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4 Types of Anxiety and DIY Solutions

Proven Self-Help Techniques to Overcome Anxiety

According to a survey conducted by the Anxiety Disorders Association of America, 40% of Americans experience recurrent bouts of anxiety and stress in their daily lives. 

Many people experience symptoms of more than one type of anxiety. If it isn’t treated at the right time, it can cause many physical and mental health disorders, including depression. Therefore, it is essential to address anxiety at the right time to prevent it from affecting your health and wellbeing. If it is left untreated, it can take over your life completely. 

The good thing is that you can easily control anxiety through numerous proven self-help techniques, such as EFT tapping and Mindfulness. All you have to do is believe in yourself, stay positive, and practice our suggested self-help techniques daily. 

There are several different types of anxiety. The most common are:

Anticipatory anxiety

Whenever you experience discomfort and anxiety when you think about an upcoming event or situation that you may or may not be a part of, this experience will be called anticipatory anxiety. It isn’t a specific disorder but mainly a symptom found in numerous anxiety-related conditions such as Generalized Anxiety Disorder.

Social anxiety

Social anxiety refers to a person’s intense innate fear of being criticized, humiliated, or embarrassed in everyday situations. This generally occurs when dining in public, addressing an audience, making small talk, or being assertive with co-workers.

Work Anxiety

Work anxiety occurs when one feels stressed due to work. This stress gets so aggravated that it makes the person anxious. Or else, the person may already have an anxiety disorder, and it starts impacting their work life. Either way, it imposes a negative impact on the individual’s career and professional life, leading to unproductive attitudes and poor team and organization outcomes.

Specific phobias

Anxiety may also be related to or caused by specific phobias. If a person has a fear of a particular object or feels scared of a specific situation and goes to great lengths to avoid it, it will be termed as a phobia. Many people have a fear of heights, traveling, or even injections. 

How to Treat Anxiety on your Own?

Just like any other health condition, anxiety also requires treatment. But this doesn’t necessarily involve medications because it can be overcome through therapies and self-help techniques. If you can timely identify that you have anxiety symptoms, you can choose any of the following techniques to address the issue using a DIY approach.

The Power of Mindfulness

You wouldn’t believe that something so simple as being mindful about your life, activities, and appearance could have a lasting positive impact on your body and soul. Mindfulness isn’t something new because it has been around since Buddhist monks who used to meditate regularly. So, you can say that it is an ancient art. The power of mindfulness for treating several cognitive and behavioral issues has been a fairly recent acknowledgment.

You may have heard about meditation and mindfulness, but you probably not be aware of is its profound capacity to strengthen and heal the brain to overcome anxiety. It is about being engaged with the present situation or moment. You will have to reconnect with your immediate experiences, such as the smell of the food you are eating, the colors of flowers in your garden, or the touch of clothes against your skin. 

Notice the minor things in life that you generally overlook, considering them insignificant. Feel the surroundings around you. Even a simple thing like feeling the sensation when the water touches your skin while showering could help you practice mindfulness. Notice the minutest thing, such as when checking the clothes, check how soft or warm, they are. Or does the fabric feel heavy and scratchy? The idea behind mindfulness is to help you take control of everything in your life, lessen the burden on your mind, make you calm and stress-free, and improve your self-confidence. You will feel an overall positive change in your mood and behavior through mindfulness.

Overcome Anxiety Through EFT Tapping

Anxiety treatment involves a combination of psychotherapy, medications, and alternative therapies. Emotional freedom technique (EFT), or simply EFT tapping, is one of the best and productive alternative therapeutic interventions for anxiety patients. It combines cognitive and physical elements to improve mental health disorders-related symptoms, including anxiety and depression. Believe it or not, but EFT tapping for anxiety is an effective way to alleviate anxiety symptoms like excessive tendency to worry, sleeping difficulties, inability to focus and concentrate, and irritability.

Psychotherapist Gary Craig developed it in 1995. There have been several different manuals of EFT tapping training and practice introduced since then. The therapy combines aspects of cognitive therapy, physical touch, and exposure therapy.

Woman doing EFT on the top head point. Emotional Freedom Techniques, tapping, a form of counseling intervention that draws on various theories of alternative medicine.

During the EFT tapping session, you need to tap specific points on your body using your fingertips while keeping your mind focused on a single issue of concern. The points where you need to tap are called meridian points. These are the energy hotspots of your body. To practice EFT tapping, you have to identify the meridian points and create a short script, which should comprise short affirmatory phrases like “I know I can overcome anxiety.” The phrases you choose should be about a current emotional or physical symptom. 

The primary aim behind practicing EFT tapping is to balance energy and improve emotional health. It is an evidence-based therapy validated by the American Psychological Association’s Task Force on Empirically Validated Treatments for anxiety, phobias, depression, and even treating PTSD (posttraumatic stress disorder).

There are nine EFT tapping points, including- karate chop or the side of your hand, under-eye area, eyebrow point, under the nose, chin point, side of your eyes, collarbone point, top of the head, and underarm.

During an EFT tapping session, you should focus on an undesirable emotion, situation, fear, or past trauma. While keeping your focus on the issue, use your fingertips to tap on each of these meridian points and repeat the phrases throughout the session. This is how you can re-balance your body’s energy.