Help with Reducing Anxiety

healtheminds

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We have all experienced bouts of anxiety at some point in our lives. In fact, it is a very typical and normal feeling to have. However, when the level of anxiety is increasing on a daily basis, or to the extent where it impedes performing basic actions, that’s when normal anxiety could manifest as an anxiety disorder.

High levels of anxiety can be defined as a mental state where there is an irrational feeling of distress or a generalized feeling of dread about the future. Common anxiety can manifest itself in various disorders that may inhibit you from living freely, if not treated or looked into properly. Some common disorders include:

  1. Generalized Anxiety Disorder (GAD) – Unrealistic feeling of dread and tension concerning anything general without any certain reason or stimulus.
  2. Panic Disorder – Feelings of extreme terror that can happen at any time but are usually provoked by ideas perceived as foreign to you (ex. public speaking). Symptoms, like sweating and rapid heartbeat, are usually noticed.
  3. Social Anxiety – Anxiety felt before, or during a social interaction or at crowded places, that causes the person to feel stressed about other’s perception of their image and facing judgement from people.
  4. Phobia – An irrational fear focused on something specific, which can interfere with day to day functioning (ex. heights, water, spiders).

Anxiety symptoms can be even harder to detect in a workplace setting, mainly because people tend to wave it off as regular work pressure. It is important to learn ways to reduce anxiety. If you suspect anxiety is creeping up on you, or you suspect someone else might have it, here are some symptoms you can try to observe:

  1. A constant feeling of impending doom, with no reason to provoke such feelings
  2. Increased heart and respiration rate
  3. Tiresomeness, nervousness
  4. Sweating
  5. Trouble focusing on simple tasks
  6. Feel like you lack control

If you notice many of these symptoms consistently over a period of time, chances are you suffer from elevated levels of anxiety. Anxiety disorders can not only greatly diminish your performance but also have severe health consequences. It’s very important to take steps for treating it before it becomes a disorder that can take over your professional life. Here are some suggestions to reduce anxiety:

  1. Exercise – Exercising daily releases endorphins (natural pain killers), which results in less cortisol (the stress hormone) production. Try it before, and after, work to result in better moods and better stress management at work.
  2. Have fun – Telling jokes or reading hilarious matter can be a great stress-buster for anxiety. Laughter is an awesome and enjoyable way to feel good about yourself so make anxiety a thing of the past by joking your way at work(not too much though!).
  3. Keep Yourself Occupied – Staying busy with something you enjoy could be a way to control your anxiety too. After work, find a hobby, sport, or interest and pursue it as a way to relax. Also, spending time with family and friends can relieve some of the built up anxiety.
  4. Try Counselling – If you find steps 1-3 aren’t helping you enough, counselling and therapy are the best ways to relieve your anxiety. A therapist can suggest ways to manage your anxiety and keep you in track, especially in an important place like the office.

Reach out to HealthEminds to connect with qualified and experienced professionals who can help you to learn practical and effective ways to reduce your anxiety.