HOW TO DEAL WITH FEAR AND ANXIETY?

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