Resources  email page print page Basic Information Introduction to Anxiety DisordersOrganizations for Anxiety DisordersAnxiety Disorders Symptoms - AgoraphobiaSymptoms - Generalized Anxiety DisorderAnxiety Disorders Symptoms - Panic AttackAnxiety Disorders Symptoms - Panic DisorderAnxiety Disorders Symptoms - Social PhobiaAnxiety Disorders Symptoms - Specific PhobiaSymptoms of Anxiety DisordersAnxiety Disorders Treatment - Generalized Anxiety DisorderAnxiety Disorders Treatment - Panic DisorderAnxiety Disorders Treatment - Social PhobiaAnxiety Disorders Treatment - Specific PhobiaTreatment of Generalized Anxiety Disorder and TraumaTreatment of Panic-Related Anxiety DisordersAnxiety Disorders Treatment - Phobias More Information Anxiety as a Defense Against Depression: Part 6Anxiety as a Defense Against Depression: Part 7Anxiety Disorders in Children and AdolescentsCouples Therapy for Robert and Julia (Romeo and Juliet)Do You Have a Shy Bladder? UpdatedFacts About Anxiety DisordersFacts about Generalized Anxiety DisorderFacts about Panic DisorderFacts about Social PhobiaHoardingPanic Disorder - When Fear Holds SwayParent's Anxiety Disorders And Children's AdjustmentPTSD treatment readiness and the looming Iraq war PTSD bubbleSix Simple Habits That Defeat AnxietySmall Penis Syndrome: Characteristics and Self-Help Treatment SuggestionsWhy People Might Use Anxiety to Avoid Depression: Part 3Why People Might Use Anxiety to Avoid Depression: Part 4Why People Might Use Anxiety to Avoid Depression: Part 5Wise Counsel Interview Transcript: An Interview with David Barlow, Ph.D. on the Nature and Treatment of Anxiety and Panic DisordersWise Counsel Interview Transcript: An Interview with Dr. Michelle Craske on Anxiety Disorders Research and TreatmentWise Counsel Interview Transcript: An Interview with Richard Heimberg, Ph.D. on Anxiety Research and TreatmentWise Counsel Interview Transcript: An Interview with Steven Phillipson, Ph.D. on the Nature and Treatment of Obsessive Compulsive Disorder (OCD) Latest News Depression, Anxiety May Raise Odds of ObesityTroubled Minds Can Mean Wider WaistlinesSoothe Back-to-School Anxiety, Teach Kids to RelaxClassification of Obsessive-Compulsive Disorder DebatableHealth Tip: Signs That You May Have Obsessive-Compulsive DisorderInsomnia and Anxiety May Be Genetically LinkedStudy Challenges Link Between Panic Attacks, PTSDBehavioral Therapy Improves Anxiety Symptoms in ElderlyGirls' Anti-Social Behavior Predictive of Later DepressionAntidepressant Eases Anxiety in Older AdultsSerotonin Transporter Gene Tied to Social AnxietyPanic Disorder Linked to Higher Risk of Heart DiseaseAnxiety News Feeds Questions and Answers I'm Afraid I'm Going CrazyPost Brain Surgery Mental ProblemsWould Medication Help? obsessive strange thoughts about life and existentialismAm I Crazy?Is it Anxiety? Is it Normal to Be Like That?Depressed 19 year old college studentDepression helps to contribute to my unemployment! - Paula Relationship Anxiety Disconnected Blog Entries Taking a Mindful Path Through ShynessYou vs. Procrastination: 1 (Mindful) Secret to Winning the BattleFreedom from Your Anxious MindAre You Wired to Worry? 3 Common Mistakes People Make When Working with InsomniaThere is No Such Thing as ADDWhat You Need to Know to Help Heal Insomnia Overcoming School Anxiety: An Interview with Diane Peters MayerHoardingAn Interview with Gail Steketee, PhD, on Hoarding and OCD (Obsessive-Compulsive Disorder)In a Falling Economy, Trust Your Gut Or Reason? Avoidant Personality Disorder and Social PhobiaDo You Have a Shy Bladder? UpdatedWhat Every Parent Should Know About School Anxiety5 Steps to Emotional Freedom: Placebo or Panacea?Couples Therapy for Robert and Julia (Romeo and Juliet)Anxiety as a Defense Against Depression: Part 7Can Anxiety Be a Good Thing? Anxiety as a Defense Against Depression: Part 6Why People Might Use Anxiety to Avoid Depression: Part 5Why People Might Use Anxiety to Avoid Depression: Part 4Why People Might Use Anxiety to Avoid Depression: Part 3Why People Might Use Anxiety to Avoid Depression: Part 2Why People Might Use Anxiety to Avoid Depression: What We Can Learn From a Wartime ExperienceI Blush, Therefore I...Feeling Stuck with Anxiety or Depression? Try this Today! Catastrophizing Controlling Your Life: 3 Steps to Break FreeNew A&E Series Explores Anxiety DisordersRejection, Why Does It Hurt So Much?An Interview with Steven Phillipson, Ph.D. on the Nature and Treatment of Obsessive Compulsive Disorder (OCD)Anxiety, Stress and Depresion in Light of the RecessionTherapy for Borderline Personality Disorder – building a life instead of digging up the past?Young Yet Sad: The Social PhobicHow trying to avoid your fear, anxiety, and panic keeps it knocking on your doorCatastrophizing Illness: Mind and Body RevisitedAn Interview with Victoria Lemle Beckner, Ph.D. on Treatments for Post-Traumatic Stress Disorder (PTSD)Small Penis Syndrome: Characteristics and Self-Help Treatment SuggestionsSocial Phobia and Self Concept and the BrainAn Interview with Frank Ochberg, MD on Post-Traumatic Stress Disorder (PTSD)TIME OUT! 2 Things you can practice today to stave off anxiety and depression in this hectic time. Shy Bladder Syndrome (Paruresis): Getting HelpAn Interview with Edna Foa, Ph.D. on the Nature and Treatment of Post-traumatic Stress Disorder (PTSD)Going to the Dentist: Fears and PhobiasStuff, Why Is It So Difficult to Part With?An Interview with Michelle Craske, Ph.D. on Anxiety Disorders Research and TreatmentBlenophobia, The Fear of NeedlesDo You Have a Shy Bladder?Obsessive Compulsive Disorder, Plagued by DoubtPost Traumatic Stress Disorder and Iraqi VeteransPsychotherapy and Murder in New York: Should We All Stay Home?An Interview with David H. Barlow Ph.D. on the Nature and Treatment of Anxiety and Panic DisordersWorried SickAn Interview with Richard Heimberg, Ph.D. on Generalized Anxiety Disorder and Social Anxiety Disorder Research and TreatmentTreating PTSD, Part TwoNational Stress Øut WeekHalloween...Fear With A PurposePTSD treatment readiness and the looming Iraq war PTSD bubbleParent's Anxiety Disorders And Children's AdjustmentAn Anxiety Disorder: Small Penis SyndromeCollege and Mental Health Problems, They Go TogetherSeparation Anxiety DisorderRecognizing emotion gets harder or easier depending on your moodThe Story of A Psychiatric Service Dog TeamEarly verbal abuse results in more adult depressionOn Being A PerfectionistChronic cortisol exposure causes mood disordersTreating PTSD with Beta-BlockersDavid Beckham has OCDCortisol May Be an Anxiety TreatmentGenetic contribution to OCD may have been identified Videos Top 10 Phobias VideoAll About Fears and Phobias VideoSpotting the Signs of Stress VideoAnxiety Overview VideoFighting Fears and Phobias VideoMedication for Fears and Phobias VideoSocial Anxiety Disorder VideoAgoraphobia VideoCognitive Behavioral Treatments for Phobias VideoAlternative Treatments for Phobias VideoAnxiety and OCD VideoChildhood Phobias and Anxieties VideoGenerlized Anxiety Disorder VideoPanic Disorder VideoPost-Traumatic Stress Disorder VideoIf I Had - A Child With Sudden Mood or Anxiety Symptoms Video Overcoming AnxietyTransient vs. Persistent Anxiety in ChildrenTreatments for Pediatric AnxietyIdentifying Childhood AnxietyOvercoming Fear of HeightsGeneralized Anxiety DisorderToo Scared: Social Anxiety DisorderObsessive Compulsive Disorder (OCD) VideoPanic Disorders VideoPhobias Video Links [3] Articles[3] Associations[5] Community[2] Government[25] Information[2] Journals[2] Research[2] Self-Help[2] Tutorials[26] Videos[2] Personal Experiences[7] Blogs[2] Podcasts Book Reviews A Brief History of AnxietyAnxietyAnxiety, Phobias, and PanicBeen There, Done That? 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If you're like most anxiety sufferers, you probably spend much of your day wrestling with physical symptoms, feeling afraid, or even hiding your anxious feelings from others. When stressors arise your racing heart, trembling, dizziness, obsessive thoughts and other symptoms take over.

Anxiety can keep you feeling trapped — and once you feel this way, it's difficult to know how or if you can ever feel better.

If you suffer from anxiety, take heart. Studies show that simple anxiety-reducing habits can go a long way toward improving how you feel.

Here are six simple habits you can use to defeat anxiety and take back control of your life.

1) 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.

Acknowledge your anxious feelings. Share how you're feeling with a trustworthy friend, partner, or relative. Talk to your doctor. Go to an online support group and talk with others about what you're going through.

When you acknowledge your anxious feelings, you take an important step toward feeling better. Facing the truth can be very empowering because once you name the problem you can go about solving it. You open the door to learning how to feel better.

2) Learn Strategies to Immediately Deal with Anxiety Symptoms.

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

This free information contains audio and workbook exercises that show you:

•  how to stop intense anxiety using a simple three-step formula

•  how to deal with anxiety symptoms quickly

•  what to do when you're having a panic attack
  

These easy-to-follow strategies are freely available to anyone wishing to download them at: http://www.conqueranxiety.com/Anxiety_Pyramid.htm .

3) 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. These are "victim” words. A few victim words include: can't, always, never, and should.

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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."

4) 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."

5) 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, small 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
hour all 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 resources available to you to help you overcome your anxiety — books, courses, doctors, counselors, support groups, 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 so strong 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 to happen 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 anything else to begin. All you need to do is take the first step.

Practice these six habits daily, and you'll see your skills improve as you take back your power from anxiety.

--------------------------------------------------------------
ABOUT THE AUTHOR: Deanne Repich is the Director
of the National Institute of Anxiety and Stress, a teacher
and learning expert, and a former anxiety sufferer. Deanne
created the Conquer Your Anxiety Success Program, a
simple, action-oriented "how-to" course that brings results.
She also conducts seminars, writes articles, and publishes
the FREE "Anxiety Tips" newsletter.
http://www.conqueranxiety.com
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