Rx FOR ANXIETY
AN OPPORTUNITY TO IMPLEMENT AND MANAGE


Use this as a checklist; print it out now.  The more you do, the better.  Check off which you've done, mark "x" for what you intend to do.
tba Though it seems to be alot, if this is important, spend the time becoming an expert in this!  You must be educated about anxiety if you are to handle it.   




REST, REJUVENATION

8 hours sleep, regular hours
    Relax at least 30 min ahead
    Warm bath 
Naps,,best if scheduled
Deep relaxation
   Progessive, tense, release 
   Scan body, 10 to 1 relax
Deep breathing


KEEP BODY STABLE

Regular sleep schedule
Nap when body feels tired
Be sure body is relaxed
    At least hourly
Check breathing, do slow
   deep if breathing shallowly
Never allow


STRENGTHEN BODY

30 min aerobic 4x/week
20 min strength 3x/week
5-15 minutes stretching/day


TRAINING CALMNESS

Calming, soothing statements
Gratitude journaling listing
Grounding, centering at start of day
Use exacting language, no
    exaggerations, all/never
    no atastrophizing
Thought control
    Commitment to
    Not allow negative
       thoughts
         Use "Stop!" (action)
    Compete with - sing, talk,
         recite or read script
    Replace
         Have memorized 
    Distract - music, dance,
         physical movement
    Not allow worrying
         Write worries, solutions
Train brain to be calmer, less
   reactive
   Meditation - Increases size
      of  left prefrontal cortex,
      which automatically
      screens the nonsensical 
Harmonious music _ Big long
    term effect
THINKING

Learn that beliefs cause the emotions
    Learn about false fears    
Learn
    A feeling is just a feeling
    Not mistake thought for real
Learn to drop perfectionism


SOLID BELIEF SYSTEM

Learn "no-blame"
Correct all erroneous beliefs

STRUCTURE

Plan day hour by hour, leave
   space


WORRY

Write it in a journal
Write the whole thought sequence
    Answer the thoughts
Written plan or problem solving
    form
Affirmations addressing worry
    Soothing
If useless, distract, concentrate
    on something else
Do "What I Have, For Sure"
   exercise

Panic control

Learn diaphragmatic breathing
Use checklist
    Before trigger events
    During anxiety
         Cued relaxation, see 
         below
Practice during day
    Deep breathing and
    relaxation at the same time
Calming, soothing statements
Learn to not need others approval
Know panic is unpleasant but not lethal
Learn not a powerless person
Identify thoughts leading up to panic!
Practice visualization and a new way of dealing with it
    Thorough
     Write a version to review
Self praising sessions



CRITICAL

Keep body stable, rested
   Full night's sleep
Buy no refined carbs

IN THE MOMENT

Quik-Reference For Restoring Emotional Balance, As Soon As Possible! 

CHANGE INPUTS

Stop

Buy no refined carbs
    Keep none at house
No caffeine
No alcohol
No sugar, artificial sweeteners
    Use Stevia instead
As many hours as possible:
    Turn off rings, demanders
Being around loud or stimulating
Noxious, violent tv
News beyond minimum
Stimulating video games
Concerns outside of control or
   center of importance
Continuing to operate when upset or dysfunctional (Time Out Tool, Homeostasis Checklist)

Add offsets, breakers

Avoid "too much activity"!
Regular breaks (The Pause)
   Breaks between activities
Look outside
Walks (at least 1 per day, even if 1 min.)
Exercise breaks (even 1 min.)
Drink water
Deep breathing breaks 4 x 4
Deep relaxation breaks - To 0 tension
Naps
Mental vacations, visualization
   breaks
Read
Bath
Music
Sun, 15 minutes
   Or full spectrum light
Distracting concentration games
Draw, play instrument  

Foods

(Blood sugar stable, neurotransmitters stable)

4 oz. protein, 3x day
Folic acid foods - dark green leafy veg help build brain cells
Variety of colored veg, fruits
Multivitamin
Healthy fats (EFA), no
   hydrogenated

CHANGE REACTION TO INPUTS

Not react immediately to anxiety
   Delayed response, anxiety    
   will drop
       12-15 minutes
Full night's sleep always, exercise, other physical movement

INPUTS  -->      SCREEN            -->           BELIEFS                 -->              REACTION
                     FOR THREAT                     ("It is a threat.")                     (Emotion, behavior)

Perception        Sensitivity                Recognize as not a threat          Appropriate alternatives
                     Hypervigilance               Know how to recover
                     Body's functioning
PANIC CHECKLIST

Do all the strategies for anxiety, as panic is "anxiety run amok."
Read Panic Attacks - "Advanced Anxiety" Capability
MEDITATION

Do "mini-meditations" - even for one minute:

Just notice breath
Scan body for tense parts, let
   each part go
Notice thoughts, label as
   "thoughts"...
THE SCHEDULE
FOR LOW ANXIETY

Wake without alarm clock
Hour centering/grounding for the day - vital
Spaced meals, no refined
   carbs or sugar, no long
   period of not eating    
   Good breakfast
   Morning snack
   Good lunch
   Afternoon snack
   Good dinner
   Poss snack
Hourly break, relaxation,
   breathe
Bath before bed
Regular bed time schedule (!)
    Go to bed early enough so
   can sleep to wake w/o
   alarm

I suggest you consider using:

The Pre-Set, Super-Committed Schedule For The Day For An Always Powerful Day!  Not Optional!
USE SEARCH ENGINE:



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Use this is a checklist! The more you do, the better. 

Start with the easiest, which are usually the "mechanical" ones, then implement the key more complex or difficult ones. Some take some training and practice, but all are worth it!

Reference

Managing Fear, Anxiety, Worry, Safety Contents, Links

Key pieces

Anxiety And The Anxiety Cure, Widely Felt, But Simply Reducible - The overview piece.

The Steps To Reduce Anxiety - Follow These To A More Relaxed, Peaceful Life