How to learn to manage anxiety? 5 practical tips

Anxiety is a challenge for many people that they face – almost every day. While the ability to feel anxious is a resource that has enabled us to survive for thousands of generations, it can sometimes make it difficult for us to frequently experience the feelings and situations that lead to them.

Fortunately, humans are an extraordinarily adaptable animal, and therefore, while we may not be able to fully control our emotions or prevent them from appearing 100%, if we have the ability to manage and channel them, in part in one direction or another.

Therefore … How to learn to manage anxiety? In this short article, we’ll take a look at several key ideas about it.

    5 basic tips for learning to manage anxiety

    As we have known for a long time, it is impossible to claim to not feel any anxiety of any kind just because it is an experience coupled with SOME discomfort or discomfort. Not only is this biologically impossible, but it is also pragmatically absurd.

    And is anxiety a set of psychological and physiological processes that it helps us prioritize our goals and predisposes us to react quickly to avoid the problems that keep us away from it, and because of that, it’s evolutionary useful: it helps us survive.

    But it’s one thing to have or not to have anxiety, and another is how we make it influence our behavior. In this we have a respectable leeway, which is why, although we cannot remove the content of this set of emotions, we can influence the “form” they load. And this is so because humans have a great ease in adapting to what happens to us.

    Not only can we learn; moreover, we can learn to learn, that is to say apply strategies and techniques to facilitate the development of skills and the acquisition of useful knowledge, Both on the environment and on ourselves.

    So, when learning to manage anxiety, keep these tips in mind.

    1. Develop the habit of self-observation

    In order to gain freedom in the face of anxiety, we must first know what are these mental paths that generally lead us when we put “automatic pilot” and are limited to living it passively. That way, everything that comes next will be a lot easier.

    It is therefore advisable to have a place in hand note what makes us anxious, when it happens and the situations in which it occurs. It does involve some practice, but if some consistency is maintained over the weeks, it is easy to see progress in self-knowledge.

    2. Suppose you have to learn by doing, not just theory.

    Anxiety rarely appears isolated in the individual; most often, it is a phenomenon linked to certain contexts: the university, a family dinner, an event in which it is necessary to speak in public, a first date, etc. In all of these situations, there are a number of (pessimistic) expectations that can lead to the onset of anxiety.

    While it is undeniable that expectations have a real embodiment in our mind, it cannot be denied that they are, in part, an imaginary and subjective phenomenon. however, knowing that all those catastrophic thoughts that cross our minds are just ideas and beliefs does not allow us to control them.

    Therefore, it is important to rule out the possibility of learning to deal with anxiety just by reflecting on the irrationality of our fears. We have to prove to ourselves that we are irrational by interacting with what we are afraid of.

    3. Identify what costs you the least and what costs you the most

    It is essential not to demand too much of yourself when it comes to exposing yourself to situations that distress you. In turn, you also can’t always stay in what is generally called a “comfort zone”: without some level of exertion and discomfort, there is no progress.

    For that, first of all you have to come up with relatively simple and easy challenges in which you try to maintain a healthy attitude and behavior when faced with something that is causing you anxiety, and when you do that consistently, you move on to another situation that is a little more complicated and difficult.

    4. Detects senseless anxiety management patterns

    A lot of times, anxiety problems are reinforced by what we do to try to alleviate the discomfort it produces.

    For example, there are those who eat when they feel a lot of anxiety and stress, then they develop an inadequate diet that makes them feel worse. Identifying such situations in oneself is the key to progress.

    5. Set short-term goals

    Take it as if it were learning a new language: it will probably take you months to master this new knowledge, but along the way, it will be easier for you to move forward if you set specific goals for yourself. short and medium term. time limit. In fact, it is one of the most fundamental principles of motivation: Combining ambitious goals with those we can achieve on a daily basis helps us move forward.

      Online courses to manage anxiety

      If you wish to have the opportunity to understand the theoretical and practical principles of anxiety regulation in the hands of a mental health professional with over 25 years of experience in the field of clinical psychology, you have luck.

      My name is Miguel Ángel Rizaldos, And in addition to providing therapy services and professional psychological support, developing training programs. In August, he hosted a webinar with limited seating designed to teach the keys to managing anxiety to people interested in improving their quality of life in this aspect of their daily life.

      This online course, which takes place on Wednesday August 12 at 6 p.m., includes access to learning materials in pdf format and slides. In addition, it is not necessary to have previous training in psychology to understand and learn its content.

      If you would like to participate, you can find more information about my services as a psychologist and trainer on this page.

      Bibliographical references:

      • American Psychiatric Association -APA- (2014). DSM-5. Diagnostic and Statistical Manual of Mental Disorders. Madrid: Panamericana.
      • CD Balaban, Thayer JF (2001). Neurological basis of balance-anxiety links. J Anxiety disorder. 15 (1-2): 53-79.
      • Goleman, D. (1998). Work with emotional intelligence. New York: Bantam Books.
      • Kasper, S., Boer, JA d., Et Sitsen, JMA (2003). Handbook of Depression and Anxiety. New York: M. Dekker.
      • Salovey, P .; Mayer, J .; Caruso, D. (2004). Emotional intelligence: theory, findings and implications. Psychological research, p. 197 – 215.

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