Self Help Anxiety Attacks - Get Help Now!

* What’s the evidence that the thought is true? That it’s not true?

* Is there a more positive, realistic way of looking at the situation?

* What’s the probability that what I’m scared of will actually happen?

* What happens if it does? What is the worst that can happen to me?

* What would I say to a friend who had this worry?

* Progressive muscle relaxation. When anxiety takes hold, progressive muscle relaxation can help you release muscle tension and take a “time out” from your worries. The technique involves systematically tensing and then releasing different muscle groups in your body. As your body relaxes, your mind will follow.

* Deep breathing. When you’re anxious, you breathe faster. This hyperventilation causes symptoms such as dizziness, breathlessness, lightheadedness, and tingly hands and feet. These physical symptoms are frightening, leading to further anxiety and panic. But by breathing deeply from the diaphragm, you can reverse these symptoms and calm yourself down. Take 20 deep breaths this will immediately relax you.

* Meditation. Many types of meditation have been shown to reduce anxiety. Mindfulness meditation, in particular, shows promise for anxiety relief. Research shows that mindfulness meditation can actually change your brain. With regular practice, meditation boosts activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy. Try some of the meditation exercises on this site: