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6 pointsAnxiety Symptoms, Anxiety Attack Symptoms (Panic Attack Symptoms), Symptoms of Anxiety There are over 100 symptoms of anxiety. Because each person has a unique chemical make up, the type, number, intensity, and frequency of anxiety symptoms will vary from person to person. For example, one person may have just one mild anxiety symptom, whereas another may have all anxiety symptoms and to great severity. All combinations are common. What are anxiety symptoms? Common anxiety symptoms include: Body (anxiety symptoms commonly associated with the body in general): Allergy problems, increase in allergies (number, sensitivity, reactions, lengthier reactions) Back pain, stiffness, tension, pressure, soreness, spasms, immobility in the back or back muscles Blanching (looking pale, loss of color in the face or skin) Blushing, turning red, flushed face, flushed skin, blushing, red face or skin Body aches, parts of or your entire body feels sore and achy, feels like your body and muscles are bruised Body jolts, body zaps, electric jolt feeling in body, intense body tremor or “body shake” Body temperature increase or decrease, change in body temperature Burning skin, itchy, “crawly,” prickly or other skin sensations, skin sensitivity, numbness on the skin Burning skin sensation on the face, neck, ears, scalp, or shoulders Buzzing sensation in the feet, toes, hands, fingers, arms, legs Chest pain, chest tightness Choking Chronic Fatigue, exhaustion, super tired, worn out Clumsiness, feeling clumsy, co-ordination problems with the limbs or body Cold chills, feeling cold Craving sugar, sweets, chocolate, usual craving for sugar and sweets Difficulty speaking, moving mouth, talking, co-ordination problems with the mouth or tongue Dizziness, feeling lightheaded Dizzy, feeling dizzy Electric shock feeling, body zaps Excess of energy, you feel you can’t relax Falling sensation, feel like your are falling or dropping even though you aren't Feel like you are going to pass out or faint Feeling cold or chilled Feel wrong, different, foreign, odd, or strange Flu-like symptoms, general malaise, feel ill, like you are coming down with a flu Flushed face, red face, flushed skin Frequent urination Head Zaps Heart palpitations, racing heart Hyperactivity, excess energy, nervous energy Increased or decreased sex drive Infection - increased infections, persistent infection Mouth or throat clicking or grating sound/noise when you move your mouth or jaw, such as when talking Muscles that vibrate, jitter, tremor, or shake when used Muscle twitching Nausea Nausea vomiting Neck, back, shoulder pain, tightness/stiffness Night sweats, waking up in a sweat, profusely sweating at night No energy, feeling lethargic, tired Numbness Numbness tingling, numbness and tingling Numbness and tingling, and other skin sensations on hands, feet, face, head, or any other places on the body Persistent muscle tension, stiffness Pounding heart, heart feels like it is beating too hard Pulsing or throbbing muscles. Pulsing or throbbing sensation. Rib or rib cage tightness, pressure, or feeling like a tight band around the rib cage Sexual Dysfunction, sexual uninterest Shooting pains, stabbing pains, and odd pressures in the neck, head, or face Shooting pains in the face Shooting pains in the scalp or head Skipped heart beats Sore or tight scalp or back of the neck Startle easily Sweating, uncontrollable profuse sweating The floor feels like it is moving either down or up for no reason Tightness in the ribs or rib cage area, may also feel like a tight band around the ribs or rib cage area. Tingling sensations, anywhere on the body, including the hands, feet, legs, arms, head, mouth, chest, groin area Throat or mouth clicking or grating sound/noise when you move your mouth or jaw, such as when talking TMJ Trembling, shaking, tremors Twitching Unsteadiness, dizziness, feeling dizzy or lightheaded Urgency to urinate, frequent urination, sudden urge to go to the washroom (similar to urinary tract or prostate infection symptoms) Warm spells Weak - feel weak, weakness, low energy, light, soft, like you may faint Weak legs, arms, or muscles Weight loss, weight gain Chest (anxiety symptoms commonly associated with the chest area) Chest tremors, trembling in the chest, chest feels like it is vibrating Chest pain or discomfort Concern about the heart Feel like you have to force yourself to breath Find it hard to breath, feeling smothered, shortness of breath Frequent yawning to try and catch your breath Heart Palpitations – beating hard or too fast, rapid heartbeat Heart - Irregular heart rhythms, flutters or ‘skipped’ beats, tickle in the chest that makes you cough Pounding heart, heart feels like it is beating too hard Rib or rib cage tightness, pressure, or feeling like a tight band around the rib cage Emotions (see mood) (anxiety symptoms commonly associated with emotions, mood, and feelings) Fears (anxiety symptoms commonly associated with fear) A heightened fear of what people think of you Afraid of being trapped in a place with no exits Constant feeling of being overwhelmed. Fear of being in public Fear of dying Fear of losing control Fear of impending doom Fear of making mistakes or making a fool of yourself to others Fear of passing out Fear that you are losing your mind Fears about irrational things, objects, circumstances, or situations Fears of going crazy, of dying, of impending doom, of normal things, unusual feelings and emotions, unusually frightening thoughts or feelings Heightened self awareness, or self-consciousness Need to find nearest washrooms before you can feel comfortable Need to seat near exits Head (anxiety symptoms commonly associated with the head) Brain fog Burning, itchy, tight scalp Dizziness Dizzy Dizziness or light-headedness Frequent headaches, migraine headaches Feeling like there is a tight band around your head, pressure, tightness Head, neck or shoulder pain, tightness/stiffness Head zaps, head tremors Giddiness Numbness Numbness tingling, numbness and tingling Shooting pains, stabbing pains, and odd pressures in the neck, head, or face Shooting pains in the face Shooting pains in the scalp or head When you close your eyes you feel like are beginning to, or will, float upwards Sore jaw that feels like a tooth ache TMJ (Temporo-Mandibular Joint) - clenching of the jaw or grinding of the teeth Hearing/Ear(s) (anxiety symptoms commonly associated with hearing) Feel like there is something stuck in your ear, that your ear canal it plugged or blocked, that there is a pebble in your ear that you can't get out Low rumbling sounds Reduced hearing, frequent or intermittent reduced hearing or deafness in one or both ears Ringing in the ears, noises in the ears, noises in the head Pulsing in the ears, throbbing sound in the ear(s) Tickle or itch in your ear that you can't seem to get at Mind (anxiety symptoms commonly associated with the mind and thinking) Afraid of everything Altered state of reality, consciousness, or universe feeling Brain Fog Deja Vu, a feeling like you've done or experienced something before Depersonalization Derealization Desensitization Difficulty concentrating, short-term memory loss Difficulty thinking, speaking, forming thoughts, following conversations Disorientation Fear of going crazy Fear of losing control Fear of impending doom Feelings of unreality Frequent feeling of being overwhelmed, or that there is just too much to handle or do Having difficulty concentrating Nightmares, bad dreams Obsession about sensations or getting better Repetitive thinking or incessant ‘mind chatter’ Short-term learning impairment, have a hard time learning new information Short-term memory impairment, can't remember what I did a few days, hours, or moments ago Spaced out feelings, feeling spaced out "Stuck" thoughts; thoughts, mental images, concepts, songs, or melodies that "stick" in your mind and replay over and over again. Trapped in your mind feeling Underlying anxiety, apprehension, or fear You often feel you are carrying the world on your shoulders Mood / Emotions (anxiety symptoms commonly associated with mood, emotions, and feelings) Always feeling angry and lack of patience Depersonalization Depression Dramatic mood swings (emotional flipping) Emotionally blunted, flat, or numb Emotional "flipping" (dramatic mood swings) Emotions feel wrong Everything is scary, frightening Feeling down in the dumps Feeling like things are unreal or dreamlike Frequently being on edge or 'grouchy' Feel like crying for no apparent reason Have no feelings about things you used to Not feeling like yourself, detached from loved ones, emotionally numb Underlying anxiety, apprehension, or fear You feel like you are under pressure all the time Mouth/Stomach (anxiety symptoms commonly associated with the mouth and stomach) A ‘tinny’, ‘metallic’ or ‘ammonia’, or unusual smell or taste Aerophagia (swallowing too much air, stomach distention, belching) Burning mouth, feeling like the inside of your mouth is burning, or tingling, or like pins and needles, or all of these together or at different times Burning tongue, feeling like your tongue is burning, or tingling, or like pins and needles, or all of these, or all of these together or at different times Choking Constant craving for sugar or sweets Constipation Diarrhea Difficulty swallowing Difficulty talking, pronouncing certain letters or sounds, mouth feels like it isn't moving right, slurred speech Dry mouth Feeling like you can’t swallow properly or that something will get caught in your throat Feeling like your tongue is swollen IBS Lack of appetite or taste Lump in the throat, tight throat, something stuck in your throat Mouth muscles twitching/jumping Mouth or throat clicking or grating sound/noise when you move your mouth or jaw, such as when talking Nausea Nausea vomiting Nausea or abdominal stress Numbness Numbness tingling, numbness and tingling Stomach upset, gas, belching, bloating Teeth grinding The thought of eating makes you nauseous Tight throat, lump in throat Throat or mouth clicking or grating sound/noise when you move your mouth or jaw, such as when talking TMJ Tongue symptoms - Tingly, “stretched,” numb, frozen, itchy, “crawly,” burning, twitching, “jumpy,” aching, sore, or swollen tongue (when it isn’t). Urgency to urinate, frequent urination, sudden urge to go to the washroom Vomiting Skin (anxiety symptoms commonly associated with the skin) Burning skin sensations, skin sensitivity Numbness Numbness tingling, numbness and tingling Skin problems, infections, rashes Sleep (anxiety symptoms commonly associated with sleep) Difficulty falling or staying asleep Frequent bad, bizarre, or crazy dreams Hearing sounds in your head that jolt you awake Insomnia, or waking up ill in the middle of the night Jolting awake Waking up in a panic attack You feel worse in the mornings Sight (anxiety symptoms commonly associated with sight) Distorted, foggy, or blurred vision Dry, watery or itchy eyes Eye tricks, seeing things our of the corner of your eye that isn’t there, stars, flashes Eyes sensitive to light Spots in the vision Flashing lights when eyes are closed Your depth perception feels wrong Touch (anxiety symptoms commonly associated with touch) Burning skin sensations, skin sensitivity Feeling cold or chilled Numbness Numbness tingling, numbness and tingling Pain Tingling, pins and needles feelings Other anxiety symptoms are described as: Being like a hypochondriac, muscle twinges, worry all the time, tingles, gagging, tightness in the chest, tongue twitches, shaky, breath lump, heart beat problems, head tingles, itchy tingling in arms and legs, and so many more. In addition to these anxiety symptoms, you may also find yourself worrying compulsively about: • Having a heart attack • Having a serious undetected illness • Dying prematurely • Going insane or losing your mind • Suddenly snapping • Losing it • Uncontrollably harming yourself or someone you love • Losing control of your thoughts and actions • Being embarrassed or making a fool out of yourself • Losing control • Fainting in public • Not breathing properly • Losing control of reality • Choking or suffocating • Being alone These are some of the more common anxiety symptoms. This list isn't exhaustive. Reference and further information here http://www.anxietyce...-symptoms.shtml
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4 pointsHere are a few worksheets you may find helpful to download and print off. They are in pdf format, if you don't have a reader you can download Adobe Reader for free here http://get.adobe.com/uk/reader/ Thank you to MrsMacFarlane12 for uploading them. Metaphors http://www.get.gg/docs/Metaphors.pdf Health Anxiety Thought Record http://www.get.gg/do...oughtRecord.pdf Relapse Prevention http://www.get.gg/do...ePrevention.pdf Bipolar Mood Management http://www.get.gg/do...dManagement.pdf Activity Diary http://www.get.gg/do...tivityDiary.pdf Sleep Diary http://www.get.gg/docs/SleepDiary.pdf
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3 points'How To Recover From Anxiety' by Dr Claire Weekes (and read by the lady herself) PART 1 http://www.junior-anxiety-depression-exchange.org.uk/media/relaxation2/How-To-Recover1.mp3 PART 2 http://www.junior-anxiety-depression-exchange.org.uk/media/relaxation2/How-To-Recover2.mp3 PART 3 http://www.junior-anxiety-depression-exchange.org.uk/media/relaxation2/How-To-Recover3.mp3 PART 4 http://www.junior-anxiety-depression-exchange.org.uk/media/relaxation2/How-To-Recover4.mp3 Thank you to http://www.junior-anxiety-depression-exchange.org.uk/relax.html for the links
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3 points“Fear: False Evidence Appearing Real.” ~Unknown Once upon a time, there was a young woman who carried Fear as her constant companion. It wasn’t fear of wild animals, impending danger, or the shadows that lurk in the night. In fact, her friend Fear had become disassociated with any real thing. It had become an entity all its own that could morph and wind its way into any circumstance the woman happened to be in. The woman wasn’t born this way. When she was small, Fear had served her well and taught her how to stay out of harm’s way. But as the girl grew and experienced the world around her (which could sometimes be harsh and painful), Fear found a foothold for power. Fear taught the girl that Harsh and Painful were always just around the corner, even when they weren’t, and showed her how to avoid life so that she wouldn’t meet them. When she did meet Harsh and Painful, Fear said, “I told you so. You better stick with me.” Fear’s Sneaky Plot Sometimes her erstwhile friend Fear thought it was fun to poke around in the young woman’s mind, searching for weak spots so that it could manufacture something that felt as real as an oncoming train or a lurking monster. Fear was sneaky like that. It liked to torment and create havoc in the woman’s heart and mind. It whispered stories in her ear that weren’t true or only had a grain of truth. Fear liked to embellish. Fear liked to stir the pot. The woman knew that she’d allowed Fear to become her master. But she kept feeding it by worrying, over-thinking, pontificating, ruminating, and believing without question. As Fear munched away growing fatter and stronger, the young woman began to shrink. She shrunk so small that she could fit into the safe box that Fear hadn’t infiltrated—little did she know Fear had built just for her. She felt comfortable in the box; and Fear liked her there because it kept him in control. The Power of Truth Fortunately, the box had windows. And after a while, the woman started looking outside. She saw other people in boxes just like hers. Just like her, they were safe and quietly contained with Fear guarding the door. But she saw something else, something that stirred her heart and soul. She saw people who weren’t in boxes. These people had room to run, move freely, and do anything they wished. They were doing exciting, creative, adventurous things (many of the same things that Fear had warned her about). But they were happy. They weren’t hiding. In fact, she could see Fear chasing them, but these people laughed at Fear. And when Fear did catch them, they would firmly cast Fear aside and put Fear in a box! How amazing!! How liberating! The woman cracked the door of the box, and yelled over Fear’s head to the people outside, “How did you conquer Fear like that? How did you put Fear in a box?” “Truth,” they shouted back. “We battled Fear with Truth and Inquiry, and Fear lost all of its powers!” “How do I find Truth and Inquiry?” asked the woman. “It’s that light inside of you,” they said. “And all you have to do is shine it in Fear’s face.” Tentatively, the woman picked one of Fear’s favorite weak spots, and she look inside herself for Truth and Inquiry. She found a faint, flickering light and held it up to Fear. Immediately, Fear grew weaker. And as Fear grew weaker, the woman started to grow. Truth and Inquiry got brighter too. With practice, the woman was able to shine the light on all of the weak spots that Fear had created. Eventually, the woman grew too big, too strong, too powerful for the box. As soon as she burst out of the box, she saw Fear cowering outside. Her heart went out to Fear, because she remembered how it felt to cower. She gently placed Fear in the box, because she knew she might need Fear on occasion. But now she saw Fear for what it was—her servant, not her master. And Truth had set her free. What About You? I was once that woman. And maybe you were or are too. Or that man. How much power does Fear have over you? How many of Fear’s stories do you believe? Are you living in the box or have you begun your escape? Well here is the good news: You can put Fear in a box. And let me tell you, once you do this, your life will turn around 180 degrees. You will do things you never thought possible. You will be bold and enthusiastic about life. You will find passion in life and seize every opportunity. If you want to start disempowering Fear right now, here are three things you can do today: 1. Isolate one fear at a time. Start with one that really interferes with your growth. For me it was fear of abandonment. That was my biggie. What’s yours? You might fail? You might not be loved? You might disappoint someone? 2. Ask yourself why you have this fear. This is a question you should ask until you run out of answers. Write down every reason you can think of, starting with the main one that probably occurred when you were small. Write these reasons down so you don’t forget them. 3. Finally, start undermining these reasons with evidence to the contrary. You might feel a certain way about yourself, but that doesn’t make it true. And even if there were truth in the original belief and feelings, you have lived a lot of life since then. There are hundreds of reasons why you are smart, lovable, attractive, etc. Write those down too. Personal growth writer and teacher Byron Katie has this to say about the thoughts that Fear creates: “So, how do you get back to heaven? To begin with, just notice the thoughts that take you away from it. You don’t have to believe everything your thoughts tell you. Just become familiar with the particular thoughts you use to deprive yourself of happiness. It may seem strange at first to get to know yourself in this way, but becoming familiar with your stressful thoughts will show you the way home to everything you need.” Remember, you don’t have to believe the stories Fear tells you. Write them down, and then shine the light of Truth and Inquiry on them. Find evidence to the contrary, and attach your faith on this evidence rather than Fear’s stories. With practice, you will escape the box and firmly place Fear within it. http://tinybuddha.co...-to-conquer-it/
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2 pointsAnxiety Social Network or ASN is a social network site specially created for anxiety sufferers. It has groups, you can add friends, there is a chat where you can chat one on one with a friend, similar to other social network sites like Facebook. It's free to join http://www.anxiety-central.com/index.php/page/index.html/_/online-resources/asn-anxiety-social-network/social-network-site-for-anxiety-sufferers-r20 I have created a group also http://anxietysocialnet.com/groups/viewgroup/47-anxiety-disorder-support-group
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1 pointHealth Anxiety/Hypochondriasis Health Anxiety/Hypochondriasis is a type of somatoform disorder, a mental illness in which a person has symptoms of a medical illness but the symptoms cannot be fully explained by an actual physical disorder. People with hypochondria are very worried about getting a disease or are certain they have a disease, even after medical tests show they do not. These people also often misinterpret minor health problems or normal body functions as symptoms of a serious disease. An example is a person who is sure that her headaches are caused by a brain tumour. The symptoms associated with hypochondria are not under the person's voluntary control and can cause great distress and/or interfere with a person's normal functioning. Hypochondria can occur at any time of life but most often begins in early adulthood. It appears to affect men and women equally. What are the symptoms of health anxiety/hypochondriasis Most people with hypochondria (often called hypochondriacs) are worried about having a physical illness. The symptoms they describe can range from general complaints such as pain or tiredness to concerns about normal body functions such as breathing or stomach noises. People with hypochondria are not faking or lying about their symptoms, they truly believe they are sick. Warning signs that a person might have hypochondria include: The person has a history of going to many doctors. He or she may even "shop around" for a doctor who will agree that he or she has a serious illness. The person recently experienced a loss or stressful event The person is overly concerned about a specific organ or body system such as the heart or the digestive system The person's symptoms or area of concern might shift or change A doctor's reassurance does not calm the person's fears and he or she believes the doctor is wrong or made a mistake The person's concern about illness interferes with his or her work, family and social life The person may have anxiety, nervousness and/or depression What causes health anxiety/hypochondriasis? The exact cause of hypochondria is not known. Factors that might be involved in the development of the disorder include: A history of physical or sexual abuse A history of having a serious illness as a child A poor ability to express emotions A parent or close relative with the disorder. Children might learn this behaviour if a parent is overly concerned about disease and/or overreacts to even minor illnesses An inherited susceptibility for the disorder How is health anxiety/hypochondriasis diagnosed? Diagnosing hypochondria can be very difficult because people with the disorder are convinced their symptoms are caused by a medical illness. When symptoms appear, the doctor will begin his or her evaluation with a complete history and physical examination. If the doctor finds no physical reason for the symptoms, he or she might refer the person to a psychiatrist or psychologist, doctors who are specially trained to diagnose and treat mental illnesses. The psychiatrist or psychologist makes a diagnosis based on his or her assessment of the person's attitude and behaviour and the fact that physical illness has been ruled out as the cause of the symptoms. The psychiatrist or psychologist may administer a personality assessment to confirm the diagnosis of hypochondria or somatoform disorder. How is hypochondria treated? A main goal of treatment is to help patients live and function as normally as possible, even if they continue to have symptoms. Treatment also aims to alter the thinking and behaviour that leads to the symptoms. As with other somatoform disorders, hypochondria can be very difficult to treat. This is due, in part, to the fact that people with this disorder refuse to believe their symptoms are the result of mental or emotional rather than physical causes. Treatment for hypochondria most often includes a combination of the following options: Supportive care. In most cases the best course of action is for the person to stay in regular contact with a doctor. Within this doctor-patient relationship the doctor can monitor the symptoms and stay alert to any changes that might signal a real medical illness. The doctor's main approach is likely to focus on reassuring and supporting the person, as well as preventing unnecessary tests and treatments. However, it might be necessary to treat some of the symptoms such as severe pain. Medication. Antidepressant or anti-anxiety drugs are sometimes used if a person with hypochondria also has a mood disorder or anxiety disorder. Psychotherapy. Psychotherapy (a type of counselling) can be helpful in changing the thinking and behaviour that contribute to the symptoms. Therapy can also help the person learn better ways to deal with stress and improve his or her social and work functioning. Referenced from http://www.webmd.boo...hypochondriasis
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1 pointFound this series on youtube, FOR FREE BABY! Several anxiety workshop type things. Let's watch them and do the work and see what happens ! Part 2 - http://www.anxiety-central.com/index.php/page/index.html/_/videos/miscellaneous-videos/general-anxiety-part-2-r85 Part 3 - http://www.anxiety-central.com/index.php/page/index.html/_/videos/miscellaneous-videos/general-anxiety-part-3-r86
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1 point8 Tips to Help Cope With Panic and Anxiety Do you suffer from panic attacks and/or anxiety? Here are 8 tips proven to help you cope and overcome them. 1 Sleep - Try to make sure you get a good nights sleep. Sleep is very important so your body is fully rested for the battle ahead. It's hard work suffering from an anxiety disorder and fatigue can happen often. When you are fatigued you let your guard down. Try and get 8 hours sleep each night, if you can get yourself into a good sleep pattern and schedule you are preparing your mind and body the best way possible. 2 Eat well - Make sure that you are eating a good variety of fruits and vegetables daily, as well as complex carbohydrates and protein. These foods are known to boost serotonin levels (the happy chemical) in the brain and which will enhance your mood. You should try to eat lots of foods that contain B Vitamins, such as greens, beans, eggs and lean meats like chicken and fish. I always start the day with a large glass of fruit smoothie, shop bought ones are great but you can have fun making your own too! As an extra boost I sometimes add a couple of spoons of flaxseed. 3 Exercise! - I can't stress the importance of exercise in overcoming anxiety. Light to moderate exercise every day, it doesn't have to be strenuous. A 30 minute walk, swimming, light jogging, sports. It is entirely up to you but something you enjoy. Exercise boosts your mood and it also helps you to sleep. 4 Hobbies - The key to beating those damaging anxious thoughts is distraction. There is nothing worse for someone with anxiety than sitting around on the couch and ruminating. Find something to distract yourself, and something that takes your whole attention, but is also fun to do. Arts and Crafts, pets (I have 4 cats and I love to play with them) Photography, cooking, anything you love to do. It makes you feel good just to realise for an hour or so you didn't think those nasty 'what if's' 5 Write a journal - Writing down your thoughts, fears, whatever is troubling you can be very therapeutic. A lot of our anxieties are bottled up inside us and we ruminate on them. You may suffer physical symptoms of anxiety, write these down too. Having a journal is like having a record of everything you felt and feared, all the symptoms, all the worries, all the things in your mind that you wish weren't there. Write them down and get them out of your head. 6 Sunshine - Vitamin D is crucial and there is no better way to get it than from the sun. 15 minutes a day goes a long way. Feeling that sun on your skin, that warm feeling, summer and fresh air. It's a great mood enhancer. Of course always remember to wear appropriate clothing and sunscreen if needed. But do yourself a favour and take 15 minutes out of your day to sit in the sun, relax, read a book, whatever you like but let that sunshine through your eyelids. 7 Breathe! - We often don't even realise it, but when we are anxious we often don't breath right. Shallow breathing through the chest doesn't give enough oxygen and you can easily find yourself hyperventilating, and we all know what happens then, panic! The answer is belly breathing, nice and slow. Inhale through the nose, exhale through the mouth and watch as you breathe that your belly rises and falls. Do it nice and slow and you will feel yourself getting calmer. You can find breathing exercises online to suit your needs. 8 Relax! - Take 30 minutes to an hour every day just to relax, just for you, 'ME time' Whatever you want that to be. Yoga, meditation, a nice bath with lavender oils and candles. Reading a book, playing a game, paint your nails, video games. This bit is personal for you and it's to give yourself a reward at the end of the day, or beginning whichever you choose, the point is it is for YOU. Because you have earned it.