How to cope with Anxiety
Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe.
The American Psychological Association (APA) defines anxiety as “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.”
Anxiety is not the same as fear, but they are often used interchangeably. Fear is an appropriate, in-the-moment response to a known, specific threat, whereas anxiety is a persistent, widely focused, future-oriented response to a diffuse threat.
Anxiety is a normal and often healthy emotion. However, it could develop into a medical disorder if a person experiences excessive levels of anxiety on a regular basis. Everyone encounters anxiety at some point in their life. Anxiety disorders emerge when worry and anxiety are both widespread and seriously disruptive. Most persons with anxiety disorders need to be treated.
According to the World Health Organization, 3.6 percent or about 264 million individuals worldwide have an anxiety disorder. Additionally, 4.6 percent of females and 2.6 percent of males globally are affected by anxiety (WHO,2017).
Causes of Anxiety
- Work-related stress
- Financial difficulties
- Health issues
- Drug usage
- Social connections
- Trauma
- Stressful life events in childhood, adolescence, or adulthood
Common anxiety signs and symptoms include:
- Feeling nervous, restless, or tense
- Having a sense of impending danger, panic, or doom
- Having an increased heart rate
- Breathing rapidly
- Sweating
- Trembling
- Being easily fatigued
- Having difficulty concentrating
- Sleeping problems
- Experiencing gastrointestinal issues
- Difficulty controlling feelings of worry
- Having the urge to avoid things that trigger anxiety
How to cope with anxiety
Determining the origin of anxiety
Some medical disorders may make people more anxious. For instance, a person with chronic discomfort might frequently feel anxious. Additionally, certain circumstances can cause symptoms. For example, some people experience severe anxiety before job interviews. However, this kind of anxiety, also known as situational anxiety, is typically transient. Sometimes, underlying health issues can result in symptoms that resemble anxiety.
Stress management
Reducing possible triggers can be accomplished by learning to handle stress. Make a note of any impending deadlines and obligations, organize any stresses and deadlines, and make a commitment to taking time off from work or studies.
Take a stroll or practice yoga for 15 minutes.
In some cases, leaving a stressful situation is the greatest approach to calm racing thoughts. Spending some time concentrating on your body rather than your thinking may help you feel less anxious. Getting some quick exercise can help boost your mood and calm your mind.
Deep breathing
Deep breathing is a deep, purposeful breathing technique that helps to lower blood pressure and decrease the heartbeat by filling the lungs with oxygen. This method, sometimes referred to as diaphragmatic breathing, abdominal breathing, or belly breathing, uses the diaphragm's whole range of motion to help the body relax while diverting attention from stressors.
Recording thoughts
By getting what's worrying you out on paper, it may become less intimidating. Making it a habit to record your thoughts and feelings in a journal each day might be beneficial. For some people, simply writing their thoughts down can be comforting. However, it can also assist you in keeping note of when, how, and what kinds of situations cause your anxiety. These relaxation techniques are especially beneficial for people who only occasionally suffer from anxiety.
Do regular or everyday meditation
Though it takes some practice to get the hang of it, attentive meditation over time can gradually teach the brain to push away anxious thoughts when they come up.
Start with yoga or walking meditation if staying still and paying attention is challenging for you. Applications like Insight Timer offer a variety of free guided meditations that can be used as a starting point.
Change your diet or try some vitamins.
Changes to the diet or the use of supplements are unquestionably long-term solutions. According to research, certain foods and supplements, such as green tea, omega-3 fatty acids, and lemon balm, can help reduce anxiety. Before the body relies on the nutrition these meals offer, it can take several months.
Healthy body and mind
Anxiety symptoms can be prevented by exercising frequently, eating wholesome meals, getting adequate sleep, and maintaining strong relationships.
Alterations in way of life
Living a healthy lifestyle that includes a balanced diet, frequent exercise, and enough sleep might improve a person's mental health. Avoid using drugs that make you feel depressed or anxious, such as alcohol, caffeine, and smoking.
Deal with the issues you'd like to avoid
It's simple to stay away from situations or rely on routines that make us feel safer, yet doing so can prolong the worry. Anxious sensations will eventually lessen as you spend more time in worrying situations, and you'll realize that everything is OK.
Rojina Chapagain
Registered Nurse
How to cope with anxiety
Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe.
The American Psychological Association (APA) defines anxiety as “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.”
Anxiety is not the same as fear, but they are often used interchangeably. Fear is an appropriate, in-the-moment response to a known, specific threat, whereas anxiety is a persistent, widely focused, future-oriented response to a diffuse threat.
Anxiety is a normal and often healthy emotion. However, it could develop into a medical disorder if a person experiences excessive levels of anxiety on a regular basis. Everyone encounters anxiety at some point in their life. Anxiety disorders emerge when worry and anxiety are both widespread and seriously disruptive. Most persons with anxiety disorders need to be treated.
According to the World Health Organization, 3.6 percent or about 264 million individuals worldwide have an anxiety disorder. Additionally, 4.6 percent of females and 2.6 percent of males globally are affected by anxiety (WHO,2017).
Causes of Anxiety
- Work-related stress
- Financial difficulties
- Health issues
- Drug usage
- Social connections
- Trauma
- Stressful life events in childhood, adolescence, or adulthood
Common anxiety signs and symptoms include:
- Feeling nervous, restless, or tense
- Having a sense of impending danger, panic, or doom
- Having an increased heart rate
- Breathing rapidly
- Sweating
- Trembling
- Being easily fatigued
- Having difficulty concentrating
- Sleeping problems
- Experiencing gastrointestinal issues
- Difficulty controlling feelings of worry
- Having the urge to avoid things that trigger anxiety
How to cope with anxiety
Determining the origin of anxiety
Some medical disorders may make people more anxious. For instance, a person with chronic discomfort might frequently feel anxious. Additionally, certain circumstances can cause symptoms. For example, some people experience severe anxiety before job interviews. However, this kind of anxiety, also known as situational anxiety, is typically transient. Sometimes, underlying health issues can result in symptoms that resemble anxiety.
Stress management
Reducing possible triggers can be accomplished by learning to handle stress. Make a note of any impending deadlines and obligations, organize any stresses and deadlines, and make a commitment to taking time off from work or studies.
Take a stroll or practice yoga for 15 minutes.
In some cases, leaving a stressful situation is the greatest approach to calm racing thoughts. Spending some time concentrating on your body rather than your thinking may help you feel less anxious. Getting some quick exercise can help boost your mood and calm your mind.
Deep breathing
Deep breathing is a deep, purposeful breathing technique that helps to lower blood pressure and decrease the heartbeat by filling the lungs with oxygen. This method, sometimes referred to as diaphragmatic breathing, abdominal breathing, or belly breathing, uses the diaphragm's whole range of motion to help the body relax while diverting attention from stressors.
Recording thoughts
By getting what's worrying you out on paper, it may become less intimidating. Making it a habit to record your thoughts and feelings in a journal each day might be beneficial. For some people, simply writing their thoughts down can be comforting. However, it can also assist you in keeping note of when, how, and what kinds of situations cause your anxiety. These relaxation techniques are especially beneficial for people who only occasionally suffer from anxiety.
Do regular or everyday meditation
Though it takes some practice to get the hang of it, attentive meditation over time can gradually teach the brain to push away anxious thoughts when they come up.
Start with yoga or walking meditation if staying still and paying attention is challenging for you. Applications like Insight Timer offer a variety of free guided meditations that can be used as a starting point.
Change your diet or try some vitamins.
Changes to the diet or the use of supplements are unquestionably long-term solutions. According to research, certain foods and supplements, such as green tea, omega-3 fatty acids, and lemon balm, can help reduce anxiety. Before the body relies on the nutrition these meals offer, it can take several months.
Healthy body and mind
Anxiety symptoms can be prevented by exercising frequently, eating wholesome meals, getting adequate sleep, and maintaining strong relationships.
Alterations in way of life
Living a healthy lifestyle that includes a balanced diet, frequent exercise, and enough sleep might improve a person's mental health. Avoid using drugs that make you feel depressed or anxious, such as alcohol, caffeine, and smoking.
Deal with the issues you'd like to avoid
It's simple to stay away from situations or rely on routines that make us feel safer, yet doing so can prolong the worry. Anxious sensations will eventually lessen as you spend more time in worrying situations, and you'll realize that everything is OK.
Rojina Chapagain
Registered Nurse