Disclaimer

This ebook has been written to provide information to help you manage
and deal with anxiety disorders. The author is not a trained practitioner.
Opinions and thoughts are those of the author, and should not substitute
the advice and treatment of a Medical Practitioner. Every effort has been
made to make this information as complete and accurate as possible.
However, there may be mistakes in typography or content.

Also, this report contains information on anxiety and relevant

medications, only up to the publishing date. Therefore, this ebook should
be used as a guide not as the ultimate source of information on the
topic.

The purpose of this ebook is to educate. The author does not warrant
that the information contained in this ebook is fully complete and shall
not be responsible for any errors or omissions.

The author shall have neither liability nor responsibility to any person or
entity with respect to any loss or damage caused or alleged to be
caused directly or indirectly by this ebook.

Copyright 2016 Loretta Hewitt.

All rights are reserved. No part of this ebook may be reproduced or

transmitted in any form without the written permission of the author.
About the Author

Hi,

My name is Loretta Hewitt, I live in Australia and I am not a medical

professional, trained counsellor or qualified expert in the field of Mental
Health.

I am however a person that has lived with varying degrees of depression

and anxiety disorders for the most part of my over 50 years.

I am here to share with you of how I found my way to the inner peace,
calm, happiness and success, which is my life today.

After many years of advice, treatments, counselling and research, I

found that there was a number of ideas and techniques that had positive
effects on my mindset, however could not seem to reach any long term
results.

A couple of years back, I decided it was time to take action and set
about seeking all the information I could gather, and put together my set
of techniques and thought processes, that has completely changed my
life around. Rather than the anxiety and doom of the past my life now is
full of joy and hope.

You too can find that happy place,

Loretta
Table of Contents

Introduction.Page 5

What is Anxiety? ...Page 6

Thought Control.Page 8
Self Belief.Page 11
That Happy Place...Page 13
Gratitude..Page 14
Live in the Present.Page 15
Calm Band...Page 16
Write it Down..Page 20
Obstacles and Opportunities.Page 23
Diet and Exercise...Page 27
Act the Part..Page 30
You cant be seriousLaugh at yourselfPage 33
Medication...Page 38
Conclusion.............Page 40
Introduction

Throughout the chapters in this book, you will read about

techniques, tips, ideas and thought processes that will help
lead you to the life that you deserve, without the constant
crippling effects of anxiety, panic, and stress.
It is an accumulation of gained professional advice as well as
my own take on practices that I have learnt. You may find
some of my ideas a bit unusual, but hey, Im smiling, and so
can you.
We will cover a number of ways that will build the strength to
obtain the peace and control of your thoughts and daily life.
If you are under a professional treatment plan or counselling,
the advice in this book is not meant to be used as a
replacement without professional advice. Use the ideas that I
will share with you in conjunction with any treatment you are
having, and in time you will be able to make the choices that
are the best for you.
Now remember that, anything that is worth having is worth
working for, so you will need to commit to the idea that you
deserve and want a happier, calmer and productive life.

Ready for a change?

Keep reading
What is Anxiety?

Anxiety is the normal reaction to stress. Everyone experiences

it to a degree as it serves as a prompt to deal with difficult or
dangerous situations.

Some people experience excessive anxiety which can impair

their ability to carry out daily activities.

Anxiety disorders can be characterized by emotional, physical

and behavioural symptoms often described as excess fear,
worry, doom and impending disaster.

These feelings are often accompanied by physical symptoms

such as fatigue, headaches, muscle tension, heart racing,
headaches, difficulty swallowing, trembling, twitching, irritability,
poor sleep, sweating and nausea.

Although these symptoms can feel life threatening to many that

experience them, it is very important to believe and understand
that they will cause you no harm. A major part of the anxiety
cycle stems from the fear of the anxiety and panic attacks
themselves.

There are mixed opinions of the causes of anxiety which can

include:-
Genetics / Family History
 Biochemistry Unbalanced chemicals (neurotransmitters)
in the brain
Physical illness Long-term chronic illnesses
Substance abuse Alcohol and Drugs
Stressful Life Events

Treatment of anxiety can include therapy and/or medication.

My research has shown that many people have a fear of taking
medication.
Personally, I found medication to be of great help when it was
first prescribed for me. It allowed me to what I call quieten the
noise in my brain an give some clarity to my thoughts.
I will discuss more about medication and the pros and cons in a
later chapter.
Thought Control
It took a long time for me to understand and realize that we can
take control of our thoughts.

There are a lot of things in this world that we cannot

control.other people and their actions, politics, wars, weather
etc, etc. Actually there is not much at all that we have a say in.

However we can control the way we think. Sometimes it is a bit

harder than others and it can take time and practice, but we
can take control.

Things are happening all around us that cause us to feel

anxious, but if you look around, other people seem to cope with
the same experience just fine.

It is the way we perceive the situation and react to it that makes

the difference.

You may be saying right now.No..I cant control my thoughts.

Well thats where I come in. I felt the same.

I thought that my mind, or at least one half of it, was its own
being. This part of my mind took control over my weakling
rational part of my brain.

Then I realized that the overriding, chaotic, anxiety ridden

section of my mind was part of me after all, and I could and
would take back control of my thoughts.

How do you gain control? - STRENGTH.

We can build our mind strength, resilience and confidence in a

way that will slowly but surely defeat our negative thought
processes.

I did mention slowly. Dont be disappointed. Like an athlete,

we cannot take over the world overnight. An Olympian runner
for instance cannot decide one day to leave his office job, and
go out the next day ready to run the Olympic 100 metre sprint.

He has to train, build his strength and stamina. Practice,

practice, practice.

Our minds are the same. Except dare I say that training our
mind to practice positive habits is not as hard as training to be
an Olympian.

Now, one thing that I did for many years, thinking it was the
best thing for me to do was to practice avoidance. Not a good
idea.
I made every effort to avoid and save myself from any situation
or event I could that may lead to stress and anxiety.

Yes, it helped with the number of anxiety episodes I

experienced, however I achieved nothing, but lessening my
coping skills.
For growth and strength, we must challenge ourselves.and
force ourselves out of our comfort zone.

I am saying suggesting you throw yourselves in the deep end,

into a situation that terrifies you. Just take baby steps.little
by little while you confidence grows.

If you have a fear of being around crowds, try meeting one or

two friends in a quieter place and build up your exposure
gradually.
Self Belief

Chances are that you do not have a lot of faith in yourself right
now.
Lack of confidence and self doubt is a major component of
anxiety.
Fear of failurefear of being judged and compared, all
contributes.

That fear causes anxious and negative thoughts.

We then start to fear the way we cope, or rather dont cope with
situations, and then the cycle of fear and anxiety keeps turning.

We need to learn ways to short-circuit the cycle and break the

loop.

First of all, tell yourself, preferably out loud as you are writing it
down. (This is one of a few of my methods that I suggest you
try it alone, or at least not in the presence of persons over 2
years oldyou may get some strange looks)

I AM STRONG
I AM WORTHY
I AM ABLE
I WILL SUCCEED
Look at it as a form of self brain-washing. The more you say
it, hear it and see it, the more you will believe it. Believing in
yourself will become a habit that you will not want to kick.
That Happy Place

We all have a Happy Place..a place where we can find some

peace, some calm and happiness.

Think about it, it could be a holiday destination, a park close by,

a person you love, reading a book, a long hot bath, playing with
the children in your life, enjoying a movie.

Look around and think hard. You will always find something
that you can treasure.

Think about this Happy Place regularly, and experience it as

often as possible.

This will not only increase your sense of well-being, it can be

used to Distract and Focusmore on that later.
Gratitude
If you have trouble finding that happy place, once you start
regularly practicing Gratitude, your happy places will become
easier to visualize.

First thing every morning, as soon as you wake, think about 5

things you have to be grateful for. Think about it. Maybe you
have a bed to sleep in.many dont. Maybe you get to eat
breakfast.there are a lot of starving people in the world.
Maybe you have a job to go to.you might not like it, but many
people are unemployable. Maybe the sun is shining. Health,
Loved Ones etc.
Get the idea?

There are so many things that we have to be grateful for that

we dont acknowledge. There are so many that are worse off
than us.

Instead of being disappointed, upset, stressed and panicked

about a situation, try reminding yourself of how the situation
could be worse (it always could be), and be grateful that it isnt.

Practicing gratitude daily eventually becomes a habit and you

will begin to look at the world in a different way. It moves your
mindset into a more positive and productive space.
Live in the Present

A frustrating part of anxiety is that we can get caught up in the

past and the future. Yes we have to consider our future, and
yes the past has many lessons to be learnt.

But again, excessively worrying about what happened in the

past and what might happen in the future is wasted energy.

I know it is not easy, but we must learn to let go of the past, and
not dwell on things that we cannot change or control in the
future.

I have been guilty of lying in bed at night, letting myself get into
a panicked state, worrying about something I said or did
months or years back, and what effect that may or may not
have at some time in the future.

Those thoughts have to be shut down, because as you

probably already know, they just snowball and the worry gets
bigger and bigger.

Distract yourself and focus.

Calm Band
I am adding this chapter to this version of the book, as I believe it has some very
important messages. The actual Calm Band is a free gift that I will be supplying
with my full version of the book. You are able to substitute it with anything of your
own choice, as long as you can have it with you at all times.

I have spoken of short-circuiting thoughts, distracting and re-

focusing, so now might be a good time to talk about the Calm
Band.

Ill explain how it works and how it came about.

A while back while standing in the checkout queue waiting to

buy groceries, the idea of the CALM BAND was born.

Here I was building up to a major anxiety episode. I was shaky,

my heart racing, stomach knotted and a racket of noises
screaming around in my head.

I looked around and could not understand what was wrong with
all these other people waiting. Didnt they know the situation
was so serious and dire? How can they be waiting happily
relaxed and smiling, while my world is under threat?

For you see, I was running life threatening late, I had to hand
over some of the money I was looking at in my wallet to pay for
my groceries, and there was a multitude of other major
catastrophes about to happen.
With no doubt with the look of a crazy woman I looked at the
woman behind me with a baby in a trolley.

She returned a serene smile, and then the baby turned around,
looked at me and he gave me the most glorious heart melting
smile.

After a moment of taking in this wonderful little face, I seemed

to experience a moment of clarity, and was drawn to look at the
photo I carried in my wallet.

Looking at the photo of my granddaughter,

(gorgeous isnt she?); I guess you could say that a light bulb
came on.

I realized that there was nothing I was actually running late for.
The money I was spending would not cause my family into
bankruptcy, and as far as I could fathom, the world would not
stop turning.

I instantly became calmer.

I continued through the checkout without catastrophe and I got
to thinking about how the baby and my granddaughter actually
distracted me from the anxiety and short circuited my anxious
thoughts and symptoms.

It put things in perspective.

Over the following weeks; every time I felt my stress and

anxiety levels rise, I would get out the photo of my
granddaughter and focus my thoughts on her and all that I have
to be grateful for.

With time, my thoughts became more automatic and I would

become more relaxed and focused as soon as I saw the photo.

Apart from the fact that it was difficult to have a photo on hand
at all times, I decided to use something that I could wear as a
substitute. I found a rubber wrist band, decided that will be my
thought reminder or trigger and away I went.

I still wear it, only now I have one the same as the ones I am
giving away as gifts (with my full length book version.coming
soon).and it still works for me. Except now its more of a
reminder of how far I have come and how much further I am
able to go.
The band does not have magical or mystical properties. The
magic comes from within your mind. And that magic is real and
works. For the sceptics.there is a more scientific
explanation:
an outside stimuli can trigger changes in the firing rate of neurons in a
way that changes the flow of information between different parts of the
brain and alters ones perceptions

You use the band as the trigger to activate that magic.

We all have things to be grateful for, things we love and

treasure, people we love and care about, people and places
that make us happy. Dont say NO, I havent. You have.you
just need to open your eyes and your mind, and you will see
them.

Practice bringing these thoughts to the front of your mind as

you look/touch you wrist band.

Run your finger over the letters CALM. With practice, your mind
will start to associate positive, rational, and calming thoughts
with the wrist band.

Look and or touch the band to jog your thoughts into changing
direction.

Its like setting an alarm to remind you to take action..

DISTRACT and FOCUS

You Can Be Calm. You Can Be Happy. You Can Free

Yourself From the Claws Of Anxiety.
Write it down

Have you ever noticed how the written word is way more
tangible and absolute that if we just think about facts.

Writing, reading and reading out loud all contribute to our brain
absorbing information.

This is a very important step to understanding and taking

control of negative and anxious thoughts.
Always have a notebook handy and keep a diary of times,
events, and situations that lead to anxiety symptoms.

Read through these dailyout loud preferably. Focus on these

situations and force yourself to look at them rationally and think
about how dangerous, threatening or perilous these events
really were.

If the anxiety ridden part of your mind keeps threatening an

anxiety attack just reading about it, take a break, some deep
breaths, re-focus and encourage the rational part of your mind
a stab at taking over.

This will get easier.

Now the fun part is writing down your achievements. You need
to do this daily. If you are thinking this sounds like all too much
work
remember this is the investment, the path to a happier you. It
will be worth it!

Remember to gradually try out different things, get out your

comfort zone push yourself to even just one thing daily that
makes you feel uncomfortable.

This could mean talking to a neighbour or workmate, driving to

the shopping centre, making a phone call, signing up to a
hobby or exercise class.

It could be just getting out of bed and showering.

It does not matter what or how big or small it is. If it was

challenging for you, and you managed to force yourself to do
it.It Is An Achievement.

Write it down. You will be amazed at how addictive it will get.

You will want to add more and more of these achievements to
your list.

Again do this daily, and read through them regularly.

Now, it is important that with achievements come rewards.

Make sure you make a deal with yourself that you will be
rewarded for your progress.
Take time out for yourself; indulge yourself in something that
you enjoy. Revisit your Happy Places or find new experiences
that will give you something to look forward to.
Obstacles and Opportunities

I can honestly say that this approach to my way of thinking has

had the most positive effect, and I could probably go as far as
saying it has saved my life.

A bit dramatic sounding, I know. However as I mentioned in my

author introduction, I was diagnosed with Major depressive
disorder as well as General anxiety disorder many years ago.

We all experience obstacles and challenges throughout our

lives. Some people manage to glide over the hurdles, bounce
over the bumps, and happily take all lifes obstacles in their
stride.

I was not one of them, and I am surmising that you are not
either.

Every little setback, every little problem or challenge fed my

anxiety and depression.

A lifetime of living on the edge, fearing what terrible event may

be around every corner. A few years back I found myself in a
deep dark hole.

The company I was working for went into receivership, closed

down, and I was without a job. I did not love that job, so the
initial thoughts of financial doom were simmered by the fact that
I would receive a small payout which would get me through
until I found other employment.

At the time I was very proud of myself for my positive outlook.

That all changed as job applications and interviews came and
went without success. No one wanted to employ me.I was
too inexperienced, too old and just not good enough.

The problem here was with every failed attempt of gaining

employment, my anxiety grew and my mental state
deteriorated.
My self esteem, confidence and people skills were at an all time
low.

It got to the stage that I really did not know how or want to go
on.
It just got all too hard.

But I was a wife, mother and grandmother (no prizes for world
best in any of these categories).I had responsibilities.

We have all heard of the sayings. look at the bright side, it

could be worse, every cloud has a silver lining.etc and so
on.

I did not want to burden my family any more than I had, so I

thought that I would try to look at the bright side principle of
thinking.
The saying that resonated with me the most was As one door
shuts, another one opens.

You may call it fate if you like.

Now, this did not happen overnight, but I started looking back
on past positive people and happenings in my life, and realized
that there was usually some event or situation that I thought
was not ideal at the time: that lead me to finding more positive
outcomes in my life.
If I had not lost my job and was unable to find another, I would
not be here today talking to you today and living a life that I
have only dreamed of.

What seems like a giant obstacle and problem can actually

open the door to amazing opportunities.

Change your standard perception of a negative, unwanted

situation into: - Okay, what can I learn here, what opportunities
could this lead to.

Thinking this way opens your mind to see new things and gives
clarity to your situation.

I have found that this change of mindset has lead to amazing

changes in my life. I am not living in a constant state of anxiety
and fear.

It allows me the freedom to live my life.

I now embrace challenges and obstacles, as I know they
enable me to gain knowledge, experience, strength and
resilience.
Diet and Exercise

Anxiety can cause a wide variety of physical symptoms. There

are those associated with anxiety/panic attacks, such as racing
heart, shortness of breath, trembling, nausea etc. These
symptoms are usually short term and do not cause any long
term problems.

You have probably heard or been told that exercise will make
you feel better, healthy body healthy mind and so-on.

I have always thought that trying to keep fit and healthy is

important, but found it difficult to remain committed and
motivated.

I gave up playing competition tennis years ago, as I found that

competing upped my anxiety and I found it all too hard. I do
enjoy walking; however, as I prefer to do it alone, it is too easy
to put it off.

I have now become a convert. I truly believe now that there

could be a correlation between strengthening your body and
strengthening your mind.

Now, the science of it is that exercise produces chemicals in

the brain called endorphins. These are also known as feel
good chemicals.
A while back I joined a small group to do a strength and fitness
class. This has been an all round positive experience.

If your fitness could do with some improvement, give it some

thought.
-A small group of people (other beginners, if you are just
starting out is a great way to begin.) Joining with people that
you know can also help.
I have found that this sort of class has been especially
beneficial for me, as I can actually feel and see results, which
keeps me motivated.
The strength exercises or resistance training using weights
improves muscle tone, strength, and stamina.

A fitness regime will lead to a sense of achievement, improved

self-esteem and confidence, as well as improved sleep. These
are a few of the many benefits that you will gain that will help
with your sense of well-being.

Remember not to under estimate the power of deep breathing.

Many people experience shortness of breath and the feeling
that they cannot get enough air into their lungs, when having an
anxiety attack.
This is usually caused by rapid shallow breaths. It is important
to slow your breathing down, breathe deeply and focus on each
inhale and exhale.

This will have a major calming effect.

Concentrating on eating a healthy diet is the same principle.
Feeding your body and mind good nutritional food will boost
your confidence and self-esteem..You will feel better and
look better for it.

Cutting back on Caffeine, Alcohol and sugar can also have

positive results.

Self medicating with drugs and alcohol is common amongst

people with mental health issues. If you are one, dont be
afraid or ashamed of seeking help. There is help and support
available and you deserve the chance to get better.

Other proven methods to help with anxiety and depression are

Yoga and Meditation.
I have briefly dabbled in Yoga, and it is certainly on my to do
list in the future.

I have been encouraged to try meditation a number of times,

but I have never been able to master it. I found it extremely
difficult to clear my mind of all the chaos and noise.

But I think it is about time I gave it another shot, and I hope to

share my learning to meditate experiences with you in the
future.
Act the Part

The next two chapters are about where we can have some fun.
Some of you might think these methods just downright strange
but bear with me. It can work wonders.

One of the worst parts of suffering from anxiety is the lack of

fun and joy in your life. Anxiety seems to lock you in its own
dingy, cold box, not allowing you the room or the tools to have
fun and enjoy your life.

So we need to start creating our own happy times.

You hear about actors remaining in character in breaks

between the shooting of their scenes. This allows them to truly
immerse themselves in the part they are playing and become
that person

I use that same principle when I feel anxiety creeping in to the

picture.

Imagine you are playing the part of a strong, independent,

confident, monster slaying superhero.(Monster slaying
superhero - optional). But you get the idea of the type of
person that is needed here.

Dress yourself in some nice clothes, hair, make-up, shave etc.,

and off you go out and about. If going out is too much a
challenge to start with just wander around home and check
yourself out in the mirror regularly.

Play the part of the calm, brave confident, successful person

that is hidden inside you. It truly is an interesting method to try.
By practicing to be this person, this person becomes closer to
being the reality.

You might think this is all a bit strange and if you do, you will
find this next idea even stranger. But hey, its worth a try.

Try acting the part of the counsellor. If you feel your anxiety
building, put your rational hat on and ask yourself (out loud or in
writing) questions that force you to stop and focus on the reality
of the present.

Questions such as

1. Can you pinpoint what it is that is worrying you?

2. What is the worst thing that could happen?

3. Is there anything you feel you could do to make yourself

feel better right now?

4. Take some deep breaths and concentrate on every inhale

and exhale.
5. By playing the part of the one asking the questions and
giving advice.some of the emotion is removed and it
helps to gain clarity and focus.
NOTE- (I avoid doing this form of part playing in front of other
people, as I suspect that they would be tempted to finally cart
me off to a secure facility for a long vacation.)

This leads me to the next chapter..

You cant be serious.laugh at yourself

One of the most difficult parts of suffering from anxiety, stress

and depression is the lack of happiness, joy and a good old
laugh.

Fun is over taken by fear and worry. At times, I am sure I

would have gone months on end with being able to or wanting
to laugh.

I remember a while back, my husband said something strange

or silly (the normal really). I cannot remember what it was, but
what I do remember is that I started laughing. I couldnt stop
laughing, much to the bemused looks from my other
half..which only made me laugh more.

It felt strange, but so good. It felt like my entire mood lifted, and
even when my composure was returned, I still had an overall
sense of well-being.

I realized how much I had been missing and how important it is

for our well-being it is, to be able to laugh and have humour in
our life.

Now I know there can be times in our lives that there seems to
be nothing to laugh about. The stresses of our personal lives
as well as the unpleasant happenings around the world can
darken our lives.
However, to be our best, we need to find those things that
make us happy, and tickle our fancy.so to speak. Even if we
cannot find that something that brings on that great big belly
laugh; even an authentic happy smile can make all the
difference to our outlook on life.

I made the decision that I had to go out of my way to bring my

own joy into my life. I could not sit back and hope something or
somebody would bring it to me.

First Step: I had to learn not to take myself so seriously. I

needed to learn to laugh at myself.
If you begin to take this on board, you too will find your stress
and anxiety levels will fall.

Much of anxiety is brought about the deep thoughts of

1. Fear of failure
2. Fear of rejection
3. Fear of being judged and
4. Feeling of not being good enough or worthy.

By changing your attitude of yourself, and putting less pressure

on yourself, these fears will lessen their hold.

For example:- I decided to be more open with the fact that I

had mental health issues, not publicly, but to people closer to
me. I would occasionally mention my issues, anxiety,
depression and past substance dependence (thats another
story). I would joke about warning others of my loony
behaviour, my over the top mood swings and utterly strange
thought processes.

By amusing people with your honest humour, they feel more

relaxed and in turn you will relax more, accept your feelings
more, and will learn to laugh at yourself.

By seeing the funny side of your personality, and your

strengths and weaknesses, FEAR will not have a place to hide.

I no longer get overly panicked about situations, because

failing is no longer a threat. I can come through challenges
with the realization that I do not need to be perfect and I can
climb obstacles knowing even if I fall, I can get up, dust myself
off, smile and move on.

Second Step: My advice on creating your own fun.

In time try to involve others in fun times, but in the meantime,
you can indulge yourself in some fun antics to lift your mood,
such as
Put on your favourite music and do some serious dancing.its
a wonderful feeling when none is watching
1. Play your favourite song, grab the hairbrush and sing
along at the top of your voice into that microphone
(hairbrush)
2. I do the above with my granddaughter and we have great
fun, so if you have a small child to play withall the
better.
3. The singing and dancing can also make housework all the
more enjoyable.
4. Watch a funny movie or TV show.
5. Remember when you had fun with friends and try and re-
enact them.

Having fun will not always come easy or instant, but having the
occasional laugh and good times will gradually change your
mindset to be more positive.

Step Three: Make other people smile. Dont under estimate

this concept. It is a very powerful tool to improve your whole
outlook on life.
For some of you, you may have to make a concentrated effort
to basically be nice to others when in public. I know at times I
did.
I seemed to be too caught up in my own worrying world, that
pleasant words, smiles or gestures towards people seemed too
hard.

However going out of your way to make other people smile is

extremely gratifying and uplifting. And sometimes downright
funny. Some people are so shocked by your act of kindest that
their responses are certainly worth a laugh.

So go ahead, say hello and smile at a stranger (within reason,

of course), let someone in before you in the queue, be extra
nice to the shop assistant, drop in to chat with an elderly
neighbour, practice random acts of kindness wherever and
whenever you can.
..YOU WILL BE GLAD YOU DID.
Medication

I need to reiterate that I am not a Medical Practitioner, nor am I

qualified to give advice on the use of medication. The following
information is of my own opinion and knowledge and are not
meant to replace or interfere in any way with the advice and
treatment given by your Medical Practitioner.

My research shows that there is a lot of uncertainty surrounding

taking medication for anxiety and depression disorders.

Understandably, many would prefer to be medication free.

As a rule there are two types of medication prescribed for

anxiety:

1. Antidepressants, including Sertraline, Fluoxetine,

Escitalopram, Citalopram.
Antidepressants take effect more slowly, (sometimes a
couple of weeks) but can maintain an even reduction of
some anxiety throughout your daily life.

2. Benzodiazepines, including Diazepam, Alprazolam,

Temazapam.
 These medications can help with short term anxiety and
panic. They can however be addictive, have more side
effects and withdrawal symptoms.

Personally I have found Antidepressants extremely useful in my

situation. I feel they have given me the relief needed to get
more control and clarity of my thoughts.

Everybodys physical and mental makeup is different, so are

the side effects, if any, of all medications. So I am afraid like
any treatment or therapy, there is not a one size fits all
approach.

My advice is to speak to your GP and ask for as much

information as possible regarding all treatment options. If you
feel that you are not receiving as much information as you
would like, try visiting with another doctor.

I have the utmost respect and admiration for all Medical

Practitioners; however there are some doctors that are more
specialized in certain fields than others. Therefore dont be
afraid to shop around until you find a doctor that you are
comfortable with.

Another aspect to note, is that medications can alleviate some

symptoms that you are experiencing, they are not a long-term
solution. Other therapies and techniques that can help to
change underlying patterns of thought and behaviour, offer the
best opportunities to manage your anxiety.
Conclusion
There are some people that will say that Anxiety Disorders are
curable and that they have the answer to do just that.

Honestly, I am not too sure that is the case. I think certain

people, myself included are hard wired to worry.

We all know people that sail through lifes ups and downs
without a worry in the world. And we all know people that
tend to be a bit more tentative and wary of lifes challenges.

Then there is the group of worriers that experience extreme

worry, anxiety, panic and fear, many times without logic or
rationale.

There will always be testing experiences, challenges, obstacles

and sadly sometimes, heartbreak and tragedy, in our lives.

Rather than expecting and depending on being cured for life of

anxiety, I would rather believe that I am equipped with the tools

and techniques to handle and deal with anxiety, panic and

negative thoughts, if and when they arise.- Prepped and
Ready for the Battle.
As I have said before, there is not a magic bullet miracle cure
or one size fits all treatment plan to rid us all of anxiety.
Some concepts and methods will resonate with some people
more than others.

But I can promise you that if you take the time to practice any
or all of these concepts I have shared with you.you will
experience at least small periods of increased calm and a
sense of well-being.

Do not put pressure on yourself; just take one step at a time

and one day at a time. You and your mind will begin to enjoy
these new periods of peace, and putting your new attitude and
mental outlook into practice will happen more easily and
instinctively.

It is not a particular thought that we need to eradicate.it is

more of an overall shift in our way of thinking, a change of way
we perceive things, and most importantthe way we see
ourselves.

Begin to trust yourself and your abilities, have faith in your

decisions and believe that you have the courage and strength
to make changes.
Anxiety clouds your perceptions and beliefs. The world
becomes dark and foggy filled with fear and dread.

However, the good news is you can begin to break through the
darkness and fog and find sunshine and peace in your life.

You just need to have the wish and determination to take back
control of your life and thoughts.
Believe me; I still worry about more than I should. I dont
expect that to change. That is just the person I am. However I
no longer suffer from the crippling anxiety I once lived with. I
no longer live in constant fear of scenarios that may never
happen, nor live in fear of how I will cope.

If anxious thoughts start creeping in to my mind I have the tools

to cut it short before it takes over.

Sometimes it is difficult to pinpoint what it is that is worrying you

or causing anxiety. Everyday stresses, problems and issues
can feed off each other, causing chaos and noise in the mind.

This noise keeps building until the mind and body goes into
meltdown.

We can learn to interrupt or short circuit the anxiety cycle.

Distract and Focus. Use the CALM BAND or another trigger to
switch focus and bring your thoughts back on track.

By stopping, taking deep breaths, taking stock of your thoughts

and being present in the now.you can start sorting through
some thoughts.

Look closely and you will probably find underlying issues,

problems or situations that are causing you stress and worry.

Consider these issues.How serious are they really? Who

and what are in serious danger?
Delve deep and find that logical and rational part of your mind
(it is there, you just need to find it, and strengthen it by more
frequent use.)

Now, think about itWill any of these events lead to

catastrophic outcomes? Will your worries have any effect on
the outcomes?

Most times the answer will be NO. Say it againNO! Dont

let that little voice in your head try to convince you otherwise.
Free yourself from the responsibility.

Set yourself small goals. Be kind to yourself. Honour and

praise yourself for taking risks and trying things that are out of
your comfort zone.

Anxiety, itself makes it very hard to share our thoughts and

problems with others. Just the thought of contacting people for
help and opening up to them can cause anxiety in itself.

But remember, most importantly, you are not alone. You are
worthy of empathy and understanding and you will not be
judged. There is no shame.only courage in seeking help.

There are others that understand what you are going through
and there is support.
If you find yourself overwhelmed, desperate, or without
hope.reach out for help.
There is your GP, counselling groups, phone Help Lines, some
great Facebook support groups and many others that can offer
you support.

The End.For now.