{
    "id": 2405,
    "date": "2021-05-18T14:30:05",
    "date_gmt": "2021-05-18T09:00:05",
    "guid": {
        "rendered": "http:\/\/emindit.com\/?page_id=2405"
    },
    "modified": "2023-11-03T13:49:14",
    "modified_gmt": "2023-11-03T08:19:14",
    "slug": "anxiety",
    "status": "publish",
    "type": "post",
    "link": "https:\/\/myemotionalfirstaid.org\/en\/anxiety\/",
    "title": {
        "rendered": "Anxiety"
    },
    "content": {
        "rendered": "<div data-elementor-type=\"wp-page\" data-elementor-id=\"2405\" class=\"elementor elementor-2405\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a7185ad elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a7185ad\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a20ebea\" data-id=\"a20ebea\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5a5f1b8 elementor-widget elementor-widget-text-editor\" data-id=\"5a5f1b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 15-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Everyone feels anxious at times; it&#8217;s our body&#8217;s way of keeping us alert. But it becomes an issue when worry or fear starts to interfere with your day-to-day life. The signs of anxiety are being scared or nervous often, worrying that something bad will happen, finding it difficult to concentrate and avoiding doing things because of your anxiety.<\/p><h3><strong>What is anxiety?<\/strong><\/h3><p>Anxiety is your body&#8217;s physical response to threats. Your breathing might increase, your heart might start beating loudly, you could feel uneasy in your stomach, your palms may sweat and you may even get a sudden burst of energy.\u00a0<\/p><p>Everyone feels anxious at times, and a certain level of anxiety is normal, and even helpful, in some situations. Anxiety is your body&#8217;s way of keeping you safe. For instance, imagine you&#8217;re walking home, and you&#8217;re dragging your feet because you&#8217;re tired. Out of the corner of your eye, you think you see a snake. Suddenly, you forget how tired you are and have a burst of energy that helps you to get out of harm&#8217;s way.<\/p><p>Anxiety can also motivate you. If you feel a bit anxious about an assignment that&#8217;s due or a job interview, anxiety can help you to power through.<\/p><p>However, feeling too much anxiety about something, or feeling anxiety that&#8217;s not connected to an obvious challenge, isn&#8217;t helpful. It can get in the way of your day-to-day activities and affect your quality of life.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cd7eb21 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cd7eb21\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-d81fbde\" data-id=\"d81fbde\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0a02587 elementor-widget elementor-widget-text-editor\" data-id=\"0a02587\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4 style=\"text-align: left;\"><b>What is an anxiety disorder?<\/b><\/h4><p><span style=\"font-weight: 400;\">An anxiety disorder occurs when anxiety starts to impact on a person\u2019s life and prevents them from engaging with friends, family, work or school. Rather than feeling anxious in response to <\/span><i><span style=\"font-weight: 400;\">actual<\/span><\/i><span style=\"font-weight: 400;\"> danger, someone with an anxiety disorder will experience the same symptoms in situations they <\/span><i><span style=\"font-weight: 400;\">perceive<\/span><\/i><span style=\"font-weight: 400;\"> as dangerous (e.g. when meeting new people or taking public transportation).<\/span><\/p><p><span style=\"font-weight: 400;\">Not all anxiety fits into a single category, and some people may experience a combination of different types. Some common types of anxiety include:<\/span><\/p><ol style=\"font-size: inherit; text-align: inherit; font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\"><li><a style=\"font-size: inherit; font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform);\" href=\"https:\/\/au.reachout.com\/articles\/generalised-anxiety-disorder\" target=\"_blank\" rel=\"noopener\"><b>Generalised anxiety disorder<\/b><\/a><b style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">:<\/b><span style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\"> excessive worry about anything and everything, including worrying about worrying.<\/span><a style=\"font-size: inherit; text-align: inherit; font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\" href=\"https:\/\/au.reachout.com\/articles\/generalised-anxiety-disorder\" target=\"_blank\" rel=\"noopener\"><br \/><\/a><\/li><li><a style=\"font-size: inherit; font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform);\" href=\"https:\/\/au.reachout.com\/articles\/social-anxiety-disorder\" target=\"_blank\" rel=\"noopener\"><b>Social anxiety disorder<\/b><\/a><b style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">:<\/b><span style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\"> anxiety in social situations, often rooted in the fear of doing something wrong and being judged by others.<\/span><\/li><li><a style=\"font-size: inherit; font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform);\" href=\"https:\/\/au.reachout.com\/articles\/what-are-panic-attacks\" target=\"_blank\" rel=\"noopener\"><b>Panic disorder<\/b><\/a><b style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">:<\/b><span style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">\u00a0 where the symptoms of anxiety overwhelm you and create a panic and you worry about future panic attacks.<\/span><\/li><li><b style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">Agoraphobia<\/b><b style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">:<\/b><span style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\"> anxiety about having a panic attack in certain situations and not being able to escape or to get help.<\/span><\/li><li><a style=\"font-size: inherit; font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform);\" href=\"https:\/\/au.reachout.com\/articles\/how-to-deal-with-ocd\" target=\"_blank\" rel=\"noopener\"><b>Obsessive compulsive disorder<\/b><\/a><span style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">: anxious thoughts leading to obsessive behaviour and compulsions to do certain things.<\/span><\/li><li><a style=\"font-size: inherit; font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform);\" href=\"https:\/\/au.reachout.com\/articles\/how-to-tell-if-you-have-a-phobia\" target=\"_blank\" rel=\"noopener\"><b>Specific phobias<\/b><\/a><b style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">:<\/b><span style=\"font-size: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\"> intense fear of objects or situations (e.g. dogs or heights).<\/span><\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-db0d231\" data-id=\"db0d231\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-40c4994 elementor-widget elementor-widget-text-editor\" data-id=\"40c4994\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4 style=\"text-align: left;\"><b>The signs and symptoms of anxiety<\/b><\/h4><p><span style=\"font-weight: 400;\">People who experience anxiety or an anxiety disorder may display a variety of different signs and symptoms. Different types of anxiety disorders can also have different symptoms. However, there are some common ones, including:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">racing heart or tightening of the chest<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">rapid breathing<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">feeling tense, restless, \u2018on edge\u2019 or wound up<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">hot and cold flushes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sweating<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">shaking<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">feeling weak or tired<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">obsessive thinking excessive fear and worrying<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having a sense of impending panic, doom or danger<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">imagining the worst-case scenario<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having difficulty thinking about anything other than what\u2019s worrying you\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having trouble sleeping<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">stomach or digestion issues<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">avoiding situations that make you feel anxious (e.g. taking public transport, going to class or meeting new people).<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Keep in mind that some people may not fit these exact symptoms, and this list isn\u2019t designed to give you a diagnosis. You can use these as a guide, but only a doctor can give you a proper diagnosis.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-40437eb elementor-widget elementor-widget-toggle\" data-id=\"40437eb\" data-element_type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 15-04-2024 *\/\n.elementor-toggle{text-align:start}.elementor-toggle .elementor-tab-title{font-weight:700;line-height:1;margin:0;padding:15px;border-bottom:1px solid #d5d8dc;cursor:pointer;outline:none}.elementor-toggle .elementor-tab-title .elementor-toggle-icon{display:inline-block;width:1em}.elementor-toggle .elementor-tab-title .elementor-toggle-icon svg{margin-inline-start:-5px;width:1em;height:1em}.elementor-toggle .elementor-tab-title .elementor-toggle-icon.elementor-toggle-icon-right{float:right;text-align:right}.elementor-toggle .elementor-tab-title .elementor-toggle-icon.elementor-toggle-icon-left{float:left;text-align:left}.elementor-toggle .elementor-tab-title .elementor-toggle-icon .elementor-toggle-icon-closed{display:block}.elementor-toggle .elementor-tab-title .elementor-toggle-icon .elementor-toggle-icon-opened{display:none}.elementor-toggle .elementor-tab-title.elementor-active{border-bottom:none}.elementor-toggle .elementor-tab-title.elementor-active .elementor-toggle-icon-closed{display:none}.elementor-toggle .elementor-tab-title.elementor-active .elementor-toggle-icon-opened{display:block}.elementor-toggle .elementor-tab-content{padding:15px;border-bottom:1px solid #d5d8dc;display:none}@media (max-width:767px){.elementor-toggle .elementor-tab-title{padding:12px}.elementor-toggle .elementor-tab-content{padding:12px 10px}}.e-con-inner>.elementor-widget-toggle,.e-con>.elementor-widget-toggle{width:var(--container-widget-width);--flex-grow:var(--container-widget-flex-grow)}<\/style>\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-6731\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-6731\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">What causes anxiety disorders?<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-6731\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-6731\"><p><span style=\"font-weight: 400;\">Anxiety disorders aren\u2019t caused by a single factor, but rather by a combination of things, which may include some of the following.<\/span><\/p>\n<h4><b>Family history<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">There is some evidence that people with anxious parents may be more susceptible to anxiety. This is due partly to genetic factors and partly to social learning.<\/span><\/p>\n<h4><b>Personality and learnt traits<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">People with certain traits can be more likely to have anxiety. For example, being a perfectionist or shy, or having low self-esteem, can contribute to developing anxiety. This doesn\u2019t mean, though, that if you have those traits, you\u2019ll definitely experience symptoms of anxiety.<\/span><\/p>\n<h4><b>Physical health<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Some chronic physical conditions \u2013 such as asthma, food allergies, epilepsy, diabetes or heart conditions \u2013 may contribute to anxiety symptoms or affect treatment of anxiety. Having anxiety could also affect treatment for those physical health conditions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some physical conditions can mimic anxiety symptoms, so it can be useful to see a doctor to determine whether there is an underlying medical cause for your anxiety.<\/span><\/p>\n<h4><b>Stressful events or trauma<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Ongoing stressful events or a traumatic experience can lead to a person developing anxiety. Some common triggers include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">change in living arrangements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">financial stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">stress about work or changing jobs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">family and relationship problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pregnancy and giving birth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">emotional strain and stress following a traumatic event<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">physical, verbal, sexual or emotional abuse or trauma<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">the loss or death of a loved one.<\/span><\/li>\n<\/ul>\n<h4><b>Other mental health conditions<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Some people experience an anxiety disorder on its own, but it\u2019s also common for an anxiety condition to occur together with other mental health conditions. Depression and anxiety often occur together. It\u2019s important to get treatment for everything that\u2019s going on.<\/span><\/p>\n<h4><b>What to do if you think you\u2019re experiencing an anxiety disorder?<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">If you think you\u2019re experiencing an anxiety disorder, visit your doctor or mental health professional. There are treatments available and your doctors can work with you to figure out a plan that suits you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get some information on <\/span><span style=\"font-weight: 400;\">treatments for anxiety here<\/span><span style=\"font-weight: 400;\">, and check out our <\/span><span style=\"font-weight: 400;\">self-care strategies<\/span><span style=\"font-weight: 400;\"> for more info on what you can do to manage your symptoms, if you aren\u2019t ready to see a doctor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that everyone responds differently to treatments and strategies, so figuring out what works for you might take some time. It\u2019s important to keep at it until you find the right fit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s totally normal to feel anxious from time to time, but there are lots of things you can do to feel a bit better. Remember: there\u2019s a difference between feeling stressed every now and then, and experiencing ongoing anxiety. If the anxiety is starting to take a toll and you&#8217;re looking for ways to deal with it, consider talking to a mental health professional. Get started and learn how to deal with stress and anxiety.<\/span><\/p>\n<p><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-6732\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-6732\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Quick tips to help with stress and anxiety<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-6732\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-6732\"><p><span style=\"font-weight: 400;\">These techniques can be really helpful if you experience anxiety every now and then or feel unexpectedly anxious.<\/span><\/p>\n<h4><b>Practise breathing techniques<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">The physical symptoms of anxiety can be triggered by hyperventilation. This is when your breathing quickens and your body takes in <\/span><i><span style=\"font-weight: 400;\">too much<\/span><\/i><span style=\"font-weight: 400;\"> oxygen, reducing the carbon dioxide in your blood. You need a certain amount of carbon dioxide in your body to regulate your reaction to anxiety and panic.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try doing one of these breathing exercises to help calm you down and slow your breathing whenever you feel anxious:<\/span><\/p>\n<ul>\n<li><b style=\"font-size: inherit; text-align: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">The 4\u20137\u20138 technique:<\/b><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\"> Breathe in for four seconds. Hold your breath for seven seconds, and exhale for eight seconds.<\/span><br><\/li>\n<\/ul>\n<ul>\n<li><b style=\"font-size: inherit; text-align: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">Long exhale:<\/b><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\"> Spend a bit longer exhaling than you do inhaling. Exhale fully, and then take a big, deep breath for four seconds. Then exhale for six seconds.<\/span><br><\/li>\n<\/ul>\n<p><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">Find more exercises here.<\/span><br><\/p>\n<ul>\n<\/ul>\n<h4 style=\"text-align: left;\"><b>Practise muscle relaxation techniques<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Also called a \u2018body scan\u2019, this technique helps you to focus on yourself and release tension you\u2019re holding in your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breathe in and tense the muscles in your face, squeezing your eyes shut. Clench your jaw and keep your face tensed for five seconds. Gradually relax your muscles over the time it takes to count to ten, then take a deep breath. You can say \u2018relax\u2019 as you relax. Next, move on to your neck and shoulders, and gradually move down your body. Be careful with any injuries or pain that you have.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get more info on how to practise progressive muscle relaxation here.<\/span><\/p>\n<h4><b>Focus on the present<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Have you ever noticed that feeling stressed or anxious often coincides with dwelling on the past or worrying about the future? Focusing your mind on the present moment can help you feel a little more relaxed. <\/span><span style=\"font-weight: 400;\">Learn how you can do this here<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h4><b>Take a break<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Schedule regular breaks into your day. Excuse yourself for five to ten minutes, go to a different room, or put aside what you\u2019re doing to take a walk around, try some breathing exercises, get some fresh air or do some light stretches to help you relax. <\/span><span style=\"font-weight: 400;\">Here are some more ideas for relaxation to help anxiety.<\/span><\/p>\n<h4><b>Talk to someone you trust about how you&#8217;re feeling<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Just talking to someone about how you\u2019re feeling can take a weight off your shoulders. Make sure you trust the person, work out what you want to say to them, and then just go for it. If you\u2019re finding it tricky, we\u2019ve got <\/span><span style=\"font-weight: 400;\">four more steps for talking to someone you trust here<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to talk to someone anonymously, check out the <\/span><span style=\"font-weight: 400;\">ReachOut Forums<\/span><span style=\"font-weight: 400;\"> or a <\/span><span style=\"font-weight: 400;\">hotline here<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h4><b>Long-term strategies for dealing with stress and anxiety<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">If you experience anxiety more frequently, or have been diagnosed with an anxiety disorder, quick coping methods can still help when you\u2019re in a bind but they shouldn\u2019t be the only thing you use. It\u2019s important to find treatment that works for you to manage your day-to-day life. It can be helpful to have a chat to your doctor or mental health professional to figure out a plan.<\/span><\/p>\n<h4><b>Keep a \u2018thought diary\u2019 and challenge any negative thinking<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Writing down what you\u2019re worrying about can help you to clear your head and reduce stress and anxiety. You could keep a journal or have a notes file in your phone, and write down your thoughts whenever you\u2019re feeling anxious. It\u2019s almost like you\u2019re transferring them out of your head and into your journal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing this can also help you to see what you\u2019re thinking about more clearly and to <\/span><span style=\"font-weight: 400;\">challenge negative thinking<\/span><span style=\"font-weight: 400;\">. If you\u2019re having trouble challenging your thinking, you could try asking someone you trust (such as a friend, family member or mentor) or a therapist to help you out.<\/span><\/p>\n<h4><b>Identify your triggers<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">You can identify your triggers with a psychologist or on your own. Recognising what causes your anxiety can help you to better understand and face what\u2019s going on. Some common triggers are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">alcohol, caffeine or drugs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">a stressful work, home or school environment<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">driving or travelling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">withdrawal or side-effects from certain medications<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">phobias<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">health issues or concerns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">erratic eating patterns \u2013 if you skip a meal, your blood sugar may drop, which can lead to feeling jittery and anxious.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Knowing your triggers doesn\u2019t mean you should avoid them. Some ongoing stressors, such as your job, need more time to break down \u2013 is there a work deadline, or a specific person or project, that\u2019s triggering your anxiety? Some potential triggers, such as a <\/span><a href=\"https:\/\/au.reachout.com\/articles\/how-to-deal-with-your-parents-fighting-all-the-time\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">stressful home environment<\/span><\/a><span style=\"font-weight: 400;\">, are difficult to manage. In these situations, using other strategies can help you to become more resilient and better able to cope with your anxiety.<\/span><\/p>\n<h4><b>Avoid drugs, alcohol and stimulants<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Stimulants are chemicals that \u2018excite\u2019 your nervous system, making it work faster and harder. Using stimulants can worsen your anxiety symptoms, so cutting these out can help you to manage your anxiety. Some of the most common stimulants are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">caffeine, which is found in coffee and tea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nicotine, which is found in tobacco products such as cigarettes, chews and vape pens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">drugs such as cocaine.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s ideal to avoid alcohol and drugs in general when you\u2019re experiencing anxiety. If you\u2019re using substances to feel better or to relax, you might become dependent on them and they could make you feel worse in the long run.<\/span><\/p>\n<h4><b>Put relaxation and self-care into your routine<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">A fully packed schedule would make a lot of people feel stressed. Make sure you take time out each day for at least one thing you enjoy doing \u2013 whether it\u2019s spending time on a hobby, watching a Netflix episode, or chatting with a friend. It can also help if you schedule the activity into your day, so that you don\u2019t feel guilty about not doing something else. Read our guide to <\/span><span style=\"font-weight: 400;\">relaxation<\/span><span style=\"font-weight: 400;\"> for more ideas.&nbsp;<\/span><span style=\"font-weight: 400;\">If you\u2019re feeling overwhelmed, <\/span><span style=\"font-weight: 400;\">don\u2019t be afraid to say \u2018no\u2019<\/span><span style=\"font-weight: 400;\"> to things when you need to.<\/span><\/p>\n<h4><b>Move more, eat well, sleeeeep<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">It\u2019s pretty well-known that exercise lowers stress, reduces anxiety and improves mood. And the good news is: you don\u2019t need to run a marathon to get the benefits. It takes just 30 minutes of exercise a day to make a difference. We\u2019ve got some tips on <\/span><span style=\"font-weight: 400;\">how to exercise when you&#8217;re not motivated<\/span><span style=\"font-weight: 400;\">.&nbsp;<\/span><span style=\"font-weight: 400;\">Diet and sleep are also really important for your wellbeing. A <\/span><span style=\"font-weight: 400;\">healthy diet<\/span><span style=\"font-weight: 400;\"> will make you feel healthier and stronger and better able to handle stress, while <\/span><span style=\"font-weight: 400;\">enough sleep<\/span><span style=\"font-weight: 400;\"> positively affects your mood and stress levels.<\/span><\/p>\n<h4><b>Face your fears<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">If you always avoid situations that make you anxious, this might be stopping you from doing things you want or need to do. It sounds weird, but facing the things that make you anxious can reduce your anxiety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Begin with small steps \u2013 think of them as \u2018acts of bravery\u2019 \u2013 to test whether the situation is as bad as you expected and to learn to manage your fears. It\u2019s best to do this with the help of a professional (such as a counsellor or psychologist), though, so that it doesn\u2019t get too full-on for you. Get more information about treatments for anxiety.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>",
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        "rendered": "<p>Everyone feels anxious at times; it&#8217;s our body&#8217;s way of keeping us alert. But it becomes an issue when worry or fear starts to interfere with your day-to-day life. The signs of anxiety are being scared or nervous often, worrying that something bad will happen, finding it difficult to concentrate and avoiding doing things because [&hellip;]<\/p>",
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