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10 Anxiety Busting Tips
Many people suffer from Social Anxiety and its various levels of severity. Whether you are struggling with Social Phobia or have a problem with your anxiety levels in social situations here are 10 proven steps to a more satisfied you.
Graded Exposure Therapy While this is a long process it is almost certainly one of the most important tips. It involves writing a hierarchy of your worst anxiety fears. As you list your worst fear (perhaps public speaking) you take baby steps towards speaking in public... perhaps the first step may be just writing a speech. A warning though, I emphasize baby steps here if you suddenly jump up your hierarchy to something much more challenging and you have one of those "Panic Attack" moments you may well send yourself hurtling backwards... I did warn you!
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4. Understanding your NAT' and ANT's OK you are probably asking what to tiny insects have to do with my anxiety? Negative Automatic Thoughts, otherwise known as Automatic Negative Thoughts. Does your brain tell you subconsciously, I can't do this or I can't say that? These are NAT's or ANT's, understand these and you understand your form of anxiety! This is a dependable source of information on treating depression without drugs. All that has to be done to verify its authenticity is to read it!
9. Record and celebrate your Achievements Do this right now! Write yourself a Gains List and record all of your achievements and gains - things you are proud of doing... It may be that you talked to a stranger today or you answered the telephone or perhaps you started your exercise plan... remember nothing is too small!
2. Exercise I don't care if you are 9 or 99 it's given that exercise releases those "happy" brain chemicals that sufferers are lacking. The added benefit obviously includes better self image and a confidence boost. I'm not talking running a marathon here, just 30 minutes of brisk walking a day. We have avoided adding flimsy points on treating depression without drugs, as we find that the addition of such points have no effect on treating depression without drugs.
6. Roll in your Anxiety Yes that's right, just like a pig in the mud! You need to set yourself a larger goal, do this with your Graded Exposure Therapy. Then work at it EVERY day. I don't care if it's snowing outside, I don't care if you are sick today, just do something. It might be ringing your doctor to make an appointment to talk about your anxiety, it might be that you email a long lost friend - trust me small things really count! Suppressing our knowledge on treating depression without drugs is not our intention here. In fact, we mean to let everyone know more about treating depression without drugs after reading this!
7. Seek Professional Help I would suggest you investigate your local medical practitioners and find one suitable, your doctor is often your first stop in the process of working on your anxiety problem. Ask if they know any local support groups or specialized Anxiety Disorder/Cognitive Behavioral Therapy specialists.
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Be self-aware. Challenge your NAT's/ANT's by keeping a close eye on them. When do they turn up? What situations inflame the anxiety? Catch the anxiety early - if you notice for example your shoulders tense up first (very common) or you grit your teeth or perhaps you start fiddling that's the time to put the practices into place. If you leave it too late you could end up with a panic attack. We have included some fresh and interesting information on treating depression without drugs. In this way, you are updated on the developments of treating depression without drugs.
3. Slow Breathing Technique A much overlooked anti-anxiety trick is structured slow breathing. Firstly, if you feel your anxiety level increasing stop the activity at the most convenient opportunity and stand, sit or lie comfortably. Drop your shoulders, soften your abdominal muscles and breathe through your nose. Count your breaths - In-2-3 and Out-2-3-4. If symptoms persist hold your breath out for up to 7 seconds (i.e. Out-2-3-4-5-6-7. This will slow your breathing and give your body a chance to replace the C02 that you have breathed out. We cannot be blamed if you find any other article resembling the matter we have written here about treating depression without drugs. What we have done here is our copyright material!
10. Coping with setbacks
The last step is the hardest and definitely the most challenging of all. Listen to me here, you WILL have setbacks and blunders! That's right no one does things right 100% of the time. Learn from them, don't dwell, just get back on that horse and have a chat to someone understanding!
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Learn More about Natural Breast Enhancement
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