Anxiety is a reaction to a real or imagined threat. Such feelings occur every day and are a part of our life. “We feel anxiety and fear either as worry, tension, apprehension or a similar emotion,” says one of the founding members of peaasi.ee and child psychiatrist Ere Vasli. However, if anxiety causes daily or frequent issues in your life, you may have an anxiety disorder.
Signs of an anxiety disorder:
● excessive and frequent anxiety or fear,
● strong anxiety or fear,
● the anxiety and fear are almost never-ending, and it is very difficult to relax,
● avoiding anxiety-inducing situations,
● anxiety is significantly disrupting the day-to-day life.
It is important to know that anxiety disorders can be treated. In the case of severe anxiety, you should definitely see your family physician, a mental health specialist or the peaasi.ee team for support to address the issue. However, there are several things you can do on your own in order to consciously alleviate your anxiety.
1. Changing the way you think
Anxiety also affects thinking. If you look closely at the thoughts related to fear, you can find calmer and more supportive associations to describe the situation, which reduce anxiety. It is important to watch for automatic interpretation of situations, in which case it is helpful to challenge your thoughts and find a meaningful alternative scenario.
2. Redirecting your attention
Find an activity that grabs your attention, such as exercise, sports, or cooking. It is good to find new things to do from time to time because novelty is engrossing as well.
The exercise of the five senses is something you can do quietly, by saying what you sense in your head, or with someone else.
● Say five things you see.
● Say four things you hear.
● Say three things you touch.
● Say two things you smell.
● Say what you taste.
3. Changing your environment
One of the possibilities of dealing with anxiety is to change your environment. For example, if you are indoors, go outside and find something to do (taking a brisk walk, taking photos, going shopping).
4. Reducing anxiety and physical tension
You can change your emotions and reduce physical tension by doing breathing exercises.
A simple breathing exercise: sit comfortably and close your eyes if you wish. Focus on how you breathe, try to breathe in through your nose and out through your mouth.
● Put your hand on your stomach and feel how it rises and falls as you breathe. When breathing in, say ‘in’ either quietly or in your head. When breathing out, say ‘out’.
● Only think about your breathing and repeat the words ‘in’ and ‘out’. You can also try counting to ten – ‘one’ and breathe in, ‘two’ and breathe out. Do this until you get to ten and then restart at one.
● If other thoughts bubble up, focus on your breathing again, saying ‘in’ and ‘out’ or counting numbers.
● Breathe like this for approximately two minutes.
● Next, notice the sounds surrounding you and where you are. Slowly open your eyes and look at your surroundings. Notice the change within yourself.
5. Reducing anxiety through behaviour
This includes the golden rules that support our mental health.
● Sleep 8-9 hours every night.
● Exercise and do sports regularly and, if possible, do so outdoors.
● Eat healthily and sufficiently.
● Drink enough fluids.
● Avoid food and drink containing alcohol, drugs, caffeine, and other stimulants.
● Do things that make you happy and excited.
● Maintain relationships with your family, friends, and relatives. Spend time together and be open with loved ones.
● Keep a diary, in which you can be honest about your difficulties.
● Spend time on your own. Pay attention to your mind and heart.
● Exercise yourself mentally. Work and learn with interest and pleasure.
● Rest and relax.
● Allow yourself to make mistakes. Treat and talk to yourself as you would with your best friend.
Written by the youth information portal Teeviit and MTÜ Peaasjad www.peaasi.ee.
The MTÜ Peaasjad promotes mental health, deals with problem prevention, early intervention and stigma reduction in our society.
Published in the youth information portal Teeviit in 2022.
