How to deal with anxiety?

We all deal with anxiety in one way or another. Anxiety, like fear, is a basic emotion that each of us needs to survive.

Those who have faced the problem of increased anxiety perfectly understand how much energy is spent when disturbing, frightening thoughts constantly arise in the head. Form your treasury of techniques and methods of self-help in situations where anxiety interferes with a full life.

A number of self-help techniques that you will have in your arsenal for use in situations of increased anxiety. Keep in mind that there are no universal ways to get rid of anxiety, it is important to choose the ones that suit you.

The technique consists of a series of questions that help to move from anxious experiences to constructive thinking.

If you feel anxious in the evening or before going to bed, then go to sleep under a heavy blanket. It gives a sense of security and unconsciously reminds us of the feeling when we were in the womb.

Consider helping others, especially those who are worse off. You can help animals. This will allow you to feel your strength and significance.

Alcohol and coffee suppress the activity of the central nervous system and slow down the active phase of neurons. In 2021, American scientists in the field of psychiatry and neuroscience conducted a study on the effect of caffeine on anxiety and panic attacks. Studies have shown that caffeine, roughly equivalent to five cups of coffee, causes anxiety in both healthy people and people with anxiety disorders.

When we are nervous, we believe that other people will definitely notice and judge us negatively. In fact, other people are more focused on themselves than on others. Remember how many people you remembered after a subway ride?

This technique allows you to write a supportive letter for yourself and read it in moments of anxiety or other experiences. Take a pen and paper, then imagine an imaginary friend - wise, loving, empathetic - and write yourself a letter on his behalf. Or write as if you are reaching out to a loved one who is suffering from the same troubles as you. After writing a letter, do not read it immediately, wait for the right moment when you need words of support. You can carry the letter with you on paper or as a photo on your phone. And maybe you will compose several letters;

Visualize a scale from 10 to 0 and visualize yourself moving the anxiety level arrow down to 0. Say each action to yourself as the arrow moves down to 0 so that you hear your anxiety level decrease and realize that it is you who is doing it .

Take a comfortable position, you can close your eyes.

Continue breathing to the desired level of relaxation.

In times of external instability, it is important to be able to feel like the captain of your ship, rather than the sea. And this is within the power of each of us, and the techniques given in this article will help you skillfully control your ship.