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How to calm down when you’re stressed and anxious

Anxiety management is the method of dealing with anxiety in order to minimize the negative consequences and effects of such feeling. The essential element of this process is to understand the presence of anxiety, identifying the symptoms, knowing the level of anxiety whether a mild feeling of worry or a serious anxiety attack, and applying a call to action before the situation gets worse.

Anxiety is very closely associated with panic attacks. Both can cause an increase in the adrenalin level of a person, increase heartbeat rate, and shortness of breath. But what makes the difference between the two is that anxiety attack is longer and gradual than of panic attacks. Panic may come to a person at a sudden and shocking instance, but anxiety is plodding and even progressive if nothing has been done to overcome it.People experience anxiety without even understanding that it is already what they feel, that is why they tend to react to it negatively, and an extreme feeling of anxiety can lead to something worse as a disorder or paralysis. So it is important to recognize the feeling and be more rational in facing such fear. This is part of learning the process of anxiety management. Let us identify the integral aspects of anxiety management so we can be educated and would learn how to battle this undesirable feeling in the long run.

Appropriate or Inappropriate Anxiety

The famous Sigmund Freud was the first person to categorize anxiety into two classifications which are appropriate and inappropriate anxiety. This notion is still generally accepted today. Appropriate anxiety is when you are in your rational mind to prepare yourself for any consequence or any danger that anxiety may present.On the other hand, inappropriate anxiety is when you lose control of yourself in a situation that requires normal functioning of the mind and body, making yourself act inappropriately instead. So, once you recognize the feeling of anxiety within you, be in the proper mindset first before commencing to the next step. Perceive whether the situation will pose danger or not, or whether it is manageable and within your power.

Symptoms of Anxiety

Indications that a person is feeling anxious may be aptly divided into two types: physical and psychological. Physical symptoms of anxiety may include sweating, increased heartbeat, shortness of breath and other breathing difficulties, chest pains, disturbed stomach, headache, and nausea. An anxious person trembles, stutters when speaking, and sweats a lot. Muscle tension is also a very common symptom which can possibly lead to uncontrollable shaking.

Psychological symptoms would include worrying, feeling paranoid, and racing thoughts. When you know that you will likely be at risk in a given situation, you cannot help but worry. Sometimes, some people feel that they will be in danger and negative thoughts start to occupy the mind. This is what is referred to as paranoia.Worrying and thinking about the possibilities of getting in danger will prompt the brain to think of what to do to get out of the situation. In most cases, your thoughts start to race because you entertain a lot of ideas on your mind.

Managing Anxiety

Anxiety management techniques may be in the form of psychological, physical, and cognitive approach. It is important that a person should know how to deal with anxiety so the situation will not get out of hand. There are regular anxiety management techniques to follow while anxiety therapy is also an option for worse cases. One of the easiest ways to manage anxiety is to do a quick relaxation by controlling our breathing and this is a very easy thing to do.Exert an effort to breathe in and out slowly and deeply. As for the cognitive aspect, it is advisable to think of the positive side or effects of the situation rather than focus on the downside. This process is called a change in the habit of thinking. The way we feel and the way we think are always a match. So, if you think more of happy thoughts, positive emotions and a positive outlook follow.

For worse cases such as anxiety attacks or anxiety disorder, the aid of a professional therapist like an occupational therapist will be needed. They can prepare a therapy program that will modify and suit the person based on the level of anxiety.

Author Description

Editorial Team at Exforsys is a team of IT Consulting and Training team led by Chandra Vennapoosa.