How to overcome constant feelings of fear and anxiety? Consult the best psychiatrist and psychologist in Mumbai, Bangalore, Kolkata and Pune

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I wait for the breeze, to calm me down.

I wait for a seat to settle me down.

I wait for the hand to assure me I am fine.

But all I want is to heal my way towards my own sunshine!

Fear and anxiety are a part of our lives. Each one of us has been fearful or anxious depending on the situation, at some point in our lives. Some of us cannot differentiate between, what we call as fear and anxiety. But there is a thin line that separates these two. Understanding this difference will help us deal with these two separately and effectively. Fear is an emotional response to an actual threat, like getting caught up in a fire or being attacked. Whereas, anxiety is like a prototype of fear. Its symptoms may resemble a fear response; however, it is a response that elicits even in the absence of real danger. Therefore, it is said to occur as a result of anticipated danger or misfortune. For example, waking up at night getting worried about being infected by COVID-19 at the market – an event that still has not taken place.

Many a time even before we realize we are in danger; our body starts automatically reacting. And so, feeling anxious, fearful, or having to deal with negativity is a normal reaction. This might be stemming out of uncertainty about what will happen next, how long will it take to happen, or for how long will we have to deal with the negativity, unpleasant feeling, or threat about an object, situation, place, etc. Below is the list of symptoms that one may experience in Anxiety.

  • Excessive Sweating
  • Inability to breathe
  • Weakness in the muscles
  • Sudden stomach or body ache
  • Unbearable headaches
  • Dryness of mouth
  • Bloated stomach
  • Inability to concentrate/focus or think rationally
  • Trembling limbs
  • Hot and cold flushes
  • Inability to pay attention to the task at hand
  • Feeling dizzy
  • Losing control

The intensity and frequency with which these symptoms are experienced vary from person to person. A constant existence of these symptoms surround us most part of our life and may interfere with our daily functioning. It can also indicate that the person is suffering from an anxiety disorder like Generalized anxiety disorder or even a Phobia. These disorders can develop in an individual due to certain environmental stressors, biological factors or even genetics.

Some best psychologists in India suggest two features indicating a possibility of an anxiety disorder;

  • Some best psychologists in India suggest two features indicating a possibility of an anxiety disorder;
  • The anxiety experienced in an Anxiety Disorder is long term and disproportionate to the perceived threat
  • This extreme anxiety makes it difficult for a person to work efficiently, take care of oneself and maintain successful relationships with friends and family.

Thus accurate diagnoses for these disorders help us to receive appropriate treatment. And early intervention results in better recovery and functioning.

In the light of this, some of the best psychologists in India suggest the following techniques for overcoming these constant feelings of fear and anxiety.

  1. Slow breathing
    Slowing down breath by practicing deep and long breathing techniques helps calm the nervous system as it signals our brain of being safe, gradually reducing physical symptoms like increased heart rate, high pressure, etc. This also aids in settling down the racing thoughts to some extent.

  2. Accepting the feelings
    Accepting one’s feelings helps in reducing conflict of how one is feeling and how he/she is supposed to feel. Denying these feelings may increase associated negative feelings of disgust, anger, annoyance, and shame. Hence, acceptance of the feeling helps sometimes understand how one can overcome or deal with it.

  3. Keeping a thought diary
    Some of the best psychologists in India usually would recommend keeping a record of anxious thoughts. This helps in understanding the exact thoughts about the actual and perceived threats, helping us to deal with the negativity in the thoughts effectively.

  4. Focusing on the present moment
    Whenever we are anxious, we tend to worry about what might go wrong or turn worse in the future. Thus, focusing on the present with the help of mindfulness exercises, grounding exercises, and awareness exercises could be helpful to bring us back to the here and now from the anxious thoughts of future.
  5. Maintaining a healthy lifestyle
    It is said that food affects mood. Hence, a healthy diet can help us maintain our metabolism and improve our overall well-being. It can also protect us from feeling bloated which is experienced due to feelings of anxiety and fear. Along with that, exercising at least thrice a week aids in increasing the happy hormones like dopamine, serotonin, etc. Thus, a healthy lifestyle makes it easier to manage feelings and thoughts anxiety.

  6. Yoga and Meditation
    Our age-old traditions have made some notable contributions to living a healthy mental and physical life as both are interdependent. Practicing yoga (Asanas, a form of physical movements and breathing exercises) regularly has proven benefits in calming down the physiological symptoms and reducing racing thoughts. Meditating on a single object helps increase concentration and focus which is affected by constant feelings of anxiety and fear.

  7. Setting a Routine
    A routine gives us certainty about some events that will be taking place in our whole day. It offers the control to the person to decide what the day will look like for him/her. And doing things at the same time every day thus setting a routine leaves lesser space to feel anxious about losing control and uncertainty.

  8. Seeking Professional help
    Professionals like psychologists/psychotherapists can help us combat anxiety and fear irrespective of a disorder. They can help us to understand the severity of the anxiety and fear that one is experiencing and provide interventions accordingly. Certain medications are prescribed wherever necessary. For anxiety disorders, psychotherapies like Cognitive Behavioral Therapy, Rational Emotive Behavioral Therapy could in combination with medication help in better recovery.
    Mpower Center and Foundation located in Mumbai, Bangalore, Kolkata and Pune have the best Psychologist and Psychiatrists from India, where you can receive the best treatment for overcoming these feelings. The professionals at Mpower are highly qualified and thus the multidisciplinary team of Psychologists, Psychiatrists, and Allied therapists supports you for improved mental and physical well-being.

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