People with anxiety are well aware of the symptoms. They experience fast heart rate their palms start sweating and their breathing becomes shallow and rapid. They start thinking that something bad will happen so they are frightened and desperate in those moments. In those moments people become irrational and they only focus to avoid the danger. They often cannot complete even the simplest daily tasks and they cannot focus on long-term goals. I am a cognitive-behavior therapist and I have more than 15 years of experience. Throughout all these years I have found various methods which have helped my patients against panic attacks, phobias or chronic worries. Some methods are based on changing behavior, some on changing thoughts and some on changing physiological responses. The more symptoms I can reduce the lower the chance of relapse post-therapy is.
Here are 6 tips which can help in reducing your anxiety symptoms:
- Reevaluate the probability of the threatening event actually happening.
Because of anxiety, people feel as the threat is real although usually it is not. So by recording your worries you can notice that only a few are really true. In this way you can realize that we usually overestimate the prospect of negative events
If something bad really happens, you will be able to handle the situation and use your problem-solving abilities. If not, you can ask someone to help you. You can feel scared but you will know that you can survive the panic attack or seeing a spider. It is very important to realize that there are only a few things that can be really scary.
- Use deep breathing and relaxation.
When you learn how to relax your muscles you will be able to calm down and start thinking clearly. You can exercise breathing when you are not anxious so it would become automatic and easier when you face a danger. Deep breathing involves the parasympathetic nervous system to stop the sympathetic arousal.
- Become mindful of your own physical and mental reactions.
The skill of mindfulness will help you in observing your reactions like fear, without panicking or being able to act. You can learn this ability with the help of a therapy and practice.
- Accept fear and commit to living a life based on core values.
Acceptance and Commitment Therapy (ACT) is a common therapy which teaches people how to accept the inevitability of negative thoughts and emotions without trying to repress or control them. You can live a full life despite the fear by directing attention away from the fear and completing your everyday activities.
6.This is the most effective method against anxiety.
The patient needs to face the fear and stay in the situation until the fear is gone naturally. We all usually run away when we are afraid of something. In this way our mind and body cannot realize that our fear is irrational.