How To Overcome Mental Blockage In Moments Of Anxiety?
In stressful situations it is common to feel slower, with difficulty moving forward and concentrating on the tasks we are doing. This ends up having an impact on our daily lives, both in private life and on a social and work level.
This phenomenon is called mental block. This blockage can be both cognitive and emotional, and it is important to take action against this to be able to manage that experience. In this article We will talk about the feeling of blockage that arises in situations of anxiety and what strategies can be useful to us to cope with it.
The relationship between mental blocking and moments when we are anxious
Anxiety is a natural phenomenon that is present in the life of every human being, and in itself it does not cause a problem. However, in certain circumstances, if not managed properly, it can lead to psychological complications such as mental blockage.
How does this happen? Anxiety predisposes us to carry out immediate behaviors to try to get away from danger or avoid a risk and this involves either quickly searching our environment for solutions to make the problem disappear, or undertaking an escape strategy as soon as possible so that the danger does not affect us.
However, In many cases the solution is neither to act hastily nor to choose urgent avoidance of what causes us discomfort. That is why, sometimes, we enter a loop in which on the one hand we want to address the problem as quickly as possible, but on the other hand that prevents us from having a global and strategic vision of the problem, something that requires something more. of time and ability to concentrate and abstract ideas. In situations like this, we are blocked.
We must keep in mind that the blockage can have a variable duration and that doing nothing and letting time pass complicates the situation, so it is best to learn to handle experiences of this type.
Tips to deal with the blockage generated by anxiety
Now that we know better what the blockage consists of and what the associated causes and consequences are, it will be easier to understand the strategies used to confront 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, it is necessary that we stay healthy, with adequate lifestyles, to be able to conserve strength and be able to face the situation more easily.
And it is that Poor physical condition is a magnet for stress and anxiety problems because we become overloaded more easily with day-to-day tasks.
For a good vital state it is essential to follow good eating habits. We must eat a variety of foods, setting aside all the necessary nutrients and in an adequate amount to obtain the energy we require for our body 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 makes it easier for us to mentally disconnect and break the blocking situation.
2. Establish time frames of reference when setting goals
Setting a work routine or a time to do homework can help us be more productive. When we do not have a delivery period established, a time to do the work, it is likely that we will not organize ourselves well and let time pass without being productive. On the other hand, if we set a time for action, we will be more likely to focus our efforts on performing the exercise and we will be more productive, thus reducing the feeling of blockage and the feeling of not moving forward.
Of course, if we see that we are not able to progress in the task, persisting fixed on it will only increase the blockage, making us less productive. At this point it is better to take some time, rest for today and face the situation again tomorrow; In this way we will have regained strength and may show a different perception, thus making it easier to solve 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 goal, it is difficult for you to start working to achieve it, because your attention will be focused on the discomfort caused by being still very far from reaching it. That is to say, the situation will overwhelm you emotionally and you will see something as a problem that is not: the impossibility of having something right now that requires days, weeks or months.
Therefore, when the mental block gets in your way It is essential that you divide the task or project into several sub-goals and then focus on the most immediate tasks so that you can solve them sequentially.
4. Let your attention rest
We know that as we keep our attention focused on a task, it decreases. For this reason, it is important that we let it rest for a few minutes so that it reaches adequate levels again. When we notice that it is difficult for us to follow the task, that we must reread or repeat the action to understand the information, it is more productive to stop for a while to be able to return with more strength and avoid the feeling of blockage.
It is estimated that the time we can maintain attention at optimal levels varies between 20 and 30 minutes, but this period will be different depending on the subject. So we must be the ones who value our status. The rest time will also vary depending on the person’s needs and previous concentration time.
Another way to avoid blocking is to communicate how we feel, talk to family or friends and express our status. In this way we can feel supported and it is likely that we will realize that our situation has also been experienced by other people and has managed to overcome it.
Besides, Verbalizing ideas is an excellent way to lose the fear of certain concepts that usually generate anxiety in us. The non-expression of emotions favors the appearance and maintenance of the blockage, we must break the loop of not communicating and manage to free ourselves from our thoughts and feelings.
6. Face your fears
Many times the blockage is an attempt to prevent thoughts or emotions that make us uncomfortable from coming to our mind. But this defense only makes the problem and discomfort increase. Ignoring a thought does not make it disappear, it keeps it active and makes us always alert to try to “filter” what we think.
For this reason, the best way to act so that the blockage disappears is to confront the thought or idea that generates it.
You may be interested: “Cognition: definition, main processes and operation”
7. Seek professional help
Seeking professional help is always a good option when we find ourselves overwhelmed by the facts or we do not see ourselves capable of facing the situation. The psychologist will help you identify the cause of the blockage and teach us strategies and techniques that can be useful to better deal with the situation. Likewise, these teachings will be useful for future situations, when we find ourselves faced with similar events.
If you are looking for psychotherapy services, contact me. My name is Javier Ares and I am a psychologist who is an expert in intervention for anxiety problems. I offer in-person and online therapy for adults and adolescents.
