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ALL RIGHTS RESERVED No part of this course may be reproduced or transmitted in any form whatsoever without expressed written and signed permission from the author. DISCLAIMER AND/OR LEGAL NOTICES The information presented within this document represents the views of the author as of the date of publication. The author reserves the rights to alter and update her opinions based on new conditions. This report is for informational purposes only and the author does not accept any responsibilities for any liabilities resulting from the use of this information. While every attempt has been made to verify the information provided here, the author cannot assume any responsibility for errors, inaccuracies or omissions.
Page 1 of 11 Copyright © 2007 Octocat Ltd – ConquerYourAnxiety.org
Hello, and welcome to my report “How To Conquer Anxiety in Simple Easy Steps”. My name is Wendy Brausch, and I really hope to help you conquer the anxiety symptoms you are experiencing in your life.
Dealing with anxiety disorders and the varied symptoms can be extremely difficult and at times seem like it's impossible. And the ever increasing range of anxiety medications isn't really helping us to solve the problem - they're simply masking the symptoms. I’ve been there myself, so I understand exactly what you are going through, but there is hope, and a light at the end of the tunnel. I’m going to suggest some simple tips and techniques that you can start to use right away to help manage your anxiety. I’ll also recommend some “self help” products that you can find online that you may also be interested in. Everything I’m going to talk about I have used myself, both the free tips and the products I recommend, so I know from personal experience that they work. I’ll also tell you about some products that I bought but didn’t give me the results I was hoping for. So in sharing my experience about these, you’ll hopefully be able to avoid making the same mistakes I did. I also offer help and support on my blog, by sharing my experiences in suffering from and dealing with panic and anxiety attack symptoms in my own life.
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Anxiety disorder is capable of destroying your life if not treated immediately. While anxiety is tough to define, it is considered by most to be a flurry of emotions including fear and worry that don't seem to go away. When anxiety begins to pile up, nausea, shortness of breath, and palpitations may occur. There are many different types of anxiety that one may experience due to a host of causes; some experience it due to a case of social anxiety, while others suffer from obsessive compulsive disorders that cause them to feel incessantly anxious when performing even the most mundane of daily routines. Anxiety symptoms in themselves can be very alarming and worrying, which is why it’s very important to understand what is causing them as quickly as possible. Once you know why you are experiencing the symptoms, it can be a great help in coming to terms and conquering your symptoms. It is ok to feel what you feel as long as you have rational reasons to validate your feelings. Anxiety is a normal response to any stressful event and it helps you deal with that situation. But, when anxiety becomes too much, it can affect your day to day activities and peace of mind - it becomes an anxiety disorder. Psychological therapies are much more effective anxiety cure than medications. It is normal for people to experience anxiety from to time. It makes us cope with very stressful situations. But when anxiety becomes too much and turns into irrational fear of everyday circumstances, it becomes a debilitating anxiety disorder. Unlike short-lived, mild anxiety caused by a stressful event, anxiety disorder lasts at least 6 months and may worsen if not properly treated. The best way to attack and cure your anxiety is to better understand the condition. In its simplest explanation, anxiety is a troubled state of mind. It results from fearful thinking of future events or situations. It is a condition that is not accidental, unknown, or uncontrollable.
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Tips To Conquer Anxiety
Here are some useful tips that you can start to use today to help you overcome your feelings of anxiety. Most of these techniques may appear to be very obvious and simple – perhaps even too simple, but don’t let that fool you. A lot of the time you may find you knew the answer all along, but having someone explain it to you from their perspective will hopefully encourage you to put it into practice.
1. Control your Breathing
When you feel an attack coming on, try to reassure yourself that it won’t last forever, and in a few minutes you’ll be getting over it. I know from experience that this isn’t easy, but it’s vitally important – try to relax, and if possible, find a quiet place to sit down so you can shut everything out. Close your eyes, take deep breaths to slow your breathing and concentrate on your breathing rhythm – deep and slow. The first thing you need to do is get your breathing rate back under control. Hyperventilation is a symptom of the anxiety or panic attack, and controlling your breathing will start to calm your body again. When you breathe in, inhale slowly but firmly, and try to fill your lungs completely. The best way to achieve this is to concentrate on expanding your rib cage and also your stomach. To really fill the bottom half of your lungs, you need to expand your stomach and diaphragm to make room for the extra air. It takes some practice but is well worth the effort. When you breathe out, exhale slowly and longer than normal – concentrate on exhaling for as long as possible. By lengthening your out breath you help return your heart rate to normal.
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2. Learn to Relax – Properly
A person suffering with anxiety will be having a hard time relaxing, yet it is deep relaxation that will be your saviour when dealing with and conquering your symptoms. Relaxation is one of the biggest tools you have in your arsenal to improve the quality of your life – especially for people suffering with anxiety symptoms. A quick fix is to listen to your favourite “calming” music – something classical or opera perhaps. Or better yet a relaxation CD. Another effective method to help you relax better is to get more exercise. A good workout helps your brain release endorphins – or a “feel good” chemical – which greatly improve your mood and helps you relax when you need to. Meditating is one of the best methods I know of to help you relax. I was never “big on meditation” until some time ago when a consultant I was under gave me an ultimatum – she told me if I was serious about dealing with my anxiety that I had to start meditating. Fortunately she pointed me in the right direction to learn how to meditate, and I use this system every day. I’ll include some more information about it later in this report, but for now pleas accept that meditation, however crazy it may sound to you right now, is a true “life saver” – at least it was for me, and for many other people I have worked with.
3. Do Something
One of the ideas behind relaxation and meditation is to take your mind off the attack you are suffering and focus on something else. You can practice this anytime you feel an attack starting to build. Control your breathing, relax and try to focus on something very important and/or close to you. Think about planning a night out with your partner or friend, or that new film you’d like to go see, or that book you just read, or…..
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4. Avoid Alcohol and Drugs
Eat or drink some of your favourite foods (don’t overdo it) to help you feel good. My mother always used to say to me “a little bit of what you fancy does you good”. Try to keep it healthy so that you don’t start to have a negative impact on your weight and overall health. Also keep away from alcohol and drugs, including cigarettes. Nicotine might seem like a great stress reliever, and for the short term it is, but longer term it will only serve to strengthen your anxiety symptoms. If you are a smoker, try to stay away from them until you have you attack back under control. If you’re not a smoker, don’t start. Nicotine, caffeine and other stimulant compounds (like drugs) should be avoided as they stimulate the adrenal glands to produce/release more adrenaline, which is one of the main stress chemicals.
5. Get on a Regular Exercise Plan
Physical exercise has a huge role to play in helping overcome anxiety. It also has a great side effect of making you healthy. A good workout will burn up a lot of “stress chemicals” and helps to promote better relaxation. I appreciate it can be hard to make the effort at times, but getting into the habit of taking regular exercise is very beneficial. It improves your health, triggers your brain to release endorphins, and helps you feel better about yourself. Ideally you should plan some form of physical activity (it doesn’t have to be a trip to the gym if you don’t fancy that) 3 or 4 times a week. Also look to vary the activity you do each time – this helps to alleviate the boredom of repetitive exercises, and improves the odds of you sticking with it. .
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When I first started experiencing anxiety attacks, I would take Jess, my dog for a long walk – regardless of the weather – for maybe an hour or so Naturally Jess loved it, and it really helped me get over the immediate symptoms of the attack, and deal with my condition longer term.
6. Seek Help
You never have to suffer your attacks in isolation, there is always someone there to help and support you. Going to see a counsellor doesn’t mean you’ve lost the battle, or have given up on being able to help yourself. In fact it means just the opposite. Getting professional help can greatly reduce the time required to get you completely over your symptoms and back on the road to a normal life again. Some of the ways in which a professional will be able to offer help are:
This approach concentrates on altering your patterns of thinking and internal beliefs that have triggered your anxiety and panic attacks in the past. The concept is that ideas trigger thoughts, which in turn trigger your feelings of anxiety. The structure is to challenge your thoughts and beliefs and determine if they are best serving you, or if they should be abandoned and replaced with something more positive.
Behaviour or exposure therapy is based on deliberately facing your fears and worries head-on with the aim of de-sensitizing yourself from them. In this way they no longer have the hold over you they once did.
I hesitate to mention medication, as I am not a strong believer in it. But my report wouldn’t be complete if I didn’t discuss my opinions and feelings on it.
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Medication should be seen as a very short term measure and by no means as a solution or treatment. Many scientific studies have shown that psychological therapies are far more effective at managing anxiety disorders. A short term course of anti-depressants may be prescribed by your physician to help manage your symptoms, but please don’t look at this as a long term solution. Drugs of this form generally only serve to mask the symptoms rather than helping you rid yourself of the condition completely.
7. Keep a Journal
Your days are no doubt full of things you need to do, with a mass of information your brain needs to process, just to keep on top of things – not to mention getting ahead in a few areas of your life. By keeping a journal, you’re helping your brain organise all those thoughts and information, which is actually giving it some “breathing space”. You no doubt spend time on cleaning your house, or car, or office – it’s just the same with your brain. Help to keep it tidy and organised and you’ll feel a lot less stressed about it. Have you ever noticed that when you go to bed at night, you feel anxious or worried thinking about what you have to do tomorrow? Keeping a journal will help you take some of the stress and worry out of your mind and get it down on paper. By having it written down in a safe place, you won’t feel the need to worry about it as it’s written down where you can refer to it when you need it.
8. Get Plenty of Sleep.
I know getting a good night sleep is not that easy when you’re suffering with anxiety. I used to struggle terribly with insomnia, which had a very negative effect on everything in my life. It would take me hours to finally drop of to
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sleep, then if I was lucky I’d perhaps get 3 or 4 hours of very restless sleep before I awoke again. Two techniques I used quite successfully to help me sleep better are: i). Write down everything that’s on your mind just before you go to sleep. If you keep everything logged in your brain, you’re adding stress to your mind by expecting it to remember everything that is has to do. By writing it down you’ll relieve a lot of that stress and anxiety as your unconscious mind will know that it’s taken care of, so won’t need to worry about remembering it. ii). Do something pleasant and relaxing before you go to bed. Don’t watch the late night news. News is generally full of negativity and bad news – not what you want on your mind before going to bed. Instead read a good book, watch something funny on TV, or just talk about something nice with your partner. If you have some relaxation CDs, listen to one of those. Anything that will help put you in a positive frame of mind. It’s all about being good to yourself. If you go to bed in a positive frame of mind, there’s a very good chance so you will sleep well, and wake up with the same feelings.
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Some Useful Resources.
Self Help Anxiety Tools
If you haven’t heard of The Linden Method you’re in for a very pleasant surprise. Over the last decade over 80,000 people have used and benefited from this ground breaking system: “The Linden Method has been refined and time-tested to demonstrate exactly what I did and what my clients do, to become 100% anxiety and panic attack free. It was developed from the core discovery that each and every recovered anxiety sufferer has done something which reverses the creation of their disorder. I then 'reverse-engineered' the solution! When I first put it into practice, the affect was instant relief and ultimately, complete elimination of my condition. This Method addresses the root cause of anxiety, panic attacks and phobias directly, addressing the inappropriate behavior which causes and perpetuates the disorder. This has been confirmed by The National Institute of Mental Health. The Linden Method eliminates anxiety disorder and, in turn, the phobias and obsessions you may experience. It is easy to follow, drugfree, neither scary or threatening, but gentle and very effective. It doesn't matter whether you have a mild anxiety disorder or acute panic attacks - if you have any inappropriate anxiety, this is for you” For more information go to The Linden Method
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Meditation is very powerful and I can’t recommend it enough. It really helped me get over my anxiety issues, and helped me get my life back together. Several years later I still meditate every day. I tried several different techniques and teachers before I found something that worked for me. It’s a CD that you listen to for 30 to 60 minutes a day. There’s a free demo CD you can get hold to check it out. Go to CenterPointe to find out more.
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