DEALING WITH ANXIETY

Have you come across times when you suddenly feel that your heart beat has increased, bouts of worries clouding your mind, increased sweating/ hot and cold flushes?? Well, that’s what we are talking about… ANXIETY.

Anxiety is an anticipation of future threat. It is a blend of complex unpleasant emotions and thoughts which are oriented to the future. It has 3 main components-

1. Thought- involves negative mood, worry about possible future threat or danger, sense of inability to predict the future threat or danger or to control the same

2. Physiology (body functions)- anxiety creates a state of tension, increased heartbeat, increased sweating, chest pain, feeling dizzy, chills or hot flushes

3. Behavior- anxiety may create a strong tendency to avoid situations where danger may be encountered

Here are few ways you can help yourself with

Watch your anxiety episodes and be aware of how it slowly builds up. This includes being aware of your thoughts and body functions (the first signs).

1. Relaxation (Deep Breathing)

A very useful technique if used while the anxiety is building up, however, not so helpful when the anxiety is full blown. Close your eyes and count from 1 to 10 and backwards from 10 to 1. With each count, take a deep breath in, hold and then let it out. Repeat the same with each count. You will observe that your mind is floating away to different places, however keep the focus on the counting and breathing.

2. Physical Exercise

This will release positive chemicals in your brain which helps you against any excessive negative thought or mood.

3. Sleep Well

Both quantity and quality of sleep is highly important. If anxiety is making it difficult for you to get good sleep then follow sleep hygiene routine for yourself.

4. Select a “WORRY TIME”

Set some time apart (15 to 20 minutes) in a day to focus on your worries and look into what’s causing them and learn how to deal with them. Every other time when a worrisome thought crosses your mind and you catch yourself dwelling on it, remind yourself about your exclusive time to worry and return to doing your regular activities.

5. Distraction

When you see the first signs of anxiety, distract yourself and keep yourself occupied with any activity that keeps your mind fixed on the same.

6. The “54321 game”

• Name 5 things you can see in the room you are in

• Name 4 things you can feel (eg-“feet on the ground”; “Spectacles on your face”; What is in front of you that you can touch?)

• Name 3 things you can hear right now (eg- tv, radio)

• Name 2 things you can smell right now or 2 things you like the smell of

• Name 1 thing you can taste (eg- have a glass of water or a chocolate)

7. Recall a past positive experience

When your’ anxious, your mind is filled with bouts of negative thoughts and experiences, at that point you have to take a moment out, close your eyes and recall a positive experience from your past in detail. This will help you to make a shift in your attention from the negative to the positive and also give you the understanding that you can control your mind

8. Take Professional Help

All of us go through bouts of anxiety every now and then, for some it’s more regular, for some it’s not. However, when it starts affecting your daily functioning (eg- difficulty in concentration; physical symptoms of anxiety) it’s best you take professional help for the same.

“Anxiety’s like a rocking chair. It gives you something to do, but it doesn’t get you very far.”                                                                                                                                    

                                                                                                                                                – Jodi Picoult