coping with anxiety

What is Anxiety?Subject anxiety, everyone knows and never feel it. However, to explain what it is anxiety we may have a different answer.In psychology, there is a clear that anxiety is an unrealistic fear, a sense of danger when responding to something that was not seriously threatened. This is in contrast to fear, which is realistic, really because something scary.To avoid understanding between anxiety and fear (also with a nervous and tense) that basically is not very obvious differences, we can hold on to the explanation given by Calhoun and Acocella (1990). According to them, the anxiety is a fear (realistic or not), accompanied by increased physiological turmoil.How anxiety growing, particularly unrealistic?Sigmund Freud's theory explains psikodinamikanya, unrealistic anxiety (such as anxiety because mice), a symptom of a deeper fear. Typically associated with the unconscious associated with sexual or aggressive impulse, which controls through demanding ego gratification, and eventually cause great fear on the individual.Another case description of the flow behavior (behaviorism) with figures of Watson, Skinner, etc.. Anxiety is realistic or not realistic according to them is the result of conditioning response.Anxiety has three components, namely the emotional, cognitive, and physiological. In an emotional component, individual experience intense feelings of fear and unconscious. In a cognitive component, an increase in the fear it would disrupt an individual's ability to think clearly.In a physiological component, the body responds by mobilizing themselves fear to act, whether desired or not. This physiological response is the result of the autonomic nervous system which controls the body's various muscles and glands.Physiological responses when there is anxiety among others, increased heart rate, faster breathing rhythm, dilated pupils, the digestive process stops, the blood vessels constrict, blood pressure rises, the adrenal glands in the blood increases. It all led to individuals being tense and ready to take action to attack or escape from the situation.Anxiety, when it occurs in a moderate level and the state does nothing to fear (for example, is facing a job interview), it is normal. Would be a problem if the anxiety is too high and does not correspond to the situation (not realistic).This kind of anxiety physical resources and degrading our physiological. Furthermore, it can reduce the sense of worth, feeling small and helpless.Analyzing Anxiety     The pattern anxiety vary from one person to another. Differences among other things, the causes that trigger anxiety (antecedents), anxiety state itself (the level of anxiety, symptoms), and the consequences there after the anxiety.To control anxiety, we first need to do an analysis of the anxiety.First, we determine what makes us anxious: As seen rats? Having to beat the others in a case (competition)? Or as they face the exam questions?When anxiety was due to rats, it is necessary to ascertain whether feathers are made anxious? Or smell?Under what circumstances would fear to tikusitu appear: If you look at? When I hear the word rat? If you look in the room? Only when the night or any time?Second, we determine the cause of the internal (from within), by examining anxiety itself: What we think and feel during the experience of anxiety that?When anxiety rats, need to be examined: Is the rat huddled shadow reappears every time I saw a mouse? Is the rat evokes disgust extraordinary? Or mice reminiscent of the terrible events?Third, we describe the consequences of anxiety. What we do with anxiety? When anxious mice, the response needs to be described what happened after the onset of anxiety: Do we run, hide, or escape? What kind of effect on the body, the feelings, and the thoughts (cognition)?Managing AnxietyAfter doing the analysis, we can determine what action needs to be done to overcome them.- Planning the environmentVarious stimulus (objects, people, situations) that makes us experience anxiety is not that we must face. We reserve the right to avoid these stimuli.For example, a horror movie is not something we should watch. When we are anxious / fearful, we can avoid by not watching it. When the fear of rats, we can avoid it at home in a way eradicate. Outside the home, we can avoid the mouse as much as possible by avoiding the places that have the potential to be a rat's nest.However, not all of the stimulus that caused concerns so we can avoid it. For example, high anxiety that occurs every time you want to test, dangerous when we are overcome by avoiding the test. For that we need to set in order to decrease anxiety during the exam by learning to completion and so on. If we worry about every time parents argue, of course, we are not enough to avoid our parents. We reserve the right to ask them not to quarrel, to resolve conflicts in a way a good dialogue.In short, dodge is the most commonly selected in environmental planning. However, we need to consider how to avoid them, so that something else is more important is not sacrificed.- Relabeling and self-talkIf we can not avoid the stimuli that make us anxious, another way to do is to reduce internal triggers, it is in ourselves. Usually in the form of thoughts and negative expressions followed by negative emotions.If we are always concerned when an exam, maybe it's because we are thinking about the possibility of heart failure, on matters that can not be answered. Therefore, we need to change with confidence and positive words to yourself, "It may not be easy, but I'll be able to do the exam questions well after I study hard."In the case of anxiety about the roaches, when previously we consider cockroaches as a terrible monster, replace it with the thought that the cockroaches just a harmless insect. We can say to yourself, "I must be faced cockroaches cockroaches because in reality merely a harmless insects such as crickets."We do not need to declare anything too optimistic, just realistic. Relabeling and self-talk can inhibit anxiety responses that normally occur automatically.- DesensitizationResponse anxiety as much as possible to be changed so that we no longer experience negative emotions if given provocation stimulus caused concerns. Very effective way is desensitization. Desensitization consists of two steps: relaxation and gradually undergo stimulus caused concerns.Relaxation is done by flexing the muscles throughout the body, from head to toe. This exercise for each body part accompanied regulate abdominal breathing (deep breath). Breathing begins long before the muscle relaxes parts of the body