Summarize the following:
Think about what triggered your anxiety and aim to reduce that stress. Then, cut back on any outside stressors you're experiencing as much as possible. Perhaps you moved, started university, broke up with a boyfriend or girlfriend, or started a new job. Stress can make you more vulnerable to experience anxiety. Ask for help in managing tasks at work and at home and find alternatives to stressful activities. If you were triggered by stress from moving, take your time moving in. Don't rush things and if tasks don't get done right away, don't sweat it. You can also ask for help. Find ways to anticipate stress and have a better way to respond, such as going on a walk, listening to music, or engaging in exercise. Prevent stressors leading to another relapse. For more information, check out How to Deal With Stress. Narrow down your specific anxiety symptoms and address them one by one. For example, if you've begun to have panic attacks once again, take note of your physical symptoms (chest pains, sweating, palpitations, difficulty breathing) and how you feel (having a fear of losing control or feeling detached from reality). Recognize that these are symptoms of a panic attack, at that you are not actually dying or losing control. Remind yourself that you are feeling anxious and that these panic attacks are part of that anxiety. If you're having a panic attack or about to have a panic attack, find ways to calm your body (for example, by deep breathing or taking a walk) and your mind (by calming or slowing your thoughts). If you've skipped appointments or stopped going to therapy, make a new appointment. Anxiety is often treated using cognitive behavior therapy (CBT), which addresses thoughts and behaviors that drive anxiety. Your therapist may help you identify and challenge your thoughts and irrational beliefs that contributed to the relapse. Let your therapist know you relapsed and need help. If you feel like one approach isn't working, let your therapist know so you can try something new. Ask how you can prevent future relapses, handle anxiety as it happens, and work through specific triggers. Other methods of dealing with anxiety include practicing mindfulness, meditation, deep breathing techniques, and yoga. Deep breathing techniques involve practicing belly breathing or breathing from the diaphragm. Lie flat or sit up with your feet on the floor and inhale/exhale slowly feeling your belly moving up and down. This method of breathing will stimulate the parasympathetic nervous system and help relax you. If you're not on medications, consider talking to a psychiatrist about intervention. If you're currently on medications, make an appointment with your prescriber and discuss adjusting your dose. Your prescriber may change your dose or switch you to a new medication. Find a medication that helps you manage your symptoms effectively. For long-term medication, SSRI medication is often recommended as a safe form of treatment. SSRI's are used to treat generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), panic disorder, social anxiety disorder, and post traumatic stress disorder. For more information, check out How to Get Anxiety Medication. Don't be afraid to reach out for help. By isolating yourself or cutting people off, you increase your risk of experiencing anxiety. Instead, reach out to people in your life you know love and support you. Share your worries with someone you trust. Make a point to see friends, phone your family, and engage in social activities. Join a self-help or support group with other people who also struggle with anxiety. For more information, check out How to Join an Anxiety Disorder Support Group.
Reduce your stressors. Deal with your specific symptoms. Visit your therapist. Discuss your medications. Use your support system.