Do you ever feel anxious? That faster beating of heart, shivering hands, shaking
of legs while speaking in front of people, nausea inducing feeling of great
fear and panic?
Anxiety is a state of mind
that everyone experiences from time to time. It’s natural to feel stressed
before a performance or an exam, or even during a particularly busy or over
stimulating period. However, anxiety itself is more than simply 'stress'. If
you notice yourself experiencing anxiety for long periods of time, and you
can't seem to kick it, a closer examination of this may be beneficial. The
following advice may help reduce your anxiety levels, both in the heat of the
moment and on a long-term basis.
Anxiety feels like your mind
is on fire, overthinking and over analyzing every little, irrelevant thing. Sometimes, it makes you feel restless and constantly distracted. It feels as if
your thoughts are running wild in a million different directions, bumping into
each other along the way.
Anxious people are those who are most likely processing everything around
them so intensely that they can't handle a lot of questions, people or heavy
information all at once. Anxiety is when you feel everything
Many people treat it as something
lacking in them that other people have. But that’s not a true perception.
When I was in starting days of my engineering college I was enthusiastic about
participating in various events which deals with thought process such as speech
and debate. Because my thoughts were everything for me. But the big hurdle is to
deliver the thoughts in front of several people.
Being anxious there are
several imperfection comes in our presentation. Audience starts to feel the
less confidence in us. Our voice gets too much high in expressing the thoughts.
Shivering hands and sweating palms automatically diverts our focus from our
thoughts.
Lets understand the SCIENCE
OF ANXITY First. Our brain contains an almond shape structure called as Amygdala
located deep in the brain. Amygdala is the part of the limbic system responsible
for fear and other emotional reactions. When we are going to do any task which
is important for life and have risk the amygdala tells Hypothalamus fight or
flight response. This release a type of Epinephrine (C9H13NO3) in
blood increasing the heart rate. The nervous system then kicks into overdrive
and produces some physical symptoms like Shivering hands and shaking legs.
 |
| Limbic System |
Some tips to get rid of anxiety:
Take a time-out:
Practice yoga, listen to music, meditate, get a massage, or learn relaxation
techniques. Stepping back from the problem helps clear your head.
Face Your Fears: Fear
comes when you try to do something at a single time instance that may be studying
for an exam some hours before, delivering a speech without or less practicing,
etc. So, break your work in small parts and there will be no confidence require to
process that small parts.
Eat well-balanced meals: Do
not skip any meals. Do keep healthful, energy-boosting snacks on hand. Avoid carbonated
drinks or Soft drinks.
Never Drink Alcohol
and Smoke: Our body is made to process good
food to stay healthy life, the food that takes your conscious from you is worse.
Also it can aggravate anxiety and trigger panic attacks.
Get
enough sleep: When
stressed, your body needs additional sleep and rest.
Exercise daily: It help you feel good and maintain your
health. Do yoga it connects your mind with body.
Welcome humour: A good laugh goes
a long way and it boosts confidence.
Maintain a positive attitude:
Make an effort to replace negative thoughts with positive ones.
Get involved: Volunteer or find another way to be active in your
community, which creates a support network and gives you a break from everyday
stress.
Learn what triggers your
anxiety: Is it work,
family, school, or something else you can identify? Write in a journal when
you’re feeling stressed or anxious, and look for a pattern.
Exercise and meditation plays an important role in Anxiety:
Jog, walk, bike, or dance
three to five times a week for 30 minutes.
Set small daily goals and
aim for daily consistency rather than perfect workouts. It's better to walk
every day for 15-20 minutes than to wait until the weekend for a three-hour.
Lots of scientific data suggests that frequency is most important.
Find forms of exercise that
are fun or enjoyable. Extroverted people often like classes and group
activities. People who are more introverted often prefer solo pursuits.
Be patient when you start
a new exercise program. Most sedentary people require about four to eight weeks
to feel coordinated and sufficiently in shape so that exercise feels easier.
With meditation, the
physiology undergoes a change and every cell in the body is filled with more energy.
This results in joy, peace, enthusiasm as the level of Energy in the body
increases.
On a physical level,
meditation:
- Lowers high blood pressure
- Lowers the levels of blood lactate, reducing anxiety attacks
- Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
- Increases serotonin production that improves mood and behavior
- Improves the immune system
- Increases the energy level, as you gain an inner source of energy
