Anxiety is a mental health condition that affects the majority of people. It affects the daily life of people, especially teens. Teens, who already have a lot on their plate,who aren’t educated enough to know how to handle such emotions. This article will talk about how to handle anxiety with varying circumstances.
Introduction
Everyone experiences anxiety from time to time. Anxiety might arise when you confront difficulties, are under pressure to perform well, or worried. It’s typical in stressful situations. Anxiety is only a symptom of underlying illness when feelings become extreme, all-consuming, and interfere with normal functioning. “Many teens also reported feeling overwhelmed (31 percent) and depressed or sad (30 percent) as a result of stress. More than one-third of teens reported feeling tired (36 percent) and nearly one-quarter of teens (23 percent) reported skipping a meal due to stress.” (1). Anxiety is a prevalent and huge issue in our community. Anxiety activates your body's stress reaction (also called fight or flight). This sudden increase in stress hormones is a survival reaction. It trains you to respond fast and protect yourself if necessary. It causes you to be cautious if you are afraid or unsure about your safety. However, many people experience anxiety in situations that are upsetting to them but are not dangerous. They may be nervous about taking examinations, meeting new people, or speaking in class, for example. You are not alone in feeling worried in situations like this. However, it is essential to learn how to deal. Otherwise, worry might prevent you from doing activities you want to undertake. Instead of avoiding things that make you anxious, address them with various coping strategies!
Symptoms
Feeling uneasy, restless, or tense.
Feelings of imminent danger, terror, or dread.
Having a faster heart rate.
Rapid breathing (hyperventilation)
Sweating.
Trembling.
Feeling exhausted or feeble.
Having difficulty concentrating or thinking about anything other than the current stress.
Management strategies.
Begin with a growth attitude. Some people have a fixed attitude. They may believe, This is how I am. I'm far too nervous to talk in class. And as a result, I do not raise my hand." People with a fixed mindset believe that things can change, no matter what. They believe that they are who they are. However, brain research has demonstrated that you can train your brain in new ways to respond. People with developmental mentality are aware of this. They understand that with work and practice, they can improve at almost everything. This involves lowering anxiety.
Try to be aware of how anxiety affects your body. Do you get "butterflies" in your tummy when you're nervous? Are your palms sweaty? Hand tremors? A quicker heartbeat? Muscle tension? These bodily sensations are caused by your body's stress response. They are unpleasant, but they are not harmful. You'll be OKAY. Try to acknowledge them the next time you feel them without being annoyed that they are there. You don't have to suppress your emotions. But you don't have to give them your whole attention. Try to see if you can let them fade away in the background.
Breathe. Take a few slow breaths when you're feeling worried. Slowly inhale Slowly exhale. You can count four or five breaths in and out with your fingers. Slow breathing can help reduce the release of stress chemicals. It may help both your body and mind relax. You may give less attention to worrying thoughts and sensations as you direct your attention to your breath. This type of breathing can help you feel more stable and less stressed.
Talk it out with yourself. When you're nervous, you could tell yourself, "I can't do this!" or "What if I mess this up?" "This is overpowering," for example. Instead, tell yourself something that will help you confront the situation with bravery, such as "I can do this!" or "It's OKAY to be worried." I can do it anyhow." Your brain thinks whatever you're thinking. And so, if you affirm positive thoughts, you would be feeling more at peace within yourself. How you think has an impact on how you feel. Anxiety might cause you to exaggerate the risk in a scenario while underestimating your capacity to deal with it.
Face the problem instead of waiting for the anxiety to fade. You may believe that you will avoid speaking in class or chatting to that new person until you no longer feel concerned about it. But it doesn't work like that. It's really addressing your anxiety that allows you to reduce it.
Muscle relaxation: Find a calm place. Close your eyes and gradually tighten and release each muscle group from your toes to your head. Hold the strain for three seconds before rapidly releasing it. This can assist alleviate the muscular tightness that can accompany worry.
Maintain your focus on the current moment: Anxiety might cause your mind to dwell on a dreadful future that hasn't yet occurred. Try to return to your original location. Meditation practice can be beneficial.
Healthy way of life: Keeping active, eating healthy, being outside in nature, spending time with family and friends, lowering stress, and engaging in activities that you like are all excellent ways to reduce anxiety and improve your wellbeing.
Try small actions of bravery: Avoiding what makes you uncomfortable may bring some respite in the short term, but it may increase your anxiety in the long run. Approach something that makes you nervous in a tiny way. The approach to overcome anxiety is to realize that what you dread is unlikely to occur - and if it does, you will be able to cope with it.
Edited by DEEPTI
Akshaya is a grade 10 student from Illinois! She loves to read and learn classical dance. She has been playing the violin since she was 8 years old and loves to use her free time to hone her skills. She is interested in the medical field, more specifically neuroscience and hopes to make deep connections with the people around her and grow into the best version of herself!