How to help anxiety symptoms

In the normal state, the self-preservation function encourages action, but there are also moments of apathy when anxiety intensifies.

We will tell you how to cope with anxiety on your own and determine its level in yourself.

Read more: "9 Proven Ways to Beat Procrastination"

How to Measure Anxiety

American psychologist Charles Spielberger studied more than 117 signs of human anxiety and created a scale to determine its level. His "assessment of the level of anxiety" is divided into situational and personal. Situational is responsible for the state at a given moment in time and the influence of external circumstances - for example, self-isolation. Personal - character of a person. nine0003

To determine “your level” of anxiety, you can take a test of 40 short questions.

What causes anxiety

The main factors that provoke increased anxiety in us are loneliness, problems at work, problems in relationships, health, environment and all sorts of conflicts.

Our way of life also has a great influence. For example, we are more likely to experience anxiety states if we are constantly on the phone or watching the news on TV. Digital progress has certainly made our life faster and better, but we pay for this comfort with an additional level of stress, new fears and complexes due to the large flow of news. nine0003

Try to minimize the number of hours spent on the Internet. Go outdoors, read, do yoga, cook, cross-stitch, build LEGOs – there are so many more options than you might think.

Stages of anxiety

– Waiting alarm. People who foresee the most unfavorable of all possible situations suffer. Such anxiety can appear at certain moments or haunt a person constantly.

– Anxiety in the form of phobias is associated with certain situations and objects. For example, fear of loneliness, spiders or darkness. May be a clinical case if expressed in the form of panic attacks.

- Neurotic anxiety. This form of anxiety is the most serious and is found in many psychological diseases: hysterical, schizoid. There is a pathological level of fear here that destroys the mental health of a person.

The whole planet is now in fear of waiting due to the incessant flow of news and uncertainty. "Fear of waiting" or "free fear" is formed due to the information flow in which we are constantly immersed. The tools that help to cope with situational anxiety, which has no connection with clinical cases, will be described below. nine0003

False alarm

Feelings of fear are easily confused, so before we talk about how to get rid of anxiety, we will learn how to identify it.

There are situations when we do not distinguish between emotions, so the so-called "false alarm" is formed. In this case, the first thing psychologists can advise is to learn how to isolate anxiety from a large stream of other emotions. Observe for yourself - in what situations you are overcome by anxiety. Divide these situations into those in which anxiety is justified and those where it is not. nine0003

For example, you are on a bus and as you approach the bus stop, you are overtaken by a feeling of anxiety. On the one hand, this may be due to fear that you will miss your stop, or a sense of shame, as it is embarrassing to ask the driver to stop the car.

Another example is when you want to ask the teacher in class, but you are afraid to raise your hand. This fear may arise from self-doubt and the expectation that classmates will laugh at you.

Sometimes anxiety is born from some other feelings, such as shame or insecurity. Realizing this and overcoming it, you no longer have a reason for concern, and with it the state of anxiety disappears. nine0003

Read more: “How to stop being shy and get rid of the language barrier”

How to cope with anxiety

Alarm often occurs due to uncertainty in actions and feelings. First, try to find out what causes anxiety. For example, you are worried about being fired from your job. Before you panic, look at the facts: look at the state of the market and the area in which your company operates, evaluate the workload at work now and predict the task plan for the next month. And this applies not only to work, but to any area in which you feel anxiety. nine0003

Usually such an exercise helps to see the true picture. If you understand that while everything is under control, you can exhale, if not, proceed to your detailing. Write out a detailed plan of action that will help you avoid uncertainty and tell you how to act in any situation:

1. Write down what skills you have and where they can be useful. For example, being an illustrator or photoshop, having a driver's license and owning a car, copywriting skills, etc. nine0003

2. Edit your resume and prepare some cover letters to the employer about yourself.

3. Build your own range of services, from the most preferred activities to the least interesting.

4. Leave a list of potential employers to whom you can offer your services. The bigger, the better.

5. Write to them!

The work done will help you feel more confident and have a plan to get out of a crisis situation. nine0003

Sometimes anxiety arises from the conviction that we will not cope with this or that action. A visual picture of your skills will always help to believe in yourself. When you read your list, you will realize that you can achieve a lot, despite the circumstances.

Read more: “4 things on your resume that will help the employer to choose you”

A complex combination of words with a simple meaning - a meeting with your problem "on the forehead. " It is important to understand that this is NOT a fight against a problem. The point is to acknowledge the existence of anxiety, not to get rid of it completely.

Don't ignore things that make you feel anxious. For example, to move up the career ladder, you need to learn English, but you haven’t opened your textbook for three days and you constantly scold yourself for it. This lowers your self-esteem and increases your anxiety about your success at work and in life. nine0003

Give yourself a full day of rest without worries or self-criticism. Imagine that this is an official vacation or vacation. And then gradually get down to business: you can start with one page of English text per day or a five-minute video. Gradually, you will accustom your body to the load and develop a habit.

It is during sleep that growth hormone is produced, which is responsible for the restoration of our body, including the nervous system. Especially if we go to bed before 12 o'clock at night. nine0003

The BBC TV show Trust Me I'm a Doctor, in collaboration with the University of Oxford, did a little experiment on how sleep affects our psychological state. The study involved people who are distinguished by "strong sleep". During the experiment, the participants were given conditions: in the first three nights they had to sleep for 8 hours, which is the norm, and the next three nights - for 4 hours. Every day, the subjects answered questions that helped determine changes in their psychological state, behavior and emotions. The results showed that after two nights of sleep deprivation, negative emotions began to predominate in the subjects, as well as an increase in distrust of others and aggression. nine0003

The study also shows that insomnia is not always the result of mental disorders, sometimes it is lack of sleep that provokes the appearance of psychological problems.

It is important to periodically switch from one activity to another - for example, from physical activity to mental activity. So, when you go in for sports, there is a restoration of brain functions due to the supply of oxygen. And with mental stress, the muscular system is restored by improving blood flow in the muscles. nine0003

A simple alternation of work and study with a little physical activity will improve the functioning of the body's metabolic processes, and at the same time speed up the restoration of the nervous system, contributing to its strengthening.

Meditation and breathing are sure helpers in overcoming psychological instability. A Johns Hopkins University study found a relationship between meditation practice and reduced symptoms of depression and anxiety. The team of researchers found that the effect of meditation is comparable to the effect of depressants - in this case, being a more useful solution to the problem, as it does not cause side effects. Meditation also helps to switch the work of the brain and focus on yourself, and not on the "noise" around. nine0003

Breathing techniques are equally beneficial: they improve blood circulation and help to speed up the overall metabolism. Also, the deep breathing technique, combined with relaxation exercises, reduces nervous tension well.

Routine helps reduce anxiety. Engage in hobbies, watch movies, clean up, play sports - try to periodically disconnect from the news flow and take time for yourself and your body. nine0003

Read more: "What to do with a child at home at any age"

If your anxiety does not go away, consult a doctor - this way, you can quickly understand yourself and solve internal problems! Do not forget that your health is the most valuable thing and going to a specialist is an act that you do primarily for yourself.

treatment, how to get rid of anxiety, how to deal with anxiety without a cause

Anxiety is a negatively colored mood with feelings of worry, tension, and fear. In moderation, such emotions are useful: they help to mobilize forces and find a way out of extreme situations. But there must be grounds for concern, and normally it lasts a limited period of time.

If a person constantly experiences a feeling of anxiety and anxiety for no reason, this may indicate the presence of a mental disorder. In the absence of help, constant tension wears out the nervous system and the body as a whole, which leads to a breakdown in adaptation mechanisms and the development of chronic diseases. nine0003

If you notice that you cannot relax for a long time, then you should think about visiting a specialist.

In pathological cases, a state of anxiety and restlessness without a cause manifests itself both mentally and physically.

Mental symptoms:

• constant feeling of fear and excitement for no reason,
• poor concentration and attention,
• sleep disorders,
• emotional lability, irritability, tearfulness,
• inability to relax and fully engage in daily activities or communication,
• the need to reassure others that everything is okay. At the same time, words of support do not bring relief.

Physical symptoms:

• rapid breathing and heartbeat,
• headaches, pain in the abdomen and in the region of the heart,
• excessive sweating,
• eating disorders: increased or loss of appetite,
• weakness,
• shivering, chills,
• stool disorders: frequent urge, constipation,
• feeling short of breath,
• nausea,
• muscle spasms and pain.

Unreasonable anxiety and anxiety increase or smooth out from time to time. Exacerbations often accompany stress: conflicts, important events, illness. Normally, a person recovers quickly after the situation is resolved, but when upset, negative emotions do not go away. nine0003

The intensity of anxiety varies from mild to severe. The extreme is panic. If you ignore an anxiety state for a long time for no reason, then panic attacks can join it. They overtake unexpectedly and sometimes without a good enough reason, but after this episode, a person begins to avoid situations similar to the one in which it happened: public transport, an elevator, or just a crowd of people. This greatly reduces the quality of life and can lead to social isolation. nine0003

Causes of causeless anxiety and anxiety

The occurrence of anxiety disorder is influenced by heredity. It has been found that certain brain structures and features of biological processes play an important role in the emergence of fear and anxiety. Personal characteristics, somatic health problems, lifestyle and various types of addictions also matter. Sometimes there is no cause for causeless anxiety and worry. Negative feelings usually have a trigger - an event or thought that causes an anxious response. However, most people are not aware of their triggers and believe that their emotions are groundless. In this case, only a specialist will help to understand why excitement arises for no reason. nine0003

There are a number of diseases, the symptoms of which are constant anxiety. With causeless fear and anxiety, the reasons may be as follows:

• Generalized Anxiety Disorder: Constant nervousness and worry about small things that are usually visible to others and last 6 or more months. It starts in adolescence and intensifies with age.
• Obsessive-compulsive disorder: obsessive thoughts and fears that are accompanied by obsessive actions that do not bring relief. Obsessive-compulsive disorder is distinguished - a person is indomitably haunted by memories that reproduce a traumatic situation. nine0086
• Phobias: irrational fear of any, even mundane, things. Accompanied by uncontrolled panic and physical manifestations.
• Panic attack is an excruciating and sudden attack of panic, which is accompanied by fear of death and vivid somatic symptoms. The regular occurrence of panic attacks means the development of a panic disorder.
• Post-traumatic stress disorder: occurs after a severe traumatic situation and is accompanied by high levels of anxiety, avoidance and flashbacks. nine0086

These are the most common examples, but pathological anxiety can be a symptom of other disorders or the result of a failed stress management. If you want to understand why there is a feeling of anxiety for no reason, you should consult a doctor. Without clarifying the main factor and working on it, it is impossible to restore health and peace of mind.

What to do with causeless anxiety and anxiety

It is difficult to live in constant stress. If you experience causeless anxiety and fear of what to do, the following list will tell you: nine0003

1. Talk to someone you trust. This could be a relative, a close friend, a therapist, or a helpline employee. People are social creatures, so communication is a good way to relieve internal tension.
2. Find a way to calm down quickly. There is not always a person with whom you can share. Therefore, it is important to find a suitable method that will help you relax: breathing techniques, soothing music, aromatherapy, self-massage, and more. If you cannot independently choose a technique that quickly helps with anxiety for no reason, a specialist will tell you what to do. nine0086
3. Add physical activity to your life. It is a natural and effective remedy for anxiety. Moderate sport relieves stress, lowers stress hormones, and strengthens the nervous system. Get at least 30 minutes of physical exercise a day.
4. Normalization of lifestyle. Get enough sleep, eat well, give up bad habits. This stabilizes physical performance and neurotransmitter levels, which helps maintain emotional balance. nine0086
5. Start keeping a diary. Notes help identify patterns of anxiety flare-ups, understand the causes, and notice early signs of their occurrence. Also, thanks to this, you will begin to focus more on positive events that you might not have noticed before.

With excitement for no reason, everyone who regularly encounters this wants to know what to do. There is no universal method, however, the 5 steps listed above are recommended for every person with increased anxiety. This may be enough to alleviate symptoms. But if self-help techniques do not give the desired effect, then with a regularly occurring feeling of anxiety for no reason, you need to find out from a specialist what to do. nine0003

Treatment of causeless feelings of anxiety and restlessness

Regardless of the cause of pathological anxiety, professional help is the only complete method to eliminate the problem. If you have constant excitement and anxiety for no reason, you can quickly and effectively learn from a psychiatrist or psychotherapist how to get rid of this condition.

Due to the diversity of anxiety disorders, their therapy must be adapted to the individual clinical picture and diagnosis. Therefore, only a highly qualified specialist who has experience working with different types of anxiety conditions can tell you how to get rid of an anxiety state for no reason. For example, the therapy algorithm for a patient with obsessive-compulsive disorder (OCD) is different from the help for panic attacks. nine0003

For a state of anxiety and anxiety without a cause, treatment includes the following approaches:

1. Psychotherapy. The most promising direction, which not only eliminates the symptom, but identifies the cause and fights it. Therapy teaches when feeling anxiety for no reason, how to get rid of acute attacks of anxiety, relax, look at life situations differently. The doctor will help to uncover the main causes of your fears and work them out. The patient receives the tools to overcome anxiety and uses them successfully. Cognitive-behavioral therapy is usually used: in the course of treatment, the patient encounters an object of concern and gradually gains confidence that he can control the situation. nine0086

2. Medical therapy. Depending on the type of anxiety and the presence of associated mental or physical health problems, antidepressants, sedatives, sleeping pills, and other drugs may be prescribed. When anxiety is felt without a cause, drug treatment will alleviate the symptoms and improve the quality of life of the patient during his psychotherapeutic work on the underlying cause. Uncontrolled medication leads to dangerous side effects and withdrawal syndrome, so they can only be used according to the individual course prescribed by the doctor.

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