Methods
of Reducing Anxiety (and Panic)
Index
Information
Advice
Internet Links
Books & Media
CSULB Referrals
Other
INFORMATION
Anxiety is one of the most basic emotions. People
more commonly use the word stress when they are feeling the emotion
anxiety. Nervousness, fear, upsetness, worry, and guilt can all be
considered forms of anxiety.
One basic cause of
anxiety is being uncertain
about whether or not important goals, needs, or values will be satisfied.
Many of the self-help materials that concern changing beliefs and
skills to increase success and happiness can reduce anxiety. Anxiety
coping methods deal directly with anxiety. Refer to the CHUG-OF mental control strategies.
Other methods help
with anxiety in specific situations such as dealing with an interpersonal
conflict. If the anxiety is caused by fear of not being able to cope well
with the situation, learning conflict-resolution skills can
help. If it due to fear of some terrible outcome of the conflict, then one
might have to examine one's inner motivation and change some basic beliefs,
expectations, or goals to overcome the anxiety. If it is due to a residual
conditioning from having had bad experiences in similar situations in the past a
technique such as systematic desensitization may help. Emotional
coping strategies, skill building, changing underlying cognitions, and positive
exposure techniques are the four most
basic and powerful ways of learning how to overcome anxiety in almost any
situation.
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ADVICE
Try to determine the following yourself:
 |
List the values, goals,
and/or expectations that you are afraid won't be met? Also, what level or
degree is your expectation (how high is it)? |
|
How realistic are your
expectations and goals? Will changing your expectations or goals help
reduce the anxiety? For
help with changing goals and expectations, click here. |
|
Are there several life
areas affected--career, family, significant other, income, health,
recreation, etc.? If so, your anxiety will be higher. |
|
List external and internal
resources you have for dealing with the problem(s). |
|
Is uncertainty about how
to deal with this situation (what to think or do) a factor in your
anxiety? If so, first make a
list of steps that can help you solve at least part of the problem. Then get
help advice from someone who has solved similar problems successfully, a web
site, a book, or an expert. |
|
If this is an ongoing
problem, do you need to build some skill to increase your ability and
confidence for dealing with the problem? If so develop a plan to build the
skill. Perhaps it is a specific situation that you can get direct
advice to help with. For example our web links have many useful tips
for dealing with interpersonal problems that can make an immediate
difference. |
|
Are low self-esteem,
negative thinking, prolonged fears. a history of anxiety in this area, or
some other more personal issue behind much of the anxiety? If so, try
to examine these and get counseling (see below). |
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INTERNET
LINKS
Stress,
Anxiety, Fear, Guilt, Phobias, etc.
For a general understanding of the MOST BASIC CAUSES OF ANXIETY, try the
following:
You Can Choose To Be Happy: "Rise Above"
Anxiety, Anger, and Depression, Chapter 7
For some GENERAL anxiety-reduction methods, try the following:
You Can Choose To Be Happy: "Rise
Above" Anxiety, Anger, and Depression,
Chapter 2 (How to explore your anxiety to identify
underlying causes of your anxiety)
You Can Choose To Be Happy: "Rise Above"
Anxiety, Anger, and Depression,
Chapter 8 (The Six CHUG-OF Mental Control Strategies to
get control of your emotions)
You Can Choose To Be Happy: "Rise
Above" Anxiety, Anger, and Depression,
Chapter 8 (The LAPDS ways to lower anxiety by changing
goals and expectations)
You Can Choose To Be Happy: "Rise
Above" Anxiety, Anger, and Depression,
Chapter 3 (How to use your Higher Self to build confidence
and resolve inner conflicts)
For methods to help with a SPECIFIC SITUATION where anxiety may be a problem, go to the topic that you are
concerned about. Start with the references below:
You Can Choose To Be Happy: "Rise
Above" Anxiety, Anger, and Depression,
Chapter 4 (How to deal with your worst fears of death,
poverty, loneliness, etc)
You Can Choose To Be Happy: "Rise Above"
Anxiety, Anger, and Depression,
Chapter 5 (How to deal with self-esteem-related fears and
anxiety)
You Can Choose To Be Happy: "Rise
Above" Anxiety, Anger, and Depression,
Chapter 6 (How to deal with anxiety related to trying to please others,
codependency, or non-assertiveness)
You Can Choose To Be Happy: "Rise Above"
Anxiety, Anger, and Depression,
Chapter 9 (How to deal with problems related to lack of
achievement)
You Can Choose To Be Happy: "Rise Above"
Anxiety, Anger, and Depression,
Chapter 9 (How to deal with problems related to
feeling overwhelmed, too much to do, time-management problems)
You Can Choose To Be Happy: "Rise Above"
Anxiety, Anger, and Depression,
Chapter 8: FOCUS (How to deal with fears related to any
kind of performance anxiety including speaking in public, test anxiety, meeting
people, etc)
Using the Systematic
Desensitization Technique to overcome specific fears and phobias
Research has proven the systematic
desensitization technique to be extremely effective in overcoming conditioned
anxiety (as from repeated or highly traumatic experiences). Conditioned anxiety
is the anxiety left over after resolving the underlying cognitive issues.
Dealing with Panic and Runaway emotions:
CSULB=>Overcoming Runaway and
Prolonged Emotions
Explanation of the underlying causes of panic attacks, deep depressions,
"temper tantrums" and other runaway emotions cycles and some tips for
stopping the cycle. Dr. Tom Stevens
http://www.csulb.edu/~tstevens/c10-emot.htm
OTHER INTERNET LINKS
***American Psychology Association (APA) information about anxiety disorders
http://www.apahelpcenter.org
***World Health Organization Clinical Research Unit for
Anxiety and Depression information
About panic disorder and agoraphobia:
**OnLine Anxiety Checklist NYU School of Medicine
http://www.med.nyu.edu/Psych/screens/anx.html
ADAA - Anxiety Disorders Association of America
www.adaa.org
***Virtual Pamphlet Collection of the
University of Chicago--SEE ANXIETY
Free online pamphlets about relationships and many other topics written by
psychologists and other counselors from University Counseling Centers across
U.S.A.
http://counseling.uchicago.edu/vpc
International Stress Management Association
www.stress-management-isma.org
Mindtools
www.mindtools.com/smpage.html
Also see the general
psychological self-help web sites that offer web help for anxiety.
More sites to be added later
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BOOKS
& MEDIA
GO TO: book_sites.htm
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CSULB
REFERRALS
CSULB
Student Services
Counseling and
Psychological Services (CAPS)
CSULB students can obtain free counseling from licensed psychologists for almost
any type of personal problem including relationships and family problems;
stress, anxiety, depression, anger, grief; academic-related concerns; career
decision-making; crises; and almost any type of self-development issue. We
offer individual and group counseling, workshops, and self-help materials
including this web site. Brotman Hall, Room 226; 562-985-4001; web site: www.csulb.edu/~caps
Other student services and
student organizations may also be helpful
Go to CSULB student information page for a comprehensive list of student services and activities
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