Are you somatizing? Signs of anxiety in the body

The WHO has described stress and anxiety problems as a worldwide epidemic, due to its increasing incidence in health. The lifestyle we are leading does not seem to be the best or the most appropriate, and it may be contributing to our body becoming a monster that devours us.

Why do I have anxiety?

When a danger appears, the brain activates mechanisms to deal with it. The alarm bell begins in the region of the cerebral amygdala, which passes the information to the autonomous nervous system –sympathetic and parasympathetic–, to other centers of the brain and, in turn, informs the entire organism, alerting it.

This mechanism, that the brain receives as a danger, can be triggered by stress and rush that we have, and since these are common on a day-to-day basis, then it is as if we were always on alert.

Can start during pregnancy

The early stages of life play a determining role in this mechanism; in fact, there is a relationship between stress during pregnancy or the baby stage, with anxiety in adults, because During pregnancy, the brain structures that will be in charge of modulating the response are formed. stress for the rest of your life.

The traumas suffered before birth, perinatal and those that occur during the first years of life have a special relevance in the appearance of anxiety in more advanced stages and in adults.

different molecules, such as cortisol and the adrenalinand also some genes, such as those that determine the levels of serotoninThey influence the whole process.

What is “somatize”?

Often, the expression of danger or the problem that the mind perceives is realized through physical symptoms: it somatizes.

Anxious patients who somatize go through, on average, ten healthcare professionals before a diagnosis is made, after undergoing a multitude of unsuccessful tests and analyzes.

He somatization process it is characterized by:

behave like a chronic pattern of behavior disease that is learned from a very young age or perhaps from before birth. threshold of perception of physical stimuli is lower in people who somatize compared to those who do not, what is known as “somatosensory amplification”, and this is accompanied by permanent body surveillance, greater physiological reactivity and discomfort. Are physical symptoms that make doctors always be there and generate many difficulties social, family and at work. The symptoms are amplified sensations that people with a special sensitivity and that it is necessary to learn to reinterpret so that they do not produce so much suffering and worry. This is how you can learn to escape the endless circuit of medical consultations and treatments that, in reality, do not help you feel better or overcome anxiety.

Anxiety also affects personality

Anxiety carries a exaggerated tendency to self-observation which is accompanied by an endless list of consequences and reactions that translate into various problems in work, relationships and life of the one who suffers from them:

Fear persistent, unjustified and excessive to sickness or death.Wrong interpretation and symptom alarmist physical.Egocentrism, narcissismdisinterest in others and their needs.Obstinacy.Scrupulousness.Thought obsessive and behavior compulsive.Distrust.hypersensitivity to criticism of others. Tendency to suggestion…

How to treat anxiety? The therapeutic challenge

The body is the key to start reversing the inappropriate physiological response, derived from anxiety. It must not be forgotten that the emotion felt is the result of perceiving the bodily change and the interpretation that the nervous system assigns to physical sensations.

Although there are many and varied symptoms, anxiety is completely determined by the nervous system, so all treatment is an exercise in regulating it.

The two-way connections between mind and bodyespecially implicated in anxiety, are the pathways that connect the brain with the heart, with the digestive system, with the muscles and joints, and with the adrenal gland, which is the one that modulates inflammation and stress.

A comprehensive treatment for anxiety

People with depression and anxiety do not effectively regulate the immune systemand this produces a kind of inflammatory environment in the body, low grade, but enough to alter defenses, hormones, metabolism and neurotransmitters like serotonin, which is what gives us the state of serenity. For it, a comprehensive approach to anxiety is necessary as a way to balance the body and mind.

A diet that helps fight stress

anti-inflammatory foods

A alkaline diet, rich in omega 3anti-inflammatory and the contribution of amino acids and neurotransmitters such as tryptophanL-tyrosine and GABA is key to decreasing the inflammatory environment.

If combined with the elimination of toxins, stimulants such as coffee, tobacco, drugs and alcohol, and with exercise, it is much more effective than medication, with optimal results in the medium and long term. Never forget a good hydration.

psychobiotics

Stress and emotions influence the microbial composition of the intestine. The probiotics and prebiotics with a mood-balancing effect they act as powerful psychobiotics and are essential in the treatment of anxiety. Olives, sauerkraut, miso, garlic, onion, whole grains, banana… contain them.

relaxing activities

He parasympathetic nervous system relaxes through physical exercise, massage, gratifying activities such as reading, music, silence, rest or visualization. The key is not in the type of technique, but in the repetition and constancy.

Move the body

Muscles are a very important metabolic organ. When they move, they release a large number of molecules into the blood with beneficial effects on the brain, immunity, sleep, and emotional state. Something as simple as walking brings great benefits.

anti-anxiety breathing

The controlled breathing It is a strong anxiety reducer. Practice the belly breathingconsists of: inhale and hold for 7, slowly exhale for 8 and slowly contract the abdominal muscles.

A respiratory cycle every 10 sec (6 breaths/min) offers the maximum effect on the nervous system and blood pressure.

You can accompany with the intention of a adaptive emotion (I breathe in calm, I breathe out anger).

energetic techniques

He diaphragmatic massagethe practice of energetic exercise, such as yoga, tai chi or qi gong, or the cardiac coherence technique, help drive away anxiety. They are therapies that affect the body and mind.

Therapy to address the psyche

A empathic therapeutic framework (a close and understanding doctor or psychologist) must pay attention to detect possible underlying conflicts in the emotional framework. It is very important for the patient to identify wrong beliefslearn techniques to cope with symptoms and thoughts to reduce distress, try to avoid stimuli that produce anxiety, change the environment, ask for help.

It is not a matter of making big changes, but of, little by little, introducing modifications.

mindfulness and silence

Be aware of the present moment, of the here and now, and addressing moments of silence, helps to avoid the activation of the anxiety and stress response. Mindfulness allows approach the experience with curiosity, openness, acceptance and love; With this, it allows the restoration of emotional balance and mood, promotes an attitude of approach (versus avoidance) and a positive affective disposition.

Experiences and reactions to them must be accepted as natural. The effort not to value and accept them allows not to reject them. As a last resort, direct control must be relinquished. It is not about reducing (controlling) discomfort, fear, anger or sadness, but about opening up to them and experiencing them as such.

If you are interested in full attention (mindfulness), Escuela Cuerpomente offers you a 100% online training so you can practice mindfulness from home and reduce stress and anxiety in just 8 weeks.

stop when the body screams

Breathe slowly and deeplyplacing one hand on the heart and the other on the abdomen, and paying attention to each breath, inflating the belly a lot and letting the air come out on its own, without pushing –infradiaphragmatic breathing–.

Be aware of your body with this exercise: perform a full body scan, starting with the feet, calves, knees… and so on up to the head, paying attention to each part of the body in great detail, and repeating as many times as necessary.

can be reinforced looking inside for a firm and solid placethat offers well-being and warmth, and visualize that we collect ourselves inside, feeling safe and secure that this safe place offers us.

loosen up, drive away the resistance and the fight to fleeif with breathing and body awareness, the threat persists.

Cope with pain or panic, face the monster without fear and staying there until you see how the monster disintegrates and disappears, helps to overcome it.