Tips to Manage Anxiety and Stress
Managing your anxieties is not innate. In this article, we explain how to recognize anxiety and manage crises.
I have balls of anxiety every time I think about it "just thinking about it, it bothers me" "I have flushes of anguish" We use anguish in many expressions, but often with a tendency to confuse anxiety.
What is anxiety?
Anxiety is a fear, a malaise that we feel more or less intense, often unexpected. This discomfort can be very short or on the contrary last long enough. The symptoms vary from person to person, but usually there is a tightness in the pit of the stomach, and sometimes other symptoms:
- fast breathing
- difficulty breathing
- hot flashes
- feeling cold
- sweat
- weakness
- nausea
- stunning
One often has the impression that the anxiety appears randomly, in a context of stress but without particular trigger. Now, psychologists confirm that, even if we can not always be aware of what triggered it, it does have a foundation, be it a person, a thought, a stimulus (His smell...). In reality, it is not the stimulus as such that causes the anxiety, but the fact of pushing the experience back to consciousness.
Rejecting the experience is done unconsciously, but initiates an inner battle that materializes in the form of anguish. This anxiety is a ball composed of the forces pushing the experience to emerge and those which push it to stay away from the consciousness.
Anxiety, is less destabilizing and more insidious. It is said to be chronic, that is to say that it interferes with all aspects of life but that the subject can completely continue his daily life without realizing his anxiety, while feeling the symptoms (irritability, fatigue, etc.). Anxiety can be associated: one can have anxiety attacks while being anxious, or be anxious to have anxiety attacks. They are both manifestations of our preoccupations (acute for anxiety, chronic for anxiety), and underline the feeling we have of our own fragility.
Does anxiety have a purpose?
If fear is always due to something, one may have at first sight the impression that anxiety appears at random, without having a basis. Now, it appears when one tries to reject a feeling, a sensation.
The onset of anguish tells us that we are pushing back a feeling or thought about an important subject that concerns us more than we think. The problem is that nature having horror of emptiness, anxiety will continue to appear as long as we do not face what really concerns us, since it replaces what we refuse to confront. Thus, every time a thought comes to our mind and we refuse it, anxiety takes its place and tells us that we reject what is important.
How to manage your anxiety?
When one is distressed, one can experience particularly trying moments that manifest in the form of crises. Hyperventilation, feeling of a weight on the chest that prevents breathing ... These are very complicated moments to manage, where one can wonder what is happening and stress even more not to understand the reactions of his body.
First, when you feel the anxiety attack coming or going, start some breathing exercises. Cut your breath first when you feel the choking sensation typical of anxiety attacks. Do not breathe for a few seconds, then gently inhale through your nose for 4 to 6 seconds by putting one hand on your chest and another on your abdomen. Then exhale through your mouth very gently, for about 6 seconds. Continue concentrating on your breathing to clear the anxiety.
There is also a breathing technique of inhaling for 5 seconds and exhaling for another 5: this exercise allows you to calm the heart rate by stopping your breathing on the minutes. This is a good technique to adopt if you have trouble sleeping and worry a lot at bedtime, or wake up during the night.
Can we cure anxiety?
Anxiety is a normal human process. We all feel from time to time. However, if it becomes invasive, prevents you from living your life fully (for example, if you are anxious to go out because you are afraid of the crowd) or appears too often, it is recommended to talk to a professional. Follow-up, especially through behavioral and cognitive therapies, will help you get better. If you experience anxiety attacks over several months, it is possible to resort to medication and medical follow-up.
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