Self Help Anxiety Advice

Self help resource for sufferers of Panic, Anxiety and Depression.

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Within these pages you will find articles, reviews & resources concentrating on self help for Sufferers of Anxiety, OCD, Depression & Panic Attack Disorders

Create a worry period

It’s not easy to keep productive in your day to day life whist plagued with worry and anxiety

Simply trying to stop worrying is not a solution which tends to work in the long term. There may be momentary distractions but the feelings of anxiety and worry will not be gone for long. In fact concentrating too hard on losing those feelings of worry can in some cases bring them on stronger, as they dominate your thinking and remain at the very forefront of you mind. This however does not mean that there is simply nothing that can be done to control anxiety and worry, you just need to approach this from a different angle. Rather than looking to quash the feelings of anxiety, we need to adapt and adopt a method for postponing worry and anxiety.

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Self Help Anxiety Advice

Learn how to postpone worrying

Give yourself a ‘Worry time’. Do this by selecting a specific time and place for worrying. This should remain your constant and should be the same place and time each day (e.g. the dining room - between 7:00 and 7:30 pm ). Try to make the tim early enough that it wont raise your anxiety levels before it’s time to go to bed, but also keep clear of the busier periods of your day or evening.

During this time, you can allow yourself to worry about whatever may be on your mind or eating you up. It’s important however to remember that the remainder of the day needs to be kept ‘worry free’. During the day try to learn to postpone any anxious thoughts or worry. If any anxious thoughts appear during your day, make a mental or even physical note, and then save this for your worry period. Be strong and remember you do not have to worry about this now, instead this should be postponed for addressing during your worry period. With this done, and the anxiety put to one side to be tackled later in the day, you should be able to continue with your day to day routine.

When it is time for your worry period you should go over your list of worries from earlier in the day. Review the worries you have taken note of and if these thoughts are still bothering you, then use this time to worry about them. Importantly however you should only extend this worry to the amount of time allocated for your worry period. You may find that after a short time during the period that these worries no longer seem as important and that you no longer feel anxious. If this is the case then cut the worry period short, and allow yourself to relax for the rest of the day.

Using this method to ‘postpone’ your anxiety, can be a big help as it breaks the cycle of constant worrying throughout the day.

By learning to postpone these anxious thoughts and worry when they occur, you will gain a greater control over your anxiety which will allow you function in a much calmer and collective way, during your everyday life.

Advice on Anxiety and Panic