Six Simple Habits That Defeat Anxiety

May 1 17:37 2006 Deanne Repich Print This Article

If you feel anxious, you're not alone. In fact, one in eight Americans experience overwhelming anxiety that interferes with their daily lives. There is hope for anxiety sufferers.  Studies show that you can reduce the anxiety you feel by integrating healthy habits into your lifestyle. This issue I would like to share six simple habits that can go a long way in defeating anxiety.

If you feel anxious,Guest Posting you're not alone. In fact, one in eight Americans experience overwhelming anxiety that interfereswith their daily lives. There is hope for anxiety sufferers. Studies show that you can reduce the anxiety you feel byintegrating healthy habits into your lifestyle. 

This issue I would like to share six simple habits that cango a long way in defeating anxiety. 

1) Acknowledge your Anxiety.

When you hide your anxious feelings for months or years, you perpetuate your anxiety by assuming it's your fault. Anxiety is not your fault. There is nothing inherently wrong with who you are. You are a good, valuable, uniquely specialperson. You simply suffer from anxiety. You are not alone, and there is help available. Share how you're feeling with a trustworthy friend, partner, or relative. Go online and talk with others about what you're going through. Talk to yourdoctor. 

When you acknowledge how you feel, you take an importantstep toward feeling better. You step into the driver's seat and take the wheel away from anxiety. You open the door to learning how to feel better.

2) Learn Strategies to Immediately Deal with Intense Anxiety.

Educate yourself by learning strategies to immediately deal withintense anxiety. The National Institute of Anxiety and Stress, Inc. hasmade available free information that can help you reduceanxiety symptoms quickly, easily, and effectively.  

"Using the Anxiety Pyramid" is a sample lesson from ourcourse. It contains audio and workbook exercises thatshow you:

  • how to stop intense anxiety using a powerful three-step formula
  • how to deal with anxiety symptoms quickly
  • what to do when you're having a panic attack

These easy-to-follow strategies are freely available to anyonewishing to download them by joining our free e-course at: (Get Free Strategies Now link).

3) Use "Power" Language.

Mind-body research shows that the words you use can have a powerful effect on how you feel. Most anxiety sufferers use negative words that destroy their self-esteem and promote a sense of loss of control. I call these "victim words." A fewvictim words include: can't, always, never, and should

Victim words perpetuate your anxiety and fear. They create a negative self-fulfilling prophecy that results in anxious thoughtsand physical symptoms. 

You can learn to defeat anxiety by replacing victim words withpower language. Power language means using words that promote your feelings of self-worth and personal power. 

When you use power language, the statement: "I can't control my anxiety" becomes "I can control my anxiety, and I'm learning skills to conquer it." The statement: "Why do I always feel soanxious?" becomes "I often feel anxious, but not all of the time." The statement: "I shouldn't be late for dinner" becomes"I may be late for dinner. It's unfortunate, but it's OK." 

4) Tone your Inner Power Daily

Think of your inner power as a muscle just like any other muscle. The more you use it, the more toned it becomes and the more you are able to accomplish. Every time you practice a healthy lifestrategy, you actually increase your ability to conquer your anxiety. What you couldn’t do yesterday, you can do today. Withpractice, your new skills will become automatic. This is how you create lasting freedom from anxiety. 

In the words of Aristotle: "We are what we repeatedly do. Excellence, then, is not an act, but a habit."

5) Set Small, Achievable Goals.

Anxiety sufferers tend to set unrealistically high expectations forthemselves. To counteract this tendency, set goals that you caneasily accomplish. This builds your confidence and your sense ofaccomplishment. 

When you are learning skills to handle stress and reduce your anxiety, baby steps work best.  For example, if your goal is tointegrate deep breathing into your life, start by practicing forone-minute intervals three or four times a day instead of for anhour all at once.

Setting small, achievable goals will help will take you farther than you can imagine over time. It will help you reach yourfinal destination: a happier, low-anxiety life.

6) Realize that Now is the Perfect Time to Start Feeling Better. 

And finally, realize that your anxiety and fear will not go awayuntil you stop waiting and start learning. There are manyresources available to you to help you overcome your anxiety-- books, courses, chat rooms, and more.

Some of you have been waiting for the “perfect” time to conquer your anxiety. You may be saying to yourself…"Ican’t tackle my anxiety right now. I’ll wait until my symptomsaren’t so strong to make changes in my life.” Or …“I’ll startmaking changes when my life is less hectic.” The list goes onand on.

Here's what I've discovered: You’ll be waiting a lifetime forthese things to happen. Because when you wait for somethingelse “to happen” to improve your life, you’re giving awayyour power. You feed your anxiety and feelings of loss ofcontrol. 

The only perfect time to conquer your anxiety is  right now…this moment. You do not need to feelsymptom-free or confident or energetic, or any of thoseother things to do this. All you need to do is take thefirst step. 

Practice these six habits daily, and you'll see your skillsimprove as you take back your power from anxiety.

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About Article Author

Deanne Repich
Deanne Repich

Deanne Repich, founder and director of the National Institute of Anxiety and Stress, Inc., is an internationally known anxiety educator, teacher, author, and former sufferer. Tens of thousands of anxiety sufferers have sought her expertise to help them reclaim their lives from anxiety, stress, anxiety disorders, panic attacks, anxiety attacks and social anxiety. She is the creator of the Conquer Anxiety Success Program, author of more than fifty articles, and publishes the Anxiety-Free Living printed Newsletter for anxiety sufferers. She has an a free e-book Anxiety Tips: Seven Keys to Overcoming Anxiety you can download immediately when you visit her website

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