Oguz Kaan Kısa · Jan. 18, 2021
People often talk unnecessarily that they have this feeling because they cannot control their anxiety and accept what they know will not happen. Nowadays, 10% of the population has intense anxiety problems. This feeling is often due to the desire to do things better. Trying to optimize everything can cause stress and anxiety as well as worry. Business life, private life and human relations of the person may be negatively affected by this.
Excessive anxiety also has biological effects. The increase in stress hormones disrupts the function of DNA and this dysfunction increases blood pressure by narrowing the vessels. It has been determined by experts that this intense mood can cause heart attacks, strokes, immune problems, infertility and obesity.
Focusing only on negative thoughts: Ignoring positive events and concentrating on the little things that are negative. “ I got the last question of the test wrong, I’m such an idiot! ”.
Linking positive events to negative things: “ My job interview went well, but it was just a chance, nothing to do with me”.
Focusing on worst-case scenarios: “ The pilot said there would be slight turbulence. For sure the plane will crash! ”.
Since the psychological distortions mentioned above are not based on reality, it is not possible for people to give up such thoughts suddenly. These types of ideas occur automatically in people’s minds and it is very difficult to control them. Sometimes the thought that these ideas protect the person from negative situations or gain productivity can prevent the person seeing the negative effects of intense anxiety. But recognizing the consequences of this emotion is not a solution, but recognizing the problem is the first step in combating anxiety.
Exercise is a natural anxiety remedy. Because it increases the endorphin release in the body and gives energy. Focusing on your body during exercise will take your worries and anxiety away from you and make you feel much better.
Meditation and yoga help relax the mind. Focusing on that moment and begin conscious of yourself makes you relax your mind.
Even if it is simple, to share your concerns with someone you love, it is a very effective solution. Talking to someone you feel comfortable with reduces your stress levels and anxious thoughts begin to disappear. Sharing thoughts with someone reduces the frightening and threatening effects of thoughts.
When you worry during the day, write it down in a notebook and set it aside to continue to worry later. With this habit, you can continue your daily work by delaying your worries. You can even create “time to worry” for yourself. For example, you might say “ I will worry about whatever situation and incidents there are between 7pm and 7:15 pm on saturday and I will be done.” There will be no room for this feeling for the rest of your day. You can also create a chart to see if these feelings are intense. You can write down the answers to questions such as where were you when you were worried, what time was it, what did you think, what were you doing, and then read and evaluate the results. Recording these will make your mind more clear.
Coping with anxiety is a situation that a person can handle on their own, using various methods. But sometimes this feeling can turn into intense stress and anxiety. In such cases, getting psychological support and therapy is very helpful dealing with this situation. Even the smallest changes you make in your life will return positively to you in your struggle with anxiety.