7 proven techniques to overcome anxiety (and how to apply them)

Anxiety is a natural and very common response in our day to day and sometimes it can be beneficial to help us face challenging situations. However, when anxiety becomes more intense and interferes with daily life, it can become a problem. Fortunately, there are effective techniques to control and overcome anxiety. In this article, we'll explore seven proven methods to reduce anxiety, helping you lead a more balanced and fulfilling life.

Anxiety is an emotion that occurs as a natural response of the body to situations that we consider potentially stressful or dangerous, since it prepares us to be alert and better face the situation that we perceive as a threat future. In this case we speak of an adaptive response to anxiety. An example could be the anxiety we feel when faced with a challenge, such as facing an exam or giving a lecture. That positive spark of: “! what nerves! I'm going to study!", which makes us better prepare to face the challenge.

However, other times, the anxiety response occurs in a way that is not very adapted and adjusted to the situation in which the person finds himself, because, although not there is neither a threat nor an objective danger, future thoughts and worries are anticipated that are not real and that in ninety percent of cases are not going to happen.

These thoughts focus on future situations that we might encounter and believe will be uncontrollable and insurmountable, further increasing our anxiety..

We would be facing a situation in which a relative is expected and does not arrive on time, does not call, does not give signs... and the thought that is activated is like "has something happened to him?, has he had a accident? ...” In these cases, anxiety becomes a source of discomfort and suffering, becoming incapacitating for the person. Some of the symptoms that can manifest are in the form of constant worries, intense fear, palpitations, sweating and difficulty concentrating.

• We recommend you read: "Anxiety, emotions and somatization: how are they related?"

What practices help manage anxiety?

Fortunately, there are effective techniques to control and reduce anxiety. In this article, we'll explore seven proven methods to reduce anxiety, helping you lead a more balanced and fulfilling life.

1. Practice mindfulness meditation

Mindfulness meditation is an ancient practice that involves focusing on the present moment and accepting it without judgment. The regular practice of mindfulness has been shown to reduce anxiety and stress by promoting relaxation, increasing self-awareness, and fostering emotional resilience. To start mindfulness meditation, find a quiet space, sit comfortably, and pay attention to your breathing.. When thoughts or feelings arise, accept them without judgment and gently bring your attention back to your breath. Take at least 10 minutes a day for optimal results.

2. Get regular physical activity

Exercise is a powerful tool for reducing anxiety and stress. Physical activity helps reduce stress and tension accumulated in the body, as well as stimulates the release of endorphins, which are chemicals in the brain that act as natural pain relievers and elevate mood cheer up. Moderate-intensity aerobic exercise, higher-intensity aerobic exercise may be performed, along with muscle-strengthening activities. Additionally, regular exercise can have co-benefits such as improving sleep quality, boosting self-confidence, and promoting relaxation.

3. Develop a healthy sleep routine

Poor sleep can aggravate anxiety. Establishing a consistent sleep routine can help improve sleep quality and reduce anxiety levels.. To promote restful sleep, establish a regular bedtime and wake time, create a relaxing bedtime routine, make sure Make sure your sleep environment is comfortable and restful, and limit exposure to screens and stimulating activities before sleep.

4. Challenge negative thoughts

Anxiety often involves negative thought patterns that can perpetuate feelings of stress and fear. Cognitive behavioral therapy (CBT) techniques can help you identify and challenge these negative thoughts, replacing them with more balanced and realistic perspectives. Start by recognizing common cognitive distortions such as catastrophic thinking, black-and-white thinking, and overgeneralization. The next step is to reframe these thoughts by considering alternative explanations and focusing on evidence that contradicts your initial assumptions.

5. Use the Circle of Influence technique

When you find yourself in front of an anxiety situation in which you get stuck in thoughts obsessive, doing nothing, just “worrying” about what might happen, focus on the circle of influence. That is, take care of what is in your hands to do, what depends on you. What is not up to you and is not in your hands to do, accept it. Focusing on performing actions that are in our hands helps us relax.

6. Cultivate a support network

Having a strong support network can help you manage anxiety more effectively. Find friends, family, or mental health professionals who can provide guidance, encouragement, and a careful listening. Another possibility is to join a support group for people with anxiety, where you can share your experiences and learn from others facing similar challenges.

7. Use relaxation techniques

Relaxation techniques can help counter the physical symptoms of anxiety and promote a sense of calm. Some relaxation methods include deep breathing exercises, progressive muscle relaxation, and guided imagery. Deep breathing involves taking slow, controlled breaths, focusing on filling your diaphragm. Progressive muscle relaxation involves tensing and relaxing different muscle groups in a sequential manner.. Guided imagery involves visualizing scenes of calm and tranquility to elicit a relaxation response. You can experiment with different techniques to find the one that works best for you.

conclusions

If anxiety creates a level of discomfort that interferes with your daily life and is persistent, it may be helpful to seek professional guidance.. A therapist can help you develop coping strategies, provide support and accompaniment during the process, as well as helping you explore whether there is a specific cause or trigger for your anxiety.

In conclusion, anxiety is a common and natural response to situations that stress us out, but when it becomes overwhelming and interferes with your daily life, it is essential to take steps to learn to manage and respond to it more healthy. By implementing these seven proven techniques, you can reduce your anxiety and regain a sense of balance and well-being. Remember that change takes time and that progress can be gradual. Be patient and kind to yourself during this process as you work to incorporate these practices into your life.

Lastly, be kind to yourself during this process as you work to incorporate these practices into your life. Overcoming anxiety is not a linear path and setbacks can arise. When challenges arise, remind yourself of your progress and your commitment to growth. You can keep a journal to document your experiences, feelings, and achievements, as this can serve as a helpful reminder of your resilience and determination.