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What we have to say about your health and well being
21
Jul 2022
Overcoming anxiety to fulfil your daily duties
While there is no one right or incorrect approach to deal with worry and anxiety, knowing what causes such feelings to arise and using some simple coping mechanisms may be quite beneficial. Anxiety is an uneasy sensation that can range from minor to severe and feels like worry or fear. Everyone has anxiety from time to time, but it normally goes away when the event is finished. Here are a few signs to look out for:
Signs that you are anxious:
-feel tired, on edge, agitated or irritable
-feel a sense of dread
-be unable to focus or make choices
-have trouble sleeping
-feel sick, dizzy, sweaty or short of breath
-be shaky or trembly
-get headaches or tummy aches
-avoid situations or put off doing things you are worried about
-have difficulty falling or staying asleep
-experience a noticeably strong, fast or irregular heartbeat
-have pins and needles
-have a dry mouth
-sweat excessively
-repeatedly check things or seek assurance from others
Shift your focus
Some people find that breathing techniques, meditation, or relaxation are beneficial. They ease stress and draw our attention to the here and now. One technique you can use is box breathing. Box breathing, sometimes referred to as four-square breathing, is relatively easy to learn and use. In fact, you're already accustomed to this kind of timed breathing if you've ever caught yourself inhaling and exhaling to the beat of a song. Follow these steps:

-Exhale to a count of four.
-Hold your lungs empty for a four-count.
-Inhale to a count of four.
-Hold the air in your lungs for a count of four.
-Exhale and repeat.
Understanding your anxiety
To help you figure out what's impacting you and what you need to do, try keeping a journal of your activities and emotions during the day. Writing about your struggles and successes will help you to enhance your self-awareness and teaching you about your triggers.
Make time for worries
Establishing a daily "worry time" to evaluate your worries might help you concentrate on other things if your worry becomes excessive and consumes your day.
Face the things you want to avoid
It's simple to stay away from situations or rely on routines that make us feel safer, yet these actions might prolong anxiety. By giving yourself more time under stressful circumstances, your anxiety will eventually subside and you'll realise that everything is OK.
LOOK AT THE BIGGER PICTURE
When we are nervous about something, we may become fixated on the specifics and lose the ability to think clearly. It may be simpler to develop a plan if you consider your issue or circumstance from the perspective of another person. What guidance would you provide a friend or member of your family?
sources:
NHS
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