of strategies you can use to help ease the anxiety that a separation may cause. As with any transition, give your baby a chance to get used to the idea gradually. Here are a few tips for making goodbyes easier on both of you:

• Time It Right: If you’re just beginning a move to daycare or a daytime child care provider, try to avoid starting when you child is in this tender phase (eight months to one year.) when separation anxiety is most prevalent. Also, when you do need to leave your child, make sure they’re not tired or hungry as this may increase their stress.
• Practice Makes Perfect: Try a few practice rounds with the new care giver or at the new daycare, where you stay with your child and interact with the people that will be with them. This will help make the transition easier when you are not by their side.
• Let Them Get Comfy: As your baby is transitioning through this new phase, try to stay with them a little longer at the daycare or the babysitter’s house so that they have a chance to become well engaged before you step out the door.
• Always Say Goodbye: Resist the urge to sneak out as this will only make your toddler more anxious the next time you are out of sight. Give them a kiss, say goodbye, and then leave.
• Keep It Light: If they notice that you’re anxious or stressed about your departure, they’ll be stressed too. Keep your explanations simple and light. And remind yourself that this too will pass. Before you know it, they’ll enter their teenage years and you’ll long for the days when they clung to your pant leg!

Looking for all of the answers in how to manage your persistent anxieties and stresses? As an author of a managing fear book, I found it difficult to find all of the answers in managing my anxieties. Although I am a layman and not a professional, I have interviewed many psychologists and clergyman and I have over fifteen years of experience in dealing with fear.

As a result, here is a brief list of techniques that a person can use to help manage their every day stresses and anxieties.

Sometimes, we get stressed when everything happens all at once. When this happens, a person should take a deep breathe and try to find something to do for a few minutes to get their mind off of the problem. A person could take a walk, listen to some music, read the newspaper or do an activity that will give them a fresh perspective on things.

Another technique that is very helpful is to have a small notebook of positive statements that make us feel good. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you in your pocket. Whenever you feel anxious, open up your small notebook and read those statements.

When facing a current or upcoming task that overwhelms you with a lot of anxiety, the first thing you can do is to break the task into a series of smaller steps. Completing these smaller tasks one at a time will make the stress more manageable and increases your chances of success.

In dealing with your anxieties, a person should learn to take it one day at a time. Instead of focusing on exaggerated assumptions that may or may not happen, focus on the present and rely on the facts of the present situation.

Our anxieties and stresses can sometimes get the best of us, however there are many helpful resources available to us. It might take some hard work and persistence, but it is possible to find those answers in managing your anxieties.

BIOGRAPHY:

Stan Popovich is the author of “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods” – an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to: http://www.managingfear.com/ For free articles on managing fear please go to: http://www.managingfear.com/