Anxiety: Causes, Symptoms, and Ways to Overcome It
Anxiety is a natural signal of the body, which normally should protect us from danger by mobilizing our forces for a "fight or flight" response. The problem arises when there is no real threat, yet the background feeling of restlessness remains with you constantly, exhausting your nervous system and depriving you of the joy of life.
How Does High Anxiety Manifest?
Anxiety often masks itself as physical ailments and personality traits. Pay attention to the following symptoms:
- Bodily reactions: rapid heartbeat, muscle tension (especially in the shoulders and neck), sleep problems, and shallow breathing.
- Emotional manifestations: constant expectation of the worst, irritability, and the inability to relax even during rest.
- Cognitive distortions: intrusive thoughts, getting "stuck" on negative future scenarios, and difficulty concentrating.
If these symptoms are not addressed in time, chronic tension can escalate into a full-blown panic attack or trigger emotional burnout.
To get an objective assessment of your condition, take the Hospital Anxiety and Depression Scale (HADS). The test will take just a couple of minutes and will give you a clear understanding of whether you need professional help.
How to Cope with Anxiety: First Steps
Returning to calmness begins with working on your state here and now. Here are a few effective practices:
- Focus on breathing: use the "square breathing" technique (inhale — pause — exhale — pause, all for a count of 4) to reduce the activity of the sympathetic nervous system.
- Grounding: shift your attention from anxious thoughts to physical sensations. Feel the support under your feet, find 5 objects of the same color in the room.
- Digital hygiene: limit your consumption of news and social media, especially 2 hours before bedtime.
Professional Help: A Systematic Approach
Self-help practices work great for relieving symptoms in the moment. However, to achieve a sustainable result, comprehensive work is necessary. During individual coaching, we deeply analyze the foundation of your anxiety: we dismantle automatic thoughts, correct bodily reactions, and build new, healthy behavioral strategies.