The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are more obvious than the reason you are anxious. But, to get to the root of your anxiety, you need to stop and think about your thoughts and feelings.
Writing all that bothers you or talking with a friend can help you understand your anxious feelings.
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Anxiety is typically experienced as worrying about a future or past event. But anxiety loses its grip when you clear your mind of worry and bring your awareness back to the present.
When anxiety takes you out of the present, regain control by sitting down and taking a few deep breaths. You can also try using a breathing exercise and mantra.
Many times anxiety stems from fearing things that haven’t happened and may never occur. Control how you deal with the unknown and turn your anxiety into a source of strength by letting go of fear and focusing on gratitude.
However, your anxiety may be rooted in realistic fears. If so, then taking action may make you feel more in control of the situation and may be the only answer to reducing your anxiety.
Occasional anxiety is normal, but chronic anxiety can be a sign of a diagnosable anxiety disorder.
If you are experiencing regular anxiety or panic symptoms, talk with your doctor or other professionals who treat panic disorder. They will be able to address any concerns you have, provide information on diagnosis, and discuss your treatment options.
Focusing on worrying instead of solving your problems can become a form of procrastination. Plus, putting off responsibilities that you need to take care will only add to your worries.
Push past procrastination by making a list of all of the things that you need to get done. By writing a to-do list, you get all of those anxious thoughts out of your head and on paper.
Short-lived episodes of anxiety are normal and can actually enhance productivity. But if they last beyond truly stressful moments and seep into everyday situations, they can be a clinical problem.
Too much anxiety can affect your relationships, your work, and even your health. So it’s important to know how to differentiate between healthy anxiety and a potential anxiety disorder, and what to do if you see your anxiety getting out of control.