The reasons for the anxiety state can be the fast pace of life, worries about the future, endless notifications in instant messengers. Anxiety over insignificant things leads to mental disorders. Therefore, it is necessary to recognize these states and learn to manage them independently.
Why are we worried?
In order to get out of an uncomfortable state, you must first understand how it is characterized, what is happening to a person at this moment and what are its causes. This is not about a specific emotion, such as the excitement that occurs before a speech or an important conversation, but about a state. You can’t get out of it in two minutes by taking a deep breath and exhaling or taking anxiety supplements. It needs to be worked out on a psychological level. Most often, anxiety is associated with cognitive attitudes that we create ourselves.
Anxiety is an active agitated state, in contrast to depression, during which there is no counteraction to stress
How to reduce anxiety in everyday life?
Look for the cause of anxiety
Anxiety cannot be ignored, says psychologist Michael Tomek. Most often, the reason is thoughts about the future. If you have presented a negative scenario, consider how you will act in such a situation, which will help you solve this problem. So you will understand that you will be able to cope with possible difficulties, and therefore there is no cause for concern.
Put your attention on the body
The Anxiety and Depression Association of America (ADAA) claims that exercise helps a person reduce anxiety. During sports, you are focused on your physical condition and all resources are directed to maintaining it. A single workout can help relieve symptoms for a few hours, and regular exercise can significantly reduce them over time.
Reduce the number of alerts
One of the factors of anxiety can be the frequent use of gadgets. You’re stressed out if you’re constantly getting alerts on your phone. Leave only the most important – the rest of the chats, news resources can simply be checked periodically.
Solve math problems and get creative
If anxiety keeps you from doing your normal activities, challenge your brain. It can be exercises in physics, mathematics or a game of chess. You can count in your mind in reverse order, add and multiply random numbers.
If math problems are less interesting to you, take up drawing or playing music. The main thing is to shift attention to solving a specific problem and direct all other resources to it.
Watch your breath
Scientists at Stanford University have identified a connection between breathing and our emotional state: the shallower we breathe, the higher the level of anxiety and worry. Therefore, deep breathing practices must be performed periodically.
Simple breathing exercises:
- Take a deep breath in and out in 4 counts for 2 minutes. Engage in diaphragmatic breathing, which activates the entire body.
- Inhale for 4 counts, hold your breath for 8, and exhale through your mouth for 16.
- Close the right nostril and inhale through the left, close both nostrils and hold the breath. Exhale through the right nostril.
Write down your feelings
Describe how you feel and explain the reason for your anxiety. Re-reading this entry in a few hours, you will look at the situation from the other side, as if this is not happening to you. In this state, you can come up with new ideas and ways to solve problems.
Let yourself rest
Anxiety can arise from the constant rush and the thought that you do not have time to do anything. A busy work schedule and multitasking can increase your anxiety levels. Accordingly, it is necessary to allow yourself to rest, and take short breaks during the working day. This way you can also strike a balance between work and personal life.
