Anxiety is a feeling that involves fear, worry, and apprehension. Anxiety is typically experienced on an emotional, physical, and cognitive level. For example, you could feel anxious and then have negative or disturbing thoughts.
One may feel scared or out-of-control on an emotional level. It is also very common to experience severe anxiety through somatic sensations such as shortness of breath and trembling.
Do you have anxiety, and does it overwhelm you? I have listed some simple steps you can use to help you cope with anxiety.
1.Stop and Breathe
When you feel anxious, take time out and think about what makes you so nervous. Anxiety usually is experienced as worrying about a future or past event.
For example, you may be worried that something terrible is going to happen in the future. You may even feel continually feel upset over an event that has already occurred. Regardless of what you are worried about, a massive part of the problem is that you are not mindful of the present moment.
The next time your anxiety starts to take you out of the present, regain your control by sitting down and taking a few deep breaths. Simply stopping and breathing can help restore a sense of personal balance and bring you back to the present. If you have the time, try taking this activity a little further by saying a positive mantra/affirmation.
Breathing exercises are powerful relaxation techniques that can help ease your mind and body of anxiety while turning your full attention towards the present.
2. Find Out What's Bothering You
The physical symptoms of anxiety and panic, such as trembling, rapid heartbeat, or chest pain, are usually more apparent than understanding just what makes you anxious. However, to get to the root of your anxiety, you need to find out what is bothering you. To get to the bottom of your anxiety, set aside time to explore your thoughts and feelings.
Writing in a journal is a great way to get in touch with your sources of anxiety. If feelings seem to be keeping you up at night, try keeping a notepad or journal next to your bed. Write down all the things that bother you to take the pressure off of yourself or talk to a friend you are comfortable with and trust.
3. Focus On The Things You Can Change
Often, anxiety stems from fearing things that haven't even happened and may never occur. For example, even though everything is fine, you may worry about the safety of your loved ones or your job's security.
Life is unpredictable, and no matter how hard you try, you can't always control what happens. However, you can decide how you will deal or allow yourself to feel about the unknown. You can turn anxiety into a source of strength by letting go of fear and focusing on gratitude.
Replace your fears by changing your attitude about them. For example, stop fearing to lose your job and instead focus on how grateful you are for having one. Go to work determined, and always do your best. Instead of worrying about the safety of your loved ones, take time and spend it with them. Appreciate them and tell them you love them. By using this technique, you are learning to dump your anxiety and pick up a positive outlook.
At other times your anxiety may be caused by a real event. When anxiety is identified as being a current issue, then taking action may be the answer to reduce your anxiety.
4. Focus On Something Less Anxiety - Provoking
At times, it may be the most helpful thing to simply redirect yourself to focus on something other than your anxiety. You might want to reach out to others, clean up around you home, or engage in a hobby or activity. Here are a few ideas of what things you can do:
Do work around your home.
Do something creative such as colouring, drawing, painting, or writing.
Go for a walk.
Engage in a form of physical activity such as a sport or gym.
Listen to music
Read a book or watch a funny movie.
Meditate or pray.
Most people are familiar with experiencing some form of anxiety. However, chronic anxiety can be a sign of diagnosable anxiety disorder.
If you are experiencing panic or anxiety symptoms, talk with your doctor or other professionals who treat this sort of thing. They will able able to address all your concerns and provide information on treatment and diagnosis.
I hope you have enjoyed this and found a new way to cope with your anxiety.