Psychologists told how to deal with anxiety and worry
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Anxiety is a natural response of your mind and body to stressful situations. This threat can be physical, emotional, or psychological, causing you to react differently. Anxiety can manifest itself as a physiological reaction, for example, heavy breathing or sweating; an emotional response, such as anger or worry; and behavioral responses, such as changes in eating and sleeping habits.
Anxiety can take many forms, but invariably has a negative impact on your quality of life. We are online all the time and are exposed to a huge stream of news (both good and bad). Doctors say that anxiety and panic attacks can be faced even by someone who has never had such problems before.
In most cases, the event that is causing your concern is temporary and the symptoms go away. We offer recommendations from psychologists at the Jefferson Center that will help you cope with the symptoms:
1. Identifying your warning signs
Symptoms may include trembling hands, chest tightness, fast heart rate, sweaty palms, feelings of anxiety, and racing thoughts. Anxiety can be caused by different things. Knowing your unique triggers and warning signs can help you know when to stop and take a step back.
2. Breathe deeply
Experts recommend doing deep breathing exercises when you notice that your anxiety is increasing. You should inhale through your nose, count to five, then exhale through your nose and count to five again. Repeat this process for five minutes until you feel your body begin to relax.
3. To practice consciousness
When stress overwhelms you, it often feels like you're losing control. Awareness and mindfulness are great tools to help you partially regain control and manage your emotions. You can do yoga and meditation. They are proven to reduce anxiety by focusing on self-soothing.
4. Active exercises
Experts recommend doing aerobic exercise to get rid of anxiety, stress, depression and panic attacks. Five minutes five times a week is enough to improve your mood and burn stress hormones in the body, such as cortisol. It can be running, cycling, hiking, walking, dancing or something else. The main thing is that you like it.
5. Quality sleep
Sleep is the key to our health and well-being, because it is time for our body to relax and recharge every day. Sleep quality affects performance, increases the risk of injuries, lowers mood, and increases the risk of health problems. Adding various physical exercises on this day will help you relax and you will be able to sleep well.
6. Distraction
Finding a healthy distraction can give your brain a break. Think of something else to do and take your mind off your stressful thoughts. You can listen to music, play with an animal, be creative, talk with friends or pray.
7. Don't forget humor
The power of humor and gratitude cannot be underestimated. Negativity can only make the situation worse. Humor helps to restore a sense of strength, and laughter reduces the level of stress hormones, while increasing the level of endorphins in the body. Shifting your focus to what's going on in your life and finding ways to be grateful is a big step toward letting go of worry.
8. Think about what you can change
Experts say you should focus on what you can change. Think carefully about what makes you feel better. Spend time with your loved ones. Thank them for being in your life. Even when your fears and apprehensions are well-founded, you are able to decide how to deal with the situation.
If your anxiety starts to significantly affect your relationships, work life, or your health, see a doctor and a professional.
Remember that anxiety is a normal response to stress, but you have the ability to calm your thoughts and restore the connection between body and mind. By practicing compassion for yourself and others, you can learn to acknowledge your fears without getting stuck in them.
Latvian musician and sound meditator Ilona Pantele recorded a practice the day before to balance your emotional state and find your center.
“Take 16 minutes for yourself if you calmness and balance are needed. It is better to listen with headphones, where you will not be disturbed. Maybe right before bed,” she says.
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