Many people hear about ‘anxiety’, but most don’t know what it actually is. Below awesome symptoms of anxiety and tips that will help you cope.
Anxiety if the feeling of unease, fear, or nervousness, and it is something humans experience from time to time. You might end up feeling tense or uncomfortable, and in more severe cases, the physical sensations can get strong to a point where you feel tightness in the chest and feel sick.
Anxiety can have an effect on how you think about things. When someone is anxious, it is easy for them to look at the world as a frightening place with danger lurking everywhere, and this makes the person start thinking about the worst-case scenario regularly. There is a lot going on in the body and mind, and it will start affecting behavior e.g. someone can start avoiding people or certain places. A person can put too much in their work because they are anxious about the tasks they have to complete, or even check their emails every time to see if there is anything they are missing.
Coping with anxiety
There are instances where anxiety is severe and come in forms such as health anxiety, social anxiety, anxiety attacks, panic attacks, specific phobias, and generalized anxiety. If you experience anxiety do not be afraid to get help anxiety counseling will teach you many ways to cope.
Here are tips that will help you in coping with anxiety:
- Deep Breaths
The ‘fight or flight’ response is activated when the body is anxious. The response is needed by the body because it helps it when faced with a threatening situation. The response involved a number of changes, and this includes the release of adrenaline and increased heart rate that makes the body stronger (fight), or makes it move faster (flight), which is needed when you are under attack but is not needed when you go to the supermarket. When you breathe deeply, the body gets back to its equilibrium. Picture a balloon that is your favorite color. Breathe deeply then notice how the stomach is rising as you inhale to take as much air as possible, then start releasing a slow and long breath the same way you would if you were filling a balloon with air Repeat it three times and you should be able to see a difference.
- Questioning your thoughts
The mind tends to play tricks when feeling anxious and distort our thinking. Getting an email abruptly from your boss can make you think that there is a mistake you have made, or when a friend is taking long to respond to your text, you start thinking that they are not interested in talking to you. Before accepting a though that can contribute anxiety, take time to ask whether the thought is a fact or your opinion. If you answer your opinion, then you might be getting anxious for no reason.
- Test it out
People often get anxiety over things because they are making a negative prediction of something that is going to happen, e.g. not going to a party because you worry that no one is going to talk to you. If you are going to make a negative prediction, then choose to do it the way a scientist test it out because that is the only way you will know if the prediction was right.
- Do not fall into the avoidance trap
Feeling anxious is uncomfortable for most people, and this is why they can easily fall into the trap of avoiding things or situations that make them get anxious, like to avoid driving on the highway because they have a fear of getting hit by a lorry. By avoiding the situation, you don’t get the chance of dealing with the situation and this means your life becomes more complex and difficult because you will be spending a lot of time and effort avoiding the things your fear. This can result in you avoiding more and more situations. The anxiety will become worse because you have not dealt with fear. The best thing to do is to face your fear. You might feel anxious when doing it, but the more you do it, the more the body is going to adjust to the thing you fear, which will then reduce physical anxiety. If your fear is something daunting, then consider breaking it down to smaller steps. For example, if you have a fear of driving on the highway, you can start by driving to one junction and repeating it until you notice a decrease in anxiety. Increase the distance slowly, and you will realize that you can drive over long distances in no time.
One thing you need to keep in mind is although it is uncomfortable, anxiety is one of those normal emotions that you cannot get rid of. It will come up from time to time. When you accept anxiety, it is the same as accepting feeling angry or sad, and sometimes feeling happy. Emotions will come and go. If it reaches a point where your anxiety is affecting your life, then accepting it is not the best option. You should ask for help.