Every human being that’s ever set foot on this planet has experienced getting nervous or anxious at some point in his life—when speaking in public, for instance, or when going through financial difficulty, or more recently – getting through the lockdown during the current COVID-19 crisis.
However, what’s important is to distinguish between what’s happening ‘from time to time’ and what’s taking over your life.
Know Your Anxiety
Anxiety comes in many forms such as panic attacks, phobia, and social anxiety—and the distinction between an official diagnosis and “normal” anxiety isn’t always clear.
However, all forms of anxiety share certain similar general symptoms. Do you find yourself experiencing any of these symptoms on a regular basis?
Excessive worrying that lasts for months, plus some or all of the following:
- Feeling restless, keyed up, or on edge.
- Being easily tired.
- Having difficulty concentrating, or having your mind go blank.
- Being irritable.
- Having tense or sore muscles.
- Having difficulty falling asleep, staying asleep, or having restless, unsatisfying sleep.
- Excessive list making.
- Seeking reassurance from others
Coming To Terms With It
Remember that anxiety is just a feeling, like any other feeling. By reminding yourself that anxiety is simply an emotional reaction, you can start to accept it.
Acceptance is critical because trying to wrangle or eliminate anxiety often worsens it. It just perpetuates the idea that your anxiety is intolerable, he said.
But accepting your anxiety doesn’t mean liking it or resigning yourself to a miserable existence.
It just means you would benefit by accepting reality as it is – and in that moment, reality includes anxiety. The bottom line is that the feeling of anxiety is less than ideal, but it is not intolerable.
Worry is a normal part of life, and can even be helpful in some instances. We often worry about things that are present in our lives, such as finances, work, and family, and this worry has the potential to help us make good decisions in these areas.
It is possible, however, for worry to become more confronting, emotionally, than these every day worries. If you are experiencing worries that are excessive, uncontrollable, or irrational, and have been experiencing these worries for an extended period of time, you may be suffering from Generalised Anxiety Disorder, or GAD.
If you feel that your worrying is out of your control, and that you need some help understanding and dealing with it, this information on worry and Generalised Anxiety Disorder may help.
What Causes Anxiety
Being anxious, tense, fearful when threatened is normal and helpful, as the anxiety increases the ability to flee or fight the threat.
People who inherit or develop a nervous temperament see the ordinary world as threatening and, if they do not learn to cope, will react to minor threats as if they were major.
Hence the persistent and pervasive worrying.
When Should I Do Something About It ?
When anxiety becomes so overwhelming that it interferes with day-to-day activities — when it keeps you from going places, from doing things you need to do — that’s when you need help.
What Can I Do ?
Try these when you’re feeling anxious or stressed:
1. Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
2. Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
3. Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
4. Get enough sleep. When stressed, your body needs additional sleep and rest.
5. Exercise daily to help you feel good and maintain your health. Check out the -fitness tips below.
6. Take deep breaths. Inhale and exhale slowly.
7. Count to 10 slowly. Repeat, and count to 20 if necessary.
8. Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
9. Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
10. Welcome humor. A good laugh goes a long way.
11. Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
12. Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
13. Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
14.Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.
5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
Recruit an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.