Today, anxiety is so often written and talked about that those who are not prone to it often wonder: isn’t it a natural part of life? Yes, it is indeed normal to worry from time to time. The problem is that people with an anxiety disorder do this very often, experiencing sharp, intense experiences for a variety of reasons. Sometimes these disturbing episodes even develop into panic attacks. Why is this happening and what to do?
Let’s start with the main thing: how to understand whether it is still «just anxiety» or already a real anxiety disorder? We are talking about a disease if experiences and symptoms:
interfere with daily activities
hard to control,
are incommensurable with real reasons and risks,
last a long time
cause a person to avoid certain places and situations.
Many of us are confused by the fact that anxiety can actually be quite useful.
For example, it is anxiety about an upcoming exam, interview, or public speaking that motivates us to prepare more thoroughly for it. Even experienced artists admit that they get nervous every time they go on stage, and this is not surprising.
Anxiety is the reaction of the mind and body to stressful, dangerous or simply unfamiliar situations, and «in moderate doses» it helps us stay in good shape. But anxiety disorder is a different matter. It just prevents us from taking any action and, in general, negatively affects our mental health.
The main root of anxiety — and the main «cure»
What is behind our anxiety? What makes us so worried and worried even on the most insignificant occasions? The answer is as simple as possible: the need for control. It is she who makes us literally “shake” in anticipation of certain events.
But the solution to the problem lies in the focus of attention. It is what we focus on that determines how anxious or calm we are when faced with certain events, whether it be a job interview or a pandemic.
The formula is simple: the more we focus on what we cannot influence, the more we worry. And vice versa: if we learn to focus on things that we can control, we will feel calmer and think more clearly. Thinking about what is in our power, we take concrete steps, we achieve something, we feel a sense of satisfaction. This means we worry less.
Changing thoughts, changing lives
It seems easier said than done: well, how not to think about problems like a worsening climate or a pandemic that does not even think of ending? The secret is in practice, in concrete actions.
To get started, ask yourself the following questions:
Can I somehow influence what causes me anxiety?
If so, what are three steps I can take in the near future?
If not, what three things should I focus on instead?
What short-term goals could I focus on now to eventually achieve my long-term goals?
What benefit do I get from worrying about things that are beyond my control? What do I get without solving my problems?
As the saying goes, if a problem has no solution, don’t waste time worrying about it, and if there is, even more so. Yes, of course, it is impossible to nullify all anxieties (at least in a short period of time). However, we all certainly have the power to choose where to focus our attention.