How to Cope With Anxiety – It’s normal to worry. But when you constantly feel anxiety and it passes into the stage of chronic – you need to combat it yourself or see a therapist to Cope With Anxiety.
What Is Anxiety
This state of stress and physical discomfort. If you ignore anxiety attacks, the disorder develops into a chronic illness. People begin to work slower, learn less well, communicate less often with loved ones, enjoy the most thrilling activities, like betting at 22Bet TZ or cooking their favorite meals, and go outdoors. In neglected states, suicidal tendencies may arise.
Health problems are more likely to occur in this condition. Colds, palpitations, high blood pressure. There is a risk of having a stroke or heart attack. For the digestive organs, anxiety disorder is dangerous with gastritis, ulcers, weight gain or bulimia.
- The person does not sleep well, gets tired quickly.
- Suffers from headaches, sweating, nausea, lack of appetite or overeating.
- Limbs go numb.
- Difficulty concentrating.
- The person thinks about what has already happened, worries about the future.
- Nervous for no reason, feels devastated.
- Rarely is happy, avoids communication.
Where Does Anxiety Come From?
- Unwanted events.
- Forced displacement, war, the death of a loved one, being fired from work.
- Constant stress.
- Bullying, conflicts in the family, overtime work, financial difficulties.
- Health problems.
- Thyroid disease, amygdala malfunction in the brain, head injuries, coronary heart disease.
- Psychological problems.
- Survived violence, low self-esteem, dissatisfaction with quality of life, work, personal success.
Types of Anxiety Disorders
Fear of heights, fear of spiders, confined spaces, and everything else. Many have seizures in public places, at public speaking engagements, or in the company of strangers.
Generalized Anxiety Disorder (GAD)
A person worries all the time that something bad will happen to him or her, to loved ones, or to the whole world. For example, he is afraid of a fire or a flood, after which everyone will die. Even if there is no real reason for such events.
Unexpected panic attacks that people cannot control. The duration of the episode is 10-15 minutes. It isn’t health threatening, but causes unpleasant sensations: cold sweats, shortness of breath, rapid heartbeat, and dizziness.
Worrying About Your Health
Worrying about your health and seeing a doctor is normal. But constant anxious thoughts about the fear of getting seriously ill lead to real problems – depression.
This type of disorder often bothers people with chronic illnesses. For example, they have a panicked fear of losing the medications on which their lives depend.
Obsessive-compulsive Disorder (OCD)
In OCD, a person suffers from obsessive thoughts and performs certain actions until he or she gets rid of them. For example, washing his hands several times in a row, cleaning frequently. Or constantly checking to see if he turned off the iron, closed the door.
Post-traumatic Stress Disorder (PTSD)
PTSD bothers those who have experienced a severe event: an accident, war, flood, physical or sexual abuse. The person is overcome by anxiety at any reminder of the situation. The person often has nightmares.
How to Determine an Anxious State
Anxiety, Stress and Depression Test
There is a diagnostic questionnaire from IDRlabs that has 30 questions. Each question is a statement with which you have to agree, disagree or answer neutrally. You will see the results in the form of a graph – a comparison of your performance with the statistical average.
Full Luscher Color Test
All you have to do in the test is choose colors that you like or repel at the moment. It is important not to associate shades with fashion trends or familiar combinations.
At the end you will learn the characteristics of your general mood, possible sources of stress and current emotional problems. You will also find your anxiety index on a scale from 0 to 12.
How to Defeat Anxiety
Obsessive thoughts cause a person to start breathing frequently. The next time you feel anxiety, put your hands on your stomach and take slow inhales and exhales with them. That is, inflate and relax the abdominal muscles. This exercise will help you calm down and get your breathing back to normal.
Physical exercise distracts from anxious thoughts. The main thing is to choose a direction to your liking. It can be something not exhausting, like dancing, yoga or stretching. Or, conversely, very active, like crossfit. You don’t have to go to the gym or to group classes: you can run in the park, walk more.
When something bothers you, say the fear out loud and say it’s just an experience. Example: “I have a call with my boss tomorrow. I’m afraid I’m going to get fired, but it’s just a thought.”
Another option is to treat the anxiety with humor. Go back to the supervisor example. Come up with a funny or even absurd reason for the meeting. For example, the director decided to become a hermit and give you his business. Positive thoughts help take your mind off your worries.
Ask yourself what makes you afraid. Or what happens if the fears come true, how to prevent a bad event from happening. Document the answers and start digging deeper. Think through what you would do about the problem. When you work it down to the smallest detail, the situation will be under your control. And when a person is in control of the problem, he is less nervous.
Try to keep a diary of emotions. Write down the thoughts that cause stress. Then analyze them to identify triggers for anxiety, when they bother you and how often. With this psychological technique, you can better understand yourself and prevent panic attacks.
Get a Good Start to the Day
Wake up the right way to set a positive mood for the day. After the alarm rings, take your time. Slowly stretch, take a deep breath in and out. Drink a glass of water. Start each day with something pleasant, like a delicious breakfast or good music.
Researchers advise not setting the alarm clock for five to ten minutes. During this time, the body doesn’t have time to fall into a deep sleep and only gets additional stress.
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