Anxiety states are the most common mental health conditions worldwide, affecting approximately 301 million people in 2019.
Symptoms of anxiety often start during childhood or adolescence. If left un-dealt with, it can significantly impair daily life, relationships, and overall well-being.
Even just recognizing these signs calms the anxiety to a high extent!
When dealing with mental and emotional anxiety, it’s important to have defense mechanisms to reduce the feelings of worry and fear that come with it.
Here, we’ll delve into three effective coping mechanisms:
Cognitive Behavioral Therapy, or CBT, emphasizes the connection between thoughts, feelings, and behaviors. It’s based on the idea that our thoughts can influence our feelings and actions. For example, if you constantly think you’re going to fail a test, you might feel very anxious or scared, which might make you avoid studying altogether.
Instead of thinking, “I’m going to fail this test,” learn to think, “I’m prepared for this test, and I will do my best.” This can reduce anxiety by changing the negative way you think about situations.
Psychodynamic techniques focus more on understanding the deep-rooted causes of your feelings and behaviors. This type of therapy believes that past experiences, especially from childhood, shape how you feel and behave today. For example, if you experienced a lot of criticism growing up, you might feel anxious about making mistakes because you’re worried about being criticized again.
Question your anxiety, fears, or worries that are holding you back. By getting to the root of it, you get access to either cut it down or make peace with it, leave it in the past, and not water the roots.
Sometimes, you might need ways to calm down your anxiety quickly, especially in moments when you’re feeling overwhelmed. Here are a couple of techniques:
Each of these coping mechanisms offers a unique approach to managing mental and emotional anxiety.
Mental and emotional anxiety are prevalent and impactful conditions that can affect anyone, often starting in childhood or adolescence.
Coping mechanisms like Cognitive Behavioral Therapy (CBT), psychodynamic techniques, and real-time anxiety reduction methods, such as deep breathing and mindfulness meditation, provide valuable tools to help individuals reduce anxiety and improve their quality of life.
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