How to overcome the blockage in moments of anxiety?

In stressful situations, it is common to feel slower, to have difficulty moving forward and concentrating on the tasks we are doing. This ends up affecting our daily life, both in private life and at the social and professional level.

This phenomenon is called mental blockage. This blockage can be both cognitive and emotional, and it is important to take action to manage this experience. In this article we will talk about the feeling of blockage that occurs in situations of anxiety and what strategies can be useful to us to deal with it.

The relationship between mental block and times when we are anxious

Anxiety is a natural phenomenon present in the life of every human being, and in itself does not pose a problem. However, in certain circumstances, if not managed properly, it can lead to psychological complications such as a mental block.

How can this happen? Anxiety predisposes us to adopt immediate behaviors to try to stay away from danger or avoid risksand this means either quickly looking for solutions in our environment to make the problem disappear, or undertaking an escape strategy as quickly as possible so that the danger does not reach us.

However, in many cases, the solution is neither to act in haste nor to choose to urgently avoid what bothers us.. This is why, sometimes, we get into a loop in which on the one hand we want to tackle the problem as quickly as possible, but on the other hand it prevents you from having a global and strategic vision of the problem, something that requires some thing more time and ability to focus on abstract ideas. In situations like this, we are stuck.

It should be borne in mind that the blockade can have a variable duration and that doing nothing and letting time pass complicates the situation, so it is better to learn how to deal with such experiences.

Tips for Coping with Anxiety Blocking

Now that we know better what the blockade is and what the associated causes and consequences are, it will be easier to understand the strategies used to cope and improve the situation.

1 Establish a stable and healthy life

In situations of anxiety and stress, where our environment is unstable or we are going through a difficult time, we must try to keep our interior stable and balanced; that is to say, it is necessary that we remain in good health, with adequate rhythms of life, in order to be able to maintain our strength and be able to face the situation more easily.

And is it Poor physical shape is a magnet for stress and anxiety issuesbecause we are more easily overwhelmed by daily tasks.

For a good state of life, it is essential to follow good eating habits. We must eat a variety of foods, setting aside all the necessary nutrients and in sufficient quantity to obtain the energy our body needs to function well; It is also important to rest both the mind and the body, in order to recover energy and thus achieve better performance (it is recommended to sleep at least 7 hours a day).

Finally, sport is a good ally for a healthy life. It helps us stay physically active, generating endorphins, neurotransmitters that reduce the feeling of discomfort and promote the feeling of pleasure. In the same way, it is easier for us to disconnect mentally and break the deadlock.

2. Set benchmarks when setting goals

Establishing a work routine or time to do homework can help us be more productive. When you don’t have a fixed delivery time, a time to do the job, it’s likely that you don’t organize yourself well and that you let time pass without being productive. On the other hand, if we set a time for action, we will most likely concentrate our efforts on carrying out the exercise and will be more productive, decreasing the feeling of blockage and the feeling of not moving forward.

Of course, if we find that we are not able to progress with the task, persisting with it will only increase the blockage, making us less productive. At this point, it’s best to take some time off, rest for today, and come back to where you are tomorrow; in this way we will have regained strength and will be able to show a different perception, thus facilitating the resolution of the problem.

3. Divide your big goals into smaller ones

If you are obsessed with the idea of ​​achieving a very ambitious and long-term coinage, it is difficult for you to work towards it, because your attention will be focused on the discomfort of still being far from the moment to achieve it. . In other words, the situation will overwhelm you emotionally and you will see something that is not a problem: the impossibility of having something that takes days, weeks or months.

That’s why when the mental block gets in your way It is essential to divide the task or project into several sub-goals and then focus on the most immediate you can solve them sequentially.

4. Let your attention rest

We know that when we stay focused on a task, it decreases. For this reason, it is important to let it rest for a few minutes so that it reaches adequate levels again. When you realize that you are having trouble following the task, that you have to reread or repeat the action to understand the information, it is more productive to stop for a moment to be able to come back stronger and avoid the feeling of being stuck.

It is estimated that the time we can keep our attention fixed at optimal levels varies between 20 and 30 minutes, but this period will be different depending on the subject. So we have to be the ones who value our state. The rest time will also vary according to the needs of the person and the prior concentration time.

5. Express how you feel

Another way to avoid blocking is to communicate how you feel, talk to your family or friends, and express your status. In this way, we will be able to feel supported and it is likely that we will realize that our situation has also been experienced by other people and that they have managed to overcome it.

Besides, verbalizing ideas is a great way to lose the fear of certain concepts that often cause us anxiety. The non-expression of emotions favors the appearance and maintenance of the blockage, it is necessary to break the loop of non-communication and manage to free oneself from one’s thoughts and feelings.

6. Face your fears

Many times the block is an attempt to prevent thoughts or emotions that create discomfort from entering our mind. But this defense only increases the problem and the discomfort. Ignoring a thought does not make it disappear, keeps it active and always makes us attentive to try to “filter” what we are thinking.

For this reason, the best way to remove the blockage is to confront the thought or idea that generates it.

7. Seek professional help

Calling on a professional is always a good option when we are overwhelmed by the facts or are unable to cope with the situation. The psychologist will help you identify the cause of the blockage and teach us strategies and techniques that can help us deal with it better. Likewise, these lessons will be useful for future situations, when we will be confronted with similar facts.

If you are looking for psychotherapy services, please contact me. My name is Javier Ares and I am a psychologist expert in treating anxiety problems. I offer face-to-face and online therapy for adults and adolescents.

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