From time to time we all experience anxiety for some reason - real or imagined. But where is the line between normal and abnormal reaction?
Anxiety - is a universal response of the body, an important evolutionary mechanism that helps us to assess the potential threat and avoid senseless risk. "Healthy" anxiety motivates to action. But the prolonged state of anxiety, on the other hand, binds and interferes with objectively assess the situation. How to understand that the usual anxiety grew into something unhealthy?
signs of trouble
If a stressful situation long gone, and the alarm did not let go, it goes week by week, and anxiety, on the other hand, has become a permanent and painful.. Such a state - is an occasion to see a specialist.
anxiety disorder dangerous for the psyche and can lead to serious consequences: neuroses, depression, emotional burnout. In the background often develop neurotic syndromes. For example, overactive bladder syndrome (trips to the restroom are frequent and painful) and irritable bowel syndrome. Often start to disturb heart palpitations, chest pain, feeling short of breath, shortness of breath. Many complain about the "lump in the throat" and "heaviness in the head." With these physical manifestations of the body is trying to give signals: my resources are drying up, it's time to solve the problem!
Residents of large cities by 21% more likely to develop anxiety disorders
How to eliminate the cause of anxiety
People can live for years in a state of anxiety, get used to it and even considered normal. And go to the doctor when there are already health problems: pressure drops, pain, bleeding ...
The doctor prescribes a survey, sometimes even treatment. But it may not bring the desired relief. Because the reason that launched all of these negative consequences, persists. If you do not let the constant feeling of anxiety, consult a medical psychologist. If necessary, it is further direct to the skilled another profile.
If every day you experience anxiety, become fussy, decreased quality of sleep, you can not relax, attention and memory are scattered, it is already possible to speak of the manifestation of anxiety.
How to help yourself?
1. Determine the source of the alarm. If this is difficult, and you can not understand the cause of constant anxiety, you can work on this issue with a psychotherapist or clinical psychologist.
2. Find the right relaxing technique. It can be swimming, walking, sewing, painting, - any activity that helps you relax and have fun.
3. Adjust your lifestyle. Mental health is not less than the physical, are important enough sleep, good nutrition, physical activity. If the alarm does not go away, check with your doctor.
4. It is always important to remember that a healthy anxiety - not an enemy of our psyche. On the contrary, it is useful to fully mobilize all the mental resources and, as a consequence, more efficient operations. Therefore, you should not be afraid of trouble. You must be able to use it and get benefits from it!
5. When you strongly about something bespokoet, it is important to be able to escape. After all, anxiety - a thought process.
6. Reception can be distracting - wash with cool water (special attention is paid to reflexogenic areas - face, neck and neck area). Or take a hot shower, listen to music, drink a hot drink. Help and a variety of breathing techniques. The main thing - in any case not to aggravate anxiety thoughts that it is dangerous. Such thoughts a person can immerse yourself in the extra stress.
7. also help reduce anxiety "return to reality". Since we are concerned mainly about the future, it is important to always come back to the thoughts now, fixated on it. And be aware that currently poses no threat.
Anxiety: the norm or pathology to overcome / pixabay.com
Breathing exercises against anxiety
- Banishes anxiety. In this exercise, the entire burden falls on the diaphragm. That is, during slow breaths rises and falls only to the stomach and the chest remains motionless. Breathe 5 minutes.
- It calms the nerves. Right thumb close the right nostril, take a deep breath through your left. Then close the left nostril, exhale through the right. Continue this breathing for 5 minutes.
- Inhale deeply through your nose. Hold breath count to 3. On the count of 3, open mouth and on a deep exhale, say "Haaa ..." as long as the air is not completely out of the lungs.
Also you will be interested to read this: 5 ways to quickly deal with the fear and anxiety
