Anxiety disorders can appear in the form of post-stress trauma disorder to panic disorder, but what is clear, the hallmark is fear. Everyone struggles with their own fears on a daily basis, but people with anxiety disorders experience fear that significantly affects their ability to function at work, school, and relationships. Suffering from an anxiety disorder may seem like a hopeless situation, but there are actually things that can help alleviate this problem.
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Part 1 of 4: Using the “Four A's” Approach
Step 1. Use the “Four A's” approach
In most situations that cause anxiety, there are four ways to deal with anxiety: Avoid, Alter, Adapt, or Accept. The first two A's focus on changing the existing situation. The next two A's focus on changing your reaction to the situation. Try a combination of each of these approaches and see which one works best for you. However, keep in mind that what is appropriate in one situation may not be appropriate in another.
Step 2. Avoid stressors wherever possible
A first is “Avoiding unnecessary stress.” Find the stressors in your life. Use a diary to keep a record of each stress you experience and what is happening around you as well as in your life. your relationships in these stressful times will help you identify triggers for anxiety.
- One of the common causes of anxiety is the feeling of being “pulled in” by various responsibilities (e.g., family, partner, work, school, etc.). Learning to say "no" when needed can prevent unnecessary stress.
- Facing unpleasant people or situations can also trigger anxiety. If there's a particular person that worries you all the time, consider talking to him or her about this issue. If the person isn't willing to change their behavior or attitude, consider reducing your company or interaction with them.
- Certain issues, such as politics or religion, can also trigger feelings of anxiety when you have to deal with them. Try to avoid talking about these topics, especially in the areas that are very principal to you, if these topics tend to make you anxious.
Step 3. Change (“Alter”) the cause of the stress
In some cases, you may not be able to avoid the stressful situation. However, you may still be able to change the situation so that the stress is less intense. This often means you take a different approach or try a different way of communicating.
- For example, if your daily commute to work makes you anxious because you're afraid of crashing with a car, try to find out if you can just take the bus or use other means of public transportation. You certainly can't avoid going to work, but you can still change the way you travel to work to reduce stress.
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Another common cause of anxiety is relationships. You can almost always change the dynamics in a relationship with assertive communication. This mode of communication focuses on conveying thoughts, feelings, and needs, clearly, directly, and respectfully.
For example, if you're worried that your mom calls every day to ask how you're doing (and you're not really a kid anymore), try saying to your mom, “Mom, I really appreciate that you always want to know how I'm doing. But actually, having to report every day like this made me feel depressed. I'm so stressed… What if Mama calls every Sunday? I'll tell you a lot about how I'm doing on Sunday."
- Time management is the biggest cause of anxiety for many people. Apart from saying "no" to a lot of things, you need to manage your time wisely. Use a to-do book or electronic app to jot down things you need to do. Plan ahead of time if there is an important event or project. You won't be able to avoid all of this, but knowing that the item/event/task will arrive at a certain time and have sufficient time to prepare will greatly relieve anxiety.
Step 4. Adjust (“Adapt”) if necessary
In some cases, you can do nothing about the cause of the stress. Maybe you can't change jobs right now, even if you really want to. Maybe you are stuck in traffic and will definitely be late for work that day. In these cases, focus on changing your response to the situation by adapting.
- Try to reorganize your view of existing problems and anxiety triggers. For example, maybe you can't change jobs at the moment, even though you hate dealing with customers at work and this is very stressful for you. You can change your negative outlook to positive, “I'm gathering experience dealing with difficult people. This experience will be very useful to me later.”
- Try to see the big picture. Oftentimes, people with anxiety disorders worry about the impression and judgment of others on them. The next time you're feeling anxious about something, such as having to give a presentation in front of a large crowd, ask yourself, “How important is this to the big picture? Will this still matter after another week, month, or year?” Chances are, the thing you're worried about isn't really as important as what you think it is.
- Adjusting your standards can also help relieve anxiety. Perfectionism is closely related to anxiety and depression. If unrealistic standards have been worrying you, try lowering them to a more realistic level. Remind yourself that you can pursue superior quality without insisting on perfection. In fact, allowing yourself to make mistakes and adapting to them will give you a greater chance of success later in life.
Step 5. Accept ("Accept") the things that you have no control over
The illusion of control drives many people to burden themselves with “must” sentences, such as “I have to get over him”, “I have to enjoy my job”, or “I have to have a happy relationship”. However, you cannot control other people's actions and responses. You can only control yourself. Remind yourself that there are things you really can't control, and try to let go of the things you can't change.
- Instead of feeling anxious about not being able to get your partner to do what you want in the relationship, focus on the things you can control, such as how you communicate with them. If problems persist in the relationship, remind yourself that you did your best to do your part, and that you certainly can't take the responsibility.
- Look on the bright side. This may sound too mundane, but research does show that looking on the bright side of negative or stressful things can actually reduce anxiety and depression. For example, try to view mistakes not as failures, but as opportunities to grow and learn. Also try to think that stress is to build your resilience, not to destroy you. Changing your view of everyday experiences also helps you feel less anxious and disappointed.
Part 2 of 4: Solving Problems in the Mind
Step 1. Develop a strategy for managing stress
Anxiety can build up as you experience too much stress in your daily life. Proper problem solving and stress management are needed to defeat each stressor and relieve anxiety. In people who are naturally anxious by nature, the need to control their surroundings is great, even though the situation may not allow it. Focus only on the things you can control.
Take a notebook and write down everything that worries you. Think of some strategies for dealing with these problems or better prepare yourself to deal with them. For example, if you're nervous about having to give a speech, you can make plans to practice speaking the speech the night before, or even practice speaking it in front of other people who are pretending to be the real audience
Step 2. Fight your anxious thoughts
Anxiety sufferers tend to increase their anxiety with unhelpful or irrational thoughts. Maybe you are worried about your brother or sister traveling abroad. You'll be even more anxious if you don't hear from him (even if it's only for a few minutes). In this situation, it is useful to fight your worried thoughts with reality.
For example, in the scenario above, you might initially say to yourself, "My sister must be in trouble," or "She's hurt." You can easily change this mind by reading or watching news shows about where your sibling or sibling is visiting. Next, if there's no news of any accidents or disasters, say to yourself, "My sister hasn't been able to call because she's been busy with something else," or "Maybe her phone has a problem."
Step 3. Remind yourself that you are not in danger
If you suffer from extreme anxiety such as regular panic attacks, your body will tend to have a “fight or flight” option even if there is no real danger at all. Those who experience panic attacks may feel that their life is in danger and that danger is approaching them. Rational thinking can also be useful in these situations.
Look around you. Are you receiving threats of any kind? Otherwise, repeat these kinds of words over and over until you feel calm, "I'm not in any danger, I'm fine." Maybe you can also move to a certain angle for a moment so that you can see your entire surroundings freely to make sure that you don't run into any danger
Step 4. Never hold back or ignore your feelings
Anxiety can be greatly increased if you try to ignore it or just keep it under control. In some cases, the fear of anxiety will actually cause greater anxiety. When you start to feel anxious, just be aware of that feeling while breathing deeply. Pay attention to your thoughts and feelings, but try not to react to them. You just need to know your whole mental and physical state.
You can even use humor when you feel the first signs of anxiety. Just say to yourself, "Come on, face me!" or “Let me see, how good are you?” Being bold when dealing with anxiety and accepting that you are really anxious at the time will help the feeling pass more quickly
Part 3 of 4: Taking Care of Yourself
Step 1. Practice deep breathing techniques
Imagine your stomach as if it were a balloon. Inhale completely and deeply through your nose, feeling your stomach expand. Next, exhale slowly while allowing your stomach to deflate again.
You can practice deep breathing during panic attacks or as often as possible throughout the day, to reduce stress and prevent anxiety. Breathing deeply for 20-30 minutes is ideal. Also, repeating things like "I'm fine" or "I'm staying calm" can also be helpful
Step 2. Train yourself to calm yourself down with meditation or yoga
Doing relaxing activities every day can help you get rid of your anxiety or at least keep it under control. Meditation means clearing the mind with awareness and focusing on relaxing and cleansing breathing. Yoga also involves stretching movements and various body positions such as asanas while meditating and performing breathing techniques to produce a calm whole body condition.
Look for beginner or online meditation methods, or sign up for a yoga class at the nearest fitness studio
Step 3. Eat a balanced diet several times each day
Anxiety can get worse if you don't take care of your body properly. Eat a healthy and balanced diet, containing low-fat protein, fruits and vegetables, whole grains, and low-fat dairy, several times a day (ie 3-5 times a day). Also, keep energy-packed snacks ready such as fresh vegetables or fruit and nuts to keep your body energized between meals.
- Eat foods that are high in healthy fatty acids, such as salmon and avocado, in addition to complex carbohydrates such as whole grain cereals and brown rice, to naturally control anxiety.
- Avoid caffeine and alcohol. These substances can make anxiety worse. Both alcohol and caffeine can make you tense and affect your sleep cycle.
Step 4. Also do physical activity according to your ability, regularly
This could include taking the dog for a walk in the park or a more vigorous exercise program such as high-intensity interval training. Research shows that regular exercise results in the production of mood-boosting endorphins, which not only increase self-esteem but also distract from anxiety.
- To ensure that you're still doing regular physical activity, it's best to try different types of activities and take turns doing some of the ones you enjoy the most. For example, you may enjoy doing group sports the most. However, you may also like to swim when you can't play group sports with other people.
- Always talk to your doctor before starting a new exercise program.
Step 5. Try to get good quality sleep
Most adults need 8-9 hours of sleep every night. Stress and anxiety can affect and keep you from sleeping at night. If you stay awake and worrying thoughts keep swirling in your head, you must be having trouble sleeping. In fact, lack of sleep can exacerbate symptoms of anxiety. If you are a chronically worried person, you are at risk of sleep deprivation.
- Make your nights restful with relaxing activities that get your body and mind ready for sleep. Take a relaxing bath, listen to a CD or watch YouTube videos on mindfulness meditation, or read a book. Try to avoid overstimulation from electronic devices, as the blue light emitting from their screens will keep your brain awake and prevent drowsiness.
- Avoid drinking coffee, caffeinated drinks, or eating chocolate before bed.
- Dedicate your bedroom just to sleep and enjoy some relaxing time. Don't watch television or work in bed.
Step 6. Engage in activities that you enjoy
An excellent way to fight anxiety disorders is to do things often that take your mind off worrying so that you feel peaceful and happy. These activities depend on your personal interests, but can take the form of sewing or knitting, reading a good book, praying or performing other spiritual rituals, chatting on the phone with friends, listening to music, playing with pets.
Part 4 of 4: Seeking Outside Help
Step 1. Seek professional help
If you're still experiencing anxiety despite following the guidelines above, seek professional help from a mental health counselor or psychologist. A professional can help you determine the type of anxiety disorder you have and suggest treatment options to control the symptoms. Common treatment options for anxiety disorders include:
- Psychotherapy. Talk therapy will involve you sharing the details of your concerns with a counselor or psychologist, and coming up with strategies to overcome each of those concerns or stressors. Psychologists may use cognitive behavioral techniques that focus on fighting irrational thought patterns and finding healthier ways to deal with stress.
- Treatment. If anxiety is affecting your daily functioning, you may be prescribed medication after seeing a psychiatrist. Medications commonly prescribed to treat anxiety are antidepressants, anti-anxiety, and beta blockers. Your doctor will examine your medical and family history to determine which type of treatment is right for you.
- In some situations, a patient will need both psychotherapy and medication to control anxiety. However, with adequate treatment, anxiety is a curable disorder.
Step 2. Talk to people you trust
Find someone you can talk to. It doesn't matter how much the person understands about your disorder, but being able to talk about your concerns with a friend or family member can be very helpful.
Step 3. Keep a diary
Your mental health therapist may suggest that you keep a diary to monitor some of your common fears and find triggers. Doing this can help you better understand the roots of your anxiety and develop strategies to avoid its triggers.
- Diary is an excellent place for you to shed any worries and worries. However, be careful that you don't use it to exaggerate the problem to the point of exacerbating your anxiety condition.
- At the beginning of each day, just write down a little information about your mood and any details about the day. It's okay to mention any worries you're feeling, such as an upcoming exam or a first date. Then, use the diary to develop strategies and ways to relieve stress factors that you have listed. After this brief “session” of thinking, close your journal and try to leave all those worries behind in it. Focus only on the solution, which is to take concrete action to mitigate the triggering factors without exaggerating any concerns.
Step 4. Try acupuncture treatments
Alternative treatment methods such as acupuncture have been shown to be effective in controlling stress and anxiety. Chinese healers believe that if the chi energy in the body is not balanced, the owner of the body will suffer from symptoms of depression or anxiety. Needles will be inserted at several key points in your body, to relieve any blockages in the chi energy channels and restore health and wellness. Talk to a mental health professional or your treating doctor to see if acupuncture is a good treatment option for your anxiety.
Step 5. Know that you are not alone
In the US alone, about 40 million people struggle with anxiety every day. And unfortunately, only a third of them get treatment. Take the necessary steps to seek outside help if you cannot control this anxiety on your own.
Tips
Live your life one day at a time. Know that anxiety doesn't go away overnight. Follow the guidelines above, and try to enjoy the good days while accepting that there will be bad days too
Warning
- Seek immediate treatment procedures. Trying to ignore the symptoms of anxiety and forcing yourself to move on without dealing with the problem in the right way will significantly worsen your symptoms and/or lead to depression. This will also make your recovery process longer and more difficult.
- If you feel depressed or suicidal, seek help immediately.
