Overcoming Anxiety

A student S2, coordinator of the class, call Christin name, making his classmates surprised. Because, Christin an active, fun jokes, and have a posture like an athlete has turned out to be an irrational fear, only to hear the word "cockroach". With a strained face he was busy closing the ears with a thick handkerchief when his friends talking about cockroaches. Ironic as it sounds. In fact, this situation actually experienced by some of us, despite the intensity and different objects. Anxiety is a form of negative emotion. Both are rational or irrational This is a problem on its own for the experience. Therefore, we need to have the skills to cope. What is Anxiety? Subject anxiety, all the people know and never feel it. However, to explain what is anxiety we may have a different answer. In psychology, there are clear that anxiety is an unrealistic fear, a sense of threat when responding to something that was not really threatening. This is different from fear, which is realistic, because something really scary. To avoid a sense of anxiety and fear (also with a nervous and tense) are basically not very clear difference, we can hold on to the explanation given by Calhoun & Acocella (1990). According to them, anxiety is a feeling of fear (realistic or not), accompanied by an increase in physiological turmoil. How anxiety develops, particularly unrealistic? Sigmund Freud explains the theory psikodinamikanya, unrealistic anxiety (as well as anxiety due to cockroaches), a symptom of a deeper fear. Usually associated with the unconscious associated with sexual or aggressive impulse, which control through demanding ego gratification, and eventually cause great fear to the individual self. Any other explanation of flow behavior (behaviorism) with figures of Watson, Skinner, etc.. Anxiety is realistic or unrealistic they are the result of conditioning response. For example, a child familiar with roaches in conjunction with any other dire events (eg he was locked in the bathroom and find hordes of cockroaches in sewers). The result, he studied and responded cockroaches as a terrible creature. It can carry into adulthood. Anxiety has three components, namely the emotional, cognitive, and physiological. In an emotional component, individuals experience intense feelings of fear and unconscious. In the cognitive component, an increased sense of fear it would disrupt the individual's ability to think clearly. In a physiological component, the body responds by mobilized frightened to act, whether desired or not. This physiological response is the result of the autonomic nervous system that control the various muscles and glands of the body. Physiological responses when there is anxiety among others, increased heart rate, respiratory rhythm is faster, dilated pupils, the digestive process stops, the blood vessels constrict, blood pressure rises, the adrenal glands in the blood increases. It all lead individuals to become tense and ready to take action to attack or escape from the situation. Anxiety, when it occurs in the medium and in a state level there are things to be feared (for example, is facing a job interview), is a normal thing. Will be a problem if the anxiety is too high and incompatible with the existing situation (not realistic). Such anxiety would debase the physical and physiological resources we. Furthermore, it can reduce the sense of worth, feeling small and helpless. Analyzing AnxietyAnxiety patterns vary from one person to another. Differences among others in terms of the causes that trigger anxiety (antecedents), state anxiety itself (level of anxiety, symptoms), and there are consequences after the anxiety. To control anxiety, we first need to conduct an analysis of the anxiety. First, we determine what makes us worry: As seen roaches? Because they have to beat someone else in some way (competition)? Or as they face the exam questions? When anxiety was due to cockroaches, it is necessary to ascertain whether feathers are made anxious? Or smell? Under what circumstances would fear for roaches that emerge: If you see? When I hear the word cockroach? If you look in the room? Only at night or any time? Second, we determine the cause of internal (from within), which concerns itself with examining: What do we think and we feel during the experience of anxiety? When anxiety because of roaches, need to be examined: Do cockroaches swarming shadow reappears every time I saw a cockroach? Does it evoke a sense of disgust cockroaches that amazing? Or roach is reminiscent of the terrible events? Third, we describe the consequences of anxiety. What do we do with anxiety? When anxious because roaches, have responses described what happened after the onset of anxiety: Do we run, hide, or escape? What kind of effect on the body, feelings, and of the mind (cognition)? Managing Anxiety After conducting the analysis, we can determine what action needs to be done to overcome them. - Planning the environment Variety of stimuli (objects, people, situations) that makes us experience anxiety is not something 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 worry / fear, we can avoid by not watching it. When the fear of cockroaches, we can avoid it in the house by way of remove it. Outside the home, we can avoid a cockroach in a way best to avoid places that could potentially be a cockroach nest. However, not all the stimulus that caused concerns so we can avoid it. For example, the high anxiety that occurs every time I want a test, dangerous when we are overcome by avoiding the test. For that we need to arrange for anxiety during the test can be reduced by learning to completion and so on. If we are anxious 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 good dialogue. In short, avoidance is the most commonly chosen in environmental planning. However, we need to consider how to avoid it, so something else is more important is not sacrificed. - Relabeling and self-talk If we can not avoid the stimulus that makes us anxious, another way to do is reduce the 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 our hearts to think about the possibility of failure, on matters which can not be answered. Therefore, we need to change with confidence and positive words to yourself, "It is not easy, but I'll be able to do the exam well after I study hard." In the case worries about roaches, roaches when we regard the original as a horrible monster, replace it with the thought that the cockroaches just a harmless insect. We can say to yourself, "I can definitely deal with roaches roaches because in fact merely a harmless insect such as crickets." We do not need to declare something that is too optimistic, just realistic. Relabeling and self-talk can inhibit anxiety responses that normally occur automatically. - Desensitization Anxious responses whenever possible should be changed so that we no longer experience the negative emotions if given provocation stimulus that caused concerns. Very effective way is desensitisation. Desensitization consists of two steps: relaxation and gradually experiencing the stimulus caused concerns. Relaxation performed by relaxing all the muscles of the body, from head to toe. This exercise for each body part along regulate abdominal breathing (deep breath). Breathing begins long before the muscle relaxes the body parts. Having achieved a relaxed state, then begin practicing face stimulus that makes us anxious. It can be a way to imagine (can be done with a picture) and really deal with it. Stimulus display, such as cockroaches, are shown in the most do not worry (for example, just behind the wings look a little flower). Having succeeded, gradually stimulus shown in a state that a little worrying, for example one side of the wings of cockroaches appear behind flower). And so on. The combination of relaxation and exercise stimulus is done to deal with a person truly is no longer fearful stimulus is.