We all have times when we feel anxious, worried, nervous or stressed. There's usually a reason for this:
Doing something new and difficult, like trying out for the school sports team or going for a job interview, can mean telling someone they don't like, like "I don't want to be friends with you anymore." to say something, to prepare for something important, such as an exam.
Usually, once you confront anxiety, you feel better, but sometimes the uncomfortable feeling is very strong, occurs frequently, or lasts a long time. It may seem like it will continue for a while. It can be difficult to know what is making you feel anxious when it is not possible to find a clear cause. It might be good to learn how to overcome anxiety during these times.
Understand your anxious feelings. When people are anxious or afraid, they often They notice many changes in their bodies. This is called the fight or flight reaction. Our body prepares itself to escape or to encounter and fight the scary/worrying thing.
Basic symptoms are: Facial flushing, flushing, dry mouth. , lump in the throat, trembling hands, headache, blurred vision, trembling in the voice, rapid heartbeat, difficulty breathing..
Learn to relax. You can control your feelings of anxiety by learning to relax. You can do this in different ways, but remember this; There is no single way to control. Different methods may be useful at different times. It's important to find what works for you.
Physical exercise. Sometimes you may notice that you feel anxious most of the day. You may have had a lot of anxious feelings, and when this happens, physical exercise can be a good way to relax. A good run, brisk walk, bike ride or swim can help relieve anxious feelings and make you feel better.
Immersive activities.The second way to relax is to find something else to think about and do. N Instead of listening to negative thoughts or focusing on anxious feelings, try doing something else. Some people can replace these thoughts and feelings by engaging in another activity. The more you focus on what you are doing, the more you will suppress negative thoughts or emotions. When you realize you are listening to your negative thoughts, try one of the activities that can help.
Instead of lying in bed and listening to your negative thoughts, you can listen to music.
Worrying about whether your friend will call or not. Instead, you can open a magazine and read.
As you practice more, you will find that it will be easier to block your negative thoughts and you will feel better.
Controlled breathing. There may be times when you suddenly realize you're feeling anxious and need to regain control and relax quickly. Controlled breathing is a quick method that can help. If you can focus on your breathing, it will help you relax.
“Take a deep breath slowly, hold your breath for five seconds, and then exhale very slowly. As you exhale, you can tell yourself “relax.” Doing this a few times will help you regain control of your body and feel calm.
The place where I relax. Try relaxing with this method by thinking of a special place that makes you feel at peace. Think about your dreams or dreams.This place may be a place you have been before or it may be an imaginary place. Think about his picture and think about the following as much as possible:
The sound of waves hitting the shore or the sound of the wind blowing on the trees.
The smell of the sea or the smell of pine forests.
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The warm sun shining on your face or the wind gently blowing through your hair.
Detect your worrying thoughts. It is important to identify negative, critical or worrying thoughts. People who feel anxious usually;
Have negative thoughts.
They have difficulty thinking, hearing or seeing anything good about themselves.
They do not notice their positive skills.
They are more likely to expect bad things to happen.
They are less likely to think they can be successful.
They have a gloomy or negative view of the future.
Some adopt this way of thinking. Their thoughts become mainly negative and they often feel anxious.
Control their thoughts and test them. By testing their thoughts, they can think of a negative thought. You can be sure that you won't get stuck in its trap. This can help you find a positive way to think about things you previously ignored or overlooked and learn to think in another way. To test your thoughts, try the following:
Write down the negative thought you hear most often.
Write down any evidence that supports that thought.
Write down all the evidence you need to question this idea.
Ask yourself what your best friend, your teacher, your family would say to you if they heard these.
Replacing unhelpful thoughts with helpful thoughts. Sometimes thinking in a more positive way can be helpful and help you not feel anxious.
“I cut my hair short to make it different, but I think everyone who sees me this way will laugh at me.”
“I think this hairstyle suits me very well. Besides, change is good.”
Face your fears. People often learn to cope with their worries and anxious feelings by avoiding the things that worry them. . This may make you feel better, but it won't help you overcome your anxiety. In such situations, facing your fears can be useful to overcome these problems. You can try doing this like this:
Identify something you want to challenge or a fear you want to confront.
Break your challenge into small steps, this makes it easier for you to succeed.
What are your helpful thoughts that can help you be successful?
Relax, use your helpful thoughts, and face the first step towards overcoming your fear.
How good is that? bed yourself Don't forget to tell your loved one!
If you have been successful once, try the next step, face it and keep going until you overcome your fears.
Don't forget to praise yourself. Most of the time we are not very good at praising ourselves and saying well done. So don't forget to praise yourself when you try to overcome anxiety and face your fears. No matter what, you deserve it for trying.
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