By Everyone at some point in their life gets a chance to experience this nauseous feeling that one cannot tolerate at all. The feeling is medically termed as anxiety, a state where one feels over-dramatically stressed and loses control over their regular ability to handle themselves. Someone gets anxious during the exam, some while speaking in public. Some get anxiety for small things including listening to other’s rude opinions or whatever. The brain stops workings, the heart starts bursting and the stomach gets an earthquake. The feeling is unusual but is real. Those who have experienced can relate to me better.
I too in different situations or areas of my life get anxious and go out of my mind. For others, the same situation might work as normal but for me, my mind feels like something bad is coming. I start to think then I happen to overthink. I draw all the possible outcomes of an event in my mind, and blindly believe the worst possible outcome is going to be the reality. Then I panic. The reality rarely matches my imaginary worst scenario but by then I get hopeless and I am blinded by my thoughts. So, I either skip away from the situation or I make an excuse to get out from there; either way, I run away.
This is a real problem for me, but it is an imaginary problem for others who think it will go away as you get older. But only those who experience anxiety knows that if not taken care of this feeling, it can get worse in days to come. That’s why I am sharing how I try to ease my mind every time I get anxious.
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Take Deep Breathe
I have noticed that when I get anxious, I forget to breathe normally. So, every time, I get anxious, I stop doing everything, close my eyes, and take deep breathes. I sit down for a while if possible and take deep breathes. If you get anxious too, try to learn some breathing techniques to ease your mood. I prefer using the 4-7-8 breathing technique where you inhale through your nose as you count to 4, hold them as you count to 7, and exhale through your mouth as you count to 8. Well, there are many breathing techniques out there. Find one that suits you and practice deep breathing techniques next time you are extremely overwhelmed and anxious.
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Wash Your Face and hands
When anxiety hits you, your body temperature rises up automatically. You get a bit dizzy or get nausea and headache. Though symptoms might differ from person to person, either way one gets over-stressed. In these situations, I search for a tap nearby and rinse my hands. I wash my face with cold water and relax first. Taking a cold shower will aid in calming your mind. This, in a way, cools my heated body and I feel better. Give it a try, it might work for you as well.
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Listen to Music
Anxiety will stop you from concentrating on your work or things. Better take some musical breaks in these situations. It doesn’t have to be a sound/music with particular Herz or Gigabyte. Simply, tune in some good music and sing along. I listen to ‘Fix You’ By Coldplay when I get anxious.
That song hits my slippery mood and calms me down every time. I believe music has the power to change your mood so, I suggest you make a playlist of your own that best defines you. Play them when you’re hit by anxiety. Listening to speeches, comedy, and guided meditation works for many.
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Embrace good around me
When you are not in a good mood and your mind/body is not responding properly, try embracing good things around you. Be thankful for yourself. Be happy for who you are and thank yourself for not being that harsh on yourself. Understand that running away from anxiety is not a solution. It will never go away that way. So, I try to find good things around me when I am anxious, like a tree, sky, or a happy person or even fresh air. Make yourself feel special. Whenever I get anxious, I find a mirror or rear camera and whisper to myself, “Everything will be okay.” Some imagine themselves in seashores, some kiss their hands and some dance. Find what makes you calmer and don’t let your anxiety win over you.
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Sleep or Relax
Nothing feels best that sleeping or relaxing when you get anxious for whatever reason. May it be work pressure, personal problem or the fear of getting rejected that arouses anxiety in you, sleep or rest is the best way to relieve your stress and anxiety. Don’t think of anything, be in the present moment and relax your mind. Lack of hygienic sleep also increases your anxiety level. If you have something big for tomorrow and you are getting anxious about it, remember to take a good sleep and make yourself calm and relaxed.
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Write down your thoughts
Notice, when you are anxious, thousands of thoughts jump inside your head. Try writing them on paper. Half of your thought will go away as you sit you write. Then write what still haunts your mind. Try to find time, place, and situation or people who work as a cue for your anxiety and notice your anxiety level. The more you observe your problem, the better and faster you will be able to solve them. Writing helps you declutter your negative thoughts. Try replacing your negative thoughts when you are anxious by positive thoughts and read them over and again. I do this everything I get anxious and it works.
“Fake it till you make it,” says my friend who overcame his anxiety by faking he’s not getting anxious over exam anxiety. It definitely took him years, but he succeeded.
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Consult with a doctor
Mental health is important and there are doctors for mental health care. This doesn’t mean you have to be mad or psychopath to visit a mental health counselor. If your anxiety, stress, depression, or whatever mental problem is making a serious problem in your life, try getting an appointment with a counselor. There are psychiatrists and psychologists. Prefer going to psychologists or counselors as they treat your problem without using any kind of medication. If this doesn’t work and you need special care, there are psychiatrists always as an option.
But more that than have faith in yourself. You can rest, take breaks, write your thoughts, take deep breathes, and try to control yourself if anxiety hits you. If you know any other way we can handle ourselves when anxiety hits us, write them in the comments.
Take care of yourself.
-Read More by Susan Chaudhary
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