Overcoming Anxiety: 5 Simple Tasks that Help When You are Feeling Anxious
Even if you are worried or afraid, this does not necessarily indicate an anxiety disorder. However, being aware of early signs of anxiety can help you recognize and address your concerns and seek help on time.
The first step toward overcoming anxiety is understanding what anxiety is and how it manifests itself.
What is Anxiety?
Anxiety occurs as a natural physiological and psychological response to stress in times of danger or crisis. When we perceive a threat, the amygdala, a part of the limbic system in our brain, produces neurochemicals that activate the body’s “flight, fight, or freeze” response.
The primary role of anxiety is to protect us from stress by making us alert and ready to defend ourselves.
Fear and worry are normal responses to stress as long as they don’t get in the way of your daily life or overall well-being. Still, normal feelings of apprehension or fear are not the same as an anxiety disorder. One of the most apparent characteristics of anxiety disorders is the sensation of unspecific discomfort that can occur for no apparent reason.
Suppose these feelings last too long or become too intense. In that case, they can destabilize your coping strategies, causing harm to your health, relationships, productivity, and quality of life in general.
If you have problems with your emotions, cognitive abilities, social skills, and physical health on a long-term basis, you may have a generalized anxiety disorder.
The following are the most common anxiety symptoms to help you identify the first red flags of anxiety and take steps to overcome anxiety.
Common Anxiety Symptoms
Anxiety symptoms can vary from mild to severe enough to interfere with normal daily functioning.
The following are some of the most common emotional, physical, and cognitive symptoms of anxiety:
- Extreme worrying and fear
- A sense of helplessness and hopelessness
- Difficulties with attention and focus
- Intruding negative thoughts
- Feeling agitated and irritated
- Constant fatigue
- A feeling that something terrible will happen
- Aches and pains
- Sleep issues
- Increased heart rate
- Breathing difficulty
These symptoms are usually out of proportion to the real danger, and it can be hard to control them. You should talk to your GP if anxiety affects your well-being, relationships, and daily functioning.
5 Simple Tasks that Help with Overcoming Anxiety
While therapy and medication are the ways to treat anxiety disorders, coaching and some lifestyle changes, as well as coping strategies, can also aid in overcoming anxiety.
Stop What You are Doing and Work Out
Exercise is an excellent stress reliever, and it can be helpful in overcoming anxiety. So, create a daily routine that allows you to be physically active. Regular physical activity can distract you from negative thoughts, boost your mood, help you relax, and keep you healthy.
Find forms of exercise that you enjoy. Furthermore, research has demonstrated that daily exercise stimulates the brain hormones known as ‘hormones of happiness’ that stabilize the mood and generate feelings of composure and well-being.
Write in a Journal
According to research, keeping a journal can be highly beneficial in reducing anxiety. This is because journaling can help identify what causes your symptoms. By writing down your thoughts, experiences, and emotions every time you feel anxious, you can identify patterns that cause feelings of worry and uneasiness.
According to scientific evidence, journaling improves mental health and provides other benefits. People suffering from stress, anxiety, or depression, for example, may find keeping a journal very beneficial in gaining control of their feelings and thoughts. In addition, writing about painful emotions like fear, sadness, or anger can help you release their intensity, increase your mindfulness, and relax.
Writing down your thoughts and feelings can also aid you in overcoming anxiety by allowing you to identify your symptoms and negative thoughts. This will enable you to devise strategies for overcoming anxiety-inducing thoughts and replace them with self-affirming thoughts.
The role of meditation in overcoming anxiety has been scientifically confirmed. By allowing you to focus on the present moment, mindfulness can help you reduce anxiety symptoms by enabling you to observe your thoughts without attempting to interpret or judge them.
According to research, a regular meditation practice can help alleviate stress and promote relaxation. For example, mindfulness meditation has been shown to improve mood, increase resilience, and enhance memory and focus. Additionally, mindfulness meditation can help improve your self-esteem and become aware of your self-critical thoughts, which often cause uneasiness.
Take a Break from Your Screen Time
According to various surveys, people who spend a lot of time on social media are more likely to develop depression or anxiety. In addition, excessive screen time can increase feelings of worry, loneliness, and uneasiness.
Constant connectivity can lead to low self-esteem, loneliness, and fear of missing out (FOMO), making it difficult to be content and happy with your life. Too much screen time can make you feel nervous, tired, and isolated if you work from home.
This isn’t to say you should delete all of your social media accounts and stop using your devices entirely. However, try to limit your screen time. A digital detox can help you disconnect from your devices and the media to focus on yourself and the people you love.
Spend Time with (or Talk To) Friends and Family
When there is a lot of uncertainty and stress, staying in touch with friends and family can be a safe environment and help you overcome your fears.
Spending time with the people you love can distract you from negative thoughts, address your concerns, and improve your mood. So, surround yourself with people who make you laugh and with whom you can be vulnerable. Studies show that laughter can reduce epinephrine and cortisol, which rise when you are anxious.
When you laugh, you get more oxygen, which makes your muscles relax and improves the symptoms of anxiety.
Learning to Manage and Overcome the Symptoms of Anxiety
If you have difficulty implementing these lifestyle changes, seek professional mental health assistance. Counseling can be a safe place where you can learn how to cope with difficult situations, make positive changes in your thinking, and learn how to keep this positive change going for a long time.
Are you looking for support with managing your worries? Do you find it limiting your progress moving forward? Book a time to speak at www.chatwithkamini.com