Sorry long post in the end! As said books and books on the subject!
Used to work with people with anxiety (as an occupational therapist) and also have suffered myself.
My experience is that anxiety takes a while to get the stage to the point u think 'I can't cope with this any more ' - but just in posting this thread up you've accepted there is a problem which means you can now deal with it.
Anxiety is something that everyone can suffer from given the right (or rather wrong) circumstances... but sometimes it becomes a 'rut' that you feel you can't escape from.
As human beings we tend to condition ourselves all the time with internal thoughts. These are far more powerful than you give them credit for and also they don't necessarily have an instant effect.
With anxiety you tend to start programming yourself without realising it to be on edge and worried. Picturing worst case scenarios and how you would feel if they happened. I think this is a sort of protection for yourself gone wrong - you think that by worrying about something and picturing it you can then figure out what you would do if that happened.
That's fine and good but there are infinite bad things that can happen out there so by replaying numerous bad situations in your head your sub conscious is going to start thinking they are happening - that's when you get the 'flight or fight' response (quite a good vid here if a bit cheesy from 2.40 [ame=http://www.youtube.com/watch?v=4g25d7_Afmc]Adrenaline: Fight or Flight Response - YouTube[/ame]). So you get the symptoms of heart racing, sweats, heightened awareness, - a good reaction if you're running from a fire - not good if you're trying to sleep .
So some coping strategies:
(bear in mind - it takes a while to get to the stage when anxiety is a problem in your life, it's going to take a while to get back again. There is no instant pill IMO).
Practical ways - try to cut down on tea, coffee and alcohol. Note - cut down not cut out altogether! Eat healthily. Stay hydrated. You tend to grab at quick foods when stressed and anxious.
Meditation/relaxation - plenty of info out there. This helps stop the flight/fight response from flaring up at the wrong times.
Often it's when you have time off, holiday or similar you can get a surge of 'symptoms' - which is more worrying because you think "I've had a lovely day and I'm feeling like this!!!" Stress and anxiety do not work like light switches... they can pop up at the strangest of times.
When you worry try not to invent fictitious situations. Save your worrying for things are are actually happening not that might happen. My stats would be 30% of the time I worry about things that deserve to be worried about, 70% of my time I worry about 'what if' scenarios.
Try and use that 70% wasted energy to then problem solve your real worrys so that then you know there's plan in place so you don't have to worry about them!
Challenge negative thoughts - whenever you drift into negative thoughts challenge them with facts i.e. "I'm going to have a bad year this year because the phone has been dead, I only have enough work for 2 weeks, how will I pay the mortgage?" with "the phone is always quiet this time of year, I have a couple of quotes to do that may come off, I've been in this situation many times before and always paid the mortgage so chances are things will work out this time".
Be kinder to yourself - a lot of stress is self generated. Goals are good but not if they are un realistic. Take some pressure off yourself - we all make mistakes, we often don't perform as well as we'd like. Don't batter yourself with things that have already happened or things you have no control over.
Feel the fear and do it anyway - a good book to read! Bad things can happen to us all at any time and often do but don't let that stop you living life. Have the confidence in yourself to say 'ok this may happen but if it does I'll deal with it'.
Decision making - try and make decisions that put you and family first rather than work and other responsibilities. Stress is the mainstay of anxiety and so you need positive things in your week that you enjoy to combat it. Putting work first sometimes has to happen... but keep doing that and you run into problems.
Work smarter not harder. You may think that there is nothing you can change to make things run smoother - but usually taking a step back, getting advice, changing the way you look at things can free up time and money. The old Abraham Lincoln quote is always a good one "Give me six hours to chop down a tree and I will spend the first four sharpening the axe."
Serenity prayer - there are a lot of things in life that are outside our control - so by trying to figure out a way to control or predict these things we often cause ourselves a lot of stress. There is a good message in this prayer.
'Give me grace to accept with serenity the things that cannot be changed,Courage to change the things which should be changed,and the Wisdom to distinguish the one from the other. Living one day at a time,Enjoying one moment at a time,Accepting hardship as a pathway to peace,Taking this sinful world as it is.'