In today's society, it is common to experience levels of anxiety in our daily lives. Anxiety can manifest itself in different ways and to different degrees, affecting our personal, work and social lives. It is important to learn to manage this emotion to prevent it from becoming a chronic problem and to be able to feel better in our daily lives.
What is anxiety ?
To understand how to manage anxiety, it is first important to understand what it is. Anxiety is a normal and useful emotion that we experience in situations of danger or stress. It is a natural reaction of our body that prepares us to face a threat, activating the alert system and increasing our energy and attention.
However, when anxiety becomes excessive or disproportionate to the situation , can interfere with our well-being and daily functioning. Anxiety disorders are mental health problems that are characterized by the constant presence of high levels of anxiety, affecting the quality of life of those who suffer from them.
Symptoms of anxiety
The symptoms of anxiety can be varied and affect both physically and emotionally. Some of the most common symptoms include:
- Palpitations or rapid heart rate.
- Excessive sweating.
- Muscle tension.
- Difficulty breathing.
- Excessive worry.
- Restlessness or feeling nervous.
- Difficulty falling asleep.
- Concentration problems.
How to manage anxiety?
There are various strategies and techniques that can help us manage anxiety in our daily lives, allowing us to feel calmer. and in control. Below are some recommendations to deal with anxiety effectively:
Physical exercise
Regular physical exercise is an excellent way to reduce anxiety levels. Physical activity releases endorphins, chemicals that act as natural pain relievers and improve our mood. In addition, exercise helps release tension accumulated in the body, promotes relaxation and reduces stress levels.
Relaxation techniques
Regularly practice relaxation techniques, such as breathing Deep breathing, meditation or yoga, can be of great help in reducing anxiety. These techniques help calm the mind and body, reducing the activation of the alert system and promoting a feeling of tranquility.
Establish routines
Having established routines and schedules can be beneficial to reduce anxiety. Maintaining structure in our daily lives gives us a sense of control and predictability, which can help reduce uncertainty and constant worry.
Practice gratitude
Cultivate the habit of Gratitude can be a powerful tool for reducing anxiety. By focusing on the positive things we have in our lives and the experiences that bring us joy, we can change our perspective and strengthen our emotional resilience.
Set limits and priorities
Learn to Saying "no" assertively and establishing healthy boundaries in our relationships and responsibilities can help us reduce emotional burden and stress. It is important to identify our priorities and dedicate time and energy to what really matters to us and nourishes us emotionally.
Seek professional help
If anxiety significantly interferes with your daily life and you cannot achieve handle it on your own, it is advisable to seek professional help. A psychologist or psychiatrist can offer you personalized tools and strategies to manage anxiety effectively, as well as provide you with the necessary support to overcome it.
In conclusion, managing anxiety in our daily lives requires a combination of strategies and techniques that allow us to reduce the activation of the alert system, promote relaxation and improve our coping ability. By incorporating healthy habits, setting limits and seeking help when necessary, we can learn to live with anxiety in a more balanced and positive way.