Get the Caregivers' Survival Guide FREE
when you sign-up for the newsletter.
 

Anxiety Busters: 5 Ways to Overcome Your Anxiety

Do these scenes sound familiar:

  • You've been in bed for an hour, tossing and turning, but you can't sleep. You keep re-hashing the day's events and worrying over everything that needs to get done tomorrow. Now you start fretting about the fact that you can't get to sleep.
  • You're trying to quickly get in and out of the grocery store, because mom has a doctor's appointment this afternoon and the kids have to be dropped off at soccer practice. Suddenly your heart starts beating fast, and your hands start to sweat.

Feeling stressed is normal for caregivers. But constant worrying, unrelenting doubts and pre-occupation with the "what ifs" and worst-case scenarios can be unproductive and even paralyzing. Anxiety causes physical symptoms -- trembling, heart palpitations, insomnia, sweating, fatigue – and mental anguish that interfere with day-to-day life.

The good news is that chronic worrying it is a mental habit you can learn how to break. Here are some techniques for coping with anxiety.

Recognize Physical Changes

The first step is to identify when you're becoming anxious. Listen to your body and recognize physical changes in your body: butterflies in the stomach, feeling as if your heart is beating out of your chest, shortness of breath. Don't let your body's symptoms scare you, let them talk to you. That rapid heartbeat doesn't mean you're having a heart attack; it's your body's natural response to anxiety and stress. Once you know the sensations, you can control them. Think of the physical symptoms as a fire engine going to another place. You've noticed them; now let them pass by.

Practice Relaxing

Relaxation techniques, such as deep breathing, can instantly lower the physical symptoms and mental worry associated with anxiety. Place one hand on your stomach above the navel, and the other hand on your chest. Breathe in slowly until the stomach rises and hold your breath for three to five seconds. Then, exhale slowly. Another exercise to try is muscle relaxation. Tense, and then relax your muscles, one by one. Tense your shoulders, then feel the sensation as you relax those muscles. Continue tensing and relaxing down the body: forearms, hands, abdomen, buttocks, legs and feet. In addition, learning yoga, meditation or prayer will teach you techniques that you can use throughout the day to reduce stress.

Print Email
 
14 people are discussing this article with 18 comments
Share
 
 






Free Helpful Guides

Get the Caregivers' Survival Guide FREE
when you sign-up for the Caregivers' Newsletter.

Woodbridge, NJ

Care Providers
Home Healthcare One, LLC
Speak with us about your care needs
McCracken Funeral Home
Contact us about preplanning a funeral
Fink Rosner Ershow-Levenberg, LLC
Contact us about your elder law needs
 

Caregiver Poll

What is your relationship to your loved one with Alzheimer's or another form of dementia?

Parent
Spouse
Grandparent
Other relative
Friend
Neighbor

 
FIND HOUSING AND CARE




 
DOWNLOAD FREE RESOURCES
Everything you need to care for
an elderly family member.
Download your eBook ›
How to find, hire and
manage home care.
Get the home care guide ›
GET ANSWERS
140 characters left

©2014 AgingCare, LLC All rights reserved.  About Us  |  Advertise with Us  |  Sitemap

 

The material of this web site is provided for informational purposes only. AgingCare.com does not provide medical advice, diagnosis or treatment;
or legal, financial or any other professional services advice. Use of this site is subject to our Terms of Use and Privacy Policy.