Feeling anxious can be a lonely, emotional state of mind.
Usually, we have the power to train our minds out of those negative thoughts and into better, more positive thinking habits.
So in this article, let’s discuss some helpful steps you can take to reduce the anxiety.
Here we will also discuss when you might need to seek professional medical help later on in this article.
First of all, let’s briefly explore what anxiety is, so that we can tackle it a bit better.
You might be feeling anxious if you’re worrying, a lot or you’re scared about something happening. Sometimes, You might feel a typical fight-or-flight response as your body recognizes anxiety as a form of stress.
This means you might feel your heart beating faster or you start sweating when you’re anxious.
But don’t worry, these are normal human feelings, and you are not alone.
So what can you do about your anxiety?
Well, by the end of this article, you will be equipped with a set of tools to help you master your mind.
Let’s take the first step together!
If you’re feeling anxious right now, the first gentle step is,
1.Close your eyes for a moment – Meaning of Anxiety Attack
Closing your eyes stops them from wandering and allows you to refocus your mind on how you’re feeling and how you’re breathing.
Here’s how you can refocus:
To refocus your breathing,
• try to feel the rise in your chest when you breathe.
• Does it feel rapid or heavy?
• Try to bring it under control using this technique.
• Inhale one breath over a 3-step count.
• Count upwards in your mind, slowly, like this:
• One, Two, Three
• Then exhale for another count of three.
• Focus on your breath to reach a calm, slower and steadier pace.
• Your heart rate should naturally go down as you refocus.
• And soon you will become aware of your feelings.
• Keep up the breathing control as you move
• On to the next step.
And that is,
2. To Refocus your Feelings – Meaning of Anxiety Attack
Try using this technique: imagine your feeling as a color, such as red, blue, or yellow. Then try giving your feeling a shape – maybe a circle, a square, or a triangle.
You could then give the feeling a texture is it smooth or rough? How about a temperature – hot or cold?
How does your feeling act? Meaning of Anxiety Attack
Is it still or does it bounce or melt away? This technique helps you pick apart how you are feeling.
It enables you to refocus because you need to concentrate on describing the feeling. This gives you time to work through it rather than act on impulse.
Most of your feelings are temporary and will pass. You need to give yourself the time to accept the feeling and move on from it.
This technique is excellent at buying the time to do that and shifting your focus from anxious, negative feelings to feelings that are more in control.
In fact, the technique you have just worked through is a great stepping stone to practicing meditation.
3. Meditation – Meaning of Anxiety Attack
Meditation is a great way to practice the technique you have just learnt.
Here’s a challenge for you: Make it a goal to meditate for one minute each day for 30 days.
You can set an alarm to remind you to meditate at the same time each day.
Mark your progress on a calendar and tick each day off as you go along – it’s so satisfying! And the best thing about meditation is that
You can do it anywhere – at your desk, on your sofa, or even on the bus – squeeze it in wherever you can!
Naturally, it will become part of your self-care routine.
Remember, your mental health is just as important as your physical health – so think of meditation as part of your mental health self-care routine. The more you practise, the greater the benefits -and you’ll be less anxious overall as you will get used to the regular “self-check-in”
You might find that practising meditation will help you with this next technique too.
4. It’s a concept known as “Respond rather than react”.
This involves taking a moment to think before deciding what you’re going to do next.
When you’re anxious, your thoughts might be confused and full of fear.
This can lead to negative impulsive decision-making. Kind of like a chemical reaction, you don’t want to erupt, you want a calm, calculated and slow response.
As mentioned before, being impulsive probably isn’t the best way to go when you need to decide something.
Buy yourself time to think by saying a set phrase to trigger the mental breathing and thinking techniques.
In conversation, this could be something like “That’s good to know. If you wouldn’t mind, I just need a moment to think about that!”
This helps put you in control of your thoughts to make a decision.
Speaking of which, another anxiety-busting technique you need to practice is,
5. Decision-making and problem-solving – Meaning of Anxiety Attack
Dwelling or obsessing over specific thoughts not only makes you feel worse about the situation but also wastes time and delays finding a solution to the problem.
It can be difficult to overcome feelings of anxiety. It may be helpful to recognize that feelings are temporary.
They will pass over time and may have to do with specific biochemical processes that are happening in your body at the time.
Maybe you didn’t get enough sleep, you’re hungry, or you’re still healing from an injury.
Focus on what you can do to make progress and suppress those thoughts which are holding you back!
Believe in yourself and practise this mantra: You will survive the discomfort!
Although, it’s easier said than done. You will want to reach for things that give you comfort.
Maybe a quick fix like a cigarette or an alcoholic drink. You might even reach for a cheeky sugary treat like biscuits or a caffeine fix like coffee.
Whatever your voice, try to avoid giving into it for comfort.
You’ve got everything you need up here. That’s right; you can make progress by rewiring your brain.
Your body can get into bad habits, and it takes practise and effort to get new, better habits.
Every now and again do something different. This pushes you out of your comfort zone and helps you learn from new experiences.
AND it could be something really simple like picking a new vegetable to try or picking a different flavored lip balm.
Adding some variety every day can jolt you out of negative, anxious or repetitive habits.
Repetitive habits also include your social media activity and the apps that you use. You could try minimizing push notifications on your phone from apps or switching off from social media and having a mini technology detox.
Notice when you are spending too much time doing something that could be distracting you from things you have to get done.
This may end up making you more anxious later as you run out of time.
But if you’re struggling with your anxiety, here are some signs that you may need to seek professional medical help.
Signs – Meaning of Anxiety Attack
One sign is that you may be having continuous negative or suicidal thoughts and they could also be stopping you from sleeping.
If you’re experiencing these thoughts, then please see your doctor or a health care professional as soon as possible.
Now sometimes anxiety might be physical as well as mental. By this, mean intentional self-harming or intoxication with alcohol.
As I’ve said before, healthcare professionals will not judge you for your actions.
They will always do their best to help you. All you have to do is reach out and give them a chance.