If you are feeling anxious you may suffer from some or all of the following common symptoms:
- Rapid heartbeat or Breathing difficulties
- Avoidance issues
- Excessive worrying
- Intense or irrational fears (panic disorder)
- Feeling faint, dizzy or nauseous
Although experiencing some degree of anxiety in mild situations is normal, excessive fear can leave a person feeling paralysed, disoriented and traumatised. Some people may experience anxiety over more than one issue, suffer from depression, or face problems with drugs or alcohol abuse.
Diagnosis is generally made by a doctor who may either treat the anxiety with medications or refer the person to a psychologist or counsellor. With the correct kind of treatment and support, most people are able to overcome anxiety and move on with their lives again.
Following are some suggestions to manage anxiety:
Identify the problem – one way of doing this is by keeping a diary and recording when the anxiety occurs or anxious thoughts set in. This will help you to recognise the situations that contribute towards the anxiety, making it easier to develop different options to manage it. It will also help in recognising when the mind shifts towards negative thoughts.
Affirmations – Positive sayings or quotes that lift the spirit and motivate a person into a more positive way of thinking.
Breathe – When feeling anxious, people often breathe more rapidly or shallowly which can result in a lack of focus or confusion. Learning a breathing technique that slows down the breath can relieve the symptoms allowing clarity to return. Two methods of learning to manage the breath is through meditation or yoga.
Meditation – Meditating for a period of 20 minutes can contribute towards removing anxiety, producing an inner calm and peacefulness. There are a range of meditation techniques that can be used such as Mindfulness, Transcendental and Muscle Relaxation.