Anxiety is a natural emotion that we all experience at certain times in our lives. However, when this anxiety becomes excessive and uncontrollable, it can negatively affect our mental and physical health. Excess anxiety can manifest itself in a variety of ways, such as panic attacks, intrusive thoughts, and constant feelings of worry. In this article, we will explore strategies and techniques to cope with excess anxiety and improve our quality of life.
What is anxiety?
Anxiety is a natural response of the body to situations perceived as threatening or stressful. In moderate doses, anxiety can be beneficial, helping us stay alert and prepared to face challenging situations. However, when anxiety becomes overwhelming and disabling, it can interfere with our daily lives and affect our physical and emotional health.
Identify excess anxiety
It is important to be able to recognize when anxiety is at excessive levels to be addressed appropriately. Some signs of excess anxiety include:
- Rapid heartbeat
- Shortness of breath
- Dizziness or feeling faint
- Tension constant muscle tension
- Catastrophic thoughts
- Concentration problems
- Problems falling asleep
Impact of excess anxiety
Excess anxiety can have a significant impact on our daily lives. It can make our interpersonal relationships difficult, affect our academic or work performance, and even cause physical health problems such as digestive disorders or chronic headaches. Therefore, it is essential to look for strategies to manage anxiety in an effective and healthy way.
Strategies to cope with excess anxiety
1. Mindfulness practice
The practice of mindfulness or full attention can be an effective tool to reduce anxiety. Through meditation and focusing on the present moment, we can learn to observe our thoughts and emotions without judging them. This helps us develop greater awareness of our anxious thoughts and not identify with them, which can reduce the intensity of anxiety.
2. Regular physical exercise
Regular physical exercise is a powerful tool to reduce anxiety and improve mood. Physical activity releases endorphins, natural chemicals that act as pain relievers and stimulate a feeling of well-being. In addition, exercise can help us release tension accumulated in the body, reducing the physical symptoms of anxiety.
3. Breathing and relaxation techniques
Practicing deep breathing and muscle relaxation techniques can help reduce anxiety immediately. Diaphragmatic breathing, for example, consists of inhaling slowly and deeply through the nose, holding the air for a few seconds, and exhaling slowly through the mouth. This type of breathing can activate the parasympathetic nervous system, which induces relaxation and calm.
4. Establish healthy routines
Having healthy routines can be essential for managing anxiety. Establishing regular times for eating, sleeping, and exercising can help us create structure in our lives and reduce feelings of uncertainty. In addition, maintaining a balanced diet and limiting the consumption of stimulants such as caffeine or alcohol can help reduce anxiety.
5. Psychological therapy
In cases of severe or chronic anxiety, it may be beneficial to seek professional help through psychological therapy. Cognitive behavioral therapy, for example, has been shown to be effective in treating anxiety disorders. Through therapy, we can identify negative thought patterns and learn strategies to replace them with more realistic and adaptive thoughts.
Seek social support
Share our worries and emotions with trusted people It can be an effective way to reduce anxiety. Social support can give us a safe space to express our emotions and receive the emotional support we need. In addition, connecting with other people allows us to feel understood and not alone in our fight against anxiety.
Conclusions
In conclusion, excess anxiety can be a difficult challenge to overcome, But there are strategies and techniques that can help us manage it effectively. From the practice of mindfulness to regular physical exercise, including psychological therapy, each person can find the tools that best suit their needs. The important thing is to be aware of our anxiety, seek support when necessary and commit to our emotional well-being. Remember that anxiety does not define who we are, and that with patience and effort we can learn to cope with it and live a fuller and more balanced life.