Anxiety -
What is it and what can you do about it?
“Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths.” Charles Spurgeon
Noun: a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
What can it look like...Here are some symptoms.
Emotionally - You may have feelings of fear and worry, apprehension or dread, trouble concentrating, increased irritability, anticipating the worst, feeling like you mind is blank.
Physical - Pounding heart, sweating, GI upset, dizziness, shortness of breath and insomnia.
Take a deep breath - When you begin to realize that feeling on anxiety is coming over you, the first thing you should do is take a deep breath. A deep breath from your diaphragm is a very powerful technique, because it activates your body’s relaxation response.
AAA TIPS ~ Slowly inhale to a count of 4, filling your belly first and then your chest, hold your breath to a count of 4, and then slowly exhale to a count of 4 and repeat this several times, until you feel more in control.
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When waking up in the mornings start doing something right away, and try staying busy most of the day.
AAA TIPS ~ Set goals, do your dishes, keep a journal, work in your garden, visit with friends, learn how to meditate.
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Question the thoughts you are having – when anxious, your brain can start coming up with “crazy” ideas, many are unrealistic and have a very minimal chance of ever coming true.
AAA TIPS ~ Ask your self these questions when you are “challenging” your thoughts.
* Is this really likely to happen?
* If the worst does happen, what would be so bad about that?
* Is this much worry realistic about this situation?
* Is this even a true event or is it all in my mind?
* How can I prepare now for whatever may happen?
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Prepare and use “positive” self-talk.
AAA TIPS ~ Say things such as:
* I have had this feeling before, but I have strategies’ to calm me down.
* This situation is not as bad as I had originally thought.
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One of the most harmful things to do when you’re anxious is to sit around and obsess over it. Continuing to live your life will support your decisions and actions.
AAA TIPS ~ If you were planning on going to the store, still go. If you were planning on wearing your prosthesis out in public…put your prosthesis on!
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Focus on the NOW! When you are anxious, you’re are more than likely focusing on something that going to happen in the future.
AAA TIPS ~ Take control of your body and your actions at the present moment.* Pause* Deep Breathe* Look around you and notice what is taking place, right now.