Anxiety is the feeling we feel when we anticipate a possible unpleasant event. This unpleasant emotional state is characterized by tension, nervousness, heart palpitations, tremors, nausea, dizziness, inability to think clearly, and, in some cases, the inability to speak. Other symptoms may include back pain and diarrhea.
We have all felt intense anxiety at times and it is estimated that about four percent of the population suffers from chronic anxiety disorders, with women outnumbering men in private. Here are given powerful ways to Reduce Anxiety from which you can come in your comfort zone.
The main Reason for Anxiety
Professor Aaron Beck of the University of Pennsylvania says that people with anxiety problems have unrealistic fears because they misjudge the danger associated with a particular situation. This is usually due to one or more of the following:
- Overestimating the chance of a dangerous event, eg. “The bus in which I am being driven is likely to crash.”
- Overestimating the severity of the feared event, eg. “If I lose my job I will be finished and I can’t see anything else for me.”
- Underestimating coping resources (what you can do to help yourself).
- Underestimating rescue factors (what other people can do to help you).
Behaviors following anxiety include restlessness, insomnia, inability to work, and/or relate to others.
It is important to note that the unpleasant feelings and bodily sensations generated by our thoughts become the source of more negative thoughts and that an increasingly serious cycle takes place.
Stay Away From Aimless Thinking
Dr. Albert Ellis, the founder of rational-emotional therapy, was one of the first psychologists to argue in favor of challenging irrational thinking. Typical irrational beliefs that cause disturbance include:
- If something is or is perhaps dangerous or frightening, it is necessary to worry about it terribly and to continue to insist on the possibility that it occurs.
- Human unhappiness is caused by the outside and people have little or no ability to control their grief or disturbance.
- It is easier to avoid than to face certain life challenges and personal responsibilities.
These self-defeating thoughts must be challenged and challenged by the technique known as self-talk.
Self-talk literally responds to your internal criticism and challenges negative thoughts when they enter your head. Suppose you can be laid off due to an economic downturn.
- “I am a failure if I lose my job.”
- “How am I going to survive if I lose this job.”
- What will my friends think if I am out of work?”
Countering, talking about yourself and reducing anxiety would be:
- “I may not be able to hold this position, but I myself am not a failure; it’s not the worst thing that can happen to me and I can handle it. “
- Thousands more have survived periods of unemployment and if forced to do so, I will look for another job and try to develop new skills. “
- “So what if they think badly of me?” I would like them to approve me but I cannot ask for their approval. “
Take Regular Meditation
Muscle relaxation is another widely used technique to help manage anxiety. It has been used for hundreds of years by various individuals in conjunction with meditation.
You sit quietly in a comfortable position, close your eyes, then tighten and gradually relax the muscles of your body in a sequence starting with your feet, then progress towards the muscles of your legs, thighs, buttocks, stomach, chest, arms, hands, neck and face.
Now try to relax your whole body and notice any part that is still tense and try to relax it.
Breathe in and out
Become aware of your breathing. As you exhale, say the word “relax” in silence to yourself, inhale, exhale, then say “relax”. Breathe easily and naturally.
Imagine in your mind a pleasant scene, something from the past that you particularly appreciated, or a future event that you look forward to.
Continue imaging and breathing for 10 to 20 minutes. Once finished, sit quietly for a few minutes, eyes closed, then eyes open. Try to do this regularly and, if possible, once a day.
When you suddenly become anxious or panicky about something that has happened, it is difficult to think clearly.
5 Best Ways to Reduce Anxiety Completely
It is even more difficult to act appropriately and for this reason, you need to know in advance which course of action you should adopt.
The key to deactivating a state of anxiety is to fully accept it; staying in the present and accepting your anxiety will help it go away. Use the five-step AWARE strategy (below) to eliminate anxiety:
- Accept your anxiety. Tell yourself “I will accept and deal with this!” Your feelings of terror at the thought of it coming back to you will only get worse by resisting.
Instead, follow it. Don’t make him responsible for the way you think, feel, and act.
- Watch your anxiety. Think of yourself outside your body as an independent observer watching what is going on. Note how your anxiety level increases and decreases. Remember that you are not your anxiety. The more you separate from the experience, the more you can watch it.
- Act like the anxiety isn’t there. Imagine that the situation is normal. Act as if you are not worried. Go for it. Slow down if you have to, breathe slowly and normally, but keep going.
- Repeat the steps: accept your anxiety, watch your anxiety, act as if the anxiety was not there. Move with anxiety until it lowers to a comfortable level, which it will be if you can continue to accept it, accept it, monitor it, and act on it. Just keep repeating these steps.
- Expect the best. What worries you most rarely happens. Don’t be in distress the next time you experience anxiety; instead, surprise yourself with your ability to manage it. As long as you live, there will be anxiety in your life.
Accepting this fact puts you in a better position to deal with anxiety when it occurs.
As part of the AWARE strategy, it is suggested to monitor each anxiety state by keeping a diary. Take some notes and rate your anxiety on a scale of 0 to 100.
This helps you to separate yourself from your anxiety – to become an independent observer.
There are a number of helpful anti-anxiety medications available from your doctor. In addition, many people drink, smoke, or take illicit drugs to relieve anxiety; these methods all involve well-known risks.
Medication can relieve acute anxiety, but if the problem is the way you think of the world, too often in terms of disasters, therein lies the solution.