People experience anxiety every day: some worry about being late for work, some fear before a job interview or a speech at a conference, and some are immersed in deep thoughts about world change. Reasons for worries are many, and each person is different. However, do not forget what excitement can lead to. Bad moods, irritability, apathy, anxiety – the list goes on and on, but it’s better to do without and try to reduce their worries.
Read our article on how to warn yourself against excessive anxiety and practice recommendations to combat anxiety.
Anxiety and worry – what’s the difference
The range of human emotions is so wide that it is difficult to distinguish one feeling from another at times. And it often happens that anxiety and excitement cause difficulty in distinguishing. They are identified and passed off as the same feeling, which is not entirely true. Let’s look at the difference between anxiety and excitement.
Anxiety is emotional tension that is accompanied by discomfort: increased irritability, trembling hands, a lump in the throat, palpitations, cotton legs, or a feeling of “boiling” in the head. This negative emotion can become permanent and even develop into burnout, panic attacks, or depression, so it is vital to look for and work through the causes of anxiety.
Anxiety, unlike anxiety, passes more quickly and, in most cases, appears as a reaction to significant life events: speaking in public, taking an exam, congratulating a distant relative on the phone, etc. However, mild anxiety can develop into a solid and permanent experience, in which case anxiety takes the place of excitement.
Causes of Anxiety
Anxiety does not come out of anywhere. It is a defensive reaction to disturbing everyday situations and exciting life events. The causes of anxiety may include:
- sleep deprivation and recycling,
- obsessive thoughts,
- worrying about small things,
- the tension of the nervous system,
- emotional distress,
- physical changes,
- personal problems.
If you’re experiencing any of these signs, don’t disregard them. First, try to cope with anxiety on your own. The tips we’ve outlined below will help you do this.
Tips for dealing with anxiety
Anxiety, fears, and constant worry cannot be ignored. It is crucial to be attentive to your feelings and not to put off solving psychological problems for “later .”Anxiety affects health and can lead to adverse consequences if it is not treated: constant headaches, nausea, problems with digestion and sleep, etc.
We have collected tips that will explain how to deal with anxiety and worry within yourself:
1. Keep going about your daily activities
Severe anxiety sidelines routine activities. All we can do is think nonstop about bad things, winding ourselves up and increasing our anxiety. There is an explanation for this behavior. The fact is that an anxious state sends a signal to the thought processes of impending danger. The brain instantly reacts and tries to find a solution to the problems to restore the body’s sense of security and comfort.
Nevertheless, postponing daily activities is not a good idea. Concentrating on work, study, and household tasks will help you cope with anxiety. For example, to reduce it while studying, you can turn to sites such as wowessays.com. Moreover, making plans for the day, reading a lecture, writing an article, or repairing the refrigerator will drown out scary thoughts about the future and allow you to focus on the present. You feel like you can control the situation, switch gears, and reduce anxiety.
Start with small actions: make breakfast, air the room, walk outside, or do some exercise. Don’t demand the maximum from yourself, but don’t give up doing chores either.
2. Reduce the information field
Reading the news contributes to anxiety. Of course, it’s essential to be informed, but you shouldn’t go overboard either. You should limit the flow of information and choose 2-3 news channels and blogs close to you. Control the time you read the information. It is better to do it 1-2 times a week, not daily. We advise you to choose sources with clear data and weekly summaries.
3. Don’t get into unnecessary arguments
Remember that everyone has their own beliefs, which may not coincide with yours. Don’t get into arguments, but don’t let others belittle your views.
4. Change of scenery
Go for a walk in the park or just take a walk around the neighborhood of your home. It’s a good way to switch your attention and distract yourself. You can buy coffee or tea along the way, put on relaxing music with headphones and take beautiful pictures.
5. Control your breathing
Take a moment to pause and take a deep breath in and out. Breathe in through your nose for 4 counts and hold your breath to 7. Slowly exhale to 10. Try to concentrate your gaze on some object. Repeat this exercise several times.
6. Take time for sports
Physical activity helps you to cope with stress. Exercise produces serotonin, the hormone of happiness. 15 minutes of cardio exercise or yoga will be enough to reduce anxiety levels.
7. Write out anxious thoughts
A white sheet of paper and a pen are great helpers dealing with anxiety. Write out all the disturbing thoughts and analyze them. It will allow you to avoid unnecessary worries and look at the situation objectively.
You can also “draw out” feelings. Fantasize and depict the anxiety as it presents itself to you and colors your experiences.
8. Massage your face
Massage your temples, chewing muscles, and eye area. The massage will improve the quality of your skin, nourish your cells with air, eliminate puffiness, and relax your face.
9. Don’t forget about food intake
When we are stressed, our eating behavior changes: we may eat a lot or not eat at all. It’s best not to go to extremes and control our eating. Observe 3 main meals and make snacks every 3-4 hours.
Just as right food is important, so also proper medication from your doctor. You only need to start taking prescription medication, as advised by your Neuropsychiatrist or general physician. A lot of specialist doctors are prescribing Hydroxyzine for anxiety review that immensely helps in reducing stress, panic and anxiety attacks. It also helps soothe your mind and calms the senses. You can also get in-depth information about why Hydroxyzine is being used for critical anxiety treatments, when you go through the well-written blogs on “Chat Wolfs” that offer knowledge on all subjects and topics, apart from health
10. Read books
You can take a break from the real world in the fictional world. It’s easy to get there – you just need to open a book and immerse yourself in reading. We advise giving preference in the choice of children’s books, fairy tales with bright illustrations, comics, and popular science literature.
11. Washing with cold water
It is an old and simple technique. The cold water helps slow your heart rate and brings your breathing rate back to normal. Fill your hands with water and wash your face several times. You can fill a container with cold water for a more significant effect, take a dip, and hold your face for 30 seconds. For a more relaxing approach, you can get a cold water immersion tub so you can get the benefits of immersing in cold water.
12. Pack an “emergency suitcase.”
You can prepare for emergencies by packing an “emergency suitcase” and keeping it handy. Put your documents, some clothes, and the essentials together.
If the alarm does not let go and demands to buy an extra packet of cereal or salt, comply with its request – it will help to feel safe.
13. Small relaxed jewelry
Spinning a fidget ring also helps you to relax.
Also read: Discover These Natural Remedies to Manage Anxiety