Practical Tips to Reduce Anxiety
Gain Insight into Anxiety Triggers and Effective Reduction Strategies
As with most things, anxiety can affect people in different ways. For some, it may show up as sweaty palms, shaking, or a rapid heartbeat. Others may experience indigestion, headaches, or insomnia. (Konkel, 2021). These physical symptoms are associated with the body’s natural response to a perceived threat, which triggers physiological arousal. If you are experiencing any of these symptoms, particularly for the first time, it would be best to consult a doctor to ensure no other underlying causes.
Anxiety can also manifest cognitively with symptoms such as worries, racing thoughts, rumination, and loss of concentration. Anxiety might also appear as seemingly endless “what if?” questions.
Anxiety is linked to our fight-or-flight response and can help us prepare for real threats. For example, suppose you feel anxious before an important exam. In that case, you might study more and earn a higher score. If anxiety becomes chronic and disruptive, however, it can be part of a psychological disorder such as generalized anxiety disorder or panic disorder.
What Are the Possible Causes of Anxiety?
Anxiety is a natural response to life events and uncertain or chaotic environments, per Konkel (2021). Short-term stressors like exams, dates, or appointments may also trigger normal anxiety.
Anxiety can arise from physiological factors, such as lack of sleep or high caffeine intake. Some people may genetically inherit a predisposition to anxiety, but managing it is possible and nothing to be ashamed of.
Do you start Your Day with Anxiety? Here’s What You Need to Know
It’s important to note that cortisol release in the morning, also known as the cortisol awakening response, could potentially contribute to anxiety upon waking up. This response is the body’s preparation for the challenges and stressors of the day. However, if you are prone to anxiety, you may experience a weaker cortisol awakening response, as observed in research by Walker et al. (2011). It’s unclear whether this weaker response is caused by anxiety, contributes to it, or is unrelated. Additionally, research findings have been mixed regarding the link between the cortisol awakening response and psychological disorders.
If you experience morning anxiety, I recommend keeping track of patterns and potential triggers in your life. For instance, do you feel anxious on days when you have plans with a particular friend? Are you more anxious on workdays than on days off or when you sleep in? Does rainy weather make you more anxious? Identifying such triggers can help you manage anxiety and improve your overall well-being.
- Anxiety at Night –
When life’s demands keep you occupied during the day, you can experience heightened anxiety and worries at bedtime, particularly if you’re feeling stressed. Without distractions, your mind is free to wander, causing additional concerns. To alleviate these concerns, consider problem-solving through daily journaling or engaging in relaxing but engrossing activities, such as reading a book, solving a crossword puzzle, or listening to something soothing. These activities can help divert your mind from anxious thoughts and promote relaxation, resulting in a more peaceful and restful night’s sleep. - Anxiety about Relationships –
Experiencing anxiety in a relationship is a common occurrence for most individuals. However, if you possess an anxious or disorganized attachment style, you may encounter it more often compared to individuals with a secure or avoidant attachment style. Luckily, seeking the guidance of a therapist can assist in improving attachment security. You can also enhance your knowledge about attachment styles through various resources such as books, websites, and podcasts.
Effective Ways to Alleviate Anxiety and Find Inner Peace
Anxiety is a natural response to life events and can even be beneficial in certain situations, such as exam jitters that push you to perform better, according to Cheng & McCarthy (2018). If you experience occasional anxiety that benefits you, harness it to achieve your goals.
However, if you are in an abusive, chaotic, or unpredictable environment, it may be best to leave and find a safer setting. In cases where leaving is not immediately possible, finding a support group can provide a helpful remedy.
When anxiety becomes problematic, self-help, professional help, or a combination of both can alleviate symptoms. There are various resources available, such as workbooks, articles, podcasts, and online communities, that offer support for people with anxiety. If self-help approaches do not work, or you prefer to work with a professional, numerous therapists specialize in anxiety treatment.
NLP has scores of techniques that work at both conscious and unconscious levels to overcome the cause that triggers anxiety .
Book a Session with Coach Sajid (Master NLP Practitioner) and get rid of Anxiety forever.
Summing it up
Although anxiety is a natural human response that can provide motivation, it can also become problematic and hinder progress. Anxiety may stem from various biological, psychological, and social factors such as lack of sleep, alcohol, stress at work, relationship issues, trauma, or specific times of the day. If anxiety starts to interfere with daily life, such as affecting work, relationships, or socializing, it may develop into a disorder. Seeking professional help from a therapist or mental health expert can offer assistance through therapy or medication. Lifestyle changes, self-help approaches like workbooks, and support group participation can also help manage anxiety symptoms.
Remember, anxiety is a common experience, and there are many effective strategies and resources available to alleviate its symptoms and improve overall well-being.
References
-
-
Cheng, B. H., & McCarthy, J. M. (2018). Understanding the dark and bright sides of anxiety: A theory of workplace anxiety. Journal of Applied Psychology, 103(5), 537.
-
Konkel, L. (2021, March 26). What is anxiety? Symptoms, causes, diagnosis, treatment, and prevention. Everyday Health.
-
Sajid Ahamed is a “Certified Trainer of NLP” and organizes John Grinder approved New Code NLP and NLP Master Practitioner Certifications Courses in India and the Middle East. He has more than 1000 hours of coaching experience and is an ICF accredited Professional Certified Coach (PCC). Apart from the Trainings, he covers a wide niche of coaching including Relationship Coaching, Parenting Coaching, Leadership Coaching.
To be updated with latest trends in Coaching and psychotherapy, join our Facebook Private Group.
For Further networking, follow us on Facebook | Instagram | Youtube
