Six Self-Help Tools for Anxiety

Whether the cause is obvious (a dentist's appointment in an hour) or unknown, experiencing anxiety can dominate your entire existence. You might feel short of breath, or cold. You may experience a racing heartbeat, lose your appetite completely, or, in contrast, feel compelled to eat to try to "stuff down" the feelings.

Those who have experienced anxiety know that it can take many forms. And unfortunately, there are no simple solutions. Remember: if anxiety prevents you from doing what you want or need to do (such as get to that dentist's appointment!) or occurs frequently, you may want to talk with your health care provider or a health professional about your situation, and ask for guidance and help.

If your anxiety is generally mild, though, and relatively infrequent, a variety of self-help techniques might help. Here are a few examples:

1. Exercise. It might be last on your list of "what I want to do," but even just a quick walk around the block can help to alleviate that anxious feeling. The reason: getting physical focuses your mind on moving your body and away from that self-focused, racing feeling.

2. Call a friend whom you trust. Talking about your feelings with someone you know you can trust may help. Be honest, and express how you feel. You might also invite your friend to meet you somewhere: a change of environment can help too.

3. Write about it. Try keeping a journal of the times and situations in which these anxiety attacks occur. That way, you may be able to pinpoint the causes and avoid such situations (for example, perhaps spending too much time alone on the weekend can lead to anxiety).

4. Do something you love. Do you enjoy gardening? Reading? Browsing in a book store? Treat yourself to an experience you enjoy when you're feeling anxious: it can help to distract you away from the anxiety and focus on something positive.

5. Do something for someone else. It can be formal -- signing up as a volunteer to help children learn to read, for example, or a simple act of kindness - holding the door open for a stranger, or letting a flustered mother with four young children going ahead of you in line. Either way, you'll feel better about yourself and your world.

6. Pet a dog or a cat. Studies show that people who own dogs and cats actually can reduce their blood pressure by spending time with their animals. Don't have a pet? See number five above -- and consider volunteering at your local animal shelter!

And remember: there's nothing shameful about experiencing anxiety. If it detracts from the quality of your life, it's important to talk with an expert about possible solutions.