6 Tips Mengatasi Rasa Cemas Berlebihan

6 Tips Mengatasi Rasa Cemas Berlebihan

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Gangguan kecemasan sering dianggap sebelah mata pada sebagian orang. Banyak yang menganggap rasa cemas bisa hilang dengan sendirinya ketika pemicu kecemasan tersebut hilang. Namun bagi sebagian orang, gangguan kecemasan dapat sangat mengganggu bahkan dengan penyebab kecemasan yang tidak jelas. Lalu, adakah cara efektif untuk mengilangkan kecemasan berlebihan tersebut?

 

Perbedaan antara cemas dan gangguan kecemasan

Cemas dan gangguan kecemasan sering dianggap sama, namun sebenarnya keduanya sangat berbeda. Cemas adalah respon tubuh alami ketika ada suatu kondisi yang menyebabkan stres. Kondisi ini bisa menghilang ketika penyebab rasa cemas tersebut hilang. Misalnya Anda cemas menunggu hasil ujian, maka rasa cemas akan hilang ketika ujian selesai.

 

Namun rasa cemas berbeda dengan gangguan kecemasan. Dilansir dari Mayo Clinic, gangguan kecemasan dapat hadir setiap waktu dan sering tanpa disertai penyebab yang jelas. Pengidap gangguan kecemasan umumnya menghindari penyebab kecemasan tersebut alih-alih menghadapinya. Inilah yang menyebabkan pengidap gangguan kecemasan sering tampak kelelahan, tidak bersemangat dan tidak fokus. Rasa cemas ini sering diikuti gejala lain seperti sakit kepala, ketegangan otot, insomnia.

 

Beberapa cara mengatasi rasa cemas berlebihan

Setiap orang memiliki caranya sendiri menghadapi kecemasan yang dihadapi. Beberapa cara yang bisa Anda coba untuk mengatasi kecemasan tersebut, di antaranya:

1. Ambil napas panjang

Langkah pertama untuk menghadapi kecemasan tersebut adalah dengan menenangkan diri Anda terlebih dahulu. Ambil napas panjang, tahan selama beberapa detik lalu hembuskan dengan perlahan. Cara bernapas ini dapat membantu menenangkan diri Anda sehingga tekanan yang Anda rasakan dapat berkurang. Anda bisa melakukan ini setiap hari sebagai latihan pernapasan atau sebagai terapi ketika rasa cemas berlebihan tersebut muncul.

2. Bicara dengan orang lain

Berbagi dengan orang lain dapat memberikan dukungan moral bagi diri Anda. Berbicara dengan orang lain dapat memberikan pandangan baru mengenai hidup dan membuat Anda merasa tidak sendirian. Dengan demikian Anda memiliki kekuatan dan rasa percaya diri untuk menghadapi kecemasan dan berbagai pikiran yang ada di kepala.

Anda bisa bicara atau berbagi dengan orang-orang yang Anda percaya seperti orang tua, kerabat, teman kantor, dan pasangan. Selain itu. Anda juga bisa melakukan konseling dengan psikolog atau psikiater untuk membicarakan perasaan yang Anda rasakan.

3. Lakukan hal yang menyenangkan

Melakukan hal yang menyenangkan seperti hobi Anda juga dapat membantu mengatasi kecemasan. Ketika Anda senang, otak akan melepaskan hormon oksitosin yang merupakan hormon pereda stres dan kecemasan. Anda bisa melakukan hal yang menyenangkan seperti menonton film, membaca buku, menulis, bermusik, dan hal-hal lain yang membuat Anda bahagia.

4. Mencoba hal baru

Tak ada salahnya mencoba hal baru dalam hidup Anda. Anda bisa belajar keterampilan baru seperti memasak, melukis, kerajinan baru, atau mempelajari bahasa baru. Dengan belajar hal baru Anda akan merasa diri Anda berharga dan mampu menghilangkan rasa cemas berlebihan.

5. Olahraga

Olahraga dapat memperbaiki suasana hati Anda. Dengan rutin berolahraga Anda bisa menurunkan hormon stres seperti kortisol dan melepaskan hormon endorfin, yaitu hormon yang membuat Anda bahagia. Beberapa jenis olahraga yang baik untuk meredakan stres di antaranya jalan kaki, berenang, lari, tenis atau bersepeda.

6. Cukup istirahat

Tidur cukup memberi manfaat penting bagi tubuh Anda. Saat tidur, tubuh akan memperbaiki segala permasalahan tubuh baik fisik maupun mental. Tidur juga membantu Anda mengurangi emosi-emosi yang penting sehingga dapat membantu mengurangi kecemasan. 

Itulah beberapa cara yang bisa Anda coba untuk mengurangi rasa cemas berlebihan yang muncul. Jika rasa cemas tetap mengganggu Anda setiap hari dan tak kunjung mereda, sebaiknya segera periksakan ke psikolog atau psikiater untuk mendapatkan penanganan terbaik.

 

Writer: Ratih

Edited by: dr. Nadya Hambali

Last updated: 15-Juni-2021

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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new5.48msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 4430 and `categories`.`deleted_at` is null
      Bindings
      • 0: 4430
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • web_layout.blade.php#122aicare_prod_new830μsselect * from `pages` where `slug` = 'about-us' limit 1
      Bindings
      • 0: about-us
      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.web_layout:122
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • web_layout.blade.php#547aicare_prod_new830μsselect * from `faqs` limit 1
      Hints
      • Use SELECT * only if you need all columns from table
      • The SELECT statement has no WHERE clause and could examine many more rows than intended
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.web_layout:547
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • web_layout.blade.php#551aicare_prod_new1.43msselect * from `term_policies`
      Hints
      • Use SELECT * only if you need all columns from table
      • The SELECT statement has no WHERE clause and could examine many more rows than intended
      Backtrace
      • view::layouts.v2.web_layout:551
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    App\Models\Admin\Category
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    App\Models\Admin\Post
    9Post.php#?
    App\Models\TermPolicy
    3TermPolicy.php#?
    App\User
    1User.php#?
    App\Models\Admin\Page
    1Page.php#?
    App\Models\Admin\Faq
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        ClearShow all
        Date ↕MethodURLData
        #12025-01-12 01:42:45GET/self-help/rasa-cemas2102531