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14 Habits of People Who Don’t Know in Anxiety, A/c to Therapists

Overview

Amidst the throes of frequent Know in Anxiety, individuals grapple with its overwhelming and intrusive nature, an experience all too familiar. In the labyrinth of anxious emotions, one may find themselves wondering if anxiety materializes out of the ether, seemingly beyond one’s grasp to alter, as elucidated by Sarah Rollins, LMSW, SEP, a distinguished practitioner at Embodied Wellness, PLLC.

14 Habits of People Who Don't Know in Anxiety, A/c to Therapists

Notably, a survey conducted by the National Health Interview reveals that nearly 10 percent of participants acknowledged experiencing mild anxiety during a fortnight in the year 2019. An additional 5 percent disclosed encountering moderate to severe anxiety symptoms. Rest assured, should anxious thoughts engulf your mind, you are not alone in this journey. Interestingly, a contrasting 84 percent revealed experiencing little to no anxiety symptoms. What sets them apart?

An inquiry of profound significance.

Anna Aslanian, LMFT, the astute founder, and director of My Therapy Corner offers sage counsel, suggesting the merits of shifting our focus towards the aspects that work well and the facets deemed positive, instead of dwelling incessantly on challenges. This reorientation, akin to a navigational map, guides us toward our desired destination, illuminating the path to tread and the actions to undertake.

CONTENTS

  1. What Is Anxiety?

  2. What sets apart anxious thoughts from Generalized Anxiety Disorder?

  3. 14 Habits of People Who Don’t Know About Anxiety, A/c to TherapistsWhat Is Anxiety?

What Is Anxiety?

The concept of anxiety can be likened to an unwelcome guest, devoid of any courteous offerings of side dishes or desserts. Instead, it intrudes with an unsettling entourage of “heart palpitations, dizziness, and an eerie sensation of the world contracting,” as articulated by Luana Marques, Ph.D., an esteemed associate professor of psychiatry at Harvard Medical School. The experience of anxiety, a universal occurrence, intermittently finds its way into the lives of most individuals, driven by diverse reasons.

Anna Aslanian expounds that anxiety may emerge when confronted with situations beyond our customary domains, uncertainties of the unknown, adversarial thoughts, deep-rooted insecurities, the anticipation of consequential events, and distressing contemplations concerning potential adversities. The amalgamation of these elements crafts an intricate tapestry of anxiety that takes residence both in the mind and body.

14 Habits of People Who Don't Know in Anxiety, A/c to Therapists

What sets apart anxious thoughts from Generalized Anxiety Disorder?

Though intermittent anxious thoughts emerge periodically, Generalized Anxiety Disorder entails meeting the clinical criteria documented in DSM-5, a manual employed by healthcare professionals for diagnosing mental health conditions. “Experiencing occasional anxiety does not necessarily indicate an anxiety disorder,” asserts Aslanian.

Various criteria exist, but a concise summation is provided by psychotherapist Erica Hornthal, renowned for her expertise in Chicago and the authorship of the book titled “Body Aware.” “Anxiety transcends into a disorder realm when its prolonged impact impinges on our daily functioning,” she articulates. The repercussions extend to our emotional state, sleep patterns, activity levels, social interactions, and even our ability to tend to ourselves with care. Aslanian emphasizes the indispensable role of a mental health provider in ascertaining whether one confronts mere anxious thoughts or a full-fledged Generalized Anxiety Disorder.

14 Habits of People Who Don’t Know About Anxiety, A/c to TherapistsWhat Is Anxiety?

1. Practice acceptance

Embarking on life’s journey renders one inevitably susceptible to occasional bouts of Know in Anxiety. However, those rare individuals unacquainted with frequent anxiety graciously acknowledge and embrace this verity. “Embracing anxiety facilitates its expeditious departure,” enlightens Aslanian. “Resisting, grappling, and engaging in combat with it, serve only to prolong its tenacity.”

2. Have a daily routine or ritual

In moments of apprehension arising from our aversion to the unforeseen, anxiety may arise unexpectedly. To circumvent such occurrences, Hornthal proposes the incorporation of predictable elements into our daily routines.

“A daily ritual or habit could be as simple as savoring a morning cup of coffee, taking a leisurely walk, dedicating five minutes to expressing gratitude, or indulging in ten minutes of reading,” elaborates Hornthal. The essence lies not in the specific activity chosen but rather in the unwavering dedication to its execution.

“This establishes an anchoring point within our day, fostering a connection to the present moment that renders it arduous to fret over the past or the future,” expounds Hornthal.

14 Habits of People Who Don't Know in Anxiety, A/c to Therapists

3. Tune into false alarms

According to Dr. Marques, the human brain serves two primary functions: prediction and protection. Whenever it detects a potential threat, whether real or perceived, it triggers the fight, flight, or freeze response by activating the amygdala.

An anxious brain may encounter difficulties in distinguishing between actual and perceived dangers.

For instance, receiving a late-night email from your boss with the subject line “We need to talk” can set off alarm bells, provoking feelings of anxiety, as explained by Dr. Marques. People adept at managing anxiety can effectively discern between genuine threats and perceived ones, resulting in a reduction of unnecessary activation of the fight, flight, or freeze response. This ability is a learned skill that individuals can cultivate.

To begin, Dr. Marques suggests comprehending the disparity between real threats, such as an approaching vehicle, and perceived threats, like an unexpected email from your boss or navigating a new relationship. This discernment empowers the brain to respond more fittingly, leading to a decrease in unwarranted Know in Anxiety.

4. Embrace self-compassion

Rollins highlights that the origin of anxious thoughts often lies in negative self-talk. To break this pattern, alter the narrative within your mind.

“Instead of indulging in thoughts like, ‘Why are you so stupid?’ or ‘You will never get the job,’ try reframing them into more positive and empowering statements,” suggests Rollins. For instance, shift towards, ‘It’s okay that I made a mistake,’ or ‘I will give my best effort to secure this job. If I don’t succeed, I can pursue other opportunities.”

5. Get enough sleep

Amidst a racing mind, slumber might not be your immediate concern. Nevertheless, it holds paramount importance.

“Ensuring a restful seven to eight hours of sleep during the night can significantly enhance your mood, memory, and impulse control,” emphasizes Rollins. “When you attain proper sleep, your decision-making improves, and your ability to regulate emotions becomes smoother.”

6. Stay physically active

The therapeutic potential of movement is profound. Tailor your activity choice based on your emotional state.

“Considering the state of your nervous system, you may find solace in an energetic exercise like running, jumping, or dancing—activities that expend ample energy,” advises Aslanian. “On the flip side, you could explore a more tranquil and grounding approach, like engaging in stretching and yoga. Hornthal emphasizes that movement can be woven into diverse avenues, extending beyond conventional exercise.

“Exploring novel movements is an essential part of allowing emotions to traverse through the body and mind,” asserts Hornthal. “Climbing stairs, taking alternative routes in the office, or incorporating stretch breaks at your desk—all contribute to thwarting the accumulation of stress.”

14 Habits of People Who Don't Know in Anxiety, A/c to Therapists

7. Engage in esteemable acts

Distinguishing between esteemable acts and pleasurable activities is crucial, and it also has anxiety-reducing benefits.

“Esteemable acts encompass activities that nurture your self-esteem and instill a sense of mastery. Engaging in these tasks can make you feel competent,” explains Rollins. “They entail employing abilities such as playing a musical instrument, engaging in sports, repairing household items, or acquiring proficiency in a new language. Accomplishing such endeavors can alleviate Know in Anxiety by fostering a sense of achievement.”

8. They talk about it

Experiencing liberation can often come from unburdening oneself.

“Opening up about our emotions and feelings is a way to honor, convey, and validate our experiences,” explains Hornthal. “Identify someone you have confidence in and confide in them about the factors contributing to your Know in Anxiety.”

Rollins concurs.

“Rollins comments that individuals who rarely experience anxiety do not attempt to resolve all their issues in isolation. “They build a strong support network around themselves.”

The support network need not be extensive.

“Even having one or two reliable family members or friends can suffice for a dependable foundation,” Hornthal suggests.

9. Journal

Engaging in conversation can offer solace, yet certain individuals find it easier to convey themselves through the written word.

“Transferring your anxious musings onto paper liberates them from the confines of your mind,” advises Aslanian. “There’s no need to exert undue pressure on yourself to produce copious amounts of writing. Start with just a five-minute writing session.”

10. Understand thoughts aren’t facts

Your musings and emotions hold value, yet they may not necessarily reflect reality.

“One’s mind may host an abundance of thoughts, and they remain precisely that: thoughts,” Aslanian conveys. “They do not foreshadow the days to come. They are not indisputable truths about oneself or one’s existence…You are distinct from your thoughts.”

It is conceivable to cultivate the skill of discernment. “Engage in experimenting with various thoughts,” Aslanian encourages. “Try to recognize that you are merely encountering a troubling, anxiety-inducing thought.”

11. Determine your values

Per Dr. Marques, individuals adept at Know in Anxiety management possess a profound comprehension of their intrinsic priorities: Their values.

“These values, spanning from kinship to well-being to prosperity, serve not as objectives but as the impetus propelling them—the why rather than the what,” Dr. Marques expounds. To ascertain your values, Dr. Marques advocates introspection: What holds the utmost significance in my life?

“Reflect on the occasions when you felt profound happiness, and identify the underlying values that made those moments deeply significant, as suggested by Dr. Marques. “Select three fundamental values to function as your compass, guiding you towards a life marked by diminished anxiety.”

12. Honor personal boundaries

The B term wields considerable importance, as per Hornthal’s discernment.

“Anxiety diminishes when we establish robust personal and professional limitations,” Hornthal elucidates.

And those fundamental principles you discerned? They shall guide you in delineating boundaries.

“Learning to find middle ground without compromising our true selves, presenting ourselves in alignment with our core values, and asserting our boundaries when transgressed, plays a pivotal role in anxiety management,” Hornthal affirms.

13. Healthy communication

Effective communication assumes paramount significance across diverse facets of our existence, encompassing anxiety management. Hornthal explicates that fostering wholesome communication entails articulating apprehensions, expectations, and assessments.

“Transparent communication dispels myriad uncertainties that we tend to amass in our minds, invariably giving rise to anxiety,” Hornthal articulates.

14. Learn more about anxiety

Enlightening oneself about Know in Anxiety can prove instrumental in its mitigation.

“As you immerse yourself in the literature about anxiety and deepen your understanding, you come to realize its normalcy… and uncover a plethora of tools to better cope with it. Knowledge empowers making wiser decisions,” Aslanian explains. “You can nurture a sense of curiosity about your anxiety instead of succumbing to fear.” What is it endeavoring to convey? Does genuine peril lurk? Where does it trace its roots within you?”

Self-help publications can indeed be valuable, yet Aslanian additionally advocates for seeking counsel from a therapist. “Individual therapy can solidify the knowledge gleaned from your readings,” she posits.https://en.wikipedia.org/wiki/Anxiety

Abhishek Abhay
Abhishek Abhayhttp://www.medicoworlds.com
Passionate about health and wellness, I'm a dedicated fitness and yoga content writer. With a deep understanding of holistic well-being, my writing blends expertise and enthusiasm to inspire others on their wellness journey. Specializing in dynamic workout routines, mindful yoga practices, and nutritional guidance, I aim to empower readers with practical and insightful content. Join me on the path to a balanced and vibrant life through my engaging and informative articles.
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