How to manage anxiety: 5 techniques that help

The current lifestyle leads to situations that are overwhelming; Overwork, social networks, financial problems, among many other factors, end up compromising mental health. Have you wondered how to manage anxiety? Fortunately, there are several strategies.

First of all, it is important to highlight that Anxiety is a natural emotion that anyone can experience. It is considered positive when it allows action in certain situations that pose some type of danger or that require a state of alert.

However, when it occurs constantly and excessively, accompanied by an irrational fear of what has not happened, it becomes a problem. It is in these cases that a method is required to deal with it, otherwise it is limiting.

Techniques to manage anxiety naturally

It must be kept in mind that anxiety can present itself in various forms and with different levels of intensity. Therefore, for some people it may not be enough to try the techniques that we will discuss below. If so, the ideal thing is to seek professional help from a psychologist.

1. Deep breathing

One of the most recommended techniques to manage that feeling of restlessness and agitation caused by anxiety is deep breathing. As explained in an article published in Frontiers in Psychology, methods such as deep diaphragmatic breathing stimulate the relaxation response and help regulate the reaction of the parasympathetic nervous system.

The ideal thing is to find a quiet and quiet place, and Dedicate at least 5 minutes to deep, slow breathing. This technique can be implemented simultaneously with meditation.

2. Physical exercise

Beyond providing benefits on a physical level, regular exercise favors the release of well-being hormones such as endorphins and serotonin. Likewise, it regulates the activity of the nervous system and induces a more restful sleep. With all this, it is an ideal ally to reduce anxiety episodes.

3. Healthy eating

Although many tend to ignore it, nutrition has a lot to do with the state of mental health. While some foods tend to worsen anxiety, others help control it.

Therefore, in general terms, it is recommended to limit the consumption of sugars, refined and trans fats, and increase the intake of fresh foods such as fruits, vegetables, grains and lean meats.

4. Mindfulness

One of the most used methods to manage anxiety attacks consists of the practice of mindfulness or full attention. This discipline trains the mind to live “in the here and now” and be more aware of emotions, without passing judgment. The ideal is to practice it in a relaxed, quiet and comfortable environment.

5. Aromatherapy

Evidence suggests that certain aromas They can activate some brain receptors that help control anxiety. Due to this, the implementation of methods such as aromatherapy is recommended in states of unrest and fear. Some useful aromas are the following:

Lavender.Roses.Orange.Bergamot.Jasmine.

Learning to manage anxiety contributes to well-being

Although in many situations it is normal to experience anxiety, its proper management is decisive to prevent the mind from collapsing and overflowing. Therefore, it is worth putting the recommended techniques into practice, especially when your symptoms become recurrent. Keep them in mind!

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