Anxiety is one of the biggest epidemics today. More and more people suffer from it. According to studies, at least 4 out of every 100 inhabitants suffer from anxiety. In the European Union, at least 60 million people suffer from anxiety annually, while in the United States, the country with the highest level, 8 out of 100 Americans suffer from this disorder with an annual cost of up to 42 million dollars.
Anxiety arises as a physiological survival response to a certain situation that is associated with an emotional expression, in addition the threat can be real or imagined. The stimuli that trigger this response can be both internal (thoughts, feelings, emotions) and external (any stressful and negative event that may occur in our lives).
Throughout history, anxiety has acquired a very negative fame. When we generally speak of anxiety, we imagine someone with many fears, weak and insecure. However, the reality of anxiety is very different..
Juan Fernández-Rodríguez and Adrián Pino are two psychologists in Zaragoza who have a consultation in the center of the city and together they form Teraprapeutica en Alza.
In the words of these specialists: "Anxiety is problematic when it is repeated over time in response to something that does not finish solving. Block yourself, frustrate you or despair are natural reactions when anxiety is an impediment."
In the same way, the symptoms related to anxiety are especially annoying and the psychologists of Therapeutic in Rise also make us an important recommendation: "The symptoms of anxiety are installed in the body. At that point it is not a question of eliminating external stressors. It is done It is necessary to ask for help from an anxiety psychologist to learn how to manage them. "
We are going to differentiate the techniques that a health professional uses in a consultation adjusting to your particular situation from the resources that you can use to complement the therapy. We have prepared a practical guide for you to know the basic tools to deal with this condition. You must bear in mind that this article does not replace in any case a personalized therapy. If you have anxiety and you are not yet in the hands of a psychologist, you should act as soon as possible.
There are a number of meditation techniques that help us train our attention and focus on the present moment. Mindfulness is an ancient technique that allows us to focus on what is happening at a certain moment and open ourselves to any type of sensation, thought or feeling without fighting against them or trying to make them disappear.
This attitude of acceptance supposes a radical change in the way we face the world and the daily problems of our life.
Physical exercise is a fundamental tool to combat states of stress, anxiety and negative emotions. Through the practice of sports we release a series of substances related to happiness such as endorphins and dopamine. Both substances protect us from suffering states of anxiety.
Enjoying a proper rest is one of the main recommendations when it comes to maintaining an optimal psychological balance. For this, it is important that you try to maintain fixed sleep schedules and try to go to bed and get up at the same time every time. In the same way, it is highly recommended not to have electronic devices inside the room such as televisions or mobile phones.
If rest is important, we cannot forget food. A balanced diet that provides us with the necessary nutrients for the proper functioning of our body is a basic need to maintain an adequate physical and mental balance..
In Spain we are lucky to enjoy the Mediterranean diet, which is considered one of the healthiest in the world. Avoid sugars, fried, precooked and as a general rule, the less processed the food is, the better it will be for your health.
By following these tips we can prevent anxiety from settling in our lives. However, it is always advisable to consult a specialist when we believe that these tools and tips are not enough to eliminate anxiety.
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