Anxiety can be considered to be one of the symptoms that most affect people’s emotional health today .It is a very common pathology or “disease”, typical of Western society, derived from the frenetic pace of life, self-demand, our fears and insecurities, lack of resources and coping strategies and being repeatedly exposed to stressful situations, among other aspects .
Why is it that we feel anxiety on a day-to-day basis?
Anxiety can be conceptualized as a feeling of anguish, stress, worry or fear among others, being a normal reaction of the body to a change or challenge. It can be said that the anxiety response itself is adaptive and controllable, since it puts us on alert to situations that cause us discomfort or we perceive them as dangerous , such as: exposing a new project in the company, taking part in public examinations, making a long trip to some unknown place, the diagnosis of a disease, etc. Therefore, this feeling of anxiety can provide us with a capacity to anticipate, respond and adapt to these unknown or “threatening” situations. Therefore, we could say that anxiety is a defense mechanism of the body that keeps us on our toes , preparing us for any unpleasant situation. Practically most of us have suffered or are going to suffer many responses of stress or anxiety throughout our lives, so it must be understood as something normal within the life process. Also Read: How to Get Rid of Anxiety Attacks
Some of the most common signs of stress could be:
Difficulty calming the mind, calming down, or relaxing
Loss of ability to concentrate
Feeling of loss of control
We quickly get frustrated for no apparent reason
We don’t feel nervous or overwhelmed
Negative interpretations of the environment
The difficulty of having stress does not lie in the feeling itself or in the negative situation that can generate it, but in the underlying symptoms prolonged over time, increasingly intense, generating a feeling of anguish and constant loss of control, blockages emotional, somatizations or inability to act and think clearly, turning this adaptive response into a limiting symptom, which can damage our mental and physical health.
When these signs of stress appear repeatedly in our body, they could generate anxiety symptoms such as:
We get upset quickly
Ruminant negative thoughts
Feeling agitated or tense
Accelerated breathing (hyperventilation)
Difficulty falling asleep normally
Constant sense of danger
Sweating, nausea, and shaking
Blurred vision from dizziness
Cognitive-Emotional: are the thoughts and feelings. Worries, negative perceptions about ourselves or the environment, insecurities, anticipations, etc.
Physiological: reactions of the organism such as tremors, sweating, dizziness, pressure in the chest, stomach pain, lack of air, etc.
Behavioral: refers to our behaviors such as overeating, biting our nails or lip, compulsive smoking, caffeine abuse, escaping from everyday situations, etc.
To do? To prevent anxiety from producing a more pronounced pathology or disease, we could learn to recognize stress components in ourselves , such as irritability, headache, nerves, ruminant thoughts, loss of attention and concentration, poor diet , etc. In addition to being able to identify the external triggers that activate us (stressful situations), such as work overload, family problems, economic difficulties, negative social environment, etc. This way we will be much more aware of them, making it easier to manage and control them .
To get a good management of the symptoms of stress and anxiety, we could follow the following guidelines:
Recognize and accept that we have anxiety, without judging ourselves
Identify why we act in a certain way, (what emotion is behind the behavior)
Validate our emotions Why do I feel this way?
Identify and confront our negative and wrong thoughts
Identify the intensity of anxiety, to be able to anticipate and control it
Learn breathing techniques or Mindfulness
Do physical activity or exercise for the mind-body such as yoga or Pilates.
Generate self-care behaviors: balanced diet, routines to sleep well
Accept the things that we cannot change and do not depend on us
Carry out activities that connect us with the feeling of well-being
Change the order of priorities, without being overwhelmed by responsibilities
Learn to set limits according to our needs
If after understanding these keys and putting all these techniques in place to control anxiety, we still feel that we cannot manage it ourselves, it is advisable to go to a psychology professional to help us address these difficulties in the most appropriate way. effective and positive as possible.