7 Situations that can cause anxiety - and how to deal with each of them
It is normal to feel anxious at some point in your life, such as facing challenging situations at work or school, and having to make difficult decisions in the day to day. Anxiety disorders are characterized by a number of factors, such as extreme worry and fear, 3 in simple routine situations, problems of concentration, irritability, panic attacks "and some physical symptoms such as chest pain or tightness, dry mouth, sweat in the hands, belly pain, shortness of breath, and shortness of breath. This all interferes with a person's activities, because they are sometimes signs that are difficult to control.
Concerns that occur in cases of anxiety and their disorders may not disappear on their own¹¹, so it is essential to seek help from a physician . The good news is that anxiety disorders can be treated. The ideal is to seek help from the moment that the feeling interferes negatively in their quality of life¹³. The most appropriate professionals to diagnose and direct the treatment of anxiety are the psychologist and the psychiatrist.
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In addition to medical help, identify situations that cause anxiety and learn to cope with them already helps (and much) in their quality of life. Here are some situations that may contribute to increasing anxiety on a daily basis and how to act in front of them:
Stick to negative thoughts often
Negative or even catastrophic thoughts even only make the picture worse. anxiety¹, especially in situations that extend over long periods¹. Try to understand the real gravity of the situation, ask yourself internally if you are not overestimating your degree of responsibility about the facts or underestimating the control you can have. Analyze alternative ways of approaching the issue. And condition yourself: whenever a negative thought starts, replace it with a more pleasant and positive thought.⁴
Isolate yourself from whom you love¹⁵
The company of family, friends and acquaintances with whom you have an affinity improves emotional state¹.
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Thinking too much about the future or the past¹⁶
Focus should be the present¹⁷: when your mind is dedicated to the present moment, its capacity for analysis, judgment and action is total. This, therefore, is a good way to control anxiety. If your thoughts are randomly wandering between the past and the future, 1 without planning, a picture of anxiety may start or get worse. "
Leave self-esteem aside ⁸
Who knows himself well, loves himself, and accepts himself knows how to respect limits, can say no, think and speak more strongly, is more confident. All of this leads to a life with less anxiety, 1 because there is security to act in alignment with one's needs.
Being away from physical activities gives even more force to anxiety². Therefore, one of the most common ways of controlling it is by adhering to exercise practice. They help deal with anxiety states by raising the production of serotonin, a substance in our body that enhances the sensation of pleasure. Walking ² is an important step in sending the anxiety away.
Keeping your head at bedtime ¹
Trying to reshape life before bedtime generates anxiety and consequently loss of sleep²². In the moments before going to bed, avoid activities and conversations that lead to agitation, concern² and weariness. The moment is for relaxation, so put a brake on the thoughts of decision-making²².
Do not pay attention to breathing²³
The simple control of breathing is able to reduce the reactions of the autonomic nervous system and greatly reduce anxiety²³. Inhale slowly through your nose, keeping your mouth closed. As you inhale, let the abdomen expand - stool the belly²⁴ not the chest. Then exhale slowly through the mouth. The greatest advantage of this technique is that it can be done anytime, anywhere.
Practice tips to relieve situations that can cause anxiety, but be sure to seek help from a physician for proper treatment of the condition.
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