Undeniably, many Brazilians suffer from anxiety for various reasons, so see tips for dealing with anxiety.
Furthermore, to control crises you can start with simple daily changes.
Although anxiety can occur due to certain factors such as: stress, trauma, depression, genetics and physical illnesses.
But disorders cannot be cured, but it is necessary to be alert in order to not generate a health problem.
Meanwhile, follow more tips for dealing with anxiety.
Expert provides anxiety insights
According to Dr. Karen Valéria da Silva, psychology coordinator at Docway, anxiety disorders have also been on the rise due to the busy routines that many people currently lead.
Furthermore, the pandemic period we are experiencing has intensified the symptoms of these disorders, including the physical ones.
However, it is essential to understand the difference between common anxiety and anxiety disorders.
BLOG.BLAMOB.COM
“Anxiety is a natural function of the body and we all experience it at certain times.” It prepares us to fight or flee in situations of imminent danger. But when anxiety becomes dysfunctional, causing harm to the individual’s life, an investigation by a mental health professional is necessary to assess the diagnosis of a disorder,” he explains.
The main symptoms of anxiety encompass cognitive and physiological aspects, including tremors, sweating, racing thoughts, muscle tension, gastrointestinal discomfort, irritability and sleep disorders, among others.
Still, when talking about diagnoses, we must consider the difference between a trait and a disorder.
“Traits refer to isolated symptoms that meet some diagnostic criteria, but are not sufficient to characterize an anxiety disorder. The diagnosis of a disorder must take into account the combination of symptoms, frequency, intensity and clinically significant distress,” the psychologist points out.
READ TOO:
- How to get a 2nd copy of the electricity bill
- 6 tips to be more productive at work
- 5 tips for paying your bills on time
When it comes to effective treatments and approaches for anxiety, cognitive and behavioral therapies are considered the gold standard, with the most scientific evidence and the highest likelihood of resulting in symptom remission.
Anxiety Tips
An example of this approach is Cognitive Behavioral Therapy (CBT).
In addition to therapy, Dr. Karen Valéria suggests 10 tips for dealing with anxiety symptoms on a daily basis, which are:
Thought management
Identify the triggers and types of thoughts that predominate in moments of anxiety in order to understand why that environment or situation is anxiety-provoking.
Practice physical exercises
Although it may seem cliché, physical activity is one of the pillars of mental health treatment, as it generates an important physiological response for the body.
Practice mindfulness
When we do many things at the same time, it is common to be unable to focus on any of them, which generates a feeling of anxiety.
Practicing mindfulness means focusing on the present, understanding that what you are doing needs to have a beginning, middle and end, and giving yourself over completely to the activity of the moment.
Use relaxation techniques
It’s important to find a relaxation technique that works for you, and to understand what really helps you unwind and calm you down. One example might be meditation.
Control your breathing
“Short” breathing, common in anxiety attacks, contributes to the maintenance of physiological symptoms.
Among the recommended techniques to help control crises is diaphragmatic breathing, in which the individual must pay attention to their own breathing and identify the movements of inhaling and exhaling, placing their hand on the abdomen and chest region.
Avoid the use of stimulant substances
Coffee and energy drinks, for example, can worsen anxiety and sleep quality, so it is important to avoid them or consume them in moderation.
Practice sleep hygiene
A good night's sleep promotes a productive next day, which also helps control anxiety.
Some techniques include creating a routine before bed and avoiding using your cell phone in bed.
Establish a healthy routine
Prioritize activities in your routine that have enough time to become a reality and visually manage your time to avoid the feeling of unproductivity.
Remember: a healthy routine is one that is possible to carry out.
