How do you deal with anxiety – that state of deep fear, worry and tension? How do you manage the feeling of apprehension, believing that something bad is going to happen?
A certain amount of concern is normal for us to function. It increases our awareness and help us find solutions to our problems. It gives us the early warnings.
But feeling extremely anxious can hinder you from functioning effectively. It also interferes with your daily activities and routines, and wreck your life.
The foreboding thoughts and nervousness will make you become paranoid, suspicious and doubtful. Your irrationality can develop into a phobia.
What Causes Anxiety
Stress at work like having to meet deadlines can make you feel overwhelmed. Inability to cope with work environment and people can drain your energy. Divorce and break ups can affect you emotionally. Having to live with someone with terminal illness is frightening. Death, loss, grief, sadness and disappointments can cause anxiety and stress in your life.
Believing that you are “Sick” or “Broken”
You may have been told that you are suffering from “generalized anxiety disorder,” “obsessive compulsive disorder” or whatever else, and you believe it. When you accept the label you create the corresponding emotions, thoughts, images and behavior.
Resentment and Unresolved Issues
Resentment or unresolved issues and guilt will surface as you move on in your life. Your worries about your future based on the associations with your past experiences cause you to feel anxious.
The Environment You Live In
The environment you are living in influences what you do and how you feel. Living with abusive parents or partners or having to deal with difficult people can affect your thoughts and cause unhappiness.
Other Possible Causes of Anxiety Include:-
2. Relationship problems
3. Afraid of being judged and criticized
4. Inability to socialize
5. Death and dying
6. Old age
8. Fears such as fear of public speaking, inability to perform, fear of failure and fear of intimacy
9. Being alone and facing loneliness
Symptoms of Anxiety
1. Sick in the stomach
2. Heart beat speeds and pounds faster
3. Palms sweaty
4. Can’t speak – lump in the throat
6. Spaced out or lack of concentration
7. Losing sense of self
8. Out of body sensations
9. Chest pains
10. Body cramps
11. Mind racing
12. Cold feet
9 Ways to Deal with Anxiety.
1. Release the Emotions
Most of react to situations in the present based on our emotional attachment to the past and we must release it. There are several ways to release and let go such as using the questioning method or emotional freedom technique. What’s good about EFT is that you don’t have to go way back to your past to release the bottled up emotions.
Why not follow this anxiety tapping session with Margaret Lynch and find out if it works for you.
2. Write Down Your Feelings, Thoughts and Fears
When you write down your thoughts or your worries and fears, you will notice the patterns. There is always a trigger that causes you to feel and behave in a certain way. Knowing the triggers and patterns will help you avoid, ignore or overcome them.
3. Rebuild Your Confidence and Self Esteem
Identify your strengths, weakness, fears and skills. Rebuild your self confidence, self-esteem and self-love. Your anxiety about your future has a lot to do with your lack of confidence and feelings of unworthiness. At the same time start forgiving yourself for your mistakes. Forgive others who have hurt you intentionally or without their knowledge.
4. Know What You Want
It is very important that you know what it is that you want to become and have in your life. Having goals to work on will motivate you to look to a better future. Life just does not happen. You have to make it happen. Expect good things to happen because it will influence your behavior.
The easiest way to meditate is to focus on your breathing. Each time you inhale and exhale your body and mind will become more relaxed and quiet. Meditation and relaxation change your brainwave patterns and put you in a state where your mind is receptive to positive suggestions.
6. Use Your Brain to Interrupt Your Thought Patterns
Your brain needs direction. If you don’t give it something to do it will just go on running the same way and you will produce the same results. Force yourself to change your state of mind from thinking of worry thoughts to that of hope and faith. Changing your mind will change your beliefs about what you can or cannot do. Stop yourself from repeatedly picturing your failures and apprehensions. You can instruct your brain to give you what you want to experience. The brain will do its work and take your orders.
7. Use Visualization and Positive Affirmations
Use your imagination and positive affirmations to overcome your anxieties and fears. You can visualize success in your mind. Then test its effectiveness in your outer world by going for it. Face up with what you were afraid to do or feel and push yourself. Pretend that you can do it. Focus on your strengths. Think hard of what you want to achieve.
8. Live in the Present
Do you realize that if you keep worrying about the future and thinking that something bad is always going to happen, you miss the present? You are forever looking ahead but at the wrong direction. To deal with anxiety, you got to snap out of it. Be present. Live one day at a time.
9. Take Care of Your Health
Certain food can affect your moods. Go for healthy nutritious foods and natural herbs. Exercise will help you release your built up stress. A combination of deep breathing, your diet and exercise will give you more energy and put you in a more relaxed state of mind to allow you to enjoy more life and living.
Take one small step each day. You can start by being aware of your thoughts. Start believing that you can do it.
Do you have other effective ways in dealing with anxiety? Share them with us.