If you are in this article it is because you are looking for the most effective techniques and tips to control anxiety. And I think it’s excellent because what I’m going to share next will be a great start. But first I would like us to clarify what anxiety is:
The anxiety is a state characterized by fear, apprehension, anxiety, discomfort, insecurity, strangeness of the environment or oneself. You have that feeling that something unpleasant is about to happen. In addition to conventional medicines, there are some natural alternatives that can help us control anxiety.
My name is Alejandro Vera, I am a psychologist and nutritionist at Grullapsicologíaynutricion.com and today I bring you 15 techniques or resources that will help you control anxiety and know how to prevent it .
The most common way to control anxiety is to exercise. The practice of physical activities helps to cope with anxiety states because it increases the production of serotonin, a substance that increases the sensation of pleasure.
This alternative usually works depending on the mood of the person, since not everyone likes to play sports.
Walking three times a week for at least half an hour can help you deal with anxiety and clear your mind. The act of walking, in addition to being an exercise for the body, is also beneficial for working the mind in the form of active meditation. When you walk, you think. And you do it in a reflective and not obsessive way, unlike what happens in states of anxiety.
People with a tendency to anxiety need to reduce their daily stress and there are several ways to do this. For those who get stressed more easily, I recommend regular acupuncture sessions, as well as meditation.
Many anxiety patients also benefit from alternative treatments such as homeopathy and the use of Bach flowers.
The yoga gives the practitioner the opportunity to learn to control your mind and your body. This control is achieved through a combination of breathing, body and meditation techniques. The results are increased flexibility, muscle strengthening, increased vitality, and better stress management.
In addition to yoga, another alternative for anxiety control is massage. If you have a more oriental approach, looking for emotional balance, much better!
To reduce autonomic nervous system reactions, we must control our breathing. This can be done by using the breathing compass and inhaling slowly through the nose, with the mouth closed.
As you inhale, allow the abdomen to expand, that is, the belly and not the chest to swell. Then breathe out slowly, expelling the air through your mouth. This can be done anywhere and at any time. Taking these deep breaths, mindfully, for even 1 minute can help.
Also, when you are in a quiet environment with the possibility of lying down, I recommend practicing progressive muscle relaxation. Relaxation combined with diaphragmatic breathing has been shown to be helpful in reducing anxiety levels and symptoms.
In situations of anxiety in which it lasts for long periods, it is recommended that the person avoid negative or catastrophic thoughts.
We must try to assess the seriousness of the situation, questioning whether there is an alternative form of analysis, whether we are overestimating the degree of responsibility we have over the events or whether we are underestimating the degree of control we can have.
Once we have reassessed the situation, we must replace negative thoughts about the dreaded event. When a negative thought begins, it should be replaced by some other, preferably a pleasant one.
It is certainly not easy to do, but it is possible and it is an important aspect because negative thoughts and statements only aggravate the situation, intensifying autonomic responses such as shortness of breath and lack of control.
We must learn to differentiate between situations that are beyond our control and that we cannot change, and those that we can and act on.
To control anxiety, we can eat foods that are a source of tryptophan , an amino acid precursor to serotonin, such as banana and chocolate. Another possibility is to take tryptophan in capsules, along with vitamin B6 and magnesium.
Other amino acids that can help are taurine and glutamine. These increase the availability of a neurotransmitter called GABA, which the body uses to physiologically control anxiety. They can also be ingested in capsules, but only with the guidance of a medical specialist.
Most teas have substances that act as mild sedatives and can help control daily anxiety. The best known and most studied plants with this action are the passion flower, lemon balm, chamomile and valerian.
When your mind is fully focused on the present moment, you have full capacity for analysis, judgment, and action ; therefore, this is a good way to control anxiety.
When the mind wanders randomly between past and future with no direction for planning, it can get lost in ideas and anxiety can start or get worse.
We cannot change the past and we cannot predict the future (and worrying about it does not solve anything). The only thing that we have insurance and that we can shape in our favor is the present.
Those who live in disorder hardly find what they need and accumulate useless things, which makes it difficult for them to feel good and at peace with themselves and, consequently, they end up developing feelings of anxiety.
Working, studying and living in a minimally organized environment helps maintain emotional balance and control anxiety.
In addition, people with better organization of their time can make better use of it, reducing many factors that cause anxiety.
Living with loved ones, friends and knowing that you have an affinity makes all the difference in the quality of life. The company of those we love is special for our emotional stability. Having the support of family, friends or partner helps us feel more relaxed and less anxious.
Reserving some time of the day for yourself and being able to listen to your real needs can directly contribute to anxiety control.
Knowing how to look at yourself, know yourself and contribute to your life goal is a powerful action for your life. Spend a little time and energy on yourself, you deserve it.
Be careful what you think because it will have a direct impact on your mood. Analyze your own thoughts and beliefs; those internal conversations you have with yourself.
It may interest you: Your Beliefs Create Your Reality: A Practical Guide to Change Them
Put an end to “mental movies” of unresolved negative issues. Rather, focus on planning, programming, and being strong, without having to set up terrible scenes in your mind.
With lighter thoughts you will perceive the world in a different way and this will help you smile more. The laughter is good for emotional healing, relaxes and reduces anxiety.
You are (or should be), without a doubt, your best partner. There is no one who is by your side longer than yourself, so invest in this beautiful “partnership” with yourself. Be true to yourself. Trust more and it will give you the strength to deal with your day-to-day anxiety.
You may like: Nobody is like You and That’s Your Power
Anyone who thinks one way, acts another, and says something other than what they think is bound to have anxiety. Finding the balance between what you want and what you do can contribute to harmony in your day to day.
What is behind your actions? What are your true intentions in acting? Does it meet your true needs? Think carefully about these questions and see what attitudes can help you feel more coherent with yourself.
Those who know themselves well know how to respect their limits, can say “no” and are able to protect themselves, they have less anxiety than other people who are still learning to know themselves.
Those who have total acceptance of themselves can think, say and act without guilt, with a total alignment of their needs.
It may interest you: How to Raise Self-esteem? 5 Infallible Tips
Avoid actions that cause you agitation, worry, and burnout. We can’t always predict what may happen right before bed, but what is up to us must be done well.
Try to talk about the more serious issues outside of bedtime. Putting a mental brake on decision thoughts in moments of relaxation. Changing the life inside your head at bedtime only generates anxiety and loss of sleep.
I hope these anxiety reduction techniques help you. My recommendation is that you try and implement them one by one and see which ones work best for you.
Hi, my name is Rose Nolan, wife to my wonderful husband and self-confessed Desperate Housewives fan. This blog is all about my life, my lifestyle and anything in life that revolve around this. I am here to write down things that I discover in life that makes up my world and pretty much anything goes here. I'm coming at this from an everyday person point of view and hope you enjoy.Click to read on