What is agitation?
Have you ever felt your heart racing, your palms sweating, your breathing becoming faster and heavier, and all sorts of thoughts starting to pop up that make you feel scared? Well, you've just been introduced to anxiety.
It's really a feeling, a physical state that's not exactly friendly, but it wants to show you something and until you pay attention to it, it won't go away, so let's see together what it can convey to you.
What are states of agitation?
These states are intense and not necessarily pleasant emotional experiences of fear, anxiety, nervousness, characterized by a physical state with an increased heart rate, empty stomach, and excessive sweating.
Emotionally you might feel the following feelings: irritability, frustration, panic, overwhelm.
Physical sensations: palpitations, rapid breathing, sweating, trembling, muscle tension.
A series of negative thoughts and difficulty concentrating also appear.
Possible causes of agitation
Stress
We live in the “age of speed” and therefore we have the impression that we do not have time. We have so many inventions at our disposal that make our work easier and faster and yet we still do not have time, why?
Indeed, in recent decades there have been changes that may not be easy to digest or integrate, jobs require more and more time invested and you want to do more and more things so that in the end they will be finished and you can have peace of mind.
If you also have this mentality, well, let me let you know that you're making your life harder on yourself.
Life itself is movement, it is change, you will stand at the moment when life leaves you, until then you will need to be in a constant state of change and movement, doing new things and enjoying each experience. If you are the type of person who does not adapt very easily to changes, part of your restlessness may come from there and this can also be called the fear of the unknown.
You just want to stay safe and nothing to disturb that, I understand, it's the need of each of us but the safety that I think you should take care of more is the one that you would be better off fulfilling yourself. Prove to yourself that whatever happens in life you are capable and can handle every challenge, so your inner child will be safe and will no longer send you that state to warn you.
Anxiety
This emotional state is most often generated by excessive and persistent worry that can turn into agitation. It is a natural reaction of the body to stress or situations that we perceive as threatening.
When we refer to threatening situations, we are not referring to a physical, visible and imminent danger; we can also refer to a danger assumed or interpreted by us.
For example, if you have an abandonment wound activated in childhood and the argument with your partner is a trigger for this wound, then your brain will go on alert during the conflict and the thought "he's going to leave!" or "he's going to abandon me!" may appear. Your brain will send this thought and some emotional stimuli are triggered as a result, i.e. emotions such as: fear, sadness, pain, anxiety because it is the fear of that inner child of not being abandoned again.
You cognitively and rationally know that nothing physical will happen to you if the person you are looking for leaves, but your inner child is gripped by the fear of not surviving on your own.
Substance use
Coffee, alcohol, nicotine, and other substances can intensify states of agitation.
Most caffeine-based products are designed to give us the feeling that we have more energy after consuming them, but several studies show that they only trick your brain, and sugar works on a similar principle.
By blocking adenosine and stimulating neurotransmitters such as dopamine and serotonin, caffeine can reduce feelings of fatigue and drowsiness.
Yes, it is beneficial and helps us in situations of fatigue and not only that, but the problem is when addiction to them occurs.
I think a coffee or two is enough to get your tasks done, there are also people who have a naturally high tolerance for caffeine and yes, they are indeed lucky and few.
Coming back, during stressful times it is beneficial to consume less caffeine than we normally would. Why?
Because your brain and body are already trying to keep you calm to cope with all the tasks, you have a state of fatigue, but it comes from the simple fact that a lot of energy goes towards keeping your values within normal limits. In such situations, it's like throwing gasoline on a stove where the fire is burning, unpleasant imagination game, right?
What you can do instead is learn to breathe consciously, there are lots of videos online that you can try. Breathwork is very beneficial for many things, not just relaxation.
How to manage states of agitation?
Meditation
It activates the parasympathetic nervous system, the one responsible for relaxation, and reduces levels of cortisol, the stress hormone.
It also helps greatly in improving sleep quality, concentration, reduces depression, and aids in learning and memorization.
It helps lower blood pressure and thus reduces the risk of cardiovascular disease.
Yoga
Many yoga exercises focus on breathing. Slow, deep breaths stimulate the parasympathetic nervous system, similar to meditation, while short, rapid breaths are associated with stress. With practice, you will learn to regulate your breathing and calm your mind.
Yoga poses stretch muscles and improve flexibility, thereby reducing muscle tension built up during stress. The slow, fluid movements create a sense of calm.
Yoga encourages you to focus on your body and your breathing, instead of letting yourself be overwhelmed by negative thoughts and worries about the past or future.
Practicing yoga stimulates the release of endorphins, known as the hormones of happiness, which can improve mood and reduce stress.
Cognitive-behavioral therapy
The therapist will help you identify negative and distorted thoughts that occur during states of agitation. These thoughts may be exaggerated, catastrophic, or irrational and contribute to the intensification of negative emotions.
Once identified, these thoughts can be challenged and replaced with more realistic and adaptive ones. Through specific techniques, you will learn to critically evaluate negative thoughts and question them.
You will learn to develop effective strategies to cope with stressful situations and manage your emotions in a healthier way.
These strategies may include breathing techniques, mindfulness, problem-solving, and positive self-training.
psychologist
The therapist will help you identify the sources of your agitation. These may be past events, recurring negative thoughts, interpersonal problems, or even physical imbalances.
You will learn to better observe and understand the thoughts, emotions, and physical sensations related to anxiety. This awareness will allow you to better manage these states.
Your therapist will help you identify and change the negative and distorted thoughts that contribute to your agitation. You will learn to replace these thoughts with more realistic and adaptive ones.
Together with your therapist, you will set clear and achievable goals to gradually reduce your level of agitation.
The therapist will provide you with a safe and understanding space where you can express yourself freely and where you will receive encouragement and support.
Millions of people around the world face these challenges. It's normal to feel overwhelmed at times, but know that you're not alone in this struggle.
Natural remedies for agitation
There are several natural remedies that can help reduce agitation and calm the nervous system. Here are some suggestions:
1. Soothing Teas:
- Chamomile tea: It is well known for its calming properties. It can help reduce anxiety and induce sleep.
- Lavender tea: Lavender has calming effects and can help reduce nervous tension.
- Lime tea: It is useful for calming nerves and improving sleep.
- Valerian tea: Valerian is a natural sedative that can help calm the nervous system.
2. Aromatherapy:
- Lavender essential oil: Inhaling lavender oil or adding a few drops to bath water can have a calming effect.
- Bergamot oil: This essential oil is known for its ability to reduce stress and improve mood.
- Ylang-ylang oil: It has relaxing properties and can help reduce agitation.
3. Natural Supplements:
- Magnesium: Magnesium deficiency can contribute to increased anxiety levels. Magnesium supplements can help relax muscles and calm the nervous system.
- GABA (Gamma-Aminobutyric Acid): It is a neurotransmitter that helps reduce neuronal excitation, contributing to calming the mind.
4. Relaxation Activities:
- Meditation: Practicing meditation can reduce stress and anxiety, helping to calm the mind.
- Yoga: Yoga exercises, especially those involving breathing techniques and relaxing postures, can help reduce agitation.
- Breathing exercises: Deep breathing, such as the 4-7-8 breathing technique, can calm the nervous system and reduce agitation.
5. Power supply:
- Foods rich in tryptophan: Tryptophan is an amino acid that helps produce serotonin, a neurotransmitter that regulates mood. Foods rich in tryptophan include nuts, seeds, eggs, cheese, and salmon.
- Avoiding caffeine and sugar: These can exacerbate agitation and anxiety.
6. Soothing Baths:
- Epsom salt bath: Epsom salts are rich in magnesium and can help relax muscles and calm the mind.
- Bath with essential oils: Adding lavender or chamomile essential oil to bath water can have a relaxing effect.
These natural remedies can be used individually or in combination, depending on your preferences and the intensity of the agitation. It is important to adopt a balanced lifestyle, which includes sufficient rest, a healthy diet and regular physical activity.
Conclusion
Depression, anxiety, stress, and agitation are difficult conditions, but they are not permanent. With the right help and patience, you can learn to manage them and regain your balance. Remember that you have the power to change your life. Every day is a new opportunity to grow and heal. Don't hesitate to ask for help and believe in yourself!
With love,
Muammer!
