How To Take Charge Of Your Anxiety So You Can Relax And Enjoy All The Good Things In Life

Everyone worries, feels uncomfortable or gets scared at times. 

But if you find yourself, constantly feeling worried or scared much of the time, or if you repeatedly feel anxious, nervous or panicky, then there is a good chance that you may be suffering from an anxiety disorder.

The real antidote to anxiety is relaxation and calm, and the first step to becoming a calmer and more happier you.

Is knowing how to quickly change and manage your state, because everything, is all about how you feel.

If you want to begin to reduce your anxiety, then there are few very important principles that you have to understand and follow, otherwise you will never begin to reduce it.

As long as you're in no real danger, what you should avoid doing, is:

  • Using safety tactics, behaviors and avoidance measures
  • Try to control it, stop it, defeat it, suppress it, fight it and resist it
One of the reasons why people struggle with anxiety and fear, is because they want to feel perfectly calm and controlled in every situation. 

Therefore they make a decision that they must stop feeling anxious, then they embark on a mission to try and never feel anxious again.

Here is something that you may or might not know.

You cannot overcome anxiety or fear, if you dread or you keep worrying about it or you're constantly fearing and trying to avoid the next time it might happen. 

Have you ever noticed, the more you focus on your feelings of anxiety, the more you battle with your feelings, the more anxious you will feel?

Trying not to feel anxious equals more anxiety, because when you try to resist your anxiety, you will be supplying it with the fuel that will maintain the anxiety patterns and cycle.

Accepting that it is perfectly OK to feel anxious and not caring or worrying about it, should it happen, equals less anxiety.

Because when you won't accept it or you fear the next time it will happen, you will probably start introducing safety behaviors or avoidance tactics.

Anxiety is a perfectly natural response, that we all experience now and again, and it is part of our genetic, inbuilt survival mechanism.

Therefore, anxiety is something that you cannot technically get rid of, because it is a part of you that is designed to protect you and to help to keep you safe.

The trouble is, you can attach high levels of anxiety, to just about anything and the real problem starts when your fight or flight response is being triggered in the absence of any real threats or dangers.

This is what is known as a learned behavioral response, and if you're fight or flight response is being triggered for non threatening situations.

Then the way to treat this is to rewire your brain, so it only activates your fight or flight response when it is really neccessary.

Therefore, rather than carrying on fighting and resisting your mind, feelings and emotions, and being defeated and beaten, every single time, it happens.

Wouldn't it be so much better, to give up the endless fight, that is getting you nowhere and instead; start to focus on ways to feel calm and at peace and ways to change the way you respond?

Standing up to fear and anxiety

Although in specific situations, anxiety and fear can help to protect you. In most cases, it is not needed, and it is the positive and calm, good feelings, that really protect you, the most.

"Fear less, hope more, hate less love more" and good things will come your way"

Looking forwards to the things you hate or dread and learning to love your fear and anxiety and all the things that trigger it, will help to reduce it, more and more.

If you can find the courage and strength, and you're so much much stronger and way more powerful than your puny anxiety and fear.

Then you can begin to face and overcome, anything that tries to get in your way, to becoming your true great and limitless, best self.

If you want to grow and expand, and begin to feel less and less anxious, then you have to accept a bit of discomfort and anxiety.

If you feel uncomfortable, tense and anxious, don't try and suppress it or worry about it.

Accept it, and be OK with it, .

Do not try and push away any fearful thoughts, in fact do the opposite, and willingly allow your mind to experience all fearful thoughts, for as long as it likes.

One of the steps to reducing and minimizing your anxiety, is to change the way you react to them.

Because, fighting and resisting it will just maintain and continue the pattern and cycle of even more feelings of anxiety and more anxious thoughts.

If you think about it, anxiety is not that bad nor is it much different to feel excited or performing vigorous exercise.

Because, all three carry the same kind of physical symptoms, such as a racing heart and rapid breathing.

The difference is, how you label them and what it means to you.

With anxiety, you label it, with some bad is about to happen and you class it as something you want to avoid, defeat or something that you dislike or dread.

However, when you attach similar types of feelings of excitement, then you accept them and you associate them, with something good or something that you are looking forwards too.

Try and relabel, you anxious feelings, and call it excitement.

Looking forwards to challenging yourself or doing all the things that make you feel uncomfortable, can also help to reduce them.

Why avoidance and safety measures, makes you anxious feelings more intense?

There are a few things that you have to be aware of, if you want to reduce and overcome your anxiety.

Each time you feel anxious, stressed, tense or uncomfortable, it is an opportunity for you to relax and do things differently, which will help you to manage and reduce your intense feelings of anxiety.

What fuels you anxiety, is when you attach your fight or flight response to specific situations or things, that as led your mind to associate, as being; dangerous or threatening.

Basically, your mind is focusing on the worse case scenario as of it is happening for real, and then it will use the emotion of fear, to try to get you to avoid or leave leave that situation.

All of which, is preventing you from relaxing and focusing on the outcome you want.

When this happens, you fight or flight response, gets activated, adrenaline rushes through your body, your breathing becomes rapid. 

You may experience butterflies in your stomach, your heart beat will increase and your muscles will begin to tense.

When you think about it, the moment you start to feel anxious, the only choices you have, are:

  1. You can try and fight it and hold it back, but this will increase your feelings of anxiety
  2. You can avoid the situation or make a quick exit, but this will justify your anxiety
  3. You can stand your ground, allow it to happen, and focus on calming your mind and body
All these intense feelings and emotions, and imaginings running through your mind, trick you into thinking that something bad is about to happen, but in reality, the danger only exists in your mind.

Your mind will use strong feelings and emotions, to try grab your attention and get you to avoid or get away from the situation or for you to make plans to keep you safe.

All those intense feelings and emotions, will probably make you feel, you need to play it safe or avoid or get away from the situation, person or thing.

Very often, it is not the situation or thing that is the real problem.

The real problem for you now is, you have attached your fight or flight response to specific things, people and situations, and it is the feelings of fear, that you don't like.

The trouble is, the more you deploy avoidance tactic or the more often you play it safe, the stronger and intense those feelings and emotional responses will become.

Avoidance and safety tactics, come under the category, of trying to control or stop your anxiety, the trouble is they only serve to justify it and make it stronger.

The more things you do, that involve the use safe behaviors or avoiding the thing or situation that makes you feel uncomfortable. 

The longer you will hold onto your anxiety and the more you will condition your mind to associate the thing or situation with danger.

The way your mind sees things, is:

The situation or thing must be dangerous, otherwise, why would you want to avoid it or prevent it from happening.

Now you understand that using safety, suppression, resistance or avoidance tactics is responsible for fuelling your anxiety.

You can now, stop worrying about it and stop trying to fight it or control it.

Because the best way to overcome your fear and anxiety is to work on breaking the link that maintains your anxiety responses and your unhelpful, patterns of behavior.

Gradually, start to face your fears and step out of your comfort zone.

If you feel anxious, accept how you feel, feel it and allow it to happen, smile or hum a happy tune, then focus all your attention, externally.

Another thing that can help you is, for you to create an anchor imagination.

To do this.

Find somewhere quiet, and just allow your body to relax, if any negative or fearful thoughts, grab your attention.

Just allow your mind to experience them, no need for you to react or become engaged in them, just observe them without reacting, and let them flow bye peacefully and unchallenged.

Continue, to release any pockets of tension, you're holding onto.

Once you feel more relaxed.

Imagine yourself on a tropical beach, or somewhere peaceful and relaxing.

Try and engage, all your sense and focus on how calm and relaxed you feel and how safe and secure you feel.

Do this everyday or night, until you can imagine yourself at your ideal safe location, and you automatically start to feel calm.

Then, on the onset of any anxiety, imagine or return in your mind, to your anchor, calming and good feeling place.

How can I stop my anxiety?

Anxiety disorders or GAD, seems to be on the increase around the world. It is estimated that there are up to 40 million people in America alone, who suffer with some form of anxiety disorder each year.

There are many various ways of reducing and overcoming your anxiety. 

Ranging from psychotherapy, medication, cognitive behavioral therapy and natural treatments.

Some of the natural treatments include.

  • Relaxation techniques 
  • Breathing exercises
  • Self hypnosis
  • Emotional Freedom Techniques
  • Mindfulness
  • Meditation
  • Natural treatments
  • Alexander Technique, yoga, "tai chi"
Learning how to manage your stress and releasing any tension from your body is also an essential part of your recovery.

Stress and tension are a part of your fight or flight mechanism, and your mind will use your body and how you feel, as part of its survival feedback loop.

When your body is in a state of stress or your muscles are tense, your brain will associate this, as, something bad is about to happen, otherwise why would your body be stressed or tense.

Because, your body is stressed or tense, your brain, will then frantically search for a threat, whe it cannot find one, it will go inwards and it will create imagined threats and scenarios and your imagings and your feelings, will become the threat that needs avoiding or defeating.

Having a positive and relaxed physiology, where your muscles are free of tension and your body is calm and balanced, will send a message back to your brain, that all is well.

Maintaing your natural, poised, relaxed and balanced posture, where you sit, move and stant, with ease, grace and the least amount of tension, will give you a positive physiology.

The most important thing is for you to focus and work on, what you want, instead of focusing on, what you don't want, which is, feeling anxious.

Therefore, it is incredibly important, that you focus on how you can start to feel good about yourself and how you can begin to quieten your mind and calm your body.

Ask., yourself, what is holding you back, what are the external triggers or inner dialogue that are making you feel anxious?

What are you worrying about or what are the consequences or outcome that you want to prevent.

Of course, you should not always dismiss you anxiety, as it could be trying to relay to you and important message.

Doing a quick risk assessment, to see whether there is a real genuine risk or concern, so you can take any necessary precautions, is OK.

But, most of our worries and concerns, are not founded on any real genuine dangers, therefore it is important for you to instruct your mind, that there are no potential dangers, therefore the anxiety is not necessary.

Anxiety is a learned response and behavior, and part of your recovery process, should be to rewire your brain and change the way you respond, so your fight or flight response, only gets triggered when it is really necessary.

If yo know, that you'll be OK, then reassure your anxious mind and let it know.

"Whatever happens, you know you will be OK" or let your mind know, "You can handle it"

If you know there is no real threat.

Start to challenge and not care too much about the outcome or the perceived consequences and begin to destroy the beliefs that are driving your anxiety.

When you feel anxious, ask, yourself.

What are the consequences or what is the worse case scenario.

We scare ourselves through our imagination, when we use it in self defeating ways.

But, equally, we can change and make ourselves feel more relaxed and comfortable, with good use of our imagination.

The important thing to do is to focus on how you can feel good about yourself.

Ask yourself, what is holding you back, what is preventing you from feel good?

What sort of things are you saying to yourself that is making you feel unsure, causing you to doubt yourself or making you feel uncomfortable.

Another good technique to help you to process and reduce your anxiety is, by:

After you have been feeling anxious.

Write down how you felt at the time, or why you think to you felt anxious.

Can general anxiety disorder go away?

Many people who suffer with anxiety, also worry a lot. 

This can stem right back to their early childhood or it can be a result of a traumatic experience or an accumulation of negative experiences.

If you suffer with high levels of anxiety, then it is incredibly important that you address it as soon as possible rather than leaving it to fester and get out of control.

A change in lifestyle habits and reducing your stress and tension can certainly help to significantly reduce you anxiety.

But unless you start to do things differently, then it is highly likely that your GAD will go away by itself.

Many people feel too embarrassed to seek out help, therefore they tend to keep it themselves or they try and deal with it as best as they can.

Others try and suppress it or resist it. 

However, trying to suppress or resisting it or using safety or avoidance tactics, will make the anxiety even worse and more intense.

Because when you use safety or avoidance measures. You're actually reinforcing and justifying that the anxiety is necessary.

The way your mind sees things is. 

It must be dangerous, or why else would you be avoiding the thing, people or situations that make you feel anxious?

Natural treatment for Panic Attacks and General Anxiety Disorder

Natural anxiety treatments are becoming a popular part of many people's anxiety treatment strategies.

The highly popular online program. Panic Away.

Offers you many helpful tips, exercises and techniques to help you to break the anxiety patterns and cycles that are the root cause of your general anxiety and panic attacks.

If you're really struggling with high levels of anxiety and you feel you need a bit of welcome help and relief.

Then you might be interested in joining the popular online community that has already helped thousands of people Cure Their General Anxiety Disorder and Panic Attacks

Whatever strategy you choose, don't give up and remember, we all have setbacks along our road to recovery.

The thing is, keep practising, doing and learning, because perseverance and persistence are the key to successfully treating and overcoming your anxiety.

Changing the way you do things

If you would like to reduce and overcome your anxiety then it is important for you to accept that you will have to do things differently.

It can be hard at first and rather daunting to accept that you will have to do things that are completely opposite to what you have been used to doing all those years.

The problem you have is. You have attached your fight or flight response to all those things and situations that make you feel anxious.

In the majority of cases. It is not the actual situation or thing that is your problem. 

The real problem is you have managed to attach your fight or flight response mechanism to your feared things and situations. 

When you're feeling anxious, this means that your emotional part of your brain is anticipating that something bad is about to happen, even though, logically, you know you're perfectly safe.

This pattern, link and association therefore needs to be broken, so you can educate your mind to accept that nothing bad is going to happen, therefore the anxiety is not necessary.

If you try and fight or suppress your anxiety, then it will defeat you every time. Because all those techniques and ways of coping are what drives and fuels your anxiety.

Therefore, rather than continuing to try and suppress or stop your anxious thoughts and feelings or resorting to coping, avoidance and safety tactics.

Wouldn't it be more beneficial for you to start to think about.

Why it is happening and what can you do to begin to reduce it and break the fight or flight link and association?

Is the voice in your head accurate?

People who worry a lot or those who experience general anxiety tend to be highly sensitive and very creative people.

An anxious person will spend a lot of their time trying to anticipate the future or second guessing what will happen or what might go wrong.

This makes them excellent at negatively planning for the future as they like the reassurance and certainty that everything will be fine.

The reality is. You cannot control everything that happens on the outside, but you can learn how to control the way you react to external events and situations.

Anxious people struggle with their thoughts and they become a slave to their anxiety and the negative and sometimes dominant voice in their head.

Maybe your own inner voice tells you things like: 

  • You're not good enough
  • You're not worthy enough
  • You're inadequate
Other people might tell you that you're good enough, equal and worthy enough, but you do not really see it or believe it because you don't feel it. 

If this is the case then you need to start to change the not good enoughs to you're good enough.

Try and get into the habit of filling your mind with positive and self encouraging thoughts about yourself.

Another problem you probably have is all those anxious thoughts and imaginings that trigger all the anxiety, worry and stress.

The thing with anxious thoughts is they do not necessary represent the truth and even if what you're worrying about does happen, it is rarely as bad as you were imagining.

When you have anxious thought and imagining then you're body will respond with sensations and symptoms of stress, just the same as if you were in a real life threatening situation.

Therefore, even though the situation is imagined the feelings are very real.

When people start to have anxious thoughts.

The usually attempt to try and push them away, stop them, suppress them or distract themselves from them.

Here's a thing that not many people know.

The more you try to stop, resist, push them away or block them out. The more they will persist and the more you'll have them.

Any form of thought suppression or thought resistance will make your anxiety much, much worse.

The difference between suffering months and months or even, years and years of anxiety with the same old daily repetitive thoughts and just experiencing a few minutes or less, of discomfort.

Can all come down to whether you try and suppress or resist your anxious and fearful thoughts or not.

People can have the same old anxious and worry thought over and over again on a daily basis, which can cause them endless stress and anxiety as well as many sleepless or restless nights.

Yet, with a a change in attitude, all the long periods of stress and anxiety could be easily avoided,just by changing the way you do things.

So instead of fighting and trying to suppress and push away your anxious thoughts.

In future, start to do the exact opposite.

Instead of trying to push them away or wanting to stop them.

Willingly allow your mind to carry on thinking the anxious and fearful thoughts. 

Just let yourself know that there just thoughts and nothing bad is going to happen and then instead of engaging in the contents of your mind, become the calm observer of them and just let them carry on.

Another thing you can try is.

When you start having the anxious thoughts.

Ask yourself.

What am I creating here, and then imagine that situation going exactly as you would like it to go and imagine yourself feeling as you would like to feel.

What is the positive intention of your anxiety?

Another reason why you should probably not try and suppress or blockout your anxiety is because your mind is trying to deliver you an important message in its attempt to try and protect you and keep you safe.

The trouble is, in most cases your mind is actually over protecting you or it is triggering your fight or flight response and early safety warning system, in the absence of danger and when the fear response is not necessary.

When you're having those anxious thoughts and responses. Your mind is doing an advanced safety, risk assessment. 

Therefore it is important that you allow your mind to carry on and perform its risk assessment, but it is equally important to answer to your mind and reassure your mind that the situation is safe, everything will be OK and nothing bad will happen.

Because there is always more ways of perceiving yourself, your situations and the world and it is just as easy to imagine things going well than it is to keep imagining things going wrong or bad all the time.

Ask your mind, what is its positive intention behind the worry and anxiety and ask the question whether the thought is true and what is the evidence supporting the fear, anxiety and belief.

Your thoughts and emotions are your mind's way of trying to communicate, what it thinks is an urgent message to you that requires immediate action or your immediate attention.

The positive intention is usually your mind trying to protect your from something that might happen or to try and get you to prevent something that you don't want to happen, from happening.

Thank your mind for trying to protect you, but then reply, the situation is not dangerous or the situation is safe, so the fear in unnecessary.

You can do some preparation work to cover all eventualities and you can do what you can to make sure everything runs smoothly or you can let yourself know.

"Whatever happens you'll be OK", then you should let it go.

Imagining things going exactly the way you want them to go or accepting the worst case scenario and being OK with it can help as can imaging yourself beyond the thing that you're worrying about and seeing yourself safe and secure can also ease your anxiety.

Changing your thoughts and beliefs behind your fears takes time and practice because it takes time to form new neural pathways and connections in your brain.

If you started to brush your teeth with the opposite hand to which you would normally use, then it would take a while to form new neural pathways and connections.

But if you persisted then after a while it would become a natural and automatic way of doing it for you, the same principal applies to your thoughts and imaginings.

Chipping away at your fears can also be useful. Ask yourself, how can you be certain that your worry or anxiety is true and why should you believe the negative belief that is driving your fear.

Most of the time, The danger only exists within the imagination and not in actual reality. Let yourself that it is just thoughts and feelings and thoughts and feelings can never harm you, they never have and they never will.

When you have the strong anxious thought that creates all the strong emotions, feelings and behaviors. Do not always trust or react badly to that thought or imagining. 

You could either replace it with a alternative or positive thoughts or your could simply reply with something.

  • So what
  • Why does it matter
  • I can handle it
  • It's not going to hurt me, so I'll do it
Challenge, dismiss, ridicule and change the thoughts and beliefs.

The opposite to fear and dread are like, enjoy, happy, look forwards to, safe, secure. Therefore it is a good idea to replace the words that trigger your fear with an opposite positive word or thought.

This even applies to the fear or feelings. If you embrace and love the feelings or the situations or things that trigger your fears instead of using negative words, like I hate, I don't want, I must stop, then it will begin to reduce the feelings of discomfort and replace them with better feelings.

It's all about changing negative feelings with positive feelings of calm and peace.

Take control of your insecure and dominant inner voice

People who suffer with anxiety allow themselves to be bullied and controlled by their inner dominant voice.

The trouble is. If you allow that dominant insecure voice in your head to control you. 

Then it will force you into using safety or avoidance tactics to control your anxiety or to try and keep you away from the thing or situation that you're worried about happening or you're scared of.

But now it is your time to take control, because it should be you who is the dominant voice.

Thing usually tend go something like this.

Something will suddenly grab your conscious attention or you'll learn of something that you will have to do or face and all the worry and anxiety will start to kick in.

Your mind will then be flooded with anxious thoughts, sounds and images that will trigger and fearful and stressful response.

This is your mind doing a kind of risk assessment to show you what might happen or what might go wrong.

Although the risk or threat is only happening in your mind it will feel to you as if it is actually happening now or it is about to happen.

Your mind, with the aid of sensation of fear.

Will then come up with all kinds of safety avoidance measures or strategies to try and get you to either avoid, make other plans, keep yourself occupied or leave the situation or thing that makes you feel uncomfortable.

If you want to overcome your anxiety and fears you have to face the situation or thing that you're afraid of, including the actual feelings and sensations of fear itself. 

Until your mind accepts that there is no danger, so it will no longer react with fear in that situation again.

When your dominant mind starts to try and control your action and behaviors.

Silently and firmly override that dominant and insecure voice.

Make it crystal clear that you're OK with feeling anxious and you're not going to allow the anxiety to stop or prevent you from doing what you want to do or say.

If you're worried about something happening. Tell yourself silently and firmly.

If that happens, I know I'll be OK, so the anxiety is not necessary and keep repeating it to yourself until any resistance from your inner self, dissolves.

Accept the worst case scenario and be fine with it or tell yourself you can handle it.

Very often, the reason why you feel anxious is because you have associated what you're afraid of with being dangerous, something you don't want to happen or a negative.

You can replace the negative with something more positive or reassuring.

Instead of living your life afraid and always allowing the negative or the fear of the consequences to control you.

Change all the dreads, don't want to, fears and dislikes, to a positive.

Such as:

  • I am looking forwards to
  • That seems like fun
  • I love
  • I enjoy
  • I am happy
  • I have the confidence to
Anxiety persists if you keep focusing on it or you keep trying to control it.

That's why it is better to feel it and let it happen, rather than using safety or avoidance tactics and only focus and work on feeling cool, calm and composed.

If you suffer with high levels of stress and anxiety, then keeping active and deeply relaxing are a necessity.

Some people say they that have not got time to slow down and relax, 

If you have not got time then you need to make time or try and incorporate keeping active and relaxing into your daily schedule.

Because not only will deeply relaxing help you to reduce your stress and  anxiety .

It can also benefit you in many more positive ways, like:

  • Improve your performance levels and standard
  • Help you to focus and concentrate
  • Boost your creative problem solving skills
  • Help you to look and feel younger
  • Help improve your wellness and well-being
  • Help you to live longer
  • Help you to handle stressful situations better
According to numerous scientific studies. 

Positive emotions and a calm and relaxed body have been linked with better wellness, better health, increased self confidence and self esteem, more success and even a longer life.

Whilst worry, stress and negative emotions can lower your immune system increase the risk many illnesses and addictive problems.

As little as three minutes meditation and breathing exercises, especially first thing in the morning, will tremendously benefit you and help to set you up for the rest of the day.

Gratitude and mindfulness are to great ways to induce positive feelings and emotions as they will allow you to leave in the peace and calm of the moment, without any judgement or negative resistance.

Make it a habit to praise yourself up for all your achievements, even the small ones.

And learn to appreciate and savor all the good and positive things in your life, no matter how big or small and if you look for all the good, you'll find more of the good.

Define yourself in positive and capable ways, instead of allowing your negative situations and others to define you.

Positive and calm energy

If you have been feeling worried, anxious and stressed for quite a prolonged period of time now then this can lower your mood and put you in a negative state of mind and body.

Prolonged period of anxiety and stress can also drain your energy levels and play havoc with your sleep cycles.

The opposite to anxious, negative and stressed is the calm and positive feelings and emotions. 

If you have been struggling with anxiety for quite some time then you may need to boost your mood and your serotonin levels.

Because when you're feeling calmer, happier and more at peace with yourself and this world then you find it a lot easier to handle and cope with the stresses and strains of life. 

When you feel good and relaxed then the world will seem a better place and you will find it much easier to overcome your anxiety and fears.

There are many ways that can help you to increase your serotonin levels and help you to improve your mood.

If you prefer the medication route. Then you're doctor can help to prescribe your the right forms of anxiety and depression medication.

But there are also many natural ways that can help you to reduce your stress and boost your mood.

Any form of meditation or breathing techniques are a great natural way to reduce your stress and anxiety and boost your mood.

  • Yoga
  • Tai chi
  • The Alexander Technique
  • Hypnosis
  • Walk in nature
  • Exercise
  • Muscle tensing and relaxing techniques
  • Mindfulness
  • Listening to relaxing or happy music
Are good ways to help you to relax and boost your mood.

Eating a good healthy and well balanced diet that provides you with all the essential vitamins and minerals that your body needs to function at its peak performance best is also important.

Magnesium is a really important mineral and there is a good reason why it is called to calming mineral.

What is anxiety?

Anxiety is both a psychological and physiological condition. Your mind and body are not to separate identities, they are one whole system that directly affects each other.

The anxiety is actually your fight or flight response. Which is triggered by your brain.

Your anxiety can be activated by both an imagined scenario or by an external stimuli.

When your senses perceive a threat. The data is then sent from your sensory organs to your emotional part of your brain.

If your emotional brain matches up the incoming data being relayed by your senses to your emotional brain with a potential threat, and your brain will filter through your negative emotional memories to search for a potential threat.

Then your brain will then trigger the release of adrenaline which will enter your body and activate stressful, chemical and physical changes in your body.

Anxiety and fear is a physical state, it is your mind alerting you of a potential threat and priming and pumping your body to prepare itself to run or fight the perceived threat.

The chemical and physical changes in your body are

  • The release of adrenaline and the stress hormone cortisol in the body 
  • Increase in heart rate a blood pressure 
  • Rapid or shallow breathing 
  • Pumping of blood from the digestive system to the major muscle groups 
  • Tightening of the muscles

The best known way to overcome your anxiety and fear is to face the situations that would normally make you feel anxious.

The really important thing to be aware of is. You cannot overcome your anxiety without feeling and having to go through a bit of discomfort.

There are many natural ways and techniques that you can use to reduce and lower your fear and anxiety. Anything physical and relaxing will help you to lower your anxiety.

If you know of the specific types of situations that would normally make you feel anxious.

If you do a moderate or quick exercise workout before you have to face the stressful or challenging situation. Then that can help you to burn of all that unnecessary energy.

Exercising before you face the fearful event will also trick your mind into switching your anxiety and your fight or flight response off.

Because in a real life threatening situation, your brain would trigger your fight or flight response to give you some extra energy and strength to help you survive the threat. 

You would either run or fight off your attacker, which would burn off all that that extra boost of energy. 

Once you had used this extra boost of energy and strength. This would be a signal to your brain that the danger has passed. 

So your brain would turn off your fight or flight response and you would return back to a state of calm and balance.

By exercising before the situation that would normally make you feel anxious. 

Because you're burning off the extra boost of energy from the anxiety, your mind will think the threat is over so it will switch off your fight or flight response.

Symptoms of anxiety

Anxiety is a learned behavior and often the initial source of the fear is caused from a previous bad or negative experience or memory.

Where your mind has learned to associate certain things, people, situations and events with danger.

Your emotional part of your brain that stores and processes memories, will use your negative or traumatic bad memories as feedback to gauge how you react in the future.

Should you ever have to face the same or a similar type of situation or thing again.

Your emotional part of your brain will also associate the negative feelings and emotions that you experienced at the time your bad or traumatic experience happened to your negative memory.

Because of the mind and body link. 

Any feelings of stress, tension or anxiety can cause the emotional part of your brain to thrust your back and remind you of your negative experience.

This can leave you feeling and responding as if you're in danger again.

Or it can remind you of the time you may have thought you were dying or remind you of a time when you had a bad or negative experience.

If you have had a really bad or negative experience. It is important to remind yourself that it is in the past and it is not going to happen to you again.

Intense emotional and physical feelings become inter linked to our memories. 

This means that you're more likely to experience higher levels of anxiety at time when you're feeling stressed or tense.

If you suffer with frequent and persistent anxiety then this means that your body as no time to return back to it's relaxed resting state.

Which will keep your anxiety barometer stuck on high alert to danger and it can lead to serious physiological and physical damages.

The fight or flight or flight process is activated by the release of adrenaline into your body. 

The adrenaline then triggers all the high levels of energy and alertness which are then followed by physical symptoms of stress and fear like 

  • Shallow breathing 
  • The rapid heartbeat 
  • The churning of the stomach 
  • The tensing of the muscles 
  • Legs feeling like jelly 
  • Shaking and trembling

The part of your mind that controls your emotional responses and the fight or flight mechanism is all linked up and connected to your body. 

Therefore because of the mind and body connection your mind will use input from your body as part of your fear feedback loop to gauge your reactions and behaviors

If your muscles are tense or your body is full of adrenaline, your breathing is shallow or you're holding yourself in a shortened stature.

Where your head is pulled back and pushed forwards, your back is curved, your shoulders are hunched and your neck is stiff or contracted. 

Then this will put you in the startled mode.

Because of the mind body link. 

Your emotional brain will interpret these signals from the body which is mimicking the fight or flight process as something bad is about to happen.

How you can get stuck in the anxiety loop

In a real life threatening situation where you would have to fight off or run away from the attacker all that energy would be used up and burned off.

But when you're reacting with fear to things that are not threatening, then all that adrenaline and high levels of energy do not get used up, and as all the energy has no other outlet then it will remain in your body.

This energy and adrenaline will accumulate in your body and keep your mind and body in a fearful and stressful state of high alert to danger.

So effectively you will get stuck in survival mode and your senses will become heightened to danger causing them to constantly scan for threats in your environment. 

The result of this will mean more fear, stress and anxiety which will keep a constant and steady supply of adrenaline to be released into your system.

This pattern can keep repeating on itself until you lower your stress and you teach your emotional mind to only react with fear and anxiety when it is necessary and appropriate.

When people become overwhelmed with stress and anxiety they will enter into one of the four fight or flight responses and states

  • Fight response – this is where you become emotionally aroused, you tense your body and you become agitated
  • Flight response – this is where you become anxious and you start to feel uncomfortable and you just want to escape from a situation or thing 
  • Submissive/surrender- this is where you freeze under pressure, your body shrinks and tenses, your mind is flooded with fearful thoughts, your confidence goes low and your overwhelming feelings and emotions paralyses you 
  • Avoidance - this is where you learn that you have to face or do something you dread or fear which evokes those what if thoughts and scenarios that trigger a stressful and fearful responses

Cognitive behavioural therapy

Cognitive behavioural therapy can be beneficial to help you to challenge the beliefs that are driving your anxiety.

When you begin to feel anxious it is because your mind is anticipating that something bad is going to happen or something is going to go wrong for you or your family.

The trouble with trying to replace those anxious thoughts with positive ones is, when your mind thinks it's faced with a potential threat then logic and reasoning goes out of the window.

If you use cognitive behavioural therapy then the best time to apply it is when you're already feeling calm and relaxed and not at the point of stress and fear.

When you're feeling anxious it is because your mind fears the not knowing and there are a few things you can do like reassuring your mind that everything will be OK.

So if you're having anxious thoughts or feelings you can let your mind know

"What ever happens, I'll be OK"

The secret to stop feeling anxious is knowing how to change your state. 

However, there are other things that you can say that can educate your mind not to activate the fight or flight process when you start to feel uncomfortable like

"Thanks you for protecting me, but I am perfectly safe, so the anxiety is not necessary"

" If that happens, I'll be OK so the fear is not needed."

"There are no dangers present so the anxiety is not necessary."

You can also use your mind to switch your body back into that calm state by imagining you're at a beautiful and tranquil location. 

Such as on a beach or walking by a lake the moment you begin to feel anxious or stressful, just imagine your in your safe location and engage all of your senses.

How To Treat Anxiety Fast And Return To Calm In Under Sixty Seconds

To overcome your fears and anxieties at some point you have to face you fears, this can prove to be the hardest part for many people.

The good news is there are methods and techniques that can help you to do this. The program below will teach you a simple trick to stop a panic attack or relieve high anxiety levels in 60 seconds or less. 

It teaches you how you can use your mind body connection to quickly stop an anxiety attack from taking hold. 

Sometimes you don't always know when an anxiety attack will strike so you cannot always prepare yourself for it.

The big advantage of this technique is it will give you an in the moment technique that you can learn which will quickly change your state back to feeling calm.

The big advantage of this technique is, you can discreetly apply it at any time, any place and anywhere should the anxiety suddenly strike you.

It's actually based on a revolutionary new clinically proven form of therapy, called, Neuro Activation Therapy. This technique has nothing to do with drugs, breathing exercises or the standard coping techniques.

The same technique also works on fears, phobias, overwhelming levels or stress and worry, obsessive-compulsive disorder, social anxiety and even depression.

It will give you greater confidence to face those challenging and stressful situations and you will feel a whole lot better when you know you have at your disposal a technique.

That will very quickly switch off anxiety and by breaking the fear circuit allowing you to return back to a calm and relaxed state.


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