anxiety: mastery - your guide to overcoming anxiety and living free from fear, panic and worry

28

Upload: others

Post on 11-Sep-2021

3 views

Category:

Documents


0 download

TRANSCRIPT

Page 1: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry
Page 2: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

AnxietyMastery

YourGuideToOvercomingAnxietyandLivingFreeFromFear,Panicand

Worry

Page 3: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

© Copyright 2015 by Zayne Parker - All rightsreserved.

In no way is it legal to reproduce, duplicate, or transmit any part of thisdocument in either electronic means or in printed format. Recording of thispublicationisstrictlyprohibitedandanystorageofthisdocumentisnotallowedunlesswithwrittenpermissionfromthepublisher.Allrightsreserved.

The informationprovidedherein is stated to be truthful and consistent, in thatanyliability,intermsofinattentionorotherwise,byanyusageorabuseofanypolicies, processes, or directions contained within is the solitary and utterresponsibility of the recipient reader. Under no circumstances will any legalresponsibility or blame be held against the publisher for any reparation,damages, or monetary loss due to the information herein, either directly orindirectly.

Respectiveauthorsownallcopyrightsnotheldbythepublisher.

LegalNotice:

This eBook is copyright protected. This is only for personal use. You cannotamend,distribute, sell, use,quoteorparaphraseanypartor the contentwithinthis eBookwithout theconsentof theauthoror copyrightowner.Legal actionwillbepursuedifthisisbreached.

DisclaimerNotice:

Please note the information containedwithin this document is for educationaland entertainment purposes only. Every attempt has been made to provideaccurate, up to date and reliable complete information. No warranties of anykind are expressed or implied. Readers acknowledge that the author is notengagingintherenderingoflegal,financial,medicalorprofessionaladvice.

Byreadingthisdocument,thereaderagreesthatundernocircumstancesareweresponsibleforanylosses,directorindirect,whichareincurredasaresultoftheuseofinformationcontainedwithinthisdocument,including,butnotlimitedto,errors,omissions,orinaccuracies.

Page 4: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

TableofContentsIntroductionChapter1-WhatisAnxiety?Chapter2–DailyHacksThatHelpRelieveAnxietyChapter3–MakingLifestyleChangesToHandleAnxietyChapter4–QuickTipsToDealWithAnxietyConclusionBonus!

ThankYou!

CheckOutMyOtherBooks!

PreviewOf‘Confidence:SimpleConfidenceBuildingTipsThatWillDestroyYourShyness&HelpYouBecomeConfidentInAnySituation,3rdEdition’

Page 5: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

Introduction

ManhaswalkedonthemoonandissendingspacecraftstotheendoftheSolarSystem and beyond. And yet, despite all our modern technology and all ouramazingaccomplishments,manstill remainsvictim tostressandanxiety–wecontinuetoremainsusceptibletothedemandsofourfast-pacedliveswhichtakesomuchoutofus.Theworstofitis,manyofusdon’tevenrealizehowstressedweare!

Anxiety and depression have become a common place affliction; today, it isnothing surprising to find someonewho is undergoing psychiatric therapy fortheseproblems.Thereisnothingwrongwithit,obviously–infact,thesepeoplearetobelaudedbecausetheyunderstoodthattheywereintroubleandwenttogethelp!Anumberofusrefusetoevenadmitthatweneedhelp,muchlesstrytoseekitout.

The truth is, no matter how hard we try, it is impossible to get away fromanxiety. Our lives are so fast-paced, so demanding, it becomes something asroutineanddailyasbrushingourteeth.Unfortunately,thelongeryouletthisgounchecked,themorethenumberofill-effectsitwillhaveonyourhealth.Now,itisnotanabsolutelyhopelesstask;asdifficultasitis,youcantakecontrolofanxiety!

Anxietyneednotbeyourworstenemy;itneednothaveadverseeffectsonyourhealthanditneednotbesopronouncedthatitendsupleavingyouinastateofclinicaldepression.Whatyouneedtodoistotakechargeofyourownlifeandturnitaround–anxietycanbecontrolledandkepttoamanageablelevel!Itisnotquitetheinsurmountableobstacleitseemstobe!

Inthisbook,Ihavegivenyousomequickpointersonhowtohandleanxietyandmanageyourpanicattacks.Youcanwrestlecontrolofyourlifeawayfromthesehuge afflictions that seem to be ruling you – just follow the simple stepsdescribedwithin thesepages, andyouwill findyourselfbeingable tomanageandevenovercomeanxiety!

Thankyouforchoosingthisbook!Ihopeitcomesinhandyforyou!

Page 6: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

Chapter1-WhatIsAnxiety?

Tobattlesomething,wefirstneedtounderstandwhatwearefightingandwhyitaffectsussodeeply.Googledefinesanxietyas“afeelingofworry,nervousness,or unease about something with an uncertain outcome.” In simple terms, itmeansworryingaboutthingsthatarebeyondourcontrolandallowingthisworrytoovertakeyourlifetotheextentthatyoucanthinkofnothingelse.Andintheend,thisworrybeginstohavenegativeeffectsonyourhealth.

Theproblemwithworriesisthattheynevertrulyandcompletelygoaway.Theyalwayslingeratthebackofyourmind,readytopounceonyouthemomentyouallowyourselftobeweak.Now,wecannotalwayspushthroughthemandwork–wewillendupgivingintothematsomepointoranother.Thetrickistomakesureyouarenotcrippledbytheseworries.Thatiswhenthingstakeaturnfortheworse.

Whenthishappens,youfindithardtodoanything.Youarealmostparalyzedbythis anxiety, you cannot sleep and you keep thinking about how it may getworse.That’saclearsignthatyouneedtostartworkingtowardstakingcontrolofyour life; not sleepingand the constant stresswill begin towearyoudownphysically aswell as emotionally, casting dark shadows over your health andyourpersonalrelationships.

Whydowefinditsohardtostopworrying?Mostchronicworrierswouldhavenoticed–themoretheytellthemselvesnottoworry,themoretheyactuallyendupworrying.Try it foryourself, ifyouwould like.Youwill find thatyouareable to distract yourself for a little while and fool yourself into thinkingeverythingwillbealrightforanhourorso.Youwillbeabletosuppressanxiety–butonlyforashortperiodoftime!

Thiskindof‘thoughtstopping’neverworks,becauseitonlyendsupforcingyouto pay extra attention to the thought you want to avoid. You make yourselfanxiousbecauseyouthinkaboutitbyattemptingtonotthinkofit!Confusing,isn’t it? In simple terms, you are constantly on the watch for these worryingthoughts so that once they pop up, you can distract yourself. What you areessentiallydoingthen,isassigningalevelofimportancetoitthatmakesitevenmore worrying than it actually is. The more important the worry, the more

Page 7: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

anxiousyou endupgetting.This is onemajor reasonwhywecannot seem tostopworryingaltogether.

Tobattlethisworry,letusfirstunderstanditsnature.Formostpeople,worriesare fueled by their belief systems.Thoughts themselves are a product ofwhatyoubelieve;obviously,yourworriesareanendresultofthemtoo!Forinstance,ifyoubelieve thatanyworkyousubmit toyoursuperiorsatyour jobmustbeperfect, thenyouwillkeepworryingaboutwhetherornot it isuntilyourbossconfirmsittoyou.Evenifitisgoodwork,youwillstartworryingaboutwhetheritisperfectandthenendupnotbeingsatisfiedthejobwelldonethatyourbossgivesyou.

Whatyoubelieveplaysahugeroleinwhatyouthink.Theyareinterconnected;whatyouthinkisbothanendresultandacauseofwhatyoubelieve.Tomanageworry, you need to be able to look beyond your beliefs and focus onwhat isimportant.Youhavetorememberthatyouarenotperfect–youarehumanandyou can only continually improve, but you cannot attain that 100%perfectionyoubelieveyoushoulddeliver. It is thatkindofbeliefsystemthatcausesyouworryanditisthatwhichyouwillhavetoovercome–notaneasytask.

But it isn’t impossibleeither!Managingyourworryiseasyenoughtodoonceyouunderstandwhereyourworrystemsfrom.Theproblemisgettingyourselftoadmit thatyoumaybeworryingyourselfsick;a lotofanxietyriddledpatientsdon’tevenrealizehowmuchtheyareaffected!Onceyouidentifyitthough,youcanfocustryingtoovercomeit.Inthenextcoupleofchapters,Ihaveoutlinedhowyoucandothat.

Page 8: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

Chapter 2 – Daily Hacks That Help RelieveAnxiety

Sonowwegetdowntobusiness.Howdoyoudealwiththisanxiety?Howcanyoutakecontrolofyourlifefromit?Itisnotgoingtobeaneasytask–butitisdefinitelyworthit!Astress-freelifemeansahappierandhealthierlife!Hereiswhatyoucandostaythehandofanxiety.

Page 9: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

ScheduleaWorryPeriodDoyourememberhowI toldyou that ‘thoughtstopping’doesnotwork?AsImentioned, by being constantly on the watch for it, you give it a level ofimportance that subconsciously tells you that you should worry about it. Tobattlethat,gorightaheadandsetatimeperiod–sayfrom3pmto4pm–whereyoudonothingbutworry.Makesure this time is fixed; it shouldbe the sametimeeachdayanditshouldbewellbeforeyoursleeptimesothatyoudon’tlosesleepoveryourworries.

Allowyourself to feel the full-effectsofyourworriesandyouranxietyduringthistime.Youmayevenfeelphysicallyexhaustedafterawhile–anxietydoesleavephysicalsymptomstoo.Butyouwillfindthatafterapointoftime,youaretiredofthinkingaboutandyoujustwanttoletitgo.Thebrain’sattentionspancanlastonlysolong!

Andhereisanothertip–procrastinateyourworry!EverybodyisalwaystellingustonotprocrastinateandtogetthingsdoneA.S.A.P,buthereisonesituationwhereyoucanmakeputtingthingsoffworkforyouinsteadofagainstyou.Asmuchasyouhavescheduledaspecifictimetoworry,ourminddoesn’talwaysworkthatway.Youareboundtogetanxiousthoughtsduringtheday,nomatterhowhardyoutrynotto.

Sohereiswhatyoudowhenyoustartworryingduringtheday–procrastinateyour worry! Keep a notepad close to you and when the worrying thoughtappears,writeitdownandputitawayforlater.Thatwayyoufoolyourselfintobelieving that it isunimportant enough thatyoudon’thave to thinkof it rightawayandwhenyoudoallowyourselffeelanxiousduringyourscheduledtime,youwillfindthatitsstrengthhasbeenmuted.

Page 10: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

PracticeRationalThinkingMethodologyAlotoftimes,thereasonweworrysomuchisbecausewefeelutterlyhelpless.Whatwefail torealize is that feelingsdon’t reallymakesense– they justare.Thebestwaytotacklesuchfeelingsistorationalizeandtousetologictodefeatthem.

Pickuponeparticularanxious thought thathasbeenbotheringyou forquiteawhile.Look at it from a rational point of view– is it a problem that you cansolve?Iftheanswerisyes,thenhowdoyougoaboutsolvingit?Whatresourceswillyouhavetoavailtogetitsolvedandhowareyougoingtoaccessthem?

Asisobvious,doingsomethingaboutyouranxietydefinitelydecreasesit.Youfeel likeyouaregettingsomethingaccomplished,whichmakesyoufeelbetteraboutyourselfaswellasyourworry.Thetrickhereis todifferentiatebetweensimplygoingovertheproblemoverandoveragainandactuallytryingtosolveit.Theformerincreasesyourstresslevels,evenifitseemstomakeyoufeellikeyou’reaccomplishing something.The latter,on theotherhand, actually solvestheissueandthenleavesyoucompletelystress-free.

Look at your worry in this manner. Ask yourself – is the worry real or is itimagined? If it is the latter, thenhow likely is it that itwill come true? Is theproblem within your control or out of it? If you can solve the issue, thenapproachitlogicallyandfigureoutsolutions.Butifitisnotaproblemthatyoucansolve–thenquietyourworrybyworkingitoutrationally.

Forinstance,takethepreviousproblem.Ifyoufeellikeyouhavetosubmittheperfect report and then start getting anxious aboutwhat your boss is going tosay, then look at it rationally. Did you do everything you could? Did youconsider the report from every aspect and have you used all the acceptableresources you should have while preparing it?Was there anything more youcouldhavedone?Whatcanyoudothenexttimetomakeitbetter?

Askyourselfsuchquestionsandtrytopracticerationalandlogicalthinkingtheface of your anxiety.Obviously, itwon'tmagically fix yourworry, but itwillbegintomutetheeffectsyouranxietyhasonyou.Practicingthiswon’tbeeasy;thefirstfewtimesyouwillfeelacripplingsenseofanxietyandworry.Butkeepat it and soon you will find that your logic trumps your irrational fear everytime!

Page 11: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

EmbraceUncertaintyChronicworriershateuncertainty.Tothem,controlisabsoluteandanythingthatis unpredictable or uncertainmakes them lose that control. They flip out andstartgettingtooanxious,whichmakesthingsevenworse.

Asmuchaswewouldliketopredicteverypossibleoutcomeofasituationandremain incontrolof everything, it ishumanly impossible todo so.Wecannotprevent unpleasant things fromhappening; results are often beyond our reach.Focusingonworst-casescenariosdoesnothelpatall–it justmakesyoumoreanxious and worried. And instead of enjoying the event itself, you end upwastingyourtimeworryingabouthowitcouldgowrong.

Thebestthingtodoistoacceptthatuncertainty.Itsoundsveryvagueandoutthere, I know, but there really is no other way to tackle this issue. Prepareyourself to the best of your ability – work out a contingency plan in casesomethingdoesgowrong. Just remember, though,youcannotpossiblepredicteveryoutcomeandtherefore,youcannotbepreparedforeverysinglethingthatcouldgowrong.

Embracetheuncertaintyandbevigilant–butdon’tletyourselfgetanxiousoverthose things you cannot control! Let loose and enjoy and you will find thatthingswillautomaticallyworkthemselvesout!

Page 12: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

MaintainaStress-DiaryNow, this involves a bit of hard work, but it is well worth the effort! Buyyourselfalittleblacknotebooktocarryaroundwithyouwhereveryougo.Overaperiodofaweekortwo,writedowneveryworryingthoughtthatflashesacrossyour brain.Do not ignore anything – even the silliest ofworries, like if yournail-paintisstreakedorifyourhairisaskew,shouldnotbeignored.

Attheendofthedesignatedtimeperiod,takeoutyourdiaryandthensitdowntoanalyzeyourthoughtpattern.Youcannotfightworryifyoudon’tknowwhatitconsistsof.Pickoutthosethingsthatcauseyouthemostworryandthentrytoseewhatyoucandotosolvethoseproblems.Applyrationalthinkinghereandalsotrytoprocrastinateyourworrysothatitdoesn’taffectyoutoomuch.

Page 13: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

BeAwareofYourSurroundingsSometimes,anxiety iscausedby theareaweare inor thepeoplewearewith.We don’t even realize how stressed out we get when we are around otheranxiouspeopleor ifwearestuck in thesameroomat thesamespot forhourstogether.

Beveryawareofyourselfandyourmoods.Ifyoufeelthatspendingtimearoundcertainpeoplemakesyouanxious, trytosubtlymoveawayfromthemorlimityourexposuretothesepeopletoasmallamountoftime.Dothesamewithanyplace thatmakes you anxious. If for instance,working at your desk formorethanhourmakesyouirritableandanxious,takeabreakatthefiftyminutemarkandgo for awalk to the coffee roomor toyour friend’s cubicle tokeepyourmindcalmandrelaxed.

Also be careful when you choose your confidantes. Some people feed youranxietywiththeirownsothatitbecomesatoxicloopofworryanddepression.Stayawayfromthem;choosetoconfideinfriendswithsunnydispositionswhowillencourageyoutobemorepositive.

Page 14: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

Chapter 3 – Making Lifestyle Changes ToHandleAnxiety

Did you know that your lifestyle itself can cause you anxiety? An unhealthylifestylecan lead tomoreanxiety,which in turn,augments the lackofhealthypracticesuntilitbecomesatoxicloopthatleavesyouwrungoutandtiredfrommorningtoevening.Stebackandtakeagoodhardlookatyourlifestyle–youwill realize that changing theway you livewill help you get your anxiety incontrol.

Let me give you a simple example. You do not allow yourself to get theminimum,advisedsevenhoursofsleepinaday.Thenextmorning,youtendtobeirritableandanxiousbecauseofthelackofsleepandthroughtheday,youareunabletogetalltheworkdonethatisassignedtoyousinceyouaresosluggishandtired.Laterthatnight,whenyoureturnhomeandtrytosleep,youwillnotbeableto,sinceyoustillhavesomuchworkleft.Yourbrainwillrefusetoshutdown,andyouwillkeepworryingabouthowmuchmoreyouhavetodo,despitethefactthatyoucannotdoanythingaboutitatthatparticularmoment.Thenextmorning,thecyclecontinuesandyouendupfeelingfrustratedandwrungout.

Makingafewsimplelifestylechangeswilldefinitelygoalongwayinbringingyouranxietytoamanageablelevel.Hereareafewthingsyoucando!

Page 15: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

GetaFullNight’sSleepAsisobvious,themostimportantthingthatwillhelpyougetridofanxietyisafullnight’ssoundsleep.There isnothingquite like it– itwill leaveyou freshand rejuvenated and ready to face the day with a much more positivedisposition!Good sleep has restorative properties no drug could ever hope toemulate;thereisnoreplacementforit.

Nowchronicworriers find it veryhard to sleep at night.Most anxiouspeopletendtobedeepthinkers,andatnight,theyhavedifficultyturningtheirbrainoffenough to rest – their thoughts are racing, even if they are not worrying orgettingstressedoutaboutsomething.Sleep,then,becomesararityintheirlives–itisfitfulsleeptheyget,notthelong,restfulonetheyrequire.

What you will need to do is prepare for sleep. And I am not talking aboutmaking your bed or fluffing up your pillows. There are some very realtechniquesyoucanpracticetomakesureyougetagoodnight’sfullsleep.Hereiswhereyoubegin–

Switch off all electronic devices before you sleep. Phones areamazinginventions;theyarealsoamazinginterrupters.Findyourselfaproperalarmclocktowindupanduseinsteadofusingyourphone;undoubtedly, you will get distracted from sleeping every timesomebodypostsastatusonFacebook.Andmakesure toshutdownallelectronicdevicesatleastanhourbeforebed;researchhasprovedthattheradiationfromthesescreenscancauseadverseeffectsonyoursleepingpatterns.Seta regularbedtime.Makesureyougo tobedatexactly that timeeveryday,regardlessofhowmuchworkyouhave.Don’tstayuplateinto the night; instead, wake up earlier in the morning to get yourworkdone.Makeitroutinesothatyourbodywillgetusedtoitandautomaticallystartexpectingtosleepatthattime.Thatway,onceyougetusedtoit,youwillfindyourselffeelingsleepyatthattimeanditiseasiertogetagoodnight’srest.Takeshortnapsinthedayifyouneedextrarest.Onemajorproblemwithpeopleisthattheycrashwhentheywanttonapandthenendupstayinguplate intothenightandtherebyruintheirbiologicalcycle.Naps aremeant to be short and aremore effective only if they areshort.Sleep foramaximumof thirtyminutesandsleeponlyduring

Page 16: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

theafternoons.Keep itundercontrol so thatyournight’s rest isnotruined.Whenyoustartstressingoutatbedtime,andyoufindthatyourbraincannotshutdown, trydeepbreathing.Closeyoureyesandfocusallthatattentiononinhalingandexhaling, insteadofthinkingsomuch.Force yourself to concentrate on your breathing until you feel yourmusclesrelax.Practice progressivemuscle relaxation. This is a technique to relaxyourwholebody.Whatyouneedtodoistensethemusclesandthenreleasethemslowlysothatyoufeellooseandrelaxed.Startfromthetoesofyourfeetandthenmoveupslowly–makesureyoufeeleveryclench and every release of eachmuscle. By the time you come toyourhead,youwill feel tiredandwornoutandrelaxedenough thatyoucanslipintoacomfortablenight’ssleep.Don’t think about the fact that you are still awake.Relax into yourpillowsand try toblankoutyourmind.Breathingdeeplyhelps,butthemostimportantthingistonotgetstressedaboutthefactthatyouare still awake. Just picture yourself lying somewhere peaceful andresting.Youcouldcountnumbersonebyoneuntilyoufindyourselffallingasleep.

Thesearejustafewtipstohelpyousleepbetter.Remember,anxietyandsleepdisorders are highly individualistic things, so don’t start worrying if some ofthesedon’tworkforyou.It’sallabouttrialanderror–experimenttoseewhatworksforyouandthenpracticethat.Forinstance,tosomepeople,musicmaybesoothing and ease theirway into sleep but for others, it can be an irritant.Bepatient,andtryoutdifferentmethodstoseewhatworksforyou!

Page 17: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

Exercise Regularly and Practice BreathingTechniquesOnceyougetyoursleeppatternsinorder,thenextthingyouneedtoworkonisgettingyourselftoexerciseregularly.Don’tgroan–itmaybepainfulwhippingyourselfintoshape,butresearchhasproventhatexercisingcanactasabrilliantwayofcuringdepression!

Whenyou exercise, your body releases chemicals known as endorphins.Theyareproduced to inhibit the transmissionofpainsignals,but theyalso induceafeelingofabsoluteeuphoria.Inshort,theymakeyoufeelhappy!Nowonderyoufeelsoontopoftheworldwhenyoufinishyourten-milejog!

Other than the chemical aspectof it, exercise also acts a literal stress reliever.What can be more helpful than pounding away your pent-up aggression andanxietyonsomething?Youcanjuststompawayallthatfrustrationandworryonthegravelroadbeneathyou!Itallowsyoutofeel likeyouhavethrownoutallthe negative, leaving you raw and tender. Now you can begin to recoveryourself,withoutworryingaboutanything!

As effective as exercising is, it is breathing that helps the most. It is not fornothingthatpeopleaskyoutobreathedeeplywhenyouhaveapanicattack–thedeeperyoubreathe,themoreoxygenyoutakeandthebetteryourbrainworks.

Haveyounoticed–whenyoustartgettinganxious,yourbreathingautomaticallyspeedsupandyoustartpanting?Atthispoint,youarebreathingwithonlyyourupper chest and lungs, and you are taking in very little oxygen. Your braincannotfunctionproperlysinceitisn’tgettingthesupplyofairitneeds.Stress,intheend,reallydoesmakeyourirrational!

Whatyoumustdoispracticebellybreathing,orbreathingwiththediaphragm.Breatheindeeplysothatyoucanfeelthediaphragmexpandandthenexhalejustasdeeplysothatyoucanfeelitcontract.Themoreoxygenyouforceintoyourlungs,thebetteryourbrainfunctionandthelessanxiousyoubecome.

Now, even if youarenot stressedout, practicedeepbreathingeverymorning.Wakeupearly,preferablywiththesun,andthengooutontothebalcony.Setupyourexerciseequipmentthereandworkout,afterwhichsitdown,andrelaxallyourmuscles one by one.Now focus on breathing deeply – take in the crisp,freshmorningair,unpollutedbytheday.Trynottothink–justletyourselffeel

Page 18: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

thegroundbeneathyou, listen to thebirds chirpingand thebreeze tickleyourskin.

This kind of breathing gives you a lot of oxygen and keeps your brainfunctioningwellthroughtheday.Italsoactsasabrilliantanxietyreliever.

Page 19: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

Chapter4–QuickTipsToDealWithAnxiety

While thismayseemlikearepetitionofwhateverIhavesaidsofar, thesearesomeveryquick tipsyoucan tryout todealwithyouranxiety!Theyare timetestedandtheywork,whichiswhy–attheriskofsoundinglikeabrokenrecord–Ihavelistedthemdown.

Take a deep breath. When you feel like your worry is about tooverwhelm you, just step back and breathe in deeply, feeling theexpansionandcontractionofyourdiaphragm.Become active. Worry and anxiety often stem from a feeling ofhelplessness.Ifyoumovearound,youwillgiveyourselftheillusionofdoingsomethingthatcanstaveoffyouranxiety.Exercisinghelps;thatway,youcanget ridofyour frustrationwhilekeepingyourselfhealthy.Getagoodnight’ssleep.Thebetteryourrest,thebetterequippedyouaretofactthenewday.Ifyoudon’trest,youareirritableandworriedand the cycle continues. Prepare yourself for sleep and practicevarioussleepingtechniquestomakesureyougetasolidsevenhoursofsleepeachday.Challengeyouranxiousthoughts.Lookatyourworrieslogicallyandrationally. If you find that your worries are irrational, tryprocrastinating them and not giving them importance. If you cansolvetheproblems,figureoutwaysandmeanstodoso.Try topracticepositive thinking.Every timeanegativeorworryingthought pops into your head, take a moment to convert it into apositivethought.Itrequiresalotofeffortandwilltakealotoftime,butitiscertainlyworththeeffort!Avoid caffeine. As much as a cup of coffee sounds brilliant for aheadacheafteralog,stressfuldayatwork,thecaffeineinyoursystemwill only exacerbate the anxiety that hums beneath your veins.Instead, try to take a long walk in the cool evening breeze or dosomething relaxing and fun with family to take your mind off theworry.Practice reflective exercises like yoga or tai-chi that cater to bothbodyandthemind.Yoga,asanentity,involvesboththephysicaland

Page 20: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

thementalselfofaperson–meditationisakeyaspectofanyyogicendeavor. Practice it daily to help you relax. Tai-chi is filled withslow,precisemovementsthatallowsforreflectionandrelaxationthatwillhelpyouridyourselfofanylingeringanxiety.Aboveall,acceptyouranxietyandembrace.Donotthinkofyourselfasweakforbeinganxiousorlosingcontrol–itisnormal,itistobeexpected.Thereisnorightorwrongwaytofeel,onlycorrectwaystogoaboutactingonthosefeelings.Ifyoufeelanxiousandifyoufeellikeyouneedtogethelptohandleit–don’tbeafraidtoadmitit!Ittakesanenormousamountofcouragetodoso,sogorightaheadandtalktoatherapistifyouhaveto!Bepatient.Anxietyandstressbuildupovera longperiodof time–theywillnotvanish in thematterofmoments. Itwill take timeandeffort.Don’tgiveuphalfway through.Noneof theexercises Ihavementioned will work if you don’t practice them regularly anddiligently.Make them routine so thatyoudon’thave to thinkaboutthem.Practicethemregularlysothattheyworkforyou!

Handleyouranxietywithoutgettinganxious.Practicethesetipsdailyanddon’tbeafraidtoaskforhelpifyouneedit!

Page 21: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

Conclusion

Anxietyis,ultimately,notasinglesituation,buthowyourespondtoit.Itcanbecausedbyanythingandeverythingandsinceitstemsoutofyourpersonalbeliefsystems,handlingitcanbetricky.Butitisnotimpossible.

Thefirst thing todo is toembraceyouranxieties.Accept thatyouareworriedandthatyoufeelalossofcontrol;itwillgoalongwayinhelpingyouovercomeit.Ifyoudon’tadmitthatthereisaproblem,youcannotbegintofightitatall!Makethingseasier foryourselfby trying to thinkpositively.Don’t take thingstooseriously–havefunandtakeamorecasualapproachtothingssothatyoudon’tgetstressedoutaboutthelittlethings.

Beawareofwhatcausesyouanxietyandthenapproachtheissuerationally,inadetachedmanner.Don’tbeafraidtoaskforhelpifyouneedit!Therapistsexistfor the solepurposeofmakingyour life easier– approach themand theywilldefinitelysetyouontherighttrack.

Remember,anxietywillnotvanishinadayortwoandleaveyouwitha‘livedhappilyeverafter’!Life tends tobea strugglemoreoften thannot.Practicingthese techniques may or may not cure you of your anxiety, but they willdefinitelyhelpyougetabetterhandleon it.Youwill find thatyouareable toworkthroughitandevenwithitwhenyouneedtoinsteadofhavingtofightitall the time.Practice these techniques regularlyanddon’tgiveup ifyoudon’tsee effects immediately.Be patient and be diligent, and before long, youwillfindyourselfgettingbetterandbettereachday!

Thank you once again for choosing this book! I hope it gave you a concretebeginningtohandlingyouranxietyandtakingcontrolofyourlife!

Page 22: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

Bonus!

Nowadays,mostpeopleworryaboutanything.Inthisvideo,MartinL.Rossman,MD explains the use of the power of the healing mind to reduce stress andanxiety, relievepain,change lifestylehabits, and turn these intoCalmnessandConfidence.He talks about the effects ofworrying, aswell as, how it greatlyaffectsourdailylives.Taketimetowatchthisveryinformativevideo.

Clickheretoaccessbonuscontent!

Page 23: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

ThankYou!Thank you again for downloading this book! I hope this information broughtvalue toyour life.Thenext step is toapplywhatyou’ve learned in thisbook.Remember,knowledgeisnotpower;appliedknowledgeis.Ifyouwouldn’tmind…

If thisbookhelpedyou in anyway, I’d like to askyou for a favor tobekindenoughand leavea reviewfor thisbookonAmazon.Your feedbackwillhelpmecreatemorequalitycontentthatwillhelpme,helpyou!VeryRespectfully,ZayneParker

Page 24: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

CheckOutMyOtherBooks!Belowyou’llfindsomeofmyotherpopularbooksthatarepopularonAmazonandKindleaswell.Simplyclickonthetitlesbelowtocheckthemout!Speed Reading: The 7 Step Speed Reading Formula To Triple Your ReadingSpeedandComprehensionRelationshipsMastery:The21IrrefutableLawsofEpic,Loving&Long-LastingRelationshipsHappinessMastery:AGuideToLiveALifeofEpicHappiness,Passion, andFulfillmentCommunication: Mastery - 21 Communication Tips Proven To Help YouInfluence&PersuadeAnyone,Anywhere,andAnytimeConfidence:SimpleConfidenceBuildingTipsThatWillDestroyYourShyness&HelpYouBecomeConfidentInAnySituation,3rdEditionF*ckDepression:BreakingFreeFromDepressionAndStartLivingAKick-AssLife!Entrepreneurship Mastery: 12 Non-Negotiable Habits All Entrepreneurs MustHaveToBeSuccessfulInBusinessAlpha Male: How To Stop Being Beta, Create Bulletproof Confidence, andAchieveMassiveSuccessInAllAreasofYourLifeIf the linksdonotwork, forwhatever reason,youcansimplysearch for thesetitlesontheAmazonwebsitetofindthem.

Page 25: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

PreviewOf‘Confidence:SimpleConfidenceBuildingTips That Will Destroy Your Shyness & Help YouBecomeConfidentInAnySituation,3rdEdition’IntroductionFirst off, I would like to thank you for downloading the book, "Confidence:SimpleConfidenceBuildingTipsThatWillDestroyYourShyness&HelpYouBecomeConfidentInAnySituation,3rdEdition."Iwanted to congratulateyou for taking the step and investing in yourself. I'vebeen a student of personal development for many years now and it hascompletelychangedmylife.Igrewuphavingnoclearpurposeinlife,wastedalot of my time on unnecessary things, struggled with confidence and anxietyissues,neverreadbooks,wasafraidtotrynewthings,hadtroublemeetingnewpeople;thelistgoeson.Iwaslikeamindlessdrone,justlivinglifedaybydayand nothing more. But one day, I was fortunate enough to meet some verysuccessful andwealthy people. They came intomy life and they poured theirknowledgeandwisdomintome.Thatwastheturningpointinmylifeandletmetell you,my life has been a blast since then. I've been able to havemore, domore,andachievemorethanIcouldeverimagine.MyjobistopayitforwardandnowIwanttopourthiswisdomintoyou.Youhavesetyourselfapartfromtheaveragepersonbydownloadingthise-book.Ihighlyencourageyoutoreaditinaquiet,distraction-freearea.Beinthestateoflearningandfocusyourmind,body,andsoulonthisinformation.I'mconfidentthatthisbookcanhelpbetteryour lifeonly ifyoukeepanopenmindandapplywhatyou'll learn.Withthatsaid,let'sgetstarted.Thelionisknownasthesymbolofroyalty,bravery,fearlessness,strength,andcourage.Thelionisnotafraidofanythingandcangoaboutthelandinanywaythattheywouldlike.Forthosewhoaretryingtogaintheconfidencetosucceedinlife,thelionshouldbeyourownpersonalsymbol.Thelioniseverythingthatyouhaveeverwantedtobeandwithitslead,youwillbeabletotaketheleadforlife.Thisguidebookismeanttohelpyoufindyourhiddenlionandbringoutthe

Page 26: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

positivelioninyoursoul.

Page 27: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

Chapter1:KilltheNegativity“Don’t you dare for one more second, surround yourself with people (orsituations)whoarenotawareofthegreatnessyouare.”-BlackwellPrestonFeelingasifyoudonothaveconfidenceissomethingthatallpeoplegothroughatsomepointoranother,eventhosepeoplewhoseemtohaveeverythingundercontrol.Itisnormaltofeellikeyouarenotsureaboutwhatyouaredoingorthatothersmightbejudgingyou,butthisisnotthewaythatthingshavetobe;youarethecontrollerofyourowndestinyandifyouwanttogainmoreconfidence,youcangetthetoolstodothis.Therearealotofsimplestepsthatyoucantaketocomeoutofyourshell,togetthelifethatyouhavealwaysdreamedof.Thefirststepthatyoucantaketogainmoreconfidenceistolearnhowtogetridofallthenegativityinyourworld.Thiswouldincludeallofthepeople,events,andsituationsthatyouencounterthatmakeyoufeellittleorlikeyoujustcannotmeasureup.Themorethatyousurroundyourselfwiththesekindsofsituationstheharder it isgoing tobe to increaseyour confidence.Thesedaily situationsandpeoplearegoingtobeputtingyoudownconstantlyandmakingyoufeellikeyoudonotmatterwhenyoureallydo.Gettingthisnegativityoutofyourlifeisoneofthequickestthingsyoucandotoboostyourconfidenceanditissimpletodo.It'sinevitablethatwewillencounternegativepeople,events,andsituationsinourdailylives,butchoosenottoletitrobyoufromyourpersonalfreedom.Keyword: choose. Follow these easy suggestions to learn how to get thenegativityoutofyourlifeforgood.DoNotWorryAboutWhatOthersSayOften, you may be telling yourself no to something or steering clear from asituation because you think that someone else would not approve of youractions.Stopthinkingthiswayimmediately;youneedtorememberthatyouaretheonewhoislivingyourlifeanditisyourchoicetomakeamistakeortotrysomethingnew. Justbecause someoneelse is tellingyouno,oryou think thattheymightdisapprove,doesnotmean thatyou shoulddo it at all.Beforeyouwriteoffdoingtheactivity,thinkaboutwhytheotherpersonmightsaynoorbe

Page 28: Anxiety: Mastery - Your Guide To Overcoming Anxiety and Living Free From Fear, Panic and Worry

disapproving and hold it up to some scrutiny. Does it make sense that theywoulddisapproveoftheaction?Dotheyhaveyourbestinterestsatheartwhentheysayno?Ifthereasoningdoesnotstandup,thenthereisnoreasonwhyyoushouldnotgoaheadanddoasyouwish.ClickheretocheckouttherestofthisbookonAmazon.