5 Tips For Dealing With Anxiety

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Motivational poster from Shutterstock

I'm not sure if you knew this about me, but like so many others these days, I sometimes suffer from panic and anxiety attacks, and it's dating all the way back to my middle school. It's not as bad as it sounds but it's definitely not pleasant either, and it's especially hard to diagnose when you're not even sure what's happening to you at those moments. Mental ilnesses and problems are still stigmatized in our society and that's why many people refuse to speak openly about them. I have to admit, I don't like talking about my issues either, even though there's almost no one who hasn't faced some form of panic or stress attack. My triggers are usually stressful situations and fear of failure. I'm a huge perfectionst and if everything is not as perfect as I imagined it, I start panicking, feel like I'm losing control and basically the ground beneath my feet. When things are not going the way I imagined, the same old symptoms come to life: elevated heartbeat, trouble breathing, insomnia, nausea, overall fear of death and fear of something terrible coming. It's really hard to comfort myself at these moments and to calm myself down. I didn't even know it was anxiety at first, I started to believe I had some sort of ilness that combined all of these symptoms. Despite popular opinions, panic attacks are very real and they manifest through real physical discomfort as well - you literally feel as if you're about to die. So to help you all deal with this, I'm sharing some advice that helped me personally and that made me feel a lot better at the darkest times: 


Ne znam jeste li ovo znali o meni, no kao i mnogi danas, podložna sam napadima panike i anksioznosti koji me prate još od srednje škole. To i nije toliko grozno kako zvuči, ali definitivno nije ni ugodno u svakodnevnom životu, a posebno je teško uopće shvatiti o čemu se radi i 'dijagnosticirati' ovo stanje. U našoj okolini i dalje postoji velika stigmatizacija ovakvih i sličnih bolesti iako smo zapravo malo svjesni da skoro svatko od nas barem 1 u životu doživi nekakav napad anksioznosti ili panike u nepoznatim i novim situacijama. Moj trigger, odnosno uzrok, najčešće je stres i strah od neuspjeha. Veliki sam perfekcionist i volim da sve bude onako kako si zamislim, posebno u akademskom i poslovnom smislu, stoga kad se toga nakupi toliko da ne mogu sve kontrolirati i napraviti 'savršenim' često me uhvate poznati simptomi: lupanje srca, problemi s disanjem, nesanica, osjećaj da se sprema nešto loše, bolovi u mišićima, strah koji preplavljuje, probavni problemi i ostalo. Prije nisam niti znala da se radi o anksioznosti već sam bila uvjerena da i imam nekakvu bolest koja pokriva sve ove simptome, a danas ipak kad znam o čemu se radi, lakše se i smirim. S obzirom da sam shvatila da mnoge od nas muče ovakva i slična stanja u današnjem svijetu ispunjenom stresom, donosim savjete za lakše podnošenje ovih tegoba:

1. Realise what is happening to you

Realising that you're facing a panic attack and not a heart attack is a key factor to getting better eventually. It will probably never stop completely, but at least you can calm yourself down and realise you have complete control over your anxiety.

Shvatiti da se radi o napadu panike, a ne infarktu, ključno je u samom početku napada i kod početka razvoja bolesti. Kad vaš mozak shvati da se radi o nečem što ipak on sam može najbolje kontrolirati, simptomi se polako smiruju, a strah nestaje.

2. Recognize trigger situations & events


It's important to know what exactly triggers -your- panic attacks. What is your worst fear and how it manifests? For some people, it's going to job interviews, others are facing anxiety before going to the dentist. If you know what scares you, it's easier to prepare yourself mentally.

Važno je znati koje su to točno situacije koje u nama izazivaju paniku - nekom je to odlazak zubaru, drugima intervju za posao, ispit ili slično. Ako znamo što nas potiče na strah, lakše ćemo se pripremiti prilikom idućih događaja.

3. Prepare some calming rituals

Even before you face any anxiety, prepare some soothing rituals that will help you relax. Our brain is often weird and likes to remember something that's bugging us at 3 am in the morning, leaving us all sweaty and worried. What helped me are showers directly before going to bed, drinking mint and green tea, lavender scented candles and watching my favorite tv shows. Just find out what works for you.

I prije nego vas uhvati ikakav napad panike, nemojte dati stresu da se nagomila. Organizam pamti, a mozak čuva neugodne situacije i često vas zaskoči u 3 ujutro kad ste već i sami zaboravili što vas je mučilo. Meni pomažu svijeće od lavande, tuširanje prije odlaska u krevet, topli biljni čajevi - najbolje od mente i gledanje najdražih serija/filmova. Također, pomaže mi razmišljati pozitivno, osvijestiti sve na čemu sam zahvalna svaki dan.

Calming lavender tea with flowers from Shutterstock


4. Work out regularily

As soon as I stopped exercising, my condition grew from bad to worse. Regular exercise helps us get rid of accumulated stress, we tire ourselves out, making it a lot easier to fall asleep at night and to get rid of all of that negativity and stress hormones that build up during the day.

Čim sam se prestala puno kretati i odlaziti na treninge, stanje mi se pogoršalo. Na treninzima izbacujemo velik dio stresa iz sebe i pomažemo 'umoriti' organizam koji onda, za nagradu, proizvodi hormon dobrog osjećaja - dopamin, a izbacuje kortizol. Čak i ako ste vrlo lijeni, kratke šetnje pomažu, bitno da se organizam pokrene.

5. Get rid of negativity in your life

This sounds easier than it is but it really does help. Whether it's a piece of clothing you don't like and that's making you nervous or a 'friend' who is really not helping you in any way, you need to get as far away as possible from everything that's making you more stressed and unhappy. There are things we can't change that easily, such as our work colleagues, but there are plenty of those things you can easily get rid of. Anxiety feeds on fear and unhappiness so make sure to stay away from them. :)

Ovo zvuči lakše nego jest, ali zaista pomaže. Bilo da se radilo o komadu odjeće koji vas živcira, o cimerici koja vas izluđuje ili prijateljima koji to zapravo i nisu, bitno je prepoznati ono što nas čini nesretnim i udaljiti se od toga te okružiti onim ljudima koji nas podržavaju i vole. Anksioznost se hrani strahom, ona je zapravo strah od straha, a emocija suprotna njemu je, što drugo nego - ljubav. :)

*All of the photos used in this post are courtesy of Shutterstock site


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4 comments:

  1. Moram bit iskrena i reći da sam očekivala više kada sam vidjela da si napisala da imaš problema sa anksioznosti. Bilo bi puno korisnije da si podijelila iskreno svoje iskustvo nego podijelila 5 savjeta sa pinteresta...

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    1. Žao mi je ako si stekla dojam da iskustvo nije iskreno, od 200 postova na blogu, ovaj mi je bilo najteže napisati. Na Pinterest baš i ne idem, a svi savjeti napisani su osobno i meni su pomogli. Ali ako bi voljela čitati kod mene više o ovim problemima, mogu im se u narednim postovima više posvetiti i ući dublje u temu :) hvala na komentaru!

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  2. Moje je misljenje da je korisno uopce naceti ovakve teme i uvrstiti ovakav post u primarno beauty blog. Podrzavam bilo kakve izlete u strane vode! Inace, zanimljivo mi je da kod nas nema govora o mentalnom zdravlju osim kao nekih opcih odrednica glede smanjenja stresa itd. Super mi je zato bilo procitati na stranim sajtovima razna iskustva ljudi koji imaju nekih poteskoca na tom polju. E da, i veselim se poslovnim savjetima!

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    1. Hvala ti na komentaru :) primijetila sam i ja da baš i nema blogova o tome, nadam se da ću ubuduće i više o tim temama pisati. Pripremam i poslovne savjete. :)

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