Children are naturally sociable and fun loving and if you have a child who is prone to being worried or anxious about the smallest things, he may have a difficult time adjusting with other children who may not understand his condition. If your child’s anxiety level affects his performance in school or his relationship with other kids, this maybe a sign of a deeper problem that you would have to pay attention to.

Common Causes of Child Anxiety

1. The most common form of child anxiety is separation anxiety. This is an excessive fear of not being with a person whom the child acknowledges or recognizes as a caregiver.

2. Stress caused by a new environment or demands in school can also lead to anxiety. If your family has just moved to a new place and your child has to start making new friends, this may be a factor that can trigger stress and anxiety with your child. It is possible also that a child will feel displaced in his new environment and may wish to return to his old environment where he had friends he was more familiar with.

3. Trauma caused by events such as death in the family, physical abuse or constant family conflicts are also possible causes of anxiety in children. Divorce in the family usually puts an unreasonable amount of stress on a child whose anxiety may also be triggered by feelings of guilt over his parent’s divorce.

Managing Child Anxiety

As a parent, do not take it for granted that your child is just “acting up” during anxiety episodes or that his symptoms are just part of his tantrums. If your child experiences anxiety attacks frequently, this may develop into an anxiety disorder and may even become more severe as he grows older.

Be sure to consult your child’s pediatrician who may be able to help you understand your child’s condition better or even suggest the right therapy that will help your child overcome an anxiety attack.

However, more than half of these people are not really experiencing a heart attack, but more likely are exhibiting anxiety attack symptoms. Anxiety attack symptoms do resemble the symptoms of a real heart attack, the difference being, once the patient is asked to relax and do some deep breathing exercises, these symptoms disappear.

If you had experienced any of these symptoms, you should still consult a doctor in order to rule out the possibility that these are symptoms of an impending heart attack. If tests come out negative, and it is established that the symptoms are caused by anxiety, then you need to find the right treatment for anxiety attacks.

If you are given a medical diagnosis that you are suffering from an anxiety attack, here are some ways you can deal with your anxieties to avoid another attack:

1.  Do regular deep breathing exercises. A series of deep abdominal breathing done at least 3 times during the day can do wonders both for the body and the mind. The deep breathing can calm your nerves and can put you into a relaxed mood. Every time you feel tension and anxiety creeping in, try to do some deep breathing exercises and visualize all the tension and anxiety leaving your body.

2. Consult with a professional therapist. A capable therapist can help you unravel the mystery of what is causing the anxiety in your life. He or she may help you find some deeply seated fears and worries that you had not been able to deal with for a long time. Exercises on facing fear may become a part of your therapy.  In some cases, therapists can help you face your fears and phobias that are triggering your anxiety attack symptoms and overcome them.

3. Try positive self talk. One of the most common sources of anxiety is the negative self talk that a lot of us do everyday. If you keep telling yourself that you will never reach your goals, or that you will never be as beautiful as other girls or as successful as other men you know, then you are just making self-fulfilling prophecies that are bound to come true. The bad things that we imagine about ourselves are enough to drive us anxious every time. The what ifs that we feed our consciousness can sometimes keep us paralyzed and not able to do something positive in our lives.  How can we overcome these negative thoughts?  There is only one way and that is to replace these destructive thoughts with positive and life fulfilling thoughts about ourselves.

You do not have to fall victim to anxiety attacks. You can take control of your life and look forward to a successful future, free from anxiety and even panic attacks.  Take those important steps today – understand what anxiety attacks are, find out what is causing the symptoms of anxiety attack that you are experiencing and address the issues.

1. Find time for regular exercise. Exercise has been found to increase the levels of endorphin, the “happy hormone” which helps us feel better. A regular exercise routine will not only help you deal with anxieties better, it will also help boost your confidence as you see the improvement in your physique and general health.

2. Stay away from substances that are considered health risks, such as excessive caffeine, nicotine and alcohol. They do not only pose hazards to your health, but they are also found to make anxiety worse.

3. Analyze the stress factors in your life. If there are people who make you anxious, try to stay away from them or lessen your contacts with them, at least while you are undergoing therapy. Study your daily schedule and find time for yourself when you can just experience calm and relaxation. Unload your commitments either by delegating or just saying no.

4. Take a break. A short holiday either by yourself or with someone who understands your condition may recharge you and help you regain your focus. Try to make it as less stressful as possible by planning the trip ahead of time. If money is a problem, taking a break may simply mean taking regular naps during the day, especially when you are going through a particularly stressful day.

5. Write. One good way to supplement your therapy is to create a diary or a blog where you can write down your progress in helping yourself. Writing is considered one of the best therapies to help you sort out your thoughts and emotions and can become a good way to unload your frustrations which may also be adding to your anxieties.

Ultimately, the cure for anxiety lies within you. You, above all are the one responsible for your mental and physical health. Do the best you can for yourself – help yourself and you will find that the therapies recommended for you will work better and faster.

Half of the $42 billion annual cost associated with anxiety disorders are costs from use of health care services by people who seek relief from anxiety disorder symptoms which mimic other physical illnesses, such as cardiac arrest. An anxiety disorder should not be taken for granted. It is one of the most serious medical conditions that beset modern day man, and a good dose of education about its nature, prevention and cure is necessary to lessen the number of people affected by it annually.

Anxiety affects almost all families in the world. When one member of the family is afflicted with an anxiety disorder, it affects all the other members. It is not easy to live with a family member who is constantly anxious about almost anything. Anxiety can be debilitating sometimes, and the risk of not getting help for yourself or for someone you know who suffers from an anxiety disorder can create more problems in the future. It can lead to depression, to paranoia and even to suicide.

Excessive worrying, to the point that it hinders you from fulfilling your daily tasks is not something that should be taken for granted. If it has come to the point where your anxiety has become chronic and has practically ruled your life, then it is time to get help. Sometimes the stigma attached to consulting a therapist for an anxiety disorder can prevent people from seeking help. In these days where financial problems are usually the source of anxiety, some people may hesitate to even talk about going to a therapist, for fear that their bosses may think of them as emotionally unstable and may ask them to take a leave of absence or worse, quit the job.

However, anxiety disorders are real and professional help is readily available. Most therapies include either medication or behavior therapy or both. It is best not to do self-medication, as the dose and kind of medications prescribed depend on the kind of anxiety disorder, its frequency and intensity. Some medications for anxiety are prescribed for a short term period only. Others have to be maintained for an extended period of time. Most of these medications are anti-depressant and aim to minimize the frequency of body sensations associated with anxiety, such as rapid heart beats, hyperventilation, dizziness and abdominal distress.

There are other alternative therapies available such as yoga, meditation, massage or even hypnosis, but all of these should be taken to complement a professionally endorsed therapy. It is still best to consult a medical doctor before embarking on a therapy, in order to rule out other medical conditions such as hypertension, hypoglycemia and thyroid problems that may also cause anxieties. If anxieties are related to a medical condition, your doctor would have to address the physical disorder first before prescribing medications for anxiety.

Anxiety is the price we often pay for a high intensive, fast paced lifestyle. But hope is not totally lost for someone who is diagnosed with an anxiety disorder. People with anxiety disorders should not be looked down with disdain nor contempt, but should be understood and assisted. Their condition is not a sign of weakness or insanity, nor is it totally incurable. A degree of compassion and understanding will go a long way for helping someone who is undergoing an anxiety disorder.

Some people who experience these symptoms immediately think that they are suffering from a heart attack and the fear aggravates the symptoms even more. Repeated panic attacks may result to panic disorder, that’s why resolving the issue sooner before it gets worse is important.

When a patient is first diagnosed with a panic attack, doctors will start prescribing anti anxiety medications to calm the patient and to stabilize the symptoms. These anti-anxiety medications work temporarily,  only just enough for the patient to get into a manageable state of calmness. A long term approach for treating panic attacks is for the patient to get into therapy sessions which will try to unravel the reasons causing the patient’s panic attacks.

If you had experienced a panic attack, and can not or prefer not to go to a doctor right away, here are some things you can do at home to help you prevent the onset of another attack:

Deep Breathing

Breathe in through the nose and out through the mouth. Do a series of deep breathing for ten times every time you feel you are experiencing a lot of stress.

Do these breathing exercises also whenever you feel like a panic attack is about to happen.

Meditation

Practice daily meditation while listening to relaxing music to know what it feels like to experience calmness. Whenever you feel like a panic attack is about to begin, try to bring back that feeling of calmness that you experience during meditation.

Positive Affirmations

Repeating positive affirmations to yourself several times during the day is a strategy under Cognitive Behavioral Therapy which aims to change the way you think. By replacing your negative thoughts with something positive, you will be able to calm your nerves and prevent another attack from happening. You can keep repeating to yourself that you will be alright, that this episode will pass and that you are capable being in control of your situation.

These are just a few suggestions you can try on your own to prevent a panic attack.  If however your condition is not improving, it is best to consult a therapist to find long term solutions to your condition.

There are many ways to deal with anxiety, but the one that most doctors and therapists recommend is cognitive behavior therapy. This is a form of treatment where a person goes through a series of sessions aimed to change the way he thinks. A good deal of time during these sessions is spent on changing the thought patterns of a patient that takes him from the anticipatory (expecting the worst to happen) stage to the rational stage. This is done by repeating positive words that can drastically alter his thoughts.

Here are some examples of positive self talk that you can try if you are suffering from daily, irrational anxieties:

1. Today, I am in control. I will enjoy this day because everything will work out right today.

2. I am feeling great. Anxiety is something I can control, not something that can control me.

3. Right now I am aware that there is fear inside me, but I am slowly seeing it disappear and I will be fine.

4. For now, I will focus on doing something positive rather than be gripped and paralyzed by this fear.

5. I am getting to be a better person because I can control my negative thoughts.

6. I will take a deep breath and as I release the air from my body, so will the toxic thoughts in my mind be removed.

7. Anxiety is a bad habit that my body has learned through time. It is not too late to change this habit and channel the energy I spend being anxious into something more positive.

You’ve often heard it said – “You are what you think you are”. There are many instances when the thing you fear most becomes real – this is because sometimes the thoughts that you have in your head become a self-fulfilling prophecy. And so if you think that you will attract disaster, you certainly will!

Do not let anxious thoughts fill your life with fear and misery. Take charge of your life by filling your thoughts with positive self talk and see how your anxieties disappear.

However, it is anxiety that is irrational or based on things devoid of reality that is considered unhealthy. When a person’s life is filled with thoughts of disaster and these thoughts prevent him from performing his daily tasks, then he is suffering from what is called as Generalized Anxiety Disorder or GAD.

Most studies reflect that an average of the 3-5% of the adult population is affected by GAD. There are no conclusive researches done on how many children are affected by GAD, as most children who are affected by this condition remain unreported. Some who has GAD may just go on with life constantly worrying about the smallest things, like being trapped in an elevator or meeting an accident on the way to an appointment.

There are good days and bad days where sometimes it is just difficult to start the day because mornings already started with thoughts of catastrophe. A person with GAD goes through a vicious cycle of fear and worry and oftentimes may even suffer from sleep deprivation because of the negative thoughts going on his mind.

Generalized Anxiety Disorder may lead to other conditions such as a full blown panic attack or even social anxiety, where the person may decide not to socialize for fear that something terrible will happen if he even steps out of his room or his house. It is often difficult for a person with GAD to relax and to settle into a period of tranquility where he does not worry about anything nor think about catastrophic events.

It has been proven that the most effective cure for GAD is cognitive behavioral therapy (CBT). CBT is a series of therapy sessions aimed to make the person see situations in a different light and to minimize anxiety by doing positive self talk. Anxiety medications are sometimes included, but not necessary for some patients.

If you think you are suffering from GAD, consult a professional therapist who may help you find the cure for this condition. The condition must not be taken for granted as something normal, because it is not. You can also read more about the best anxiety treatments available for Generalized Anxiety Disorders which can help you understand what you are going through better.

Instead, make your anxiety therapies work for you by helping yourself. Here are three tips to make your anxiety therapy succeed in managing your anxieties:

1. Find out all you can about anxiety –its causes, cures and effects on your life. This is your responsibility – understand your condition better and recognize the symptoms of an attack easily. Knowledge of anxiety attacks will help you prepare for the next attack with no fear. Gathering information about your condition will also help you understand that the condition is not really life threatening nor can it make you insane.

2. If you are seeing a therapist and anti-anxiety medications are prescribed for your condition, read about these medications to make sure that they can be helpful to your condition. Know the side effects of these medicines and consult your therapist if you start experiencing any of these side effects.

3. Surround yourself with family and friends who understand. This is a sensitive time in your life and you need to be with people who have positive outlooks in life and who can help you get out of this condition.

4. Nurture the child in you. Children, because of their innocence seldom feel anxious about anything. They seem to have a natural passion for life and an innate love for adventure. Remember the child in you, how you had once been daring to try new things, unafraid and sure that anything is possible. Be a child again and be your own childlike friend.

5. Find a good hobby to keep you occupied. Examples of good hobbies are gardening and taking care of a dog or a cat. If you want you can also join groups with the same interest as yours.

Here are 5 ways to de-stress and lower your anxiety level:

1. Whenever you feel anxiety building up during the day, take a deep breath and try to do something to distract your mind from the problem. A few minutes doing your favorite hobby like scrapbooking or watching your favorite sitcom or listening to your favorite music can give you some time off and allow you to get a better perspective on things.

2. When you feel overwhelmed by too many things happening at the same time, or too many tasks that you need to accomplish over a period of time, it helps to step back and analyze your priorities. You should also divide your “enormous” task into smaller ones that are more doable and manageable. That way, you can easily get a sense of achievement which is a perker up anytime of the day.

3. Make use of positive affirmations. It is easy to focus only on the negatives when we are anxious. We are often bugged by fear which gives way to negative thoughts, starting with “What if..”. When this happens, replace the negative thought with a positive one. When you know that you regularly experience bouts of anxiety, it is a good idea to keep a small notebook handy or several post-its around the house with your favorite positive affirmations. Even during days when you don’t feel that anxious, try to repeat these positive affirmations in your mind. You’ll find less moments of anxiety taking over your life as you become more capable to handle your negative thinking.

4. Talk. If you feel anxiety and fear overwhelm you every single day, talk it out with people who care about you.  Anxiety attacks that disrupt your everyday life is already a disorder and can lead to more problems such as depression. If you can not find a family member or a friend to talk with, do not hesitate to seek professional help. A good doctor or therapist would be able to give you options on how you can address your anxieties and allow you to fulfill your daily tasks and responsibilities.

5. Focus on today. We are often worried about what the future brings that we forget to enjoy today. Our problems do not get solved by constant worrying. On the other hand, if you focus your energies on what you can do today to improve your situation, then you are opening yourself to better opportunities that will help you manage your problems.

Most of all, find time to look at the best things about your life. Maybe it’s time to simplify your life if your schedule is too crowded with too many commitments. Sometimes, you only need to change your focus and priorities and let go of the things that only make you anxious and do not contribute to your happiness. Remember, today is all you really have. Make the most of it and enjoy everything it has to offer.

The brain can not distinguish between positive and negative self talk. It recognizes any repeated thought or word as a command and does what it is told. For example if we frequently tell ourselves that we can not improve our lives because there are factors beyond our control, then the mind will process that statement as truth. This is how the negative thoughts that we feed our minds everyday turn into self-fulfilling prophecies.

We create negativity in our lives by the constant thoughts we utter to ourselves related to failure and even fear of success. There are also instances that this negativity is not something we just pushed onto ourselves. It is possible that people who influenced our growing years have also conditioned us with negative concepts and through the years, we had acquired the same habits of negative self talk.

Much of the anxieties we feel everyday are related to the negative self talk we engage in. Often those “What if…” questions are fueled by the negative thoughts that we hear inside us and as we feed our minds with constant nagging anticipation of the worst, anxiety sets in. The only way to stop this process before it becomes a bad habit deeply ingrained in our sub-conscious is to replace the negative thoughts with positive affirmations. Like all bad habits, negativity can only be replaced by a better habit – focusing on positive thoughts to gain positive results.

Try saying positive affirmations several times a day and see the power of words help you overcome your anxiety and transform your life. Here are a few guidelines on how to use positive affirmations to manage everyday anxieties:

1. Use only positive words describing what you want to achieve. Use specific words to create a picture in your mind of your end goal.

2. Use the first person, “I” and the present tense when phrasing your affirmations. Statements such as “I am living a fulfilling life, surrounded by people who love me” tells the mind that this is a reality, not something that is still about to happen.

3. It helps if you can write your positive affirmations down and post them where you can easily see them everyday.

4. Use short words that are easy to remember.

5. Try to repeat your affirmations at times of the day when the brain is most receptive to suggestions, such as a few minutes after you wake up or before you sleep.

Once your mind gets used to these positive affirmations, every time a negative thought sets in, the mind will challenge its validity and the anxiety that usually develops from negativity will be eliminated. Positive affirmations do not only serve to prevent anxiety from taking over your life. They can also direct your energies to create positive changes in your life.