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Last Updated on October 8, 2020
5 Tips for Coping with Anxiety
Quite a few people may be prone to continual anxiety. At some point, it gets so intense that it can cause fear. Experts believe that about 7% of people suffer from excessive anxiety. Worrying about something is perfectly natural, as long as it doesn’t turn your life into hell.
This article will tell you what anxiety is and how we can get rid of it.
What is Anxiety?
Although it is a useful emotion, a person can become too dependent on it. So, what is anxiety? Actually, this is how our body protects us by making us think twice before doing something. It’s as if it says to us, “Beware of the negative consequences!” Anxiety goes hand in hand with the “what if” worries that don’t let us relax. It manifests itself in shaking hands, rapid heartbeat, and shortness of breath. Your attention and memory may also suffer because all of your body’s internal resources are consumed by worrying. Though unpleasant, this is a natural reaction to a threat.
How to Tell Ordinary Worries from Excessive Anxiety?
Anxiety can be both beneficial and harmful. It is useful because it alerts us to a threat and forces us to seek ways of avoiding it. Once an unpleasant situation is resolved, anxiety is gone. Unfortunately, our brain does not distinguish between a real and fictional threat and reacts to them in the same way. Living with anxiety is not easy at all, and you need to learn how it affects both your mental and your physical health. There are plenty of comorbid disorders with anxiety that crop up, so you need to ensure that you are aware of these. Anxiety is a bear of an illness, and without the right support, you won’t be able to tell whether it’s escalating or not. It’s a scary feeling, anxiety, which is why you should consider asking for help the moment you recognize any symptoms of anxiety as they happen. It’s hard to tell what’s ordinary worrying versus what’s excessive, so speak to a doctor and tell them what you’re feeling so you can be helped as early as possible.
Remember how you woke up in cold sweat after having a nightmare? The threat was completely unreal but your brain reacted to it in such a way as if an actual monster attacked you. Because of that, anxiety can turn from a friend to a foe. We do not want to feel anxiety for no reason nor suffer from the discomfort it causes. Therefore, if you have trouble writing an essay, you should not worry about it and turn to a custom writer service.
Symptoms Worth Paying Attention To
Here are some typical excessive anxiety symptoms:
• You have experienced excessive anxiety associated with a particular event in your life for at least six months.
• You are overwhelmed with uncertainty or excitement, and you can hardly help it.
• You tend to get tired quickly, have trouble concentrating, fail to memorize things, experience sleep difficulties, and become easily irritated.
How to Overcome Anxiety
A lot of people resort to artificial stimulants (alcohol, drugs, and cigarettes) and do extreme sports to fight anxiety. In many cases, this disorder should be handled by a therapist or even a psychiatrist. Also, protracted anxiety can lead to a curious phenomenon — insensitivity to real hazards. However, you can cope with it unassisted if you follow the below recommendations.
Tip 1: Establish the Cause of Anxiety
Many people experiencing anxiety believe that this is something they were born with. However, anxiety is often acquired. Ever since we were kids, we have heard warnings like “Prepare for the worst,” “Anything can happen at any moment,” “The world is a dangerous place, so you better watch out.” People can also be haunted by anxiety if they have had some unpleasant experience, such as a sudden illness, the death of a loved one, fire, earthquake, robbery, theft, etc. Whenever something like that happens, try to analyze it and determine the root cause of the abnormal reaction you’re having.
If your anxiety is associated with other people, it can be a social phobia. Panic attacks and fear resulting from them mean that you have a panic disorder. If you are afraid of something specific (e.g., heights, spiders, water, etc.), you most likely suffer from a phobia. If a person is always worrying about things, it is called a generalized anxiety disorder. If you experience any of the above, you should try and solve it by devising an action plan. If you feel that this emotion is not helpful, you’d be better off turning your attention to something else.
Tip 2: Cure Anxiety Through Your Body
If you notice anxiety symptoms, you should try reducing your caffeine intake. A cup of coffee triggers the release of stress hormones – and the same thing happens when we are anxious. Do not multiply this effect. Go easy on sweets – having abnormal glucose levels can lead to a nervous system disorder. It is better to substitute cakes and buns with nuts and fruits. Avoid artificial stimulants, such as alcohol, drugs, energy drinks, and medicines (unless your doctor prescribed them to you).
Sports make our body more stress-resistant and help it produce happiness hormones. You can also practice some relaxation techniques, such as breathing exercises, changing attention focus, progressive muscle relaxation, etc. See your physician if you are not sure about your health condition. Sometimes, hormonal disorders and other diseases can be accompanied by anxiety symptoms.
Tip 3: Try Not to Bully Yourself
Sometimes, we court a disaster just by thinking about it. To prevent it from happening, you should ask yourself, “Is it all real?” If it is, how can you cope with it? Does it make sense to think about it so often? Avoid using words like “nightmare,” “terrible,” “awful,” and others. Make a habit of focusing on positive things.
Tip 4: Learn to Cope with Stress
Anxiety can result from some past stressful experience. Learn to deal with your emotions. Do not strive for absolute perfection — perfect is the enemy of the good. Relax more often and find a hobby that helps you regain peace of mind.
Also, anxiety can make you avoid certain situations. The more we avoid something, the scarier it seems. Create conditions in which you can cope with frightening situations step by step. Are you afraid of starting a new project because you aren’t sure it will be a success? Divide your main task into smaller subtasks and perform them one by one. Do not overload yourself and celebrate even small victories.
Tip 5: Stop Controlling Everything
Everyone worries and tries to think ahead — there’s nothing wrong with that. Problems begin when we try to prevent all possible negative outcomes. Imagine being offered a premium insurance plan and asked to leave your email. Now, you get dozens of messages every day about possible threats and suggestions on how to protect yourself from them. If you take it too seriously, where will it get you?
To sum up, accepting negative feelings is much more beneficial than suppressing them. Anxiety makes us live in the future, so you should return to the present and enjoy your life here and now.