Anxiety Therapy That Won't Induce Anxiety in Your Wallet

Anxiety is something that everyone gets, but health insurance isn't. If you're not willing to drop a couple hundred dollars on a psychiat…

Anxiety is something that everyone gets, but health insurance isn’t.  If you’re not willing to drop a couple hundred dollars on a psychiatrist visit and even more money each month on a prescription for the rest of your life, I suggest you consider these inexpensive solutions to alleviating your anxiety.

1. Get off of Facebook

The first thing that you should try doing is to spend less time on Facebook or any social networking sites for that matter (assuming you regularly go on them, of course).  A recent study was done by Monash University where participants’ social anxiety levels were assessed for various amounts of time spent on social networking sites.  The results

suggested that although social networking sites initially seemed to lead to a reduction in anxiety (because they had a broader network of social support as well as online resources for support), the amount of anxiety that they experienced in actual “face-to-face” social situations increased.  In other words, spending more time on Facebook increased their “online” friends, but ironically boosted their social anxiety in real life situations.    

2. Self-Hypnosis

Hypnosis is more of a viable option than you would think, since you don’t need to hire a sketchy expensive hypnotist to put you to sleep in their office while they “do work” on you.  A simple technique that you could do on your own involves creating a trigger for a “special place” that you go to where your anxiety is nonexistent.  All you need to do is describe yourself descending through a relaxing place such as a beach or garden (preferably recorded) down stairs until you reach a “special place.”  This place can be anything, as long as it offers complete relaxation.  Do something to signify that you are in that place, such as pinching your arm or blinking one eye.  If successful, it will be like Pavlov’s experiment, and every time you encounter a stressful situation, using your signifier to return to your happy place should calm you down.

3. Exercising

By exercising, I don’t mean to go hit up Google on ways to lose belly fat, but to focus on exercises that are actually designed to reduce anxiety.  Exercises such as PMR, or Progressive Muscle Relaxation, have been proven to reduce anxiety for those who practice it.  PMR was invented in the 1920s by a physician that realized that since muscle tension and anxiety are directly correlated, a reduction in one should cause a reduction in the other.  Simply tense each set of muscles for 20 seconds and then release for 10 seconds, starting with the legs and moving up the entire body.  PMR has not only proven to relieve anxiety, but insomnia and even ulcers as well.