How to Deal with the Anxiety that Comes With Change? 5 Steps to Change Feelings of Anxiety

How to Deal with the Anxiety that Comes With Change? Do you ever feel that your nervous, scared, or unpleasant thoughts are taking over your life? Or if you have trouble sleeping, are plagued by relentless worries, and avoid particular hobbies or people?


Anxiety is frequently connected with fears of negative consequences– for example, that an essential objective will be obstructed, or that you will fail, be criticised, wounded, or abandoned. 


The strength of your emotions can trap you in a loop of anxiety, with concern and restlessness driven by uncertainty, wondering “what if,” and anticipating frightening situations.


Even the most unpleasant emotions serve a vital role in our life. Anxiety for your child’s health, for example, may drive you to stay up all night monitoring a high temperature.


However, we might become trapped at times. We grow agitated and disregard non-threatening aspects of the scenario. Alternatively, we may experience doubt and begin a never-ending loop of looking for solutions, missing information, and predicting all possible scenarios. 


When we’re worried, we’re more likely to notice any possible risks in our environment and to interpret situations as hazardous that we wouldn’t otherwise.


Once the cycle has started, worry can linger, harming our relationships and preventing us from having great life experiences.


How to Deal with the Anxiety that Comes With Change? 

Changing your behaviour might often be the only option to change painful emotions. The important word here is “sometimes.” It’s critical to establish whether you have a reason to be concerned in the event of anxiety. 


If your child’s health is being jeopardised by a high fever, it’s critical that you address your concerns. However, if you are exaggerating or misinterpreting the risk, adjusting how you respond will modify your feelings of dread and anxiety.


Speaking in public, for example, can substantially lessen anxiety about speaking in public. Usually, our concerns of criticism are overdone and overstated, well beyond any genuine criticism we may face.


Only if you alter both your acts and your ideas will you be able to change how you feel. Speaking in public while thinking “this is horrible,” “I can’t take it,” or “this is a disaster” will not help you feel less nervous about giving a speech. 


You must alter both your thoughts and your actions. This may entail saying to yourself, “I’m nervous, but I’m doing well.”


How to Get Rid of Anxious Feelings

  1. Recognize your feelings. Emotions can be difficult to understand. The first stage is to figure out what you’re experiencing, such as nervous, annoyed, scared, or worried. Is your anxiety influenced by underlying sentiments of guilt or anger?


  1. Consider what behaviour corresponds to that emotion. Avoidance, for example, is often associated with dread. Anxiety has a strong influence on our thoughts. Anxious thoughts are frequently repeated and focused on the worst-case scenario.


  1. Ask yourself, “Do I want to lower my anxiety levels?” It’s only natural to want to modify the sensations you don’t like.


  1. Determine the activity that is the polar opposite of what you are doing. Approach is the polar opposite of avoidance. Remember that altering your behaviour in the face of fear and anxiety only helps if your worry is unfounded. When you are in physical danger or under threat, your anxiety may be quite helpful.


  1. Completely reverse the action. Make a conscious effort to act in a new way, both in your actions and in your thinking. It won’t work to act differently without thinking differently. You must carry out both tasks.


In order to overcome life’s issues and live the life you want to live, you must occasionally go against your feelings. 


You may need to approach a fearful encounter differently or refocus on non-threatening parts of your life. As a result, you may be able to minimise worry that has become harmful in your life.


Read also: Adjustment disorder with depressed mood

Read also: Social adjustment disorder