Feeling Anxious? Here are Things To Cope Anxiety

Posted by Robert Diaz on March 14th, 2022

From time to time, everyone feels anxious. Occasional anxieties are normal reactions to uncertainty about what’s going to happen next, whether that’s the next few minutes, days, or months. However, when a person regularly feels tense, excessive, and persistent worry and fear about everyday situations, it might become a medical disorder. Examples of anxiety disorders include generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. 

Knowing the difference between normal feelings of anxiety under anxiety disorder requiring medical attention can help a person identify and treat the condition.

Identifying Anxiety Triggers

Apart from factors such as genetics and environmental reasons, certain events, emotions or experiences may cause symptoms of anxiety to appear. These elements are called triggers. Identifying triggers is an important step in managing them. Following are major anxiety triggers.

• Health issues

• Medication

• Caffeine

• Negative thinking

• Financial concerns

• Social conflicts

• Stress

Symptoms of anxiety

1. Uncontrolled worry

2. Fear

3. Muscle tension

4. A fast heart beat

5. Difficulty sleeping

6. Difficulty concentrating

7. Physical discomfort

8. Tingling

9. Restlessness

10. Feeling on edge

11. Irritability

Self-treatment:

While anxiety can cause distress, but it is not always a medical condition. In general cases, a person can treat an anxiety disorder at home without clinical supervision. 

Prevention of Anxiety

Some preventive measures to overcome anxious emotions are listed below.

• Maintain a healthy diet

• Reduce and take of caffeinated drinks

• Keep a regular sleep pattern

• Avoid alcohol, and other recreational drugs

• Physical exertion; it releases chemicals in the brain that trigger positive feelings

• Support network : talk with familiar people who are supportive such as a family member or a friend.

How to stop feeling anxious?

There are specific anxiety combating techniques that can help you keep your mind calm and focus.

1. Start your morning with intention.
   The moment you wake up, take a few moments to quietly set your attention for the day ahead; something like, Today I intend to take things as they come or Today I will try to be patient with myself and others.

2. Break out that day planner
   Cross of unnecessary tasks. Keeping your brain focused on concrete activities helps you from becoming overwhelmed.

3. Schedule your worries, while you are at it
   Anxiety can prevent you from staying present in the moment, so set aside time, letter to write down anything that is bothering you. It helps your brain let those anxious thoughts pass through.

Tips to relieve your anxiety fast

When you have an anxiety attack you need immediate interventions. These techniques can help

1. Categorise your thoughts

List objects in a category; say 80’s bands, or any topic that engages your brain to help distract the anxiety.

1. Get rid of an anxious feeling by replacing it

When anxious, redirect your emotional energy into something that really captures your attention whether its comedy or true crime

1. Walk it out

Even a 10 to 15 minutes walk can help diffuse that anxious energy as well as release the tension you hold in your body.

1. Change place

 If anxiety keeps you awake, go to another room and do something.

1. Use a mantra

A mantra can make you forget anxious thoughts.

Self-treatment and meditation 

Research has shown that spending regular accurate time at 20 minutes daily meditation helps slow down the brain waves to a state of calm and restores equilibrium to our mental functioning. It develops mental clarity and ability to focus. With this shift we are able to face and tackle our problems in a rational way, and trivial matters stop bothering us.

Where Mindfulness Comes In

Mindfulness means becoming aware of the present moment. It is a step on the path to meditation which involves trying to focus your attention, illuminating stream of jumbled thoughts and bringing yourself back to the moment over and over again. Both these practices enable you to be aware of the present moment without being fearful, and this helps you to reduce worry. 

The Key To Learning To Practice Mindfulness-Meditation

Let yourself be aware of the present moment, accepting the world around you as a curious observer.

Steps For Mindfulness-Meditation

1. Sit in a comfortable position

2. Begin paying attention to your breath; slowly scan  your body

3. When your mind wanders focus back on breathing

4. Be kind to your mind, acknowledge anxious thoughts but bring yourself back to the present moment of awareness.

5. Continue this quiet practice for the time you have set.

6. Open your eyes and move gradually.

Do You Need Treatment for Anxiety?

You can manage to relieve anxiety on your own, but sometimes you need help. The two main treatments for anxiety disorders are therapy and medications.

Signs that you need to seek professional mental health treatment

• Prolonged anxiety 

• Anxiety that hinders your daily activities, like social life or work

• Panic attacks

Consult your primary care doctor to recommend an experienced mental health professional.

Takeaway

Anxiety itself is not a medical condition. Anxiety disorder develops when this reaction becomes exaggerated and prolonged. Mild anxiety can be managed by identifying the symptoms and triggers. 8 minutes daily relaxing meditation by Omidlife can help you to overcome most of the symptoms. And taking preventive approaches you can make use of DIY tools for self-treatment such as mindfulness treatment to cope with short-term anxiety. But in case of an anxiety disorder, you should seek treatment including therapy, medication, and counseling.