by Anastasia Fermin, Sunshima blog writer
The ongoing global pandemic has seen an increase in the number of people suffering from anxiety in the UK. In 2013, it was reported that 8.2 million people lived with anxiety in the UK. Since then, the most recent numbers indicate that 19 million adults in Great Britain experience high levels of anxiety. The spike in numbers is heavily influenced by the Covid-19 pandemic lockdowns, the ‘new normal’ and other factors associated with pandemic restrictions. The sudden onset of fear worry, and distress can be inhibiting. We all feel anxious at some point in our daily lives but for some the experience is more intense. Whether you have been diagnosed by a mental health professional or simply need help to cope with anxiety caused by high stress situations, here are 5 questions to ask yourself when you feel anxious.
Why am I feeling anxious?
In order to quell the feelings of anxiety, ask yourself why you are anxious in the first place. Identifying your triggers can help you to gain control of the situation and your emotions. Are you anxious because you think you may fail at a task? Is it because of the way someone spoke to you?
What is the worst and best that could happen?
Taking a second to think about the good and bad outcomes that can arise out of a situation can help you prepare your mind to cope with it. Knowing what you can possibly expect can calm you down in the moment and how you can find a solution. You can then have a more positive outlook and curb your anxious feelings.
Is the situation as bad as I think it is?
In many cases, you may be simply exaggerating your worry or fear. Blowing things out of proportion can affect you negatively especially when the situation is not as severe or worrying as you think. Instead focus on your strengths and remind yourself that you have faced fears in the past and can do so again.
How would I advise a friend in the same situation?
If your friend were experiencing your anxiety, what would you tell them to calm them down? Wouldn’t you provide a rational explanation or a reason not to worry so much?
What evidence is there to support my anxiety?
If you are experiencing social anxiety and think that people around you are judging you, how do you know this? Is there solid proof that people, especially strangers dislike you? You will mostly likely find the answer is no and you are worrying too much about speculations.
Teach yourself to cope Asking these questions can help to distract you from the situation and take a more rational stance. Trying to regain a balanced method of thinking during an anxiety attack can be difficult. One way to focus and calm your mind is to breathe deeply and try to let go of intrusive thoughts. Getting your heart rate down can allow you time to think clearly and make sense of the way you are feeling, why and how you can resolve the situation.