by Jamie Maggio

Created on: August 11, 2011

Your heart starts pounding like you’ve run a marathon, your breathing becomes shallow and labored, you feel dizzy, you are hot and cold at the same time, you feel clammy, sweat, and want to run. These are all common anxiety symptoms that are brought on by our body’s natural ‘fight or flight’ system. When your adrenaline shoots up your body goes into overdrive. I’ve been suffering from severe anxiety for years. Instead of just giving you a ‘to do’ list of methods to help reduce anxiety I will tell you what has and has not worked for me.

1.   Deep breathing: This method is actually great for severe anxiety reduction as well as calming yourself from everyday annoyances. I was taught a very simple and easy method for deep breathing and I practice it regularly. When you are in the midst of severe anxiety it is difficult to stop and think about the method of breathing so if you practice in situations where you are not anxious it will become habit. The method I use is called a “4 square method.” Envision a simple square. On that square are four different colored sides. On the first side you inhale slowly while counting silently to five. As you reach the next colored side you hold that breathe while counting silently to five. You will repeat this through all the sides as many times as you need to calm yourself. This is a very effective method of bringing down your heart rate and breaths per minute as well as progressive relaxation.

2.  Confront Your Fears: This is one of the most difficult yet most rewarding methods to conquer specific anxiety provoking situations. For example, I had a fear of doctors. Of course, I did not immediately run to a crowded emergency room and watch all the people there. That would have only set me back. Instead, I started out VERY slowly. First, I drove to the doctor’s office and sat outside in the parking lot for a few days. I watched people go in and out and practiced relaxing as if I had an appointment. Next, I actually went into the office and sat down for five minutes. Each time I’d gradually increase the number of minutes until I could sit for thirty minutes without having an actual anxiety attack. My next step was to make an appointment. This step was difficult as I knew I’d have to see it through. I made the appointment and continued to practice ‘waiting’ each day for a few days before the actual appointment time. (Most doctors and

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