Many people worry about the smallest things, even if nothing serious has happened. Such feelings bring nothing but anxiety; they destroy the nervous system. People who worry a lot cannot live a full life. They are constantly tense and uncomfortable. By turning to psychology, you can understand the essence of these phenomena and get rid of them.
What is the difference between fear and anxiety
Fear and anxiety, both of these phenomena may seem the same at first glance. But in reality, they don't go hand in hand. If causeless anxiety destroys the nervous system, then fear, on the contrary, mobilizes the body’s strength.
Imagine that a dog attacks you on the street, a feeling of fear will force you to act, to take any action to protect yourself. But if you simply worry that the dog might attack you, it will make you feel bad. An excessive sense of fear also does not lead to anything good.
Feelings of anxiety can vary in degree, from mild to severe. This feeling of anxiety and fear for no reason may depend on the state of the body, on upbringing or hereditary factors. This is why there are people suffering from phobias, migraines, suspiciousness, etc.
Main Causes of Anxiety
In this condition, a person experiences an internal conflict that gradually grows and makes him feel bad. Certain factors contribute to this. Let's look at the causes of fear and anxiety:
- psychological trauma in the past,
- irritating actions,
- suspiciousness of character, when a person is not sure of anything,
- psychological trauma in childhood, when parents put too much pressure on the child, made excessive demands on him,
- sedentary lifestyle, unhealthy diet,
- the beginning of life in a new place, previously unfamiliar to a person,
- negative events in the past,
- character traits when a pessimistic attitude towards life becomes a lifestyle,
- disorders in the body that destroy the endocrine system and cause hormonal imbalance.
The destructive effects of anxiety and fear
A person only makes things worse for himself when he constantly lives in a state of anxiety and fear. Not only his psychology suffers, but also his health. When a person experiences a constant feeling of anxiety, his heart begins to beat faster, he lacks air, and his blood pressure jumps up.
Too strong emotions make a person very tired, and his body wears out faster. Trembling appears in the limbs, he cannot fall asleep for a long time, pain appears in the stomach for no apparent reason. Many body systems suffer in this condition, women experience hormonal imbalances, and men have disruptions to the genitourinary system. Therefore, you need to know how to get rid of fear and anxiety.
Identifying problems
There is no such person who would not be afraid of anything. It is important to realize how much this interferes with life. Each person has their own fears: some are afraid to speak in public, others have problems communicating with the opposite sex, others are simply embarrassed by their character, they do not want to show themselves too smart, stupid, etc. By recognizing your problem, you can begin to fight it and overcome your fear.
Combating Fear and Anxiety
There are many ways to get rid of anxiety and fear.
- When you feel anxious, tension always arises. And if this tension is removed, then the negative feelings will dissipate. To stop constantly worrying, you need to learn to relax. Physical activity helps with this, so try doing exercises, or better yet, engage in physical activity as a team. Walking in the fresh air, jogging, and breathing exercises will also help combat excessive anxiety.
- Share your feelings with loved ones you trust. They will help you dispel feelings of fear. To other people, other people's fears seem insignificant, and they will be able to convince you of this. Communication with loved ones who love you will relieve the burden of problems that are weighing you down. If you don’t have such people, then trust your feelings to a diary.
- Don't leave problems unresolved. Many people worry about something but do nothing to change it. Don't leave your problems as they are, start doing at least something to cope with them.
- Humor helps us get rid of many problems, defuse tense situations and make us relax. So hang out with those people who make you laugh a lot. You can also just watch a comedy program or read about something funny. Anything that makes you feel happy can be used.
- Do something enjoyable for you. Take a break from your negative thoughts and call your friends, invite them for a walk or just sit with you in a cafe. Sometimes it’s enough just to play computer games, read an exciting book, you can always find something that gives you pleasure.
- Imagine more often a positive outcome of events, and not vice versa. We often worry that something might end badly, and we imagine it in vivid colors. Try doing the opposite and imagine that everything ended well. This will help you reduce anxiety neurosis.
- Remove everything from your life that gives rise to an anxiety disorder. Typically, watching the news or crime programs, which often talk about something negative, creates an even greater feeling of anxiety. Therefore, try not to watch them.
Psychological tricks to help get rid of fear
Give yourself 20 minutes a day when you can completely surrender to your anxiety and think about what worries you most. You can let yourself go and even cry. But when the allotted time comes to an end, stop yourself from even thinking about it and get on with your daily activities.
Find a quiet place in your apartment where nothing will disturb you. Sit comfortably, relax, breathe deeply. Imagine that in front of you is a burning piece of wood, from which smoke rises into the air. Imagine that this smoke is your alarm. Watch how it rises into the sky and dissolves completely until the piece of wood burns out. Just watch it without trying to influence the movement of the smoke in any way.
Do some handicrafts. Monotonous work helps to distract from unnecessary thoughts and make life more serene.
Even if you can't get rid of anxious thoughts at first, over time you will learn to do it. The main thing is to follow the advice and you will gradually become less worried.
Getting rid of fear - advice from psychologists
Psychologists suggest using several tricks to get rid of fear.
- Art therapy helps cope with feelings of fear. Try to draw your fear and express it on paper. Then burn the piece of paper with the design.
- When you experience panic attacks, switch to something else to do so that your feeling doesn't deepen and make you feel bad. Do something else that will absorb all your thoughts and your negative feelings will go away.
- Realize the nature of your fear, sort it out. Try to write down everything you feel and worry about, and then light the paper.
- The breathing exercise “Inhaling Strength and Exhaling Weakness” will help you get rid of fear. Imagine that as you inhale, courage enters your body, and as you exhale, your body gets rid of fear. You should sit up straight and be relaxed.
- Face your fear. If you push through it no matter what, it will help you worry less. For example, you are afraid to communicate with someone, go and communicate with him. Or, for example, you are terribly afraid of dogs, watch them, try to pet a harmless dog. This is the most effective way to help get rid of fear.
- When panic and anxiety have completely taken over you, breathe deeply 10 times. During this time, your mind will have time to adapt to the surrounding reality and calm down.
- Sometimes it's good to talk to yourself. This way your experiences will become more understandable to you. You realize the depth of the situation in which you find yourself. Understanding your condition will help you calm down, your heart will no longer beat so fast.
- Feeling angry will help you shift away from your fear, so find someone that makes you feel this feeling.
- Find something really funny, it will neutralize panic attacks instantly. You will feel much better after this.
Stop being afraid of your fears
In fact, the feeling of fear helps us overcome life's obstacles and improve our lives. Many people have done great things out of fear. Great musicians were afraid that they would remain unrecognized and composed great music, athletes were afraid of defeat and reached incredible heights, scientists and doctors made discoveries out of fear of something.
This feeling actually mobilizes the strength of our body, makes us act actively and do great things.
You will never be able to overcome your fear by simply letting it go indiscriminately or not paying attention to it. But you can become happier. Try to live with joy, enjoying the current moment. Don't worry too much about past mistakes and constantly dream about the future. This will help you live comfortably and be happy with what you have.
Do something you enjoy and you will feel important to other people. This will help you cope more easily with all the fears and worries in your life.
We all feel anxiety from time to time, but there are people in whose lives anxiety has become a constant guest. Anxiety occurs in a healthy, normally functioning brain that is working too hard to protect itself from fear. An anxious brain is extremely sensitive to danger; it often turns on the “panic” button just in case. This is very useful when there is really something to worry about, but if it happens too often it becomes a problem.
Anxiety is a reaction of our body, we cannot control it. It is so widespread that if you are not affected by it yourself, then someone close to you probably suffers from an anxiety disorder.
Below are several scientific discoveries that shed light on the meaning of anxiety and offer new ways to cope with it. If you trust science, read carefully.
The latest ideas on ways to cope with anxiety that work.
- Five massage sessions can significantly reduce anxiety levels.
Very often it is unpleasant to do necessary and useful things, but this is not the case. As they say, “sign me up for this procedure for the rest of my life.” Massage really works, even if it seems, at first glance, to be too simple a way to recover.
Studies have shown that five sessions of Swedish massage can significantly reduce symptoms of anxiety and the level of cortisol (stress hormone) in the blood. Swedish massage is a classic massage technique that involves intense kneading of muscle tissue. People suffering from generalized anxiety disorder (feeling almost constantly anxious) received two 45-minute massage sessions per week for 6 weeks. Already at the fifth session (in the third week), the manifestation of anxiety symptoms decreased significantly. This was accompanied by a decrease in the symptoms of depression.
Another study demonstrated that massage reduces cortisol levels by an average of 31%, and also increases serotonin levels by 28% and dopamine by 31%. Anxiety and decreased levels of serotonin and dopamine are correlated. The exact reasons for this are unclear, but the importance of touch in maintaining good physical and mental health has been proven. Frequent touch (pleasant touch, of course, and not the kind that makes you want to run away) improves the immune system, lowers heart rate and blood pressure, strengthens bonds between people and improves their well-being. But if massage is not your option, consider the next point.
- Sleeping under a thick blanket can also help relieve anxiety.
A study has shown that sleeping under a heavy, thick blanket provides relief from anxiety. The feeling of being wrapped in something, like a cocoon, calms the nervous system.
It's no secret that one of the ways to calm a baby is to swaddle him. This works not only with children, but also with adults. When you wrap yourself in a thick blanket, your body's tactile receptors receive stimulation. This makes you feel more relaxed, grounded and safe.
- Healthy gut flora reduces the risk of anxiety symptoms.
It is officially recognized in the scientific community that gut health is of great importance for psychological well-being. The healthier the intestines, the healthier the psyche. We know that the gastrointestinal tract is home to trillions of microbes. They send signals to the brain that can change our mood or behavior. Beneficial live gut bacteria are superstars in the world of mental health.
This is why it is very beneficial to eat foods that contain probiotics. By changing the composition of the intestinal microflora towards increasing the number of beneficial bacteria, probiotics reduce anxiety levels. They are contained in:
- yoghurts (not all, read labels carefully) and kefir
- sauerkraut (or kimchi in Korean cuisine)
- soybean products.
Be careful! The introduction of probiotics into the diet should be gradual. As probiotics destroy pathogenic microbes, toxins are released. These toxins already contribute to the development of symptoms of depression, anxiety, and physical illness. When the number of beneficial bacteria in your gut increases greatly, the amount of toxins increases as well, and the symptoms you are already suffering from become worse. So softer and more gentle.
- And again about food! Taking Omega-3 reduces irritability and anxiety.
According to a study published in the journal Brain, Behavior and Immunity, omega-3 polyunsaturated acids reduced anxiety levels by 20% compared to placebo. The amount of Omega-3 was equal to 4-5 times the volume of fish oil in 1 serving of salmon.
The authors of the study believe that modern people need to be concerned about including Omega-3 in their diet. There are three types of Omega-3. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in fish, especially tuna and salmon. The Harvard Institute of Public Health recommends eating fish or seafood at least twice a week. The third type of Omega-3 is ALA (alpha-linolenic acid), which is found in walnuts, flax seed and flax seed oil, leafy vegetables and grass-fed meats.
- There is a special song for reducing anxiety, which scientists call« the most relaxing song in the world» .
The collaboration between music therapists and the Manchester group Marconi Union resulted in the creation of a music track called “Weightlessness”, the goal of which is maximum relaxation. The creators claim that they relied on proven scientific data.
The British Academy of Music Therapy concluded that listening to a song can indeed lower blood pressure, slow down the heart rate and significantly reduce cortisol levels in the blood. The study also found that listening to a song reduced a patient's overall anxiety level by 35% of their normal level. The relaxation effect was noticeable even when test participants were given a task that provoked stress in them. “Weightlessness” is eight minutes long and can be listened to here.
We warn you! The song has such a relaxing effect that it is better to refrain from listening to it while you are driving.
- Anxious adults (and children, too) benefit from mindfulness because of the way it changes brain activity.
Mindfulness practice ( in the Orthodox tradition this is sobriety, vigilance and prayer- approx. ed.) changes the functioning of the brain, in particular its front part, which is responsible for cognitive and emotional processes, in such a way that the level of anxiety decreases.
Mindfulness is widely used in cognitive behavioral therapy, one of the most popular treatments for anxiety. Both children and adults can use this method.
- Exercise at least a little. This has a magical effect.
Some neurons are born like puppies: they are easily excited and always ready to play. At the right time and in the right quantity, these neurons have no price. It is thanks to them that we can think quickly, act quickly and remember.
When there is too much of something good, it ceases to be good. When too many of these neurons fire unnecessarily, anxiety can occur. To inhibit them, the brain has a special agent - GABA (gamma-aminobutyric acid), whose task is to calm the brain. If there is not enough of this acid in the brain, then the body has nothing to calm the raging neurons.
Exercise works in a way that increases GABA levels in the brain. Most other ways to reduce anxiety (eg alcohol, meditation) also increase GABA, which is why they are effective ( but for obvious reasons we do not recommend them- approx. ed).
Do the type of exercise that gets your heart pumping. It will be something different for each person. This doesn't mean you have to push yourself on the treadmill to the point where you can barely breathe. If you enjoy a more gentle form of exercise, try a brisk 20-minute walk or 8-10 minutes of walking up and down stairs twice a day. This will work too. Try something that you can do at least 5 times a week. We will write a separate article with ideas for those who consider lying on the couch the best sport in the world.
- If the exercises are rigorous and you are still in a bad relationship...
... try not aerobic exercise, but all kinds of stretching (stretching, Pilates, etc.). Scientists have found that these types of exercises also reduce anxiety. So relax and have fun.
- So, if exercise reduces anxiety, what is the effect of lack of exercise?
When anxiety is already present, the lack of physical activity does not have the best effect. Scientists from Deakin University in Australia found that sitting passively or doing low-energy exercise makes anxious people feel worse through the same brain chemistry we discussed above. So don't sit too long, go ahead!
- Putting your feelings into words is a great way to reduce anxiety!
Using words to describe strong feelings can help relieve anxiety symptoms. In one study, 88 people with arachnophobia were asked to approach a large live tarantula and touch it if they could. Those who spoke out loud about their feelings as they approached the spider showed less severe anxiety symptoms than those who used neutral words to describe their condition or remained silent. The more vividly the feelings were described (instead of “I’m nervous,” the person said “I’m scared to death”), the more pronounced the effect.
Previous research has shown that verbalizing feelings reduces activity in the amygdala (the part of the brain responsible for the fight-or-flight response) and therefore reduces the physiological manifestation of anxiety.
“This is ancient wisdom. Putting feelings into words has a healing effect. If my friend is sad and I can talk to him about it, he is more likely to feel relieved.”
Matthew Lieberman, professor of psychology and neuroscientist
Naming emotions calms the nervous system and allows the right and left hemispheres of the brain to work together smoothly. It is known that the right hemisphere is more responsible for emotions and feelings, while the left hemisphere operates more with words and logic. During anxiety, the right hemisphere is more active, and feelings can become overwhelming and seem meaningless. The left hemisphere states “this is what is happening,” and the right hemisphere then states “what does this mean to me.” When the left hemisphere is more actively involved through verbalization, it helps to give harmony and meaning to feelings. As Mark Brackett of the Yale Center for Emotional Intelligence says, “If you can name it, you can harness it.”
- Don't stop: take a position of strength!
Using power pose for two minutes changes the brain in a way that reduces anxiety and builds self-confidence and courage. Amy Cuddy from Harvard conducted research that showed that being in a position of strength for two minutes increases the level of testosterone in the blood (the dominance hormone) by 20% and reduces the level of the hormone cortisol by 25%. High testosterone leads to more confidence, while low cortisol increases the ability to resist stress. This powerful duo, working together, can significantly reduce anxiety.
The best thing about this is that this pose can be practiced alone. It triggers changes precisely at the physiological level, and does not change how you look to other people. In general, any pose that increases the amount of space your body takes up is a power pose. Think Superman: legs wide apart, arms in front of you, chin up, chest forward. A power pose is any pose that makes your physical presence larger.
- And finally, an unexpected way to cope with anxiety before a difficult task.
A study conducted at Harvard University found that relabeling “anxiety” as “worried” improved performance in an activity that was typically associated with anxiety.
Anxiety and agitation are similar in many ways. Both the first and second are characterized by a high level of arousal and a number of physiological signs: increased sweating, butterflies in the stomach, rapid heartbeat. Naming a feeling as anxiety triggers a series of negative thoughts about how things could go wrong. The new wording “excitement” helps to think in a constructive way.
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Surely, every person in this world is familiar with the feeling of anxiety.
- When an important presentation is at stake and it is vital to show yourself and your work at your best...
- When there is a serious conversation to be had “to be honest”...
- When you are late for an important meeting...
- When the situation at the moment seems so confusing that you have absolutely no idea what to expect in the future...
...in such and many other circumstances, as a rule, a feeling of tension, impending danger and uncertainty, nervousness and concern arises.
At such moments, it can be felt and experienced as fear (both on the emotional and bodily level), but in this case, anxiety and fear are pointless and generalized. After all, the threat is implicit. And nothing directly threatens our safety at the moment! But we are not calm. All these experiences are called anxiety.
Anxiety: what is it?
Exists situational anxiety, as a person’s reaction to a certain life situation, which causes a feeling of uncertainty, anxiety about its outcome, etc., and personal anxiety, as certain personal characteristics called “anxiety” (the tendency to focus one’s attention on possible troubles, difficulties, the inability to stay in the “here and now” situation, mentally living situations in the future).
Both types of anxiety can have different levels of severity (from low to high) and bring varying degrees of discomfort to a person.
How to get rid of anxiety?
Therefore, the purpose of this article is to review existing ways to cope with anxiety.
It is very important to be able to return yourself to the present, reducing the level of tension and not always justified anxiety.
As a rule, when asked how you cope with anxiety, people answer: “I take a sedative”, “I start doing something fussy to distract myself, to keep myself occupied with something”, “I switch my attention to something else”, “I drink a little alcohol. It's relaxing".
Perhaps these methods reduce anxiety, but, as a rule, their effect is short-term and in addition to this, they also have side effects and can only aggravate the problem in the future.
Relaxation techniques are more constructive and effective ways to combat anxiety.
They help you relax, restore body awareness, which means bringing you closer to the “here and now,” letting go of the situation and feeling calm.
And now more about each of them.
Breathing techniques
Usually, when we feel anxious, our breathing, as with a feeling of fear, becomes uneven, sometimes quickening, sometimes interrupted.
Breathing techniques help normalize it, making it uniform and calm.
They are also good because their implementation does not require a specific place and time. They can be used both alone and in public places.
The first exercise in this category is breathing with your stomach.
To do this, you need to place one hand on your stomach and start breathing. When you inhale, the stomach should inflate, and when you exhale, it should deflate.
Focus your attention on your hand, which, along with your breathing, rises and falls. To regain a calm state, 40-50 such movements are enough.
The next exercise has a similar mechanism, but with the help of breathing you are asked to lift not a hand, but a tennis ball, although not in reality, but mentally.
With each inhalation, you should imagine how the ball rises, and when you exhale, it falls! Up down. The ball moves slowly and smoothly, sometimes gaining height, sometimes losing it.
It will also help to concentrate attention on what is happening inside and distract from the outside world. conscious breathing.
Its essence is very simple, you need to close your eyes and mentally imagine how the air you inhale is alternately inhaled through one or the other nostril, and exhaled through the opposite nostril in turn.
Finally, imagine how both nostrils are used in both inhalation and exhalation! And after just a couple of minutes you will notice how you begin to calm down and feel relaxed.
Visualization technique
This is a way to relax by conjuring up a certain image.
Try to find an image in your memory that brings you a feeling of bliss, joy, and peace.
Perhaps these will be sea waves, which, either increasing or decreasing their amplitude, hit the shore or rocks. They accelerate, break free, and then again quietly go deep into the sea, becoming part of it.
Or maybe you imagine a field that is endless. with tall green, lush grass. Soft and very pleasant. And the sun begins to hide behind it. Huge, bright red, but no longer scorching, but calm, giving its beauty as a farewell.
This can be your individual image (flower, cloud, fluff, bird). Anything, but, most importantly, close to you.
Having conjured this image in your imagination, consider it. Try to pay attention to all the details, listening to your feelings.
Call up this image as often as possible and at some point the body itself will relax as soon as you return to this image.
Muscle memory has not been canceled!
Relaxation through tension.
This technique is based on a simple physiological pattern: muscle tension is always followed by muscle relaxation.
To do this, you need to tense different parts of your body, and then release the tension.
Start with the following: clench your hand tightly into a fist and hold this tension for a while. Then let go.
Repeat the same with your elbow. Concentrate all your attention on this movement. Extend your arm very sharply. It should look like a thread that is hanging. Pay attention to the sensations that arise in your body.
Similar relaxation can be done with other parts of the body: for example, legs, shoulders.
To relax your legs, you need to take a sitting position and raise your legs, pointing your feet towards you. After being tense, lower it.
To relax your shoulders, pull them as high as possible towards your ears. Hold in this position for a couple of minutes and release.
The techniques described will help you “break the contact” between body and mind, release existing muscle tension, and normalize your internal state.
It is also important to remember that these are not the only relaxation techniques of their kind. You can and should look for those that will be most comfortable and effective for you.
And when you learn to apply them without much effort, and do it regularly, you will notice how much less time and energy you will spend on anxiety and worry and how much more energy you will have.
When you are relaxed, you are in the present! In the moment “here and now”! And then, you can enjoy it, and not overshadow this moment with thoughts and feelings, intimidating yourself, scolding and horrifying yourself from the expectation of something terrible and irreparable!
Choose the real thing!
Excessive worry can become a serious hindrance in daily life. Such feelings are difficult to control; As soon as restless thoughts enter your consciousness, fears, concerns and negative scenarios begin to scroll through your head continuously. As a result, sleep is disturbed, health deteriorates and lifestyle becomes far from desired. In short, anxiety is paralyzing, and minor thoughts and doubts can develop into more serious fears.
Learning to cope with anxiety is no easy task, but if you're ready to take action, this guide will give you daily tips to help you overcome your anxiety and regain control of your life.
To get rid of anxiety and stress, it is not at all necessary to take some kind of sedative pills. From psychology, you can learn more natural and healthy ways to eliminate negative feelings that can act as real medicine.
Overcoming anxiety is not only about making your thinking positive, it is a process of training your mind to become calm and free from imaginary fears.
Stopping worrying is very difficult because it is often a way of thinking that has become automatic. If you tend to do something and do it for a long time, then it actually becomes a self-defense mechanism. Unconsciously, you have learned to notice the negative aspects and problems in a situation faster than the positive ones. The ability to look from a new perspective, change your usual way of acting, and master new techniques will help you curb your worries.
Step 1: See the situation from a different angle
Your beliefs exist solely in your head. This is important to understand because most of what happens in the mind is not reality. Your fears and doubts exist because you allowed them to exist - this does not mean that they are objectively there. If you train your mind to see the irrational side of thoughts, you provoke it to begin to see problems in a different negative light. Anxiety is overcome by starting with your thoughts - with the way you see the problem, with your choices - so now is the best time to start changing. 
Ask the question: is it possible to solve the problem?
There is a difference between worrying and solving a problem. When we worry, we believe that we are solving the problem by experiencing emotions and abstracting ourselves from them. In reality, this does not provide a solution, but only prolongs the problem in thoughts. Instead of worrying, try intentionally thinking about the solution. Finding the answer will help you overcome your initial anxiety.
Change your perspective
Dealing with anxiety depends on your perspective. Worries only allow us to complicate the problem and even create a new problem in addition to the first. Therefore, it is extremely important to distinguish between problems that can be solved and those that cannot be solved. This will reduce anxiety. And many problems can be solved much easier than we initially think. Consciously change your perspective, switch to a different point of view, look at the problem from a different angle to find a constructive solution.
Challenge your experiences
We begin to suffer from anxiety only when we believe that our thoughts are a real fact. Challenge these thoughts and don't let your mind give in to them, and you can gain control over them. The habit of studying your experiences and asking yourself questions about the things that bother you is very useful. We tend to let things slide and avoid facing our worries. Ask yourself some questions, such as: “What is the likelihood that what I fear will happen?” What confirms or does not confirm your experiences? Is there a more positive way to interact with the problem? Challenge your thoughts and force your mind to think from a different perspective.
Step 2: Lifestyle Changes to Overcome Anxiety
There are many things we can change in our daily lives to reduce anxiety and worry. Creating a healthy lifestyle allows you to effectively overcome negative experiences. What we experience in the mind affects the physical body and may even cause physical illness. 
Regular training
When you worry and worry a lot, the best way to overcome worries is physical exercise. This is such an effective method that it alone may be enough. The release of endorphins and the circulation of blood and oxygen naturally clears thoughts and relaxes the mind. This method of relieving tension caused by stress will serve you well. After a thorough cardiovascular exercise, the positive result will be felt for several hours in a row, and the negative thoughts and ideas that the mind generates will be significantly reduced.
Relaxation at home
It is very important to create your own quiet haven where you can ideally relax, avoiding unpleasant thoughts. If you tend to get anxious easily, then things like a hot bath or shower, soothing music or a book are essential. Sitting quietly doing something you love is enough to calm your mind. We often simply forget about these simple things or bring anxiety home, continuing the cycle of worries. If you try to break this vicious circle and spend half an hour to an hour in your refuge, both mind and body will benefit greatly from it.
Healthy eating
There are foods that can help manage anxiety. Make sure you avoid alcohol, caffeine and sugar as these can cause nervousness and increase periods of anxiety. Foods rich in antioxidants help improve your mood: cranberries, blueberries, blueberries. It is useful to eat foods rich in magnesium, since a lack of this element increases irritability. Your diet should include fatty fish, nuts, seeds, and green leafy vegetables. Caffeine-free teas such as Oolong are rich in GABA, an amino acid that has beneficial effects on the nervous system and promotes healthy sleep. It is important to ensure that you are getting healthy foods and supplements that nourish your body and mind as this will help you deal with irritability more effectively.
Step 3: Mindfulness Techniques to Overcome Anxiety
Since the mind is the main generator of anxiety, worries and stress, it makes sense to direct your efforts to it and try to calm it down. Worry is always a sign that we do not live in the present moment, we are worried about either the past or the future. It is extremely important to focus on the present - here and now - this will allow you to choose the right angle of view. A calmer mind equals calmer thoughts, so it's important to master a few mindfulness techniques. These techniques perfectly help to teach the mind a different way of thinking, and, thus, allow you to reconfigure your vision of the world: both internal and external.
Meditative practices
Many modern studies confirm the effectiveness of meditation as a calming remedy that eliminates nervousness that provokes stress. Regular meditation practice has a good effect on both the body and mind, lowers blood pressure, improves immunity, improves mood and fights depression. Thus, meditation has many benefits, although it is a simple activity that should be done daily. With its help, the mind is trained, its ability to focus is improved, and this turns out to be a very useful skill when it comes to stress, since in a difficult situation it allows you to clearly see problems and focus correctly.
Breathing techniques
Breathing techniques are excellent for neutralizing stress and anxiety. When a person is nervous, breathing becomes short and shallow, which causes an imbalance of oxygen and carbon dioxide in the blood. If you breathe deeply and measuredly, the brain receives more oxygen, this allows you to relax, calm down and see things more clearly. If you notice that you are starting to feel anxious, stop and take a deep breath, and then exhale smoothly - a few times are enough to restore calm.
Yoga and mindful walking
Two more practices that calm the mind are yoga and mindful walking. Yoga combines meditation and stretching poses to benefit the body and mind. This practice helps to create awareness, promotes relaxation, and calms thoughts. Mindful walking, which combines walking and breathing exercises, focusing on movement and the environment, can also be an excellent habit. This method is effective in bringing the mind back to the present moment and overcoming worries about the past or the future.
Step 4: Additional Techniques for Overcoming Anxiety
Sometimes you need techniques to quickly stop growing anxiety. They're a handy tool if you're struggling with feeling overwhelmed.
Repeating what's bothering you
This may seem counterproductive, but psychologists say that repeating the thing that triggered your anxiety over a long period of time makes it boring and uninteresting to think about. When a person gets used to a situation, he begins to feel more comfortable in it. If anxiety arises for any reason, do not put anything off for later, start constantly thinking about the problem. Eventually, the mind will get tired of it and the topic will become boring, and thoughts will gradually begin to go away.
Timing to Worry
If we face the truth, we must admit that we will never be able to get rid of the possibility of experiencing anxiety. This feature is firmly rooted in man, and it is characteristic - to some extent - of absolutely everyone. The problem is that each of us has a tendency to constantly find reasons to worry. They arise unexpectedly here and there, and the mind is constantly worried about them. The mind becomes a victim of such worries, and the body becomes overtired, which adds additional stress to the stress. Try to set aside special time to think about what's bothering you - preferably at the end of the day. Write down everything that comes to mind and set the list aside for a while so you can come back to it later. The beauty of this method is that by the end of the day you will find that some of the problems you recorded have gone away on their own. If any problems remain, think about them in the time specially allocated for this.
Truce with time
The problem of anxiety is also related to the perception of time: it can run or drag on according to our sensations. Some issues require an immediate solution, and sometimes it seems like you have to wait forever and wonder whether an event will happen or not. Try to make peace with time and understand that many fears never materialize and can disappear without a trace. Remember how often it happened that a problem turned out to be easily solvable and ceased to be a problem, and the extreme need was not extreme. Just stop and imagine: are you ready to worry about something that is bothering you for the next hour? What about during the day? Months? Of the year? And you will see that you are giving the problem too much importance that it does not deserve.
The intense rhythm of modern life causes constant negative stress. Sometimes an anxious state comes for no reason: your family is healthy, there are no problems at work, but your nerves are on edge. The stimulus for mental discomfort is not only external motivators, but also internal experiences, physical and mental problems. You can understand how to cope with anxiety and worry if you find out the reasons. In some cases, it is reasonable to sign up for an examination and undergo a course of psychological therapy.
Sources of restlessness
Anxiety is a negatively colored emotion that causes a person to experience fear more often than normal. This behavior is the result of adaptation. Such people solve easy logical problems faster and are better inspired by the successful completion of a task than by information about the reasons for failure. But what to do when anxiety begins to interfere with joy and living a full life? It is necessary to find out the sources of anxiety, and then move on to rehabilitation of the body and psyche.
- A state of causeless nervous anxiety may arise as a result of a genetic predisposition. There is a gene called PLXNA2 that is associated with anxiety.
- Brain dysfunction also causes obsessive anxiety. This condition is common to many mental disorders.
- Sometimes a person develops a conditioned reflex to a stimulus, and then retains a reaction that manifests itself without a motivator. A child who was attacked by classmates in one group will not feel very comfortable even with another student body. The stimulus disappears, but the person still experiences stress.
- Hard work, lack of rest and proper sleep also affect the emotional state and cause nervous tension.
The resulting disorder keeps a person in constant combat readiness to respond to the challenges of the surrounding world. On the one hand, this allows you to quickly respond to problems, on the other hand, it is physically and mentally exhausting. You can cope with this condition in the following way.
- Address potential causes of negative stress by taking a day off from work and spending time with your family. Get ready and go to your relatives in the village: fresh air has a beneficial effect on the psyche.
- Ventilate the room regularly. Take care of a high-quality hood in the kitchen: stuffiness while preparing dinner can cause anxiety.
- Make it a habit to relax after a hard day. Meditation, reading a book or watching your favorite TV series will help you smoothly transition from work worries to home mode.
- Let your hair down to normalize blood flow to your head. Choose not only beautiful, but also comfortable clothes.
- Seek medical help. Your condition may be a signal from the body about severe fatigue, mental illness and other problems. The feeling of loneliness and insignificance is inherent in basal anxiety. Also, anxiety is one of the first signs of various neuroses.
- Religious people are recommended to add prayers and visiting temple to the methods mentioned.
- Review your diet and sleep patterns. Add more vitamin-rich foods to your diet. Avoid coffee and other stimulating drinks. In the morning, for vigor, it is better to eat an apple or drink mineral water. You need to sleep at least 8 hours a day. Staying awake at night will negatively affect your emotional state if you are not accustomed to such a regime.
- Learn to think positively. Remember the cheerful girl Pollyanna from the novel by Eleanor Potter. She was happy about the crutches she received as a gift instead of the expected doll, because she needed them and this was an excellent reason for happiness.
Mental anxiety cannot be ignored. Advanced neuroses lead to further mental disorders. The person suffers himself and causes concern to his loved ones. A medical examination will reveal the causes of this condition and determine the necessary medications. Relaxation and time with family will also be an important part of rehabilitation therapy. Proper nutrition and good sleep will help normalize the body’s physical performance, eliminating the root causes of the disease. Optimism and a confident look into the future will help you avoid causeless negative stress in later life. Psychological training and meditation will maintain mental balance and make it easier to perceive minor troubles and more easily endure big problems.