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Anxiety can be very debilitating, it can cause severe problems for sufferers and have a very negative impact on their life. We all suffer from worries and feel mildly anxious from time to time, it is quite normal to suffer from a bit fear before a job interview or examination. Anxiety before a major event or challenging situation is not usually a problem, it is the bodies way of preparing for danger and in some situations, it may be quite healthy. It becomes a problem when it interferes with our sleep, eating habits or work life.

There are many different types of anxiety, phobias are a common form of anxiety. Social anxiety disorder is a phobia of social situations, it can make it impossible for sufferers to hold down a job and live a normal life. People with a social anxiety disorder may fear being negatively judged or humiliated in public, this can cause them to become very reclusive and housebound.

What Causes Anxiety

Most negative or unwanted behaviors come from previous life events when a particular anxiety causing event can be identified the issue is often classified as Post Traumatic Stress Disorder (PTSD). PTSD is common among war veterans and survivors of other violent events such as rape or a train crash, sufferers of PTSD often experience flashbacks.

How To Cope With Anxiety

Many different treatments have been developed to help people who suffer from anxiety disorders and panic attacks but most people shy away from seeking professional help, they think if people find out they are seeing a counselor or psychologist they will be labeled as mad. If you don’t want to seek professional help or are only suffering from mild anxiety before an exam or job interview you may find breathing exercises to be of use.

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Breathing Exercises

Focusing on the breath is a great way to calm the nerves and mind, next time you find yourself having an anxiety attack or in some kind of stressful situation try one of the below. When using a breathing exercise it helps to breathe into your belly and really focus on the air entering your body, follow it all the way from your nostrils to the bottom of your lungs.

Extended Out Breathe

Take a deep breath into the count of three and breath out to the count of five, the out breathe is always the most relaxing so by extending and focusing on it we can relax quickly.

Box Breathing

I read somewhere that box breathing is used by U.S Navy Seals when they want to calm themselves down quickly, it is similar to the above exercise in that it involves counting but all the counts are equal like a box. Breath into the count of five, hold the breath to the count of five, breath out to the count of five and then count to five before the next breath in.


Rather than counting you may want to try repeating affirmations to yourself whilst you breath deeply. Affirmations are positive suggestions and if used regularly they can begin to change your thought patterns. An example of an affirmation you may want to use would be; “there is nothing to fear but fear itself” repeat it again and again in your head until you find yourself feeling more relaxed. You could combine one of the above exercises with affirmations as a form of self-hypnosis.


Hypnotherapy can be a very effective means of treatment for anxiety disorders, particularly phobias. Self-hypnosis for anxiety recordings can be found online, you could try to learn hypnosis and record your own bespoke hypnosis sessions or you could visit a professional therapist who will be able to create a course of hypnotherapy tailored to your needs. Hypnotherapy may not work for someone with very severe anxiety since it requires a deeply focused relaxation. Once the sufferer is in a relaxed state regression, suggestions, subliminal messages and visualization can be used to facilitate change.

Cognitive Behavioural Therapy

Cognitive Behavioural Therapy (CBT) is another means of therapy that has proven to be extremely effective in the treatment of anxiety. CBT uses several different methods such as thought diaries, these help sufferers recognize their triggers and change their thought patterns.

This post was written and supplied on behalf of George Hutton from, follow the site on Facebook.

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