Hi Justin--- I just thought that I would attach one more piece of information on self-help strategies for what you seem to be experiencing:
First, identify the source of anxiety. Many sufferers are afraid to do so but it must be done simply because solving the problem starts with identifying the problem itself.
Second, solve the mini-crisis. Anxiety disorder self-help often means that an individual learns to differentiate between things he can control and things he cannot control and take action accordingly. If you can control the situation, then do so. If you cannot control it, then learn how to adapt to it. In your case, you seem to be highly concerned with having control over circumstances in your life, some of which are outside of your full control. This is a very common trap, a thinking error that many people have fallen into. Accepting that we cannot control many situations and must learn resilience and how to adapt to the unexpected by facing your fears is crucial to being able to teach our children resilience and courage. Asking yourself: what is the worse possible thing that could happen, and what would be a plan to deal with and manage that? Reassure yourself that you can survive most everything with the proper plan, and that you are strong.
Third, keep to the three R's - remember it will pass, reassure your inner self and relax. Keep in mind that very few things in life are permanent, if indeed there are any especially as change is the only permanent thing in life. Your source of anxiety, especially if no real danger exists at present, will pass away. You must reassure yourself that everything will be alright simply because your source of anxiety will pass and then try to relax with methods like diaphragmatic breathing.
With regular practice, these steps in mind control in anxiety disorder self-help will often fight the anxiety attacks almost as soon as it starts. Hence, there will be less and less need for medications and professional counseling.
To complement mind control, sufferers who want to help themselves conquer the illness must also make dietary and lifestyle changes. You will feel better, function better and cope with your anxiety better when you adopt these changes.
- Eat more foods rich in complex carbohydrates like whole grains instead of simple carbohydrates like sugars. Complex carbohydrates stimulate serotonin production, thus, providing for a calming effect.
- Drink plenty of water and fruit juices since dehydration can and will affect your mood.
- Limit the intake of natural stimulants like alcohol and caffeine as well as cigarettes. You want to be calm instead of be agitated by the foods that you eat.
- Eat tryptophan-rich foods like dairy products, soy, nuts and shellfish. Tryptophan stimulates the production of chemicals in the brain that aids in relaxation and mood improvement.
- Get sufficient sleep and rest. You will feel better during the day and, hence, able to cope with the stresses of life that bring on anxiety.
- Exercise regularly. It releases the so-called happy hormones, which will make you feel better.
Anxiety disorder self-help is a possible option for individuals who wish to take their lives back for their own. This circumstance just might open up a whole new world of learning for you, and give you the tools to teach your children healthy patterns of coping and thought! I hope this was helpful to you--- please let me know how else I can be of service!