Why are we anxious?
In order to get out of an uncomfortable state, one must first understand what characterises it, what is happening to the person at that moment and what its causes are. We are not talking about a particular emotion, such as excitement before a speech or an important conversation, but about a condition. One cannot get out of it in two minutes by taking a deep breath and exhaling. It has to be worked through on a psychological level. More often than not, anxiety is associated with cognitive attitudes that we create ourselves.
Anxiety is an actively agitated state, unlike depression, during which there is no resistance to stress.
How to reduce anxiety in everyday life?
Look for the cause of anxiety
Anxiety should not be ignored, believes psychologist Michael Tomek. More often than not, the cause is thoughts about the future. If you imagine a negative scenario, think about how you would act in such a situation that would help you to solve the problem. That way you will know that you can cope with possible difficulties, and therefore there is no reason to worry.
According to Stoic philosophy, all phenomena in the world are divided into those that are controllable and those that are beyond human control. The Stoics believe that it is pointless to worry about things beyond our control and it is better to direct all our energies and attention to the things we control. "Of the things that exist, some are in our power, others are not. In our power are opinion, aspiration, desire, evasion - in a word, everything that is ours," states Epictetus in A Short Guide to the Moral Life.
Turn your attention to your body
Experts from the Anxiety and Depression Association of America (ADAA) say that physical activity helps a person reduce anxiety. When you exercise, you are focused on your physical state and all resources are focused on maintaining it. A single workout can help alleviate symptoms for a few hours, and regular exercise can significantly reduce them over time.
Reduce alerts
Frequent use of gadgets can be a factor in an anxious state. You find yourself stressed if there are constant alerts on your phone. Leave only the most important ones - other chats, news resources can simply be checked periodically.
Do the maths and get creative
If anxiety prevents you from doing your usual activities, re-task your brain. This could be a physics or maths exercise or a game of chess. You can count backwards in your mind or add and multiply random numbers.
If you are less interested in maths, try drawing or playing music. The main thing is to shift your attention to the solution of a particular problem and direct all other resources to it.
Watch your breath
Stanford University researchers have identified a link between breathing and our emotional state: the shallower we breathe, the higher our anxiety and restlessness are. Therefore, deep breathing practices should be performed periodically.
Simple breathing exercises:
Take a deep inhale and exhale for 4 counts for 2 minutes. Engage in diaphragmatic breathing, which activates the whole body.
Inhale for 4 counts, hold your breath for 8 and exhale through your mouth for 16.
Clasp the right nostril and inhale through the left nostril, close both nostrils and hold your breath. Exhale through the right nostril.
Record in writing what you are feeling.
Describe how you are feeling and state the cause of your anxiety. After a few hours, reread the entry and see the situation from a different perspective, as if it were not happening to you. In this state, you may come up with new ideas and ways to solve problems.
Allow yourself to rest
Anxiety can arise from the constant rush and the thought that you do not have time for anything. Intense work schedules and multi-tasking can increase your anxiety level. Consequently, you should allow yourself to rest and take short breaks during the working day as well. In this way, you can also strike a balance between work and your personal life.
