Kiss your anxiety goodbye
Your palms are sweaty, and your heart is racing. Breathing is becoming more difficult. What’s going on? This hasn’t happened to you before. You recount your steps to determine the trigger – to find out what plunged you into a sea of nervousness. But your mind draws a blank; all you did was walk into a store.
For some people, anxiety sneaks up with all the subtleness of a roaring lion. If you’re not expecting it, anxiety can leave you feeling powerless, lost and confused. You don’t have to feel alone, though, because anxiety is among the most common mental illnesses in the United States. More than 40 million adults suffer from anxiety.
It’s normal to feel anxious or nervous before a big day or presentation. It’s our bodies’ natural response to the “fight or flight” decision that comes into play during high-stress situations. However, if your anxiety has started to impact your everyday life, you should consider seeing a physician.
If you have one or more of these symptoms, consider consulting your physician.
– Persistent, anxious thoughts that interfere with everyday life
– Presence of paralyzing, irrational fears
– Consistently upset stomach due to nervousness
– Difficulty sleeping
– Feeling detached from life
If you have been diagnosed with anxiety and are looking for ways to calm your nerves, try these tips:
Consider the thought. If you find that a particular thought is causing your grief or anxiety, take some time to analyze it. Is it a positive or negative thought? If it is a negative thought, don’t give it worry time. Learning to determine what to worry about will go a long way in reducing your anxiety.
Just breathe. If you find that an anxiety attack is starting to creep up – just breathe. Focus on the moment– breathe in and breathe out. Slow your thoughts and simply focus on the task of inhaling and exhaling. As you control your breathing, your anxiety and stress should lessen.
Worry once. Once you’ve thought about your fear or a questionable comment, forget about it. Realize that you can’t solve problems by re-worrying about them. Save yourself some time and heartache by just thinking about each problem once.
Schedule time to reflect. To help you master the “worry once” rule, consider scheduling time to reflect about your day. Set aside 15 to 20 minutes to think about how to solve your problems. If you think of something earlier in the day, write it down and deal with it during your allotted time. Consider making your “worry” time at the same time every day to help develop a routine.
Wear out worry. You’re only afraid of the unknown. So conquer your fears, and defeat them until they aren’t scary anymore. At first, you may find the task almost unbearable, but that fear and anxiety will decrease each time you take it on.
Anxiety can seep into your life for almost any reason. Don’t let it take control. If you feel that anxiety is dictating your life, consider meeting with your physician to determine a treatment plan.