THEanxiety it is a widespread state of restlessness that the person normally cannot explain. Generally when we talk about anxiety we do not refer to the fear of something concrete external to ourselves but rather it is the expression of some kind of internal emotional conflict. How do you fight anxiety?
Broadly speaking, we can talk about two types of anxiety: the stretch anxious and been anxious. When we refer to the presence of an anxious trait we refer to a person who has experienced anxiety since childhood and this has transformed into an omnipresent companion throughout life (generally these people have a temperament that leads them to act in a very quick in different situations, they are easily aroused and find it difficult to relax). On the contrary, when we refer to the state of anxiety, it is because there is an event (or a set of them) that caused the person to respond in an anxious way at a precise moment in his life.
The good news is that anxiety can be eliminated, often without the need for medication but by practicing some very simple strategies.
- Take your time to quietly carry out daily activities
Many anxious people constantly move from side to side, eat without sitting at the table, and do multiple things together. The problem with living your day in this way that makes you feel constantly under pressure is that our brain keeps feeding itself constantly with the signals it receives from the body; Thus, the psychomotor agitation we undergo indicates to the brain that we are anxious and under pressure and the brain reacts by increasing anxiety levels. When we face the day in a hurry and with anxiety, we are creating a vicious circuit that only generates further anxiety. For this reason, the first step to combat anxiety is to reduce the pressure and pace in our daily life.
- Check for repetitive movements typical of anxiety
When we feel anxious we tend to play nervously with the objects around us, we move the foot incessantly or we walk back and forth ... These behaviors are perceived by our brain and do nothing but increase the state of anxiety. It is best to pay attention to the appearance of these to learn to consciously control them. I would venture to say that you can only reduce anxiety by 20% in this way.
- Don't leave homework to do
One of the things that increases our anxiety is knowing that we have left some activities unfinished. Often we do nothing but postpone activities because we do not want to face them but in the end they accumulate and turn into a source of tension. By addressing and resolving situations at the same time they arise, we will eliminate a source of anxiety.
- Learn to say "no"
Very often anxiety appears because we are unable to say "no" and we end up filling our lives with tasks and activities that do not allow us to have even one hour free a day for ourselves. The person who tends to be a victim of anxiety must learn to hierarchize; determine which activities are most important and which are not. We always remember that interpersonal relationships and helping friends are as important as being efficient workers, but to achieve this we need psychological health.
- Reserve at least an hour a day to dedicate to the activities you enjoy most
Often anxious people do not devote time to themselves and this generates frustration, as most of the daily activities are not to their liking. When we do activities that we like, our brain releases substances that not only make us feel good but also help us relax.
- Change your way of thinking
Very often the anxious person is also very rigid in his ideas, he is a perfectionist and worries too much about things that have yet to happen. Worrying about what is to come only causes more anxiety, fears and malaise but without any foundation. To control anxiety it is not enough to regulate body movements or face activities in a more relaxed way, it is also important to make an inner change that leads us to understand that life is constantly changing and that we can make mistakes and we will certainly make mistakes but, the important thing it is the path and not the goal.
- Learn relaxation techniques or sign up for Yoga and Tai Chi classes
Sometimes the strategies described above are not enough to combat anxiety because it is deeply rooted in our personality, so we can devote ourselves to physical activities such as Yoga or Tai Chi, which in addition to bringing benefits to our body at the same time they allow us to find inner peace. Progressive muscle relaxation techniques and diaphragmatic breathing may also be useful.