Living without Fear: practical solutions to control Anxiety
Anxiety is a diffuse and unpleasant emotion that is often expressed as a feeling of fear and emotional tension that can be accompanied by somatic correlates.. It may not be associated with a definite threat, but the responses produced by anxiety may resemble reactions defensive, however, also in its correct state it works as a surveillance mechanism alerting the organism of possible dangers.
When anxiety is excessive in intensity, frequency or duration and appears associated with stimuli that do not represent a threat it is considered an inappropriate manifestation since it produces alterations in the emotional, cognitive and biological.
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What is generalized anxiety disorder?
Generalized anxiety disorder, panic disorder, post-traumatic stress disorder, and phobias specific, affect many people around the world and can have a significant impact on their quality of life. life.
The most widely used and evidence-supported therapeutic approaches include cognitive behavioral therapy (CBT), exposure therapy, and acceptance and commitment therapy.. But neither should psychoanalysis, which aims to resolve the origins and causes of anxiety, be left aside.
From this perspective, anxiety is taken as a symptom that shows another type of internal disorder that deserves to be treated, In other words, a combination of both therapeutic styles is also appropriate, since it points to a short and long-term solution. term.
In order to treat it in this way, the treating professional must be able to handle both techniques with expertise and know when and how to use one and the other. Diagnosis and type of treatment is a matter of skill and practical knowledge that works very well when done responsibly and within the framework of science.
CBT focuses on identifying and changing negative thought patterns and dysfunctional behaviors associated with anxiety.. Exposure therapy is especially useful for treating phobias and post-traumatic stress disorder, as it involves gradual, controlled exposure to feared stimuli. Acceptance and commitment therapy is based on developing acceptance of inner experiences and committing to actions that are consistent with personal values.
What negative thought patterns arise?
In cognitive-behavioral therapy (CBT) for the treatment of anxiety, various negative thought patterns and dysfunctional behaviors are identified and worked on. Some of them are the following:
catastrophic thoughts: People with anxiety disorders tend to have exaggerated thoughts about dangers and negative consequences. For example, anticipating the worst in common situations or magnifying potential threats.
biased interpretation: People with anxiety may have a tendency to interpret information in a negative or threatening way. For example, interpreting a neutral comment as critical or an ambiguous situation as dangerous.
all or nothing thinking: Thinking in extreme terms, where situations are perceived as completely good or completely bad, without nuance. This can lead to anxiety by generating a rigid and limited perspective.
overgeneralization: Drawing general negative conclusions based on a single negative experience. For example, if a person has a bad social experience, she may conclude that she will always be rejected in social situations.
Avoidance of feared situations: People with anxiety tend to avoid situations that generate fear or anxiety. This avoidance can maintain and increase anxiety in the long term.
safety behaviors: It refers to the actions that a person performs to reduce anxiety in feared situations, but that in the long term can maintain the cycle of anxiety. For example, performing rituals or having repetitive thoughts to feel "safe."
What are the goals of cognitive behavioral therapy?
The goal of CBT is to identify these negative thought patterns and behaviors dysfunctional, question their validity, and replace them with more realistic thoughts and behaviors and adaptive. This is achieved through techniques such as cognitive restructuring, where thoughts are challenged and modified. negative, and gradual exposure, where feared situations are faced in a controlled manner to reduce the anxiety.
Cognitive Restructuring is a technique that involves identifying and questioning negative and distorted thoughts that contribute to anxiety. For example, if a person has the catastrophic thought that "If I leave the house, something terrible will surely happen to me," the therapist might help the person assess the evidence that supports or refutes this thought, and to generate more realistic and balanced thoughts, such as "I left the house many times without anything serious happening, everything will probably be fine this time also".
Gradual Exposure is used to address avoidance and anxiety associated with feared situations. For example, if someone has a phobia of flying in an airplane, a gradual exposure could be carried out through which the person is exposed in a controlled way. and progressive to flight-related elements, such as viewing images of aircraft, then visiting an airport, and finally performing a simulated flight or real. As the person is repeatedly exposed to the feared situation without anything negative happening, the person's anxiety gradually decreases..
Behavioral experimentation implies that the person performs actions contrary to the avoidance or security behaviors that maintain anxiety. For example, if someone avoids social gatherings due to social anxiety, they may be asked to attend a meeting and perform a behavioral experiment, such as talking to a stranger for a few minutes. The goal is to obtain evidence that her fears are exaggerated and that she can handle the situation effectively.
In the automatic thought log, the person is encouraged to keep a record of their anxiety-related negative automatic thoughts. The therapist and patient can then examine these thoughts and look for evidence to support or refute their truth. By challenging and replacing negative thoughts with more realistic and adaptive thoughts, anxiety is reduced.
conclusions
In conclusion, anxiety is a common mental disorder that affects millions of people around the world. Although the exact causes of anxiety can vary from person to person, multiple factors have been shown to contribute to its development.
Effective treatment involves addressing both the cognitive and behavioral aspects of anxiety and deeper personality issues for long-term results., although it is true that the first thing to take into account is to try to restore the patient's quality of life.
Drug intervention should not be ruled out from this point of view because the combinations of the different forms of approach to combat anxiety will lead the person to a situation of better management in their day to day and this will allow the techniques used strategically can give visible results, which will stimulate adherence to treatment and the hope of solution. For all this we need suitable and humane personnel to be able to empathize with the pain and the situation of restriction to which the patient is compromised.
It is important to prioritize a treatment that uses different scientific and evidence-based techniques based on an accurate diagnosis. and differential to ensure that the treatment is personalized and not just a rigid protocol to be used on a massive scale.
This personalized approach to mental health encourages integration by not treating all people with mental health problems as if they were the same. Individuality is valued and it is recognized that each person's causes, symptoms and experiences may be different. By offering interventions and therapies adapted to each individual, inclusion is promoted and the generalization or stigmatization of people with mental health problems is avoided.
Working in a personalized way helps prevent discrimination by treating each person with respect, dignity and fairness. Prejudices and stereotypes are avoided by considering each individual's unique needs and circumstances. This helps to overcome specific barriers and challenges that may be associated with mental health, such as social stigma, discrimination based on gender, race, sexual orientation or other characteristics personal.
