Feeling Anxious? What to Do About It
The Mayo Clinic defines anxiety disorder as "episodes of sudden feelings of intense anxiety and fear or terror that reach a peak within minutes" — in other words, a panic attack. It's more than the occasional case of nerves. Anxiety attacks can be debilitating and present physical symptoms such as:
Accelerated heart rate and palpitations
Excessive sweating
The "shakes"
Nausea
Respiratory distress (shortness of breath)
If this sounds like you, know there are steps you can take to reduce the frequency and severity of anxiety attacks.
Take a Break
If something has triggered your fears, the best thing you can do is to turn away from it, at least for a while. Here's what to know about fear: It is an ancient survival mechanism. The fear response is what helped our Stone Age ancestors survive predators.
Today, dire news stories, an angry boss or spouse, an inconsiderate driver, or even a collection notice can trigger that same "fight-or-flight" response. This is because your sympathetic nervous system doesn't know the difference between a hungry tiger and your angry boss. When faced with a situation like this, your rational mind knows it is not an immediate threat but your amygdala says otherwise, the first thing you should do is try to focus your attention elsewhere as best you can.
Just Breathe
There's nothing mystical about meditation. It's simply emptying your mind of all thought. Yoga, incense, candles, mandalas, etcetera are not necessary. Meditation can be as simple as sitting comfortably in a quiet room and stilling your mind. This can be difficult in the beginning, but focusing on your breathing or white noise like a fan will help in developing this skill.
Get Out and Get With It
Medical science has long recognized the connection between body and mind. While a positive outlook can improve your physical health, the reverse is also true: Maintaining a healthy body goes a long way toward maintaining a healthy brain. Be careful when it comes to diet: people suffering from stress and anxiety tend to make poor dietary decisions . Choose foods high in vitamin B-12, omega-3 fatty acids, and magnesium.
Likewise, make it a point to exercise for at least 30 minutes a day, preferably outdoors in a park or natural setting. Several studies have shown that nature is an excellent stress reliever.
Avoid Self-Medicating
Many people are inclined to drown their fears in alcohol or attempt to calm their nerves with nicotine. While these may provide short-term relief, they can actually make things worse. There is evidence suggesting that CBD may have stress-relieving properties, but consult your doctor before using it.
"It's My Job!"
Job-related anxiety is very common. You may be able to deal with it by following the above recommendations, but if the problem is a hostile work environment or elements of the job itself, you may need to consider a career change. If quitting your job isn't an immediate option, several online education programs will allow you to pursue studies at your own pace while continuing your current employment.
The important thing to remember is that when dealing with anxiety attacks or any other emotional or psychological issue, you should put yourself first. Do whatever you must to identify triggers and put yourself in a calmer frame of mind.