Anxiety can trigger several problems in the body and mind, so it is essential to find effective ways to control it.
Every day we are exposed to a variety of situations that can provoke anxiety. A job interview, the presentation of a project, an important exam, or even the need to speak in public can provoke this feeling of nervousness, and this is normal.
Simple actions like managing to breathe and focusing on good thoughts can help in these rare instances to lessen this mood. However, some people have an anxiety disorder, which is defined by excessive worry and fear, even in ordinary, everyday circumstances.
What is anxiety?
Anxiety is a state of apprehension or fear, in which the individual experiences physical and psychological discomfort, distress, and anguish. In most cases, it begins in childhood or adolescence, but there are also cases in which it only begins in adulthood.
In times of crisis, the problem causes physical symptoms, such as irregular breathing, shortness of breath, tingling, chills, sweating, abdominal discomfort or nausea, tachycardia, and chest pain.
Generalized anxiety disorder (GAD) is considered pathological and compromises physical and emotional health. Worries and fears become constant and unrealistic, outweighing the real dangers.
Some signs that may indicate anxiety.
Some signs suggest that someone is in a state of anxiety. It is necessary to observe the reactions and their intensity. This way you will know if it is something momentary or if you should take action. See the main ones:
- Excessive worry
- Constant fear
- Excessive sweating
- Dizziness and lightheadedness
- Shortness of breath and shortness of breath
- Frequent tiredness
- Muscle tension;
- Difficulty sleeping.
14 tips to control anxiety in the body and mind
If the person feels anxious to the point that it interferes with their daily routine and well-being, it is essential to consult a psychologist or psychiatrist. But, before it becomes a major problem to the point of needing the help of specialists, it is possible to reduce it with some behaviors.
We bring you 14 attitudes you can adopt to balance your state of anxiety!
1. Identifying the problem is the first step
This disorder can have several causes: a new challenge at work, a short deadline, an answer about job selection, for example. Therefore, the first thing to do is to identify the situations that trigger an anxiety crisis.
To do this, it is recommended to take a moment to be alone and evaluate the routine, paying attention to observing which people or moments of the day provoke a feeling of discomfort or distress. Another thing that often arouses anxiety is predictions of changes in daily life. Be aware.
After knowing the reason for your distress, the next step is to take a deep breath and reprogram your mind so that the situation does not negatively impact your emotions. In other words, it is to see things differently. It is a process that may seem difficult at first, but it is possible and gets easier with time.
2. Control your breathing
Learning some breathing techniques is essential for anxiety sufferers. This is because the disorder causes emotional reactions that affect the body physically. A racing heart, dry mouth, and shortness of breath are palpable symptoms caused by worry.
Therefore, the way you breathe must be taken into account, because it acts directly on the nervous system, softening the effects of stress on the body. The more you know your breathing, the easier it will be to notice the tensions that come.
Therefore, when you feel anxiety approaching, take a deep breath; inhale slowly until it fills the abdomen, and then exhale slowly. Repeat this three times or until you feel your breathing return to normal. Since this is a simple technique, it can be done anywhere.
3. Practice physical exercises
Physical activity is a great ally of overall health. And the maxim “healthy body, healthy mind” also applies to those who need to relieve tension. This occurs due to the release of substances that promote the feeling of pleasure during exercise.
In addition, activities outside the gym, such as walking or running, can be done outdoors, which provides other distractions and improves blood circulation and cardiorespiratory functions. Wooded parks, plazas, sidewalks, and even the sand at the beach are options for getting the body moving.
4. Reduce daily stress
Another thing that can help control anxiety is to reduce the stress of everyday life. Some highly recommended and effective techniques are acupuncture sessions, massages with an oriental approach, meditation, and organization of the routine, among others.
The practice of yoga is also excellent in this process, as it teaches to keep the mind and body under control by combining breathing techniques, meditation, and physical balance. In addition to improving stress, the activity promotes the expansion of flexibility, vitality, and muscle strengthening.
5. Escape from negative thoughts
A tendency in CTC is exaggerated worry and a tendency to catastrophic thoughts. Therefore, avoiding these thoughts is essential to begin to combat the problem.
A very useful tip is to size up the severity of the situation, assessing the real impact it can provide. For anxious people, it is easy to overestimate the level of responsibility or underestimate their problem-solving ability.
After this analysis, it is necessary to change the thoughts that provoke apprehension for positive ones. Thus, every time a bad idea appears, it should be replaced by a pleasant one. In the beginning, it is common to feel difficulties, but it is important not to give up and keep trying. After all, insisting on negativity only worsens anxiety, stimulating discomfort and tension.
6. Concentrate on the present moment
Letting the mind wander between situations of the past and predictions of the future is a major activator or aggravator of worries. Therefore, it is crucial to focus on the present moment.
By doing so, your capacity for judgment, analysis, and activity increases, and there is no room left for catastrophic projections. It is important to remember that there are actions of the past that cannot change, while those of the future have yet to present themselves concretely.
7. Invest in self-knowledge
Something that also helps to control anxiety is the process of self-knowledge. This is because respecting one’s limits makes a big difference when one has a disorder. Thus, who knows and accepts himself, as he is, knows how to say “no” and can act without guilt because he knows exactly when something can be bad for him.
Of course, this does not happen overnight, it is necessary that the individual learns to look at himself with honesty, recognize his defects without depreciating his qualities, and that he understands that it is normal for everyone to deal with mistakes and successes.
8. Take time to take care of yourself
Spending an hour a day taking care of yourself, physically and mentally, thinking about the needs that arise, and taking steps to meet them, is an important step in managing anxiety.
In addition, setting life goals, things you want to do for yourself, and directing some of your energy and time to accomplish them also helps. In addition, maintaining healthy habits, such as eating a healthy diet and exercising regularly, are great ways to take care of yourself.
9. Practice self-confidence
Throughout life, individuals study and perform various activities in which they feel comfortable, but it is also important to step out of one’s comfort zone and know that change does not necessarily mean something bad. The important thing is to look at new challenges with confidence and know that everything common was once new.
Being convinced of one’s own ability to accomplish things is something that only does one good. Thus, working on self-esteem and self-confidence can transform the way a person sees and how others see them.
10. Take care of the quality of your sleep
Difficulty sleeping or restless sleep also amplifies anxiety. This is because the nervous system needs rest to function properly. Therefore, learning to switch off, relax and sleep is essential. So don’t keep looking for possible solutions to problems and thinking about things that stimulate the brain.
Before going to bed, you should avoid doing things that arouse worry, agitation, or cause exhaustion. Therefore, cell phones and laptops should not be taken to bed. In addition, it is ideal to avoid certain chemicals such as caffeine, nicotine, and alcohol.
11. Take care of your diet
It is not only necessary to feed the mind with good thoughts, but also the body needs rich nutrients. A balanced diet, in addition to facilitating digestion, helps to keep the body healthy.
Therefore, prioritize foods that help prevent stress and anxiety, such as antioxidants that reduce symptoms. Among the main foods are strawberries, acai, tomatoes, watercress, oranges, cabbage, grapes, and broccoli.
You should also avoid fatty foods or foods that cause poor digestion, so that they do not stimulate anxiety symptoms, such as nausea, for example. Include plenty of dark vegetables in your diet and consume bananas, to replenish magnesium, consumed too quickly in moments of intense anxiety.
12. Have a hobby
Having something to do and making it a routine can be the outlet you need to master anxiety, as it will keep your mind occupied for a long period daily.
Some good tips are to take up cooking, learn a language, and develop artistic and sporting skills. Thus, a musical instrument, besides stimulating motor coordination, may help you to have positive thoughts, accompanied by sounds.
13. Change the perspective
Continuously thinking about a situation or problem that generates anxiety will prevent you from experiencing its negative aspect. Therefore, do a mental exercise that allows you to change your perspective on the context of anxiety.
Anxious people tend to see the glass as half empty and have difficulty thinking positively. In this way, changing your perspective on the problem often presents new versions and, who knows, more viable solutions.
14. Respect your limitations
Anxiety is a malady that can be minimized or even eliminated with the tips we have brought. However, it is essential to seek help, as it is important to be aware of the limits and limitations of the body and mind.
There is no magic formula to contain anxiety, as each person absorbs, reacts, and copes with life situations differently. However, it is possible to make choices and one of them is that you can live more lightly when you see the positive side of things.