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Coping With Anxiety: 6 Steps To A Happier Life
Techniques To Keep Anxiety Away
Secrets Of Coping With Anxiety
Photo: Bobbi Dombrowski
However much you may wish it, stress and anxiety are going to remain a part of life. You cannot completely wish them away: however, by taking certain steps you can reduce anxiety to the minimum level possible, and live a happy, productive and successful life.
What are those three steps that can reduce your anxiety by half?
What are those seven simple techniques that can help you contain the inescapable anxiety?
These are the concerns about coping with anxiety that I will seek to address in the following paragraphs?
Anxiety can overwhelm you if you allow it to. There is that certain part in you heart and mind that clings to the anxiety and helps it grow. You accept it as concern, worry, or any other similar name.
Three Elementary Steps For Coping With Anxiety
Start by asking these simple questions--
'What is it that is worrying me?'– Before taking any action for coping with anxiety, just take a break, stop all your thoughts that might be running like wild, take a deep breath, and ask yourself, 'What is the cause of my worry? What is the matter? What is the exact problem?' Try to get a clear picture of all the aspects of the problem in your mind. Define it. Better yet, write it on paper. Make sure that you have covered all its aspects.
What this will help you achieve is - it will give you a clear picture of the problem facing you. Much of the time, unnecessary worrying and fretting gives huge proportions to the problem, and makes it a beast more dangerous than it actually is. By writing it, or picturing about it in your mind, you get a clear picture of the monster that is facing you.
'Can I do something about it?'– Next, ask yourself this question, 'Is there something I can do here?' If the answer is 'No', take suitable steps to accept it with your whole heart. In life, you do not get everything, and moreover, nature is not perfect. Nature IS perfect, but it does not run according to our wishes; and many a times we may be wishing for something that will be harmful for us in future.
So, if you believe in God, remember Him and accept the situation as His blessing. If you are an atheist, believe in the perfect Logic that is running this world – considering that you can never completely fathom it's complexity.
'If you can, do it!'- Once you have accepted what you cannot change, and identified the points where you can do something about the matter, take appropriate steps. The truth is, in a given situation there is plenty that can be done to change it.
Say, you just lost your job. Get in touch with your friends, contact career guidance people, mail resume to HR people. If it takes more time than expected, take up something in between before the right offer comes.
By determining the root of your anxieties, and developing ways to turn them into something positive, you can often overcome them.
Seven Techniques To Control Anxiety
For the times when the going gets tough and anxiety levels become high, here are some tips and techniques that can help you in coping with anxiety, and in immediately reducing it to manageable levels:
Deep Breathing: Taking a few deep breaths can help you experience instant relaxation. Deep breathing means taking slow and deep breathes. When you are anxious you are susceptible to take shallow and quick breathes. This causes hyperventilation: a state where you breathe more than the requirement of your body; it causes loss of Carbon Dioxide and may trigger panic like reactions. Deep breathing can be your one of the most effective tools in coping with anxiety.
Now, become aware of how you have been breathing and start taking deep breaths: inhale slowly, hold for a few seconds, and exhale slowly. Practice deep breathing for 20-30 minutes daily and you will always remain in a relatively relaxed state.
Meditation: Meditation can help you reach deep states of relaxation and be there for some time. You may practice any form of meditation, or practice something as simple as follows-
Sit in a quiet place. Observe your breathing. The inhaling, the exhaling, the movement of the lungs, the air flowing in and out of the nostrils. Watch it silently, and see the flow of air coming and going. After a few minutes, you will be in a greatly relaxed state. This is an excellent way of coping with anxiety, instantly. If you really get curious about the powers of meditation, learn it from the master.
Break problem into smaller parts: Often you might be feeling anxiety due to being overwhelmed by difficult tasks. Sit down quietly, and break the task into smaller parts. Then deal with those smaller tasks separately, taking them one by one.
Set separate goals for each of these small tasks. This will immensely help you in coping with anxiety of being overwhelmed.
Share your feelings: The importance of a supportive network cannot be over emphasized. Talk to your friends; share your experiences and feelings with them. This simple act of sharing will bring down your anxiety levels substantially, and help you feel normal. Thinking over your problems in your head, over and over again, only blows them out of proportion.
Talk to as many supportive people as you meet. Maybe some of them have also gone through similar situations, and might be in a position to help you in coping with anxiety. It will also help you in understanding your own mind.
Positive Self Talk: Try and a put a stop to the anxiety producing statements playing in your mind. Replace those negative thoughts with positive affirmative thoughts. The way you talk with yourself effects the way your mind reacts.
Try some of the following statements-
I am concentrating on the task at hand. I know I will be able to deal with it.
Anxiety is just an uncomfortable feeling. It will go of its own now that I am concentrating on the job at hand.
Right now I am feeling some uncomfortable feelings. They will disappear soon, and I will feel relaxed and happy.
The situation is not that bad as it appears. This is due to some irrational fear. I will be able to handle it.
It might seem hard now, but will become easier over time.
I need not always feel comfortable, and it isn't awful, when I don't.
I need not always be in control of my anxious moments. Expecting this only increases my symptoms.
I can take anxiety along with me, and still be able to do what i want, and achieve what i desire.
This too will pass.
I need not show myself down for feeling anxiety. I am still a worthy person with all my qualities.
I am a valuable and hard working individual who is worthy of a fulfilling new opportunity.
Watch What You Eat: Eating right is important for coping with anxiety and stress. It is a known fact that what you eat affects the way you think and feel: some foods increase anxiety, while there are others that calm your nerves. Some foods that increase anxiety are: coffee, alcohol, tea, coke, sugar, meat, and salt. The foods which have a soothing effect are: Wholegrain cereals, carrots, spinach, avocado, bananas, onions, garlic, eggs, fish and molasses.
Regular Exercise: A little exercise done regularly is great for coping with anxiety. Exercising releases stress hormones and relaxes your body and mind. Exercise can be as simple as taking a walk in the garden. Exercising 20-30 minutes daily is sufficient to keep your body in a state of reduced stress and anxiety.
Anxiety is a part of life. When you are facing anxiety producing situations, remember that anxiety is also essential for you: this is what prompts you to take action. At the least your mind is sending distress signals to extricate it from a sea of negative emotions! Act properly and timely taking care of the things outline above; it will go a long way in helping you in coping with anxiety in all stages of life.
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