How can we overcome anxiety?

Chest pressure, tiredness, ruminative thoughts, negativity, feeling that something bad is going to happen… If you’re wondering how to overcome anxiety, it’s worth noting that there is no single strategy.. Addressing this psychological condition requires a multifactorial approach in which you must take the helm of your daily improvement.

When this dimension becomes maladaptive and takes control of your life, you must act. Techniques such as rationalizing worries, grounding or grounding, deep breathing or introducing new habits into your routine will help. In addition, always evaluate the option of therapy. Below, we give you basic tips to reflect on.

14 tips to know how to overcome anxiety

Anxiety is a natural mechanism of your body that allows you to adapt to everyday challenges.. It is not your enemy, it is that psychophysical response that provides you with the appropriate resources to face any danger or personal challenge. Now, the problem comes when it becomes maladaptive and you start to see problems and threats in all circumstances.

At this time, persistent levels of cortisol and adrenaline begin to wreak havoc on your reality and, above all, your health. Works published in Dialogues in Clinical Neuroscience report that anxiety disorders are, right now, the most prevalent mental conditions. Having tools to manage them is key. We describe a series of strategies.

1. Say no to avoidance

Many people who suffer from anxiety tend to escape from situations that trigger this emotion in them. Nevertheless, Keep in mind that avoidance is a maladaptive defense mechanism that intensifies suffering. In fact, in the long run the only thing you achieve is to make this psychological condition chronic. Therefore, it will help you to keep some very basic keys in mind:

Don’t shy away from problems.Apply active coping.If something worries you, resolve it soon.Become aware of the situations you avoid.Leave space for your emotions and don’t repress them.Share your worries with people close to you.Analyze what fears they are They prevent you from being yourself. Try to face those situations that cause you anxiety.

2. Clarify your priorities

If you’re wondering how to overcome anxiety, there is a strategy that will help you: clarify priorities. Ask yourself what is important in your life and what is secondary. It’s more, reflect on what circumstances, tasks or even people increase your discomfort.

On the other hand, try to establish daily routines and regular schedules in your days. Something like getting up, going to bed and eating at the same time is always beneficial. The fact of having a clear structure of your daily life will give your brain a greater sense of stability and self-control.

3. Learn to breathe

Anxiety episodes are intensified by hyperventilation. Maybe you’ve already suffered it. In this case, not breathing correctly causes the body to stop receiving enough oxygen, thus intensifying the sensations of suffocation. Learning breathing techniques will avoid these uncomfortable situations and make you feel better.

What’s more, works published in the Journal of Physical Therapy Science highlight that this simple resource is beneficial in patients with generalized anxiety disorder (ADD). In fact, it can be used in a complementary way along with psychological therapy itself. Take note of some very effective breathing exercises:

Diaphragmatic breathing: This technique involves breathing deeply using the diaphragm instead of shallow breathing with the chest. To do this, inhale slowly through your nose, expanding your abdomen, and then exhale through your mouth. Repeat it several times.Square breathing: consists of inhaling, holding your breath, exhaling and holding it again in the same time intervals. You can try it in 4 second stages.Breathing 4-7-8: you have to inhale oxygen for 4 seconds, hold your breath for 7 seconds and exhale for 8 more. Repeat the cycle several times. You will notice a great benefit.

4. Muscle relaxation techniques

Muscle relaxation techniques, along with breathing tools, will be your best allies to reduce the psychophysical tension of anxiety processes. In this case, Jacobson’s progressive relaxation is one of the most effective resources that you have at your fingertips. Take note of the sequence:

Find a quiet, comfortable place to sit or lie down. Close your eyes and focus on your breathing. Inhale deeply through your nose and exhale through your mouth. Now, begin to tense a specific muscle group, such as the muscles in your hand, for about 5-10 seconds. Next, try to experience the sensation of tension in those muscles for a small fraction of time. Then, suddenly release this tension and exhale as you do so. Give the muscle group another 20-30 seconds to fully relax. Now, Repeat this process for different muscle groups, working from feet to head. You can include groups such as the feet, legs, abdomen, shoulders, arms, and face. It is a useful tool to overcome anxiety.

5. Physical activity

In the magazine Advances in Experimental Medicine and Biology suggest that physical activity is capable of reducing anxiety symptoms. Indeed, Exercise is a great ally to relieve tension and maintain physical health. But it also releases endorphins and serotonin, messengers that provide a pleasant feeling of mental well-being.

Now, to achieve this peaceful feeling, you don’t have to exhaust yourself in the gym for hours. Nor should you join a sports club if you don’t want to. Actually, something as simple as going for a walk every day, riding a bike, swimming or even dancing will help you. The important thing is to create a habit and exercise your body every day.

6. Give up having control of everything

Most people who suffer from anxiety need to be in control of any situation. If this is your case, think that this can lead you to extreme perfectionism and rigidity in all your actions. Therefore, it would be advisable that You will learn to accept that it is impossible to have control of every part of your life..

There are many realities over which you will never have the reins. Assuming this will allow you to release infinite burdens to see things differently.

7. Rationalize worries

When you suffer from anxiety, your mind can be the worst film director for you. He will create catastrophic movies, he will create scripts in which everything goes wrong and he will love tragic endings. It’s time to take control and rationalize concerns. Also, to be kinder and more compassionate with yourself. We detail how to regulate that anxious psychological approach:

Ask yourself questions: “Is what I’m worried about real, will it really happen?”, “If it’s going to happen, what could I do about it?”, “Does having these thoughts benefit me or harm me?”, “How could I give them back to these ideas?Act on your mind: After asking yourself these questions, become aware that your mind is the one that intensifies anxiety with this type of reasoning. Work on it so that it gives shape to more reflective and hopeful thinking.Self-compassion: To overcome anxiety, it will help you develop a more empathetic and compassionate internal dialogue. Talk to yourself as if you were your best friend.

8. Meditate

Do you meditate? Have you ever tried it? The truth is that it is worth getting started with this resource. In fact, a publication published in JAMA Psychiatry highlights its usefulness in reducing stress and anxiety. It is suggested that The effectiveness of this technique may have effects similar to those of drugs such as escitalopram.. We describe the most interesting typologies:

Mindfulness Meditation (mindfulness):

Mindfulness meditation focuses on being aware of the present without judgment. You can do it sitting, lying down, or moving. Start by paying attention to your breathing or body sensations. When your mind wanders, simply observe the thoughts without clinging to them, and then return to your original focus. You can apply this technique in any daily activity, while eating, walking, etc.

Concentration meditation:

In this technique, simply focus on an object, word, mantra, or even your own breathing. Keep your attention on that object or thought, and every time you notice your mind wandering to a worry, direct your attention back to it. the focus object.

Meditation vipassana

Vipassana is a meditation technique that involves observing reality as it is, without judgment. Start by paying attention to your breathing and then to your body sensations, emotions and thoughts, do so without making any judgments. It will help you overcome anxiety if you make this resource a habit.

9. Artistic activities

Draw, paint, write, compose… Art therapy is a simple and useful resource to reduce anxiety. They are cathartic exercises that will allow you to express your emotions in the most innovative, creative and relaxing ways. What’s more, the Leiden University of Applied Sciences describes that this technique was effective in women suffering from this disorder.

10. The technique of grounding

If you are wondering how to overcome anxiety, this resource will interest you. The technique of grounding or grounding is a strategy that will allow you to connect with the present moment. It is very useful when you feel very overwhelmed, anxious and perceive that your mind is about to disconnect from reality to fall into doom or anguish.

To carry it out, just look for stimuli in your environment to anchor yourself to.. For example, when anxiety takes control of your mind, look for five blue objects. Or focus on what you hear or what you smell. You can also count to one hundred or sing to yourself and in your mind your favorite song.

11. Seek support from your loved ones

Many people with anxiety feel alone and misunderstood.. They perceive that their close circle cannot understand their anxious manifestations or they fear being rejected if they communicate them to them. However, it is vital to have a friend or family member in crisis situations.

Therefore, try to explain to someone close to you how you feel and let them know that, at certain times, you will need their support and understanding. Likewise, the ideal is for your loved ones to inform themselves and learn how to support a person with anxiety appropriately.

12. Set more realistic goals and a slower pace

Setting achievable goals and breaking them down into smaller steps can reduce anxiety. In fact, it is very possible that you have been making great marks for some time…