Feeling anxiety has become an epidemic, as now it’s measured as one of the most featured mental health issues that many face today. What our mind is flooded with are messages from mass media regarding how in peril our lives are. Messages of war, the financial crisis, doom and gloom.
What all this does is threatens our innate need to be safe, which triggers an increase in our anxiety levels. What the studies clearly show is anxiety now constitutes as the premier prevalent malady we face today.
For the majority of us, our anxiety levels are then fueled by our immediate daily strife in life that we face. Our work, finances, and relationships, all accelerates the negative self-talk.
This is when our awareness begins to get the best of us, as uncertainty dominates the steering wheel in our minds. What we then do is find excuses to make ourselves feel restless.
Jumping Through Mental Hoops
So this is where we need to recognize and stop ourselves, to free ourselves from becoming so apprehensive and irritable.
It begins and ends by asking ourselves personally challenging questions regarding the stories we tell ourselves. We jump to conclusions without knowing the entire situation.
On a daily basis, what our mind does is makes remarkable stories based on assumption. Our employer wants to speak to us, our kids are out late on a Friday night, a friend doesn’t return our email, we fret.
Our Over Reactive Minds
What we do is frantically fill in the blanks, usually negatively, this by creating riveting scripts. The conclusions are usually inaccurate and destructive. What they do is just contribute to our anxiety.
The majority of our concerns are fueled by stories which are fabricated in our minds only, this based on speculation and assumption, and not fact.
We create fictional tales regarding those we know, or the circumstances which befalls us. Seldom do we realize what we’re thinking, or bother to connect between our false expectations and our elevated anxiety levels.
The reason why we tell ourselves these stories, is because they’re more compelling than what the reality is. We self formulate ideas, believe them, which causes unrealistic drama.
Notice Your Emotions
Once your pulse begins to quicken, the breathing accelerates, your brow begins to sweat, is when you step back, pause and ask yourself, “Why am I feeling this right now?”
Once you become mindful and more aware of both your external and internal reactions to the surrounding circumstances, is a positive step towards managing anxiety.
Always breathe deeply for a few moments, take a break and focus. Clear your mind until your heart rate returns to normal. This intentional pause will realign your body and mind.
Connecting With The Environment
When the anxiety is intense, always focus on relaxing while connecting with the immediate environment. Continue to unwind while slowing down the activity around you.
If you’re in a room, then focus on stationary items in front of you, such as the table, sofa, lamp, etc. If you’re outside, place focus on the trees, clouds, buildings, nature.
Focus on anything that attaches you to the current moment. When anxious, what we do is become disconnected from our bodies, and our brain wanders elsewhere, so be conscious of where you are.
Take Charge Of Control
Although things are usually out of our control, there are certain things that we can manage during these troubling times.
It could be remaining silent during criticism, phoning someone, or seeking advice. It doesn’t need to be significant, but just a distraction to help lessen the tension.
Release What You Can’t Control
Once anxiety strikes, what we’re reminded of is how much of it is outside of our control. So list every person, the circumstances, or the issues involved in the anxiety attack.
Then move these objects into a mental storage facility located elsewhere from your present thoughts. Since they’re beyond your control, remove them from your mind and body.
Convince yourself what you’re going through will eventually pass. Don’t allow the discouraging circumstances from stealing your time or emotional energy.
Remind yourself that it’s just a part of life, and you will deal with it. What positive self-talk does is it affirms that your anxiety is not as significant as life itself.
Do Something Grateful
Just learn to be grateful and mindful at all times through the anxiety process, this by making an effort to do something exhilarating.
This could be going for a run, a brisk walk, yoga, meditation, listening to music, or going to see a movie during the afternoon by yourself.
It should be something that energizes you. Although this could be just masking the situation, you need to become self-aware, so do so selectively.
Its usefulness lies in the fact that you’re doing something that you enjoy, which releases endorphins, causing you to feel better, while you assert control over your angst.
Just Repeat The Process
What you should be feeling is a decrease in your doubts. If the anxiety is complex, it may require several passes to rid of the stressful situation. If they persist, then seek advice.
Performing these steps will usually eliminate the majority of the issues, but if they’re too deeply rooted, then there’s no shame in seeking assistance.
Anxiety Can Be Lethal
Stress is known as a major contributor in shortening ones life span, so you need effective methods to relieve the buildup.
The majority of the anxiety can be tamed as we all experience them, so the key becomes managing the issues by intercepting them from the onset.
Do so by predicting what’s potentially going to happen, and then put a halt to it, which should stop the threat in its tracks.