How to Control Anxiety – 12 Tips

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Learn to scare away negative ideas and attract positivity. Don’t let anxiety control your life

Anxiety is one of the diseases that most affects people today, due to the high level of stress in the accelerated routine, as well as other factors. Some of the symptoms of anxiety that can help identify the problem are skin allergies, nail biting, palpitations, constant rush, excessive worry about the future, feeling short of breath, need for isolation and bellyache. The first and most important step in obtaining a correct diagnosis of the problem is to seek help from a psychologist or psychiatrist. Meanwhile, and throughout the treatment, it is also interesting to practice these tips to control anxiety.

12 Tips to control anxiety

Some of the following tips to control anxiety are practices used in what is now called mindfulness, a concept that relies on the technique of mindfulness, that is, focusing on the present moment, as well as during practice of meditation

The logic is simple: the only moment that really exists is the present. The past is gone and the future does not exist yet, so all you can do to feel better is to live the present moment to the fullest.

Of course, for those with anxiety, it is not so simple to start practicing and see all the problems of life solved. But it is a matter of daily practice until they become habits, and then the transformation begins to occur in the mind, definitively and physically. The brain really transforms your physical structure so that these new habits are the “new you,” free from anxiety. Talk about this with your therapist and try to start today.

1. Take a deep breath

In an anxiety situation, try to breathe deeply and slowly. In this way, you ensure that oxygen reaches the brain, reducing discomfort and uncontrollable sensation. Start by trying to breathe deeply a minimum of 8 times per minute. Inhale for 4 seconds, hold your breath for 2 or 3 seconds and then take 4 seconds to release the air.

In case you feel difficulties to calm down and breathe, try to take the air out of a brown paper bag. This technique will help calm the rapid rhythm of breathing. When you feel that you are at a more stable level, start breathing deeply. Breathe like this until you feel your muscles relaxed and your mind empty.

2. Try the so-called cognitive distractions

There are several mental exercises that can occupy your mind and distract you from bad thoughts. This type of strategy is called cognitive fun. For example, try counting only odd numbers from 1 to 100. List all the movies you like most. Name all the states in your country in alphabetical order. Recite your favorite poem or hum the melody of your favorite song.

3. Do progressive muscle relaxation exercises

With this exercise you will relax all muscle groups to keep your body relaxed and keep your head away from your fears. Start with the muscles of the face. First tension for 10 seconds and then relax. Move to the hands, arms, buttocks, thighs, legs, feet, doing as many times as necessary until you feel a total relaxation of the muscles of the body.

4. Focus on the positive side

This golden rule for dealing with anxiety encourages negative thoughts to be replaced by positive thoughts, bringing peace and happiness to your mind. Instead of thinking about how something could go less favorably, try to imagine what it will be like when everything goes well.

5. Be mentally transported to a safe place

Close your eyes and imagine yourself in a comfortable and relaxing place. Gradually, add details to what you are visualizing in your mind. If you prefer, you can also do this exercise with your eyes open if the environment you are in is pleasant for you. When you finally begin to feel that your anxiety is under control, get away from this imaginary scenario and return to reality.

6. Be frank, especially

As painful as it may be, do not ignore the symptoms of anxiety and admit that you have a problem. This is the fundamental step to find solutions. Know your fear well so that over time and with psychological treatment you can realize that you probably do not have enough grounds for you to feel so anxious.

7. Write your feelings and sensations

Write a diary. Record in him the feelings and sensations that precede the anxiety situations you experience. Focus on the reasons that cause anxiety, so you will know not only what to avoid, but also what is the best way to treat it. This advice is excellent for practicing the above candor advice with yourself.

8. Be productive

Keep your mind occupied with the things you find useful for your life. This will scare away negative thoughts that are anxiety. Distract yourself with pleasant and pleasant tasks. Even a good cleaning at home is interesting, since your brain interprets this cleaning of your particular environment as a way to reorganize your thoughts.

9. Do therapy with music

Music is always a good company and is an optimal method to relax the body and soul. Therefore, there is music therapy. To control anxiety, play the songs you like best and this will provide a calming effect on your body. Using headphones, as long as you are not in a dangerous place, such as walking on the busy street, can help you isolate yourself from the stressful noises around you.

10. Do a sport that pleases you

By doing some exercise, your body will release endorphins. These substances are what give the body a delicious feeling of peace and happiness. If you don’t like more aggressive sports, you can always go for a walk or do yoga sessions.

11. Trust who really loves you

Do not be afraid to share your feelings with your friends or family. That way, they will understand you better if you suffer from anxiety in their presence. In addition, it is your duty to teach them how they can act if it happens so that they can help you effectively. This will also help you control anxiety.

12. Consult the opinion of a specialist

Do not hesitate to find a psychologist or psychiatrist, especially if the anxiety attacks are strong and recurring. No one better than an expert in the field to diagnose your case and recommend the most appropriate treatment so that you can return to live in peace.

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