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Anxiety & Panic Disorders Health Center

Still Feeling Jumpy?

Ten Ways to Calm Those Nerves
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The trauma of Sept. 11 continues for many Americans in the form of "feeling jumpy" or anxious as they go through their daily activities. Jerilyn Ross of the Anxiety Disorders Association of America says that's normal. "Right now, many people are having trouble sleeping, feeling very emotional, or experiencing restricted emotions. They may feel irritable, have trouble concentrating, have trouble getting recollections of the events out of their minds. It is important to know that these are common reactions and they will go away with time. As a nation we are going through one of the most horrible things that has happened to us, and for most of us, the most horrible thing that has happened in our lifetime."

Here are 10 tips from Ross on how to soothe yourself:

Talk about your feelings: "One of the most important things to do right now is talk about it, [but] recognize that everybody reacts differently to a trauma. It is perfectly normal for people to have different reactions. There isn't any one way to feel or think."

Use deep breathing : People who are anxious hold their breath subconsciously, which makes them nervous. Deep breathing is very simple and very helpful, says Ross.

Be good to yourself: "Spend time doing things you enjoy doing. Whether it's playing with a child, favorite sport, or listening to music, it is important to have a good balance."

Get back into a routine: " In particular, I encourage people to make sure they take care of themselves by making sure -- even though you may not feel like sleeping or exercising or eating -- to make sure that you get rest that you need, exercise, and eat three meals a day.

Speak up if you're uncomfortable: "We need to go about our day-to-day activities -- go on airplanes, go to concerts and museums -- but with an extra eye. If you see something you're not comfortable with, don't be afraid to speak up. If you are in a crowded place, note where the exits are. If security clearances don't seem adequate, say something. It's important to realize we do have some control over these situations."

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