How to get rid of anxiety. Recommendations from psychologist Olga Sukhanova

Something is constantly bothering us - so constantly that we are used to existing in this state and not even suspecting that we are preventing ourselves from living the way we want. Unfortunately, you cannot completely get rid of anxiety, especially in a constantly rushing world, but you can reduce its intensity on your own. We re-read Tanya Peterson’s book “Inner Peace. 101 ways to cope with anxiety, fear and panic attacks” and selected several practical tips for dealing with strong feelings.

How to identify anxiety

It’s worth saying right away that anxiety is a completely normal state that performs a very important function of alerting us to possible danger. And everything would be fine, but modern people are not often threatened by something in the literal sense, but it seems that more and more triggers appear. So anxiety becomes more of a problem than a survival aid. It leads to emotional burnout, chronic stress and constant fatigue, due to which we cannot function fully.

There are several symptoms that can help you determine how anxious you are lately:

• I can't stop thinking about what has already happened.
• I worry about what will happen in the future; I worry equally about tomorrow and about what will happen in a few years.
• I feel tired, but I am constantly on edge.
• I often “switch off” and cannot continue working.
• I'm plagued by obsessive thoughts.
• I have little obvious cause for great concern.
• I try to avoid people and certain places.
• I feel like I'm at a dead end.
• I'm trying to get rid of anxiety, but it doesn't go away.
• My relationships with people, my work and I suffer.

If you've been experiencing at least a few of these symptoms for a long time, it may be time to slow down a little and pay more attention to yourself, your mental health and lifestyle changes that can help reduce your stress levels.

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Symptoms and signs of anxiety in adults

Among the most common symptoms are the following:

1. The person remains tense all the time
2. Feeling of chills and general physical malaise
3. A constant test of excitement
4. Panic attacks
5. Lack of ability to cope with your own anxiety.

Separately, there are physical aspects that manifest themselves in the form of intense headaches, stiffness in the shoulders and muscles.

Due to constant anxiety, each person begins to experience an independent struggle with his own “I”. The most common fear is a quick death, sweating increases, and the heartbeat becomes much faster.

Getting rid of obsessive thoughts

It seems to us that the more we think about a problem, the more likely we are to find a solution or prepare for possible unpleasant consequences. In reality, we do little to help ourselves when we think about something that really bothers us. The level of anxiety increases, and even if you have a solution to the problem, this does not mean that you will instantly stop worrying. What to do in such a situation?

Exercise “I have a thought”

When we think about the subject of our anxiety, it is as if we stop being in the present time and are transported to the past or future. The exercise helps you return to reality and remind yourself that your experiences are just thoughts, albeit largely justified (but not always).

Think about what's bothering you and say, “I have a feeling that the conversation with management tomorrow won't go well. And it's just a thought"

. Even better, say it out loud, and it will become easier for you to return to your previous activities and not live with what has not yet happened or has already happened.

The question "What if?"

We are often visited by thoughts that can be formulated through one question: “What if?” What if we're not right for each other? What if the boss calls me to meet in order to cut my salary? Such thoughts appear completely randomly, they cannot be controlled, since they are directly related to our experiences and fears. However, you can develop the habit of always finding an alternative.

Think of a new, positive response to every worrying thought you have. For example, assume that a meeting with your boss will lead to a promotion, or that a potentially tense conversation with your partner will result in agreement. It would be useful to treat this with a little humor and imagine a completely absurd outcome: for example, that the manager gives up everything and moves to the North Pole, and leaves you in charge without explanation. By approaching anxiety with humor, you will change the vector of your thoughts and feel a little better.

Concentration on breathing

It's no secret that in our body all systems are connected to each other. If we are angry, the pulse quickens, if we are in a calm state, it slows down. Obsessive thoughts can cause headaches, and prolonged inactivity will lead to muscle discomfort, causing your body to send signals to move with all its might.

Meanwhile, consciously focusing on breathing will have the opposite effect: if obsessive thoughts lead to rapid breathing, then calmness will relieve unnecessary stress. Your task is to slowly inhale and exhale, concentrating on this process. Think about how the chest fills with air and releases it. Repeat several times until breathing returns to normal.

Storytel is an international audiobook subscription service. The Storytel library contains audiobooks of almost all genres, from classics and non-fiction to lectures, stand-ups and podcasts. This is a service that solves the reading problem. It allows you to listen to audiobooks anytime, anywhere: while working out, while cooking, on the way to and from work, on the plane, before bed, and whenever else. Storytel creates and records its own unique content - lecture projects, podcasts, audio series, and also collaborates with the best voices in the country.

Survey

A persistent feeling of anxiety may be a symptom of physical or mental illness. Diagnosis of this condition is carried out by psychiatrists, psychotherapists, and psychologists. When a patient contacts specialists, a clinical interview is initially carried out, during which the duration of the emotional disorder, the frequency and severity of anxiety states, and possible causes are clarified. In addition to the conversation, the following diagnostic methods are informative:

• Observation.
  Patients are characterized by restlessness, emotional instability, and absent-mindedness. It can be difficult for them to distract themselves from their own experiences and concentrate on the doctor’s words. During the consultation, they often change their body position for no reason and move their hands through objects (clothing fasteners, telephone, bag). Obsessive actions designed to reduce tension are possible.
• Psychodiagnostic questionnaires.
  To determine the level of anxiety, special psychological tests are used: Taylor's Explicit Anxiety Scale, Spielberger's Anxiety Scale, Kondash's Social-Situational Fear Scale. The results make it possible to quantify how severe the feeling of anxiety, worry, and fear is.
• Projective tests
  . To identify a hidden or denied emotional state by the patient, projective research methods are used: drawing tests, tests of interpretation of unstructured drawing material. Examples of such techniques are drawing of a person, Rorschach test, TAT. Based on the results, it is possible to determine the presence of anxiety and suggest its origin.

If restless thoughts and experiences exist without a reason, the patient is referred for consultation to a neurologist or endocrinologist. Subspecialists determine the presence or absence of endocrine and neurological diseases as a factor in the development of emotional disorders. A survey is carried out to clarify somatic complaints (pain, malaise), examination, laboratory blood tests for hormone levels, instrumental studies of the brain and the vessels that feed it.

Coping with anxiety at work

No matter how much we love our work, it often comes with a certain level of stress, which is quite normal until anxiety begins to affect results, concentration and relationships with colleagues. The most common cause of anxiety at work is the presence of someone “above us”, whose opinion determines your performance, sense of self-worth, motivation and much more. However, there are methods that will help you shift your focus and gain self-confidence.

Good morning ritual

Many will agree that almost the rest of the day depends on our morning rise. Often, in fact, the reluctance to wake up and get out of bed is not laziness at all, but an alarm signal, since it may seem to you that something is bound to happen at work that will only confirm all your worst fears. By getting up in the morning with these thoughts, you reinforce a certain behavior that does not set you up for productivity at all. What can you do?

• Clean your room the night before so you don't wake up to stress-inducing clutter.
• Place a glass of water next to your bed. When your alarm goes off, take a deep breath, stretch, sit up, and drink all your water. Wait a while, listen to your body. This helps reduce anxiety.
• Move from the bedroom to a specially organized space. Sit quietly, consciously observing the surroundings, sounds and smells in the room. Assess how you feel while sitting in your chair. Do a short meditation, concentrating on inhalation and exhalation.
• Enjoy a cup of decaffeinated tea or coffee (caffeine tends to increase anxiety).
• When you feel ready, stand up slowly and continue to prepare for the day ahead.

Mantra of non-judgment

Judging yourself and others leads to mental limitations, takes away strength and resources, and also increases the level of anxiety. While the basis of any work on oneself is the acceptance of shortcomings and weaknesses, both one’s own and those of others.

To stop the flow of restless thoughts in time, recite the mantra of non-judgment. Like affirmations, a mantra is a statement that reminds you of something important. Tell yourself: “Today I am not judging anyone or anything.”

or
“My mind is open, my thoughts are neutral
. Come up with a mantra that will help you, and repeat it to yourself as often as possible so as not to get stuck in judgment.

Toxic perfectionist

There is a small part in almost all of us that prevents us from enjoying life because “nothing is perfect.” Experiencing anxiety from a feeling of imperfection, you do not allow yourself to feel harmony and satisfaction from what you have done, which is why the desire for ideal only increases. And along with it comes the level of anxiety. This is an unpleasant vicious circle that can be broken by accepting your imperfections. You are already good enough, and the following exercise will help you see that:

• Describe a situation when perfectionism only got in your way.
• If you made a mistake, what then? Think and write down as many possible consequences as possible - both positive and negative.
• Study this list. If each of the consequences happened, how would you cope with the failure?

By thinking about the cause of the anxiety, rather than the anxiety itself, you will learn to look at it in a new way, and also to notice that, despite the imperfections, you have actually already done a lot to ensure that everything is fine and with a minimum of mistakes.

Storytel is an international audiobook subscription service. The Storytel library contains audiobooks of almost all genres, from classics and non-fiction to lectures, stand-ups and podcasts. This is a service that solves the reading problem. It allows you to listen to audiobooks anytime, anywhere: while working out, while cooking, on the way to and from work, on the plane, before bed, and whenever else. Storytel creates and records its own unique content - lecture projects, podcasts, audio series, and also collaborates with the best voices in the country.

How much is too much worry?

It depends on how much this irrational worry affects you, how much you suffer, and how much it limits you. If this is causing disruption in your life or is enough of a problem or nuisance to make you feel sad, then the good news is that you can seek help from a therapist. Most often, patients come to me with the following requests:

• how to deal with fears within yourself and stop stressing yourself out • how to calm down and stop stressing yourself out in relationships • how to calm down and stop stressing yourself out about your health • how to become psychologically strong and invulnerable • how to stop being jealous and stressing yourself up and trust a man • how to learn make decisions and stop doubting

Based on these requests, I prepared answers from 9 independent steps before contacting a psychotherapist.

Strengthening relationships with people

Relationships are very important to us: we worry about what people close to us think of us, we play different roles when communicating with colleagues or friends, because this is more likely to win favor. Whether we like it or not, we need to communicate with people at least sometimes, which can be a cause for anxiety for many of us. While there are many opportunities around us to enjoy communications, rather than carefully avoid them. There are several simple exercises that will help, if not get rid of anxiety, then at least reduce it to an acceptable level.

List of positive points

Experiences make us think about the most negative consequences of communication and completely forget about what good happened between you and, say, your partner. To remember the pleasant things, make a list for yourself of a variety of moments when you were happy.

If you have problems with this, then perhaps your anxiety level does not allow you to truly enjoy spending time with this or that person. A list can also help here, but now of positive aspects that you need to create with your own hands. For example:

• Treat a close friend to coffee and spend time with him.
• Create a shared playlist with friends or family.
• Find someone with whom you can go to exhibitions, to the gym or for your daily morning run.

After that, start implementing situations in which you think you will be happy. And try to live in this moment, and not worry that something will definitely not go according to plan.

Caring for yourself and others

We all experience it - just some to a greater extent, and some to a lesser extent. Nevertheless, each of us has plenty of reasons for anxiety, self-doubt and the feeling that we will eventually be abandoned. Just being reminded of this brings you back to reality and confirms the fact that you are completely not alone in your anxiety.

What to do in this case? Mantras that will be directed both at you and those around you can help you. Formulate life-affirming phrases for yourself that will remind you in moments of anxiety that your experiences are normal and familiar to everyone. For example:

• I will allow myself to accept myself as I am. / Let others accept themselves as they are.
• I will allow myself to accept my mistakes calmly. / Let others take their mistakes in stride.
• I will allow myself to be happy with what I can do. / Let others rejoice in their achievements.

The list can be anything, as long as it reflects your concerns.

Treatment

The therapeutic process begins with a conversation with a doctor, during which the specialist talks about methods of treating the underlying disease and eliminating anxiety. Methods of symptomatic treatment are selected individually, taking into account the cause and severity of the emotional disturbance and the patient’s attitude towards it. For neurotic disorders, psychotherapy sessions are more appropriate; for secondary anxiety caused by a somatic illness, pharmacotherapy is more appropriate.

Relaxation techniques are effective in relieving anxiety

Psychotherapy

Feelings of anxiety can be effectively corrected using a combination of cognitive behavioral therapy techniques. At the first stage - the stage of mental elaboration - the psychotherapist discusses with the patient the causes of anxiety and situations that provoke emotional tension. He teaches how to identify physical discomfort and changes in thoughts when experiencing anxiety. At the stage of behavioral correction, the exposure method can be used, when the patient creates a vivid mental image of a dangerous situation, while simultaneously using relaxation and deep breathing techniques, visualizing a successful outcome of the event.

Severe forms of anxiety disorders, accompanied by pronounced autonomic reactions and feelings of fear, require a slightly different sequence of psychotherapy. First, the patient is taught self-control: restoring normal breathing, distraction and switching attention. When a person becomes able to independently avoid attacks of fear and panic, they move on to the stage of behavioral therapy.

Drug therapy

Medicines are prescribed for severe anxiety due to a mental disorder, neurological or endocrine disease. Drug correction allows you to control the symptom, even if it occurs without an obvious cause. Its advantage is its rapid action - improvement appears before the patient feels the positive effects of psychotherapy or other primary treatment. The use of tranquilizers – anti-anxiety drugs – is widespread. Additionally, antidepressants and herbal remedies with a calming and sedative effect are prescribed.

Relaxation techniques

Mild forms of anxiety can be eliminated through regular practice of physical and mental relaxation. Training in relaxation techniques is more successful in group classes that combine breathing exercises and auto-training. Patients develop muscle sense, master progressive relaxation, abdominal breathing, and applied relaxation. By controlling muscle tension and the breathing cycle, emotions and thoughts are corrected. Breathing yoga can be considered as an alternative to psychotherapeutic group techniques.

What is anxiety

Anxiety in psychological science is an emotional state that has a negative connotation. A person in a state of anxiety tends to expect something bad, for example, an unfavorable outcome of events or negative consequences. Anxiety is often confused with fear, but there is one clear difference between them: fear always has an object and is of a specific nature (for example, fear of spiders or heights), and anxiety is always pointless, often its nature is not clear even to the person himself, it always has vague causes .

Anxiety in psychology is a person’s ability to experience a state of anxiety associated with the occurrence of experiences in various situations. Every person has a certain, so-called normal level of anxiety, which is temporary and which a person can easily cope with if desired. However, if the state of anxiety is long-lasting, a person cannot cope with it on his own, and it has a disorganizing effect on life, then they speak of a state of increased anxiety. An increased level of anxiety accompanies the occurrence of various diseases and a significant decrease in the quality of life.

Panic disorder

Panic attacks are a symptom of what is called panic disorder.

Panic disorder (episodic paroxysmal anxiety) is a mental disorder that is characterized by the spontaneous occurrence of panic attacks from several manifestations per year to several times a day and restless anticipation of their occurrence.

“Panic disorder” is recognized worldwide as an independent disease. It is included in the International Classification of Diseases, 10th revision (ICD-10)

Some Russian doctors use outdated terms that are not in the ICD, but they emphasize the type of disorder of the autonomic nervous system depending on the leading symptom:

• "vegetative crisis";
• “sympathoadrenal crisis”;
• "cardioneurosis";
• “VVD (vegetative-vascular dystonia) with a crisis course”;
• “NCD” (neurocirculatory dystonia)

Why does anxiety occur?

Anxiety is influenced by a wide range of different causes. Most psychologists and neuroscientists agree that a combination of factors often plays a decisive role here, namely the combination of the innate characteristics of the functioning of the human nervous system with the influence of social and psychological factors. Here are just a few of the reasons that lead to an increase in a person’s anxiety level:

• heredity, characteristics (weakness) of the nervous system;
• improper upbringing, dysfunctional family environment surrounding a person in childhood;
• negative life experiences, numerous stresses, consequences of psychological and physical trauma;
• somatic diseases that manifest themselves in humans for a long time;
• chronic fatigue;
• low self-esteem;
• various problems and conflict situations in interpersonal relationships;
• insufficient amount (or complete absence) of physical activity and proper rest;
• abuse of alcoholic beverages, etc.

It is important to understand that if the reasons that caused increased anxiety are not related to the presence of a mental illness in a person, then it is advisable to consult a psychologist with this problem!