Not long ago, I discussed on this blog the difference between fear and anxiety.
Anxiety is a diffuse, unpleasant, vague sense of apprehension. It is often a response to an imprecise or unknown threat.
Here is an example: you are walking down a dark street. You may be feeling a little uneasy and perhaps you are having a few butterflies in your stomach. These sensations are caused by anxiety that is related to the possibility that a stranger may jump out from behind a bush, or approach you in some other way, and harm you.
This anxiety, though, is not the result of a known or specific threat. Rather it comes from one's mind vision of the possible dangers that may result in the situation.
Anxiety is a state over anticipated events, which might not be real, that are perceived as threats.
Today, though, I would like to discuss on how to prevent anxiety.
In order to quickly prevent anxiety, I find these next guidelines very helpful:
- Control your breathing. If you are feeling so anxious that you can barely think or stay still, it is likely that your heart rate is up and you feel like you cannot get enough air - even if you are breathing twice as quickly as you normally do. If you want to control your breathing, then you need to take the time to sit down, close your eyes, and focus on returning your breath to its normal state.
- Get some sunshine. Being out in the sun has been proven to ease anxiety and depression. Therefore, you need to make an effort to go outdoors, be in the sun, and deal with your problems in the daylight. It is way more effective than doing it inside of your own home. Indeed, a badly lit space can make a big impact on your overall mood. Consequently, your problems will not feel nearly as bad if you are dealing with them outside.
- Feel a comforting touch. Being touched by a loved one can make you feel more loved, calm, and in control. Part of anxiety feels like having to deal with your problems alone and that your worries are too big to deal with. Hugging, holding hands with, or even cuddling with or kissing a loved one can ease your anxiety. It will make you feel more loved and in control of your world.
- Talk to a trusted confidant(e). If you are a person who is plagued with anxiety, then you need to have your "go to" person that you can call whenever you are feeling an overwhelming worry about something in your life. This person not only needs to be a close and trusted friend; it has to be someone who makes you feel better when you are worried instead of yelling at you, giving you even more reason to worry, or making you feel foolish for having anxiety.
- Do an aerobic activity. When you are feeling very anxious, your body is filled with adrenaline that has nowhere to go. You need to use that wasted energy and convert it into something positive, like a good workout: jogging, running, climbing stairs, or just taking a fast-paced walk around. Exercise can burn away the stress hormones that created your anxiety symptoms and it will tire your muscles, releasing all the built-up tension from your body.
- Listen to calming music. Find a special disc or two that always gets you into a calm "zone" no matter what you are doing. Whatever your special music is, you have to keep it on hand at all times, whether it is on your mobile device or in a CD player; so you can take a minute to fill your ears with the music, close your eyes, and feel truly relaxed by the music. And if you do it while keeping your body still and your eyes closed, it will help you prevent anxiety even more.
- Drink herbal tea. Herbal tea is known to have calming properties, and just the ritual of sitting down over a cup of tea is guaranteed to slow down your mind and body. Enjoy a variety of non-caffeinated teas with flavors such as peppermint, chamomile, and mint when you start your day or as you wind down and get ready for bed. On the other hand, caffeinated beverages need to be avoided, because they will only contribute to increase your anxiety.
- Make time for a "worry period." If you have just been given some alarming news, or if there has been something eating away at you all day, make time for a "worry period." This means you are free to do nothing, but worry about whatever is on your mind. You can even make it a ritual, and use this time and this time only to sort out all of the worries in your head. This will also help you recognize any irrational or unproductive feelings.
- Tackle your worries one at a time. If you are having an anxiety-ridden day, stop whatever you are doing and make a list of all of the things that are worrying you. Once they are written down, they will seem less unmanageable, and you may even find that a few of them can be easily solved. The best start is to pick the easiest manageable worry, tackle it, and cross it off your list.
- Get knowledge. One reason that you may be feeling anxious is because you are worried about uncertainty and do not know enough about the subject. The more you know, the more in control of the situation you will feel; and the less likely you will be to think of the worst case scenario, or to make up consequences that could not possibly exist. Knowledge equals power, but we do not need to blend it together with obsessing over something.
And last, but not least: do not smoke tobacco. Nicotine is a powerful stimulant and it will not help you when you are anxious.
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