Anxiety is the feeling of fear or apprehension that is intense enough to disrupt one’s daily activities. It causes you to overthink on a specific issue. It hits anyone at any point of time in their lives, regardless of sex and age. If you suffer from anxiety and let anxiety overcome you, you then let stress and unhappiness overrule you, through being paralyzed by anxiety. You need to learn how to overcome it or at least reduce its effects. But before that, you must be aware that Anxiety has hit you and to know at what stage is your anxiety following self-test questionnaire can be helpful.
SELF-TEST QUESTIONNAIRE FOR ANXIETY LEVEL
|Over the last 2 weeks, how often have you bothered by the following problems?||Not at all||Several days||More than half the days||Nearly everyday|
|1. Feeling nervous, anxious or on edge||0||1||2||3|
|2. Not being able to stop or control worrying||0||1||2||3|
|3. Worrying too much about different things||0||1||2||3|
|4. Trouble relaxing||0||1||2||3|
|5. Being so restless that it is hard to sit still||0||1||2||3|
|6. Becoming easily annoyed or irritable||0||1||2||3|
|7. Feeling afraid as if something awful might happen||0||1||2||3|
|Add the results in each column|
|Total score by adding all columns :|
What does your total score mean?
Your total score is a guide to how severe your Anxiety disorder is:
0 to 4: Mild Anxiety
5 to 9: Moderate Anxiety
10 to 14: Moderately severe Anxiety
15 to 21: Severe Anxiety
Note: The following tips to overcome anxiety are helpful if your score is anywhere between 0 to 9. If its 10 or more please consult your doctor.
Here are some tips that can help you conquer anxiety.
1) Be the master of your thoughts:
Inability to control what you think strengthens your tendency for anxiety. Anxiety gains momentum when you entertain negative thoughts.
2) Practice to control over your feeling:
Anxiety is like taking a roller coaster ride. Once you start entertaining negative thoughts and fears, they become a mantra that would perpetuate themselves. The best thing to do is to cut them off right then and there. Distract yourself, divert your thoughts, or go to talk to someone and have that other person correct your fears. Most of the time anxious thoughts are distortions of reality.
3) Think Positive:
As they say, try to think of the glass as being half-full. Force yourself to fixate on positive thoughts. Write a list of positive affirmations that you want to be and things you want to happen in your life. Make it a mantra throughout your day. Repeat your positive affirmations to yourself several times a day.
4) Keep yourself busy and on the go:
Never allow yourself to have idle moments. The moment you get up from bed, keep yourself busy right away and keep moving throughout the day. You may read books or magazines, engage in exercise, or meditate. Keep your mind busy as an empty mind will only invite more anxiety.
5) Work out a plan and try to accomplish it:
Chalk out a plan in writing on a paper on how to improve yourself or a plan to solve the very problem that is causing your anxieties. Doing this exercise would let you see how you may control the situation. More you learn to control over your life will ultimately lead you to feel less anxious. Believe me, writing down what you want or what you desire solves half your issues.
6) Consult someone that can be trusted:
Sharing your worries with another person lightens the worries and puts them in the proper perspective. The premise is that you talk with the aim to lessen your anxiety.
7) Laughter is the best medicine:
Laughter can ease your burdens. Be in the company of amusing friends or indulge in activities that can put laughter in your life. Good humour is a tonic for mind and body. It is the best antidote for anxiety.
8) If current issues make you anxious, switch off the television:
Reduce the time you spend watching news and avoid watching shows that depress and make you more anxious before you go to sleep. Though professional help is needed in extreme cases, anxiety is manageable, if you know how to get around it. Do follow these helpful tips and you will see your anxieties eased.
After all, Life is only 10 percent what you experience and 90 percent how you respond to it. The ability to choose a positive thought over the negative thought is the greatest weapon for a stress-free life.
-Author Snehal, NLP practitioner for mental wellness.