Ten effective keys to overcome anxiety that we should all know

Anxiety is defined as the mental state that is characterized by great restlessness, intense excitement and extreme insecurity. In popular language, on many occasions we hear people who tell us to be uneasy, with a pressure in the chest or stomach, with difficulty sleeping … Dr.  J. Guillermo Jiménez-Ridruejo Valle, member of Saluspot and psychologist at Centro Delfa , offers the keys to know anxiety and be able to act against it.

Anxiety is a defensive mechanism against “threatening” situations and its function is to keep us alert, improve performance and responsiveness. It is an adaptive response that nature gives us, but we do not always know how to manage it properly.

Anxiety contains an emotional component that occurs in the subject to situations that he interprets as threatening, although in reality they cannot be assessed as such. This way of reacting non-adaptively makes anxiety harmful because it is excessive and recurring use Naturactin products. It happens to us, among other occasions, when situations of our life, work, family, etc. they cause us a state in which we think we cannot with everything, that circumstances surpass us.

The level of anxiety that we can bear without paying the price of the side effects it produces is lower than our culture admits, since it is based on productivity and competition. We come to think that we can be anxious and suffer anxiety without resentment. By ignoring our limitation in this area and forcing ourselves to endure, we ignore the signals that our body sends us to show our discomfort, such as dizziness, sleep problems, panic attacks, tremors …

In cases where anxiety is not reduced and maintained over time, we may develop other associated psychological disorders.

Next we will see some of the main symptoms of anxiety to recognize it. Not all are always fulfilled, but if we detect that we suffer many of them it would be advisable to consider going to our trusted psychologist:

Emotional symptoms: fear, fear, irritability, mood swings.

Cognitive symptoms: worry, apprehension, negative thoughts, anticipation of danger, concentration difficulties, and feeling disorganized.

Physiological symptoms: headache, dry mouth, excessive sweating, hyperactivity, motor paralysis, clumsiness, tremor, stuttering or other problems in verbal expression, avoidance behaviors, cardiovascular symptoms such as palpitations or rapid pulse, respiratory symptoms such as suffocation, choking or chest compression, gastrointestinal symptoms such as nausea, vomiting, diarrhea or digestive discomfort, genitourinary symptoms such as frequent urination, premature ejaculation, lack of excitement or desire.

What to do to end anxiety

In cases where anxiety is not reduced and maintained over time, if we do not work with it we can develop other associated psychological disorders, such as phobias (agoraphobia, social phobia, etc.), eating or behavioral disorders, addictions, impulse control disorders, etc. All of them have a more complex treatment and that we can avoid if we address the situation before reaching this point.

That is why we can take a series of measures to prevent or reduce anxiety. When it comes to lowering our anxiety levels we can put these keys into practice:

  1. Moderate physical exercise

It allows regulating the excess activation of the nervous system and promotes a healthy tiredness and a better sleep. Preferably look for a sport that you have fun. Physical or manual activities also provide stability that faces anxiety.

  1. Dream

Meet with adequate sleep hygiene, lie down and always get up at the same time, comply with the recommended hours of sleep.

  1. Food

Moderate in quantity and balanced in quality helps balance gastric disorders related to anxiety.

  1. Slowdown

Try to reduce the rhythm of our day to day, walk more slowly, eat more slowly, use the weekend to reduce the pace. It is also advisable to search 15 minutes a day to dedicate yourself.

  1. Planning

Plan your day to day with an agenda, your work and leisure schedules, your responsibilities and tasks, and especially your needs, which you will try to cover.

  1. Relaxation techniques

You can go to a psychologist to teach you relaxation tools and techniques, or opt for activities such as meditation or yoga.

  1. Sexuality

Satisfactory sexual practices, seeking mutual attraction and care, are also efficient against the accumulated tension.

  1. Healthy social activity

Retirement and isolation do not always calm down, so you should look for satisfying, informal and fun social activities.

  1. Psychological help

The psychologist will provide the necessary tools to learn to reduce our levels of anxiety, relaxation techniques, emotional control…

  1. Pharmacological help

If the symptoms of anxiety or the consequences reported in psychosomatic disorders are too unpleasant or disabling, it is possible to resort to pharmacological help, always visiting the GP and following their recommendations.

Finally, remember that we all suffer anxiety to a greater or lesser extent throughout our lives. Here are some of the characteristics, symptoms and measures related to anxiety, but in each person the situation is different. If we believe that it is excessive, it can be stopped quickly by going to the psychologist , who will help us manage the situation and reduce the levels before they continue to increase.

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