Attention attention, it’s #NatonalRelaxationDay! Which means we are all officially ordered by the Twitter-verse to take time out and focus on ourselves, our likes and ways to relax. In today’s blog post, we’ll be learning all about anxiety.
Worry is a normal part of life, and can even be helpful in some instances. We often worry about things that are present in our lives, such as finances, work, and family, and this worry has the potential to help us make good decisions in these areas. It is possible, however, for worry to become more confronting, emotionally, than these every day worries. If you are experiencing worries that are excessive, uncontrollable, or irrational, and have been experiencing these worries for an extended period of time, you may be suffering from Generalised Anxiety Disorder. If you feel that your worrying is out of your control, and that you need some help understanding and dealing with it, this information and advice may help.
What are the signs of anxiety?
- Excessive worrying that lasts for months
- Feeling restless or on edge
- Being easily tired.
- Excessive list making
- Seeking reassurance from others
- Having difficulty concentrating, or having your mind go blank.
- Having tense or sore muscles.
- Having difficulty falling asleep, staying asleep, or having restless, unsatisfying sleep.
What causes anxiety?
Being anxious, tense, fearful when threatened is normal and helpful, as the anxiety increases the ability to flee or fight the threat. People who inherit or develop a nervous temperament see the ordinary world as threatening and, if they do not learn to cope, will react to minor threats as if they were major. Hence the persistent and pervasive worrying. So, how do you deal with anxiety? We’ll be exploring a few different options below.
Cognitive Behavioural Therapy (CBT)
Getting better means gaining control over worry. A number of psychological treatments have shown to help people with anxiety, but cognitive behavioural therapy (CBT) produces the most consistent and long-lasting improvements.
Be patient. Don’t be in a hurry to change your thoughts and feelings.
Thoughts and feelings will come, they will stay, and then they will go. Experiment with being fully present, without needing to push away any thoughts or feelings. There is no anxious feeling and no anxious thought that is stronger than you. However big they feel, you will always be stronger and more resilient. Be patient. Be open. Be curious. See what wisdom lies at the end of your anxious thoughts and feelings if you stay with them, rather than fight them. Let them stay for long enough to realise that you have no need for them today.
Focus on something less anxiety-provoking
At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. Here are a few ideas of things you can do:
- Listen to music
- Go for a walk or engage in some other form of physical exercise
- Do some chores or organizing around the house
- Engage in a creative activity, such as drawing, painting, or writing
- Read a good book or watch a funny movie
- Pray or meditate
Figure out what's bothering you
To get to the bottom of your anxiety, put some time aside to exploring your thoughts and feelings. Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to be keeping you up at night, try keeping a journal or notepad next to your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings. Make it a habit to regularly uncover and express your feelings of anxiety.