Is something worrying you? It starts with a nervous feeling. Then you can’t stop thinking about the worst things that can happen. Before you know it, your irrational negative thoughts become pervasive, and they bug you day and night. You sleep badly and have difficulty concentrating. You are often tired and irritable, and you lose your appetite. Bouts of uncontrollable grief, anger, fear, or helplessness overcome you, and you may start to experience shortness of breath, headaches, excessive sweating, rapid heartbeat, nauseousness, or light-headedness.
These are symptoms to look out for when anxiety spins out of control. The occasional anxiety spell is a normal part of life, whether it is right before a test or preparing to speak in front of a large audience. However, if feelings of anxiety are exaggerated and prolonged, and they start to interfere with your daily activities, it can be an anxiety disorder, then you should seek professional help. Here are tips to help you cope with anxiety before it manifests into something bigger.
Finding Little Nuggets of Happiness
What if you can change your perspective of the stressful event and turn it into an enjoyable one or something to look forward to? Listen to your favourite playlist as you go through your notes, take the exam with your lucky pen, wear your favourite suit to the interview, and whatever the outcome is, you are celebrating after – because you deserve it! Give yourself reasons to appreciate and find happiness in every bite of a stressful or intimidating scenario.
Avoid Situations That Push You Over the Edge
Know what triggers you and avoid it. For example, if you hate traffic, go in to work earlier or come home later. If there are just too many negative vibes on the news, turn it off or switch to another channel. If you need a breather from the books, schedule a 30-minute break every few hours. If routine frustrates you, change things up by signing up for a workshop and learn something new.
Space
Space influences moods and behaviour. Architects and interior designers who study environmental psychology will know this. Chaos breaks out in tight spaces, and it makes one irritable when their private space is intruded.
There is no time and space in the digital world. We now think less before we speak, virtually spilling our immature thoughts in poor word choices and regretting them later. Whenever you feel agitated, it is not the best time to make a decision. Disarm your anger by taking deep breaths and counting slowly to ten. Resist the temptation to respond immediately. Give yourself space to think by proposing to have both parties step away for a while and reconvene later. Viewing the problem from a distance may offer a different perspective. Take an occasional time-out to clear your head. There are relaxation techniques you can learn. You can practice yoga, get a massage, meditate, or go for an aimless stroll.
Be Less of a Perfectionist
Perfectionism can be a curse. Perfectionists put pressure on themselves in ensuring that everything is done right. They have a deep fear of disapproval, so even when their work is impeccable, they continue to have feelings of insecurity and self-doubt. This mentality can lead to anxiety or depression. Set realistic small milestones and pat yourself on the back for achieving them. Allow yourself and others to make mistakes and learn from them. Imperfections are the spice of life. Embrace them.
Visualise a Positive Outcome
If you start something not believing in it and keep thinking that it will fail, it is unlikely to succeed. You are your worst enemy when you indulge in negative thinking. By anticipating failure, you certainly will not put your best foot forward. Imagine success, and you’ll be driven to explore ways to achieve it. Stop viewing hard work as dreadful sacrifices. Instead, believe that your efforts are worthwhile and look forward to positive outcomes.
Exercise, Eat Well & Sleep
Fuel your body with a proper diet and drink lots of water. Limit your alcohol, caffeine, and sugar intake, as these stimulants will aggravate anxiety. Exercising can help release tension, making you feel energised and alert. Sleep deprivation can result in poor concentration, poor memory, mood changes, weight changes and other health problems. Good health shows in your glowing appearance, and when you feel good, you will perform your best without worrying about anything.
Talk to Someone or Write a Journal
If you start something not believing in it and keep thinking that it will fail, it is unlikely to succeed. You are your worst enemy when you indulge in negative thinking. By anticipating failure, you certainly will not put your best foot forward. Imagine success, and you’ll be driven to explore ways to achieve it. Stop viewing hard work as dreadful sacrifices. Instead, believe that your efforts are worthwhile and look forward to positive outcomes.
The key to coping with anxiety is learning to identify and understand the root cause of what triggers you, and actively responding to it with positivity. Integrate fun, health, fitness, and relaxation in your day-to-day activities and seek to achieve balance in your personal, work, family, and social life. Allow things to go wrong and appreciate them when they are right.
“No good work is ever done while the heart is hot and anxious and fretted.” – Olive Schreiner (1855-1920)