Anxiety is one of the most common mental disorders, affecting 100 out of every 6 people today. Anxiety, which causes anxiety, anxiety, restlessness, sleep problems and physical pain; It causes the person to be in anxiety and delusion even in his daily life. So, is it possible to avoid anxiety? Clinical Psychologist Emre Gökçeoğlu gave important information on the subject.
If you feel like something bad is going to happen at any moment or if your mind is constantly on the alert, you are not alone. It is possible to fight anxiety, also known as anxiety disorder, the disease of our age!
It's normal to feel a certain level of anxiety
The feeling of anxiety is actually the key to success when it is at normal levels. There is a desire in all of us to get a good education and to reach a good place. This desire that allows us to hold on to life, our motives to value both ourselves and the world around us is related to our healthy level of anxiety. Emre Gökçeoğlu said, "There are steps you can take to reduce your anxiety levels."
Start by recognizing anxiety
The first step in dealing with anxiety is to recognize it. Our thoughts create our emotions. Therefore, the first step should be to monitor thoughts. If we know why something happens, when it occurs, what thoughts follow, we can identify and analyze that thing. Keep an anxiety diary and monitor your every thought. In which situations your anxiety is normal, in which situations your heart beats faster, try to write down every feeling about yourself for 2 weeks. Thus, you will get to know your feelings, emotions and yourself. And the awareness of knowing yourself will end your anxiety. Because anxiety is a result of undefined feelings and thoughts.
Do diaphragmatic breathing exercises
People with anxiety disorders often have irregular breathing. Irregular breathing, apart from increasing anxiety and stress levels, can turn this into a vicious cycle. Therefore, you need to regulate your breathing. This is where diaphragmatic breathing exercises come into play.
• First, sit in a comfortable place and relax.
• Place one hand on your chest and one hand on your stomach.
• Inhale through your nose as much as possible and exhale through your mouth as if whistling.
• Your stomach should come forward as you breathe in and backward as you breathe out.
• There should be no movement in your chest.
• You may find it difficult at first, but you will get used to it over time.
When you take care to do this 3 times a day, you will see that your reactions in moments of anxiety begin to change over time.
Try progressive muscle relaxation exercises
One of the main ways of getting rid of anxiety disorder, stress and negative thoughts is the soul-body union. As long as we activate our body, our feelings will also be shaped in a positive way. At this point, one of the exercises you can do is the Progressive Muscle Relaxation exercise, also known as the progressive muscle relaxation exercise. In this exercise technique, you have to stretch and release each muscle group in your body until you feel the tension well. The ideal time for this stretching exercise is 5 seconds. You can start with your feet and proceed as upper legs, stomach, chest, shoulders, arms, hands, face and finally the whole body. You have to repeat the stretching and releasing process for each muscle repeatedly. This technique will make it easier for you to understand that your body is tense during normal times. Thus, when you feel anxious, your brain will be stimulated to relax yourself.
Grounding technique can be helpful in moments of extreme anxiety
At times, you may really feel like you're losing control. This may cause you to be horrified. From the grounding technique, also known as "Grounding"; You can take advantage of anxiety, anxiety and fear when you feel very deeply. You can also try it when you feel bad, or even in your normal daily life. The first step in the grounding technique is to breathe deeply. As you do this, look around and repeat in your mind the names of five objects that will not cause a feeling of discomfort or stress. When finished, continue to breathe calmly. This time, think of 5 sounds that will not cause anxiety for you. Finally, try to pay attention to your bodily sensations and how you are feeling. How did these mental imagery make you feel? What's going on in your whole mind and body? Take turns trying to catch and make sense of the thoughts running through your mind. This will increase your thoughtful and emotional awareness.