15 Tips to control anxiety
Anxiety is a state characterized by fear, apprehension, malaise, discomfort, insecurity, strangeness of the environment or of oneself and very often by the feeling that something unpleasant is about to happen. In addition to conventional medications, there are some natural alternatives that can help us control anxiety. Here are some of them:
1. Practice Physical Activity
The most common form of anxiety control is exercise. Practicing physical activity helps deal with anxiety states because it raises the production of serotonin, a substance that enhances the sense of pleasure. This alternative usually works depending on one's disposition, since not everyone enjoys exercising.
Walking three times a week for at least half an hour can already help deal with anxiety. The timing of walking, in addition to being an exercise for the body, can also be harnessed to work the mind in the form of active meditation. When you walk, you think. The half hour walk is a repetitive movement and you end up thinking about the anxiety-generating points you need to work on.
2. Reduce Your Daily Stress
People prone to anxiety need to reduce their daily stress and there are several ways to do this. For those who get stressed more easily I recommend regular acupuncture sessions as well as meditation. Many patients with anxiety also benefit from alternative treatments such as homeopathy and the use of Bach flowers.
Yoga offers the practitioner the ability to learn to control their mind and body. This control, which is obtained through a combination of respiratory, body and meditation techniques. It results in increased flexibility, strengthening of muscles, increased vitality and greater control over stress. In addition to yoga, another alternative of anxiety control are massages. If you take a more Eastern approach, striving for emotional balance, the better.
3. Try to control breathing
To reduce the reactions of the autonomic nervous system, we must control breathing. This can be done by pacing the breath and slowly inhaling through the nose, with the mouth closed. By inspiring to let the abdomen expand, ie, to boil the belly and not the chest. Then exhale slowly, expelling air through the mouth. This can be done anywhere, anytime. Also, when you are in a quiet environment with the possibility of lying down, use a relaxation technique. Relaxation combined with diaphragmatic breathing will certainly reduce wheezing, tachycardia, and tremor.
4. Avoid negative thoughts
In situations of anxiety that extend over long periods, it is recommended that one avoid negative or catastrophic thoughts. One should try to gauge the gravity of the situation, questioning whether there is an alternative form of analysis, whether we are overestimating the degree of responsibility we have in the facts, or whether we are underestimating the degree of control we can have. situation, we should replace the thoughts about the feared event, especially the negative ones. Whenever a negative thought begins, it should replace it with some other thought, preferably pleasant. This is certainly not easy to do, but it is possible and it is an important aspect, because negative thoughts and statements aggravate the situation, intensifying the autonomic responses, such as malaise and respiratory out-of-control. 5. Invest in Tryptophan Foods
To control anxiety, we can eat foods that are a source of tryptophan, a precursor amino acid for serotonin, such as bananas and chocolate. Another possibility is to ingest tryptophan in capsules, along with vitamin B6 and magnesium.
Other amino acids that may help are taurine and glutamine. They increase the availability of a neurotransmitter called GABA, which the body uses to control anxiety physiologically. They can also be ingested in capsules, but only with the guidance of a medical specialist.
6. Take a Tea
Most teas have substances that work as mild sedatives and can help you control your daily anxiety. The plants most known and studied with this action are passiflora, melissa, camomile and valerian.
7. Keep your focus on the present
When your mind is fully dedicated to the present moment you have full capacity for analysis, judgment and action, so this is a good way to control anxiety. When the mind walks randomly between past and future without direction to a planning you can get lost in ideas and anxiety can start or get worse.
8. Be more organized
Who lives in the mess spends time to find what they need, accumulates things without utility, hinders well-being and ends up creating feelings of anxiety. Working, studying and living in a minimally organized environment helps in the emotional balance and control of anxiety. In addition, people with a larger organization of their time are able to take better advantage of it, which reduces many anxiety-causing factors.
9. Be with the people you love
Living with loved ones, friends and acquaintances, if you have affinity, make all the difference in quality of life. The company we love is special to our emotional. Those who are well live more relaxed and less anxious.
10. Take time to take care of yourself
Making time for yourself and being able to listen to your real needs can contribute directly to anxiety control. Knowing how to look at yourself, meet and contribute to your life goal is an action of great power for your life. Be able to dedicate a little time and energy to yourself.
11. Take care of your thoughts to smile more
Pay attention to what you think, as this will have a direct impact on your mood. Evaluate your ideas. Put an end to 'mental movies'? negative issues without resolution. Be able to plan, program and be strong without having to set up a terrible scenario in your mind. With lighter thoughts, you will perceive the world in another way and this will help you to smile more. Laughter, smile does well for emotional healing, relaxes and lessens anxiety.
12. Trust yourself
You are (or should be), without a doubt, your better company. There is no one who will be around more time than you, so invest in this beautiful partnership? with yourself. Be faithful to you. Trust more and it will give you the strength to deal with day to day anxiety.
13. Develop congruence
Anyone who thinks in one way, acts in another and says something else will certainly have anxiety. Finding balance between what you want and what you do can contribute to the harmony of your day. What is behind your actions? What are your real intentions when taking action? Do you meet your real needs? Think fondly of these questions and tend to observe which attitudes can help you.
14. Strengthen self-knowledge
Who knows himself well, knows how to respect his limits, can say no and is able to protect himself has less anxiety than other people who are still learning to know each other. Whoever has full acceptance of himself can think, say and act without guilt with total alignment of his needs.
15. Take good care of your time before bed
Avoid actions that lead to agitation, worry and wear. We can not always predict what may happen just before bed, but what depends on us must do well. Try talking more serious things out of bedtime. Put a mental brake on thoughts of decision making in times of relaxation. Changing the life inside the head at the time of going to sleep only generates anxiety and loss of sleep.
Have you ever stopped to think about your breathing ? If the answer is no, you are probably breathing the wrong way. Knowing that proper breathing guarantees greater physical, emotional and mental health. "The habit of breathing well eliminates stress, improves concentration, sleep, raises awareness and gives a greater sense of peace," explains Alexandre Lopes , an instructor at the Arte de Viver Foundation.
Depression has no time nor place to appear, and may arise in any person regardless of gender, age, social or economic condition. The accumulation of stress and pressure from people are some risk factors for developing depression. As in the case of actress Priscila Fantin, who suffered from depression 10 years ago.