Tips To Understand And Manage Anxiety - 10 Simple Questions To Ask
Arya Warunjikar
Final Year B.Tech Chemical Engineering Student - VIT Pune || Representatives Director - Science Opp's Connect || Environment Enthusiast
Anxiety.....Overthinking......Depression.....
We're familiar with these words, right? At any phase of life, we go through these feelings. These words mentioned above have different meanings, but they're inter-related. They follow this path:
Anxiety ----> Overthinking ---> Depression
What Is Anxiety?
Anxiety is a natural human emotion that everyone experiences from time to time. However, when anxiety becomes excessive, persistent and interferes with daily life, it may be a sign of an anxiety disorder. Anxiety disorders are the most common mental health conditions, affecting millions of people worldwide, at any age group.
Anxiety is characterized by feelings of worry, nervousness or unease, typically about an event or something with an uncertain outcome. It can manifest physically through symptoms like a racing heart, sweating, trembling and difficulty concentrating. While some anxiety is normal and can even be helpful in certain situations, excessive anxiety can be debilitating.
Types of Anxiety Disorders
1. Generalized Anxiety Disorder (GAD)
Persistent and excessive worry about various things, even when there is no apparent reason to worry.
2. Social Anxiety Disorder (SAD)
Intense fear of social situations, where one might be judged or scrutinized by others.
3. Panic Disorder
Recurrent unexpected panic attacks, which are sudden episodes of intense fear that peak within minutes.
4. Special Phobias
Intense fear of a specific object or situation, such as spiders, cockroaches, heights or flying.
Symptoms of Anxiety
Ways to Overcome Anxiety
To overcome anxiety, you may have to think about the situation again. Ask yourself these questions when experiencing anxiety, and you will feel better:
领英推荐
1. What am I feeling right now?
- Take a moment to identify the specific emotions you're experiencing. Are you feeling worried, nervous, restless, or irritable?
- Naming your emotions can help you gain a better understanding of what you're going through.
2. What triggered this anxiety?
- Try to pinpoint the specific event, thought, or situation that may have led to your anxiety.
- Identifying triggers can help you develop coping strategies for future situations.
3. What thoughts are going through my mind?
- Pay attention to the thoughts that are fueling your anxiety. Are you catastrophizing, overgeneralizing, or engaging in negative self-talk?
- Challenging these thoughts can help reduce their power over you.
4. Are these thoughts realistic?
- Examine the evidence for and against your anxious thoughts. Are they based on facts or assumptions?
- Often, anxious thoughts are exaggerated or distorted.
5. What is the worst that could happen?
- Consider the worst-case scenario and then ask yourself how likely it is to actually happen.
- Even if the worst-case scenario does happen, how would you cope with it?
6. What can I do right now to feel better?
- Think about immediate actions you can take to soothe your anxiety. This might include deep breathing, relaxation techniques, or engaging in a distracting activity.
7. Have I faced similar situations before? How did I handle them?
- Reflect on past experiences where you successfully managed anxiety. This can help you build confidence in your ability to cope.
8. What would I tell a friend who was feeling this way?
- Offer yourself the same compassion and understanding that you would offer a friend in a similar situation.
9. Is there anything I can do to change the situation?
- If there is a problem you can solve or a situation you can change, take action. This can help you regain a sense of control.
10. When in doubt, get it out!
- Find a trusted friend, family member, or therapist to talk about your anxiety. Sometimes, simply voicing your fears can help lessen their intensity.
So, whenever you face anxiety at any time in your life, understand that like any other feelings, anxiety is also a feeling, and it is very natural to feel it. Just trust yourself and ask the above questions to yourself, and you'll understand that whatever was going at the back of your mind was not at all required, and you will feel very comfortable from within.
Please subscribe this article for more weekly insights!