How to Cope with Anxiety
It's all about perception. Instead of realizing they have anxiety, many people think that there is something wrong with them. They are usually preoccupied with their bodily symptoms caused by anxiety (e.g., increased heart rate, stomach aches, restlessness, or shortness of breath.) and many think that there is something physically wrong with them (e.g,, think that they are having a heart attack). Others suppose they're weird or even going crazy. These types of thoughts only worsen the condition.
Anxiety is inevitable while you're dealing with different challenges of life. To cope with that anxiety, you need to understand and recognize its signs and symptoms. Because when you don't know what you are dealing with, how can you manage it? So stay tuned, as this article is all about dealing with anxiety.
How Anxiety Affects YouThere are three primary ways in which anxiety affects you: the way you think (cognitive), the way you behave or act in that certain situation (behavioral), and the way your body responds to it (physical). Physical reactions can include heart palpitations, shortness of breath, shaking or trembling, sweating, freezing, muscle tension, or nausea.
By understanding the symptoms, you will be able to take appropriate steps to overcome anxiety. For instance, when you're preparing for an important exam, you might feel nervous about doing your best (cognitive), feel a headache or stomach ache (physical), and, as a result, avoid preparing for the exam which leads to cram at the last moment (behavioral). It is important to recognize your physical, behavioral, and cognitive symptoms in anxious situations to bring them down to a manageable level.
When is Anxiety Normal?Anxiety is a normal human experience. All of us experience it once in a while, e.g., before a job interview or exam. In most circumstances, anxiety is situation specific and tends to abate when the event ends. At times, however, anxiety can become disruptive and make it difficult to function.
In some ways, anxiety is like a fire alarm system. A fire alarm can help you be aware of actual danger. But if a fire alarm is just too sensitive and goes off when there is no actual fire, it is rather irritating. Like a fire alarm, anxiety is useful when it works right. But, if it goes off when there's no actual danger, it is not only scary but also annoying and exhausting.
When anxiety or fear lasts longer and becomes overwhelming enough to disrupt your life functioning, this may be the sign of having an anxiety disorder. Anxiety disorders can make your life distressful. it makes it difficult to manage your daily life, study, work, and other social activities. So, when you feel it exceeds a manageable level, you may need to seek help.
10 Ways to Cope with Your Anxiety:Everyone manages their anxiety differently according to their signs and symptoms. But some techniques work for all. Here are some techniques which can help you deal with your anxiety.
- Challenge Your Anxious Thoughts:
- Progressive Muscle Relaxation:
- Take a deep breath.
- Gently tense each muscle group from head to toe
- Hold them tight for about 5 seconds.
- Slowly relax your muscles for about 1 minute.
- Repeat this 3 times.
- And sequentially move to the next muscle group.
- Deep Breathing:
When you feel anxious, try this simple yet effective technique. From the depth of your stomach, inhale through your nose for a few seconds and hold your breath. Then exhale through the mouth. While doing this, focus on your breath. Do it 5 to 7 times and see the magic. Make a habit to practice it 3 to 5 times a day, or when you feel physical symptoms of anxiety, e.g. increased heartbeat, panting, etc.
- Limit the Amount of Time You Give to Worries:
Whenever you feel your brain racing 100 miles per hour with anxiety, this technique can help you to bring your mind to a normal pace. Bring your attention to the moment and
- Name any three things you find,
- Name three sounds you hear,
- Move any three parts of your body -- your fingers, arm, or ankles, etc.
- Identify your Triggers:
- Plan Well, Worry Less:
- Identify the problem properly
- Consider possible problem-solving options
- Choose one of the options
- Write up a plan to work on it and stick to the plan rather than worrying.
- Distract yourself:
- Focus on your Physical Health:
A good diet is important for your body as fuel. If you provide your body its essential nutrients, then it functions properly. Similarly, sleeping for 7- 9 hours is necessary for your body's functioning. It heals your body when you sleep at night.
- Talk to Someone:
- Keep a Positive Attitude:
New Dimensions Can Help!
If you or someone you know is struggling with severe anxiety, New Dimensions can help. Our Online Intensive Treatment Programs are available to adults and adolescents who reside within the State of Texas, including Austin, San Antonio, Lubbock, Houston, College Station, Corpus Christi, Laredo, El Paso, Dallas, and Fort Worth. We also offer in-person treatment at our locations in Katy, The Woodlands, and Houston. To learn more about our services, visit our website at www.nddtreatment.com or contact us at 1-800-685-9796.
22 December, 2020