Situational Anxiety Appears at Certain Moments, Recognize Symptoms and How to Overcome Them

YOGYAKARTA - Situational anxiety is a sense of anxiety that arises when you face a certain situation that feels new, unfamiliar, or stressful. For example, you feel nervous before a job interview or presentation. Heart palpitations and sweaty palms can also appear. This condition is the body's natural response to a situation that is considered challenging.

When faced with a situation that is considered threatening, the body can activate the fight-or-flight response. This response prepares the body to face something that is considered dangerous. As a result, the heart rate can increase and the muscles become tense. Breathing can also become faster.

Situational anxiety is often related to something new or difficult to predict. Previous bad experiences can also make a person more easily anxious when faced with a similar situation. Environmental factors and life experiences can also affect this response. Everyone can have different triggers for anxiety.

Symptoms of situational anxiety can appear both physically and emotionally. Some of them are palpitations, sweating, trembling, dizziness, nausea, and tense muscles. You may also feel restless or have difficulty concentrating. In certain conditions, very strong anxiety can trigger a panic attack.

The trigger for situational anxiety can actually be found in everyday life. Job interviews, public speaking, first dates, traveling to new places, or attending certain events can trigger it. Major changes in life can also cause anxiety. Usually, the feeling of anxiety begins to diminish when you are more familiar with the situation.

Situational anxiety is not a diagnosis of a mental disorder that stands alone in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), reported by Verywell Mind, Thursday, August 6. However, anxiety needs to be noticed if it interferes with daily activities. This condition also needs attention if it makes you constantly avoid certain situations.

The important difference lies in the trigger and duration of anxiety. Situational anxiety usually arises due to a certain situation and can subside after the situation has passed. Meanwhile, anxiety disorders can cause more permanent and widespread worries. Professional staff can help determine the condition you are experiencing.

The first step is to recognize the situations that usually trigger anxiety. Once you know it, you can prepare yourself before facing the situation. Seeking information and practicing can also help reduce uncertainty. Good preparation can make the situation feel more manageable.

Relaxation techniques can also help relieve anxiety. You can try slow breathing, meditation, visualization, or muscle relaxation. Physical activity and doing fun activities can also help manage stress. Support from your closest people can be a meaningful addition.

Avoiding all situations that make you anxious is not always the best solution. Constant avoidance can actually make fear stronger. Therefore, you can try to face the situation gradually and according to your ability. If anxiety feels heavy or interferes with daily life, psychotherapy such as cognitive behavioral therapy can be one of the options.

Basically, situational anxiety is a normal body response when you face a certain situation. The feeling of nervousness will usually decrease after you get used to it. However, anxiety that continues to interfere with activities or makes you avoid many things should not be ignored. Consult the condition to a professional to get the right help.