Several ways to lower your anxiety level

We all have to deal with anxiety at some point in our lives. Unfortunately, some folks have to deal with it on a daily basis, and that can make life much less enjoyable.

Here are several techniques that have been proven to lower anxiety.

Please give them a try. • Use your thinking skills. If you are worried about something, think your way through the most likely outcomes — what is probably going to happen.

One exercise that many therapists use is to have you think of the worst possible outcome, then the best possible outcome, and, lastly, the most likely outcome. It can really help you gain the proper perspective on things. • Don’t dwell on the worst-case scenario. This is where many people get stuck, and anxious thoughts keep going around and around in their minds.

If you catch yourself doing this, manually move your mind to other things, such as the exercise above.

Sometimes, distractions like television will work, but you may need something more involving to really help displace your worries, so look for things to do that involve more than sitting on the sofa. Playing music or writing can be helpful. • Exercise. A good workout or a long walk can help your body and brain balance each other out and allow you to gain some perspective on where you are.

By exercising your body, you are also cleansing your mind. Just knowing that you are taking positive steps for both body and mind will help to get rid of the unwanted and uncomfortable feelings. • Meditate. You don’t have to take a class. Just sit quietly and focus on your breathing until your body has calmed down and your thoughts are no longer racing. I call this first-aid meditation because it should be the first thing you try when you start to get anxious.

If you can nip anxiety in the bud, you may not need anything else. That being said, if you deal with anxiety on a regular basis, meditation needs to be a part of your routine. • Take medication only if necessary, and don’t abuse it. Many people take the antianxiety medications known as benzodiazepines, and there are others. Some can be addicting, but if needed, they can be a godsend.

You will need to see a psychiatrist to get a proper diagnosis and prescription. Like all drugs, antianxiety medications have side-effects, so be sure to check with your doctor and report any unusual symptoms. • Know that you have internal strength, and use it. Even if you take medication, the chances are that you will be dealing with anxiety from time to time, and often you can use positive self-talk to get past the point of fear and allow you to function more normally.

Your mind is powerful, so use it to help you find some peace. It will help you if you let it. • Follow your passion. Your work may be the best thing for you. Spend time doing whatever involves your entire being. Even if you don’t know the source of your anxiety, which happens often, this kind of involvement will keep your head in the right place.

These tips will help, but if you are having symptoms on a daily basis and they have lasted for more than two weeks, please see a medical doctor. Psychotherapist Dr. Barton Goldsmith is the author of The Happy Couple: How to Make Happiness a Habit One Little Loving Thing at a Time.