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Coping up with Anxiety 
Date:  2 Nov 2019
Posted By Neha

Anxiety is generally the body physical response to fear. The symptoms might consist of: palpation, rapid breathing, sweaty palm, butterflies in the stomach, burst of energy. Anxiety also motivates us. If we feel a bit anxious about an assignment that is due, it can help us to get it done on time. However, experiencing too much anxiety about something is unhealthy and can hinder your goals in life.

Stress is usually experienced on cognitive, emotional, and physical levels. For example, when feeling anxious a person may have negative or disturbing thoughts. On an emotional level, one may feel scared. It is also normal to experience severe anxiety through somatic sensations. People with panic disorder are usually familiar with the struggle of managing feelings of anxiety.

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There are some tips that can take helps you in managing anxiety:-

  • Stop and Breathe
    When anxiety begins, take a time out and think about what it is that is making you so nervous. Anxiety is generally experienced as worrying about a future or past event.? For instance, you may be worried that something bad is going to happen in the future. Perhaps you frequently feel upset over an incident that has already occurred. Regardless of what you are worried about, a big part of the obstacle is that you are not being mindful of the present moment.

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The subsequent time your anxiety begins to take you out of the present, regain control by sitting down and taking a few deep breaths. Just stop and breath can help return a sense of personal balance and bring you back to the present moment. However, if you have the time, try taking this activity a little further and experiment with a breathing exercise and mantra. Practice this simple breathing technique:

  • Commence by receiving into a satisfactory seated position.
  • Shut your eyes and inhale gradually through your nose. Follow this inhalation with a deep exhalation.
  • Proceed to breathe deeply and fully, in and out of your nose. Release your breath to be a guide to the present.
  • Recite the mantra, “Be Present” as you breathe. With each breath in, think to yourself “be” and with each breath out, concentrate on the word “present.”
  • Breathing exercises are effectual relaxation techniques that can help calm your body and mind of anxiety while directing your attention towards the present.
  • Figure Out What is Bothering You
    The physical signs of panic and anxiety, like shivering, chest pain, and rapid heartbeat, are usually more likely than understanding just what is making you anxious. However, in order to get to the source of your anxiety, you need to comprehend out what is bothering you. To get to the root of your anxiety, put some time aside to examining your thoughts and feelings.

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    Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious moods seem to be holding you up at night, try retaining a journal or notepad close to your bed. Write down all of the things that are bothering you. Talking with a buddy can be another way to explore and learn your anxious feelings. Try to make a habit of regularly uncover and express your feelings of anxiety.

  • Focus On What You Can Change
    Many times anxiety roots from fearing things that have not even happened and may never occur. For example, if everything is already okay, you may still worry about issues, such as losing your job, becoming ill, or the security of your loved ones. Life can be unpredictable and no matter how hard you try, you can not always control what happens. However, you can decide how you are going to deal with the unknown. You can turn your anxiety into a root of strength by letting go of fear and concentrating on appreciation.

    Replace your fears by changing your attitude about them. For instance, stop fearing to lose your job and instead concentrate on how grateful you are to have a job. Come to work determined to do your best. Rather than fearing your loved one security, spend time with them or communicate your appreciation of them. With a little practice, you can learn discharge your anxiety and pick up a more positive outlook.

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  • At times, your anxiety may truly be generated by extreme circumstances in your life. Perhaps you are in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing. When anxiety is recognized as being caused by a modern problem, then taking action may be the answer to overcoming your anxiety.? For example, you may need to start job searching or scheduling interviews after work.
    By being more proactive, you can feel like you have a bit more control over your situation.

  • Focus on Something Less Anxiety-Provoking
    At times, it may be most effective to completely redirect yourself to concentrate on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage yourself in enjoyable activity or hobby. Here are some thoughts of stuff you can do to frustrate off anxiety:
    • Listen to song
    • Try to Go for a ?walk or engage in some other form of physical exercise
    • Do some tasks or planning around the house
    • Engage in productive activity, like drawing, painting, or writing
    • Read a great book or watch a humorous movie
    • Pray or meditate


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  • Maximum people are intimate with experiencing some anxiety. However, chronic anxiety can be a symptom of a diagnosable anxiety disorder. When anxiety affects one relationships, work performance, and other areas of life, there is possible that these anxious feelings are actually a sign of mental health illness. If you are feeling anxiety and panic symptoms, talk with your physician or other experts who treat panic disorder. They will be able to discuss any interests you have, provide information on diagnosis, and discuss your treatment options.

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