Anxiety is a natural response under threat, fear, or stress. Excessive stress is the main cause of anxiety. It is subjective and varies from person to person, since ability to cope with stressful situation varies with different individuals.
Unfortunately, anxiety disorders are common, but you can get rid of anxiety, once you understand what it really is.
There are six main categories of anxiety, but all of them have similar features:
- Apprehensive and tense feeling
- Irrational and excessive fear
- Difficulty in managing daily tasks
Let’s take example of Mike, his lifelong pattern of being excessively shy and fear of embarrassment in public situation:
“When I was eight years old, I hated being the centre of attention. I tried to remain invisible most of the time in the class and I would secretly pray that the teacher wouldn’t ask me any question. If I had to give any presentations, I would think about it all the time and kept worrying that I would forget what I was supposed to say and make a fool of myself in front of the class. And things didn’t change much during the college and now even at work I fear having to attend meetings, meet with the boss, or new clients. I’m sure everyone knows how inept I am, and they all probably think I’m stupid.”
I’m sure many of you have been in similar situations too but you can break this pattern. Here are some tips to manage anxiety.
#1 -Understanding That You Have a Problem
Many people go through life feeling sorry for them and say, “I am what I am” or maybe “God made me that way”. So, first, stop feeling sorry and understand that you have the power to change.
#2 -Distract Yourself
How many times have you been told by your family or friends “Don’t think too much” Although it isn’t the permanent solution to the problems, but temporarily it works well.
For instance, you’re walking in for your job interview and you feel your heart racing, hands sweating, or your mind is racing. Just at that moment, picture something else. And when home, distract yourself by watching a movie or indulge in household chores.
Eat a healthy diet, sleep well and exercise. Regular exercise, including sports, can help to manage stress. Use your faith, religion or spiritual practices to support your recovery. Remain connected with the aspects of life that nurture you, and explore new ways to nurture yourself.
Getting relaxed is most essential aspect of getting away from anxiety and deep breathing helps to relax your mind and body. It decreases the blood pressure, slows down the heartbeat, and relaxes the muscles.
Therapy can help bring down the root causes that cause the anxiety. Medication is helpful in only bringing down the symptoms, not the cause.
Cognitive Behaviour Therapy (CBT) is found to be the most effective way of treating the anxiety disorder. This therapy involves identifying, understanding, and then modifying negative patterns.
Behaviour modification technique like exposure is used to get rid of the fear that causes anxiety. For instance, someone who is afraid of heights will be taken to heights to get rid of the fear.