5 Steps to deal with Anxiety

 

Anxiety is our body’s natural response when we come across something dangerous or fearful. It helps us get things done, like studying for exams, paying rent on time etc.

When we experience anxiety there are certain physiological changes. We feel restless, our hearts beat faster, we might experience breathlessness, chest pain, we sweat a little more than usual, and it may be accompanied with racing thoughts.

How to deal with Anxiety?

1.      Physical Acceptance: Telling oneself that this is just a feeling. Anxiety is uncomfortable but not dangerous. Changing the way one feels about anxiety is important. Rather than saying “I can’t stop myself from feeling this way, I can’t handle my anxiety.” We can start saying “It’s okay to feel this way sometimes”, “I am not enjoying this but this will not injure me.” One has to make space for anxiety.

 

2.      Practice Relaxation: Taking slow deep breaths, it is also known as abdominal breathing. Slowly breathing through nose, while the stomach rises, and then slowing exhaling through mouth, pushing out as much air as one can, as gently as possible. Deep breathing helps one relax through an anxious situation.

 

3.      Develop a Growth Mindset: One can let go of the need to do everything perfectly and replace that with a growth mindset. Shift goals from getting things done perfectly to learn things instead. Allowing self to make mistakes and learn from them.

 

4.      Practice Compassion toward Self: Give self credit for the smallest things that one achieves. Writing them down, sharing with family or close friends. Rewarding self for the little things that one does will motivate to pursue things further. Example, “Yes, I woke up on time,” or “I read 2 pages of a book”. So, rather than being harsh and saying “I cannot even do this much”, which is self punishing, one should be compassionate towards self.

 

5.      Face the fear: Running away from a situation provides short term relief from anxiety. When one faces the situation step by step one realises that the situation was only perceived to be fearful. Facing the fear along with relaxation helps deal with the anxiety. Telling self “I will do it even if it makes me anxious, I will do it till my anxiety is reduced to half.”       

 

 

5 steps to deal with Anxiety: Anxiety is our body’s natural response when we come across something dangerous or fearful. It helps us get things done, like studying for exams, paying rent on time etc. When we experience anxiety there are certain physiological changes. We feel restless, our hearts beat faster, we might experience breathlessness, chest pain, we sweat a little more than usual, and it may be accompanied with racing thoughts. First, physical acceptance of anxiety, telling oneself that anxiety is just a feeling. Second, practice relaxation, deep breathing helps one relax through an anxious situation. Third, develop a growth mindset, one can let go of the need to do everything perfectly and replace that with a growth mindset. Fourth, practice compassion toward self; give self credit for the smallest things that one achieves. Fifth, facing the fear along with relaxation helps deal with the anxiety.