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Most Things You Worry About Will Never Actually Happen
Anxiety-reducing techniques
- Write down your negative predictions and test them out. See how often they come to pass.
- Allocate a specific time and place to think about your fears. Many find that it helps them escape from constant anxiety. They also find that when the scheduled time arrives, the problem no longer concerns them.
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We all worry
All people experience negative or troubling thoughts from time to time. Worry helps us to anticipate and prepare for the challenges in life.
But for some, worry can be persistent and overwhelming. People who worry a lot can become depressed and shift to a negative outlook on life.
Most worries never happen
People with anxiety disorders focus on the fact that bad things can happen. They also tend to face the same worries repeatedly.
Anxiety-reducing techniques
- Write down your negative predictions and test them out. See how often they come to pass.
- Allocate a specific time and place to think about your fears. Many find that it helps them escape from constant anxiety. They also find that when the scheduled time arrives, the problem no longer concerns them.
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Know How To Perceive Negative Emotions
Severe chronic worriers are less accepting of their emotions, meaning they're intolerant of uncertainty and negative emotions.
Meanwhile, non-worriers tend to look a...
Ask The Right Questions.
- Is it my problem?
- Do I have any control over it?
- Have I already done everything about it that I can? And is it imminent?
See Positive Outcomes
A worrier would likely only think of the worst-case scenario, while a non-worrier would have the capacity to think that there could be a positive outcome to a negative event.
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Learn To Relax
You cannot possibly feel anxious when you are in a state of relaxation. Try:
- Progressive muscle relaxation
- Meditation
- Yoga
- Visualiza...
Turn Your Thoughts Around
Worry is often a learned negative thinking pattern that can be contributing to your panic disorder symptoms. Since negative thinking typically develops over time, it can be unlearned and replaced with more positive views.
To do that, recognize and record your worries throughout the day, think it they are realistic and replace these negative thoughts with more realistic statements.
Journal Through It
By writing in a journal, you can work through your difficult emotions, uncover solutions to your issues, and change your perceptions and worries.
Getting started in journal writing can be a simple as a dedicated time each day to write down your inner thoughts.
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Worry
Worry is the cognitive part of anxiety, with it's repetitive and obsessive thought patterns in our mind. Worry is sometimes essential for us to solve problems or take action, provided we are not st...
Stress
Stress is a biological response(or a reaction) to external changes and forces beyond one's resources. Signs of stress include a rapid heart rate, shallow breath, and an adrenaline rush.
Acute stress or temporary stress is normal and even beneficial. Chronic stress is linked to health concerns like heart disease and a weakened immune system.
Ways to Handle Stress:
- Exercise daily.
- Focus your energy on what you can control.
- Know that your stress response is unique to you.
Anxiety
Anxiety is the culmination of worry and stress. It is a state of body and mind which is stressed and worried for no apparent reason, like a response to a false alarm.
An anxiety disorder is an acute form of anxiety and a serious medical condition.
How to Handle Anxiety:
- Curb your sugar, alcohol and caffeine consumption.
- Calm yourself by deep breathing and refocusing on your body parts.
- Distract yourself by listening to music or a little exercise.