How To Manage Anxiety? Tips From Australian Psychologists

Anxiety always appears untimely. The future can be unpredictable, even in the short term, so worrying about unexpected problems is okay. In this way, a person mentally prepares for important situations, and calculates in advance the probability of an adverse outcome. But as they worsen, such emotions can turn into great anxiety and interfere with the rational analysis of the situation.

Fear And Anxiety: Is There A Difference?

Anxiety is a natural state that aims to warn us of danger. There are many types of anxiety. We will not list them today, so as not to burden readers with scientific terms. Anxiety is often confused with fear. These are different concepts.

Fear is the body’s response to a real threat. Usually, when we feel fear, we can rationally justify what we are afraid of. Fear works on us until it turns into a panic because then we have no self, our brains “turn off” and we can do nonsense. It is very good to trace the positive component of fear at the forefront. The military says that when a person stops feeling fear, there is a high probability that they will put themselves in danger. Fear stops a person from taking unnecessary risks. One day a military woman said that she decided to return home at the very moment when she realised that she no longer felt fear in the face of a real threat. Therefore, fear is necessary and useful as long as it helps, not hinders. After all, in some cases, fear binds a person, prevents him from acting when necessary.

Anxiety is characterized by emotional and physical stress. Therefore, in chronic cases, the usual anxiety turns into an endless pursuit of a sense of comfort and security. It is impossible (and not necessary) to protect yourself from all the negativity, but a person who constantly feels anxious tends to avoid responsibility or even the simplest difficulties. This leads to difficulties in communicating with people, in relationships, at work, at school. “If you want peace, prepare for war” – we will help develop a strategy that will help you cope with anxiety. And in case you need a face-to-face session with a therapist there are many good options for australia counselling.

Anxiety Symptoms

The question is not whether to feel anxiety, but how to overcome it. The first step in making anxiety work for you, not against you, is to begin to recognize its manifestations. Much of our behaviour is caused by anxiety, but we rarely notice it.

The symptoms of anxiety are:

• Constant fear or anxiety
• Irritability, anxious expectation of bad things to happen
• Discomfort with eye contact, quiet speech
• Abdominal pain or headache
• Muscle tremors, constant fatigue
• Sleep problems, difficulty concentrating

The Most Common Forms Of Anxiety

Different types of anxiety manifest themselves in different ways, but according to the US National Institutes of Health, almost a third of adults experience one of them. In addition, the disease affects women more often than men.

A chronic state of severe anxiety and stress, often without objective reasons, is a sign of generalized anxiety disorder. Sudden and recurrent panic attacks, episodes of severe fear, and discomfort are characteristic of panic disorder.

Obsessive thoughts that force you to behave in a certain unusual way (for example, feel the need to constantly wash your hands) may indicate the development of the obsessive-compulsive disorder. The feeling of anxiety that has developed as a result of a traumatic event, experience, or experience (often found in the military and other dangerous professions) is a post-traumatic stress disorder.

Typical Thoughts Of An Anxious Person

In addition, anxiety can take a variety of everyday forms. Let’s talk about them through the most typical questions that a person asks himself in a state of concern:

• “Am I doing well enough?” – a concern about one’s productivity.
  Ambitious and responsible people are often concerned with this issue. But responsibility is not a flaw, but a positive trait that should not be the cause of painful anxiety.
• “What do I really want to do?” – existential anxiety.
  Our value system and worldview map begin to take shape long before we have the ability to think critically and the ability to make independent decisions. Such reflections are useful, but anxiety cannot be allowed to prevail over common sense.
• “Am I successful enough compared to my peers?” – social anxiety.
  The answer to this question can be found everywhere—and get a new result every time. What are the criteria for success? Availability of a house, car, material security, the ability to constantly travel abroad. The rich also cry, so before you start worrying, understand what is the main criterion for success for you. Maybe it’s banal human happiness?
• “Do people like me?” – another type of social anxiety.
  We want to be treated well both in the work team and in our personal life. Some people try to please others in this way, while other people live in fear that they are not loved and constantly avoid attention. Focus on the main thing: what do you do to please people?

Effective Ways To Help You Cope With The Painful Feeling Of Anxiety

Let’s start with the simplest mechanism that will help to get rid of anxiety for a few minutes – the practice of breathing through the diaphragm.

1. We advise you to be alone in the bathroom or toilet, away from external stimuli.
2. Sit comfortably, relax your shoulders, put one hand on your chest and the other on your stomach.
3. Inhale slowly through the nose. The chest should remain still, and the abdomen should expand. Hold your breath for a couple of seconds.
4. Press lightly on the abdomen and exhale. Repeat several times.

But if diaphragmatic breathing doesn’t help, we’ve put together an expanded list of helpful techniques for overcoming anxiety.

1. Relax your shoulders and make a few circular movements with your head.
2. Formulate emotions in words. For example: “I feel anger and anxiety.” Say it out loud to distance yourself from the emotion and look at it from the side.
3. Arrange cleaning: if you tidy up at home or at work, it will help to tidy up your head.
4. Ask yourself, “What’s the worst that can happen?” Then, “How would I handle that?” Answer.
5. Take a bath, let your body and muscles rest in warm water.
6. Forgive yourself for not anticipating or avoiding a problem. It’s so hard for you, you shouldn’t press yourself with guilt.
7. Have a digital detox. Take a break from the news and surf social media.
8. If you are worried about a mistake, write a three-point action plan to prevent it from happening again in the future.
9. Ask yourself how difficult your situation is. Maybe it’s not so catastrophic and you over-dramatize – the experience is inherent in man, but you will probably find it difficult to indulge in them for too long.
10. Stop comparing yourself only to successful people – excessive enthusiasm for such thoughts can negatively affect self-esteem and a sense of calm.
11. Ask someone to tell you why they were nervous in the past, listen to other people’s problems.
12. Allow yourself to do something that does not cause you feelings of stress but brings pleasure. Rest in this bay of peace, and then get back to business!
13. Take a walk – it will never hurt to ventilate your head.
14. Imagine that the situation you encountered happened a long time ago. Will you experience the same in six months?
15. If you focus on the negative, try to imagine the most favourable way out of the situation.
16. Write in a notebook three things that you have worried about in the past and that has not come true.
17. Keep rehearsing it until you can say it with conviction and confidence. It may take 20 minutes, but this “boredom treatment” kills anxiety.

Don’t let anxiety interfere with your life. Many reasons for it are not worthy of attention, and the consequences – lack of sleep, tachycardia, shame – a minor inconvenience. We hope that with these simple pieces of advice you will easily deal with anxiety attacks and could live your life to the fullest. Remember, everyone feels anxious sometimes, and this is ok. But if anxiety is a constant overwhelming feeling for you, then it is time to work it out.