What is fear, what are the ways to prevent it?
If you feel like something bad is about to happen any minute or your mind is on constant alert, you’re not alone. It is possible to fight anxiety, also called anxiety disorder, the disease of our time!
It’s normal to feel some level of anxiety
The feeling of fear is actually the key to success when it is at a normal level. There is a desire in all of us to get a good education and reach a good place. This desire that allows us to hold on to life, our motives for valuing both ourselves and the world around us, is related to our healthy level of anxiety. Emre Gökçeoğlu said, “There are steps you can take to reduce your anxiety levels.”
Start recognizing fear
The first step in dealing with anxiety is recognizing it: our thoughts create our emotions. So the first step should be to monitor thoughts. If we know why something happens, when it happens, what thoughts follow, we can identify and analyze it. Keep an anxiety journal and track every thought. In what situations your fear is normal, in what situations your heart beats faster, try to record every feeling about yourself for 2 weeks. This is how you get to know your feelings, emotions and yourself. And the realization that you know yourself will put an end to your fear. Because anxiety is the result of undefined feelings and thoughts.
Do diaphragmatic breathing exercises
People with anxiety disorders often have irregular breathing. Irregular breathing, apart from increasing anxiety and stress levels, can turn this into a vicious cycle. That’s why you need to regulate your breathing. This is where diaphragmatic breathing exercises come into play.
– First, sit in a comfortable place and relax.
– Put one hand on your chest and one hand on your stomach.
– Breathe in through your nose as much as possible and exhale through your mouth as if you were whistling.
– Your belly should come forward when you inhale and backward when you exhale.
– There should be no movement in your chest.
– It may be difficult at first, but over time you will get used to it.
If you do this 3 times a day, you will see that your reactions to moments of fear begin to change over time.
Try progressive muscle relaxation exercises
One of the most important ways to get rid of anxiety, stress and negative thoughts is the union of soul and body. As long as we activate our body, our feelings will also be formed in a positive way. Right now, one of the exercises you can do is the Progressive Muscle Relaxation exercise, also known as the progressive muscle relaxation exercise. This exercise technique involves stretching and releasing each muscle group in your body until you feel the tension well. . The ideal time for this stretch is 5 seconds. You can start with your feet and then move on to thighs, abdomen, chest, shoulders, arms, hands, face and finally the whole body. You must repeat the process of stretching and releasing for each muscle repeatedly. This technique will make it easier for you to understand that your body is tense during normal times. So when you feel anxious, your brain is stimulated to relax yourself.
Grounding technique can be helpful in moments of extreme anxiety
Sometimes you really feel like you’re losing control. This can cause you to be shocked. From the grounding technique, also called “Grounding”; You can benefit from anxiety, fear and anxiety if you feel very deeply. You can also try it when you feel bad, or even in your normal daily life. The first step in the grounding technique is deep breathing. As you do this, look around and mentally repeat the names of five objects that do not cause discomfort or stress. When you are done, continue to breathe calmly. This time, think of 5 sounds that don’t cause you fear. Finally, try to pay attention to your bodily sensations and how you feel. How did these mental images make you feel? What is happening throughout your mind and body? Take turns trying to catch and understand the thoughts that go through your head. This will increase your thoughtful and emotional awareness.