The 3 Most Used Therapy Techniques For Anxiety Attacks

Anti-anxiety therapy has become common. The data from the Ministry of Health in relation to psychological disorders are worrying: it is estimated that around 8% of Spaniards currently suffer from anxiety. A disorder that is more common in women (10%) than in men (3%) and that has a higher incidence in the population over 55 years of age.

However, it is highlighted that practically 100% of our population has suffered or will suffer episodes of anxiety throughout his life.

Ignorance of this type of pathology, which we do not address until we suffer from it, makes its prevention difficult. However, Atlas Psychologists Tres Cantos recommend the treatment of our emotional health, which is essential for the full and rational enjoyment of our life.

Anxiety, despite being a great inconvenience to our daily performance, is part of our biology, which in turn adapts to our own demands and rhythms of life. Therefore, far from putting an end to it, it is advisable to follow our own thoughts in order to reduce the risk of suffering from it or control it once we are exposed.

We can all suffer from anxiety at any time, since, normally, it depends on the demands of each person. Nevertheless, There are some psychology techniques for anxiety proven to help you..

The best therapy techniques against anxiety attacks

These are the most effective forms of therapeutic intervention for anxiety attacks.

1. Rational Emotive Behavioral Therapy (REBT)

This school of thought was developed by the American psychologist Albert Ellis and It consists of reflecting on our thoughts to shortcut our behaviors through our emotions. It is related to Stoic philosophy and the reflections that, for example, Epictetus, left us in our legacy.

Epictetus was a Greek philosopher and slave. Once, his “master”, tired of Epictetus’s inefficiency, twisted his arm and asked him for a reason not to break his arm on the spot. Epictetus, with serenity and temperance, looked at him and said “you may have a slave who does not respond to your demands, but if you break my arm you will not fix anything and you will continue to have a slave who does not satisfy you, but with a broken arm, which would make things worse.”

Exactly That serenity and search for solutions through thought analysis is what this ideal therapy for anxiety seeks..

Albert Ellis and Aaron Beck said that “between events and emotions there is distorted thinking; the event does not cause emotion.” And they are right. Suppose a loved one dies. At the moment you don’t feel sad, much less you will feel depressed. After a few seconds you may be crying because you will have analyzed the information and a stream of thoughts will have passed through your head.

Well in this case, the same thing happens with anxiety. What to do in the event of an anxiety attack? Let’s think. Why are we like this? Is what I’m thinking rational? Is what I think practical or useful? You will see how all your answers will be negative. Therefore we will have to look for alternative thoughts.

In other words, do you know those anxiety attacks on the eve of exams? Maybe they could respond to the demands I had regarding the approval. Maybe I thought that if I didn’t pass I wasn’t a good person, or that my parents would feel disappointed. Neither of those two thoughts is rational, basically because it is not real.

You have to be careful with romantic partners, family or friends. They are environments with a high irrational load that can trigger maladaptive and harmful attitudes for us.. “For the family I kill”, “you are the love of my life, my better half”, “for friends whatever”. Does it sound familiar to you? They are all irrational thoughts. Therefore, REBT therapy follows three fundamental steps as a therapy for anxiety:

The good thing about this therapy is that once understood and internalized, the changes are immediate.. But, as with all treatments, it requires a small sacrifice. In this case they are not going to put a bandage on our head, but rather they are going to ask us to actively listen. We must make that effort.

2.Diaphragmatic Breathing Techniques

Among the many psychology techniques for anxiety, TRD stands out, also called Jacobson’s Progressive Relaxation Technique or Schultz’s Autogenic Relaxation. In this case, a series of meditation techniques are used in order to find momentary calm. This exercise, unlike Rational Emotive Behavioral Therapy, is not long-lasting. That is, they influence the moment, and it has the disadvantage that you will need a quiet space where you can do it.

Breathing is something fundamental for human beings. This fact favors the reach of all nutrients throughout our body and makes the correct functioning of our body possible.

The Diaphragmatic Breathing Technique is considered the most efficient breathing technique against anxiety, since, regardless of the inherent benefits of breathing correctly, allows a series of diaphragmatic stimuli that stimulate some areas of our body responsible for producing a state of relaxation. These are the vagus nerve or the central axis of the parasympathetic system.

We will achieve greater secretion of acetylcholine, a neurotransmitter that our body produces and that acts as a natural relaxant.

The steps for a TRD are as follows:

3. Exposure techniques

If you are still worried about what to do in the event of an anxiety attack, exposure techniques serve as another anxiety therapy. This is another type of therapeutic procedure specialized solely and exclusively in the treatment of anxiety.. It is a contrast technique that seeks to confront the patient with the origin of her anxiety in order to overcome it.

Through this technique, the patient avoids adopting maladaptive behaviors that harm them (for example, alcohol that helps them stop feeling). In this way, he will see that the perceived thoughts will not correspond to the real situation and anxiety levels will decrease considerably.

Thus, if your anxiety is a product of your fear of expressing yourself in public, this technique will help you… Correct! You speak in front of a crowd.

On the other hand, There are virtual reality alternatives for a certain number of cases. For example, let’s take the situation of someone whose fear of flying causes anxiety. In that case, you can face the experience in a flight simulator that makes you take the first step to overcome your fears.

Concluding

In conclusion, emotional health is important for our stability and optimal progress in the life we ​​decide to live.

It is true that there has not been enough training that has allowed us to deal with this type of situation at an earlier age, but there are effective treatments against it. Without going any further, REBT is the most followed anti-anxiety therapy in the world. Don’t miss the opportunity to meet her.