From time to time, we all feel anxious about something, real or imagined. But where is the line between normal reaction and pathology? Anxiety is a universal reaction of the body, an important evolutionary mechanism that helps us assess the possible threat and avoid senseless risk. “Healthy” anxiety encourages action. But a prolonged state of anxiety binds and prevents an objective assessment of the situation. How to understand that the usual anxiety has grown into something unhealthy?
Signs of trouble
If the stressful situation is long over, and the anxiety does not let go, it passes week after week, and anxiety, on the contrary, becomes constant and painful… This condition is already a reason to consult a specialist.
Anxiety disorder is dangerous for the psyche and can lead to serious consequences:
- neuroses,
- depression,
- emotional burnout.
Against this background, neurotic syndromes often develop. For example, hyperactive bladder syndrome (trips to the toilet become frequent and painful) and irritable bowel syndrome. Most often begin to worry about rapid heartbeat, heart pain, shortness of breath, shortness of breath. Many complain of a “lump in the throat” and “heaviness in the head.” With the help of such manifestations, the body tries to send signals: my resources are depleted, it’s time to solve the problem!
Eliminate the cause
People can live for years in a state of anxiety, get used to it and even consider it the norm. And they go to the doctor when there are already health problems: pressure drops, pain, bleeding… The doctor prescribes examinations, sometimes even treatment. But this may not bring relief. Because the reason that triggered all these negative consequences remains unresolved. If you do not let go of the constant feeling of anxiety, seek the help of a medical psychologist. If necessary, he will refer to specialists of another profile.
Importantly! If every day you feel anxious, become fussy, decreased sleep quality, you can not relax, attention and memory are distracted, you can already talk about the manifestation of anxiety.
How to help yourself?
- Identify the source of anxiety. If this is difficult and you cannot understand the cause of the constant anxiety, you can discuss this with a psychotherapist or medical psychologist.
- Find a suitable relaxing technique. These can be swimming, walking, embroidering, drawing – any activity that helps to relax and have fun.
- Adjust your lifestyle. For mental health no less than for physical, good sleep, proper nutrition, physical activity are important. If anxiety persists, consult a physician.
Breathing exercises for anxiety
- In this exercise, all the load falls on the diaphragm. That is, during slow inhalation-exhalation, only the abdomen rises and falls, and the chest remains stationary. Breathe for 5 minutes.
- Close the right nostril with the thumb of the right hand, take a deep breath through the left. Then close the left nostril, exhale through the right. Keep breathing for 5 minutes.
- Take a deep breath through your nose. Hold your breath and count to 3. At the expense of three open your mouth and on a deep exhale testify “haaa« “until the air is completely out of the lungs.
Psychologist’s advice
It is always important to remember that health anxiety is not the enemy of our psyche. On the contrary, it is useful for the full mobilization of all mental resources and, as a consequence, more effective activities. Therefore, you should not be afraid of anxiety. You need to be able to use it and get the most out of it!
When you are very worried about something, it is important to be able to abstract. After all, anxiety is a mental process.
What exactly are distractions that can help? As an option – wash with cool water (special attention was paid to reflexogenic zones – the face and neck and neck area). Or take a hot shower, listen to music, have a hot drink. A variety of breathing techniques will also help. The main thing – in any case not to increase anxiety about the fact that it is dangerous. With such depressive thoughts, a person can immerse himself in additional stress.
“Return to reality” will also help reduce anxiety. Since we are mainly concerned with the future, it is important to constantly return to the present, to focus on it. And realize that this does not pose any threat.