Juan García-Bouza: "Giving a space to anxiety makes it digestible"

Anxiety is a phenomenon as common as it is complex. That is why despite the fact that practically all of us have suffered anxiety problems at some point, we still have much to learn about it: its triggers, the problems it gives rise to, the way it affects the human body, etc.

Precisely for this reason, one of the most important tasks of Psychology as a science is to investigate the anxiety and translate the discoveries made in this area into action, usually through psychotherapy. In this case, we interview someone who is dedicated, among other things, to intervene in cases of anxiety problems combining theory with practice: the psychologist Juan García-Bouza.

• Related article: "The 7 types of anxiety (characteristics, causes and symptoms)"

Interview with Juan García-Bouza: understanding the influence of anxiety on the human mind

Juan García-Bouza is a General Health Psychologist based in Madrid, an expert in the treatment of emotional and stress-related problems. Throughout this interview he talks about anxiety and the psychological and psychosocial disorders associated with it.

How to recognize the moment when anxiety gives rise to a psychological alteration that must be treated in therapy?

There is no exact moment, there is no defined limit to which we stick to make this decision. This does not mean that we cannot orient ourselves when it comes to attending therapy based on some indicative points.

Three criteria are usually used which, I insist, are not perfectly delimited. First, the intensity of anxiety is an indication that we may need to consult a professional. For example, panic attacks (more or less sudden rises in anxiety levels) are usually of an intensity that alerts and brings patients to consultation.

Second, the frequency. If anxiety is present in our day to day (more if there is no external reason apparently related to it and that could be “causing” us stress) probably interferes with our quality of life, indicating that we should move towards therapy.

Third, the duration of the moments that we feel anxiety.

If by combining these variables we realize that anxiety is interfering in our life, tarnishing other more pleasant emotions and robbing us of more time from the account, it may be interesting to consult with a professional.

Of course, not only in these cases. Other times anxiety is not a problem typified as a disorder and it is equally interesting and useful to learn to relate to it in therapy.

From what you have seen as a psychologist, what kinds of catastrophic or pessimistic thoughts are associated with excess anxiety?

It depends on the person, the context and the relationship between the two.

What fears are present in many of us? The fear of the opinion of the rest, the fear of error, the fear of feeling selfish and guilty and of course, the thoughts with the famous format “and if it happens x…? In contexts of uncertainty, we usually activate the worst possible scenario, by way of preparation, even if it involves a cost in anxiety and "there are no objective reasons" Thus begins a kind of "tale of the milkmaid of worries": this will happen, then that and finally, the catastrophe will come. And the brain stays there many times, blocked, with no other alternatives.

Does job pressure and stress often lead to an anxiety disorder?

Of course, a breeding ground for developing an anxiety problem has to do with a stressful, uncertain, unpredictable, over-demanding and precarious environment. If we add to this the fear of anxiety itself, the need to do things in a certain way and not another, and we add high quality standards, the combo is done.

Of course there are cases in which anxiety is focused on work relationships, between colleagues or with the boss.

How are anxiety disorders and self-esteem related?

The gasoline of anxiety is the feeling, the guarantee that something dangerous is going to happen and this will overwhelm our resources to handle it. That is when the analysis of our personal resources, skills and coping capacity can be crucial. If the image I have of myself is impoverished, the anxiety will probably be greater.

A mechanism that is activated with anxiety is usually the avoidance of what produces it with us. This can also make the messages we throw at ourselves defeatist, self-reproach, incriminating and damaging to our self-esteem: "I'm a coward" "better not tried".

Self-esteem and social skills are related to the way we deal with anxiety, which is why they tend to be the subject of work in therapy quite frequently.

What other psychological disorders can be facilitated or generated by having an anxiety disorder?

We will find anxiety in other psychological disorders frequently, although this does not mean that anxiety has generated this disorder. Stress, anxiety and depression go hand in hand on many occasions, even if it is a condition that predominates and even if the anxiety is not excessive.

Problems that are related to obsessions and compulsions or Eating disorder they are also often destined to coexist with anxiety.

Regardless of the above, it is important to stress the idea that anxiety should not be minimized. Now the mental health debate is on the table, that's good.

Socializing anxiety helps to manage it many times, because it is an open secret that sooner or later, almost all of us get the batteries, although with different intensities. In the group we will find relief and understanding, although many times this alone is not enough.

What can be done in psychotherapy to help people who suffer from excess anxiety?

First of all, listen to them. Giving a space to anxiety makes it digestible, talking about what worries helps to demystify the idea that if we face it, we break down. If we can name anxiety without hiding, we will relativize it and it will lose strength. Thus we gain ground little by little.

In therapy we will see where the anxiety comes from, how it manifests itself and why it remains. Depending on the case, techniques are used to deal with problematic situations, the patient in specific skills to manage stress and learn to relativize what we fear.