Save yourself, from yourself

You’re sitting at reception, wondering if you are prepared for your interview 현우진 강의 다운로드. Your hands are clammy, your mind is swirling with a million possibilities of everything that could go wrong, your chest feels tight and you can’t breathe.

We all feel anxious at times during stressful situations, but if the feelings of anxiety distract you from participating in everyday life, then you may need help. Anxiety causes both physical and psychological effects.

Signs of anxiety

  • Feelings of panic or fear
  • Trouble sleeping
  • Shortness of breath
  • Pounding heart
  • Muscle tension.

Stop… breathe

Avoiding or running away from your problems, never solves the problem. In fact, it just worsens things, especially with a disorder like anxiety. Rather, accept and recognise the root of your anxiety and then plan to work through it. For example, if you are constantly worried about forgetting things, set alarms, write out to-do lists, or get a chalk board to record your tasks. Don’t place extra pressure on yourself by trying to make too many changes at once. Break down the root of your anxiety into manageable pieces.

Ease up

When you are stressed or anxious, you feel it in your body. Tense muscles, a headache and fatigue add to the overwhelming waves of anxiety, so consciously relaxing will help.

  • Take a hot shower to unwind your tense muscles after a long day.
  • Go for a massage, and if you can’t afford it, ask a loved one to give you one.
  • Get enough sleep each night. If you have trouble sleeping, try a warm bath before bed or read something easy and soothing.
  • Get moving. Exercise is a great way to release stress because when you exercise, you release endorphins (feel good hormone). Try brisk walking, yoga or Pilates, to get your body pumping.
  • Stick to a healthy diet and try to avoid excessive amounts of caffeine, alcohol, nicotine and chocolate, as they may increase your anxiety levels.
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Be the boss

One of the worst things about anxiety is that it makes you feel like you don’t have control, so it’s important to take back your life.

  • Being overwhelmed can make you very anxious, so manage your time by planning ahead and making notes about the things you need to do.
  • Try to avoid negative thoughts consciously and try to replace them with positive ones.
  • Be social. Spend time with your loved ones and attend events to meet new people. Loneliness can increase your levels of anxiety.
  • Keep a diary of what you feel when you feel extremely anxious and the situation that you were in when you felt them. This will help you to find the root of your anxiety and tackle it.

Good to know

  • Remember all the times you’ve felt terrible. Now remember all the times you’ve felt good. Keep in mind that this too, will pass. Work on your anxiety triggers and in time you will have worked through it.
  • Teach yourself how to self-soothe. Try deep breathing, counting, closing your eyes or thinking of positive things. Find what calms you and use it when you feel anxious.
  • There’s no such thing as ‘’normal’’. Don’t think of yourself as any less because you have anxiety. You just deal with stress differently to others.

Log on to Hello Doctor’s app to speak to a Doctor about managing anxiety

References:

http://www.health.com/health/gallery/0,,20646990,00.html#excessive-worry–0

http://www.health.com/health/gallery/0,,20669377,00.html#hold-your-breath–0

http://www.helpguide.org/articles/anxiety/anxiety-attacks-and-anxiety-disorders.htm

http://www.webmd.com/anxiety-panic/tc/anxiety-home-treatment