“I get nervous about everything. Sometimes I don’t know why I’m anxious, and no-one seems to understand that. “
Does it sound like you?
Relax: There are ways by which you can calm your anxiety.
What is anxiety?
Does your heart races in a minor stressful situation?
Or your hands get sweaty when you are expected to do something out of your comfort zone?
That is anxiety for you. It’s merely our body’s reaction to stressful situations. It is the constant feeling of worry and nervousness about an uncertain future.
Most people stress about various things like family, job, health, and money regularly. However, people with anxiety worry excessively on trivial matters. In their mind, they blow things out of proportion and are unable to control this feeling.
As per experts, there are 9% chances that a person could develop anxiety and may not even know about it. Though there has been a considerable improvement in addressing mental health in the past few years, yet people feel a bit intimidated in accepting a mental health issue. Anxiety and depression are widespread these days. Blame it on the modern lifestyle or cut-throat competition people face in day to day life.
Though anxiety is mostly self-diagnosed, at times, friends or family may also point it out for you. Let’s understand some of the significant signs of anxiety.
What are signs of anxiety?
Below are some of the most common signs of anxiety. Some of these symptoms may last for months or comes and goes as per the situations.
- Feeling restless, always on the edge
- Getting tired easily
- Feeling irritated
- Having difficulty in concentrating
- Tensed muscles around shoulders
- Excessive list making
- Having trouble in falling asleep, or having unsatisfying sleep
- Constantly seeking reassurance from others
What causes anxiety?
Anxiety acts as a defense mechanism which influences our actions in times of danger. Anxiety increases our ability to flee or fight the threat. The problem occurs when these things go beyond your control and get in the way of your tasks. There is a range of factors which can cause an anxiety disorder. Some of the causes could be a family history of mental health issues, personality factors, ongoing stressful events, other physical health problems, substance use, etc.
How to deal with anxiety?
Dealing with anxiety is not easy when you are on your own but not impossible. You must understand in order to get better, and you need to take control of your worries. Luckily, we have some ways to take control of your anxiety; some of them are:
- Identifying your anxious thoughts: No one but you know about the triggers of your anxiety. Identifying your triggers is an essential step towards coping and managing anxiety. Easier said than done; it takes some time and a good amount of self-reflection. So, meanwhile, you can do other activities to calm your anxiety levels.
- Question your thought pattern: Challenge your fears and start reasoning with yourself. Ask yourself, are they big enough or your mind is blowing them out of proportion.
- Relaxation Training: Anxiety affects our whole nervous system and our muscles. The body experience a higher level of chemicals, which otherwise are only meant to be released in emergencies. This takes a toll on our overall well-being. Thus, practicing relaxation training will bring back the balance in life. Relaxation training can be a mix of breathing exercise, meditation, and yoga. Regular practice of relaxation techniques has amazing and sustainable effects like:
- you breath better
- blood pressure stabilizes
- muscle relaxes
- you can concentrate better
- blood flow to the brain increases
- Physical exercise: Physical activities releases chemicals that fight anxiety and elevates your mood. Half an hour a day worth of training can do magic in your life. Some studies show that exercise can quickly elevate depressed mood in many people. The defects may be temporary, but exercising regularly can have longer and lasting effects.
- Maintain a journal: Once you write down all about your fear and anxieties, they look less daunting. Writing a journal, a memoir or a diary, whatever you may want to call it, is also one of the best self-reflection activities, wherein a way you pour your heart in that journal. If you have the courage to write down your fears, then you have already won the half battle. These details will also help you in identifying your anxiety triggers.
- Get expert help: If you think all the techniques mentioned above are not working for you, or you feel too overwhelmed even to try them, then we suggest it’s time to seek medical help. Medication has helped a lot of people from overcoming anxiety and cope with them in a better manner.