Please provide some do's and don'ts for people with all levels of anxiety.

Don't: Don't self-medicate. Instead, consult with your doctor.

Anxiety: Anxiety feels threatening, but you are not in danger.

Diagnose: Diagnose anxiety - anxiety is diagnosed by observation, examination and a good medical history.

Exercise: Exercise is great to help defuse anxieties. The more active the better.

Need: Need support? Ask "what would I do to support my best friend in this situation?" do it for you!

Struggling: Struggling with worry? Think of a role model, and ask "what would he/she do in this situation?".

Important: Important to follow recommendations of doctor. Surround with good support group.

Adopt: Adopt a healthy lifestyle: cut out caffeine, alcohol, smoking, get a good night sleep, exercise.

Be: Be curious about the beliefs that trigger anxious thoughts and challenge the thoughts.

Frequent: Frequent exercise will divert the hormones that cause anxiety.

GABA,: Gaba, magnesium, zinc, b-6, theanine, and taurine, together with relaxation, can be helpful.

Living: Living a healthy life style - healthy nutrition, restorative sleep, exercise, and leisure activities.

Medications: Medications range from benzodiazepines to anti-depressants to special anti-anxiety agents.

Psychotherapy: Psychotherapy and/or medication management are the most common forms of treatment.

When: When anxiety interferes with your daily functions you might want to consider some form of therapy.

A new TipTap: Lemon balm tea daily, l-theanine (from tea) as needed. Deep breathing with longer exhale than inhale.

A new TipTap: Lifestyle changes, yoga, meditation, breathing exercises can all help.

Breathe: Breathe deeply count to ten before reacting step out of the situation if possible.

Take: Take a deep breath and visualize yourself handling the situation calmly and masterfully.

We're: We're told to imagine people in their underwear when they intimidate you. Imagine yourself powerful!

Do: Do not have anxiety over proper medical treatment, sleep, wake, quiet mind will help other efforts.

Avoid stressors. Don't drink or use drugs to mask it. Worry about things that are in your control.

Avoid: Avoid news before sleep. You can get it in the morning. Get plenty of sleep. Coffee in moderation.

Review: Review your diet for caffeine intake and taper yourself off over several days. See how you feel.

Internally: Internally focus on your breathing. Practice slow, comfortable breaths for 30 minutes every day.

You: It's a myth that: anxiety is "all in your mind.".

Anticipate: Anxiety is anticipating a fear. Look at your anxiety as an early warning system, but engage in positive actions. Don't ignore or succumb to the fear.

Anxiety: Anxiety can be all consuming. Don't let it - find the triggers, learn to gain control, & relax...

Cope: Cope by identifying and avoiding the triggers, and rehearse alternative healthy responses/behaviors.

Do: Do your best to solve the day's crises, but then stop worrying about them ; look forward to tomorrow.

Listen: Listen to music, relax, yoga, be happy.

Exercise: Exercise is one of the very best forms of anxiety treatment around. Aerobics especially.

If: If certain things trigger your anxiety - consider engaging in exposure therapy.

Cognitive: Cognitive behavioral therapy is an effective way to challenge the thoughts that lead to your anxiety.

Using: Using alcohol to relax? Best to think twice, it may worsen your anxiety disorder.

Psychoanalytic: Psychoanalytic therapy is a good option for treatment of anxiety.

We: We are spiritual, physical & emotional beings. Prayer can be an effective approach to reduce anxiety.

Tai: Tai chi - the gentle art of self defense reduces anxiety and promotes inner balance.

Feeling: Feeling anxious? Sip on chamomile tea. Allow it to steep for five minutes in a lidded pot.

Anxious: Anxious with insomnia? Talk to your doctor about kava kava. Don't use if you have liver disease. .

Muscle: Muscle tension, anxiety, insomnia? Talk with your doctor about passionflower. Don't use with maoi's.

Muscular: Muscular tension, anxiety & insomnia? Consider valerian root. Ensure you talk to your doctor first.

Although: Although primarily for depression, st. John's wort may also help improve anxiety.

Skullcap: Skullcap can reduce muscle tension & restlessness. Talk with your doctor about using it for anxiety.

Anxiety: Anxiety combined with pregnancy? Discuss motherwort with your obstetrician.

HOPS: Hops may help. Discuss use of hops with your doctor for reducing restlessness, insomnia & GI upset.

Aromatherapy: Aromatherapy - lavendar scented candles or bath soak are very calming & soothing.

Aromatherapy: Aromatherapy to calm you - bergamot essential oil is excellent to reduce anxious mood. .

Sandalwood: Sandalwood essential oil is excellent for calming aromatherapy.

Aromatherapy: Aromatherapy with lemon oil can reduce anxiety & enhance a sense of well-being.

Stress: Stress can drain your body's vitamin c. Replenish vitamin c with tomatoes, strawberries, oranges & kiwi.

B: B complex vitamins are helpful for people with anxiety. Talk with your doctor about supplementation.

Did: Did you know that honey can be calming? Try it in herbal tea or on scones.

Cinnamon.: Cinnamon. Although there isn't research to back this - cinnamon is a folk remedy for anxiety.

Anxious: Anxious & anemic? Ask your doctor to check your iron levels. Low iron may be a cause.

Combination: Combination of anxiety & atypical depressive symptoms? Ask your doctor about your vitamin d level.

Riboflavin: Riboflavin (vit. B2) while lacking scientic research, supplementation is reported to rediuce anxiety.

Panic: Panic attacks? You may wish to avoid chocolate and coffee.

If: If you suffer from panic attacks consider eating more complex carbohydrates & skip the junk carbs. .

If: If you have panic attacks you may benefit from avoiding artificial sweeteners containing aspartame.

Stressed?: Stressed? How about a warm cup of herbal tea? Consider chamomile, passionflower or rosemary.

If: If you feel stressed, consider warming up milk (produces tryptophan) to induce a sense of calm.

If: If you have an anxiety disorder take the time to educate yourself - check online or at your library.

Express: Express your creative side (i.e., painting, gardening, music, etc.) to enhance your sense of calm.

Anxiety: Anxiety is often induced by irrational thoughts - challenge those thoughts whenever you have them.

Limit: Limit the amount of time you spend worrying each day. I.E., an hour an day and then say "stop!".

Focus: Focus on now. If you spend time worrying about the future then work to stay in the present.

A: A great remedy for anxiety? Walking. It reduces anxiety & promotes a sense of wellbeing.

Ginger: Ginger can help to reduce an anxious stomach. Try crystalized ginger, ginger ale or ginger tea.

Enjoying: Enjoying mother nature can reduce anxiety and be spiritually uplifting.

If: If you suffer from anxiety, take a look at your caffeine intake. Dial it back if you need to!

Avoid: Avoid other stressed or anxious people. The will augment "your" anxiety!

Anxiety: Anxiety is not your fault, but it can be helped! make the change to what you want to be!

Regular: Regular exercise reduces anxiety.

When: When you feel the anxiety increasing, close your eyes and count backward from 100. Do it slowly.

Anxiety: Anxiety is like a needy friend. The more you push it away, the stronger it clings.

Anxiety: Anxiety attacks soon create "anticipatory anxiety" more torturous than the attack. Notice this.

Practice: Practice deep, slow breathing. When you feel anxious, go to deep, slow breathing.

Do: Do practice relaxing activities don't ignore the problem do read information on panic attacks.

Social: Social support from friends can help reduce worry by putting the problem in perspective.

Can: Can you change the situation you are worrying about? If not, can you accept what you can't change?

Regular: Regular cardiovascular exercise has been shown to greatly reduce anxiety.

Regular: Regular cardiovascular exercise is a key to reducing stress and anxiety.

Don't: Don't stay indoors, get outside. Keep active! chores that are manadatory, are actually relaxing!

Anxiety: Myth: anxiety needs to be treated with drugs. Finding stressors and meditating regularly are great!

Take: Take action to reach desired goals. Quietly create what you want. Hope is not a method. Act!

The: The mind needs care. Get plenty of sleep, exercise, and avoid stimulants that can worsen anxiety.

Slow,: Slow, deep breathing. Taking a walk. Thinking about a happy time in your life. Help someone else out.

Roll: Roll your shoulders back 5 times and then 5 times forward.

Accept: Accept the reality of your situation and start taking care of what matters to you. Focus on action.

Be: Be confident that if you invite anxiety instead of fearing it, it won't show up! you'll be amazed.

Many: Many people think there is little that can be done. Suffering can be helped by mental health pro's.

Meditation,: Meditation, yoga, walking, exercise.

Understand: Understand your tipping point and slow your beathing down.

Do: Do not smoke or use alcohol to relieve anxiety. Do work on breathing exercises. Get help.

Deep: Deep slow breathing. Understand that the bad feelings will pass.

Get: Get enough rest & sleep. Helping others will add glow in your life and fulfillment in your soul!

Good: Good fiends always help. Be a good friend to maintain good friendships!

WAYS: Ways to healthy living: medicine, sleep, exercise, massage, deep breathing, positive thinking, humor!

Naturally: Naturally grow one step at a time your self confidence, it will wipe off anxiety effortlessly!

Anxiety,: Anxiety, like a dictator, needs lots of attention to control your life. Can't stand to be ignored!

Take: Take it easy with anxiety, to take it hard is too tiring!

Stand: Stand in a superman/woman pose & speak to your anxiety like a school principal might to an 8 year-old bully.

Good: Good habits. Sleep eat and exercise are helpful. Stay committed to a regular schedule and add prayer.

Never: Never mix xanax/ativan/valium etc with alcohol; can be lethal.

Don't: Don't use energy drinks, lots of caffeine if anxious; just makes problem worse.

Increase: Increase your level of physical activity--exercise can improve your mood.

Best: Best way to manage anxiety is to prevent it with exercise and regular relaxation, just 10 mins a day.

Use: Use small paper bag to breathe into when anxiety causes hyperventilation.

Exercise: Exercise regularly, at least 4 times a week. This will also help with getting better sleep.

Deep: Deep breathing: inhale count of 4, hold for 7, exhale for 8. Repeat 3 times per set.

Stay: Stay away from caffeine, stimulants, lack of rest, and lack of exercise.

Psychotherapy: Psychotherapy can effectively treat both anxiety and panic attacks.

Regular: Regular exercise tends to significantly reduce anxiety.

Teas: Teas or herbal remedies include lemon balm, passionflower, milky oats or combinations.

Cut: Cut down or eliminate caffeine, sugar and junk food. Add whole foods like veggies, grain and fruit.

SSRI's: Ssri's are cornerstones of treatment for anxiety.

Holy: Holy basil (widely avialable as tulsi tea) is a safe and effective herb for anxiety.

A: A good b complex (esp. With the l-5-mthf form of folic acid) is often useful for anxiety.

Magnesium: Magnesium supplements often help reduce anxiety. Magnesium glycinate and taurate are good forms.

In: In addition to meds, try a strict elimination diet for 4- 8 weeks. Fm often responds to diet.

Save: Save xanax for acute anxiety attacks; use Buspar (buspirone) or non-drug options for long-term prevention.

Learn: Learn breathing excercises. Find a coach to help you overcome the source of your anxiety.

DO: Do get cognitive behavioral therapy +/- meds. Don't keep it to yourself. Get help.

Don't: Don't dredge up the bad in your life. Everyone has bad moments. Learn and move on!

At: At end of the day, instead of focusing on what you did wrong, focus on 2 or 3 things you did right!

No: No situation is so bleak that hope is entirely extinguished. Try a little harder & hold out longer!

If: If you constantly fear something is (or will be) wrong with your health, a psychologist can help you.

Needle: Needle phobia is very real. Ask lab/dr. How they manage this. And, call anxiety expert for help.

Skin: Skin picking, hair pulling ; nail biting (body-focused repetitive behaviors) can require professional help.

Approximately: Approximately 70% of patients can learn to manage and prevent attacks with cognitive behavioral therapy.

Keep: Keep your family relationships healthy. If you do, you have a pool of emotional support!

L-theanine,: L-theanine, 200-400 mg 3x/day may help with mild anxiety symptoms. If not effective, consider prescription.

Cognitive: Cognitive behavioral therapy, short-term, is proven to be very effective and helpful.

Invite: Invite the attack to come while calmly repeating, "these are merely unpleasant sensations that will pass".

Meditation.: Meditation. Avoid situations provoking this. Reality checks. Supportive friendships.

Anxious: Anxious about surgery? For the average healthy person the car ride to the hospital has more risk.

Live,love,laugh,smile,savor: Live, love, laugh, smile, savor each day. Find comfort, joy & peace with your loved ones & a supreme being.

Clonazepam: Clonazepam is much better than Alprazolam if drug prescription is needed. Longer duration of action!

Try: Exercise. It has been known to reduce anxiety.

Good: Good aromas help ward off anxiety. Candles anyone?

Anxious?: Anxious? Sit back. Relax. Slowly sip chamomile tea.

Acupuncture: Acupuncture for anxiety: the five gates will dissipate your anxiety & leave you feeling balanced.

Fatigue: Fatigue is the "best buddy" of anxiety!

The: The gentle art of tai chi will help to calm your spirit.

Meditation: Meditation brings peace to the soul.

Meditate: Take 15 minutes a day to meditate with positive thoughts.

Recognize: Recognize false alarms. That rapid heart beat doesn't mean u r having heart attack.

Take: Take your hands off that horn. Don't try desperately to take command of things you can't control.

Breathe: Breathe it out. Focus on the sounds of your breathing in/breathing out.

Make: Make peace with time. All shall pass.

Don't: Don't let your worries stop you from living your life. Many will turn out to be false.

"This: "this anxiety won't kill me. It just doesn't feel good. I will not fight it but let it pass.".

"Anyone: "anyone who has never made a mistake has never tried anything new." albert einstein.

“The: “the aim is to balance the terror of being alive with the wonder of being alive.” -carlos castaneda.

"It: "it is only possible to live happily ever after on a daily basis." —margaret bonanno.

Anxiety: Anxiety is a treatable condition. Ensure you exercise, eat well, sleep well and relax every day.

Add: Add regular exercise and relaxation techniques to your daily routine if you experience anxiety.

Ask: Ask your doctor about ssris to treat your anxiety instead of using benzodiazepines.

Learn: Learn techniques to control your physiology, starting with deep breathing if you experience anxiety.

"Wherever: "wherever you go, no matter what the weather, always bring your own sunshine" .A. J. D'angelo.

Fear: Fear can be a gift or a curse. Don't let your nerves silence you unnecessarily.

Anxious: Anxious to see the doctor? It's normal. Let their nurse know so the md can be sensitive to this.

If: If you tend to get anxious at the doctor's, make sure to write down all your questions beforehand.

“Fear: “fear is a natural reaction to moving closer to the truth” -- pema chodron.

Don't: Don't ignore constant anxiety. It may be a chemical disorder responsive to medical therapy.

Learn: Learn to meditate. Calm your thoughts by directing the images in your mind to a place that is calm.

Don't: Don't procrastinate. If you attack your biggest problem, sooner rather than later, anxiety decreases.

All: All our dreams can come true, if we have the courage to pursue them. -- walt disney.

Write: Write a list of provoking situations for your mate. Write another list of relaxing things they like.

Understanding: Understanding that anxiety has some evolutionary and survival advantages helps the treatment process.

Confront: Confront your fears and you will reduce your anxiety. Psychologists can help you learn how to do it.

Tell: Tell those who love you what scares you. They will give you advice, even help you!

Lower: Lower stress: exhale for 8 slow seconds x 5 times, every time you sit down.

To: To concur your fears, u must overcome them, not ignore them.

Freckles: Freckles may induce a stare. Uneven black moles though rare, cause a scare. Need a scalpel or a pair.

Fear: Fear breeds anxiety. Most fears never come true.

Have: Have 2 meds: one daily, maintenance med like celexa, (citalopram) and a 2nd for breakthru episodes, like valium.

Feeling: Feeling anxious or depressed? Add structure to your life, it helps you feel more in control.

Take: Take time for relaxation. When done regularly, leisure combats stress and boosts our immune systems.

EFT,: Eft, emotional freedom technique, has a proven success rate for anxiety. Learn it; it's free!

Don't: Don't fret when birds of worry fly over your head, but when they stop to build nests, u must prevent.

Take: Take whatever makes u happy along in anxiety provoking situations, conditons ur mind.

Meditate: To control the anxiety attacke, shown to be a natural way of controlling emotions.

Use: Use a "baseline" med like Lexapro for anxiety control, reserving valium or xanax (alprazolam) only for breakthru!

Our: Our anxiety does not come from thinking about the future, but from wanting to control it. --k.Gibran.

Exercise: Exercise is a great stress and anxiety reliever.

Progressive: Progressive exposure to inciting environment with calming self talk may build your confidence.

Giving: Giving patients the information of what to expect allays anxiety when they go through the process.

Pre-surgical: Pre-surgical anxiety is normal, anesthesiologist give medication to allay anxiety.

Anxiety: Anxiety disorders are medical illnesses like diabetes. Seek treatment from your physician.

Treatments: Treatments for anxiety disorders are very effective and safe. Millions suffer needlessly.

Buy: Buy plastic pill containers and put all medicines in them for several weeks in advance. This helps!

Anxiety: Anxiety is a normal, adaptive response in certain situations. It is only a disorder if maladaptive.

Cognitive: Cognitive behavioral therapy can be as effective as meds for anxiety in some cases.

Sudden: Sudden onset of anxiety symptoms without obvious stressors warrants medical evaluation.

Exposure: Exposure therapy is one method for overcoming anxiety symptoms associated with certain settings.

If: If you have anxiety about the dentist, don't stop going, request a rx for an anti-anxiety medication.

Meditation: May be your answer. Try it and see. If not seek consulting a therapist.

Unhappiness: Unhappiness is best defined as the difference between our talents and our expectations.De bono 1933-.

DO: Do remember that most drugs for anxiety can sedate you, so avoid drinking alcohol.

DO: Do tell your doctor about all medicines you take.

DO: Do take your medicine as instructed and tell your doctor about side effects.

DO: Do tell your doctor or someone you trust if you have suicidal thoughts.

DON’T: Don’t overuse caffeine, alcohol, nicotine, diet pills, and common cold remedies.

DON’T: Don’t make major decisions while you feel anxious.

Low: Low salt, no processed food, reduced caloric intake and exercise will keep you youthful.

Phobias: Phobias do tell your doctor about your condition. Don’t be embarrassed to admit fears.

People: People with one blind eye should always wear eyeglasses to protect the better-seeing eye.

Don't: Don't have to be in a state of perpetual frowning - relax, meditate, stop worrying and/or get botox.

Get: Get to know the various types of anxiety so you can be more specific discussing yours with your doc.

Anxiety: Anxiety can be every bit as painful as depression or even more so. It is not simple worry.

"Bravery: "bravery is being the only one who knows you're afraid.” franklin p. Jones.

“If: “if we're growing, we're always going to be out of our comfort zone.” john maxwell.

"Physical: "physical bravery is an animal instinct;moral bravery is much higher ; truer courage." w phillips.

“Courage: “courage is resistance to fear, mastery of fear, not absence of fear.” mark twain.

Do: Do take benzodiazepines responsibly. Never raise the dose without permission from your doctor.

Do: Do consider an anti- anxiety medication prior to dental treatment if that is what keeps you away!

When: When you change the way you look at things, the things you look at change. --max planck.

Don't: Don't procrastinate. Just do it. Wake up earlier, eat breakfast, go to work 30 min early, just do it.

Consider: Consider relaxing when it comes to things outside of yourself-that you have no influence/control!

If: If others feel your fears are foolish see a therapist and work with them effectively.

Klonopin (clonazepam): Klonopin (clonazepam) a better choice than valium.

Try: Try meditation, exercise, yoga, or tai chi - if no relief, seek medical help.

Remembering: Remembering the serenity prayer may help you better cope with the cause of your anxiety.

Forgiving: Forgiving yourself is the first step to relieving anxiety and enjoying life. No one's perfect.

Always: Always forgive your enemies - nothing annoys them so much. Oscar wilde.

Avoid: Avoid benzodiazepines for anxiety after a week. The main rx treatment should include ssris ; snris.

You: You may be able to stop medication for anxiety only if you eat, exercise, sleep ; relax regularly.

Avoid: Avoid alcohol and caffeine if you have panic attacks or general anxiety.

Avoid: Avoid combining short and long-acting benzodiazepines if you have an underlying anxiety problem.

Alcohol: Alcohol may trigger a panic attack if you are vulnerable to anxiety.

Work: Work with your doctor to cut down your benzodiazepine use and discontinue over time for your health.

Learn: Learn breathing techniques and practice them when you are feeling well to become a pro.

You: You can apply breathing techniques when you are anxious only if you learned them when feeling ok.

Anxiety: Anxiety runs in families. Teach your kids healthy habits to eat, sleep, exercise ; relax regularly.

Consider: Consider exercise to help combat anxiety!

Cognitive psychology: Research tells us that our thinking creates our feelings. Please watch your "self talk" and hanging out too much in the future or the past. Peace and good health.