JAKARTA - Anxiety is a natural human response to uncertainty, challenges, and threats that may occur in the future. Although it is normal, this condition needs to be watched out for because excessive and prolonged anxiety can have a negative impact on physical and mental health.
Managing anxiety does not always have to rely on professional therapy or treatment. Daily habits can also be an important part of efforts to maintain mental health, as reported by Hindustan Times.
"Anxiety begins to subside when people stop trying to control their thoughts and instead learn to train their responses gently," said senior rehabilitation psychologist and obsessive compulsive disorder (OCD) specialist Shyam Gupta.
He reminded that a person should not constantly be fixated on thoughts that focus on threats, pressure, or excessive worries about the future.
According to Shyam, anxiety often stems from the illusion that humans are able to control everything. Therefore, a step that can be taken is to reframe the mindset, change the point of view, and see the situation from a different perspective.
One of the strategies he recommends is setting limits on anxiety. In this way, a person still gives space for anxious thoughts, but in a controlled way. He recommends providing specific moments in the day to acknowledge and process all the anxious thoughts that arise.
In addition, calming the body is also considered effective to help relieve restless minds. This effort can be done through various simple techniques that make the body feel safe and comfortable.
He explained that it is important to follow some calming practices. This includes feeling the feet on the floor, touching textured objects, or focusing on breathing and posture, all of which provide a sense of security to the nervous system.
Another step that can help reduce anxiety is to minimize mental fatigue due to making too many decisions. Simplifying daily routines, such as choosing a meal menu, clothing, or setting a schedule, can save mental energy and reduce stress levels.
Shyam also suggests gradual emotional exposure by confronting anxious feelings in small doses. This approach helps the brain understand that difficulties are temporary and can still be faced.
To conclude, he recommends establishing a consistent evening ritual to help the body and mind prepare for rest.
"It's routine that it's important to follow some calming practices. This includes feeling the feet on the floor, textured objects, or focusing on breathing and posture, which all send security signals to the nervous system," he said.
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