Overcoming Anxiety (How?)

In this article, titled “Overcoming anxiety,” we will present what anxiety is, its symptoms, causes, and sure the ways that can help you overcoming anxiety.

What is Anxiety?

Anxiety is the body’s natural response to stress, a feeling of unease, such as worry and fear of what is ahead.

If your anxiety lasts more than six months, it can mean that you have an anxiety disorder.

Anxiety Symptoms


To be sure if what you have is anxiety, and to find ways for overcoming anxiety, you need to know the symptoms of anxiety, which are physiological and psychological.

Physiological symptoms: 

  • Increased heart rate,
  • Rapid breathing,
  • Trouble sleeping,
  • Headache,
  • Nausea,
  • Diarrhea,
  • Fatigue,
  • Sweating,
  • Muscle tension.

Psychological symptoms: 

  • Fear,
  • Worry,
  • Concentration problems, 
  • Restlessness,
  • Irritability,
  • Nervousness,
  • Panic attacks,
  • Edginess,
  • Uneasiness,
  • Apprehension.

The efficiency of “Anxious” and “Non-Anxious” People 

It was found that anxiety is not only a negative personality trait that provokes a more frequent experience of fear compared to the norm, and in certain situations, it can be useful for the individual and the fulfillment of his/her social functions.

It turned out that “highly anxious” people are better at coping with not very difficult logical tasks, while “non-anxious” subjects best solve difficult tasks.

Thus, anxiety carries adaptive functions, warning about external or internal danger, prompts the body that it is necessary to take the necessary steps to prevent the danger or mitigate its consequences.

The steps can be conscious (for example, preparation for an exam), or, mainly, unconscious (protective mechanisms).

As the studies of Bernard W. and Kurt Schneider showed, the success of activity in “anxious” and “non-anxious” individuals varies depending on different conditions.

For anxious individuals, the effectiveness of activities increased to a greater extent when they were informed about the success of their work, while the “non-anxious” subjects were much more stimulated by the report of failure in test experiments, especially when it came to delicate tasks.

From these experiments, the authors concluded that it could be useful to stimulate people who fear possible failure with messages about successes (even insignificant) at intermediate stages of work, while those who initially aim for success are more motivated by information about failures during the assignment.

People vary significantly in their level of anxiety.

To measure such individual differences in 1953 in the USA, J. Taylor, by cutting MMPI, created a technique called the Taylor Manifest Anxiety Scale (TMAS).

Over time, it became clear to researchers that there are two types of anxiety: one as a more or less stable personality feature, and the second as an individual’s reaction to a threatening situation.

Although these two types of anxiety are completely independent categories, there is a definite connection between them.

As Heinz Heckhausen indicates, under the influence of disturbing and threatening circumstances (pain, stress, a threat to social status, and others), the differences between high- and low-anxious people are more abrupt.

Fear of failure has a particularly strong influence on the behavior of people prone to increased anxiety; therefore, such individuals are especially sensitive to reports of the failure of their activities, worsening their performance.

Fear of failure has a particularly strong influence on the behavior of people prone to increased anxiety; therefore, such individuals are especially sensitive to reports about their failures, which worsens their performance.

Tips for Overcoming Anxiety

There are some ways to treat anxiety: psychotherapy, medications, and some ways that can help overcome anxiety: 

Psychotherapy

Psychotherapy can help treat anxiety.

Through cognitive-behavioral therapy (CBT), a professional psychologist can help you to recognize negative and distorted thoughts and replace them with more positive ones.

It can be useful for some other talk therapies as well, such as psychodynamic therapy, interpersonal psychotherapy, or art therapy.

Medications

Some medications are used in overcoming anxiety, reducing their symptoms. SSRIs (Prozac, Zoloft, or Paxil) can be useful.

To treat anxiety are also used SNRIs and tricyclic antidepressants.

Tricyclic antidepressants, though, are used more rare, because they can have significant side effects.

Antidepressants are used to reduce anxiety symptoms. Nevertheless, they can take some weeks to influence.

From SSRIs sertraline (Zoloft) or fluoxetine (Prozac), are used as first-line antidepressants, because they are considered safer and are better tolerated by individuals.

However, before taking a medication, you should talk to your doctor to find out what can be better and more efficient for you.

Ways to cope with anxiety by yourself.

You can cope with anxiety in some fast ways, such as:

  • Practicing relaxation techniques, 
  • Practicing physical exercises, 
  • Interacting with people (close ones, or meeting new people by joining a social club, or a sports club) 
  • Avoiding using caffeine and alcohol,
  • Quitting smoking,
  • Setting up daily goals – If you set up daily goals, and write them down on a paper, achieving each goal, you should tick it, as it can make you feel better and a little satisfied. 

Recommended books and sources

  1. Overcoming Anxiety
  2. Overcoming Worry and Generalised Anxiety Disorder, 2nd Edition
  3. Overcoming Anxiety: A Self-Help Guide Using Cognitive Behavioral Techniques
  4. HFNE “Anxiety after Breakup”
  5. HFNE “High Functioning Anxiety”
  6. Video – How To Overcome Fear And Anxiety In 30 Seconds
  7. Video – 3 Ways to Overcome Anxiety | Olivia Remes | TEDxKlagenfurt
  8. Video – Overcoming Anxiety | Jonas Kolker | TEDxTheMastersSchool

FAQs about the topic of “Overcoming Anxiety.”

How do I cope with anxiety?

You can cope with anxiety in some fast ways, such as:

– Practicing relaxation techniques, 

– Practicing physical exercises, 

– Interacting with people (close ones, or meeting new people by
joining a social club, or a sports club),

– Going to yoga classes,

– Using aromatherapy, Aroma candles are also used for aromatherapy. Check the Best Candle for Anxiety.

– Drinking tea for anxiety, 

– Avoiding using caffeine and alcohol,

– Quitting smoking,

– Setting up daily goals – If you set up daily goals, and write them
down on a paper, achieving each goal, you should tick it, as it can make you feel better and a little satisfied. 

How can I reduce anxiety naturally?

You can reduce anxiety naturally, trying the following tips:

– Practicing physical exercises,

– Stop drinking alcohol and using caffeine,

– Drink tea for anxiety,

– Get enough sleep,

– Eat healthy food,

– Meditate.

How can I control my anxiety without medication?

You can control your anxiety without medication by:

– Getting enough sleep,

– Eating healthy food, You can add mushroom to your diet, check the best Mushrooms supplements for anxiety.

– Practicing physical exercises,

– Meditating,

– Stopping drinking alcohol and using caffeine.

What causes anxiety?

Anxiety can be caused by chronic stress, negativity, medications, caffeine, financial difficulties, social events, conflicts, personal triggers, and other triggers.

Is Magnesium good for anxiety?

Magnesium is good for anxiety.

It is a natural mineral in the body, which, according to some researches, may be efficient in anxiety treatment because it affects the brain, in particular, on hypothalamus, which regulates adrenal levels.

A study claims that in the mentioned way, Magnesium reduces anxiety symptoms.

Magnesium is also known as a natural muscle relaxer.

Does worry cause anxiety?

Excessive worry can cause anxiety.

When you excessively worry, you focus on the thoughts “what might happen.”

Chronic worriers have feelings of impending doom or irrational fears, that increase the worry.

Conclusion

Anxiety is the body’s natural response to stress, a feeling of unease, such as worry and fear of what is ahead.

Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.

Some ways can be helpful for you in overcoming anxiety, such as psychotherapy, medications, and some other ways that you can do by yourself.

Please feel free to comment on the content or ask any questions in the comments section below.

What we recommend for curbing Anxiety

Below are some of the services and products we recommend for anxiety

Anxiety Weighted Blankets

  • Anxiety Weighted Blankets are by far the number 1 thing every person who suffers from anxiety should at least try. Anxiety Blankets may improve your sleep, allow you to fall asleep faster and you can even carry them around when chilling at home.

Online Therapy

  • Online therapy is another thing we should all try. We highly recommend Online therapy with a provider who not only provides therapy but a complete mental health toolbox to help your wellness.

Anxiety Course

  • With over 50,000 participants, this anxiety course may be just what you need to regain control of your life.

Light Therapy

What we recommend for curbing Anxiety

Below are some of the services and products we recommend for anxiety

Anxiety Weighted Blankets

  • Anxiety Weighted Blankets are by far the number 1 thing every person who suffers from anxiety should at least try. Anxiety Blankets may improve your sleep, allow you to fall asleep faster and you can even carry them around when chilling at home.

Online Therapy

  • Online therapy is another thing we should all try. We highly recommend Online therapy with a provider who not only provides therapy but a complete mental health toolbox to help your wellness.

Anxiety Course

  • With over 50,000 participants, this anxiety course may be just what you need to regain control of your life.

Light Therapy

  • Amber light therapy from Amber lights could increase the melatonin production in your body and help you sleep better at night.  An Amber light lamp helps reduce the amount of time it takes you to fall asleep and increases overall sleep quality.

References

  1. Generalized Anxiety Disorder Treatment
  2. How to overcome anxiety

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