Anxiety is an emotional state caused by the expectation of danger or threat.
While fear is a basic human emotion associated with the instinct of self-preservation, and arises directly at the time of danger. The terms “fear” and “anxiety” can be used interchangeably in cases of situational anxiety, the state at the moment. In the normal state, the function of self-preservation encourages action, but there are moments of apathy when anxiety increases.
Now the whole country Ukraine is afraid of waiting due to the continuous flow of news and uncertainty. “Fear of waiting” or “free fear” is formed through the flow of information in which we are constantly immersed.
Here are some tools to help you cope with situational anxiety.
Breathing practices are the best way to cope with anxiety. Begin to consciously inhale through the nose and exhale through the mouth. Inhale for 5 counts, exhale for 5. The second option – pinch the right nostril with your thumb, inhale air with the left nostril, then remove the thumb from the right nostril and close the left index finger, exhaling through it. Inhale through one nostril, exhale through the other. Continue breathing exercise for 2-5 minutes.
You do not need to sit in the lotus position for hours, just take a comfortable sitting position. 10 minutes is enough to make thoughts smooth and calm. Find tracks on the Internet with the sounds of nature, birds, there are special applications with already recorded meditations on sleep, harmony, peace, self-confidence.
3. Interaction with water.
Water is the best helper in a stressful situation. It all depends on your preferences and capabilities: pouring cold water, contrast shower, bath with salt etc. You can put your hands in the ice for a minute or just wash with cool water.
4. Physical activity.
Physical activity is a great way to deal with anxious thoughts. You do not have to go to the gym or run in the park; you can get up, warm up, jump on the spot or turn on your favorite music and dance for 5 minutes. 10 squats or push-ups, 3 minutes in the bar, express house cleaning – everything counts.
5. Squeeze emotions.
Allow your emotions to come out. Shout out loud to exhaustion, to hoarseness. You can shout sentences, words or exclamations. Cry or laugh. Help yourself with your body, swing your arms, stomp your feet. The main thing is to do it with all you might, without thinking about what it looks like from the side.
6. Expressive writing.
Expressive writing can help when thoughts are swarming in your head and preventing you from concentrating. Set the timer for 20 minutes. Take a sheet of paper and a pen or open a file on your computer and start writing. Without thinking about punctuation and dots. Especially – about literacy and accuracy. The sequence of events also does not matter. Just write down the flow of thoughts, all in a row. Just write what comes from within. Write for yourself. It helps to clear your head and shows how many thoughts are really spinning inside.
7. Pat yourself on the shoulder.
If you do not like to write or think, then just put your right hand on your left shoulder and your left hand on your right and start patting yourself in turn. Right palm, left palm, right, left. In its own rhythm. Finally, hug yourself and say nice words.
Choose the one that suits you best to reduce anxiety!