How to Overcome Anxiety?
Do you also get anxious at times? Do you want to overcome anxiety? If yes, stay with us and unravel the secret.
Emotions are the most vital aspect that makes us human and helps us feel and express ourselves. Among all emotions, fear is the most powerful one and leaves strong impacts on the body and mind. It alarms your body and mind with strong responsive signals to emergencies – for instance if you caught fire or attacked. Fear leads to anxiety.
People are prone to get anxious whenever something does not go as per plan or when they are in danger. Just FYI, anxiety is as normal as catching a common cold. In the article, we are going to discuss the factors that cause anxiety and how to overcome anxiety. Just stay with us and uncover the mantra of how to overcome anxiety.
SYMPTOMS OF ANXIETY
Most of us experience anxiety at some point in our lives. As anxiety is a quite normal response to some of our stressful life events which include moving, changing jobs or having financial troubles. But, when symptoms of anxiety become larger than the actual events, they begin to interfere with your life, they could be any signs of anxiety disorders.
1. WORRYING EXCESSIVELY
Excessive worrying is one of the common symptoms of anxiety. When suffering is associated with anxiety disorders, it is disproportionate to the events that trigger it and this typically occurs in response to everyday situations.
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2. FEELING AGITATED
When a person is feeling anxious, it is a part of their sympathetic nervous system that overdrives.
This feeling also kicks off a cascade of effects throughout the body such as racing pulse, sweaty palms, shaky hands, and dry mouth.
The reason behind the occurrence of these symptoms is that your brain sensed danger, and it tries to prepare your body to react to the threat.
3. RESTLESSNESS
Restlessness is another common symptom of anxiety. It is commonly seen in children and teens. When a person is experiencing restlessness, it is known as “on edge” or having an “uncomfortable urge to move.”
Not all people experience it. It is one of the red flags that doctors frequently look for while diagnosing.
4. FATIGUE
Fatigue is another symptom of an anxiety disorder. Anxiety is commonly associated with hyperactivity or arousal. For a few people, fatigue follows an anxiety attack, while for others, the fatigue could also be chronic.
5. SLEEP DISORDERS
Waking up suddenly in the middle of the night and having trouble falling asleep again are two most commonly reported problems.
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6. PANIC ATTACKS
This anxiety disorder is also known as panic disorder. It is associated with recurring panic attacks. These attacks produce an intense, overwhelming sensation of fear that often can be debilitating.
This kind of extreme fear is accompanied by:
CAUSES FOR ANXIETY
Anxiety might be a mental or physical condition. Few Common causes of anxiety include some of these mental conditions:
1. Panic disorder
2. Phobic disorders
3. Stress disorders
Some common external factors of anxiety are:
1. Stress at work or school
2. Stress due to personal relationships
3. Financial stress
4. Emotional trauma such as the death of a loved one
5. Serious medical illness
6. The side effect of medication
7. Drug abuse
HOW TO OVERCOME ANXIETY
It is not a big deal to overcome anxiety. Here are 6 steps to overcome anxiety:
1. Figure out the cause of your anxiety:
You will have to figure out that you might be suffering from anxiety and what triggers your anxiety. It may be the fear of meeting others, fear of heights, traveling, talking to your boss, worrying about the future, etc.
2. Keep a tab on yourself:
One can also keep a diary and keep a tab on your feelings. Along with feelings, keep a record of situations, symptoms, and thoughts that can make you feel uneasy, dizzy, nauseated, unable to sleep, etc.
3. Know your negative thoughts:
Know your thoughts when you are anxious. You may try to identify specific thought distortions. Cognitive therapy helps to recognize anxiety as a result of biases in thinking.
These may include:
- Fortune-telling: ‘something bad will happen to you’
- Mind-reading: ‘thinking you are a loser’
- Catastrophic thinking: thinking ‘it would be terrible if’
- Personalizing by thinking, ‘she’s yawning because you might be boring.’
These may reflect your perception and also belief that you need to control things.
4. Challenge your negative thinking:
There is quite a different way to view things. You may look at the evidence for and which are against your negative thoughts. Try to challenge these thoughts. You can also challenge yourself by thinking, “what kind of advice would I give to a friend?”
5. Identify your fear to get rid of them:
You will have to practice your fear by identifying some of the situations that bother you. Visualize details by facing the fear and try getting through them.
6. Have a will to overcome anxiety:
You have to be willing to be anxious in order to overcome anxiety. One can’t get past it if he is not willing to go through it.
7. Embrace imperfection:
You have to accept imperfection and uncertainty as one doesn’t have to be perfect to overcome anxiety or any other fear.
Some FAQs
1. How do I overcome anxiety?
Here are a few tips for you to overcome anxiety:
- Know the cause of anxiety.
- Try yoga asanas.
- Do pranayams.
- Talk about what is bothering you.
- Don’t skip meals.
- Breakup with drug abuse.
2. How can I kill anxiety naturally?
Follow these tips to kill anxiety naturally:
- Stay active as working out is good for your physical and emotional health.
- Avoid the consumption of alcohol as it is a natural sedative.
- Stop smoking.
- Ditch cups of java.
- Get proper sleep.
- Meditate daily and practice deep breathing.
- Eat a healthy diet.
3. What triggers anxiety?
Fear triggers anxiety. Whenever you feel afraid of something your brain sends signals to alert your body. Stress is another cause that triggers anxiety. You could feel stressed due to work pressure or your personal life.
Anxiety is still a taboo in our society but it is just as normal as catching a common cold. Just remember these points to overcome anxiety.
