Anxiety is one of the major problems facing most people in the society. There are lots of things around us that puts us in a fight and flight mode. It is OK to feel anxious sometimes but anxiety becomes a problem when it persists even during situations that are not suppose to challenge our guts. Anxiety is a feeling of fear, apprehension, and worry. They are negative energies one typically experienced on cognitive, emotional, and physical levels.
Anxiety on a cognitive level
When feeling anxious we may have negative and disturbing thoughts. Our nervous system is often affected making it difficult to make good decisions and judgement at that particular time.
Anxiety on an emotional level
On an emotional level, anxiety makes one feel scared, worried and out of control.
Anxiety on physical level
Anxiety doesn't just affect us in a cognitive and emotional level, it also manifest itself through series of physical responses e.g, When we are anxious we tend to have cold and sweaty palms, fidgeting, shortness of breaths, increased heartbeat e.t.c.
When feeling anxious, it means that there are some chemical imbalances in our brain. Certain neurotransmitters such as norepinephrine and serotonin, are either too high or too low. This can lead to the release of cortisol in the adrenal cortex of the adrenal gland, the chemical that make one respond to anxiety or stress.
If anxiety does have an overwhelming effects in your life, consider mastering these few steps below. It can make you cope with it.
* Stop and Breathe
Taking a deep breath is one of the better ways to cope with anxiety. You are anxious because you are scared of something; either the future or you're upset about past events. Regardless of whatever the cause may be, the main point is that you are not being mindful of the present moment. Anxiety loses its hold when you clear your mind of worry and bring your awareness back to the present.
The only way to achieve this at that moment is to focus on your breath, take a deep breath as often as you can. It helps increase the supply of oxygen to your brain and stimulates the parasympathetic nervous system, the part of your nervous system that promotes a state of calmness. Breathing techniques help you feel connected to your body—it brings your awareness away from the worries in your head and quiets your mind.
Breathing technique is a powerful tool that helps you relax and focus your attention towards the present. Always do this when you feel anxious, it may be all you need at that moment.
* Figure Out What's Bothering You
Sometimes we feel anxious without even knowing the cause of it. Although this looks stupid, but not completely....we can't just at times phantom whats going on with us until we try to calm our nerves.
The physical symptoms that comes with anxiety, are usually more apparent than the cause of the anxiety itself. In order to get to the root of your anxiety, you need to figure out what’s bothering you. Put some time aside to exploring your thoughts and feelings, all will start becoming clear to you as you do this.
Pay less attention to the unknown
Anxiety most at times originates from fearing things that haven’t even occur yet and may never occur. It is called fear of the unknown. This is virtually everyone's problem; "what if"..."what if".. and "what if". If you focused much attention on "what if", you may just be putting yourself in an unnecessary fight and flight mode because "what if" may never occur.
In as much as we can predict a lot of things that are yet to come, It is also true that most time we don't know exactly whats coming our way and this may leave us quite apprehensive. Life can be unpredictable and no matter how hard you try, you can’t always control what happens. But you can decide how you are going to deal with the unknown. You can turn your anxiety into a source of strength by letting go of your fears and focusing more on gratitude. According to neuroscience gratitude is the best way to cope with the anxiety that comes with fear of the unknown. It makes your life connected to happiness, it makes you stay optimistic and hope for the best at all times.
Replace your fears by changing your attitude about them. For example, stop fearing to lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best. Instead of fearing your loved one's safety, spend time with them or express your appreciation of them. With a little practice, you can learn to dump your anxiety and pick up a more positive outlook.
Focus on Things that makes you less anxious
When you are anxious, your body build stress and this can come in between your daily activities. Engaging yourself in things that make you happy is another way of ditching all the negative energies running in your body.
. Spent time more often with friends,
. Engage yourself in hobbies,
. Go for a walk or engage in some other form of physical exercise
. Watch movies or comedy shows
. Engage in a creative activity, such as drawing, painting, or writing
. Read a good book
. Pray or meditate
. Practice yoga.