Anxiety is by no means a psychic state to eradicate and eliminate, but only a very important resource that we must learn to manage and control.
Being mind and body bound, any threatening thought will translate it into bodily reactions such as sweating, tachycardia, increased body pressure, tremors, dizziness, mental confusion, sleep disturbances, difficulty in breathing, nausea, chills or hot flashes, alterations appetite, muscle tension, fatigue, memory difficulties, and concentration.
Here are 5 simple strategies that you should know to combat anxiety that have negative affect on ourselves, our behavior, and how we relate …
1) What is anxiety?
The more you perceive a threat as imminent, likely to occur and potentially catastrophic in its consequences, the more your anxiety level will increase. Increasing the awareness that you can face it and enhance your confidence in your skills will reduce stress, nervousness, tension, and internal agitation.
2) From which time you suffered from anxiety
The anxious state that you live is always tied to the fear of a possible, more or less likely, threat, more or less imminent.
What fears mainly generate your anxious states?
What do you think is happening in your relationships?
What terrible and terrifying scenarios would open if those fears were realized?
Failure, perfectionism, abandonment, disappointment of others’ expectations, compromise of their own social image, inability to provide for oneself, threats to their health are only some of the topics that we certainly need to know and deepen!
Identifying anxious thoughts is the first important step needed to manage anxiety!
3) Distance to thinking
Taking a distance from what you think is a crucial step in lowering anxiety. What passes by your head does not absolutely have to be considered as an absolute truth or as a command you must obey.
Considering your thoughts as unreliable truths might force you to project yourself into a catastrophic future or a past bankruptcy, diminishing your value and your ability to act on the present to improve it.
Do not set yourself in trying to escape or eradicate thoughts, ideas or memories … Many of you will have to learn to accept and welcome them, making them powerless to negatively affect your everyday life and relationships. Distinguish your person from your thoughts … Having anxiety does not mean being anxious … Having a problem does not mean being a problematic person!
4) Current alternative pensions
Very often, anxiety offers you only an interpretive possibility of reality, generally of a catastrophic nature: “I’m going to die”, “the exam will definitely be a failure,” “my partner sooner or later will leave me” etc.
Tense living, restlessness, nervousness, agitation and panic are very closely related to the fact that your mind considers only one hypothesis of what happens, focusing only on the clues that can confirm it and not by worrying about falsifying that belief.
Formulating more alternative hypotheses, without focusing only on the most terrible and most feared one, favors lowering anxiety by making believable other interpretative possibilities of reality.
5) Define the situations that make answers
Set the path to lower anxiety, increase self-esteem, and improve your relational, social, and professional skills.
It is of crucial importance to have clear in your mind what are the situations, places and conditions that you are creating strong anxious lives.
Knowing about the triggering factors anxiety is a major compass to begin pursuing the right path to change.
Avoiding what scares you only confirms to yourself the idea that you cannot handle this situation, that you are inadequate and that you do not have the right power or the right value to deal with certain situations.
Exposing yourself gradually to what you are tempted, accompanied by a valued professional figure, is a first important stage that, in addition to decreasing anxiety, raises the tone of mood and increases self-esteem and self-efficacy.
Learn to know what makes you anxious to power yourself in your life.
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