HOW TO REDUCE ANXIETY
There are so many reasons for anxiety state. The main reasons are the fast pace of life, endless worries about the future and limitless notifications in instant messengers. Therefore, recognizing these conditions and learning to manage them independently is very important when trying to reduce anxiety state.
What can be the cause of anxiety and how to get out of it?
Why are we worried?
In order to get out of an uncomfortable state, you must first understand how it is characterized, what is happening to a person at this moment and what its causes are. Most people think that this is about an exact emotion. However, it is not about an exact emotion, such as the excitement that occurs before a speech or an important conversation, but about a state. You will not be able to get out of it in two minutes by taking a deep breath and exhaling. It needs to be controlled based on a psychological level. Most often cognitive attitudes that we create ourselves is associated with anxiety.
Anxiety is recognized as an active agitated state, in contrast to depression, during which there is no counteraction to stress.
Some researchers, said that anxiety is a normal reaction, it allows a person to react and adapt in a dangerous situation. One American psychologist Charles Spielberger identifies two forms of anxiety: as a state and as a property. In the first case, this is a temporary reaction to external circumstances, in the second - a character trait, a person constantly reacts sharply even to minor interference.
Russian psychologist Yevgeny Ilyin in his book defines anxiety as a prediction of failures in a state of uncertainty. Most often, the cause of this state is the experience and thinking of negative scenarios for the future. However, this can be used for good and not just worry about failure, but think over and draw up a plan of action that you will take in this case.
It's normal to worry about moving to a new place, starting a new job, or taking a test. This type of fear can motivate you to work harder. Common anxiety is recognized as an emotion that comes and goes but does not interfere with your daily life.
If you have an anxiety disorder, you can feel anxious every time, everywhere. This type of anxiety can make you stop doing what you enjoy. In extreme cases, it can prevent you from getting on an elevator, crossing a street, or even leaving your home.
Anxiety disorders is recognized as the most common form of emotional disorder and will affect anyone at any age. According to the American Psychiatric Association, women are more likely to have anxiety disorders than men.
For the treatment of generalized anxiety disorder,
psychotherapy and medication are needed. GAD may be accompanied by depression.
If you notice over several months of frequent excessive anxiety over minor
things that is out of your control and causes a physical reaction (for example,
rapid heartbeat, spasms, muscle cramps), you need to see a specialist.
Temporary anxiety can be dealt with on your own.
How to reduce anxiety in everyday life
Look for the cause of anxiety
Anxiety should not be ignored. Frequently, thoughts about
the future are the reason for suffering from an anxiety disorder. If you have
portrayed a destructive situation, think about how you will act in such a
situation, which will definitely assist you in solving this problem. As such,
you will understand that you will be able to deal with any difficulties that
may arise and hence there is no need to worry.
According to Stoic philosophy, all phenomena in the world are divided into controlled and beyond human control. The Stoics are sure that worrying about something that does not depend on us is pointless and it is better to direct all our efforts and attention to things that we control. Furthermore, of existing things, some are in our power, others are not.
Put your attention on the body
According to the Anxiety and Depression Association of America (ADAA), exercise helps a person reduce anxiety. When you exercise, you are fully focused on your physical condition and all your resources are focused on maintaining it. At least a single workout can help relieve symptoms for a few hours, and regular exercise can reduce them significantly over time.
Reduce the number of alerts
One of the main reasons for anxiety is the frequent use of devices. You will definitely get stressed if you keep getting notifications on your phone. Leave only the important chats and block the rest chats, news resources can be easily checked periodically.
Solve math problems and get creative
If fear is preventing you from going about your usual activities, you can challenge your brain. This can be physical exercises, solving mathematical functions or a game of chess. You can mentally count in reverse, add random numbers, and multiply.
However, if math problems are less interesting to you, start drawing or making music. Focusing attention on solving a specific problem and directing all other resources to it is the main thing.
Watch your breath
Scientists at Stanford University have identified a connection between breathing and our emotional state: the narrower we breathe, the higher the level of anxiety and worry. Therefore, deep breathing exercises must be performed regularly.
Stanford University scientists have identified a connection between our emotional state and breathing: the shallower we breathe, the higher the level of anxiety and worry. Therefore, deep breathing exercises must be performed regularly.
Simple breathing exercises:
• Close the right nostril and inhale through the left, close both nostrils and hold the breath. Exhale through the right nostril.
Write down your feelings
You can describe how you feel and explain the reason for your anxiety. Re-reading this entry in a few hours, you will look at the situation from the other side, as if this is not happening to you. In this state, you can come up with new ideas and ways to solve problems.
Let yourself rest
Anxiety can arise from the constant rush and the thought that you do not have time to do anything is leads to arise anxiety. Furthermore, a busy work schedule and multitasking will immensely increase your anxiety levels. Accordingly, having rest and taking short breaks during the working day is a necessity to reduce your anxiety levels. Through that you can also strike a balance the conflict between work and personal life.