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Egger adds that the phrase “calm down” implies that your friend or loved one is choosing not to be calm or that they're choosing to feel anxious, when in reality their condition makes it extremely difficult for them to feel calm. As a result, this phrase can cause them to feel ashamed, powerless, and alone.
gently let them know that you think they might be having a panic attack and that you are there for them. encourage them to breathe slowly and deeply – it can help to do something structured or repetitive they can focus on, such as counting out loud, or asking them to watch while you gently raise your arm up and down.
A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are.
Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help center your mind, bringing you back to the present moment, Chansky says.
In a series of graphics, Earnshaw breaks down the 4 Rs: relabeling, reattributing, refocusing, and revaluing—a therapy technique developed by psychology Jeffrey Schwartz that's often used in treatment for OCD.
Focus on validation and hopeful comments. Try saying “I hear you're feeling really frightened” or “I have faith you'll get through this difficult period.” Avoid comments that call the person's feelings into question. Don't say, “Just stop worrying.
"The key thing is to say something such as, 'I've been there' or 'I hear you; that must be so so difficult or frustrating,' to convey to the person that their experience is normal and that they're not alone," she explains.
Anxiety disorders are a type of mental health condition. Anxiety makes it difficult to get through your day. Symptoms include feelings of nervousness, panic and fear as well as sweating and a rapid heartbeat. Treatments include medications and cognitive behavioral therapy.
Anxiety involves a person feeling disproportionate and sustained distress, worry, or fear in response to an emotional trigger. Anxiety can have a wide range of causes. These can include environmental, genetic, and medical factors.
Water has been shown to have natural calming properties, likely as a result of addressing dehydration's effects on the body and brain. Drinking enough water is an important step in managing your anxiety. Even if you're not experiencing anxiety, drinking sufficient water can create feelings of relaxation.
Generalised anxiety disorder (GAD)
GAD is the most common type of anxiety disorder. The main symptom of GAD is excessive worrying about different activities and events. You may feel anxious a lot of the time if you have GAD. You might feel 'on edge' and hyper-alert to your surroundings.
Anxiety is not curable, but there are ways to keep it from being a big problem. Getting the right treatment for anxiety helps you lessen out-of-control worries so that you can get on with life.
Characteristics of people with high-functioning anxiety that are often thought of as positive include: Outgoing personality (happy, tells jokes, smiles, laughs) Punctual (arrive early for appointments)1. Proactive (plan ahead for all possibilities)
Instead of taking on another person's anxiety, see it as an opportunity to practice compassion for them. Validate their concerns. Give them an opportunity to share what's stressing them out, but don't join in on the negativity. You'll only reinforce it and perpetuate the habit.
"Stress contagion—the tendency to absorb others' stress, anxiety, and tension—is a form of this human propensity," said Dr. Manly. And the more empathetic you are, the more susceptible you may be. The idea of stress and anxiety being contagious has been suggested in research.