15 Tips to Deal with Anxiety During Difficult
It has been widely reported that anxieties have greatly increased as the economy has declined. This has
sent many to their family doctors for medication and others seeking psychological services. With so
many foreclosures, which has yet to bottomed out, many have valid reasons for concerns. Many have
lost jobs, through no fault of their own and worry about paying their bills, being employed again, etc.
In an American Psychological Association poll in September, 2008, 80 percent reported the economy's
causing significant stress, up from 66 percent last April. Many worry about having lost half or more of
the value of their 401K, IRAs, and other investments. The stock market has not lost as much value
since the Great Depression. With the economic downturn in the last year and one half, there has been a
significant increase in anxiety and depression.
Many have always labeled themselves as worry worts. For these people, the economy has turbocharged
their worries. Others may be seriously worrying for the first time.
With these realities, what can one do to cope?
1. Decide to NOT allow worries to run your life. Accept the reality that you CAN learn to
control your worries.
2. The first step is to monitor yourself for worries.
3. One technique is to use Thought Stopping. This is telling yourself to STOP when you notice
4. Another technique is to schedule a 10 to 20 minute time which is the only time you allow
yourself to worry. When the worries come at other times, shut them down immediately and
postpone them to your Worry Time.
5. Decatastrophize your thoughts.
a) Refuse to let All/None thoughts rule your thoughts.
b) Don't allow yourself to assume the worst.
c) Refuse to believe that you are powerless.
6. If you HAVE experienced a major loss, remind yourself that worry only zaps your energies
that you need to problem solve.
7. Limit your use of caffeine, alcohol, and recreational drugs.
8. Exercise. This is one of the best ways to combat stress.
9. Practice deep breathing, meditation, and/or other relaxation exercises.
10. If you have a spiritual practice, USE it.
11. Limit your exposure to potentially upsetting financial (and possibly other) news.
12. Remind yourself that downturns in the economy have historically been followed by financial
upturns. It is just unclear how soon.
13. Remind yourself that over time, the stock market has proven to be the best investment.
14. Whether or not you agree, government interventions appear to have aided in preventing the
economy from a total free fall.
15. Read or listen to some cognitive-behavioral readings and/or recordings.
For more information, send an email for a FREE 22 page ebook Anxiety Control. Techniques to get
your life back! If you email firstname.lastname@example.org, an email will automatically be returned giving
them a link where they can view and/or download the ebook.
There is also good information at http://drmikemiller.com, including FREE relaxation recordings,
articles and other resources for worry and anxiety.
If these efforts are insufficient, strongly consider seeing a counselor. Anxiety disorders are both very
common and very treatable.
Life is NOT for wimps!
Mike Miller, PhD
Copyright © 2008 - 2010. Michael Miller. All rights reserved.