7 techniques and tips to reduce anxiety

The RAE defines the anxiety as: "The state of agitation, restlessness or anxiety of the spirit". However, really, those who have suffered it at some time, suffer it sporadically or for those who are their great companion from day to day, it is something that deserves a definition of more than nine words.

First of all, not all anxiety is harmful to our body and mind, there is a certain level of positive anxiety, that little restlessness that helps us in complicated situations to come out on top. That is, it helps us to be alert to possible dangers or attentive to relevant events. It works as a kind of inner "guardian angel".

Anxiety can also be negative

On the other hand, we find the negative anxiety... How is it different from the previous one? this type of anxiety causes an exaggerated and irrational fear of an event (such as the fear of speaking in public, going up in the elevator, etc.) which apart from the obvious psychological reactions is accompanied by physical (sweats, palpitations, tremors, gastric discomfort ...) in the expectation that something catastrophic will happen even if this is very little probable.

Various disorders are derived from negative anxiety, such as:

• Panic disorder
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Social phobia (or social anxiety disorder)
• Specific phobias
• Generalized anxiety disorder (GAD)

Techniques to reduce anxiety

Although each of which has a specific treatment, we can add a series of techniques that help improve anxiety states:

1. Physical exercise

The physical exerciseIt will help us avoid excess activation of the nervous system and achieve a more restful sleep. If our physical condition does not allow us to exercise, we can opt for gentle rhythms at short intervals.

2. Sleep and eating habits

An unbalanced diet can harm some gastrointestinal symptoms associated with some anxiety states, a healthy and balanced diet will help us control it. Regarding sleep, the benefits of sleeping well are obviousIf we see that anxiety does not let us sleep (or worse, the thought that we cannot sleep, does not let us sleep) we can choose to read something boring until the dream itself comes to visit us.

3. Modeling (observation)

How we learned from Albert bandura, we can use the modeling observing other people who do not show anxiety before events than us if they do not show those dreaded sensations. Even talking with people who have managed to overcome anxiety problems and who comment on the techniques that have worked for them will give you hope that you can control the herself.

4. Sense of humor

Our tendency when faced with situations that cause us anxiety is to react with negativity and take it too seriously. Sometimes a person with anxiety cannot realize how ridiculous their reaction can be. It is also important to see the fun and optimistic part of the issues. For example, when faced with a recurring thought, we can try singing it or saying it to ourselves in another language.

5. Meditation and Mindfulness

You've probably already heard of the Mindfulness, it is a meditation technique that will help you achieve mindfulness. In a relaxed setting, where you make sure no one is going to disturb you, focus on your breathing, body sensations, sound, or an object and practice mindfulness. If you want to know different ways to practice Mindfulness, you can read our article: "5 Mindfulness exercises to improve your emotional well-being".

6. Distraction methods

If we use suitable distractions we can interrupt, even temporarily, the thought that causes anxiety: stop thinking, reading, leisure, walking, among others.

7. Psychopharmaceuticals

Your anxiety may have a physical component. If your doctor confirms that your ailment is not physical but mental, you can make an appointment with a psychiatrist and that some anxiolytics can help you. Medications can be very helpful, but you should also do your part. Don't ever self-medicate even if someone else has told you that you did well.

Relapses when one suffers from anxiety

If you have been or are attending psychotherapy do not take relapses as a failure, but something from which we can learn and know ourselves better in order to prevent it in the future.

Before finishing, a tip ...

And remember, of course, that anxiety is like our inner guardian. Learn from her, learning to handle it, can help us to be alert to the correct situations and to overcome our personal challenges from day to day. With these seven techniques and strategies to reduce anxiety you can be closer to setting a new course in your life.