Increased Anxiety

Each of us experienced anxiety at least once in our life. It appears when we are afraid, we are confronted with something unknown and new for us, or we cannot influence the situation in any way. This is a normal reaction. Someone easily copes with this feeling, his experiences are short-term, not very pronounced. Other anxiety does not leave throughout life, taking away the ability to rejoice and feel confident in their abilities. In this case, it is desirable to talk with a psychologist. The specialist will help determine the cause of increased anxiety and will give recommendations that he will select for you. But there are also common techniques for dealing with disturbing thoughts, with the help of which you can independently improve your well-being.

6 easy ways to deal with anxiety

There are 6 simple ways to help you deal with increased anxiety:
  1. Physical exercise. They will help keep yourself in good shape, stabilize hormones, improve mood. You can go to the gym or do exercise every day. Daily go for a walk. Try to do it at the same time, at the same pace. If you find it difficult to force yourself to go for a walk every day, get a dog.
  2. Do not try to control what you are not able to influence. Much depends on ourselves, that is, on our efforts, perseverance and hard work. But there are many things that we can not control. So, no matter how many times you look out the window, the rain will not stop. Or, if someone is late for a meeting, you can't change it, even if you turn the clock on with a look. Try not to worry about things that you cannot influence. You did everything you could, but not everything in this world is made up the way we would like.
  3. Learn to cope with anxiety. The thought that worries you, repeat several times, at least 20 minutes in a row. Soon you will notice that she stopped bothering you. Or try another way to deal with anxiety. Imagine the worst version of what might happen to you. When we are afraid of something unknown, fear increases, and the specific problem that we can deal with makes us more confident.
  4. Keep a diary. Try to record your thoughts and feelings at the same time. Write in the diary all you want. Any rhythmic actions, i.e. those that repeat day after day, help us to clear the alarm.
  5. Take time to worry. Remember Scarlett with her "think about it tomorrow." You can use her technique, but it is not necessary to put everything off for tomorrow. You should have the time allotted for anxiety, say, “half an hour of anxiety” at 18. 00. If anxiety suddenly begins to grow, write down in a notebook, because of what it appeared, and tune in to think everything over at 6 pm. By this time you will calm down and without emotions and unnecessary experiences you will be able to find a way out. It is possible that in the evening what was so disturbing you in the morning will no longer be so important.
  6. Stop living in a state of trawling. A restless person will always have a thousand cases that he does not have time to do. Because of this, his anxiety only intensifies. Think about whether it’s important to end it all today. You have a whole life ahead of you, you can find time for everything that really matters to you. Think about what feelings you will experience because of this in a week or a month. You will understand that you have experienced nothing, since all urgent matters are only a stage in your life that you will quickly forget about. Is it worth the nerves?

Causes of anxiety

There are many reasons for which increased anxiety is formed. To cope with this problem, you need to establish why it is you who are haunted by anxiety. And already based on this knowledge, work on yourself.

Family

Anxiety could arise in the family where you were raised. If you had a missing person in the family or a series of sudden deaths happened, this caused anxiety, and as a result, anxiety increased within the family. They absorbed it and the children, too, they unknowingly began to experience fear. To get rid of this oppressive feeling, you need to figure out where it came from. Talk with relatives, ask them about the history of your family. Surely the older generation knows about all the troubles and misfortunes that had to endure. So you know the causes of increased anxiety in your family. After analyzing them, you can understand that the alarm was transmitted to you from your grandmother or mother, but now it is not justified by anything.

Or you were brought up in a family with a low threshold of anxiety. There are people who start to worry about any trifle. If one of the family members came a little later from work or was unable to reach a relative, they start to panic, bring themselves and others around them, although there are no objective reasons to sound the alarm. Children who grew up in such a situation adopt this style of communication and behave in adulthood as well. To cope with this feature, every time you start to experience anxiety, write down your feelings, tell us about the situation because of which you started to worry. A little later, observe how other people behave under the same circumstances and use this experience.

Negative world view

Many of us grow up with the conviction that the world is full of trials, dangerous and not credible. Often such a negative picture of the world is formed in children, next to whom there is no loving and understanding adult. Strict upbringing, physical punishment also contribute to the formation of an alarming personality. How to deal with the problem:
  1. Watch less news programs, because about 70% of the news are negative, and you need to learn to focus on positive events.
  2. Try not to communicate with “toxic” people, that is, with those who constantly criticize you, complain, after them you feel tired and irritated.
  3. Contact as little as possible with what you do not like. To understand what you like and what not, make a list of what pleases you and what upsets you. Divide the sheet into 2 parts and write down 2 columns, each of which should have at least 10 points.
  4. Before going to bed, thank for everything that happened good for that day. Let it be your daily habit. It is not necessary to list some great achievements, just fleeting joys.
  5. Find a friend who can support and understand you, if necessary, to comfort. Your childhood life was inextricably linked with your parents, but as an adult, you can choose your own social circle.
There are other reasons, because of them, anxiety can be increased in a person. A qualified psychologist will help to understand himself, he will be able to choose the optimal exercises for dealing with a constant feeling of anxiety for you, based on the reasons causing this condition. Or you can independently work on yourself. It is not worth living for years in a state of heightened anxiety, because it interferes with enjoying life, rejoicing at its happy moments, and may cause depression or apathy.
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About the author

Шакирова Лилия

I am forty years old. I love books, especially English classics, animals. I bring up a child with my husband, a daughter. I'm sure that everything in this world is ultimately arranged correctly.

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