Six Simple Habits That Defeat Anxiety

Suggested resource for more on Anxiety and Stress If you feel anxious, you're not alone. In fact, one in eight Americans experience overwhelming anxiety that interferes with their daily lives. There is hope for anxiety sufferers. Studies show that you can reduce the anxiety you feel by integrating healthy habits into your lifestyle.

I would like to share simple habits that can go a long way in defeating anxiety.

Acknowledge your Anxiety.

When you hide your anxious feelings for months or years, you perpetuate your anxiety by assuming it's your fault. Anxiety is not your fault. There is nothing inherently wrong with who you are. You are a good, valuable, uniquely special person. You simply suffer from anxiety. You are not alone, and there is help available. Share how you're feeling with a trustworthy friend, partner, or relative. Go online and talk with others about what you're going through. Talk to your doctor.

When you acknowledge how you feel, you take an important step toward feeling better. You step into the driver's seat and take the wheel away from anxiety. You open the door to learning how to feel better.

Learn Strategies to Immediately Deal with Intense Anxiety.

Educate yourself by learning strategies to immediately deal with intense anxiety. The National Institute of Anxiety and Stress has made available free information that can help you reduce anxiety symptoms quickly, easily, and effectively.

Use "Power" Language.

Mind-body research shows that the words you use can have a powerful effect on how you feel. Most anxiety sufferers use negative words that destroy their self-esteem and promote a sense of loss of control. I call these "victim words." A few victim words include: can't, always, never, and should.

Victim words perpetuate your anxiety and fear.They create a negative self-fulfilling prophecy that results in anxious thoughts and physical symptoms.

You can learn to defeat anxiety by replacing victim words with power language. Power language means using words that promote your feelings of self-worth and personal power. When you use power language, the statement: "I can't control my anxiety" becomes "I can control my anxiety, and I'm learning skills to conquer it." The statement: "Why do I always feel so anxious?" becomes "I often feel anxious, but not all of the time." The statement: "I shouldn't be late for dinner" becomes "I may be late for dinner. It's unfortunate, but it's OK."

Tone your Inner Power Daily.

Think of your inner power as a muscle just like any other muscle. The more you use it, the more toned it becomes and the more you are able to accomplish. Every time you practice a healthy life strategy, you actually increase your ability to conquer your anxiety. What you couldn’t do yesterday, you can do today. With practice, your new skills will become automatic. This is how you create lasting freedom from anxiety.

In the words of Aristotle: "We are what we repeatedly do. Excellence, then, is not an act, but a habit."

Set Small, Achievable Goals. Anxiety sufferers tend to set unrealistically high expectations for themselves. To counteract this tendency, set goals that you can easily accomplish. This builds your confidence and your sense of accomplishment.

When you are learning skills to handle stress and reduce your anxiety, baby steps work best. For example, if your goal is to integrate deep breathing into your life, start by practicing for one-minute intervals three or four times a day instead of for an hourall at once.

Setting small, achievable goals will help will take you farther than you can imagine over time. It will help you reach your final destination: a happier, low-anxiety life.

6) Realize that Now is the Perfect Time to Start Feeling Better. And finally, realize that your anxiety and fear will not go away until you stop waiting and start learning.There are many resourcesavailable to you to help you overcome your anxiety -- books,courses, chat rooms, and more.

Some of you have been waiting for the “perfect” time to conquer your anxiety. You may be saying to yourself…"I can’t tackle my anxiety right now. I’ll wait until my symptoms aren’t sostrong to make changes in my life.” Or …“I’ll start making changes when my life is less hectic.” The list goes on and on.

Here's what I've discovered: You’ll be waiting a lifetime for these things to happen. Because when you wait for something else “tohappen” to improve your life, you’re giving away your power.You feed your anxiety and feelings of loss of control. The only perfect time to conquer your anxiety is right now…this moment.You do not need to feel symptom-free or confident or energetic,or any of those other things to do this. All you need to do istake the first step. Practice these six habits daily, and you'll see your skills improveas you take back your power from anxiety.

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