When to see a doctor if you find yourself avoiding situations,places or people to avoid feeling anxious........

 One day, I went to take an exam, my Heart was beating faster that I can't imagine, I was sweating and was feeling dizzy, I wanted to stop taking the exam but to pass the exam was my priority, I stopped for a moment and took a deep breath, and be on the game again, After my exam  I went to research from the couple of books just to know how to fight back when anxiety occurs again, and these are the tips that I can share to everybody.

 

SOME LEVEL OF ANXIETY IS PROBABLY  HEALTHY. IT MOTIVATES US  TO GET UP AND DO SOMETHING.

 

SYMPTOM RELIEF

Those bats can be turned back into butterflies. there are a variety of therapies, practical approaches and medical treatments to help control anxiety.

TAKE A MOTION POTION. Ventilate your anxiety by taking it for a walk. A daily exercise program of at least a half hour will help.

MAKE YOURS DECAF. When youre anxious, drinking caffeine is like pouring on gasoline on a fire

BAN THE BOTTLE. Even though alcohol may seem to calm you at first, the next day you will feel more anxious, because of the irritating efect that withdrawal from alcohol has on the brain,

BREATHE EASY. Hyperventilation, or overbreathing, is a prime suspect of anxiety and can leave your feeling light headed, anxious and depressed.

"The main difficullty is not breathing too fast but breathing with the upper part of the chest rather than the diaphragm," says Dr. Fensterheim says. Breathing more deeply can help you relax, he says. To do that lie down and place one hand on your chest and the other on your abdomen. Breathe through your nose, letting only the hand of your abdomen rise and fall.Practicing a deep breathing exercise such as this one will help teach you how to control your breathing when your your anxiety level creeps up, says Dr Fensterheim. Focusing on your breathing can actually help you cope with anxiety, he says.

SIT IN THE WORRY CHAIR. One common cause of anxiety is letting yourself become overwhelmed by all your worries.. Instead of worrying aimlessly, set aside 30 minutes a day to sit and do nothing but worry. When anxiety sneaks in during the day, tell yourself, " I'm going to worry about that later, during my worry time,"

QUICK FIXES FOR ANXIOUS MOMENTS

LOOK UP. Research shows that our feelings intensify when we're looking down. Scan the ceiling.

BREATHE CALMLY. Slow your breathing, exhale completely and mentally add a one-word soother with each exhilation, like "Calm....calm...calm."

SOFTEN THAT SHRUG. Raised shoulders and tension go together. Lower your shouldres to ease the tension.

SLOW YOUR THINKING. Think inslow, complete sentences when anxious thoughts are coming on too rapidly.

ALTER YOUR VOICE. Slowing, lowering and softening your voice conveys calm and control to others as well as yourself.

MOVE YOUR BODY. Run in place or dance for a few moment when you feel your anxiety level rising.

LET YOUR FACE FIX IT. When you smooth out your forehead and turn up the corners of your mouth, you can fool your brain into lightening up.

BE A FLY ON THE WALL. Change your perspective by imagining yourself watching a tense, anxious person (you) from another angle-the ceiling or the other side of he room.

WHEN ANXIETY JUST WON'T YIELD

Tried everything and still shaking in the breze? You might want to talk to your doctor about anti-anxiety medication, or ask him for a referral to a therapist.

TRY THE THINKING THERAPY. Your doctor may recommend that you visit a cognitive therapist. These anxiety experts can help you change the thoughts that might be triggering your anxiety,

"There's nothing mysterious, magical or frightening about therapy," says Jerilyn Ross, psychotherapist and director of the Ross Center for Anxiety and Related Disorders in Washington, D.C. "You'll be taught various exercises and techniques to help you understand and face what's keeping you stuck."

FIND HELP AT YOUR PHARMACY. Your doctor may prescribe medication for short-termor occassional use. Effective drugs include benzodiazepines,tricyclic antidepresants and monoamine oxidase inhibitors(MAOIs). There are important dietary restrictions to follow with MAOIs, so be sure to ask your doctor for a list of foods to avoid.