What to Do When You Dont Know Why You Are Anxious
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We all know the familiar feeling of anxiety. Your heart begins to beat faster, your breath quickens, and you beginning to feel butterflies in your stomach. You may feel constriction or tightness in your throat or chest. Mentally, you get-go to feel keyed up and vigilant—on guard for what might happen next. Your thoughts offset racing a mile a minute every bit you try to come upward with a manner to control the situation.
These are all typical reactions when your brain sends your body into "fight or flying"; y'all may likewise feel frozen and unable to recollect conspicuously every bit your brain triggers a "freeze" response. Your instinct is to endeavor to make the anxiety go away, but that won't piece of work. Many of the common ways y'all react to feet are unhelpful and tin can even make things worse—and the best way to handle anxiety is not what you think.
Beneath are iv unhelpful ways of reacting to anxiety.
Trying to Make the Feet Go Away
This strategy is unhelpful for a uncomplicated reason: because it doesn't work. Y'all can't brand feet become away past willpower alone. Fear and anxiety are wired-in responses of your brain and trunk that have their roots in the history of our species. Our ancestors faced dangerous predators and other dangers; those who reacted more than quickly to get abroad were more likely to survive and pass on their genes. Anxiety is a signal that you lot need to pay attending to something that your brain thinks is important to your survival. Your brain triggers the release of cortisol to rev your body up to fight or run away. It may be a imitation alarm—but trying to shove information technology down will only make it stronger.
Looking for Reassurance
Many of us react to anxiety and worry by frantically seeking information, hoping to observe a definitive answer or a manner to feel completely prophylactic and in control. The problem is that most of the things you get anxious well-nigh are threats that y'all can't completely eliminate. Life is full of hidden dangers. You lot could get run over crossing the street, you could go a serious illness, lose your job, or be a victim of crime. There are also seldom definite answers to life's complicated problems. If your partner is acting more than afar, this may or may not be a sign that the relationship is threatened. Fifty-fifty if he reassures you that aught is wrong, you probably won't believe it. You can't predict the future or have complete security. When you frantically search the cyberspace for reassurance that the fatigue y'all're feeling isn't cancer, you will likely find all kinds of information that will make you more scared. Many symptoms, such as fatigue, are about likely beneficial, merely they can also be a sign of something serious. When you seek reassurance from others, they may provide information that makes you lot experience worse or bring up a negative possibility you hadn't idea of—or they may just placate y'all without really believing what they're telling you.
Ruminating and Worrying
Worry has been defined as the cognitive component of feet. Many of us reply to feet by worrying and analyzing the situation, going over different possible responses in our minds. While some anticipation and interpretation is helpful, most of us do this likewise much, and our thinking starts to get repetitive and more negative. When you ruminate, you brainstorm to doubt and second-estimate yourself. Alternatively, you lot may feel unable to allow go and get vigilant, repeatedly checking e-mail or social media for new data. Worry can take you downwards a rabbit hole speedily. "Why hasn't he chosen?" "Volition she call me back?" "Maybe I did something to put him off." "What could I have done?" "Peradventure I wasn't interesting enough?" "Why am I always then boring?" and on and on.
Avoiding
When you get anxious, your body's "fight or flight" response makes you lot want to run abroad or escape. Yous feel a pull to avoid the uncomfortable situation—whether it'southward going to a party, starting a hard project, or confronting someone who has treated you desperately. The trouble with avoidance, nonetheless, is that it makes anxiety worse in the long-run. You may feel some short-term relief at existence abroad from the situation, but running away makes it more than difficult to face things the side by side fourth dimension. You begin to see yourself every bit someone who can't cope with the state of affairs; equally a result, the situation itself starts to feel more aversive and threatening. In fact, the best response to anxiety is to practise just the contrary: When you deliberately confront situations you fear, the fright starts to go down every bit your brain registers that zippo terrible is happening.
What Should Y'all Practise When You're Anxious?
The most important thing to practise is exactly the opposite of what yous retrieve: You need to work on accepting the anxiety. You can't make it go away and avoidance makes things worse. What option practice you have but to live with it?
The best way to live with information technology is to allow it to exist there and mindfully observe it, rather than reacting automatically. Once yous accept that the feet is there, y'all begin to modify your human relationship with it. You can evaluate if there is any real threat or emergency action needed. Yous can think about a wise, strategic response to the situation, or you tin can make a decision to tolerate the discomfort and act anyhow, because information technology's worth feeling anxious and then you don't deed like a doormat or miss a valuable career opportunity.
- What Is Feet?
- Find a therapist to overcome anxiety
If the anxiety is then intense that you lot can't retrieve, then you need to terminate what you're doing and exhale, experience your feet on the ground, and notice that in nearly instances, zip dangerous is happening right now—it's mostly in your head. When you lot do that, y'all'll experience a sense of groundedness, despite the anxiety.
Source: https://www.psychologytoday.com/us/blog/the-mindful-self-express/201709/four-things-not-do-when-you-feel-anxious
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