How to conquer anxiety, when you can’t “just calm down”

Sometimes anxiety is not just emotions, and disease.

It might be related to anxiety

Anxiety is a natural autodrive development of a stressful situation to stress. The body feels the danger, triggers the response of fight or flight, throwing into the bloodstream adrenaline and noradrenaline, the heart begins to beat faster.

But in some cases, the anxiety attacks arise and quickly come to an end. While others become long and destructive. The script depends on what caused the alarm.

The events that happen to you

Perhaps this is the most common cause of unrest. We worry about the future. Worried about the health and welfare of loved ones. Wondering, will there be enough money to pay.

This daily anxiety is not dangerous. It takes place when a stressful situation ends. And decreases when you change to what? the routine calming activities, receive support from friends or just say to yourself, “cheer up!”

Hormonal changes

A vivid example – premenstrual syndrome in women. Hormone surges affect the operation of the brain? why even always even-tempered, and generally happy with life the girl may feel unhappy, hurt, deep sorrow for innocent reasons.

There is a more serious hormonal disturbances. For example, hyperthyroidism (increased production of thyroid hormones) enhances the nervousness. This means that people with this disease sharper and brighter responds to the slightest stress.

Chronic stress

It develops, if you day after day find yourself in a stressful situation. The reaction of “fight or flight” becomes constant, and endless hormonal explosion eventually depletes the reserves of the body.

Fear and excitement remain, because a stressful situation will not go away. But apart from them there are new symptoms: weakness, fatigue, feeling of a lump in my throat, a burning desire to wrap myself in a blanket and hide from the world.

In the end, the case may go to the development of psychosomatic diseases and mental disorders.

Depression

The word “depression” is often used as a synonym of concepts “bad mood” or “lack of energy”. But this is incorrect. Depression is a full – fledged mental disorder caused by an imbalance of chemicals in the brain. This is a serious disease, one symptom of which is anxiety.

If depression is not treated, it can cause other problems, such as heart and blood vessels, and to acquire other mental disorders.

Anxiety disorder

About anxiety disorder say when anxiety is constant or acute attacks lasts more than six months and manifests itself in physical symptoms: palpitations, sweating, weakness, inability to concentrate on anything? more than just fear.

But to assume that mental disorder is possible and before – on a number of characteristic symptoms inherent in different types of anxiety disorders. Listed below are the most common.

1. Generalized anxiety disorder

Behind this definition hides regular and excessive anxiety for the smallest of reasons, which is almost out of control and affect the physical well-being. For example, you sincerely, to tremble at the knees and pain in the heart area, survive, if anyone? some of the family members is delayed for five minutes. Or have a cold sweat every time I take a new project because all the time afraid to make a mistake. Sometimes, panic causes even the phone ring.

Generalized anxiety disorder is often accompanied by other types of anxiety disorders, or depression.

2. Social anxiety

She is social anxiety disorder. People are very sensitive to the attitude of others. He was terribly afraid to be ridiculed, rejected, unnoticed.

This fear is so great and uncontrollable that, when necessary, to “go to the people” sociophobe literally knees weak. So he avoids social contacts.

3. Anxiety disorder associated with the condition

It usually manifests in those who suffer from serious physical disease. For example, диабетомDiabetes and anxiety.

Diabetics can worry about? having to constantly watch your weight, diet, blood sugar levels. They worried? because of the higher risk of complications from hypoglycemia to heart disease or kidney disease, stroke.

The fears of those who have been diagnosed of cardio? vascular disease, asthma and other respiratory disorders, cancer, skin diseases and so on.

4. Phobias and irrational fears

These are called specific objects or situations. For example, it may be the fear of spiders – is so exaggerated that people can’t come into the room if he sees a piece of the web. Or claustrophobia, which does not allow a person to use the elevators or the subway. Or the fear of flying.

5. Panic disorder

It manifests itself by repeated attacks of severe panic. They last for a short time, often minutes, but they have very unpleasant symptoms: shortness of breath, palpitations, chest pain, fear of impending death.

During panic attacks the person is not in control of his behavior: he may fall, or scream. From? for fear that the attack could happen again at any time, new disorder the same social anxiety or anxiety associated with the condition.

Other mental disorders

Excessive and continuous anxiety is a common symptom of other mental disorders. For example, schizophrenia, obsessive? compulsive disorders (obsessive-compulsive), manic? depressive psychosis, disorders related to alcohol and drugs.

How to understand what you have

In fact, the question should sound differently: “I Have anxiety, which I can handle, or the situation gets out? of control?”

In fact, the border between these States is quite conditional. To find it, offer to answer seven questions:

1. You regularly catch yourself on the fact that concerned, annoyed, tense, and it becomes your habitual condition?

2. Anxiety prevents you from working, study, interact with people, build relationships?

3. You have an irrational fear (for example, you are afraid to go down into the subway), but to overcome it fails?

4. Do you believe that if certain things are not done properly (e.g. not to place shoes on the shelves or not to perform a small ritual before the start of the day), it may be something catastrophic?

5. There are situations or actions which you regularly avoid because you are afraid?

6. Do you have sudden attacks of severe panic, during which you can’t control yourself?

You feel that the world is a dangerous place, which is just enough to make a mistake to become a victim of fraud, get sick, lose money or lose friends?

In principle, it is only a “Yes” to indicate a worrisome or other mental disorder. If such answers more than one, you need help.

How to get rid of anxiety if it is not connected with a mental disorder

In this case, the help of conventional methods to control stress. Dozens of them. Here are the most popular and effective.

Take a few deep breaths and long exhalations

Scientists at Stanford University have found the brain region that links the frequency and depth of breathing and emotional state. As it turned out, and the more superficial we breathe, the greater the nervousness and agitation of the test.

Turn on soothing music or listen to nature sounds

In 2017, the researchers proved that when people listen to nature sounds, their stress level is markedly reduced. The same applies to the quiet subdued music.

By the way, here is a soothing track written by scientists of the British Academy of sound therapy:

Switch from your theme that is causing your concern

For example, if you are nervous of? for news, turn off the TV and log out of social networks. Instead, watch a Comedy or romance, read a book, play with the cat, call a friend. Your task is to fill your head with what? others, to escape from a stressful situation.

Take your hand

A lot of options. Start to knit. Planted flowers under the Windows. Read your child a book or spend along with him a couple of physical experiments. Wash the dishes or clean the apartment. These classes will help you to switch.

Learn to tell yourself “stop”

Watch your thoughts and stay on time. If you catch yourself thinking about? it is disturbing, realize this fact. Imagine taking the idea that a concern, together and set aside. And then consciously start thinking about it? the other – about the situation that you can control.

How to get rid of anxiety if it is caused by a mental disorder

In this case, deep breathing, unfortunately, almost useless. If anxiety has reached the level of mental impairment, you need assistance.

Talk to your doctor

For starters, you can visit a therapist to tell him about the symptoms and ask for recommendations.

The sooner you seek help, the easier it is to regain cheerfulness and positive attitude to the world.

Another option is to consult a therapist. A specialist will be able to determine exactly what is happening to you and what is the violation interferes with life.

Change the way of life

Most likely, in the first place, the doctor will advise you to reconsider habits.

1. To give up alcohol, coffee, beverages with a high sugar content and energy. They excite the nervous system and can increase anxiety.

2. Exercise regularly. Physical activity increases the levels of endorphins – the hormones associated with good mood.

3. Eat a healthy diet. This will increase the reserves of your organism and reduce the negative effect of the reaction of fight or flight.

Sleep at least 8 hours.

4. To try relaxation techniques. It may be regular meditation or yoga.

Go psychotherapy

This is the most effective way to cope with anxiety and other disorders. There are different types of psychotherapy, but the most popularimeter for Anxiety Disorders are cognitive? behavioral and exposition.

1. Cognitive? behavioral therapy

Her idea is that your health does not depend on stress, and how you treat it. Therefore, the therapist will teach you

1. Identify the negative thoughts, what do you think of when you start to worry. Example: “will laugh”.

2. To evaluate and challenge the negative. This means to ask questions: “And whether it bad that I’m worried will happen? And if so, whether or not this will have catastrophic consequences? Maybe it’s not so bad?”

3. Replace negative thoughts realistic.

2. Exposure therapy

It is based on the assumption that the attempt to avoid stressful situations only makes the fear stronger. To learn how to control it, you have to meet him face to face. Of course, this will not happen immediately.

First you with your doctor write out the steps that will help get rid of anxiety for you. For example, if your goal is to cope with the fear of flying, the list may include such steps:

• look at the pictures of the aircraft cabin and passengers;

• to read the good reviews about the flights;

• to describe what the reward is waiting for you after landing;

• buy a plane ticket;

• registration for flight;

• tea at the window.

Then under the guidance of your therapist you will work with the list. The goal is to stop at each spooky item to until the fear is reduced. Most of the time it will take to study the first steps.

As you complete each paragraph you will put a fat checkmark. This will help you be sure that you keep the situation under control, and facilitate further movement towards the goal.

If necessary, take medications

In some cases, only psychotherapy is not enough. To relieve anxiety, the doctor may prescribe you medication. For example, sedatives or antidepressants.

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