How can I deal with anxiety without seeing a doctor? Family issues leave me feeling anxious and depressed.
Relaxation exercises. Progressive muscle relaxation cds when done regularly can help you manage your anxiety. It may or may not be enough.
Anxiety. Aim for daily exercise, 8 hours of sleep per night ; good nutrition with 5 servings of veggies ; 4 of fruit per day. Try tai chi, yoga, qi gong, progressive muscle relaxation, deep breathing exercises ; meditation. Don't isolate - spend time with friends and stay active. Please don't completely rule out getting medical help.
Behavioral Options. See this page anxiety disorders assn of bc which contains educational & self-help tools (incl. A video) for managing, even overcoming anxiety in social situations : http://www.Anxietybc.Com/resources/social.Php effective treatment will involve putting yourself in feared social situations, going from ones you fear only a little 2 others you fear a lot. A cbt expert coach can be a big help!
Feeling good. One of the books i recommend for patients to read who are not ready for medications is written by david d. Burns "feeling good". www.feelinggood.com it is a best seller and has helped many patients. You can see a psychologist (therapist), they do not prescribe medications and will just talk to you and help you manage your feelings.
Stay active. Exercise is a great way to relieve stress. Your body releases endorphins during exercise, which can help you feel calm. If you exercise 30 - 60 minutes a day, your stress levels can improve. When stressed, take 5 slow, deep breaths with your eyes closed, then roll your shoulders forward 5 times, then back 5 times. This will slow your heart rate and release tension in your neck and shoulders.
Anxious. Relaxation exercises, life style changes, & building good social support system.
Anxiety & Depression. Although I am not a psychiatrist or psychologist, I have written extensively on this topic. You would likely benefit from my free video series: www.Thecoachmd.Com; my book brain drain (on amazon); my pulse of life system (www.Charlesglassman; my facebook page - www.Facebook.Com/coachmd; my facebook group www.Facebook.Com/groups/drcharlescoachmd my youtube channel www.Youtube.Com/charlesglassmanmd.