The 10 commandments to overcome anxiety

There are a lot of people who come to me because of the anxiety issues they suffer from on a daily basis, so I can help them find a solution and guide them through the recovery process. This is normal, because in these cases the most effective and guaranteed solution is to put yourself in the hands of psychologists.

However, there is also a number of anxiety management guidelines that you can apply daily by yourself.

    The 10 Keys to Tackling and Overcoming Anxiety Problems

    I always like to prepare my requests in the most objective and clear way possible; after all, the person looking for professional help invests money in something as basic as his health, and in order not to fall into charlotherapy and other wastes of time, it is necessary to prepare a bibliography oriented practical exercises that each patient can perform from one session to anotherAnd above all, that they give way to a learning that remains for the future when therapy ends.

    Anxiety and panic attacks are problems that should be treated by a specialist. Health is not a gameAnd even after having had bad experiences with other psychologists before, you will not stop believing in the light because a light bulb is founded.

    I suffered from panic attacks during my studies; I went to see psychologists who listened to me for an hour (yes, I say they heard, they did not listen) and I finished the consultation without specifying anything and without giving me any tools or useful exercises. I also read books from supposed coaches or gurus who believed that without any academic training or health qualification in the field, they knew the theoretical and practical keys to these disorders because they had suffered from anxiety, and in the end I realized that a good treatment must include, in addition to a good academic training and the experience of the professional, a life experience with the anguish of knowing what is the daily life of this disease. In other words, that is to say a combination of the academic aspect and the experiential aspect.

    This time I bring you a gift; I want you to get comfortable and carefully read these “commandments” for overcoming anxiety and panic attacks. They are clear and practical, funnel-free, and I can assure you that I have prepared them conscientiously on the basis of my experiences as a patient and as a professional, using a method patented by me. They aren’t the ultimate solution, of course, but they will help you deal with anxiety better. I leave you with them.

    1. Change is born in you

    The psychologist is not a judge, much less a father who scolds youIt is simply a coach who gives you some guidelines to follow so that you can apply them little by little and see the results. Commitment to change is important and will be what will mark the therapy. You have the key!

    2. When we feel something, we exaggerate the sensations.

    Your boss acts like a grandmother and always exaggerates the dangers. Be clear that she is not a doctor and does not have the capacity to diagnose what is happening to you; you don’t have a psychologist in your head, or a psychiatrist, or any other type of doctor. So, when faced with these sensations, beware. The brain gives us this message and we purify it.

      3. We will seize fear as an opportunity to progress

      It is only if I expose myself to fears that I will see that these symptoms are unreal. You learn from fears, and that’s why I want you to experience them as a learning opportunity.

      4. The sensations are unpleasant, not dangerous

      Everything you feel is temporary. If you think your knee is hurting for more than half an hour, you are going to feel pain, and that feeling is unpleasant, but that doesn’t mean your kneecap has been broken. The stronger the attention, the more the symptom increases. Be clear that irrational thoughts increase anxiety.

      5. Float in fear

      The brain has a hard time thinking this, because it wants to have this false control over everything. He thinks that the body itself tends to balance itself, and it is impossible to stay on sustained alert until the sensation in question is fed.

      6. Watch what happens to you, not what you fear.

      Once, speaking to a patient during a therapy session, he explained to me that he suffered from high tension in his arms and fell asleep. We created a series of what I call tests, and he finally saw that it was a false phenomenon, and that these tensions were due to the exercises that I was doing with weights and they were just injections.

      7. Fear doesn’t learn, you learn

      It always stays the same, but you you can learn to contain it and deal with it so you know how to overcome it. You know what your fear looks like and where it usually appears, experience it and learn where those trigger stimuli are coming from that trigger this sensation.

      8. When you stop feeding, the fear stops appearing / starts to disappear.

      Therefore, it is normal at this time to feel fear; you can let it be, don’t worry it will happen.

      9. Learn the keys to the ABCs

      Context (activating event), Believe (thought), Consequences (emotion, feeling). With this simple overview, you will see the points on which negative thinking is based. or like I said, a trigger of negative emotions, and so you will know the mechanism that follows.

      10. Recognize progress

      Often, in therapy, we get discouraged because we think we have not made enough progress. This process that some patients go through almost unknowingly is called auto-boycott and is resolved quickly. stopping to see what you could do before and after treatment. Seeing progress (if it has been positive) will motivate you to keep working.


      Observe these points and try to apply them in your everyday life. They are the basis for change in anxiety problems, and you must take them into account. I also invite you to take them as inspiration and you can create a psychological tool that will serve you.

      Anxiety problems? I help you

      If you want to improve your life and reduce your anxiety with the outside help of a specialist in order to have an opinion and overcome the problem, do not hesitate to contact me.

      My name is Javier Ares, I am a general health psychologist specializing in anxiety issues as well as couples therapy. I offer the possibility of starting the sessions without having to travel, and with a price adapted to the current time. On this page you will find both my contact details and other relevant aspects concerning my way of working.

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