Learning to manage workplace worries and anxieties will not only allow you to think more clearly and get more done, but also reduce levels of stress which in turn will improve your health and allow you to relax and unwind more easily in your free time. So how can you tame workplace anxiety?

Imagine you are in a state of intense worry at work, with a million-and-one things piling up. Your mind is churning thoughts over and over, but nothing seems to be any clearer. You can’t focus. You feel the pressure of anxiety building. But then a sudden knock at your office door, it’s one of your best friends! What happened when there was a knock at the door? Yes, your worry suddenly vanished. Your worry may be interrupted by any number of things: browsing the web, accidentally stubbing your toe, reading the paper, or having your attention caught by something interesting.

Many therapists use the technique of distraction to try to control anxiety and worry, with one of the most popular methods having you wear a rubber band around your wrist. Eery time you get anxious snap the band against your wrist and say to yourself “Stop worrying” But — and this is a very significant “but” — using methods of distraction or suppression to try to control worry will only provide short-term relief; they will never get to the heart of the matter. In fact, trying to actively control your worry this way actually causes more worry…

For the next two minutes try this simple experiment: Try not to think about a pink poodle. Make sure the thought of a pink poodle doesn’t occupy your mind.

As you have just found out, when you try not to think about something and push it away, more often than not it becomes even more fixed in your mind. This is because suddenly you’re attaching importance to that thought. And if it’s important, it’s only natural for your mind to bring it to your attention. But not only that, trying to suppress or distract worry away leaves issues unresolved. By avoiding that problem or issue, it will never get addressed and will continue to float in and out of your mind as worry. The more you try to actively push away your thoughts, feelings and emotions, the more they will take on a life of their own.

Imagine if every time you became stressed you could turn off worry and then turn it back on some other time, when you are ready to address problems all at once, freeing up the rest of your day from anxiety. You may be thinking “That would be fantastic! But there is no way I can just turn worry on and off.” The good news is that there is.

For the next week or two, every time you notice worry, don’t actively engage with it. Instead you are going to recognize that a worry thought or negative feeling has arisen. Then tell yourself you will worry about this particular thing later, that this issue *will* be addressed, but not right now. And then continue with whatever you were doing before the worry kicked in. It’s that simple. But don’t confuse postponing with distraction. With this method you *acknowledge* the worry, rather than try and push it away. This is a subtle but vital difference. Also don’t let the simplicity of this method fool you: it is a highly effective means of restricting worry from spiralling out of control. And the more you practice it, the more effective it becomes.

Have a set time for 15 minutes later in the day, when you come back and address any bothersome issues and problems. This is your worry time. During your worry time grab a pen and paper and write down all your worries and anxieties. Then create solutions to solve those problems. Postponing worry allows you to relax a little more in knowing that these worries will be addressed, but that they don’t have to occupy your whole day. When this happens your mind is clearer and more focused, suddenly work becomes less of burden and more gets done.

The problem is non-assertive individuals often go out of their way to avoid a clash of heads, leaving them to stew in silence with their frustrations and anxiety. From time to time biting your tongue can be a shrewd move, but when it becomes the default behaviour there will be a loss confidence and self-esteem. This can also lead to a build up of frustration which can lead to feelings of anger and resentment.

Ironically, keeping in these feelings and frustrations can manifest itself in aggressive, which is possibly the worst way of trying to reassert yourself. Approaching a situation with aggression tends to fuel aggression from all parties involved, as everyone tries to stand their corner. Learning to be assertive without aggression is the way forward…

The objective of asserting yourself this way is to find solutions to conflicts where both parties are satisfied with the agreed outcome. This is very different from being trying to assert yourself aggressively, because here you’re not only respecting your own needs, but you are also taking into consideration other peoples perspectives too. When you do this, dialogue about any problems becomes a lot easier. So the first step is to put yourself in the other persons shoes and try and understand their position. Doing so may give you fresh insight into why they are acting in a certain way.

If you are feeling emotional then that is probably not the best time to broach the subject. Instead let it settle for a little while, then bring up the subject. You will achieve a lot more approaching any situation with a cool rational head, rather than with frustration and resentment. If needs be sleep on the problem and come back to the issue with a fresh head.

When you find yourself in a calm rational state, approach that person to discuss the problem. Begin by empathizing with their perspective: “Jim I know you’re bogged under with this project…” Then go on to explain your issue. When you do so avoid generalizations and judgments, try to stick to clear facts and try and get their point of view: “…could you help me understand why…”, and then explain your issue. Be careful with the tone of your voice and the phrasing of your problem, yet be as specific as possible. The trick is to try and get the other party on your side, and to do this you need to be on their too. It’s a two-way interaction, give and take. In most situations it is unreasonable to ask for change if you too aren’t willing to change too, if needed.

Now that you’ve explained the situation, in calm non-judgmental manner, and let the other person know you understand where they are coming from, begin dialogue to resolve the issue. First, listen to the other persons comments and see if any of those will resolve the issue, but acknowledge their suggestions even if they aren’t the solution your were looking. Also be sure to offer up a number of your own solutions to remedy the situation. Be firm but flexible in your negotiations, try and find the balance between being focusing on your needs and considering the other person’s position. The ideal solution works for everyone, but obviously this isn’t always possible. However the closer you can get to an ideal solution the more satisfied all concerned will feel.

Once you have arrived at a solution you all agree on, formally restate that agreement. Make sure it is crystal clear to everyone. If you have to, get it down in writing. Finally thank the person, but do not try and negotiate anything else this time as you risk weakening the gains you’ve just made. Finally remember, often you will need to compromise and find that middle ground. But you can do so knowing that you asserted yourself and looked for the best possible solutions, you never know you might just arrive at an ideal solution!

I have lived a good half of my life coping with panic attacks or anxiety attacks, or whatever you want to call them, until about 2 years ago and it has been like a huge weight taken off my shoulders!

If you are suffering from this anxiety disorder, you will know what I mean. It encompasses your life and rules it. You find yourself unable to do some of the simplest things in life without thinking twice about whether you’ll have an attack, embarrass yourself in front of everyone in the mall, theatre, party, on the bus, in the lineup at the grocery store or wherever you may be.

You won’t want to go anywhere or do anything for fear that you’ll have a heart attack somewhere that you won’t be able to get help and you’ll die.

It is the most overwhelming feeling that anyone can ever go through, even once, much less over and over again.

One of the worst feelings that I felt in the first years that I started getting panic attacks was that I was the only one like this and everyone would think I was crazy.

That was back in the early 1980’s and, back then it seemed, the whole anxiety attack, panic attack, phobia thing was only first beginning to come to light. At least in my world it was.

Finally, during a driving trip from Vancouver, B.C. to California in 1981, we were forced to stop at a hospital because my husband and I were absolutely certain I was having a heart attack. That was the first time I was told I was having an anxiety attack. I was given Valium and we continued on with our vacation in a somewhat drugged-out state hoping that now they would stop.

But they didn’t stop there. I cannot tell you how many attacks I have had throughout the years but certainly way too many to even want to begin counting. It doesn’t really matter anyway because even one a year would be way too many in my books. Sometimes I would be grateful if I only had one every other day.

However, through a great deal of different processes, including anti-depressants and hypnotherapy, I am finally free of the physical symptoms of anxiety attacks.

I don’t miss the heart palpitations, the sweating palms, the shaking and trembling, the fear of having a heart attack - all those symptoms that went with the anxiety panic attacks or the agoraphobia that always threatened to take over my life.

It is hard to sum up the process of dealing with and treating anxiety attacks in an article such as this. There is so much more that can be said.

First of all, I guess I should make it clear that this isn’t a real medical term - it is just one that I have come up with to describe what I was feeling. Many of the treatments and experts only deal with the symptoms of an actual anxiety attack. So, I have come up with what I call “panic attack anxiety”.

What exactly is it supposed to describe? For me, and I am sure many other sufferers of this type of panic disorder, it is what I have used to explain how I felt any time I had to be in public, or even sometimes when I was alone. The anxiety of worrying about when another panic attack was going to happen.

This is very real for many sufferers, because their lives become almost controlled by the fear that they will have another attack. And, for anyone who has never suffered through one on their own, it is hard to imagine what the big deal is. Well, it can be a very big deal. A panic attack is scary to have to go through, and there really is no other way to describe it.

Although the actual attack itself is scary, sometimes the worry about when the next one will happen can be just as scary. What if I have another one when I am at my best friend’s wedding? What about at my daughter’s dance recital? The worry is always there that it will strike in the middle of something important in our lives, and the fear of having others witness it is almost more than we can deal with.

Suffering from an anxiety disorder can consume your life if you let it. Not only will you have to live through the attacks themselves, but you will have to live with the “panic attack anxiety”, and that will take up all of your thoughts. Don’t let it have control of your life. Get the help you need, and take back control. Imagine being able to go to all of the important events in your life without having to worry about what will happen. That is when you can see how life is meant to be.

If you feel that you are suffering from panic attack anxiety, you can read more great articles and see the program that has helped thousands of others get over their panic attacks at http://www.panicattackanxiety.com . You deserve to enjoy every moment of your life.

Article Source: http://EzineArticles.com/?expert=Marie_O’Hara

Anyone who has suffered from an anxiety attack knows how debilitating they can actually be. The fear is very real - and you live with it every moment. Not only do you have to suffer through an attack itself, but you have to live in constant worry that another one will happen at any moment. Well, I am here to tell you that overcoming panic attacks is possible, and you can begin to enjoy your life again.

First, I want to describe how a person who is going through one of these attacks actually feels, so that anyone who has never had to experience one for themselves can really understand how it can be to go through. Imagine that you are standing up as matron of honor at your best friend’s wedding. You have had panic attacks before in your life, so you spend every day leading up to the wedding worrying about having one at the most important moment in your best friend’s life.

On the day of the wedding, you are almost overcome with fear of what will happen. As you go down the aisle, you can feel the anxiety building already. The whole time you are standing up there, all you can think about is keeping yourself calm and under control - you don’t even get to hear a thing that is being said on this glorious day for your friend.

Soon, you realize that it is happening. Most likely the constant worry has brought it on, but whatever the case, you know what is about to happen. You start to feel hot and flushed, and you start to tremble. You try to control your breathing, and just hold out until the ceremony is over. You feel that everyone is looking only at you, and can see that something is happening. Your heart starts beating so hard, you are sure that everyone can hear it. You begin to feel dizzy and almost feel as though you are no longer in your own body - that you are watching it all happen, but are helpless to stop it.

Then comes the time that we all worry will happen - you can’t remain there any longer, because you feel like everything is coming apart, and everyone is watching. What can you do? You end up having to flee as gracefully as you can. Now, that panic attack has taken away your wonderful memory of your best friend getting married, and will rob you of enjoying the rest of the day.

That is what it feels like. But, overcoming panic attacks is possible, and you owe it to yourself to find what works for you. Don’t let them control your life. Enjoy every one of life’s special moments without needing to fear that another one will happen.

Did the above scenario sound too real to you? Take a look at the one program that has helped thousands of others in overcoming panic attacks. You can read a very thorough and heartfelt review at http://www.panicattackanxiety.com

Article Source: http://EzineArticles.com/?expert=Marie_O’Hara

Do you have a stressful life? If you are like most people, you have answered yes to that question. We all have varying degrees of stress and what is stressful for one person may not be stressful for the next. But whatever your level of stress may be, too much stress for a prolonged period of time can play havoc on your mental and physical state. So if you have stress or anxiety issues, keep reading this article to uncover ways to overcome them.

First of all, sit down and make a list of everything that adds stress to your life. Once your list is complete try to find ways to get rid of some of these things. For example, if possible, hire some help to assist you with your business or even with chores around the house. Stop trying to do it all yourself.

Cut back on the caffeine and start getting enough sleep. Caffeine can make you jumpy. Not getting enough sleep can make you feel foggy and tired. Try to eat right by increasing your intake of fruits and vegetables. Drink more water to stay hydrated and keep your body functioning properly. If you feel good, you will be able to handle stress a lot better.

A very powerful, all natural way to reduce stress and anxiety in your life is to learn meditation techniques. Learn how to do yoga or some other form of deep relaxation techniques to bring your stress level down. Practice this daily and you will be amazed at how much better you will feel and how well you will function.

Take daily doses of supplements and vitamins. This can keep your body healthy. There are also certain vitamins and supplement that have been proven to be effective at reducing stress and anxiety. Do some research and find the products that are the best for you. Don’t let a day go by without taking your supplements.

Exercise is one of the most effective stress reducers. When you exercise, your body releases hormones that naturally make you feel calmer. What could be better than going to the gym after a stressful day at work and beating the living daylights out of a punching bag? When you exercise you also will feel better about yourself and you will look better. Maintaining confidence can put some stress and anxiety issues to rest.

Managing your stress and anxiety is not that hard if you know what to do. But you should always pay a visit to your doctor for a check up, just to make sure there is nothing physically wrong that could be causing these problems. If you get a clean bill of health, start eating better, start exercising and start living a stress free, enjoyable life!

Getting the right anxiety treatment is difficult, even today. Sometimes it can make things even worse, especially when you do not find the right doctor or get the wrong therapy. Sofia, one of my friends, had this bad luck.

After Sofia gave birth to a wonderful girl about five years ago her problems began. She has always been suffering from an eating disorder but now she got a depression as well. Plus panic and anxiety disorders.

Too much? Well, that is not all. She was smart enough to look for professional help. She went to a psychologist for a full year without any success. She got medications and tried Paxil, Zoloft, Neurontin and others. They did more harm than help. The drugs made her either very sleepy or the opposite.

Sofia ended up totally frustrated and even more anxious and depressed. The things began to change when she consulted a psychiatrist who did really care. He made a full check up. He listened to all her problems and made notes about all the drugs she had used before already with no success.

The psychiatrist was specialized in anxiety and also eating disorders. That is why he knew more than an average MD about all the things. He was also more knowledgeable than a psychologist. A psychologist is not an MD. The psychiatrist found out that one of her problems was Dopamine and not Serotonin. She mostly got medications for Serotonin before.

Sofia finally found somebody who listened and took care of the problem carefully. Make sure your doctor knows about brain chemistry and is specialized in the problems you have. Otherwise you may end up frustrated and with therapies that make your problems even worse.

Highly Recommended Reading:

Anxiety Therapy

General Anxiety Disorder

Gerd C. Pacher is an expert author on anxiety. His articles about anxiety symptoms, causes and treatments have been published on numerous web sites, forums, blogs and ezines all over the Internet. Download his book about anxiety treatments at his web site now.

Article Source: http://EzineArticles.com/?expert=Gerd_C._Pacher

Do you often feel nervous or apprehensive and worry that there is something wrong with you. It is possible that you are suffering from an anxiety disorder and don’t even realize it. There are physical symptoms as well as emotional signs and symptoms. Here we are going to go over those symptoms as well as go over the main types of anxiety disorders. Understanding and recognizing the signs and symptoms will help you get the treatment you need.

Emotional Symptoms

Many people are aware of some of the main symptoms associated with anxiety disorders which are fear and worry, but there are other symptoms as well. These can include a feeling of uneasiness, dread or apprehension even over the littlest of things. You may also have problems concentrating or you may avoid things out of fear. You may also experience feelings of restlessness or edginess, irritability, self conscious and insecure as well as feelings of nervousness. People that are dealing with anxiety issues also fear that they are going to die or that they are crazy. Understand that it isn’t one of these feelings, but a combination of many of them.

Physical Symptoms

Anxiety has physical manifestations as well. You may be experiencing chest pain, palpitations, cold and clammy hands, shortness of breath, headaches, dizziness. These are the common physical symptoms of a person having an anxiety attack. The severity of your symptoms can and will vary. If you find that you are experiencing a number of the above mentioned signs and symptoms then call your doctor to discuss the possibility of having anxiety issues.

Types of Anxiety Disorders

You also need to know that there isn’t just one anxiety disorder, there are actually five main anxiety disorders. The first is a Generalized Anxiety Disorder and this disorder is characterized by chronic anxiety, exaggerated tension and worry. And these feelings can be provoked by nothing.

Obsessive-compulsive Disorder is another type and is characterized by recurrent, repetitive behaviors and unwanted thoughts. This can include hand washing, checking or counting in hopes that you are going to prevent something bad from happening.

Panic disorders are also anxiety disorders. A panic disorder is characterized by repeated and unexpected episodes of intense fear and this fear is then linked to many of the above mentioned physical manifestations.

Most everyone has heard of PTSD or Post Traumatic Stress Disorder. This anxiety disorder is most often developed after a person has under gone traumatic incidents in their life. These incidents include accidents, military combat, natural or human caused disasters and violent personal assaults.

The fifth main type is Social Anxiety Disorder. This disorder is characterized by overwhelming feelings of anxiety and extreme feelings of being self conscious in typical everyday social encounters.

When you consider that fact that 12 million people in America are dealing with anxiety disorders, it is worth making yourself aware of the signs and symptoms associated with the various anxiety disorders. The good news is that if you do suffer from any type, there is treatment available to you and there are support groups to help you deal with your symptoms. Talk with your doctor.

William Scott contributes practical advice for anxiety sufferers to http://AnxietyArticleSite.com, a site dedicated to helping people learn more about anxiety cures

Article Source: http://EzineArticles.com/?expert=W_Scott

Panic attacks are the bane of many people’s lives.

But, don’t panic, panic attack help has never been better.

Unfortunately, panic attacks affect around one in ten people at least once a year in countries where proper records have been made of this condition. As many as 3 million people in the States will be adversely affected by panic attacks during their lifetime.

Panic attack help is therefore a priority for the government and health professionals, be they mainstream or alternative health practitioners. Help for panic attacks has risen to the top of health consciousness in Europe and America over the past five years.

Concern for people who suffer from the debilitating results of panic attacks is now really serious. In the past, panic attacks have frequently been written off as attention seeking ploys. They have also been considered a means of avoiding life situations and personal responsibility. Panic attack sufferers have been subjected to superior and arrogant attitudes from people with no idea of the condition. Panic attack help has been hard to find.

However, the world is changing its approach to panic attacks, along with many other health issues. Prejudices have been challenged and scientific evidence now rejects the assertions of what I would call bigots.

Help is now at hand from numerous sources.

Panic attack symptoms are now reasonably well identified and treatments proliferate. All that remains nowadays is to choose the correct treatment for one’s own circumstances. Although, I must confess, I still feel that more can be done to heighten the public’s awareness of what panic attacks and inherent anxiety are all about.

To give an example, I will talk about my own experience. Until about a year ago, I simply wrote off my own panic attacks as one-off stupid events. I really felt I was just being ridiculous. In fact, I did not even want to think about the possibility that I was a panic attack sufferer. I had heard about panic attacks, even spoken to a couple of friends who were sufferers. I was a bigot myself and didn’t care to associate myself with what I considered to be loser behavior. I simply hated the stigma associated with it.

But I became more aware of the symptoms of panic attacks. In my case, it was a matter of sweating profusely, and I really do mean profusely, embarrassingly so, to a point which exacerbated the attack beyond control. So I would do my best to withdraw myself from any situation that might trigger the attacks and then do everything I could to avoid another like it. Then I would blank the attack from my mind. I was in denial.

Anyway, that is enough of me for now. Let’s take a look at panic attack symptoms and treatment, and then go on to look at panic attack help. To stop panic attacks, we need to know a bit about them.

A common panic attack is generally quite sudden in occurrence. It is a crushing feeling of anxiety over an expanse of time (varying in length, depending on circumstances and the subject) which the sufferer tries to control internally. To be frank, the silent desperation is usually because we don’t want to reveal our anxiety for fear of being considered weak and, even worse, being laughed at. Situations which trigger an attack may appear to be random, but for most sufferers, that isn’t the case at all.

In any case, the brain explodes the body with adrenaline and can result in a desire to hide away, although it can also easily lead to aggression. In all events, the fear felt by the subject is enormous and out of proportion to the situation encountered. The epinephrine released has an effect that is impossible to control.

Typically the symptoms may last around five minutes, but in many cases can last for hours. Anxiety may also become anticipatory. Until I got panic attack help, I found I was stressing about going to the store, in case people looked at me while I was stuck in the queue, or even worse, struck up a conversation with me. My answer was to visit the store at quiet times of the day. If I was worried about that, imagine what I was like in even more confined areas.

Further reading is essential, but please bear in mind that panic attacks are extremely common across all ages, that treatment is available, and that panic attack help really is to hand.

Much more panic attack info via my blog: http://alternativeguidemedicine.blogspot.com/2008/03/stop-panic-attacks.html

Article Source: http://EzineArticles.com/?expert=Timothy_Payn

Man is subjected to various tensions and worries in his everyday life. The stress that modern man suffers is beyond his control. The usual causes for this unnecessary anxiety are often unknown. But the impact of it on the daily life of people affected is not negligible. The tension and worries often rise as physical ailments and seriously haunt the person.

Generalized anxiety disorder is a disorder that shows off as a behavioural problem and arises as a result of excessive tension and anxiety about life. The tension can be due to many reasons and because of this, the curing at times become difficult. The general causes are usually tension about health, wealth, profession, studies etc. This may seem to be a simple problem, but the case is different when it comes up as a disorder that distinguishes him from the normal individuals. When it seems that the disease is beyond control, it requires adequate attention.

The disease produces certain unique symptoms in the individual which are unseen in any other types of similar disorders. The main symptoms are headache, fatigue and general weakness felt in many parts of the body. The person struggles with himself to get it under control and quite often he fail in his attempt. The person seems to be restless and can’t dedicate his concentration in any productive job. He can’t enjoy a sound sleep at night and his body starts responding badly to sleeplessness. The muscle pain and irritation constantly disturbs him. His worries get added up when he realizes that he has become a patient. The anxiety about his health condition constantly haunts him and thus GAD pulls him down into a state of complete despair.

GAD usually conquers individuals in their early ages and the disorder becomes severe much faster than any other similar diseases. The person falls into the hand of generalized anxiety disorder when stress from his family and career stand as a hindrance in his normal life routines. The impact of GAD is much faster than other disorders of similar pattern and features. The condition is chronic when the disease goes beyond control. The minimum period to continue analysis of the disease to get a conformation is six months. If the symptoms persists during these six months without any difference and constantly haunts the person, then the attack of generalized anxiety disorder is confirmed.

The causes that can lead to GAD are many, though a few can be pointed out. The particular reason that can bring about the disorder is unknown. It occurs as a result of several chemical impacts in the neurons that carry signals to the brains. The reason for such a chemical impact can be hereditary and might have transmitted from parents to the children. This transmission can be voluntary or involuntary as there are children who try to imitate the parents and so they take the worries and tensions also from their parents. The reasons can be due to family problems and environmental disturbances. The reason can be purely based on the personality of the individual. There are GAD examples caused due to the impact of certain medicines or the effect of serious defending to any particular ailment.

The treatment for curing GAD is very essential as the impact of the disorder is very high. The routines are interfered with and the person struggle hard to get things done. When he fails in controlling the worries, he loses energy and his physical abilities are tampered with. The person tempts to keep away from his normal routine as he is afraid of completing the tasks. At this critical stage, the treatment becomes crucial and a special care has to be taken.

There is medical treatment available for the curing of generalized anxiety disorder. The effect of medicines is less as the disorder is completely a psychological aspect. So the best method is to go for hypnosis. Hypnotic techniques usually help the man to realize his potentials and thereby get his tensions under control. The relaxation techniques help him to recognize that the tensions are not needed and he has the skills to get things done. The unnecessary worries will fade away and the man can conquer his anxieties. Once he realizes his importance and the impact of the worries, he can deliver his best and that is what is needed for success in life.

The tensions and worries are unnecessary elements of life. It will aid only in getting even more depressed due to the anxieties of life. The best thing is to work and act accordingly. Once the responsibilities are delivered properly, tension has no place in the life of any individual.

For more information on Generalized Anxiety Disorder or GAD check the links.

Article Source: http://EzineArticles.com/?expert=Shanat_Kuphur