Useful Techniques to Handle Anxiety and Depression

Quieting Response 

The quieting response can help you cope with anxiety. It teaches a tension-reduction skill you can use in most situations that you can find solitude, including at home and in the workplace. This kind of relaxation training, as well as other forms, can reduce insulin dependence, so if you are taking insulin, be sure to talk to your health-care practitioner about working together to lessen your insulin dosage.

Refuting Irrational Ideas 

Refuting irrational ideas is another method to reduce anxiety. Most of us engage in almost continuous self-talk during our waking hours. Self-talk is the internal language we use to describe and interpret the world. When our self-talk is rational, anxiety is reduced. When its not, anxiety is increased.

At the root of irrational thought is the idea that something is being completed to you. Rational thought is dependant on a more neutral idea that events occur and also you experience them.

According to Dr. Albert Ellis, a cognitive-behavioral theorist who developed a system to attack irrational ideas or beliefs and replace them with more realistic interpretations and self-talk, a common form of irrational self-talk is making statements that "awfulize" experience by looking into making catastrophic, nightmarish interpretations of events - for example, interpreting a momentary chest pain as a heart attack, or perhaps a grumpy word from the boss as intent to fire, or silence as negative criticism.

Self Hypnosis

Self-hypnosis is really a wakeful state of deep relaxation. During hypnosis there is an alteration in the conscious degree of your thinking and remembering, and an increase in your ability to concentrate on a particular situation. Hypnosis is also a heightened state of awareness where you’re more open to suggestion.

You’ve probably experienced a hypnotic state while daydreaming, or concentrating intently on a task. All hypnosis is actually self-hypnosis because you wont accept an indicator unless your really want to.

During hypnosis you choose to suspend disbelief, just like you do when you become absorbed in watching a film or TV program. But more than that happens. When you watch a violent chase scene in a movie, your mind and body react as if you were actually participating in the scene. Your muscles tense, your heartbeat increases, your stomach knots, you are feeling excited or afraid. Even your brainwave patterns suggest that you're participating in an activity, although you’re just imagining yourself in the activity.

Effectiveness of Self Hypnosis

Self-hypnosis has been clinically effective with nervous tics, tremors, chronic muscular tension, minor anxiety, and the symptoms associated with anticipatory anxiety (rapid heartbeat; cold sweaty palms; knotted stomach).