How to cope with anxiety: 12 tips for every day

Good news for those who have difficulty coping with daily stress at home and work: There are affordable ways to relieve constant worry and anxiety. The author of a new book on stress recommends using simple acupressure exercises as first aid. Changing our reaction to stress is also within our power; to do this, we need to understand the work of the adrenal glands.

Any stress we attribute to our emotional state—such as anxiety, low self-esteem, or overreaction—is actually related to our physiology. These so-called “false feelings” are caused by a deficiency in the brain's chemical response that can support resistance to stress. However, such conditions can be quickly corrected by changing your physiology.

I asked Harvard University integrative medicine specialist Sarah Gottfried, MD, how to stop feeling like a failure if you can't live every moment of your life like you're a superhero. She suggested a new mantra: “It’s my adrenal glands, it’s not me.” According to Gottfried, we should stop blaming ourselves and trying to jump in over our heads, and instead should “think about our biology.”

Reasons why we worry

There are actually few reasons for anxiety. They are all similar, since psychology claims that we have common psychological techniques of defense and emotions. Let's take a closer look at them.

  1. Fear is a natural defense. It's normal to be afraid of something new. If a person did not have such an emotional reaction, he would not live long. Fear allows us to prevent stupid things and threats to our lives. But sometimes it really bothers us, blocks our thoughts and actions. It is this kind of fear that sometimes appears on stage, in front of teachers, before a new event.
  2. Lack of self-confidence. Someone said a wonderful phrase: “Self-esteem is like stockings; it needs to be pulled up periodically.” Self-esteem is not always at its best. If we know that there is an “ideal” jury in the hall, smart examiners in the audience, and a lot of critics at the wedding - where can self-esteem restrain itself? That’s why “the hamstrings” begin to shake.
  3. Lack of experience. Excitement before speaking in public can be explained by a lack of experience and new emotions. It is not surprising that there is tremors in the arms and legs, sweating and a lump in the throat.
  4. Fear of error. Everyone makes mistakes, but this understanding comes only with age. That's why we are afraid before the exam, at a new job. In any situation where we will be assessed and commented on. The reason for this is partly a lack of education and school evaluation.
  5. Again, the instinct of self-preservation. Before visiting a doctor, we are overcome by anxiety and excessive excitement, which can be difficult to calm down. This is due to the fact that we are afraid for our lives. And someone is afraid to see an obstetrician, because not everyone likes to learn news that will change their whole life.

These are the main causes of panic and anxiety. But sometimes inner unrest arises, seemingly for no reason. In fact, psychology says that there is a reason for every worry. It’s just that we can understand and connect some things, but some things are incomprehensible to us. This is why it is important to understand why a certain situation affected us so much.

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