Healthy Living | 25
anxiety getting help
If you feel anxiety or stress Sometimes anxiety can get out of of worry or fear not related to a
control, giving you a sense of dread particular event or situation. There
is getting in the way of your
and fear for no apparent reason. is usually no clear reason for your
positive mental attitude, be
This may be because of a chemical worry or anxiety. Or you may suffer
sure to talk with your family
imbalance, an illness or a side from anxiety attacks, sometimes
doctor. He or she can help
effect of a medicine you are taking. called panic attacks. A panic attack
you make a plan to cope with
This kind of anxiety — the kind is a sudden period of severe fear that
your stress and anxiety. You that disrupts your life — is called causes physical reactions, such as
an anxiety disorder. Symptoms sweating, dizziness and feeling as if
may benefi t from medicine to
of anxiety disorder can vary from your heart is racing. These episodes
treat anxiety. Your doctor may
person to person. usually last about fi ve to 30 minutes.
also suggest cognitive therapy.
Many sufferers live in fear of when
Cognitive therapy can help you
You may have a generalized anxiety the next one will strike, which can
identify your negative thoughts
disorder, which is ongoing feelings cause additional anxiety and stress.
and replace them with positive
ones. You’ll also learn new ways
to think about the situations
and feelings that bother you.
Cognitive therapy can also help
with feelings of anger, shyness
or panic, and can help you
learn to express your needs
learning to unwind
and wants so you can feel more
in control. Your doctor may
If you feel stressed, take a few minutes Ease the tension in your feet, ankles,
suggest both medicine and
to yourself. The following exercise is calves, knees, thighs, chest, arms
therapy, which often work well
easily done in your closed offi ce or in and fi nally your neck.
in combination.the work bathroom: stretch, then let
your shoulders and arms relax into If you can’t escape your desk,
a comfortable position. Shrugging, just sit in your chair and allow
The most important thing is to
wriggling and shaking all help your yourself to feel as if the chair or
take action. Any action you take
muscles to stop tensing and relax. the floor is supporting your whole
will help you gain a sense of
weight — feel yourself letting go.
control over your anxiety.
Be peaceful; loosen your jaw and
face. A blank expression will help
your face muscles to relax. Then
concentrate on your breathing.
Close your eyes and picture a
peaceful scene, and imagine that
you are really there. Then bring
yourself back into the room rested
and reassured. This is also a great
exercise to do before you go into a
meeting to relax and de-stress.
Always take time to unwind before
getting into bed and make sure you
get plenty of sleep at night, exercise
regularly and avoid alcohol, drugs
and excessive amounts of caffeine.
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