Anxiety is an emotional state caused by the expectation of danger or threat. Whereas fear is a basic human emotion associated with the instinct of self-preservation and appears immediately at the moment of danger.
The terms ‘fear’ and ‘anxiety’ are not synonymous, but they can be used when it comes to situational anxiety (a state at a given moment in time).
How to cope with anxiety on your own and determine your level of anxiety? Here are some tips below.
What causes anxiety
The main factors that increasing anxiety are loneliness, problems at work, relationship problems, health, environment, and conflicts.
A great influence has the way of our life. For example, we are more likely to experience anxiety if we are constantly hung up on the phone or watching the news on TV. Digital advances have certainly made our lives faster and better, but for this comfort, we pay an additional level of stress and new fears.
Try to minimize the number of hours you spending online. Take a walk, read books, do yoga, cook – everything that gives you a positive vibe can be useful for your mental health.
Stages of Anxiety
Expectation Anxiety. Suffers people who anticipate the worst of all possible situations. Such anxiety can occur at single moments or persecute the person all the time.
Anxiety in the form of phobias is associated with certain situations and objects. For example, fear of loneliness, spiders, or the dark. Can 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 illnesses: hysterical, schizoid. Here there is a pathological level of fear that destroys a person’s mental health.
There are situations in which we do not distinguish between emotions and so-called ‘false anxiety’ forms. In this case, the first thing that psychologists can advise is to learn to distinguish anxiety from the big stream of other emotions.
Observe for yourself – in what situations you have anxiety. Divide these situations into those in which anxiety is justified and those where it is not.
For example, you’re on the bus and the anxiety hits you. It may be due to a fear that you will miss your stop, or it may be due to a sense of shame because it is embarrassing to ask the driver to stop the car.
Or when you want to ask a teacher a question in class, but you are afraid to raise your hand. This fear may arise from insecurity and the expectation that classmates will laugh at you.
Sometimes anxiety is born out of some other feeling, such as shame or insecurity. Once you become aware of these and overcome them, you have no reason to be anxious, and with it, your anxiety disappears.
Follow a sleep routine
The growth hormone is responsible for the regeneration of our body, including the nervous system. Especially if we go to bed before midnight.
Oxford University professors conducted a small experiment on the influence of sleep on our psychological state. The study involved people who have no sleep disorders. During the experiment, the participants were conditioned: the first three nights they had to sleep for 8 hours, which is the norm, and the next three nights – 4 hours.
Each day, these people 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 became prevalent and the aggression increased.
The study suggests that insomnia is not always a consequence of mental disorders, sometimes it is the lack of sleep that provokes the emergence of psychological problems.
If you have a huge College or University assignment, be sure you manage your time right or buy college term papers. Don’t overwork all the time and follow your sleep schedule.
Move from one activity to another
It is important to periodically move from one activity to another – from physical to mental activity. For example, when you do sports, the brain functions are restored by oxygen supply. And when you exercise mentally, the muscular system recovers by improving blood flow in the muscles.
Simple alternation of work and study with a little physical activity will adjust the body’s metabolic processes, and together with this will accelerate the recovery of the nervous system, contributing to its strengthening.
Meditate and Breathe
Meditation and breathing are faithful helpers in overcoming psychological instability. A Johns Hopkins University study examined the relationship between practicing meditation and reducing symptoms of depression and anxiety.
The team of researchers found that the effect of meditation is comparable to antidepressants. Also, meditation helps to focus on yourself rather than the ‘noise’ around you.
Breathing techniques improve blood circulation and help rev up metabolism. Also, deep breathing techniques combined with relaxation exercises are good for reducing nervous tension.
Find a Hobby
Routine helps reduce anxiety. Watch movies, clean, exercise, play the piano – try to periodically unplug from the news flow and take time for yourself and your body.
If your anxiety doesn’t go away, see a doctor – this way you can sort yourself out and solve your inner problems faster! Don’t forget that your health is the most valuable thing and going to a specialist is an act you do for yourself first and foremost.