Anxiety and it’s Coping Mechanisms
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Anxiety is the most common mental health issue in the world, but the basic facts about Anxiety are not known to many people. Nearly a fifth of adults have an anxiety disorder, and you probably know someone who does, even if you don’t have one personally.
What is Anxiety?
The term anxiety is a totally stressful and restless state of mind. It makes people fettered by fear chains. Often, one never gets to know precisely what he or she is worried about. Sometimes it kicks in on one’s most happy days out of the blue and makes him want to crawl into bed for no obvious reason.
A person suffering from anxiety wants to conquer the world but the fear of failure, being called out, rejection and being left behind renders him from doing anything at all.
Types of Anxiety
The five major types of anxiety disorders are:
- Generalized Anxiety Disorder
- Obsessive-Compulsive Disorder (OCD)
- Panic Disorder
- Post-Traumatic Stress Disorder (PTSD)
- Social Phobia (or Social Anxiety Disorder)
Generalized Anxiety Disorder
Generalized Anxiety Disorder, GAD, is an anxiety disorder characterized by chronic anxiety, exaggerated worry and tension, even when there is little or nothing to provoke it.
Obsessive-Compulsive Disorder (OCD)
Obsessive-Compulsive Disorder, OCD, is an anxiety disorder and is characterized by recurrent, unwanted thoughts (obsessions) and/or repetitive behaviors (compulsions). Repetitive behaviors such as hand washing, counting, checking, or cleaning are often performed with the hope of preventing obsessive thoughts or making them go away. Performing these so-called “rituals,” however, provides only temporary relief, and not performing them markedly increases anxiety.
Panic disorder is an anxiety disorder and is characterized by unexpected and repeated episodes of intense fear accompanied by physical symptoms that may include chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress.
Post-Traumatic Stress Disorder (PTSD)
Post-Traumatic Stress Disorder, PTSD, is an anxiety disorder that can develop after exposure to a terrifying event or ordeal in which grave physical harm occurred or was threatened. Traumatic events that may trigger PTSD include violent personal assaults, natural or human-caused disasters, accidents, or military combat.
Social Phobia (or Social Anxiety Disorder)
Social Phobia, or Social Anxiety Disorder, is an anxiety disorder characterized by overwhelming anxiety and excessive self-consciousness in everyday social situations. Social phobia can be limited to only one type of situation – such as a fear of speaking in formal or informal situations, or eating or drinking in front of others – or, in its most severe form, may be so broad that a person experiences symptoms almost anytime they are around other people.
Coping with the Anxiety
- Taking control of your life
- Forgive yourself
- Having a purpose and meaning in life
Taking control of your life
Taking control of your life requires working through multiple challenges, including your own perceptions, building self-confidence as well as taking an action. Determine what you want more control over, and that will help focus your energy.
Each day you have the ability for choosing to take control of your life, or to let it control you. You can either be proactive, or you can be reactive by allowing various circumstances to call the shots.
To take control of your life, or exercise personal leadership, is to take responsibility for yourself and for every area of your life.
Various mechanisms for coping with anxiety include freeing yourself from the fear of failure by exposing yourself to things that you think you are not particularly good at. Doing so gives you confidence and makes you want to try hard every time you fall. And trying in itself is a great achievement so it motivates you to do better and improves your mental health.
Forgiving oneself is same as forgiving someone for what we believe as something wrong or hurtful done by them to us.
Forgive yourself for everything and anything that you think you might have done wrong. Stop blaming yourself for every wrong that is done in the world. You are after all only a human. Realize it and go easy on yourself.
Sometimes it happens that we blame ourselves quite a lot of times for things that we are/were responsible for or sometimes we just believe we are at fault. This feeling hurts us so bad deep down that we keep repenting and are not able to come out of what i believe to be an infinite loop of resentment. In whatever case it might be, whether it is our fault or someone else’s , we need to forgive and move on.
“Take a walk through the garden of forgiveness and pick a flower of forgiveness for everything you have ever done. When you get to that time that is now, make a full and total forgiveness of your entire life and smile at the bouquet in your hands because it truly is beautiful.”
― Stephen Richards
Having a purpose and meaning in life
When you have a purpose in life, you express it constantly and base your decisions, thoughts, feelings and actions around that overarching purpose. A person who knows their purpose tends to make a greater impact through their work, which encourages a feeling of gratification.
Purpose can guide life decisions, influence behavior, shape goals, offer a sense of direction, and create meaning. For some people, purpose is connected to vocation—meaningful, satisfying work. For others, their purpose lies in their responsibilities to their family or friends.
Give yourself daily tasks. Could be as small as drinking 8 glass of water a day. Give yourself a goal and work to accomplish it. To have purpose in life is enough to get you through the various phases of anxiety. But most importantly whatever you do, be consistent and give yourself due credit.
Goal is something which keeps you awake in your life, latest happening around you and all. It keeps your life in balance. As quick as stop wishing, start doing and while finding you goal don’t forget to enjoy your life. if you want to remain happy then tie to a goal not to people and things. Set a goal for yourself and keep moving forward. Life gives you problems to face. Focus on your goals rather than the problems.
How to Take control of your life?
Here we have prepared a list of some main actions that can help us in taking control of our lives,
- Try to sleep and wake up on time.
- Do something that scares you at least once a week.
- Try to spend more time on physical activities.
- Try to build more networks.
- Keep yourself clean and organized.
- Always be prepared for the worst.
- Stop those activities that are useless.
- Learn to say no.
- Adventures also help in refreshing the mind.
If we talk about forgiving ourselves then,
- Remember that past is past and it is gone.
- Realize you did the best you could do at that time.
- Start acting in accordance with your morals and values.
- Move towards loving and investing in yourself.
If we talk about having purpose and meaning in life then,
- To do list on daily basis.
- Explore Your Interests
- Writing the strengths and weaknesses
- Set some goals in mind, what you actually want to achieve.
- Work on the set goals
- Stay motivated about the goals
- Surround yourself with positive people.
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