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4 Trik Mengurangi Rasa Khawatir

Perempuan selalu saja khawatir dengan berbagai hal. Khawatir terlambat datang ke kantor atau rapat penting. Khawatir anak-anak di rumah tak diawasi dengan baik oleh pengasuhnya. Khawatir dengan keamanan anak di sekolah atau dalam perjalanan pulang ke rumah. Setengah dari 6,8 juta orang di Amerika, adalah perempuan yang mengalami gangguan kecemasan dipicu perasaan khawatir berlebihan seperti ini. Apakah kita di Indonesia memiliki masalah serupa?

Gail Saltz, MD, psikiater dan psikoanalis, mengatakan, jika Anda merasa khawatir mengenai berbagai hal, ajukan beberapa pertanyaan ini. Anda perlu mengenali sejauhmana kekhawatiran di dalam diri. Pasalnya, perasaan khawatir yang terus-menerus dialami akan memicu gangguan kecemasan dan tensi. 

Pertanyaannya, apakah Anda selalu merasa khawatir pada separuh hari Anda, dan berulang setiap harinya? Apakah pikiran khawatir seringkali muncul saat sedang menonton televisi, membaca buku, atau bahkan saat sedang berbincang dengan keluarga? Apakah Anda seringkali merasa gugup? Nafas Anda pendek atau kerapkali tersengal-sengal? Apakah Anda menghindari sejumlah aktivitas normal karena merasa khawatir melakukannya? Apakah kecemasan membuat Anda tak bisa menikmati diri sendiri? Jika Anda menjawab ya pada salah satu atau banyak pertanyaan ini, dan sudah mengalaminya selama berminggu-minggu, artinya pikiran Anda dipenuhi rasa khawatir. 

"Perasaan khawatir berlebihan memengaruhi mental dan fisik, selain juga memicu stres dan berisiko terhadap kesehatan tubuh. Anda bisa terkena sejumlah penyakit seperti serangan jantung atau asma. Masalah lain yang akan muncul di antaranya sulit konsentrasi, gangguan tidur, dan Anda tak bisa menikmati hidup setiap harinya," jelas Saltz. 

Anda bisa mengatasi rasa khawatir dalam diri ini untuk mencegahnya menjadi gangguan kecemasan. Caranya?

1. Mengenali penyebab khawatir
Ambil kertas dan pulpen, tulislah apa saja yang membuat Anda khawatir. Cara ini adalah bentuk observasi diri dan membantu Anda menghilangkan intensitas kecemasan. Dengan menuliskannya, Anda akan merasa lebih memahami kekhawatiran diri. Observasi diri ini juga membuat Anda merasa, apa yang dipikirkan tersebut sebenarnya tak perlu dikhawatirkan berlebihan. Evaluasi kembali catatan kekhawatiran Anda setiap 1-2 hari sekali. Sejumlah pasien Saltz bahkan mengakui, dengan melakukan observasi diri ini mereka bisa mengatasi stres. 

2. Mengatasi kekhawatiran
Gunakan catatan kekhawatiran Anda sebagai bahan untuk bertanya kembali ke dalam diri. Tanyakan pada diri Anda, sejauhmana semua kekhawatiran ini bisa benar-benar terjadi? Jika terjadi apa yang akan Anda lakukan? Lalu sejauhmana sebenarnya upaya Anda untuk mengantisipasinya? Dengan cara ini Anda bisa mengatasi kekhawatiran dan lebih memiliki kontrol atas diri. Anda juga bisa melatih diri untuk menerima segala sesuatu apa adanya, sekaligus belajar menerima kekecewaan. 

3. Buatlah rencana antisipasi
Seringkali apa yang dikhawatirkan tak pernah menjadi kenyataan. Jika pun Anda merasa terlalu khawatir, lakukan rencana untuk mengantisipasinya. Kembali lagi kepada catatan kekhawatiran yang Anda buatkan sebelumnya. Lalu buatlah catatan rencana antisipasi apa yang bisa Anda lakukan jika kekhawatiran tersebut benar-benar terjadi. Saat merasa khawatir, dan Anda membiarkan saja perasaan ini, yang muncul kemudian adalah Anda tak mampu mengontrol diri sendiri. Karenanya lakukanlah perencanaan agar semuanya berada di bawah kendali Anda. Dengan mengetahui bahwa Anda punya perencanaan mengatasi kekhawatiran, Anda akan merasa lebih tenang. 

4. Relaksasi tubuh dan pikiran
Kecemasan menimbulkan penyakit, rasa sakit di seluruh tubuh dan otot menegang. Oleh sebab itu, lakukan relaksasi tubuh dan pikiran. Duduklah di tempat yang menurut Anda nyaman, tutup mata dan bernafaslah dari perut selama lima menit. Tarik nafas dari hidung perlahan dalam lima hitungan, lalu buang nafas melalui mulut perlahan dalam lima hitungan. Mengatur nafas membantu Anda melepas kekakuan di seluruh otot tubuh dan mengalirkan oksigen ke seluruh tubuh, ke kaki, bokong, lengan, tangan, jari-jari, leher, dan wajah. Lakukan relaksasi selama 5-10 menit. Lakukan perlahan, nafas mendalam melalui hidung dan mulut.

Visualisasi dalam imajinasi juga membantu. Bayangkan Anda berada di suatu tempat yang Anda sukai dan menenangkan. Bawa pikiran dan perasaan Anda menuju tempat tersebut, dan nikmati keindahan, ketenangan, serta kenyamanan tempat tersebut. Saat bernafas, bayangkan tempat yang membuat Anda bahagia. Membayangkan tempat seperti ini membantu tubuh rileks, karena itu coba lakukan 10 menit setiap hari.