Effective Steps for Managing Anxiety

By Dr. Jack Singer

by Dr. Jack Singer

Have you ever been in a situation that brought on sweats, rapid heartbeat and shortness of breath? You probably weren’t having a heart attack but an anxiety attack.  If you suffer from anxiety disorders, learning to manage it is the first step to overcoming it.

Anxiety is characterized as extreme reactions to fearful situations.  When someone follows you into a dark alley, those anxious feelings of a racing heartbeat and sweaty palms gives way to heightened senses and a rush of adrenalin that can save your life.  This is the fight or flight syndrome. 

In the case of frequent anxiety, the fearful feelings are dread of a particular situation and not the situation itself.  Getting caught in traffic can cause an anxiety attack over what might happen when you get to work late.  Starting a new job can bring on anxiety attacks.  You don’t know anyone and fear of that unknown can send you into a panic.

Everyone experiences panic or anxiety in small ways.  Like the fight or flight example, it can save your life.  In new situations, we get panicky but when the outcome we fear fails to materialize, the anxiety stops.  For someone with chronic anxiety, this is not the case.

Every situation that brings anxiety is not life-threatening.  More than likely it is an extremely stressful situation that has brought on the anxiety as a way of dealing with it.  Unchecked anxiety of this type can lead to depression.

If you suffer from anxiety attacks on occasion or a more frequent anxiety disorder, there are steps you can take to keep your anxiety under control. 

Effective Tips for Managing Anxiety by Dr. Jack Singer

  1. See a professional.  This is always a good first step.  Self-diagnosis of any type of physical or mental condition is unwise and can be dangerous.  A professional psychologist can help you understand your anxiety and prescribe medication or other effective techniques.
  2. Get a good night’s sleep.  During the sleep cycle, your body repairs itself.  You feel more rested after several hours of restorative sleep, reaching the REM stage.  Most people need eight hours a night which varies within an hour or two each way.
  3. Exercise on a consistent basis.  Exercise helps you to use oxygen more efficiently.  It helps to get more oxygen to the brain.  It also increases focus which may help you see solutions to problems rather than simply worrying about them. One book that I highly recommend that you read on your journey to getting fit and healthy is Todd Durkin’s new book “The IMPACT! Body Plan: Build New Muscle, Flatten Your Belly & Get Your Mind Right!”  Todd trains dozens of NFL and MLB athletes, including Super Bowl XLIV MVP Drew Brees, former NFL MVP LaDainian Tomlinson, and athletes such as Aaron Rodgers, Kellen Winslow, Shawne Merriman, and a host of others.  He currently works with 9 NFL quarterbacks.  Additionally, he has trained an Olympic Gold Medalist, an MLB Champion & MVP, two X-Games Gold medalists, Heisman trophy winners, and tens of thousands of other elite and amateur athletes as well as fitness enthusiasts. 
  4. Meditate.  Meditation is more than chanting mantras.  Yoga is an exercise that involves quieting the mind and controlling your breathing.  Simple mediation such as taking 5 minutes to clear your mind everyday can work wonders in the fight against anxiety.
  5. Manage the worry.  When you feel your pulse start to quicken, count backwards from ten.  As you count, focus on the situation.  What has actually happened? Resist the urge to read anything more into the situation. 
  6. Don’t use alcohol.  You might think that the glass of wine is relaxing your tension but alcohol is a depressant.  In anxious situations you could rely too heavily on it and gain another problem in the process.
  7. Find some relaxing activities.  Stress can rob you of your energy.  On a regular basis, do something you like such as gardening, painting, reading or listening to music.  

Anxiety can come into your life at any time.  It’s normal.  When the anxiety becomes frequent you could be at risk for more serious conditions.  If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help immediately.  There is no need to suffer this terrible condition in silence.

Free 20 Minute Telephone Consultation with Psychologist Dr. Jack Singer

I am also available for phone consultations with athletes around the U.S. and in-person visits with athletes in Southern California. Call today toll free at 1-800-497-9880 for a free 20 minute telephone consultation with Dr. Jack Singer.

Jack N. Singer, Ph.D.
Certified and Licensed Sport and Clinical Psychologist
Diplomate, National Institute of Sports Professionals, Division of Psychologists
Diplomate, American Academy of Behavioral Medicine
Certified Hypnotherapist, American Academy of Clinical Hypnosis

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