Fight anxiety: 5 tips to reduce stress

Anxiety is a vicious circle that is difficult to break out of. We are facing a psychological disorder which is a real pandemic in today’s society.

But, What exactly is anxiety, what are the symptoms and how do we get out of it?

What is anxiety?

Anxiety is a state of anticipation, in which we experience nervousness and restlessness. It is an unpleasant feeling that puts us in tension. Anxiety is a normal response of our body, Which interprets that we must be attentive to an event to come in time, but some people are sidetracked by anxiety and report a number of bothersome symptoms and signs (psychological and somatic).

The feeling of anxiety is particularly difficult to describe, it cannot always be linked to a specific origin (an exam, medical results, etc.) and it feeds on the very consequences it generates (such as postponing tasks. In progress).

Fight anxiety and its causes

This is why it is difficult to manage, but not impossible. These five guidelines for fight anxiety they can help you lessen its side effects and better understand its nature.

1. Learn to be your own boss or boss

Anxiety is one unpleasant feeling that most of us want to avoid. The problem is exacerbated when we decide to compensate for the state of anxiety by resorting to stereotypical and repetitive behaviors. These are behaviors that usually start unconsciously, are partly automatic, and can be more or less simple (pulling or pulling your hair, patting a leg, etc.) or something more complex (taking trips to the refrigerator and eating something. ).

In addition to the harmful effects that these behaviors can have on our body, such as obesity or hair loss, getting carried away by them has the disadvantage that it puts us in a vicious circle: Since they are so associated with times of stress, they are a reminder that that feeling you want to avoid is there. Therefore, in order to fight anxiety, it is necessary to recognize these stereotypical behaviors and to control them.

2. Fighting anxiety is fighting the “I will do it tomorrow”

Times of anxiety may have been triggered by everyday elements related to work, obligations and decision making. Therefore, combating anxiety also means recognizing the situations in which this feeling can lead to anxiety. self-fulfilling prophecy in which his own negative mood invites him to throw in the towel early.

Anxiety is one of the forms that can take the fear of starting to do something that can go wrong and, as a result, is repeatedly postponed in a process called procrastination. Paradoxically, these postponements are the ones that correct the anxiety, because thanks to them, the obligation that generates the stress is still there.

3. Divide your daily life into small pieces

Surely you have noticed that the moment you start a task that makes you lazy, it becomes more and more pleasant and bearable. Something similar happens with anxiety: to take attention away from what is causing the tension, start an activity it is much more efficient than thinking of starting this same activity.

And the fact that we are aware that anxiety acts as a burden when doing the things we want to do is in itself a source of anxiety. If you want to make sure that what needs to be done gets done without anxiety acting as a brake, there’s nothing like breaking up the more complex tasks into short sequences. If you need to write a report, for example, the first task can be as simple as turning on the computer and opening a text editor. The following sequence should start from here and also be very short (write the first paragraph etc.).

4. Take your time

The other aspect of fighting procrastination is making sure we make the most of the time you give it. we dedicate ourselves to restBecause being up all day trying to distract our attention can be exhausting. If we don’t know the source of the anxiety, this coming and going of distracting activities can serve as a reminder that we are anxious, and if the source of the anxiety is in outstanding obligations, a feeling of guilt. can be generated. This is why it pays to be methodical with the rest times and to make them allow a better orientation towards the objectives.

Also, breathing control exercises included in activities such as meditation, mindfulness, or tai chi are very helpful in reducing stress levels that trigger all anxious machines. Take a moment to Relax even if the body asks otherwise and these times do not last longer than necessary to properly adjust hormone levels are two basic principles for fighting anxiety.

5. Don’t insist on making anxiety go away

From a biological point of view, anxiety is the result of complex neuroendocrine dynamics which no one would want to face without the help of the subconscious processes that regulate them. Therefore, it should be clear that anxiety can only be fought indirectly. No matter how hard we try to ignore feelings of tension and fear, these are not going to go away just because our conscious mind gently asks.

In fact, trying to mentally suppress these biological processes is just one way to recognize that this problem exists. For anxiety to stop being a problem, you need to fight your symptoms by creating New behavior models. The solution is not in the privacy of the mind itself, but in the relationship between the body and the environment.

Bibliographical references:

  • Mayor Lapiedra, MT (1991). Behavioral disorders in childhood and their relation to experiences of anxiety and depression. Zaragoza: University.
  • Arce, EA (2000). The man of the 21st century: anguish or fullness? Buenos Aires: Editorial Argenta Sarlep.
  • Brinkerhoff, S. (2004). Pharmacological therapy and anxiety disorders. Philadelphia: Mason Crest Publishers.
  • Cano-Vindel, A. and Fernández-Castro, J. (1999). Cognitive processes and emotion. (Monograph on “Anxiety and Stress”). Murcia: Compobell.
  • Friedman, S. (1997). Cultural issues in the treatment of anxiety. New York: Guilford Press.
  • Kasper, S., Boer, JA d., Et Sitsen, JMA (2003). Handbook of Depression and Anxiety (2nd ed.). New York: M. Dekker.
  • Racine, BA (2000). Understand panic and other anxiety disorders. Jackson: Mississippi University Press.
  • Veeraraghavan, V. and Singh, S. (2002). Anxiety disorders: psychological assessment and treatment. New Delhi; Thousand Oaks, Calif .: Sage Publications.

Leave a Comment