Panic attack in public place. Woman having panic disorder in city. Psychology, solitude, fear or mental health problems concept. Depressed sad person surrounded by people walking in busy street.


November 4, 2021

Anxiety is an unpleasant feeling that we all experience at times. When we are anxious we normally experience a variety of emotions and uncomfortable physical sensations. If you suffer from anxiety, it can affect you mental state as well. Worry and fear can make you worry for large periods of time, and if you nurture this feeling, it may get out of control. Anxiety can make you avoid doing things that you want to, because you are worried about how they will turn out. It becomes a real problem when it keeps influencing how you behave. For instance, when we feel anxious, we often experience nervousness, irritability, restlessness, trouble sleeping, fatigue,
and trouble concentrating. If you repeatedly feel anxious and stressed, or if it lasts a long time, your body may find it difficult to return to normal functioning. That can weaken your immune system, leaving you more vulnerable to viral infections.

 No one likes the way constant worrying makes you feel, but when trying to overcome anxiety you should not try to block your feelings, but should aim to develop your coping mechanisms when you feel this way. When you decide to take into consideration which coping mechanism you will adopt when feeling anxious, Keep in mind the following facts:
- It is known that inactivity can cause and contribute to anxiety, and that exercise itself actually releases hormones and chemicals in your brain that improve mood and promote relaxation.
- Exercise makes it harder for your body to experience intense anxiety symptoms.
- A balanced diet and magnesium rich foods can lessen the symptoms.
- Exciting and happy music or television shows/ films that make you laugh can get you out of anxiety mode.
- Having a list of things that you know that calms you down can help reduce your anxiety when you feel it is affecting your lifestyle.
- Journaling is very effective for controlling anxiety (write out any thoughts (whether they’re stressful or not) on a piece of paper or in a journal. You will find instant peace of mind knowing your thoughts are in one permanent place, giving you an opportunity to experience less anxiety over the thoughts of the day).

 As someone who suffered from anxiety, I can testify that eliminating those worries from your head is really hard, but when I realised that I used to have a positive belief about worrying, that’s when I started to allow myself to let go of my anxiety. If you believe that your worrying protects you, you want to hold on to that fearful feeling, no matter what. In order to stop worry and anxiety for good, you must give up your belief that worrying serves a positive purpose. Once you realise that worrying is the problem, not the solution, you can regain control of your mental and emotional state. If you are resisting something, you are feeding it. You end up feeding any energy that you fight. Rather than trying to stop, or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later, because if you are pushing something away, you are inevitably inviting it to stay. Just choose a set time and place for worrying, and during your worry period, you’re allowed to worry about whatever’s on your mind. Doing this, can help you to begin to recognise if you are thinking about things in an unhelpful or unrealistic way, and identify the source of your anxiety. Rationalising your feelings can help you to train yourself to see things in a more realistic light, which can help to reduce your anxiety levels. When I began journaling about my anxiety, I discovered that I have unhelpful thoughts about all kinds of things. Now, If a worry pops into my head, I can distinguish between a productive worry or an unsolvable one. When my worry is not realistic, I make a note to journal about it later. The less you’re affected by anxiety, the less you’ll fear it, and the better it will be for you in the long term.

Here are some helpful tips to reduce anxiety:
Try to identify the source of your anxiety;
Get enough sleep;
Take deep breaths;
Take a time-out to clear your head;
Welcome positive thoughts and humour;
Talk to someone when you feel overwhelmed;
Avoid consuming alcohol and caffeine and eat well-balanced meals;
Practice physical exercise;

 Always remember that having anxiety is not the result of personal weakness or a character flaw. Like certain conditions, anxiety disorders may be caused by chemical imbalances in the body. Certain environmental factors can also trigger anxiety in some people, and it is vital to be kind to yourself if you feel that anxiety is affecting you.

Regular spiritual practice can lead to great positive changes. Daily meditation can help you to get rid of negative thoughts, reduce anxiety, understand your emotions better, and handle situations in a calmer manner. Meditation is a wonderful tool to fight anxiety because it shows you how important it is to live in the moment. Nurture your spiritual side and remember that peace comes from within. We should all live our lives trying to celebrate each and every limited, precious gift of a moment.

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