Feeling anxiety occasionally is part of human nature since our body acts as a defense mechanism against situations considered as threatening...
Feeling anxiety occasionally is part of human nature since our body acts as a defense mechanism against situations considered as threatening, such as danger, fear, or uncertainty about the future.
There are many examples of anxiety since we experience it in most of our actions that we carry out in everyday life. Maybe you remember your school years, every time you had to take an exam or when you went to get the job of your dreams; Your hands would surely fill with sweat, your heart rate would accelerate and you would even stop eating.
This happens because our body remains alert, ready to intervene in the face of risks and threats. They often make us want to run away, attack, or face a challenging situation.
How do you know if you suffer from anxiety?
Identifying the symptoms is very simple, generally, these are nerves, agitation, muscle tension, heart racing, sweating, tremors, tiredness, and trouble falling asleep.
The causes that trigger anxiety are caused by hereditary factors, neuronal imbalances in our brain, or by having experienced stressful situations such as family problems, overwork, financial problems among other things.
A serious problem
When anxiety has not been controlled in a natural way, it may be that it is a disorder; This happens when people often live in worry, intense and excessive fear, even terror, causing repeated panic attacks. Sometimes the fear of danger is very different from what is reality.
Consultation with a specialist is essential when fears and concerns affect your health and those fears cannot be controlled. Remember that there are effective treatments that will help you have a better quality of life.
However, before going to a specialist, you should try these recommendations, which will help you calm down and feel good.
1 Count one, two, three ...
Perhaps on more than one occasion, you have heard that you must count to ten to calm down and thus be able to control your emotions. This technique is very effective when you have anxiety. You should take big deep breaths, while your mind is counting little by little from one to ten, doing so will make you feel much better.
Remember, when feeling anxious, your body reacts by accelerating the heart rate, so your breaths must be deep, holding the air for a few seconds to fill your lungs. Take the time you think necessary so that your heart rate decreases, blood pressure normalizes and muscle tension relaxes.
Specialists call this type of diaphragmatic or abdominal breathing since the act of breathing is focused on the lower area of the lungs.
2 Take control of the situation: take a break
Perhaps, you feel anxiety because you are waiting for an important call, your thoughts are filled with worries, you cannot even fall asleep. So remember that you have the power to change the situation!
Turn on the television, interact on social networks with your friends, cook, read articles of your interest, draw or do any activity that you enjoy; The idea is to shift your focus from what causes you anxiety and concern.
3 Progressive relaxation
It is applied every time your body becomes tense due to anxiety. This technique is recommended by experts, it is about relaxing the muscles in their entirety gradually.
It is recommended to do it sitting in an armchair or in your bed, the first thing you should do is lower the intensity of the light and put on comfortable clothes. Focus your thoughts on each of the parts of your body, for example:
Watch your right hand, then your left hand, clench your fist for a few seconds, then relax your hands by spreading them out. Then focus your attention on the feet, on the abdomen, on the shoulders, on the neck; like this little by little throughout your body, making circular movements.
Even if you feel very nervous and cannot lie down or sit down, you can jump up and down, jog in place, wave your hands, or even shake your head. The main idea is to tense the muscles and relax them progressively, focusing on the parts of the body.
4 Share your fears
Usually, when we go to psychological therapy, the first thing we do is talk about how we feel. So the best way to reduce your anxiety is by sharing your fears, fears, and concerns with a friend or trusted person.
When you express your feelings and you know that you are listened to, it will help you to cope with any anxiety attack, since you will feel supported, protected, and safe by that someone. The person you choose will have the function of calming you down.
5 Think of someone you love
When you focus your attention on remembering the people you love, your anxiety, stress, and worries drift out of your thoughts. You can close your eyes and visualize some meaningful experience with your loved one, with your children, friends, or family.
This will stop your mind from thinking about your problems, focusing on the good things in life and the positive moments.
6 Relaxing habits
Identify the anxiety problem, then begin to create relaxing habits, such as listening to music, especially those melodies where the sounds of nature are heard. Hug your pets, take a bath, water the plants, walk in the park, play with your children, among other things.
Many people are unaware that they can suffer from anxiety since stress, fear and worry are things that we experience in our daily lives. However, we must observe ourselves and identify if these feelings of panic increase and are repetitive since it can probably be something more serious such as a disorder; therefore, you should go to a specialist.