How to cope with excess anxiety?
You stress too much about your finances, your physical appearance, or every new project you are assigned at the office.
It surprises you how your friends or co-workers handle situations in such a normal way that take you to the limit of your worries. You are in a constant state of worry and stress.
Happen to you? This does not always mean that you are suffering from anxiety, but do not rule it out until you know a little more about this disorder, why it originates and how it can be reflected in your body.
This article aims to equip you with not only tools to cope with anxiety, but also with valuable information so that you know its origin and when it is time to take action on it.
- Related article: "Mental health: definition and characteristics according to psychology"
What is anxiety?
Let's see the following definition of psychologists Clark and Beck:
A complex cognitive, affective, physiological, and behavioral response system (eg, the threat mode) that is activated when events or circumstances occur. anticipated are considered highly aversive because they are unpredictable, uncontrollable, and could potentially threaten the vital interests of a person.
In simpler words, constant worry about what could happen.
- You may be interested in: "Types of Anxiety Disorders and their characteristics"
Why does anxiety arise?
Whenever you perceive danger or situations that your mind considers dangerous some degree of anxiety occurs. It is a defense mechanism inherited from our ancestors, whose function is to prepare us to face dangerous situations.
In other words, anxiety is a survival mechanism.
- Related article: "Emotional management: 10 keys to master your emotions"
When is anxiety not a problem?
anxiety is a defense mechanism that has helped humans survive since ancient times.
Whenever there is imminent danger, the nervous system activates a series of physiological reactions such as tachycardia, muscle tension and hyperventilation that puts us in a fight or flight state.
This anxiety is considered how adaptive and more than a problem, it is an ally that helps you survive.
Let's look at a common example in your life
Imagine that when you are cooking you do not perceive the flame of the stove as a danger to your skin. You might end up suffering from burns, because you wouldn't avoid contact like you normally do.
But your nervous system perceives the fire as a threat, sends signals to the body and prevents you from making contact.
Do you think that is a negative? Exactly, it is not.
It's a watchman that exists in your brain watching over you so you don't get burned, don't fall or don't get run over.
When does anxiety become a problem?
When you respond with high levels of anxiety to situations that other people face with perfect normality.
Examples: a meeting with friends, a work meeting.
This happens because your brain misprocesses certain information that it receives from the environment through your senses, unnecessarily activating the defense mechanism in everyday situations such as family gatherings, work, social situations, among others.
When this happens it means that the anxiety has become maladaptive. and instead of protecting you, it is making you see danger where there is none, affecting your interactions with the world.
How do I know if I am suffering from anxiety?
The symptoms of anxiety can vary depending on the disorder, but the ones you will read below can occur in all of them.
- Muscle tension
- Digestive problems
- Headache and dizziness
- Nervousness
- Fatigue
- Difficulty breathing
- Difficult to focus.
Up to this point you have been able understand in greater depth what anxiety is, why it originates, when it becomes a problem and how to detect if you are suffering from this disorder.
Now let's talk about how to handle it.
How to cope with anxiety?
After recognizing that anxiety is affecting your daily life, the most important thing is to take action to overcome it.
Here are some techniques to help you cope with anxiety:
1. Recognize anxiety in your body
Knowing how to identify when anxiety is manifesting in your body it's a powerful tool for coping instead of scaring yourself.
2. Do not try to control or avoid it
When you try to control or avoid anxiety, the opposite effect occurs. It's like you're fueling itTherefore, the situation will worsen.
3. Avoid exposing yourself to situations that can generate anxiety to "get over it"
Exposing yourself to what causes you anxiety over and over again will not make it disappear, we are talking about a disorder that must be attacked at the root, preferably with professional help.
4. Know the symptoms of anxiety
Knowledge is power and by knowing what the symptoms of anxiety are, you will be able to identify it and take action to overcome it.
5. Use mindfulness techniques
The best antidote to stop worrying about the future is to anchor yourself in the present. Incorporate into your routine activities that allow you to focus on the here and now.
Coping with anxiety is not a thing of a day
When you put into practice these techniques that I have shared with you, you must keep something very important in mind…
Coping with anxiety is a process and it can take time.
The important thing is that every time its symptoms appear, you try to recognize it and then take a few minutes to focus on the present.
And if you feel that you need to go a step further to cope with anxiety, remember that there will always be a mental health professional willing to help you.