How to Combat Anxiety – 6 Steps to learn to manage
The anxiety for entrepreneurs is something that is always lurking. When you feel responsible for one hundred percent of the success or failure of your company, you cannot help but wonder what you could do more and better. The problem is that all these feelings and responsibilities generate anxiety.
I’m not going to tell you to get rid of it, because, for me, the anxiety shows that you’re worrying. And worry is useful when you help solve a problem. But when anxiety takes you to see all black, then it becomes an obstacle to the growth of your business. Just think for a race to anxiety or anxiety pre examination: doubt and fear, in this case, have a negative effect on your performance.
As your anxiety level increases, your enthusiasm is stifled it and also live the life of every day could become complicated. However, this escalation of emotions can take the trained mind.
So, how to fight anxiety? I will explain acting as your coach for the next 10 minutes.
Here is a guide that will help you, step by step, to effectively overcome anxiety and panic attacks.
Why is it so difficult to combat anxiety?
How to manage anxiety is quite a challenge. When concerns to sleep and make you nervous, also perform the simplest actions of everyday life becomes a problem. In short, how to combat anxiety will become your only goal in the newspaper; to make you soon realize, however, than any attempt to dispel the concerns of both compartment.
Why is it so difficult to handle anxiety?
Because of it involved false beliefs, some positive, others negative. First of all, the idea that aid be concerned to avoid unpleasant situations, to prevent problems and even to be prepared even to the worst of disasters!
Well, these beliefs are useless, if not to keep you from disabling anxiety: it is difficult, in fact, stop worrying if you think that this will protect us.
You never give up on something if I thought that, somehow, this can help you? To combat anxiety, first you have to stop thinking that worry brings something positive.
Create your “area of concern”
If you are an anxious person, for sure, you will have tried many natural remedies for anxiety, as distract you with some pastime or rationalize. But the result has always been lower than expected. Maybe you managed for some time to overcome anxiety but, after this period, concerns and fears are back to peep in your head!
Why block anxiety does not work? You can get distracted or manage anxiety for a while, but you cannot suppress it forever. In fact, the more you try to control your anxiety more strengthen it.
Make this simple test…
Close your eyes and imagine a pink elephant. Then, order your mind to stop thinking about pink elephants. Well, you will realize that it is very hard to stop thinking about pink elephants for more than five minutes. This is because the rule that you imposed (“do not think of pink elephants”) forced you to give even more emphasis to the one thing you wanted to avoid!
To begin to treat anxiety you have to change strategy: Instead to cast your concern, let her act. You’ll see that it starts to make you less afraid!
Three basic rules for managing anxiety and panic attacks
- Create your own “area of concern”, that is a time and a place determined that worry. For example, from 19 to 19:20 in the city: 20 minutes a day may be enough to overcome anxiety. In this space, give free rein to your concerns, you will avoid thinking about it for the rest of the day.
- See your concern: If a anxious thought should arise, Note it on a piece of paper and resend to your “area of concern”. Save it for later, and in the meantime enjoy your life!
- Analyze your “worry list” in your “area of concern” carefully re-read what you wrote and dedicated only to those thoughts that you generate more anxiety. Instead discard what does not bother you more, you will understand that it is better to devote itself to something more pleasant!
Postponing anxiety is effective because it breaks the habit of dwelling on worries: soon you will realize that you have more control over your mind than you think!
Ask yourself if the problem is solved
When you’re worried about something, ask yourself if you can actually solve the problem. If the answer is yes, then you’re in the field of the concerns solvable; if it is not then it is an unsolvable concern.
Concerns solvable we can put hand immediately. If you’re concerned about an outstanding claim, you can ask your administration to contact your creditors and request a repayment plan. If that makes you feel anxious is an upcoming meeting, you can carve out more space during the day to prepare carefully for the meeting you are supporting. If the concern is fixable stop procrastinating and put to work immediately!
Make a list of all possible solutions. After evaluating several options, determine your plan of action. Without this, you will feel to be on your way to solve the problem already and this will help you overcome anxiety.
How to deal with the concerns unsolvable
But what if the concern is related to a problem you cannot solve? To dispel any doubt, the vast majority of the concerns are precisely these kinds. If so, this is my advice: get in tune with your emotions.
It is worried, in fact, allow you not to have unpleasant thoughts. If you’re focused on a problem and how to solve it, this stop you have negative emotions. Of course, eventually the feelings resurface. Do not just stop worrying, tension and anxiety shooting over. At this stage you may also find yourself wondering if by chance there is something wrong. No fear, so far so normal.
To get out of this vicious circle, you just have to accept that your feelings. This may seem meaningless, because of some models that impose to be strong and rational.
The truth is that emotions like life do not follow logic. They not always make sense and are not always pleasant. But if you can accept your feelings as part of your being-human, you will be able to experience all the emotions that you want without being overwhelmed. And also to use them to your advantage!
The inability to tolerate uncertainty plays a huge role in fueling anxiety. Anxiety sufferers cannot live with a situation of uncertainty. He feels the need to know what will happen.
The worry is perceived as a way to predict the future thinking as to avoid unpleasant surprises. But this is an illusion.
Think of all the things that could go wrong, it does not make life more predictable! Only to enjoy the positive things that you have in the present. So, if you want to stop worrying, you must first come to terms with your needs certainty and immediate answers.
Challenge your anxieties and concerns
If you are an anxious person, you’ll likely see the world from a perspective that makes you look a lot more dangerous than it really is. For example, in a given situation, you may tend to overestimate the likelihood that things will go wrong.
You may also have a low opinion of yourself and your ability to handle the problems. Well, these pessimistic attitudes are called “cognitive distortions” and feed anxiety, worry and stress.
Here are some examples:
Think only in black and white: “If I cannot do this perfectly, then I am a total failure”;
Generalize from a single negative experience: “If I failed once, I fail always”;
Focus only on the negative aspects of reality: “If there are positive elements, these certainly are mere coincidence.”
Cognitive distortions often accompany you for life automatically without you being aware of it. To stop this process, put in motion your brain and your concerns is not as fact but as a hypothesis.
Also exercises for positive thinking can be of great help.
You will learn to challenge your anxieties and fears, developing a more balanced view of the world.
Be aware of how others influence us
The moods of others affect us continually. Think, for example, when someone in line for cash starts to puff: all suddenly become impatient.
Here’s how to free yourself from the influence of others:
- Keep a diary for jotting down your worries: You will realize that often are due not to yourself but to the influence of others!
- It spends less time with people that make you anxious: No means clear the relationship with friends, family and colleagues, just to establish topics off-limits if you noticing that talk to them about that thing make you anxious.
- Choose carefully your confidants: Not all you can help manage anxiety, some people actually they do but your worries.
Focused on the present and act with awareness
The anxious person is brought to focus more on the future than the present. Not on facts, but on what might happen. Being aware of it is a great help to treat anxiety.
Rather than challenge your concerns or postpone them to a later time, take the reality as it is, including fears and concerns.
An important role, even in this case, the emotions play: pay attention to the rhythm of your breathing, how your body reacts to external events, such as in the thoughts go through your mind. This will help to refocus attention on the present.
That meditation is, however, a technique that requires a lot of practice, then you happen to feel safe once again overwhelmed by your concerns. Do not beat yourself: you’re working hard to create for you a new mindset that shifts the focus from the future to the present, from what could happen or might try what you have and really try.
Techniques to combat anxiety and overcome stress
If you came to this point, probably, you have acquired a good control over your emotions and your mind.
Are you ready to try one of the many relaxation techniques used to reduce anxiety and stress. Most of these techniques – the ayurvedic massage, music therapy, rebirthing, biofeedback, reflexology and yoga – are based on the perfect balance between body and mind, from the regulation of breathing to reach the full relaxation of all parts of the body until it reaches a state of well-being, away of any concern.
As your coach, I could proportion but some saw your high degree of awareness perhaps you could be, this time, to suggest something!