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How to deal with future anxiety

Getting anxiety right can be the beginning of dealing with it

A sense of anxiety and fear are often used in the same sense and to describe similar emotions. Although they are such close feelings, there are significant differences between them, and understanding this difference is crucial in dealing with anxiety. Fear is a universal response when faced with a real danger, while anxiety is mostly unfulfiled and involves concerns for the future. Symptoms that may be familiar to everyone include acceleration of heartbeats, difficulty focusing, sleep problems and deterioration of general mood.

Anxiety and stress can be defined as physical and emotional responses to perceived (not always real) dangers. Although it supports a certain level of anxiety functionality and survival, it can affect our tolerance for smaller, everyday issues: emails, exams, relational conflicts that need to be answered, and the speed of modern life.

Fortunately, a few interventions that can be effective in dealing with anxiety can be done with small changes in daily life.

1. Sleep patterns are essential: Inconsistencies in sleep patterns can sometimes have serious consequences. This will have a negative effect not only on physical health, but also on overall stress levels and mood. Especially when regular sleep is not able to sleep, worrying and not being able to sleep as you worry can lead to a vicious cycle. Especially during periods when you feel anxious, you can first try to plan for seven to nine hours of regular night's sleep. Significant changes in the level of anxiety will also be observed the day after a night's sleep, when the brain and body are resting.

2. Simplify your brain with your surroundings: The clutter around is equal to mental clutter. Sometimes a messy work environment makes it difficult to relax and can bring the feeling that the work will never end. Taking as little as 15 minutes to organize your living space or workspace can equalize to the idea of "organizing" things and help you get the other part of what you want to do with the power and satisfaction you get from the feeling of completion.

3. Bring the right things to mind through your stomach: Anxiety can confuse the balance of the body. Changes in appetite can be observed or certain foods may be consumed. Considering the negative effect of stress on the immune system, consuming nutrients containing vitamin B and Omega-3 can help the body gain strength. Research shows that while vitamin B promotes its positive effect on mental health, omega-3 can also help reduce symptoms of depression and anxiety. Whole-grain foods have also been shown to be supportive of balancing serotonin levels, which are associated with feeling good.

4. The right breath, the right message: Although breathing is an unconscious and automatically maintained body function, increasing our awareness of how we breathe can be very effective in dealing with common symptoms of anxiety. Short and frequent breaths are a sign of stress and anxiety and signal negativity to our body and brain. Paying attention to our breath with short breaks during the day, taking longer and deeper breaths will send the "relax" signal to our brain. Heart rate and blood pressure can also be regulated by proper breathing.

5. Creating a map of the future: If the future looks uncertain and scary, it will be first required to set concrete goals in order to change these negative thoughts. Since much of the feeling of anxiety is directed towards the unknown, it may be useful to determine what you want the coming days to bring. You can take some time to create a visual map and map your future goals and projects that excite you and can happen. When creating this map, it can help to keep in mind: "Is my opinion valid?", "Is it useful to me?" "Is there anything inspiring about it?" "Is it necessary?". Small reviews and detailing the next step as you move forward can help eliminate the anxiety-incurable unknown of the future.

In an ideal world, of course, there might not be thoughts that would create stress or anxiety. But we have to accept that there is also concern among the ways we survive as human beings and the necessities of life. What we need to remember is that even when things don't go our way, there are things we can do to change the way we think, to relax our brains and body. Of course, if these small steps do not benefit, and your symptoms of anxiety become affecting the function of your daily life, it is also important to remember to seek professional support from a specialist. Sometimes small supports and the right interventions can take us further than we expected in the way we want to go.

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