Participating in Cognitive Behavioural Therapy sessions has taught me a lot about anxiety. Here are some of the lessons I have learnt recently.
Experiencing anxiety to a certain degree is a normal reaction to many different circumstances. Perhaps while waiting to see the dentist, before sitting an important exam or attending a big interview. Anxiety becomes a problem when it begins to interfere with everyday activities such as waiting in line at the supermarket, avoiding social situations or taking the stairs to avoid the elevator. There can also be times when it’s difficult to pinpoint what the anxiety is in regard too. It can range from a slight uneasy feeling to a severe panic attack.
Sweating
Numbness
Hot flashes
Chills
Trembling
Shortness of breath
Rapid or irregular heartbeat
Fear of dying
Fear of losing control
The best ways to decrease anxiety fall into two categories; dealing with anxiety as it happens and taking daily steps to become less anxious in general.
There are several ways to deal with anxiety as it happens:
Talk to somebody
Talking is a great way to distract the mind and it doesn’t matter if the person is the same room or on the telephone.
Get physical
Any physical exercise will lessen those anxious physical symptoms. Cleaning, gardening, even a short walk will make a difference.
Focus attention
Try doing a puzzle, reading a book, playing a game or an instrument.
Take a breather
When anxious, individuals breathe more rapidly. Taking a couple of slow, deep breathes will help regulate breathing.
Daily steps to take to become less anxious:
Reduce stimulants
Stimulants such as caffeine and nicotine can aggravate anxiety. Many people find they are calmer and sleep much better when they reduce these stimulants.
Take the time to relax
Relaxation doesn’t mean just sitting still. To reduce anxiety, some form of deep relaxation such as meditation, muscle relaxation or yoga needs to practised every day. The more deep relaxation is practised, the more the body and mind will relax. Take a class or read a book on the subject of relaxation to discover what works best.
Don’t worry
Everybody has worries but focusing on these worries all day doesn’t help. Setting aside a certain amount of time each day for worrying will ease anxiety about them during the day.
Sleep
Being tired during the day will not encourage feelings of calmness. A well rested mind is a much less anxious mind.
Anxiety doesn’t need to be a burden. Following these simple tips can help reduce anxiety but if symptoms persist or begin to interfere with daily life, seek help from a medical professional.
Love KB
xxx
