- Using safety tactics, behaviors and avoidance measures
- Try to control it, stop it, defeat it, suppress it, fight it and resist it
- You can try and fight it and hold it back, but this will increase your feelings of anxiety
- You can avoid the situation or make a quick exit, but this will justify your anxiety
- You can stand your ground, allow it to happen, and focus on calming your mind and body
- Relaxation techniques
- Breathing exercises
- Self hypnosis
- Emotional Freedom Techniques
- Natural treatments
- Alexander Technique, yoga, "tai chi"
- You're not good enough
- You're not worthy enough
- You're inadequate
- So what
- Why does it matter
- I can handle it
- It's not going to hurt me, so I'll do it
- I am looking forwards to
- That seems like fun
- I love
- I enjoy
- I am happy
- I have the confidence to
- Improve your performance levels and standard
- Help you to focus and concentrate
- Boost your creative problem solving skills
- Help you to look and feel younger
- Help improve your wellness and well-being
- Help you to live longer
- Help you to handle stressful situations better
- Tai chi
- The Alexander Technique
- Walk in nature
- Muscle tensing and relaxing techniques
- Listening to relaxing or happy music
Anxiety is both a psychological and physiological condition. Your mind and body are not to separate identities, they are one whole system that directly affects each other.
The anxiety is actually your fight or flight response. Which is triggered by your brain.
Your anxiety can be activated by both an imagined scenario or by an external stimuli.
When your senses perceive a threat. The data is then sent from your sensory organs to your emotional part of your brain.
If your emotional brain matches up the incoming data being relayed by your senses to your emotional brain with a potential threat, and your brain will filter through your negative emotional memories to search for a potential threat.
Then your brain will then trigger the release of adrenaline which will enter your body and activate stressful, chemical and physical changes in your body.
Anxiety and fear is a physical state, it is your mind alerting you of a potential threat and priming and pumping your body to prepare itself to run or fight the perceived threat.
The chemical and physical changes in your body are
- The release of adrenaline and the stress hormone cortisol in the body
- Increase in heart rate a blood pressure
- Rapid or shallow breathing
- Pumping of blood from the digestive system to the major muscle groups
- Tightening of the muscles
The best known way to overcome your anxiety and fear is to face the situations that would normally make you feel anxious.
The really important thing to be aware of is. You cannot overcome your anxiety without feeling and having to go through a bit of discomfort.
There are many natural ways and techniques that you can use to reduce and lower your fear and anxiety. Anything physical and relaxing will help you to lower your anxiety.
If you know of the specific types of situations that would normally make you feel anxious.
If you do a moderate or quick exercise workout before you have to face the stressful or challenging situation. Then that can help you to burn of all that unnecessary energy.
Exercising before you face the fearful event will also trick your mind into switching your anxiety and your fight or flight response off.
Because in a real life threatening situation, your brain would trigger your fight or flight response to give you some extra energy and strength to help you survive the threat.
You would either run or fight off your attacker, which would burn off all that that extra boost of energy.
Once you had used this extra boost of energy and strength. This would be a signal to your brain that the danger has passed.
So your brain would turn off your fight or flight response and you would return back to a state of calm and balance.
By exercising before the situation that would normally make you feel anxious.
Because you're burning off the extra boost of energy from the anxiety, your mind will think the threat is over so it will switch off your fight or flight response.
Anxiety is a learned behavior and often the initial source of the fear is caused from a previous bad or negative experience or memory.
Where your mind has learned to associate certain things, people, situations and events with danger.
Your emotional part of your brain that stores and processes memories, will use your negative or traumatic bad memories as feedback to gauge how you react in the future.
Should you ever have to face the same or a similar type of situation or thing again.
Your emotional part of your brain will also associate the negative feelings and emotions that you experienced at the time your bad or traumatic experience happened to your negative memory.
Because of the mind and body link.
Any feelings of stress, tension or anxiety can cause the emotional part of your brain to thrust your back and remind you of your negative experience.
This can leave you feeling and responding as if you're in danger again.
Or it can remind you of the time you may have thought you were dying or remind you of a time when you had a bad or negative experience.
If you have had a really bad or negative experience. It is important to remind yourself that it is in the past and it is not going to happen to you again.
Intense emotional and physical feelings become inter linked to our memories.
This means that you're more likely to experience higher levels of anxiety at time when you're feeling stressed or tense.
If you suffer with frequent and persistent anxiety then this means that your body as no time to return back to it's relaxed resting state.
Which will keep your anxiety barometer stuck on high alert to danger and it can lead to serious physiological and physical damages.
The fight or flight or flight process is activated by the release of adrenaline into your body.
The adrenaline then triggers all the high levels of energy and alertness which are then followed by physical symptoms of stress and fear like
- Shallow breathing
- The rapid heartbeat
- The churning of the stomach
- The tensing of the muscles
- Legs feeling like jelly
- Shaking and trembling
The part of your mind that controls your emotional responses and the fight or flight mechanism is all linked up and connected to your body.
Therefore because of the mind and body connection your mind will use input from your body as part of your fear feedback loop to gauge your reactions and
If your muscles are tense or your body is full of adrenaline, your breathing is shallow or you're holding yourself in a shortened stature.
Where your head is pulled back and pushed forwards, your back is curved, your shoulders are hunched and your neck is stiff or contracted.
Then this will put you in the startled mode.
Because of the mind body link.
Your emotional brain will interpret these signals from the body which is mimicking the fight or flight process as something bad is about to happen.
How you can get stuck in the anxiety loop
In a real life threatening situation where you would have to fight off or run away from the attacker all that energy would be used up and burned off.
But when you're reacting with fear to things that are not threatening, then all that adrenaline and high levels of energy do not get used up, and as all the energy has no other outlet then it will remain in your body.
This energy and adrenaline will accumulate in your body and keep your mind and body in a fearful and stressful state of high alert to danger.
So effectively you will get stuck in survival mode and your senses will become heightened to danger causing them to constantly scan for threats in your environment.
The result of this will mean more fear, stress and anxiety which will keep a constant and steady supply of adrenaline to be released into your system.
This pattern can keep repeating on itself until you lower your stress and you teach your emotional mind to only react with fear and anxiety when it is necessary and appropriate.
When people become overwhelmed with stress and anxiety they will enter into one of the four fight or flight responses and states
- Fight response – this is where you become emotionally aroused, you tense your body and you become agitated
- Flight response – this is where you become anxious and you start to feel uncomfortable and you just want to escape from a situation or thing
- Submissive/surrender- this is where you freeze under pressure, your body shrinks and tenses, your mind is flooded with fearful thoughts, your confidence goes low and your overwhelming feelings and emotions paralyses you
- Avoidance - this is where you learn that you have to face or do something you dread or fear which evokes those what if thoughts and scenarios that trigger a stressful and fearful responses
When you begin to feel anxious it is because your mind is anticipating that something bad is going to happen or something is going to go wrong for you or your family.
The trouble with trying to replace those anxious thoughts with positive ones is, when your mind thinks it's faced with a potential threat then logic and reasoning goes out of the window.
If you use cognitive
When you're feeling anxious it is because your mind fears the not knowing and there are a few things you can do like reassuring your mind that everything will be OK.
So if you're having anxious thoughts or feelings you can let your mind know
"What ever happens, I'll be OK"
The secret to stop feeling anxious is knowing how to change your state.
However, there are other things that you can say that can educate your mind not to activate the fight or flight process when you start to feel uncomfortable like
"Thanks you for protecting me, but I am perfectly safe, so the anxiety is not necessary"
" If that happens, I'll be OK so the fear is not needed."
"There are no dangers present so the anxiety is not necessary."
You can also use your mind to switch your body back into that calm state by imagining you're at a beautiful and tranquil location.
Such as on a beach or
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