Dr.. Enila Cenko
Psychologist
All experience anxiety at certain moments of life, especially at critical moments, such as the way to a job interview, before exams or when we meet a new person. Anxiety is part of our life and its function can be compared with that of blood pressure - we need a certain level of it to live, but if the level rises more then hurt us. Thus, a certain level of anxiety is useful because it leads us to act, to make decisions and solve our problems. But when anxiety becomes an inseparable part of our life then he turns himself into a problem. People who suffer from chronic anxiety spend a good part of the day was getting worried and scared for what might happen in the future. Chronic anxiety is debilitating, forcing us to spend a lot of emotional energy, and interfering in our daily activities making us feel tired physically and psychologically charged. Good news for all those who live with anxiety is that anyone can learn to manage anxiety through various techniques, some of which will be addressed below. These techniques can be used by anyone to keep control of the symptoms of anxiety and to feel better. It should be noted however that in the case of high anxiety level psychologist or psychotherapist assistance is needed.
Learn cohabiting with a sense of uncertainty
People who suffer from anxiety constantly seeking absolute certainty what will happen in the future. They worry all the time about what might have happened or what will happen. Moreover, they focus mainly on negative scenarios of the future. Often times this constant concern is perceived as a way of being in control and makes one feel more secure about the future. The truth is that although you wonder about what the future may bring, still can not make life more predictable. One can feel more secure and worry about the future, but in fact this is only an illusion effect. Not that can prevent adverse events just thinking about them. Rather, focusing on negative thoughts for the future, which can never be attained, can not enjoy the present, along with all its joys. It is necessary to reduce levels of anxiety in our lives and start working to change the need for security and to predict anxiety ardhmen.Mos let conquer all hours of your day
If you dedicate a good part of the day anxious thoughts then it is very difficult to perform operations are productive and healthy. But try to destroy these works do not fully thought-at least, not for very long as they come back, and sometimes stronger than before. This does not mean that you can not do anything to control anxiety. But instead of trying to completely wipe these thoughts may be more successful to learn how to create a space of time for them. To achieve this goal, arrange a time and a place dedicated to anxiety (say 6:00 to 6:20 in the bedroom). This is the best time and place to be the same every day. Also make sure that time is not close to bedtime hours that might otherwise have trouble sleeping. Tell yourself that this time you are only allowed to do things that cause you anxiety, while the rest of the day will not let you conquer anxiety. If the day comes to mind a thought that causes you anxiety, hold him and tell him yourself note that the return during certain hours. During this time you spend time thinking about the thoughts that you write during the day, but do not turn on during the day. This technique allows you to avoid the experience of anxiety in every moment and gives you a strong sense of control over your emotions. Over time you will notice that you start to cut fixed schedule, until you wipe it all out of your day.
Learn how to cool down and relax
Anxiety is not only psychological but caused and accompanied by physiological reactions. When you experience anxiety heart beats hard, breathing shpeshtohet, strained muscles and hands you sweat. While you are relaxing when the exact opposite happens. Heart rate are slow, deep breathing is รง'tensionuar muscles are. If you come to relax body experience anxiety moments, and then the mind will be freed.
Different techniques can be used to achieve this goal, including progressive muscle relaxation, deep breathing and yoga or meditation. Progressive muscle relaxation involves systematic tensioninim muscle groups in the body and then relaxing them, while deep breathing is a relaxation technique that consists in making the diaphragm breathing.
To acquire better these techniques, it is best to start with 30 minutes of relaxation exercises every day. Over time, these techniques become natural and ability to relax during our anxiety grows.
Take care of yourself
A balanced lifestyle and healthy also helps in the management of anxiety and its symptoms. It is important to eat in a healthy way, by eating frequent meals but in small amounts throughout the day. If you do not eat for a long time, fall in blood sugar levels, which can bring you anxious and irritable condition. Diet should include various carbohydrates from cereals, fruits and vegetables. These carbohydrates not only stabilize blood sugar levels but also raise levels of serotonin, a chemical in the brain that has calming effects. Avoid drinks with caffeine and nicotine as both these subjects stimulate the nervous system and increase the effects of anxiety.
Meanwhile try to do at least 30 minutes of physical activity 2 or 3 days a week. Physical activity helps to remove stress, to get energy and helps in psychological well-being as endorphins released during exercise, chemicals like adrenaline that make us feel good. Lack of sleep can also be a factor that brings anxiety during the day, so make sure to fill the hours of sleep you need.
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