A Fear It can take many forms you probably have your own version of what’s troubling you but it’s usually a feeling of extreme anxiety or worry, often accompanied by catastrophic thoughts and physical symptoms.
When it’s problematic, anxiety can be debilitating for the one Mental health and physical, which contributes to a number of serious medical conditions, such as Burn outHeart disease, gastrointestinal problems, high blood pressure, migraines and dementia.
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The environment plays a part in the picture, as do your genetics. Fear runs in the family: 30% to 50% of your fear comes from your genes.
Approximately 41% of people with anxiety disorders go untreated, which is tragic since there are scientifically proven strategies to help them feel better.
“Everyone feels anxious at times,” says Elizabeth Hoge, director of the Anxiety Disorders Research Program at Georgetown University School of Medicine. “It’s the intensity and frequency of the symptoms that make it problematic.”
It’s hard to tame fear when you’re repressing it, hating it, or worse, fueling it. Approach the fear as you would any other surmountable problem.
To calm her anxious spirit, befriend her. Embrace the part of you that is fearful and curious. Consider these tactics for dealing with your anxiety. And don’t forget to set priorities sleepeverything gets harder when you’re exhausted.
Give it a name, identify your feeling
If you start to feel anxious, take a break and try to identify your feelings as accurately as possible. Maybe it’s something like, “I’m scared to go to work today.” Labeling feelings helps the prefrontal cortex organize chaotic emotions and convert them into rational thoughts, thereby dampening their effects, according to Matthew’s research Lieberman, neuroscientist and professor at the University of California at Los Angeles. Then recruit someone you trust so you feel less alone. Explain that you don’t need help, just want to share your feelings.
investigate
Discover what’s behind the feeling. Perhaps your anxiety at work stems from fear of being fired or judged by a boss. Finetune your triggers. Also, practice something called cognitive reappraisal, which means redefining the meaning of an emotion to change its impact. For example, getting fired is scary, but it can also be an opportunity to find a better position where you feel more secure. Reassessment is associated with a decrease in anxiety, while suppression of emotions is associated with an increase in symptoms.
Take a deep breath
“Relaxation is important,” says psychologist Edmund Bourne, author of The Anxiety & Phobia Workbook. “That’s the first thing I teach my patients.” Take a few deep breaths with your abdomen. Breathing in through your nose and exhaling through your mouth can decrease the body’s stress response, which is especially helpful when anxiety is accompanied by physical symptoms such as shallow breathing, a racing heart, or an upset stomach. Make a habit of taking breaks for breath throughout the day. An app like Breathwrk or Breathing can help you with this.
listen to music
Several studies have found that music can reduce anxiety levels in critically ill patients. Try different types of music to see what helps you feel calmer.
Take a brisk walk
“A single workout can improve your mood,” says Kristin Szuhany, clinical psychologist at New York University’s Grossman School of Medicine. Getting outside while focusing on your surroundings can help you feel more connected to your current experience and break away from the anxious thoughts in your head.
Take a mindfulness class
A recent study by Hoge found that people who took an eightweek personal stress reduction course based on mindfulness (MBSR) experienced a similar decrease in anxiety as those prescribed escitalopram, an antianxiety drug. Participants in both groups started with moderate anxiety; After eight weeks, the anxiety dropped to a level that was considered mild. The values continued to fall even after the end of the study. Developed by Jon KabatZinn in 1979, MBSR teaches skills such as mindfulness meditation, yoga, and breath awareness.
See a CBT therapist
Cognitive behavioral therapy (CBT) teaches you to question your irrational thoughts and behaviors. It is a shortterm therapy of around 816 sessions that has been shown to help with anxiety and control spirals of anxiety. You will be given homework to do between sessions and after therapy is complete. “Patients tend to see big improvements in a short amount of time,” Szuhany said.
Monitor your diet
Research on the link between diet and mood is still in its infancy, but eating healthier can’t hurt. One study found higher levels of anxiety in people who ate a diet high in sugar, refined carbohydrates, and highfat foods and low in tryptophan and protein. A recent study also found that the artificial sweetener aspartame induced anxietylike behavior in mice.
question your habits
Fear can become an addiction. “You can get so used to worrying that it becomes who you are,” says Judson Brewer, author of Unwinding Anxiety. “Fear fills the space and gives your mind something to do.” Brewer, an associate professor at Brown University, says it’s important to be aware of your worrying habits. Let’s say you feel anxious every time you give a presentation. Your mind gets used to worrying in the days leading up to the event. Worrying feeds your fear. And then it becomes more difficult to anticipate the next performance and a negative cycle sets in. Instead, instead of worrying about it, you can sit with the initial fear and get used to the feeling. To try tracking your anxious habits, download Brewer’s free habit mapper.
Consider taking medication
There are many medications that have been shown to be effective in reducing anxiety. Talk to your doctor about your symptoms to determine which ones might work best. Selective serotonin reuptake inhibitors (SSRIs) (like escitalopram, which has the trade name Lexapro) and serotonin norepinephrine reuptake inhibitors (SNRIs) are commonly prescribed for anxiety and depressive disorders. They take about a week to take full effect and then provide symptom relief. Benzodiazepines like lorazepam are prescribed to treat shortterm symptoms and work within a few hours. Beta blockers are also fastacting and can help if you’re struggling with uncomfortable symptoms like a rapid heartbeat, sweating, and tremors, according to the National Institute of Mental Health.
The more you understand your fear what triggers it and what helps to tame it the better you will be able to manage it and the healthier you will feel.
*Lesley Alderman is a psychotherapist based in Brooklyn.