Anxiety

Your Care Instructions

Anxiety is a normal reaction to stress. Difficult situations can cause you to have symptoms such as sweaty palms and a nervous feeling.

In an anxiety disorder, the symptoms are far more severe. Constant worry, muscle tension, trouble sleeping, nausea and diarrhea, and other symptoms can make normal daily activities difficult or impossible. These symptoms may occur for no reason, and they can affect your work, school, or social life. Medicines, counselling, and self-care can all help.

How can you care for yourself at home?

• Take medicines exactly as directed. Call your doctor or nurse call line if you think you are having a problem with your medicine.
• Go to your counselling sessions and follow-up appointments.
• Recognize and accept your anxiety. Then, when you are in a situation that makes you anxious, say to yourself, “This is not an emergency. I feel uncomfortable, but I am not in danger. I can keep going even if I feel anxious.”
• Be kind to your body:
  • Relieve tension with exercise or a massage.
  • Get enough rest.
  • Avoid alcohol, caffeine, nicotine, and illegal drugs. They can increase your anxiety level and cause sleep problems.
  • Learn and do relaxation techniques. See below for more about these techniques.
• Engage your mind. Get out and do something you enjoy. Go to a funny movie, or take a walk or hike. Plan your day. Having too much or too little to do can make you anxious.
• Keep a record of your symptoms. Discuss your fears with a good friend or family member, or join a support group for people with similar problems. Talking to others sometimes relieves stress.
• Get involved in social groups, or volunteer to help others. Being alone sometimes makes things seem worse than they are.
• Get at least 2½ hours of exercise a week to relieve stress. Walking is a good choice. You also may want to do other activities, such as running, swimming, cycling, or playing tennis or team sports.

Relaxation techniques

Do relaxation exercises 10 to 20 minutes a day. You can play soothing, relaxing music while you do them, if you wish.

• Tell others in your house that you are going to do your relaxation exercises. Ask them not to disturb you.
• Find a comfortable place, away from all distractions and noise.
• Lie down on your back, or sit with your back straight.
• Focus on your breathing. Make it slow and steady.
• Breathe in through your nose. Breathe out through either your nose or mouth.
• Breathe deeply, filling up the area between your navel and your rib cage. Breathe so that your belly goes up and down.
• Do not hold your breath.
• Breathe like this for 5 to 10 minutes. Notice the feeling of calmness throughout your whole body.

As you continue to breathe slowly and deeply, relax by doing the following for another 5 to 10 minutes:

• Tighten and relax each muscle group in your body. You can begin at your toes and work your way up to your head.
• Imagine your muscle groups relaxing and becoming heavy.
• Empty your mind of all thoughts.
• Let yourself relax more and more deeply.
• Become aware of the state of calmness that surrounds you.
• When your relaxation time is over, you can bring yourself back to alertness by moving your fingers and toes and then your hands and feet and then stretching and moving your entire body. Sometimes people fall asleep during relaxation, but they usually wake up shortly afterward.
• Always give yourself time to return to full alertness before you drive a car or do anything that might cause a car crash if you are not fully alert. Never play a relaxation tape while you drive a car.