Work, home or family responsibilities: there are many everyday situations that can cause us anxiety. This is a natural emotion that responds to a stressful situation. That is why it is important to learn to identify and manage anxiety to avoid getting carried away by it. As psychologists Laia Miralles and Raúl Carrera explain in an article, simple strategies should be implemented that will help you reduce stress and anxiety in your daily life. We tell you how to control anxiety so that it does not control you through these 10 tips.
An emotionally saturated person tends to overinform themselves about the possible causes of their anxiety. This can be counterproductive, since pessimistic thoughts and somatizations may arise that will only make your situation worse. The continuous search for information deepens the feeling of loss of control, however, asking a professional for help will equip you with personalized strategies to detect and deal with what causes you anxiety.
Worry is the most characteristic symptom of Generalized Anxiety Disorder (GAD) and, to address it, it is crucial to implement coping strategies. Planning your daily activities will help you determine what, when and for how long you do each activity, from mealtimes to doing housework, to moments of leisure and recreation.
Physical exercise has been shown to be an effective tool to control anxiety. Staying active, in addition to the benefits for our body, has a positive impact on mental health, as it improves attention, increases self-esteem and allows socialization.
Throughout the day you may feel short of breath due to anxiety. Find the time to practice diaphragmatic breathing, which will allow you to improve oxygenation and your lung capacity. Other techniques such as massages or progressive muscle relaxation are also effective.
Another indicator of anxiety is difficulty falling asleep. A lack of rest can affect your mood or your attention and memory capacity. Therefore, it is important to practice good sleep hygiene and avoid using screens or eating heavy meals in the hours before going to bed.
Relating to others is key to intellectual and emotional development. Don’t give up stress- and anxiety-free social activities such as making phone calls, participating in forums and debates, or meeting your friends for a walk.
If you are going through a time of anxiety, it is important to practice assertive communication with your family and friends, even when it is not reciprocal. Tolerance is key to avoiding a deterioration of the situation, since coexistence is a significant source of anxiety. Likewise, physical and temporal spaces must be dedicated to intimacy.
Many times we impose so many pending tasks on ourselves that it is difficult to differentiate what is important from what is not. Learning to tolerate your behaviors and your distractions will help you focus on the aspects that you consider most important in daily life.
Detecting the emotions derived from anxiety, such as sadness, fear or anger, is the first step to calming it. It is important to be aware of each of them, observe how you experience them and give them meaning for you. Only then will you be able to share your feelings with others, and this is a fundamental way to find understanding and care.
Becoming aware of your emotions will help you accept yourself without judging yourself. This way you will know how you react to anxiety and what steps you should take to feel better. Controlling anxiety is a learning experience that will allow you to know yourself better and develop as a person.
