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Surprising ways to beat anxiety and become mentally strong - according to science
Wait To Worry
People get particularly self-critical when mistakes are made, and anxiety makes them even more unkind towards themselves. One needs to stop the constant self-criticism and worry. In case a mistake is made, we don't need to start worrying immediately.
The strategy of 'Wait To Worry' doesn't feed any energy to our negative emotions, thereby removing stress and anxiety.
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Anxiety
Anxiety can manifest itself as fear, restlessness, getting easily irritated, an inability to sleep or focus. Other symptoms include stuttering, sweating, finding it hard to talk to others, and feeling of being constantly judged.
Anxiety can also appear as a panic attack, or even a generalized anxiety disorder, in which one keeps on worrying and dreading the future. Left untreated, anxiety can lead to depression, early death, and suicide.
Doing It Badly
It's a normal human trait to wait for the perfect time before starting anything. This can cause long delays, stress, and anxiety. Indecision leads to inertia and while it is good to plan first, one should dive into action and expedite up the decision-making process to avoid losing the 'time window'.
'Doing Ii badly' springs us into action, and we can fine-tune the process as we go ahead. We stop worrying about things and start to move courageously.
Wait To Worry
People get particularly self-critical when mistakes are made, and anxiety makes them even more unkind towards themselves. One needs to stop the constant self-criticism and worry. In case a mistake is made, we don't need to start worrying immediately.
The strategy of 'Wait To Worry' doesn't feed any energy to our negative emotions, thereby removing stress and anxiety.
Find Purpose
- Being neurotic and in a constant state of worry about your problems leads to poor mental health.
- Doing something for others takes the spotlight off from us, and our stress, anxiety and worries are not highlighted for the time being.
- Giving our time to helping others selflessly is shown to boost our mental health.
Viktor Frankl
"For people who think there's nothing to live for, nothing more to expect from life … the question is getting these people to realize that life is still expecting something from them."
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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.
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Stop And Breathe
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 a...
A Simple Breathing Technique
- Sit in a comfortable position.
- Close your eyes and inhale slowly through your nose.
- Exhale deeply.
- Continue to breathe deeply and fully. Allow your breath to be a guide to the present.
- With each breath in, think to yourself “be” and with each breath out, focus on the word “present. ”
Figure Out What's Bothering You
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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Pandemic Anxiety
Excessive anxiety around this global pandemic is becoming a mental health epidemic across the world.
While a certain amount of stress is useful, it needs to be channelled to help us act in t...
Times of Uncertainty
Humans subconsciously look for self-protective assumptions when faced with uncertain situations, and different personalities have a different level of ‘optimism bias’. This bias, however, has the opposite effect when faced with a life-threatening, invisible enemy.
Those who have faced adverse situations can turn to panic buying and hoarding, with some feeling empathy towards others as well.
Talking To Children
Children think of the world as a safe, good place, as they are shielded from the worst aspects. With this new virus, we need to help them adjust, telling them to stay home as there is a strange bug outside that makes elders sick and can be spread easily to them. They also need reassurance and age-appropriate answers to help them comprehend the situation.
Example: You can tell them that kids seem to not get very sick from this, but it affects older people more
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