5 Recommendations for Controlling Anxiety

· March 21, 2018
Anxiety is a state that controls emotions and causes imbalance. The effects can be reversed. Here we present some recommendations for controlling anxiety.

Firstly, anxiety is necessary for people; it’s seen as a control mechanism when faced with different situations, in particular when there is a threat.

It’s natural for the body to react with anxiety when anticipating or reacting to events, keeping you alert and vigilant; however, anxiety can tend to be overwhelming and its purpose loses importance.

In the end it changes from a mechanism for keeping vigilant into an emotional condition of the mind. This happens as a result of many factors which are divided into three main groups.

Predisposition Factors

  • Biological and genetic.
  • Social context and learning.
  • Personality and lifestyle.

Activation Factors

  • Taking drugs or stimulants.
  • Having problems achieving something.
  • Knowing that you need to make a big effort or change.

Maintenance Factors

  • Loss of abilities or reasoning faculties.
  • Counterproductive solutions.
  • Coping badly with problems.

More about anxiety

This condition is often linked with depression, since they share many similar symptoms and reactions.

Unexplained tiredness, sweating, increased heart rate, and dizziness, amongst others, are the main indicators of an episode of anxiety. These can compromise your quality of life and should be treated with help from a professional.

Recommendations for controlling anxiety

Despite being a complex problem, there are many different ways to address your symptoms.

It’s important to know that you can rely on some recommended methods that work well. Here, we’ll reveal some of the most useful for people with anxiety. Don’t miss out.

Express your emotions

One of the most common problems for people with anxiety is difficult expressing thoughts and feelings; and with this difficulty comes an attitude of repression.

For this reason, it’s recommend that you try to express your emotions whenever possible. The best way to practice is to begin with your closest social circle, often your family.

As you progress, move on to a slightly harder goal: expressing yourself emotionally to your friends and acquaintances. This will help a great deal.

Write

Making your feelings heard and understood in social circles in a conversational way is not the only option to get better results; one excellent alternative is to do it through writing.

This exercise is great for people with anxiety, especially if they ever have to speak in public. Simply take a notepad and a pencil and try it out; which just these two items you can get out any manner of thoughts, whether about yourself or the people around you.

If you want to take this further, you could even try keeping a diary, so that you can see your progress day by day.

Take time to get to know yourself

There are many different activities you can try out to mitigate the symptoms of anxiety. However, quality is more important than quantity.

These options can sometimes not be enough if the person does not feel comfortable doing them, in which case, the best option is getting to know yourself.

You don’t do this only when your anxious, but at any time, taking time to understand what triggers it.

Reading or immersing yourself in sport is one really good way of doing this. It’s an opportunity to get to know yourself in order to make decisiones and keep your symptoms in check.

Laugh

Seeking out happiness in the simple things helps to reduce stress and can also reduce anxiety.

Humour, however, is a step above happiness; a smile is really good for you, especially when it’s spontaneous and sincere.

Laughing and spreading good humour helps to treat anxiety; as well as making life a lot simpler on a social and physiological level.

Do physical exercise

The amount of hormones secreted when doing physical exercise is very high, and amongst these hormones are endorphins, responsible for well-being and joy.

Because of this, this is a great option for counteracting the symptoms of anxiety.