Overcome Anxiety: Ebook (74+ pages)

$19.99

Description

Are you constantly afraid, worried, or perhaps nervous? Do you have trouble sleeping, or always feel tired and panicky? Do you often wonder why you can’t stop worrying and why you’re still
fearful? Do you wish you could overcome these issues so you can start living the life you want?

These types of feelings and emotions are often diagnosed as anxiety. These feelings of worry and fear are a normal reaction of the brain that is a result of many factors that are causing an imbalance or challenge to our daily routine. Everyone deals with moments in their life when they feel like the world is about to fall apart on us. During these moments, it can be difficult to describe the feelings of tension, helplessness, and anxiety that is running rampant through our minds. We feel that we would be ecstatic if we could simply disappear and emerge when stressful situations in our lives have passed.

While this is a completely normal reaction to stressful situations, there are times when these emotions and thoughts become so common that they start to have a major impact on our lives. When this happens, you have crossed the line from normal into abnormal. If your feelings of fear become so frequent and debilitating that you have difficulties performing even the most basic of physical activities, then it is a much more serious problem that needs to be addressed. Many people experience this condition, known as an anxiety disorder. Generally speaking, if our reactions to certain situations are much more grandiose than the response of others, then you might be suffering from an anxiety disorder.

Fortunately, if you are suffering from an anxiety disorder, there is hope that you can be successfully treated and start to live a normal life once again. An experience that is free of constant fear, worry, and anxiety. By making some simple changes in your lifestyle and daily routine, you can start to overcome your anxiety and finally be free of the debilitating effects of the condition.

Introduction………………………………………………………………………………………………………6
Chapter 1 – Understanding Anxiety……………………………………………………………………8
Defining Anxiety ………………………………………………………………………………………………8
Defining Stress………………………………………………………………………………………………..9
The Problem with Anxiety ……………………………………………………………………………….10
How Anxiety Might Affect You………………………………………………………………………….11
Chapter 2 – Determining Your Type of Anxiety…………………………………………………13
General Anxiety Disorder ………………………………………………………………………………..13
Panic Disorder……………………………………………………………………………………………….14
Social Anxiety Disorder …………………………………………………………………………………..16
Phobias ………………………………………………………………………………………………………..17
Obsessive-Compulsive Disorder………………………………………………………………………18
Post-Traumatic Stress Disorder ……………………………………………………………………….19
Separation Anxiety Disorder ……………………………………………………………………………20
Chapter 3 – Practicing Mindfulness to Overcome Anxiety ………………………………..22
Benefits of Mindfulness …………………………………………………………………………………..23
Chapter 4 – How to Use Breathing Techniques to Stop Anxiety ………………………..26
The Relationship Between Stress and Breathing………………………………………………..27
The Breath-Relaxation Response …………………………………………………………………….28
Sympathetic Nervous System vs. Parasympathetic Nervous System……………………28
Breathing Exercises to Reduce Anxiety …………………………………………………………….29
Chapter 5 – How to Manage Your Thoughts to Control Anxiety…………………………32
Manage Your Anxiety by Managing Your Thoughts…………………………………………….33
What Triggers Anxious Thoughts?……………………………………………………………………34
Chapter 6 – How to Manage Your Activities to Reduce Anxiety…………………………37
Learn to Keep a Schedule……………………………………………………………………………….38
Find Out Where You’re Spending Your Time……………………………………………………..38
Time Management vs. Managing Activities………………………………………………………..39
Prioritization ………………………………………………………………………………………………….39
Plan and Practice …………………………………………………………………………………………..40

Chapter 7 – Ways to Find Instant Calm and Overcome Anxiety…………………………41
The Best Ways to Find Instant Calm…………………………………………………………………42
Positive Self-Talk …………………………………………………………………………………………..43
Guided Imagery……………………………………………………………………………………………..44
Prayer or Meditation……………………………………………………………………………………….45
Practice Gratitude ………………………………………………………………………………………….46
Chapter 8 – Getting In Tune with Your Thoughts and Feelings………………………….47
How to Deal with Unhelpful Thoughts ……………………………………………………………….48
Understanding Your Feelings…………………………………………………………………………..51
Realizing Feelings Are Neither Right or Wrong ………………………………………………….52
Recognizing Your Feelings ……………………………………………………………………………..53
Chapter 9 – The Importance of Sleep When Trying to Stop Anxiety and Worry ….54
Bedroom Environment ……………………………………………………………………………………55
Bedtime Rituals ……………………………………………………………………………………………..56
Yoga and Mediation ……………………………………………………………………………………….57
Exercise ……………………………………………………………………………………………………….58
Daily Behaviors ……………………………………………………………………………………………..58
Chapter 10 – Changing Your Lifestyle to Regain Control of Your Life ……………….60
Foods to Avoid ………………………………………………………………………………………………61
Participating in Exercise Therapy……………………………………………………………………..62
Conclusion……………………………………………………………………………………………………..63

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