Almost every person has anxiety at some point in their lives, and no anxiety disorder needs to be diagnosed to require discharge. So we talked to experts about how to recognize fear (and how to handle it).
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"Fear can manifest itself in many ways in our lives," says Ginger Poag, MSW, LCSW, a licensed therapist at Brentwood Wellness Counseling in Nashville, Tennessee. "Most common, however, are irritability, lack of patience, restlessness, sleep disturbances, avoiding certain situations or people, difficulty concentrating or concentrating, being unable to relax, eating stress, tense muscles, and headaches."
Dealing with anxiety can be difficult to carry on, and while there are many ways to reduce anxiety in your life, we've come up with some very specific options that you might want to try.
Listen to this song
It may sound strange, but research suggests that listening to this song could help reduce anxiety by up to 65 percent. It has been shown that music therapy relieves the anxiety of patients undergoing surgery – and even relieves pain.
Try the following: Block for a few minutes and plug in the headphones to hear this song. (Yes, I tried.) And yes, it does actually work .)
2. Download App-y
Anxiety can make you feel like you're on an island. Therefore, it can be very helpful to talk to someone about how you feel. Some people verbally process things so it can help you understand and deal with your anxiety when you talk about what's going on in your head.
"We can begin catastrophizing the problem and making ourselves believe that the problem is much bigger and worse than originally thought," says Poag. "I encourage customers to voice their concerns with a trusted friend or family member. By expressing our concerns verbally, we can begin to see the reality of our concerns. "
Sometimes, however, having friends and family can be difficult to talk to if you feel anxious and the therapy can be costly or overwhelming ,
Try the following: Download an app like 7 Cups to overcome all the fears that crop up in your life. The app offers free trained "listeners" who are other users of the app, group chats and even virtual therapy sessions to help when you feel overwhelmed. Even if you only work through the guided activities of the app, you can improve your general emotional wellbeing and distract you when you feel anxious.
. 3 Drop Into Cat Cow
Need to relax quickly? There is a yoga pose (OK, many yoga poses). However, keeping cows is a great way to reduce stress and anxiety so you can focus on your breathing.
Studies show that regular yoga practice can have a significant impact on anxiety levels in your daily life. So take time to find your Zen can be good to alleviate existing fears and in the future to prevent more.
"Regular yoga practice can teach you to become aware of the present moment," says Lauren Zoeller, Certified Yoga Teacher and Whole Living Life Coach. "When you learn to live in the present moment, your body and your emotions can handle the anxiety more efficiently."
Try the following: Using a yoga mat, blanket, or room Position on your hands and knees behind your desk (we will not tell anyone!) with your shoulders aligned with your wrists and hips above your knees.
With evenly balanced weight, breathe in as you slowly look up and let your belly sink to the floor. Exhale and stick your chin to your chest. Move gently, pull your navel towards the spine and turn your back towards the ceiling. Repeat slowly for one minute.
. 4 Breathe with a .GIF (Seriously)
That may sound a bit superfluous – hello, we're already breathing – but experts agree that deep breathing can have a serious impact on stress and anxiety.
The brain receives more oxygen and activates the parasympathetic nervous system, which in turn lowers heart rate and blood pressure and gives the body peace and relaxation. "
Translation: The parasympathetic nervous system This helps you relax, which is definitely helpful when you are feeling anxious.
Try the following: Focus on your breathing with the next practical GIF. Set a timer to take a short break and mute the phone while breathing.
"Two minutes of controlled breathing can change your attitude significantly and immediately reduce your stress levels," says Zoeller. "Even if that means you need to lock yourself in the bathroom while you work."
Do not worry that you need to control your thinking or find your Zen, which can sometimes lead to feelings. more concerned. Be gentle with yourself and focus on the movement – and take as much sweet oxygen as possible.
. 5 Take a five-minute break
"It's been proven that a regular meditation exercise can help you cope with difficult situations, relieve mental and physical pain, and eliminate the common factors that cause anxiety," Zoeller says. "Five minutes of meditation a day can dramatically lower your anxiety levels."
One study found that 20 minutes of mindful meditation for four days lowered anxiety levels by nearly 40 percent. Yes. So much.
Meditation has long been known for its benefits and is fully supported by science. Not sure where to start? It turned out you only need five minutes to get started.
Try this: Poag suggests downloading a guided meditation app to help with the process, or you can try watching a video on YouTube with guided meditation. It only takes a few minutes to use the benefits of meditation, making it a perfect tool to fight anxiety.
. 6 Turning Fear into Excitement
If you're worried about a major work project, a date, or a karaoke night, studies suggest that traditional anxiety relief techniques may not work as well as we'd like.
Try the following: Take advantage of your fear and focus instead on transforming it into excitement. Research on performance anxiety among highly skilled musicians has shown that those who regard fear as good thing are more likely to perform better.
And frankly it makes sense: Perception counts and science suggests that a bit of stress can actually be beneficial. We spend a lot of time getting rid of stress and anxiety (which, to be honest, makes perfect sense). But in reality these things – in small doses – are not the worst things for us as long as we feel they are good.
. 7 Chewing Bubble Gum
Chewing gum may not be the first remedy you can think of when it comes to anxiety. However, studies suggest that it can reduce fatigue, stress and anxiety and even improve your mood. Of the 101 study participants, chewing gum was also associated with a better perception of work performance.
A small study found that chewing gum reduced anxiety and increased alertness, and another found that chewing gum reduced stress-related brain responses.
Try the following: Take a piece (or two) of chewing gum in your mouth. This is not the time for occasional chewing – a study suggests that the best benefit is achieved through more inspired chewing.
. 8 Use the 5-4-3-2-1 Method
The LETS project – a non-profit organization dedicated to eliminating the stigma associated with mental illness, diversity, trauma, and neurodivisiveness – suggests the 5-4- 3-2-1 method as before An emergency response to panic attacks or anxiety.
It's about using all your senses and getting your mind to calm down amidst fear. Also, you can do it aloud when you are alone or in your head when you are near other people.
Try the following: Look around the room you are in and name 5 things you can see. Next, name four things you can touch or feel. Then look for 3 things you can hear, 2 things you can smell, and finally one thing you can taste.
It may take some practice, but the Mayo Clinic recommends trying this grounding technique If you feel anxious, you can take the focus away from your thoughts and focus on your surroundings instead. This does not seem like much, but the disruption of fear before it arises can make it easier to deal with in the long term.
The End Result
Anxiety can have a big impact on your life, even if it's not something you deal with on a regular basis. If this is the case – and you have difficulty recognizing the difference between anxiety and anxiety disorders – talk to a doctor or therapist.
the duration of this situation or event. Anyone can feel anxiety at some point, for example, when a deadline approaches, "says Poag.
Anxiety disorder, she says, is different in several ways. It can appear for no particular reason, it is often long-term and not situational and it seems impossible to control – especially if you start to avoid certain people or situations and become overly worried.
"Individuals should seek professional help if they have tried to control fear and anxiety without success and it has taken at least six months," says Poag. "Or when anxiety begins to negatively affect relationships, work or routine tasks."
Stress and anxiety may be inevitable, but that does not mean that we can not take steps to prevent them from negatively impacting our lives.
Jandra Sutton is a writer, historian and speaker. She lives with her husband and two dogs in Nashville, and Pluto is still a planet in her heart. You can follow her on Twitter and Instagram.