Combating Anxiety
Everybody experiences anxiety occasionally. The occasional feeling of worry is a typical response to not knowing what will happen next, whether it be in a few minutes, days, or months. According to mental health professionals, anxiety is fear about a threat that is still in your near future. For instance, anticipating a dreaded conversation may cause your stomach to churn for days beforehand. A test or presentation may make your heart beat. You might have sleepless nights worrying about picking up COVID-19 at the supermarket.
It’s normal to want those uneasy, pit-of-the-stomach sensations to go away as soon as possible. However, according to David H. Rosmarin, PhD, an associate professor of psychology at Harvard Medical School in Boston, such strategy can make you feel more worried.
“When you worry about getting rid of your anxiety, your nervous system receives the message that there is still more to worry about. And that exacerbates your anxiousness,” he claims.
Remember that you may have an anxiety disorder if your anxiety lasts for a long time and interferes with your daily life. If so, you could require treatment to get over it.
Embrace your anxiety to reduce it. I’m sure some people didn’t expect to read that. But accepting occasional anxiety is one of the best strategies to reduce it. If we let anxiety run its course, it may cause less of a panic, but if we fight anxiety, that is what can trigger a panic attack. Acknowledge and comprehend your anxiety: I’m worried about [item X], thus my nervous system is going into overdrive, tell yourself. Say instead, “This is a normal, healthy response by my body to these situations, which are challenging, stressful, or unpleasant. Don’t judge yourself for those sentiments.” To feel this way is acceptable.
Be aware that you can experience anxiety and still be functional: You may do extremely well while feeling anxious, and you probably have in the past. Consider a period when you were anxious but nevertheless managed to complete the task at hand. Perhaps you experienced anxiousness before a meeting or an event. But a while later, someone praised your work.
Now let’s look into ways that can help stop the worrying. These strategies can provide you with immediate, temporary comfort when your anxiety becomes overpowering.
Check your reality: Think about the following:
- How likely is it that the event I’m worried about will occur, on a scale of 1 to 100?
- Do I have solid justification for anticipating a negative outcome?
- Is it possible that I’m worrying too much?
Tell someone you can trust about your anxiety. Avoiding your nervous thoughts can make things worse, so don’t do it. Discuss them with a friend or member of your family so they can help you put things into perspective.
Change your stance. Whatever you’re doing, do the opposite. Stand up tall and strong if you are slumped over with anxiety.
Put your fear on a timetable: Choose a 15-minute period during the day to reflect on your worries. Tell your brain to just go for it and allow the worried thoughts to come during that time.
There are many things you can do on your own to reduce anxiety, but occasionally you also need assistance. There are two primary types of treatment for anxiety disorders: psychotherapy and medication.
The following are indications that you should consult a mental health professional:
- Anxiety that is continual or virtually constant
- Anxiety that interferes with regular activities, such as work or social interactions
- Anxiety over hypothetical threats to your safety
