Thinking about dangers and risks is a normal phenomenon, it help us to stay alert and to become a good problem solver. It’s only when worrying gets out of person’s control, it turns into a problem. If a person is constantly preoccupied with “what if " and worst-case scenarios, worry turns onto the cause of high pulse rate, insomnia, poor mental and physical health. Here are few simple steps to cope with anxiety and worry.
1. Breathing technique: The first thing to do when you get anxious is to take deep breath. Deep breathing is a powerful anxiety-reducing technique because it activates the body’s relaxation response. Try slowly inhaling to a count of 5, filling your belly first and then your chest, gently holding your breath to a count of 5, and slowly exhaling to a count of 5 and repeat several times.
2. Accept that you’re anxious: Remember anxiety is just a feeling, like any other feeling, by reminding yourself that anxiety is simply an emotional reaction, you can start to accept it. Acceptance is critical because trying to eliminate anxiety often worsens it. But accepting your anxiety doesn’t mean liking it or resigning yourself to a miserable existence. It just means you would benefit by accepting reality as it is – and in that moment, reality includes anxiety.
3. Question your worries. When people are anxious, most of the time their brains start coming up with all sorts of unrealistic ideas, which unlikely is going to occur. To avoid unnecessary worry, one should ask himself / herself a few questions like:
· Is there a reason to believe something is wrong?
· What evidence is there that something is wrong?
· If the worst possible outcome happens, what would be so bad about that?
· What are the options that I can select to handle that?
4. Focus on right now: When people are anxious, they are usually obsessing about something that might occur in the future. It is important that when a person becomes anxious, he/she can take a deep breath and pay attention to what’s happening right now around them. Even if something serious is happening, focusing on the present moment will improve your ability to manage the situation.