Content

• Steps
• Advice
• Warning

Anxiety is a common, healthy emotion that most people experience. However, anxiety can lead to a mental disorder, reducing your ability to cope with feelings of anxiety. When you want to overcome anxiety, don't try to let go of your feelings of anxiety, but instead, build up a coping mechanism when you feel anxious. Knowing how to deal with an anxious thought is key to overcoming this feeling. Don't let worry get over you, as this can lead to prolonged depression - a serious mental health problem.

Steps

Method 1 of 3: Understand your anxiety

1. Understand and acknowledge that you are worried. Don't blame yourself for it, or tell yourself nonsense things like "I'll never get through this" or "I'm incompetent". Understand that you can overcome this situation and you will do it.

2. 

   
   
   Find the source of your anxiety. Whether you experience a panic attack or a sudden fear or anxiety, it is important to identify the cause of your anxiety. Is the main cause something in your life? Or is it caused by an unhappy thing? Or, an upcoming activity, meeting or event that worries you? It can be easier to control your fears when you know what the cause is.

   

   
   
   Chloe Carmichael, PhD
   Clinical psychologist

   Understand that worrying can also be a healthy state. Psychologist Chloe Carmichael said: "It is not always bad that one does not want to get out of bed every now and then. Sometimes, this is how Mother Nature wants to say you are exhausted. It's healthy to know you need rest, though, if you find yourself in this situation for a while, it's time to rest. long, or your life shows no signs of improvement, talk to someone with expertise. "

3. 

   Determine if your concerns are resolved. If you already know the cause of your fear, the next step is to determine if you can handle it or let time (or your imagination) take care of it. If your fear is mostly out of your imagination or can't be dealt with right away, take the initiative to get it out of your mind. If you need to address your concern, take the following steps.
   • What can you do to reduce your fear or anxiety?
   • Is this a short-term or long-term solution?
   • What can you do to prevent anxiety or fear from recurring?

4. 

   
   
   Consider the worst. If your fear is in your mind, take a moment to think about the real possible outcome. Perhaps you are preparing for an important presentation and feel scared. Stop and think, "What's the worst that could happen?" No matter how rich your answers are, thinking seriously will help you realize that there is always a solution to most problems you have.

5. 

   Accept uncertainty. It can be difficult to stop worrying when you are uncertain about a scenario. At this point it is important that you accept the reality of uncertainty. We cannot know what will happen, or what the outcome will be; worrying about what no one knows is a source of unnecessary fear that you can avoid with acceptance.

6. 

   Consider the effects of anxiety. You often worry for a reason - anxiety is a fear response to an actual or imagined event. Problems arise when we start to worry about things that are not really in danger. So think about the purpose of fear. Did that help you? If you are frightened of a real dangerous situation, your anxiety will have a positive effect. However, if you are worried for no reason at all, your fear now only has a negative effect. With this in mind, you can reassure yourself if you encounter anxiety. advertisement

Method 2 of 3: Avoid misperceptions

1. 

   Focus on both the positive and the negative. When you're worried about something, it's often easy to see the negative side of things. As with everything else, there will always be a positive side in your fear-filled situation. Don't just focus on the negative but forget about the positive aspects of things.

2. 

   Avoid thinking in the direction "you can eat, fall back to nothing."’ No matter how bad the situation is, the results cannot be completely black or white. Don't allow yourself to ignore the gray part and dramatize the problem. For example, because you don't get into the university you want, you think yourself as a failure and no one needs you. This type of thinking often comes up when you are nervous, but it is completely irrational.

3. 

   Don't turn everything into a tragedy. If you are afraid of something that is not dangerous, even just imaginative, deducing and turning it into a tragedy will surely make your fear worse. If you are afraid of flying and immediately think of the tragedy of plane crashes, your anxiety will worsen. Recognize the reality of all situations, instead of deducing what will happen.

4. 

   Don't jump to conclusions. If you are uninformed and have not experienced your fear or fear, it is not helpful to rush to conclusions about what is going to happen. If uncertainty arises, you can reassure yourself by recognizing (and admitting) that you don't know what is going to happen. Consider every possibility, rather than just thinking about the worst or not possible.

5. 

   Don't let emotions control your mind. When you are afraid and anxious, it can be easy for your emotions to take over your mind. Your emotions can only confuse you and make you think you are in more danger than you really are. Don't let your fear make you believe you are in danger unless it is true. Respond in a similar way to negative feelings of anxiety, including stress, guilt, and shame.

6. 

   Avoid blaming yourself. When anxiety arises, don't let it make yourself a "criminal" because of a situation that is out of your control. Faced with your feelings of anxiety and fear when your home is stolen, it's easier to blame and blame yourself for your carelessness. However, this way of thinking is unreasonable and will make you feel worse. You are not responsible for theft unless you actively invite thieves to your home. advertisement

Method 3 of 3: Try proven methods of reducing anxiety

1. 

   Deep breath. When you're anxious, breathing quickly leads to less oxygen in your brain. This makes it difficult to think clearly and give good reason. Take a few minutes to focus on breathing deeply from your abdomen. Inhale for 4 seconds, hold the breath for 4 seconds, and exhale for 4 seconds. Doing this for 1-2 minutes is a quick way to calm down. If you don't know where to breathe from, put your hands on your stomach and feel your stomach rise and fall as you breathe.

2. 

   Take some time to exercise. Regardless of whether your anxiety has just emerged or has been for a long time, exercise can certainly help. Physical activity produces endorphins that increase happiness and decrease cortisol, a stress hormone. When you start to feel anxious, exercise or go for a walk. Regular exercise is both an immediate treatment and can help reduce your anxiety in the long run.

3. 

   Meditate or pray. Proactively moving your thoughts away from the causes of stress or focusing on peace will quickly reduce anxiety and fear.When anxious thoughts arise, direct your thoughts inward and recite a positive mantra or pray. As you focus on doing this, your worries will go away on their own.

4. 

   Maintain a healthy diet. While it may sound silly to say that breakfast is related to anxiety, the food you choose has a big impact on your mental health. Studies have demonstrated a link between unhealthy diets and levels of anxiety and stress. Include fruits, vegetables and whole grains in your daily diet. You also need to be checked to make sure there aren't any food allergies that lead to anxiety - which is a common case.

5. 

   Magnesium supplementation. Magnesium in the body reduces the effects of frequent anxious thoughts and panic attacks. When you have a magnesium deficiency, you will feel more anxious than usual. Take a drugstore magnesium supplement and see if your mood improves.

6. 

   Herbal therapy. You don't have to rely entirely on prescription drugs to reduce anxiety. Instead, try natural herbal remedies. Numerous scientific studies have shown a close link between anxiety relief and treatment with calendula, valerian and chamomile. Try one of these herbs before getting a medication treatment.

7. 

   See a therapist. If your anxiety becomes so severe that you cannot overcome it yourself, don't feel ashamed of seeing a therapist. Just as it is normal for you to not hesitate to see a doctor for medical treatment, it is perfectly normal to see a psychiatrist for your mental and emotional health. If you experience prolonged anxiety or recurring panic attacks, you will be psychologically diagnosed and easily treated with special therapy or medication. advertisement

Advice

• Avoid caffeinated beverages as they stimulate the nervous system and build up additional stress instead of helping you relax.
• Try basic forms of therapy before taking an anti-stress medication. It's always easier to take medication than trying to stop it.
• You can apply a little lavender oil to relax and relieve nervous tension. Just applying a drop of oil to your temples is enough to feel the effect.
• Find something that makes you happy, like a book, TV show, movie, or song. Whenever you feel anxious, listen, read, or watch one of the items above.

Warning

• You should talk to your doctor before using even the mildest medication to avoid resistance.
• These solutions are not a substitute for medical treatment, but only support mild conditions. Please see your doctor when you often face severe panic attacks. The stress caused by anxiety and stress can have a negative effect on the nervous system and blood pressure. Without timely treatment, your fears can lead to serious problems, communication problems, and a lack of confidence in handling situations.
• If these suggestions do not help you and anxiety is still present in your communicative behavior, it is probably a type of anxiety disorder that requires medical treatment, rather than the usual type of anxiety.