Did you know that anxiety is a sensation that is activated when our mind observes a situation with risks? It’s a feeling that makes us alert and ready for situations.
Anxiety has a positive side that helps you prepare to face new situations, helping to activate internal resources for good performance.
When anxiety is excessive, it can cause fear, lack of control, paralysis, and various uncomfortable symptoms in our body, such as palpitations, headaches, shortness of breath, etc.
We seek to balance this emotion so that it can play an important role in our lives.
1. Create a routine
Having a routine can help you take more control of your day and use predictability as something to help manage your hours.
Include activities for you in this routine, it’s important to have a list of break times for your well-being.
2. Make time for yourself
Taking care of yourself every day with small attitudes, and activities can make all the difference in your day.
Creating habits of dedication to yourself helps you better deal with difficulties, surprises, and uncomfortable situations.
3. Decrease self-billing
Learn to be careful with exaggerated goals and charges. You can’t handle everything all the time.
What is possible to do that day, after all, there are days when we have more energy and others don’t. Respecting our limits is good.
4. Food as Self Care
Planning your diet is the most practical way to achieve a healthier and more balanced diet.
We have to nourish our bodies and our thoughts with food that can help our physical and mental health.
5. Deep breath
Breathing is an involuntary function of our body to help keep us alive. She has a key role and a strong emotional connection, so you can control her to calm the body and mind.
It can act in two ways to relieve tense moments:
The first is physiological, as anxiety makes us breathe fast and shallowly and, by controlling inspiration, the body returns to balance.
The second is emotional, as by paying attention to breathing, the person focuses on the present moment and anxiety is minimized.
6. Meditation and Relaxation Techniques
Some studies prove the various benefits of meditation and relaxation techniques for people and especially those who suffer from anxiety.
Anxious people are always thinking about the future and trying to solve problems that don’t exist and that they create in their scenario as a way to prepare.
Meditation is a tool that helps people connect with the present, the here and now. Enabling the mind not to focus on future issues that promote anxiety.
7. Physical exercises
Physical exercises stimulate the production of substances such as endorphin and oxytocin. Which helps to relax, bring well-being, and improve mood.
These factors help in reducing anxiety as well as gains in physical health.
8. Quality Time with Family and Friends
Our family and social relationships are important in helping us deal with difficult and stressful times in life. Having a support network and being part of a group helps the feeling of belonging and personal appreciation.
Studies reveal that being able to spend time with friends can help release oxytocin, a natural depressant that has a nurturing effect.
9. Have a hobby
Having a hobby is important to help reduce the tension of the day, and stress, as well as being a way to dedicate yourself.
A hobby can be any activity that brings satisfaction and a moment of joy. It must be some practical activity that you identify with: cooking, photography, sports practices, reading, writing, dancing, or watching movies and series.
10. Sleep Quality
Having good quality sleep is an important factor for those with anxiety, as they tend to have more sleep disturbances and sleep deprivation can help with anxious feelings.
If you have sleep problems, you will have more difficulty sleeping.
Deal with the symptoms of anxiety, making it possible for them to get worse.
Sleep deprivation can have negative effects on mental health, studies say this ordeal can lead to increased anxiety in healthy individuals.
11. Have a tea
Several teas contribute to softening anxiety.
Follow some of the benefits of tea for anxiety: Calm down; Helps to relax; Helps to sleep; It’s natural; It’s cheap; Easy to do; It has few contraindications and helps to hold food compulsion.
Five anti-anxiety teas: Chamomile, Lavender tea. Lemon balm tea, Valerian tea, and Passiflora or passion flower tea.
12. Develop self-awareness
The process of self-knowledge can be a great tool to identify what leaves us anxious.
Faced with this new way of living with the use of technologies, the accumulation and execution of more tasks and more incredible speed make us live an automatic life. We have difficulty disconnecting from this system and connecting with ourselves.
This vicious circle makes us look more and more to the outside and stop looking at ourselves, and our internal and personal needs.
These tips are important to help deal with anxiety symptoms, but they do not replace the search for a specialized professional to sell in a more assertive and propitious way for each person.
Psychotherapy can be a powerful tool for finding anxiety triggers affecting your life. Learning to deal with anxiety is an important way to achieve better results in all aspects of life. Self-knowledge about how you deal with it.
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