Anxiety: overcoming anxiety for a better life

Everything you want is on the other side of fear. – Jack Canfield

Do you find it hard to enjoy life? Do thoughts of the future scare you? Do you often feel that things aren’t in your control? Is it hard for you to recall when was the last time you felt perfectly calm and really happy? Do you feel that you are often misunderstood and no one can understand you? If answers to most of these questions are in the affirmative then chances are that you are letting anxiety drive your life. And most probably “what if” thoughts are giving you sleepless nights.

Anxiety is a type of inner fear that gives rise to unpleasant feelings of worry, nervousness, or unease about any event or situation with an uncertain outcome. It is one of the most common mental health conditions in the world. It can lead to many complications related to health, relationships, and general wellbeing and therefore it is very important to understand anxiety and its triggers to tackle it for a more fulfilling, happier and successful life.

Panic attacks can be terrifying and are often triggered during times of high stress. During an attack you may feel chest pain, have sweaty palms, trouble breathing or a sudden skin flushing. Such episodes can leave you feeling exhausted, scared and sometimes even embarrassed but these are not the only negatives of Anxiety. Anxiety disorder is often linked as a probable cause of more serious conditions such as Prostate problems, Bowel dysfunctions, Hypertension and even Multiple Sclerosis.

Overcoming these attacks is all about taking back control and reassuring yourself that ‘everything is alright.’ As it is often a build-up of mixed emotions that causes the attack, therefore, making a few changes in your lifestyle can help you manage Anxiety without any chemical help.

Here are some tactics that you can incorporate in your daily life to overcome anxiety and have a healthier and happier life:

Acceptance and Commitment

Accepting that you may be having an anxiety attack is the first step to overcoming anxiety. Every time you feel that you may be on the verge of having an anxiety attack ask yourself, why are you feeling that way? Could it be something that’s bothering you? When you successfully identify the cause of anxiety you will feel empowered. However, it may not always be possible to identify its cause but the important thing here is your commitment to stop a possible attack. Acceptance and Commitment therapists have found that if you act normal then your mind & body feel that a situation is really not that dangerous and the symptoms of the attack will gradually subside.

Exercising and Eating Right

Exercising is a healthy way of dealing with stress and anxiety. Breathing exercises help the body relax and reduce chances of hyperventilation. It helps one feel better and improves mental health and overall fitness as well.

Studies suggest that not getting the right amount of nutrition, especially Magnesium, may be one of the causes most people experience anxiety. Most processed foods are depleted of many important minerals. Therefore, having a natural diet that is rich in vitamins and minerals is a good idea.

Allowing the Emotional flow

Since Anxiety stems from fears and worries, it is also associated with unsorted emotions and silence. Repressed emotions stagnate and become toxic to your mental health. Sorting your feelings about things, places, people and situations is important. It is equally necessary to express your feelings and emotions & to hold yourself together.

Getting help from Therapists

If you are experiencing repeated episodes of unexplained anxiety, you should consult a professional who would be better able to understand your condition and accordingly provide counselling and treatment. Cognitive Behaviour Therapy (CBT) and Exposure Therapy are two of the most popular methods employed by Psychologists for anxiety.

Cognitive Behaviour Therapy– In this approach, the therapist creates a safe place for the client from which they can explore their fears and check the rationality of their thoughts. They are encouraged to actively identify the negative dysfunctional thoughts which give rise to irrational fears and challenge those fears through didactic debating. Clients learn new ways of thinking about the previously anxiety provoking situations in their life.

Exposure Therapy – This therapy involves prolonged exposure to the object of fear and is best performed in the presence of a therapist. This therapy works on the concept that the human brain ceases to fear something potentially frightening when it is exposed to it for a long duration.

References

American Psychiatric Association. (2000). Diagnostic and statistical manual of mental disorders (4th ed.) Text revision. Washington, DC: American Psychiatric Association.

Barlow, D. H. (2004). Anxiety and its disorders: The nature and treatment of anxiety and panic. Guilford press.

Dobson, K.S. (ed) (2001), Handbook of Cognitive Behavioral therapies (2nd edition). New York: Guliford Press