The feeling of anxiety occasionally is normal. We require a healthy dose of anxiety to manage risk; this coping mechanism dates back to the days of the cavemen when it prevented us from charging tigers in their dens, consuming toxic berries, or overexposing ourselves to the elements. Today, it prevents us from rushing into our boss’s office and demanding a weekly rise, from consuming excessive amounts of fast food, or from crossing the street without looking.
When I was going to bungee jump for the first time, I clearly recall this safety device activating. I recall standing on the edge and forcing myself to make the exhilarating leap, but every fiber of my body screamed at me to stay safely on the ground. Do I jump? At this point, I had gained enough experience to recognize that, despite the fact that our inner instincts want to protect us, sometimes this resistance is motivated by fear rather than by the reality of the present moment.
Therefore, I took a step over the edge, which led to one of the most thrilling experiences of my life. Looking back, I could have easily continued to live on the edge, caught between the agonizing desires to jump and to remain safe. I just knew that if I wanted more from life, I had to face my fears and be open to experiences that were completely beyond my comfort zone.
Everybody’s life has challenges. Some people experience really major and traumatic incidents, while others may have had a series of smaller but stressful and unpredictable situations. If you haven’t had the chance or support to process these difficult circumstances, they may become trapped in your mind, and as a defense strategy, your anxiety may spiral out of control. People may feel this as hypervigilance, ongoing, intrusive worry, a tendency toward control, panic attacks, bodily discomfort, headaches, insomnia, constricted breathing, and other symptoms.
If worry isn’t controlled, it can drag you into an unending chasm where you’ll feel helpless and helpless. I know firsthand how much work it takes to climb your way out of the anxiety hole since I have myself crawled out of it multiple times in my life. There’s a hole in my sidewalk, a moving poem by Portia Nelson that I adore that eloquently expresses the essence of the process.
What are some ways to deal with anxiety?
Accept the Fact that while Certain Events are Beyond of Our Control, Most Things Are.
When events completely upend our worldview and come out of the left field, it profoundly shakes our foundation. This is not necessarily a terrible thing, even though we might not feel like we can rely on the world in the same manner again. We can start to have some control over our life, perhaps for the very first time in our lives, as opposed to being at the mercy of universal oscillations. We are increasing our ability and stamina for control over our lives like never before, which is why it can feel so difficult to emerge from the worry pit. It is the perfect balance of exhausting and thrilling. But I can assure you that it’s worthwhile!
Shallow breathing is another extremely typical physiological component of the fight, flight, or freeze response. I’d say that 95% of the individuals I see on a daily basis are breathing shallowly without even realizing it, and another 80% of these people have been breathing shallowly for so long that it’s difficult for them to switch to deep, slow breathing. To regain control of your breathing, you need to practice it deliberately and repeatedly. Our neurological system receives a clear signal when we practice inhaling slowly, holding our breath for a moment, and then slowly exhaling, informing it that danger has passed and it is okay to resume normal operation.
Identify Any Underlying Depression by Doing This
According to my observations, anxiety and depression frequently dance together, with one taking center stage depending on the person’s energy levels or triggers. They frequently coexist, and while we are getting better at talking about depression, our culture still has a long way to go in accurately diagnosing and treating the normal swings in mental health. Being tense and worried is still much more acceptable than being depressed and down. I frequently encounter lots of folks who are depressed but act anxious. In order to make meaningful progress toward discovering enduring happiness and peace, it is crucial to gently and respectfully attend to both.
Adapt Rumination Behaviors
My acquaintances who are knowledgeable and intelligent have ruminated themselves to ruin so many times! We seek to anticipate potential problems and shield ourselves from them, but this ultimately puts us in a condition of worry that renders any attempt at issue solving impossible. Rumination can be overcome in a variety of ways, and as everyone ruminates differently, it’s critical to employ a multidimensional strategy to do so. Rumination can be reduced by challenging unwanted thoughts, developing resilience, and scheduling concern periods. You might even discover that a few sessions with a counselor will help you pinpoint your particular concern pattern, allowing you to subsequently develop a tailored strategy that will take impact right away.
Look for Sympathetic Assistance
For the entirety of their lives, no one can completely control their emotions. No-one! Everybody occasionally needs encouragement, consolation, direction, and a listening ear. When you are feeling vulnerable, you don’t want to offer your heart to someone who would be inconsiderate, minimize your experience, or be outright nasty when you are already feeling overwhelmed. So, absolutely make a sensible choice. A trusted person’s presence during trying times can be immensely restorative and can help you break free from the grasp of worry long enough for equilibrium, understanding, and hope to return.
When you struggle with anxiety, you may plummet lower because of it. Instead of reaching out for anything or someone, pull yourself up, pick yourself up, and take the first step toward the life you deserve. For more tips on how to calm anxiety check out this article from Fingerprint for Success (F4S).