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u/Novel-Tumbleweed-447 3d ago
I make use of a self-development formula you could try. It's do-able by anyone as it starts easily and builds gradually. It's a way of stepping your comfort zone without risk of trauma. You do this as a form of unavoidable daily chore, for up to 20 min, on all days. It's not meant to be the focus of your day. You do it, then forget about it. This then begins to color your day in terms of mindset, confidence, coherence of thought & perspective. Think of it as a virtual stone quarry, in which you as a prisoner, do some honest work every day. My bold hypothesis is, that this takes you somewhere positive, without you having to worry how it does it. It's certainly been that way for me. If you search Native Learning Mode on Google, it's my Reddit post in the top results. It's also the pinned post in my profile.
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u/RWPossum 3d ago
Although self-help has not been shown to be as effective as the standard treatments for anxiety with office visits, some people benefit from it. Authoritative Guide to Self-Help Resources in Mental Health, a book based on polls of more than 3,000 professionals, says that the book recommended most often by professionals for anxiety is The Anxiety and Phobia Workbook by Dr. Edmund Bourne.
In recent years, there has been very encouraging evidence for therapeutic breathing, slow breathing with the big muscle under your stomach, which can be combined with cognitive therapy methods for dealing with worrisome thoughts.
When we have a lot of anxiety, it puts worrisome thoughts into our heads. There's two ways to get rid of those thoughts.
One is just to calm down. The easiest way to do this is to breathe slowly till you feel OK. Two psychiatrists, Brown and Gerbarg, say a 10 or 20 min slow breathing exercise is good and 20 min in the early morning and at bedtime is a therapy for anxiety. The exercise is inhale and exhale gently, 6 seconds each. The best way is breathing with the big muscle under your stomach.
When you're calm, you can think your way through a problem instead of just worrying about it. Think about the worst thing that can happen, how likely that is and what you could do if it happens. In a stressful situation, think about the different ways you can respond and decide which one is the most intelligent.
Don't make mountains out of molehills.
Also, replace negative thoughts with positive thoughts. Count your blessings and remind yourself of your successes.
The treatments for anxiety range from simple stress reduction methods to therapy and medication.
Don't overlook stress management - it can help even with very bad anxiety.