How not to be afraid of life: 10 ways to cope with anxiety

• Dr. Tim Cantoper - An experienced specialist who helps people with psychological and mental problems for more than forty years describes examples of exercises, skills and habits in his book "How not to be afraid of life".
• Of course, it is worth spending for some time and effort to change what we cannot influence.
• There are many things that you can do yourself before choosing anxiety treatment.

This does not mean that you should postpone a visit to a doctor, but you can try these methods to cope with your own fears. Below are described 10 wayswho will help you fight anxiety and fear. Read further.

Physical activity will help to cope with anxiety and depression

Science has long proved the positive impact of exercises on the fight against anxiety. Aerobics (everything that increases the heart rate and removes us from stagnation) consumes adrenaline and soothes the hypothalamus. Physical activity will help to cope with anxiety and depression. In addition, exercises stimulate the release of endorphins. These substances contribute to achieving a sense of peace and improve well -being.

Performing exercise is not easy if you have no experience. But if you get used to it, at least do morning exercises, and then to more difficult activities, you can say with confidence - they will make you happier and reduce a sense of anxiety.

Soul balance and care for your needs: how to cope with excitement and anxiety?

People are often too worried. They are worried - whether they are all and always do it right, and whether they do everything perfectly. They are worried about how other people see them. Also, such individuals try to constantly control everything (at work, at home) to make sure that everything is going well. How to deal with excitement and anxiety? The only advice in this case:

• Only your spiritual balance and care only about your needs are important.

You need to let the situation a little, and do not control everything around:

• This is not easy, but if you change your lifestyle, you will change yourself and it will become easier for you to live.
• To let go is to do something a little less for others, to take care of yourself and your feelings.
• This means slightly less control and effort, regardless of the priorities, it is necessary to find a balance in life.
• It is not only about balance in business, for example, between work and life, but also about the balance between your desires and the needs of other people.

Here are another important tips:

• Make yourself a daily routine with interesting activities.
• Make sure that you have achieved balance in your affairs and take care of everything a little, and do not strive for perfection in each area.
• Life is imperfect, and you do not need to try to be perfect.
• Do not try to do everything and everyone likes, forgetting about yourself and your needs.
• Try to free yourself from the obligation to constantly please others or fight for their attention, recognition - in fact, this is stupid.

Of course, it is not necessary to be a very egoist. Do something for others, but not too much. No one forces you to prove your superiority, but you, as an individual, are as important.

Refuse caffeine and alcohol: ways to cope with anxiety and obsessive thoughts

Many people with symptoms of anxiety drink a lot of caffeine -containing drinks, such as coffee and energy. Some are drawn to alcohol, believing that he calms. Unfortunately, the problem is that caffeine and alcohol have the opposite effect. Stimulants exacerbate a sense of anxiety.

• The most effective way which will help to cope with anxiety and obsessive thoughts is refusal of caffeine and alcohol.

Perhaps when you drink 100 grams of alcohol or a couple of cups of coffee, for a moment you will be better, but, unfortunately, not for long. Do not let yourself be deceived - regular use of drinks with caffeine and alcohol, increases a feeling of anxiety.

Therefore, the only advice in this case:

• Limit caffeine and alcohol consumption And, preferably, completely abandon them.

If you still have used a large amount of them, reduce gradually so that the body does not have severe shock and stress.

Relaxation exercise: an effective way to cope with constant anxiety inside

Relaxation is another effective way to cope with constant anxiety within yourself. Relaxing exercises can be especially useful. Such classes require great perseverance, but if you do them regularly, they help to significantly reduce the level of anxiety. Of course, if the level of anxiety is high, then a long way awaits you, but it really works.

There are many different combinations of relaxation exercises. Some people, for example, are engaged in group yoga. The most important thing is to find positions that are best. Do not forget to practice daily. Over time, this will work, and you can gain control of your anxiety.

There is an article on our site, which is described, how to make 7 simple asanas in yoga for beginners. Try to work out - it's simple.

How to deal with anxiety and anxiety yourself: try to sprinkle

Many disturbing people have difficulty sleeping. Therefore, when asked how to cope with anxiety and anxiety yourself, you can give one effective advice:

• Try to get enough sleep.
• Improving the quality of sleep is an important step in the fight against anxiety.

How longer to sleep? Tips:

1. You need to develop healthy habits. Try to eat food, do everyday business and go to bed at about the same time.
2. Try to darken the room well. In the evening, turn off the unnecessary light, and when it is time to sleep, turn off all the electronic displays in the bedroom. Leave a mobile phone, laptop or tablet in another room. Also do not watch TV before bedtime.
3. Never take any papers from work to bed and do not fulfill other duties. The state of wakefulness required for work will prevent you from falling asleep within a couple of hours after completing the task.

Try to think about something pleasant, and then you will feel calm before bedtime and can sleep for a long time and long.

How to deal with anxiety and panic: solve all your problems

Is a lot of insoluble problems, and related thoughts, the cause of your fears? Problem solving is an important step for those who are trying to overcome stressful situations, anxious conditions. Learn to keep problems under control - and you are already halfway to their decision. This will help to cope with anxiety and panic.

When the problem is too great to solve, try to break it into smaller ones:

• Thus, you will get an exact list of minor troubles, which is easier to cope with.
• Approach each of them individually and conduct a real brain assault for all the actions that you need to take.
• Think about each solution in turn and discard all the problems that have no chance of success.
• Take measures and do everything possible to resolve dilemmas.

Of course, you cannot solve all the problems at once, but by taking the necessary measures, you can gain control over the situation. Also remember - you will reduce your fears when you avoid problems, and not take up their resolution.

How to deal with a sense of anxiety and calm down: set priorities and control your time

For many people suffering from anxiety, the main problem is the huge amount of tasks that fall on their shoulders. You are “spinning” like a squirrel in a wheel, trying to do everything at once, and do not see the end. To better cope with a sense of anxiety and stress, and calm down, learn to prioritize and better dispose of your time.

It is worth knowing: The process of performing certain tasks usually takes more time than we assume. So, if you think that you have enough time to come to a particular goal, you probably will not do this.

Tips:

• Put priorities and decide what to do, and what to refuse.
• Organize your time so that you can bring together things and tasks that can be completed in one place.
• Also group similar instructions or tasks together to complete them at the same time.
• In addition, leave a little time in case of sudden and unforeseen circumstances.

Better managing yourself over time, you will work and live more calmly, which means you will reduce the level of stress.

Remember: You must also plan a vacation and time for yourself even in your loaded schedule.

How to cope with overwhelming anxiety: do not shy away from the implementation of important matters

It is quite natural that if you feel constant at an alarm, you evade the implementation of important matters. Unfortunately, this further exacerbates the situation. Avoiding something or evasion is an excellent “nutritious environment” for concern. This does not mean that you must rush into the “whirlpool” and immediately find yourself in difficult situations that scare you, but you need to start acting. Even with meager steps.

Remember: If you avoid something throughout your life, the situation will never change or improve.

Therefore, begin to gradually resist your anxiety. Be careful with yourself, step by step approaching your fears and meet with them, instead of running away from these problems.

Keep your thoughts in UP: we cope with a sense of anxiety and excitement

Negative thoughts become persistent and take root forever in our head. They often interfere with rational thinking and a person cannot make the right decisions. Try to pull yourself together and get rid of bad thoughts. Unfortunately, negative thoughts return to our head constantly. You must learn to block them before they will “capture” you. So, we cope with a sense of anxiety and excitement - keep your thoughts in UES. Here are some more tips:

• When you are at home, in a quiet, calm place, make some sudden loud sound. For example, hit the table with your fist or drop a heavy object on a hard surface.
• Feel how you jumped out of fear when you heard a cotton.
• If you encounter unwanted thoughts again, remember this situation and say "STOP!".
• You don't even need to say it very loudly. Just imagine what you say sharply.
• Such an action with memories will help interrupt the flow of unpleasant persistent thoughts.
• Try this advice and replace negative thoughts - positive, encouraging.

You can also perform relaxing exercises or work that requires a large concentration. This will allow you to focus on something else and drive away obsessive thoughts.

How to deal with a sense of anxiety, guilt and fear: share your problems with others dosed, do not fall dependent on the situation

Support, like everything else, needs to be dose reasonably so as not to aggravate the situation. You can become dependent on the need for constant support or compassion if you wait too often and use them as the only way to cope with anxiety, guilt or fear. Share your problems with others dosed, do not fall dependent on the situation.

• Of course, you need to share your fears, but be careful not to become addicted to constant search for support.
• Just sometimes remember the comforting words that close people told you and repeat them to yourself when you feel the need for this.

It is worth noting that at first, when you cope with your anxiety and fears, you will need additional support. However, gradually get rid of a sense of need for someone’s help. Try to be more independent.

In conclusion, I would like to note that you feel anxiety or fear does not make you weaker or less significant in society. However, you can take control of your anxiety and other similar feelings. Based on the above advice, decide which strategy to choose to achieve success and overcome a sense of anxiety, and then it will become easier to live. Good luck!

Video: get rid of any anxiety yourself: review of the best psychotherapeutic methods

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