How to deal with anxiety step by step in different situations: we asked…

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What is anxiety and why is it dangerous?

We inherited this reaction from distant ancestors who were forced to survive in extreme conditions. Anxiety has been associated with a wide range of psychological problems, including phobias, panic attacks, obsessive-compulsive disorder (compulsive repetitive thoughts or compulsive actions), post-traumatic stress disorder (repeated memories of traumatic events with a pronounced negative experience), generalized anxiety disorder (widespread and persistent anxiety ).

Anxiety is accompanied by unpleasant physical sensations, such as increased heart rate, body tremors, difficulty breathing, dizziness, nausea, muscle tension, increased sweating, or flushing. Thus, the body is mobilized to cope with a possible threat. The lack of professional help in such a situation can aggravate the condition and lead to various mental disorders and disorders – for example, generalized anxiety disorder, panic attacks. Often a person in an anxious state begins to emotionally escalate a possible negative development of events in the future.

How to get anxiety under control: a guide

Dealing with anxiety includes, first of all, monitoring your thoughts, analyzing the triggers that trigger and increase anxiety, using relaxation techniques, and more.

First you need to learn a simple formula that our thoughts (evaluation of the situation) determine our emotional state. We continuously conduct an internal dialogue with ourselves about the world around us, give various assessments of ongoing events, characterize ourselves and people. This internal dialogue is constantly present in the background in our head and in times of stress increases anxiety and anxiety. To interrupt it, you must first realize it (register it), and then switch your attention from thinking to perception.

For example, while waiting for an important interview, a candidate may experience severe anxiety, which is accompanied by continuous thoughts: “What if I get confused and keep silent when I am asked a difficult question?”, “And if I fail the test task?”, “What will happen if the new employer doesn’t like me?” By registering this mental flow, you can consistently switch your attention: from internal bodily sensations to the external environment. For example, look around, observe the behavior of people around you, note how they are dressed, look for unusual objects in the environment, listen to external sounds (there are rarely situations when they are completely absent), rub your palms to feel a tactile sensation.

In order to stabilize the psycho-emotional state, it is important to adhere to the rule of digital detox – to protect yourself as much as possible from negative informational influence. First of all, at least two hours before bedtime and immediately after waking up in the morning, you need to put aside all gadgets, limit watching TV programs during the day, primarily news content, minimize your presence on social networks, critically evaluate incoming news content, trusting only trusted sources.

Master your breathing technique

They will help improve the condition and breathing techniques. During anxiety and anxiety, upper (chest) breathing predominates. To calm down, you can use lower (diaphragmatic) breathing to quickly stabilize your condition. It is easy to carry out.

In a standing or sitting position, we put our hand on our stomach and breathe calmly – we do 4 stages of a single breathing cycle. For the convenience of performing the exercise, each stage can be accompanied by an account. On the count from 1 to 5, we take a slow breath through the nose, while the stomach protrudes forward – all muscles are relaxed, the chest is motionless. Then the breath is held for 2-3 counts. After that, we make a slow exhalation through the mouth, lips curled into a tube – also counting from 1 to 5. The stomach is pulled back to the spine. Before the next breath, pause for 2-3 counts.

We freely release the flow of thoughts, ideas, memories, emotions, without fixing our attention on it. 3-5 minutes of conscious breathing is enough for the state to change. If you continue to have high levels of anxiety, worry, and fail to improve your emotional state, it is best to seek the advice of a medical psychologist.


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