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40 Ways to Reduce Your Anxiety: Tips for People on the Spectrum

If you use a few of the steps below to manage your anxiety, you may reduce the risk of negative health effects. Here are some tips that may help you to cope day-to-day:
  1. Ashwagandha is an herb used in Ayurvedic medicine to treat anxiety and anxiety; several studies suggest that it's effective
  2. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more anxiety symptoms
  3. Ask for help from friends, family, and community or religious organizations
  4. Assert yourself; you do not have to meet others' expectations or demands
  5. Biofeedback 
  6. Chew Gum
  7. Counseling, to help you recognize and release anxiety
  8. Cuddle with a pet (or a lover)
  9. Decide what must get done now and what can wait
  10. Deep breathing exercises
  11. Eat and drink sensibly; drugs and alcohol and food abuse may seem to reduce anxiety, but it actually adds to it
  12. Examine your values and live by them; the more your actions reflect your beliefs, the better you will feel
  13. Get regular exercise; just 20 minutes a day is plenty
  14. Green tea contains many polyphenol antioxidants which provide health benefits - it may lower anxiety and anxiety by increasing serotonin levels
  15. Journaling
  16. Kava kava is a psychoactive member of the pepper family’ long used as a sedative in the South Pacific, it is increasingly used in Europe and the US to treat anxiety
  17. Keep in touch with people who can provide emotional support and practical help
  18. Laugh
  19. Learn to Avoid Procrastination
  20. Learn to say “no” to new tasks if you start to feel like you’re taking on too much 
  21. Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects 
  22. Light a Candle
  23. Listen to Soothing Music
  24. Masturbate
  25. Meditation
  26. Mental imagery relaxation
  27. Once a week, have a cheat meal (e.g., pizza, ice cream, pastry)
  28. One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms
  29. Practice Mindfulness
  30. Prayer
  31. Progressive muscle relaxation
  32. Recognize the signs of your body’s response to anxiety, such as difficulty sleeping, increased alcohol, being easily angered, depressed, and low energy
  33. Reduce Your Caffeine Intake
  34. Set realistic goals and expectations; it's okay, and healthy, to realize you cannot be 100% successful at everything at once
  35. Take a Yoga Class
  36. Take responsibility; control what you can and leave behind what you cannot control
  37. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do
  38. Use calming scents: Bergamot, Frankincense, Geranium, Lavender, Neroli, Orange or orange blossom, Roman chamomile, Rose, Sandalwood, Vetiver, and Ylang ylang
  39. Valerian root is a popular sleep aid due to its tranquilizing effect; it contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety
  40. When you are feeling overwhelmed, remind yourself of what you do well





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