Anxiety is a silent messenger that we don’t always understand which starts out soft, but when he doesn’t perceive it, he increases his voice.
This, more than an enemy, is a companion that will warn you when something is not right, and by taking it as an ally it will make life a little easier.
Basically, anxiety is an emotion that seeks to protect the person who suffers from it, prompting her to leave aside dangerous situations, or otherwise to confront the situation. Although it is generally uncomfortable, this is what has allowed human beings to survive throughout history. Anxiety, being an innate response, can occur or be detected through different types of symptoms, such as:
This symptomatology appears with the purpose of being able to react to the apparent threat. Being another way to notice the presence of anxiety, through recurring thoughts about the uncertain future. In most cases, these anxious episodes are avoided because they are unpleasant and uncontrollable. And although it is understandable that it is uncomfortable and you want to leave it for later, it is not always the best choice.
Notably When anxiety appears, these experiences are usually called “episodes.”, since these last a certain time. Although these episodes will not last forever, by postponing them they can become longer and stronger.
When can anxiety be your enemy?
It’s all a matter of perception; Although it is true that anxiety can paralyze and cause uncomfortable reactions or situations, it is worth asking ourselves what is really happening with it and why it is alerting us in this way. Keep in mind that Saying that anxiety is your enemy is like saying that you are your own enemy.
It could be said that anxiety is that misunderstood and annoying part that is present to take care of us sometimes. And it is that, Although this generates fear and can sometimes cause panic, it seeks to protect us.
However, anxiety can begin to be our enemy when we lose control, and we let the voice of anxiety grow louder. Making it so that even though you are doing other activities, you cannot learn to deal with it, making it seem like a monster.
In any case, you should know that the main function of anxiety is adaptive. In other words, The ideal in its presence would be to make it adjust to the environment to take advantage of it.
An example would be a layoff, where at first we would not know what to do, but if we focus well on the anxiety that this can generate in us, it is most likely that we will end up on the path to getting a new job.
How to deal with anxiety?
As mentioned before, anxiety is a natural reaction of the body. Nevertheless, There are some techniques that can help you learn to know how to handle it. It is important to note that the above does not replace therapy, so psychologists are an excellent option to help you learn how to cope in the best way.
Clarifying the above, some of the ‘tips’ that you can take into account to better deal with anxiety on your own are the following.
1. Make lists
Write down the things that worry you, along with the moments in which this worry is present, it is more useful than you imagine. This technique will allow you to know yourself better. In addition, it may give you a clue as to what you were missing, and will help you observe the reason for your worries.
It will also help you be clear about what you want to talk about with the psychologist in an organized way, and will allow you to achieve notable progress in therapy.
2. Practice conscious breathing
One of the biggest problems is controlling our breathing, especially when we are suffering from an anxiety attack, or when we find ourselves in a situation that upsets us. By paying attention to the way you breathe, you will be able to regulate the pace at which you do so and you will proceed to calm the mind, as well as the physical symptoms you are experiencing during anxious episodes.
You can use the method of breathing deeply for 7 seconds, holding it for 3 seconds and exhaling for 6. The ideal is to repeat the process as many times as you consider necessary.
3. Go to psychotherapy
In therapy we look for tools for what we don’t know how to fix, and in the case of anxiety, this does not appear for no apparent reason, as it usually has a reason for being. Understanding and coping with anxiety is not something we have to do alone.
In these cases, psychologists can accompany you and make the process faster and more enjoyable to solve. It’s just a matter of trusting and looking for which one will generate the most confidence in you to start the process.
Related article: “The 10 benefits of going to psychological therapy”
4. Take care of your health
Another important thing is to take care of healthy habits, which means taking into account diet, sleep schedules and exercise. This is something fundamental, since Good habits guarantee the secretion of those hormones that the brain requires to carry out its cleaning and maintenance allowing you to generate what you need to be happy and not generate these annoying thoughts.
Contrary to popular belief, it is a simple practice that It consists of keeping your mind in the “here and now.”. This can be achieved by paying attention to your thoughts constantly, you can also find different groups and books where they can show you how to do it. Likewise, your psychologist can show you exercises to achieve this.
You may be interested: “What is Mindfulness? The 7 answers to your questions”
What to do if I suffer from anxiety?
The first thing is to be patient, and rely on professionals. On the other hand, it is important to remember that Anxiety is a normal emotion, part of human nature.
Keep in mind that understanding anxiety will reduce the symptoms. In addition, you will have tools to confront it when it occurs through its “episodes.”
