How to deal with Anxiety and Worry, New Anxiety Management Techniques (2019)
What Exactly is Anxiety
We all have feelings of anxiety, worry and fear sometimes. These can be normal responses to certain situations. For example, you might worry about a job interview, or about paying a bill on time. These feelings can give you an awareness of the risks and what you need to do in a difficult or dangerous situation. This reaction is known as ‘fight or flight.
Your brain responds to a threat or danger by releasing stress hormones such as adrenaline and cortisol. Even if you have imagined the danger, these hormones cause the physical symptoms of anxiety. Once the threatening situation has stopped, your body will usually return to normal.
But if you have an anxiety disorder these feelings of fear and danger can be ongoing and interrupt your daily routine long after the threat has gone. They can make you feel like things are worse than they actually are.
Everyone’s experience of anxiety disorders is different. Not everyone who has an anxiety disorder will experience the same symptoms.Mental symptoms of anxiety can include:
- racing thoughts
- uncontrollable over thinking
- difficulties concentrating
- feelings of dread panic or ‘impending doom’
- feeling irritable
- heightened alertness
- problems with sleep
- changes in appetite
- wanting to escape from the situation you are in and
If you dissociate you might feel like you are not connected to your own body. Or like you are watching things happen around you, without feeling them.
Physical symptoms of anxiety can include:
- heavy and fast breathing,
- hot flushes or blushing,
- dry mouth,
- hair loss,
- fast heartbeat,
- extreme tiredness or lack of energy
- dizziness and fainting, and
- stomach aches and sickness.
Emotions - Does Stress lead you to be
- How do you feel physically?
- What happens to your breathing?
- Are your muscles tighter?
- Does that create pain anywhere, like headache, back or jaw pain?
- Does it make you tired?
- What happens to your sleeping patterns?
- How does your stomach feel?
- Do you sweat, have dry mouth, diarrhea or constipation?
- What happens to your heart rate?
- If you measured your blood pressure, what would you see?
- Are you aware of anything else physical?
What causes anxiety ?
We don’t fully understand what causes anxiety disorders. But it is thought that the following factors can cause anxiety.
Genetics - Some people seem to be born more anxious than others. You may get anxiety through your genes.
Life experience - This could be bad experiences such as being bullied or losing a loved one. It could also include big changes in life such as moving home, losing your job or pregnancy.
Drugs - Caffeine in coffee and alcohol can make you feel anxious. Illegal drugs, also known as street drugs can also have an effect.
Circumstances - Sometimes you know what is causing your anxiety. When the problem goes, so does your anxiety.
These solutions will help you reduce anxiety
A Positive perspective
Working on your positivity can promote mental health stability. With a positive outlook, something that might have stressed you out before could now seem insignificant. Focus on replacing negative thoughts with positive ones. Find a new perspective that turns a problem into a challenge you can resolve. If you find yourself succumbing to a negative attitude, do your best to turn it around. Do something that makes you happy or take a mental break. Taking a little time to process an emotionally difficult situation can help you avoid having a toxic reaction to the issue.
Right food can do wonder
What you eat could contribute to a bad mood. If you are not eating enough, you could notice increased irritability, headaches, lack of energy, and undue mental stress. If you are eating too much, or too much of the wrong foods, you could negatively impact your energy, health, and endurance. Eating balanced, nutrient-dense meals, however, could give you an edge during recovery. You could enjoy a better mood, more energy, and better mental clarity if you’re eating the right foods.
You also need to drink enough water to avoid physical deterioration and related mental strife. Adults should drink at least two liters, or half a gallon, of water per day. Drinking plenty of water will keep you hydrated and help you prevent stress. You should also avoid caffeine, as this can contribute to feelings of anxiety. Too much caffeine could also trigger a panic attack. Similarly, drinking sugary drinks could result in a sugar high and anxiety.
Working out or Exercising
Exercise is a proven mood booster. Working out releases endorphins in your brain that can trigger a reward center reaction. Exercising regularly could reduce your risk of relapse by improving your mood, relieving stress, and enhancing your mental health. You could also get physical benefits that further improve how you feel about yourself. Next time you’re feeling stressed or anxious, go for a run or do a light workout. You could increase your cognitive function, figure out a way to resolve your problem, or simply get the break you need to think clearly.
A Good Night's Rest
Being overtired is a common cause of stress, anxiety, and depression. When you experience stress or trauma, you need even more sleep than the usual seven to nine hours. It’s important to keep up with a healthy sleep schedule if you want to reduce your stress. Getting enough sleep can help you physically, cognitively, and emotionally. Give yourself time to reset and refresh. If you’re feeling overwhelmed, try sleeping on the problem. A good night’s sleep could be all you need.
Developing a deep breathing habit in times of stress can regulate your nervous system and help you prevent a panic attack or breakdown. Try stepping away and breathing slowly, in and out for five minutes if you are feeling stressed. Sit comfortably and close your eyes. Inhale slowly through your nose and exhale through your mouth. Deep breathing can slow your heart rate, lower blood pressure, and help you relieve stress in hard times.
Writing down your feelings could be enough to help you work through them in a positive and healthy way. Keeping a daily journal where you write about stressful or traumatic experiences can help you reduce stress afterward. Writing down your emotions or reactions to events can help you process them without the need to turn to substances.