Anxiety: how to cope effectively?

Specialists in receiving and processing emergency calls from duty shifts of the state budgetary institution of the Republic of Tatarstan "Emergency Call Service – 112" receive several thousand calls daily from people who need emergency assistance. Crisis situations often cause feelings of anxiety that seem to take you by surprise. 
How to deal with anxiety?

There are a number of effective methods for dealing with anxiety:
 Mindfulness Practices: Simply being aware of the current moment helps shift attention from anxious thoughts back to a physical state. Deep breathing, concentration on the surrounding space, a cool shower — all this helps to return to the present moment.

- Meditation and Yoga: Regular exercise helps to improve overall health and reduce stress levels.
- Self-reflection: Ask yourself useful questions to change the perspective of situations:
• Have there been times when my strong fears turned out to be in vain?
• What would an outside observer think about my situation?
 How likely is it that exactly what I'm afraid of will happen?
In addition, the game "And what's next?" is useful here. The task is to consistently present possible scenarios for the development of events and assess the realism of each of them. For example:
• I will suddenly lose my job — and then what?
• I will have to look for a new job — and then what?
• Maybe I'll find a better deal, and then what?

This method allows you to reduce the level of panic and better prepare for possible problems.
Finally, it is important to remember that sometimes feeling anxious requires professional help. Consultation with a qualified psychologist or psychotherapist can significantly alleviate the symptoms and suggest effective treatment methods. If your anxiety is so severe that it interferes with daily life, reduces the quality of sleep and overall well-being, be sure to consult a specialist.