Today the residents big cities with their ever-increasing pace of life, anxiety is already in the blood. Our days are planned by the minute, we worry about every little thing, we are constantly trying to predict the outcome of an event. Our brains are exploding from the flow of information and attempts to cope with huge amount affairs. We feel anxiety.
In fairness, we must say that we have time for a lot. Full time, clients, seminars, meetings and tight deadlines. And at home, family, hobbies, it would be necessary to call on parents, yesterday we read an article about a healthy lifestyle, and today we looked at ourselves in the mirror. It would be nice to go to the gym or, in extreme cases, run in the morning. But when? When??
All these listed things make up our life, this is what we live for. But the constant inability to cram all the affairs and information into oneself is a source of anxiety, anxiety, stress and self-doubt.
It is a feeling that confuses us and drains our energy. We understand that potholes on the road are side effects paths and if you are not going anywhere, then they will not be. But anxiety and stress take away such necessary resources along the way.
So how do you deal with anxiety?
Here are 8 practical advice to reduce stress, anxiety and anxiety. They do not require much effort, material investments. They don't sound like "go away for a month on desert island in the sea".
You just need to set aside a little time for yourself and sometimes think a little
1. Take a couple of minutes just to breathe.
Anxiety can cause muscle spasms and breath holding, resulting in a lack of oxygen. When you feel like your thoughts are racing and you don't know what to do, just do three to five deep breaths. Focusing your attention on inhaling and exhaling will help calm your nerves, relax, and give you a little time out to regroup.
2. Technique "free writing".
In situations that cause anxiety, you may feel like you are losing control of what is happening, and as a result, try to control every little thing until you go crazy.
Instead of acting on the fly or saying something you'll later regret, try putting your thoughts on paper (or type if you've forgotten how to write a long time ago).
Free writing will help to partially relieve the tension of the situation, put thoughts in order, restore peace of mind. And if you read what was written after a while, it will help you look at the situation from the other side and accept the right decision.
3. Take a "physical" break.
AT difficult situation don't be afraid to miss the time and take a 10 minute break. Instead of fussing around for 10 extra minutes trying to find the right solution, just go outside and feel the wind in your hair, or sit in silence with a cup of tea. Take a break.
During this time, your brain will calm down a little, the pressure will decrease, the necessary oxygen will enter the blood, and then you will act and think more efficiently and faster.
4. Remember: "what will be, will be."
Do not try to control circumstances that you cannot influence. Remember the existence of " " and sometimes just ask yourself "can I somehow influence the situation"? If the obvious answer is "no", then even if you do not calm down, then at least understand that if you fail, it will not be your fault. And if you answer yourself “yes, I can do something,” then this will immediately put your brain in a state of alert, you can take action and get out of the stupor.
5. Avoid sugar and caffeine.
When you start to get nervous, try to avoid sugar and caffeine. They speed up your heart rate, and instead of giving you the energy boost you expect from them, they will only increase your anxiety. Instead, look to green and herbal teas to help calm your nerves. And instead of a piece of cake, eat an apple or a carrot.
6. Pay attention to how much you move.
There is no better therapy than long-term moderate exercise. It can be a walk in the fresh air, swimming, cycling. And of course, in general, all types of physical activity. Anything but sit still. Exercise helps burn excess energy associated with anxiety. Moderate exercise lowers cholesterol, blood sugar, and blood pressure.
7. Think about gratitude.
Anxiety, restlessness and fear are unsurpassed in the art of depriving us of joy and pleasure in Everyday life. They can make us feel alone and empty.
Try to remember gratitude at this moment.
Find 10 things you are truly grateful for. To anyone or anything. To the universe for being healthy, to nature for giving a sunny day in the deep autumn, to your cat, parents and friends. Just try to do this once and you will immediately feel how your worldview has changed. And if you can still tell three people that you are grateful for what they did or said, then you will instantly feel how your mood will improve and the feeling of anxiety will begin to recede.
Spend time in nature.
Spending time in nature is a way to calm your nerves naturally. You will be able to focus on your emotions and feel connected to the earth. Touch a tree and imagine its roots. Dip your hands in the water and listen for the sounds. Listen to the birds singing, pay attention to the sounds of the wind, look at the sky and feel how the air moves around you.
And the next time you feel anxious, instead of acting irrationally and letting the situation get out of hand, remember these 8 tips to be able to refocus, rethink and regain your footing.
Why does anxiety arise? The feeling of anxiety is the body's response to a physical or psychological threat emanating from the outside. Anxiety states usually appear before the onset of an important, significant or difficult event. When this event ends, anxiety disappears. But some people are prone to this feeling, they feel anxiety all the time, which makes life very difficult for them. Psychotherapists call this condition chronic anxiety.
When a person is restless, constantly worried about something, experiencing fear, this does not allow him to live normally, the world around is painted with gloomy tones. Pessimism negatively affects the psyche and general state health, constant stress has a debilitating effect on a person. The resulting anxiety is often unfounded.
It provokes, first of all, the fear of uncertainty. Feelings of anxiety are common in humans different ages, but those who forget that anxiety and fear are just their personal perception of events and the surrounding reality suffer especially hard. At the same time, it is important that someone remind you that you cannot live in such a state and tell you how to remove the feeling of constant anxiety.
Anxiety symptoms
Often those who are prone to this sensation explain the appearance of anxiety as a vague or, conversely, a strong premonition of something bad. This condition is accompanied by very real physical symptoms.
Among them are gastric colic and spasms, a feeling of dry mouth, sweating, heart palpitations. Indigestion and sleep disturbance may occur. With an exacerbation of chronic anxiety, many fall into an unreasonable panic for which there is no apparent reason.
Anxiety can also be accompanied by a feeling of suffocation, chest pain, migraine, tingling in the arms and legs, general weakness and a feeling of impending terror. Sometimes the symptoms are so vivid and severe that they are mistaken for a serious heart attack.
Causes of neurosis
The main causes of anxiety can be complicated relationship in the family, economic instability, events in the country and the world. Anxiety often appears before a responsible event, for example, an exam, public speaking, litigation, visiting a doctor, etc., when a person does not know how everything will go, what to expect from the situation.
People who often suffer from depression are very prone to anxiety. Those who have received any psychological trauma are also at risk.
The main task of anxiety is to warn about some negative event in the future and prevent its occurrence. This feeling is like inner intuition, but focused exclusively on negative events.
This feeling is sometimes even useful, as it makes a person think, analyze and look for the right solutions. But everything is good in moderation. If anxiety becomes too intrusive, it interferes with a normal life. With excessive and chronic anxiety, you need to consult a specialist.
Currently, modern methods medicine allows you to penetrate deep into this problem and find optimal solutions for its treatment. A painstaking study of the causes of the state of anxiety led to the conclusion that this negative feeling is a consequence of a person's uncertainty about his future.
When a person does not know what will happen next, does not feel the stability of his present and future, an alarming feeling appears. Alas, sometimes confidence in tomorrow does not depend on us. Therefore, the main advice to get rid of this feeling is to cultivate optimism in yourself. Look at the world more positively and try to find something good in the bad.
How to remove the feeling of anxiety?
When the body is in a state of anxiety and stress, it burns nutrients twice as strong as usual. If they are not replenished in time, depletion can occur. nervous system and the feeling of anxiety will intensify. To get out of the vicious circle, you should stick to healthy lifestyle life and eat well.
The diet should be enriched complex carbohydrates. They are found in whole grain bread, brown or brown rice. Never drink alcohol or drinks that contain caffeine. Drink simple clean water, mineral water without gas, freshly squeezed juices and soothing teas from medicinal plants. Such fees are sold in pharmacies.
A harmonious combination of relaxation, physical activity and entertainment will help you look at life more positively. the world. You can do some quiet work. Such an activity, pleasant to you, will calm the nervous system. For some, sitting on the shore of a pond with a fishing rod helps, others calm down when embroidering with a cross.
You can sign up for group lessons for relaxation and meditation. Excellent rescue from negative thoughts yoga classes.
You can remove the feeling of anxiety and improve your mood with a massage: Press thumb palms on active point, which is located on the back of the hand, in the place where the large and index fingers. Massage should be done three times for 10 - 15 seconds. During pregnancy, such a massage can not be performed.
Try to direct your thoughts to positive sides life and personality, not negative ones. Write short, life-affirming phrases. For example: “I know how to do this job and will do it better than others. I will succeed".
Or "I foresee the approach of happy events." Repeat these phrases as often as possible. This will definitely help to change the natural or instinctive reactions from negative to positive.
Well, here's how to overcome feelings of anxiety you know. Use what you've learned to help yourself. And they will definitely give you the results you need!
How to get rid of feelings of anxiety? This is a very exciting and very popular question among people. different generations. Especially frequent is the request that people have a feeling of anxiety for no reason and they do not know how to get rid of it. Fear that cannot be explained, tension, anxiety, unreasonable anxiety - from time to time, many people experience. Unreasonable anxiety can be interpreted as a consequence of chronic fatigue, constant stress, recent or progressive diseases.
A person is often confused by what overtook him for no reason, he does not understand how to get rid of anxiety, but a long experience can lead to serious personality disorders.
Anxiety is not always pathological mental state. A person in his life may encounter the experience of anxiety quite often. The state of the pathological causeless occurs regardless of external stimuli and is not conditioned real problems, but appears on its own.
Feelings of anxiety can overwhelm a person when he provides complete freedom to his own, which in most cases paints extremely terrible pictures. In an anxious state, a person feels his own helplessness, emotional and physical exhaustion, in connection with which his health may be shaken and he will fall ill.
How to get rid of feelings of anxiety and restlessness inside
Most know unpleasant feeling, the symptoms of which are, severe sweating, obsessive thoughts, a sense of abstract danger, which, it seems, haunts and lurks at every corner. Approximately 97% of adults succumb to periodic bouts of anxiety and restlessness inside. Sometimes a feeling of real anxiety does some good, forcing a person to act in a certain way, mobilize his forces and anticipate possible events.
The state of anxiety is characterized by hard-to-define feelings that have a negative connotation, accompanied by the expectation of trouble, a sense of uncertainty and insecurity. The feeling of anxiety is quite exhausting, taking away strength and energy, devouring optimism and joy, interfering with a positive attitude towards life and enjoying it.
How to get rid of feelings of anxiety and anxiety inside? Psychology will help to understand, using certain methods.
How to say affirmations. An affirmation is a short, optimistic statement that has nothing in it. single word with a "not" part. Affirmations, on the one hand, direct a person’s thinking in a positive direction, and on the other hand, they soothe well. Each affirmation must be repeated for 21 days, after this time the affirmation will be able to gain a foothold, as good habit. The affirmation method is a means of getting rid of feelings of anxiety and restlessness inside, it helps even more if a person is clearly aware of the cause of his anxiety and, starting from it, can create an affirmation.
According to the observations of psychologists, even when a person does not believe in the power of statements, then after regular repetition, his brain begins to perceive the incoming information and adapt to it, thus forcing him to act in a certain way.
The person himself does not understand how it happened that the spoken statement is transformed into life principle and change his attitude to the situation. Thanks to this technique, you can redirect attention, and wait for the feeling of anxiety to decrease. The affirmation technique will be more effective in overcoming feelings of anxiety and restlessness if it is combined with the breathing technique.
You can focus on something positive, such as reading educational literature or watching motivational videos. You can dream or occupy thoughts an interesting activity, mentally create a barrier to the penetration of disturbing thoughts into the head.
The next method to solve how to get rid of the constant feeling of anxiety is quality rest. Many people are preoccupied with their material condition, but do not think at all that they need to rest and relax from time to time. The lack of quality rest leads to the fact that the physical and mental health person is deteriorating. Due to the daily hustle and bustle, tension and stress accumulate, which lead to an inexplicable feeling of anxiety.
You just need to set aside one day a week for relaxation, visit the sauna, go to nature, meet friends, go to the theater and so on. If there is no way to go somewhere out of town, then you can do your favorite sport, take a walk before going to bed, sleep well, eat right. Such actions will affect the improvement of well-being.
How to get rid of feelings of anxiety? Psychology in this regard believes that first you need to establish the source of anxiety. Often a feeling of anxiety and anxiety arises from the fact that a lot of small things that need to be done on time are piled on a person at the same time. If you consider all these cases separately and plan your daily list of activities, then everything will appear much easier than it seems. Many problems from another angle will seem even insignificant. Therefore, the application of this method will make a person more calm and balanced.
Without unnecessary delay, you need to get rid of small but unpleasant problems. The main thing is not to lead to the fact that they accumulate. It is necessary to develop the habit of dealing with urgent matters in a timely manner, for example, such household items as rent, a visit to the doctor, thesis And so on.
In order to understand how to get rid of the constant feeling of anxiety and anxiety inside, you need to want to change something in your life. If there is a problem that long time seems unsolvable, you can try to look at it from a different point of view. There are sources of anxiety and feelings of anxiety that cannot leave a person alone for a while. For example, it is impossible to simultaneously solve financial problems, buy a car, get a friend out of trouble, settle family problems. But, if you look at everything a little differently, then it will be more possibilities to handle the stress.
Everything possible must be done to improve the situation. Sometimes even talking to other people helps reduce anxiety and clarify the situation. For example, a financial consultant will help you cope with financial problems, a psychologist will help you with family matters.
Between thinking about the main problems, you need to set aside time for distracting activities (walking, playing sports, watching a movie). The main thing is not to forget that the problems that need to be solved remain in the first place, and you should keep your distractions under control so that they do not provoke difficulties with a lack of time.
Another method for determining how to get rid of constant feelings of anxiety and worry is mind training. It has been proven by many that meditation helps to calm the mind and overcome feelings of anxiety. Regular practice improves mental health. For those who are just starting to practice, it is advisable to enroll in courses in order to properly master the execution technique.
While meditating, think about exciting problem. To do this, you need to focus on it, spend about five or ten minutes thinking about it, but during the day do not think about it anymore.
People who share their anxious thoughts and feelings with others feel much better than those who keep everything to themselves. Sometimes the people with whom a problem is being discussed can offer ideas on how to deal with it. Of course, first of all, the problem should be discussed with the closest people, with a loved one, parents, other relatives. And only not if these people are the source of the same anxiety and anxiety.
If there are no such people in the environment who could be trusted, then you can use the services of a psychologist. A psychologist is the most unbiased listener who will also help to deal with the problem.
To get rid of the feeling of anxiety and anxiety inside, you need to change your lifestyle in general, in particular the diet. There are a number of products evocative worry and anxiety. The first one is sugar. A sharp rise in blood sugar causes a feeling of anxiety.
It is advisable to reduce coffee consumption to one cup a day or stop drinking altogether. Caffeine is a very strong stimulant for the nervous system, so drinking coffee in the morning sometimes causes not so much wakefulness as a feeling of anxiety.
To reduce the feeling of anxiety, it is necessary to limit the use of alcohol, or refuse it altogether. Many mistakenly assume that alcohol helps to get rid of feelings of anxiety. However, after a short-term relaxation, alcohol causes a feeling of anxiety, and problems with the digestive and cardiovascular systems can be added to this.
Nutrition should contain foods that have elements that cause good mood: blueberries, acai berries, bananas, nuts, dark chocolate and other foods with high content antioxidants, potassium and magnesium. It is important that the diet contains plenty of fruits, vegetables, whole grains, and lean meats.
Sports can help reduce feelings of anxiety. People who exercise regularly are much less likely to experience feelings of anxiety and anxiety. Physical activity improves blood circulation by increasing the level of endorphins (hormones that bring joy).
Each person can choose the right workout for themselves. As cardio training can be: cycling, running, fast walk or swimming. Support muscle tone need exercises with dumbbells. Strengthening exercises are yoga, fitness and Pilates.
Changes to the room or workplace are also beneficial in reducing anxiety and anxiety. Very often, anxiety develops under the influence environment, exactly the place where a person spends the most time. The room should create a mood. To do this, you need to get rid of the clutter, spread out the books, throw out the trash, put everything in its place and try to maintain order at all times.
To freshen up the room, you can make a small repair: hang wallpaper, rearrange furniture, buy new bed linen.
Feelings of anxiety and restlessness can be released through travel, opening up to new experiences and expanding. Not even here in question about large-scale travel, you can just go outside the city on the weekends, or even go to the other end of the city. New experiences, smells and sounds stimulate brain processes and change mood for the better.
In order to get rid of the haunting feeling of anxiety, you can try to use medicinal sedatives. It is best if these products are of natural origin. Soothing properties have: chamomile flowers, valerian, kava-kava root. If these remedies do not help to cope with feelings of anxiety and anxiety, then you need to consult a doctor about stronger medications.
How to get rid of feelings of anxiety and fear
If a person regularly feels a sense of anxiety and fear, if these feelings, due to too much duration, become a habitual state and prevent a person from being a full-fledged individual, then in this case it is important not to delay, but to contact a specialist.
Symptoms that go to the doctor: an attack, a feeling of fear, rapid breathing, dizziness, pressure surges. The doctor may prescribe drug treatment. But the effect will be faster if, along with medications, a person undergoes a course of psychotherapy. Treatment alone medicines impractical because, unlike clients taking two types of treatment, they relapse more frequently.
How to get rid of the constant feeling of anxiety and fear tell the following ways.
To get rid of feelings of anxiety and fear, you need to make a lot of effort. As you know, fear and anxiety arise in certain time and the reason for this is some very impressive event. Since a person was not born with fear, but he appeared later, it means that you can get rid of it.
by the most the right way will visit a psychologist. It will help you find the root of feelings of anxiety and fear, help you figure out what provoked these feelings. A specialist will help a person to understand and "process" his experiences, to develop an effective strategy of behavior.
If visiting a psychologist is problematic, then other methods can be used.
It is very important to learn how to correctly assess the reality of the event. To do this, you need to stop for a second, collect your thoughts, and ask yourself the questions: “How much does this situation really threaten my health and life now?”, “Can there be something worse in life than this?”, “Are there people in the world who could survive this?" and the like. It has been proven that by answering such questions to himself, a person who at first considered the situation catastrophic becomes self-confident and comes to an understanding that everything is not as scary as he thought.
Anxiety or fear must be dealt with immediately, not allowed to develop, not allowed into your head intrusive thoughts, which will "swallow" consciousness until a person goes crazy. To prevent this, you can use breathing technique: Take deep breaths through your nose and long exhalations through your mouth. The brain is saturated with oxygen, the vessels expand and consciousness returns.
Techniques are very effective in which a person opens up to his fear, he goes to meet it. A person who is set to get rid of fear and anxiety goes to meet him, even despite strong feelings of anxiety and anxiety. At the very moment strong emotion, a person overcomes himself and relaxes, this fear will not disturb him anymore. This method effective, but it is best that it be used under the supervision of a psychologist who will accompany the individual, since, depending on the type of nervous system, each person reacts individually to concussive events. The main thing is not to let reverse effect. A person who does not have enough internal psychological resources, may even more fall under the influence of fear and begin to experience unthinkable anxiety.
Exercise helps reduce anxiety. With the help of a drawing, you can free yourself from fear by depicting it on a piece of paper, and then tear it to pieces or burn it. Thus, fear spills out, the feeling of anxiety goes away and the person feels free.
Anxiety takes away strength, thoughts, the ability to respond to the situation, to look for opportunities to solve it. Anxiety drives you into depression, sharply allows you to feel your own helplessness and insignificance. Is there a way to get rid of this oppressive state?
According to many psychologists, anxiety has a greater destructive effect than even depression. State constant voltage, expectation of something terrible, the lack of the slightest opportunity for relaxation, the inability to accept correct solution and in general to take at least some action that can overcome the feeling of anxiety and get out of this difficult psychological state- this is how people who experience a constant feeling of anxiety describe their feelings. This exhausting oppressive sensation contributes to the development of various psychosomatic diseases, sleep disorders, digestion, physical and mental activity. That is why it is so important not only to identify in advance the slightest manifestations of anxiety and immediately begin treatment when its main symptoms occur. To overcome anxiety state caused by stress, psychologists recommend using several ways to help cope with the first symptoms of anxiety:
1. Recognize the existence of the "brain of the lizard."
It means coming to terms with the fact that our fears, fears and our anxiety come from a small part of the brain called the amygdala, which is responsible for the emergence of primitive reactions and feelings. Of course, our thoughts, decisions and actions in a normal situation originate in the anterior lobes of the brain, the part of it that is responsible for cognition, learning and logic in reasoning and actions. But as soon as there is a threat to our basic needs(our life, health, well-being of loved ones and relatives), here logic is powerless, we are overwhelmed by feelings and emotions that have very deep roots and we act more instinctively than judiciously. What is the way out in this situation? Each time, feeling how your hands get cold, your stomach shrinks into a tight ball, and words begin to get stuck in your throat, in general, feeling a full set of approximation anxiety symptoms, it is worth remembering that now the situation is controlled by the "brain of the lizard", and not by us. It is worth remembering this and talking to this overly dramatic creature and offering to take control! Realizing that you can find a way out of any situation, you just need to think about what resources we have in this moment, you can return to logical reasoning, ceasing to be afraid and worry about who knows what.
2. Understand the cause of anxiety: try to find out what caused your anxiety, why you feel anxiety and what it is aimed at.
Having learned what your anxiety is, where it came from, in other words, what or whom you are worried about, it is much easier to stop worrying and think about what can be done to neutralize the alarming situation in which you find yourself. It may be worth calling the relatives whose trip you are worried about and find out how they are doing, texting a child who is late from school, talking directly to the boss to clarify your position at work.
3. Perform breathing exercises.
They are needed to calm down and pull yourself together. The principle of these breathing exercises is quite simple: you need to consistently inhale through your mouth, hold your breath, then exhale through your nose and hold your breath again, only the abdominal muscles should work, not the chest. the main task- while inhaling, relax all the muscles of your body as much as possible and focus on the state of relaxation that gradually covers you in the process of doing this exercise.
4. Imagine the most terrible outcome for your alarming situation, what can happen to you in this situation and accept it.
Try to feel what you might feel if the end were like this. Calm down, don't forget breathing exercises. Now imagine how you will act in this situation, find everything possible solutions and ways out of this situation. See how you can fix it. Having prepared in this way, you can stop worrying and worrying and start taking action. So instead of anxiety and fear, you were prepared for the worst outcome of the situation and were able to find a solution for it, although the situation may not happen! Is it worth it now to worry about small troubles?
5. Distract yourself from any source of anxiety.
Stop watching news reports from disaster sites if you're worried about them. Do not multiply your own excitement by looking at nightmarish pictures in news releases. Thus, you will begin to worry even more. Find a hobby that can captivate you with your head, try to avoid talking with family and friends about topics that cause you anxiety. Associate with those who exude confidence and positive attitude, see interesting movies, take up new sports, start collecting stamps, or join any environmental society.
6. Write a letter to yourself.
In the letter, list your worries, the reasons for them, and the decisions you are going to make to stop worrying.
7. Time management: Divide the day into minutes and hours.
Such a gradation will allow you to distract from disturbing thoughts, especially if your whole day will be busy with some important and not so important things. By concentrating on them, you can safely set yourself not to worry until tomorrow, almost like Scarlet did from the movie "Gone with the Wind".
8. Eat tasty and healthy food.
Diet restriction in order to lose weight, become slimmer and more attractive, especially if the decision to "go on a diet" was made on your own, without the necessary recommendations from doctors, can play a bad joke on your mood. There are enough other things to worry about in this world than adding a few extra grams to your weight. Your body will thank you if you do not load it with diets, but make up a balanced diet that includes vitamins and minerals that your body is used to receiving in full.
9. Double your physical activity.
Running, swimming, skydiving, cycling and mandatory evening or morning runs - any physical activity help you deal with anxiety. No matter how good you are at this sport, just do it constantly and to the point that your doubts and worries fade into the background. It doesn’t matter what exactly you do - aerobics or weeding on garden plot, the main thing is a combination of purposefulness and physical activity, which can distract you from disturbing thoughts.
10. Use visual anchors.
Choose a look that suits you, which embodies calmness and relaxation. For example, clouds, with their measured and smooth flow across the sky, or deep calm ocean, rolling it measuredly on Sandy shore waves. Every time you look at the image of the ocean or look out the window at the clouds, you will feel that they help you calm down and stop worrying.
11. Repeat your own mantra.
For everyone, it has its own, the one that brings peace and serenity. For example, in a wonderful cartoon, Carlson liked to repeat "Trifling, worldly business," and carelessly waved his hand, turning away from the broken toy again, which threatened to turn into a catastrophe for the Kid. Come up with any phrase for yourself that will help you overcome the approaching anxiety and remind you that you can always find a way out of any situation, the main thing is to know that this is possible!
Photo source: Depositphotos17 August 2015 I like:
