Experiencing occasional feelings of panic or anxiety is very normal and inevitable part of our lives. However, when these feelings intensify and become a serious interference with our daily activities it becomes a serious problem. There are few things which can help you to identify and cope with these situations more efficiently.
Anxiety is most commonly associated with terms like nervousness, fear, worrying. Most common symptoms of anxiety are feelings of intense, persistent and excessive worry about everyday situations. When they become too difficult to control and are out of proportion to the actual situation they are considered to be an anxiety disorder. These disorders may be caused by environmental factors, medical factors, genetics, brain chemistry, substance abuse, or a combination of these. It is also very commonly triggered by the stress in our lives or by our “negative self-talk”. This type of self- talk is a very self-destructive habit of always telling ourselves the worst will happen. So, how to cope with anxiety and how to identify these symptoms on time?
Symptoms of anxiety
Most common symptoms of anxiety are restlessness, fatigue, irritability, muscle tension, insomnia, lack of concentration or focus. We all have them to some extent, but when they are consistent and last for longer period of time, then it’s anxiety disorder. It is very important to identify them on time in order to anticipate or prevent much worse conditions. These symptoms may start during childhood, teen years or adulthood. Examples of anxiety disorders include generalized anxiety disorder, social anxiety disorder (social phobia), specific phobias and separation anxiety disorder. You can have more than one disorder.
Causes of anxiety
Causes of anxiety may vary and there are certainly few factors that trigger it simultaneously. Some of them have been identified as most common. There are certain indications that genetics play the big part. Some people may have a genetic predisposition that gives them a greater chance of suffering from anxiety disorders.
Research has shown that people with abnormal levels of certain neurotransmitters in the brain are more likely to suffer from generalized anxiety disorder. Anxiety is also known to result from medical or drug abuse. Intoxication or withdrawal from drugs, such as cocaine or amphetamine, heroin, or prescription drugs like benzodiazepines, and barbiturates.
Ther is also a high increase of anxiety caused by environmental factors. For instance trauma from events like abuse, victimization, the death of a family member. Stress is also one of the main triggers of anxiety, stress from work or school, stress about finances, stress in personal relationships, etc.
Tips on how to cope with anxiety
Coping with anxiety is not easy and these issues have a way of escalating if left untreated. If you’re not ready to commit to professional help, there are ways you can cope with anxiety yourself.
There are scientifically proven steps you can take to reclaim your quality of life and be the person you want to be. You can do that by simply using this cutting edge, easy-to-implement technology.
Most important things to realize about anxiety coping is that this process actually happens inside of you. There are many strategies to help you cope, but what will eventually help you cure your anxiety is your own mental strength. Everyone has it, but it often requires re-training your mind for how you should react to anxiety and stress and taking care of your body.
Top 5 techniques
- Manage your worry time. Many people worry about events that are far ahead in the future. There is no need to worry excessively as this will only increase your anxiety. If you can take practical steps to solve a problem, do it, but don’t overthink and worry about them.
- Analyze and face your fears & problems. If you are suffering from phobia you should never try to face your fears all at once, but gradually. Learn to accept situations that you find terrifying. Take a proactive approach to your problems.
- Don’t overload yourself. If you work 10 or 12 hours every day and take no time off, your stress levels will inevitably rise. Know your limitations, take practical steps to reduce your workload, take some time to relax and you will better manage your anxiety and stress.
- Practice deep breathing. Once you sense some physical or mental signs of anxiety or even panic attack, start breathing deeply. This is a simple technique where you deliberately slow down your breathing and use your diaphragm. This will slow your heartbeat, relax your muscles and reduce anxiety.
- Change your diet. Following a balanced diet is not only good for your weight and general health, but is a proven stress & anxiety management technique. Eating food rich in calcium, phosphorus, vitamin B and magnesium helps reducing stress.
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