The 3 most used therapy techniques for anxiety attacks

Anti-anxiety therapy has become common. Data from the Ministry of Health in relation to psychological disorders are worrying: it is estimated that around 8% of Spaniards currently suffer from anxiety. A disorder that is more common in women (10%) than in men (3%) and that has a higher incidence in the population aged over 55 years.

However, it is highlighted that practically 100% of our population has suffered or will suffer from anxiety episodes throughout his life.

The ignorance of this type of pathology, which we do not address until we suffer from them, makes its prevention difficult. However, from Atlas Psychologists Tres Cantos they recommend the treatment of our emotional health which is fundamental for the full and rational enjoyment of our life.

Anxiety, despite being a great inconvenience to our daily performance, is part of our biology which in turn adapts to our own demands and rhythms of life. Therefore, far from ending it, it is convenient to follow our own thoughts in order to reduce the risk of suffering or control it once we are exposed.

We can all suffer from a picture of anxiety at any time, since, normally, it meets the demands of each person. Nevertheless, there are some proven anxiety psychology techniques to help you.

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

The best therapy techniques against anxiety attacks

These are the most effective forms of therapeutic intervention against anxiety attacks.

1. Rational Emotive Behavioral Therapy (RETT)

This current of thought was developed by the American psychologist Albert Ellis and consists of reflecting on our thoughts to stop our behaviors through our emotions. It is related to the Stoic philosophy and the reflections that, for example Epícteto, left us in our legacy.

Epícteto was a Greek philosopher and slave. Once, his "master", tired of Epictetus' inefficiency, twisted his arm and asked him for a reason not to break his arm on the spot. Epícteto, with serenity and temperance, looked at him and said "it may be that you have a slave who does not respond to your demands, but if I break an arm you will not fix anything and you will continue to have a slave that does not satisfy you, but with a broken arm, which would make the things".

Exactly that serenity and search for solutions through the analysis of thought is what this ideal therapy for anxiety seeks.

Albert Ellis and Aaron Beck said that "between events and emotions there is distorted thinking; the event does not cause emotion. " And they are right. Suppose a loved one dies. At the moment you do not feel sad, much less you will feel depressed. After a few seconds you may be crying because you will have analyzed the information and a stream of thoughts will have passed through your head.

Well, in this case, the same thing happens with anxiety. What to do before an anxiety attack? Let's think. Why are we like this? Is what I am thinking rational? Is what I think practical or useful? You will see how all your answers will be negative. Therefore we will have to look for alternative thoughts.

In other words, do you know about anxiety attacks on the eve of exams? Maybe they could respond to the demands I had on the pass. Maybe I thought that if I did not pass I was not a good person, or that my parents would be disappointed. Neither of those two thoughts is rational, basically because it is not real.

You have to be careful with romantic partners, family or friends. They are environments with a high irrational load that can trigger maladaptive and harmful attitudes for us. "For the family I kill", "you are the love of my life, my better half", "for friends whatever." Does it sound familiar to you? All are irrational thoughts. Therefore, TREC therapy follows three fundamental steps as an anxiety therapy:

• We identify what disturbs us: "ALL my friends are fake", "I ALWAYS let my parents down", "I will NEVER make it".
• We analyze what we say to ourselves: "surely there is a friend that I consider that she does not say things who thinks "," I think I have not met my parents' expectations this time "," this time I have not gotten ".
• We modify thoughts.

The good thing about this therapy is that once understood and internalized, the changes are immediate. But, as in all treatments, it requires a small sacrifice. In this case they are not going to put a bandage on our head, but they are going to ask us for active listening. We must make that effort.

• You may be interested in: "Everything you need to know about anxiety attacks"

2 Diaphragmatic Breathing Techniques

Among the many psychology techniques for anxiety, TRD stands out, also called Jacobson's Progressive Relaxation Technique or Schultz's Autogenous Relaxation. In this case, a series of meditation techniques are used in order to find momentary calm. This exercise, unlike Rational Emotive Behavioral Therapy, is not durable. That is, they influence the moment, and it has the disadvantage that you will need a quiet space where you can do it.

Breathing is something fundamental for the human being. This fact favors the reach of all the nutrients throughout our body and makes the correct functioning of our organism possible.

The Diaphragmatic Breathing Technique is considered the most efficient breathing technique against anxiety, since, regardless of the inherent benefits of breathing correctly, allows a series of diaphragmatic stimuli that stimulate some areas of our body responsible for producing a state of relaxation. These are the vagus nerve or the central axis of the parasympathetic system.

We will achieve a greater secretion of acetylcholine, a neurotransmitter that our body produces and that acts as a natural relaxant.

The steps for a TRD are as follows:

• Inhale all the air from our lungs through the mouth and wait 3 seconds.
• We exhale progressively and constantly through the nose directing the air to our lungs.
• We constantly breathe the air in our lungs very slowly, concentrating on the perceived sensations. We repeat the three seconds again and start again.

3. Exposure techniques

If you're still worrying about what to do about an anxiety attack, exposure techniques serve as another anxiety therapy. This is another type of therapeutic procedure specialized solely and exclusively in the treatment of anxiety.. It is a contrast technique that seeks to confront the patient with the origin of her anxiety in order to overcome it.

Using this technique, the patient avoids adopting maladaptive behaviors that harm him (for example, alcohol that helps him stop feeling). In this way, you will see that the perceived thoughts will not correspond to the real situation and anxiety levels will drop considerably.

In this way, if your anxiety is the product of your fear of expressing yourself in public, this technique will seek to... Correct! Speak in front of a crowd.

On the other hand, virtual reality alternatives exist for a certain number of cases. For example, let's take the situation of someone whose fear of flying causes anxiety. In that case, you will be able to face the experience in a flight simulator that makes you take a first step towards your fears.

Concluding

In conclusion, emotional health is important to our stability and optimal progress in the life we ​​choose to live.

It is true that there has not been enough training that has allowed us to deal with this type of situation at an earlier age, but there are effective treatments against it. Without going any further, TREC is the most followed anti-anxiety therapy in the world. Do not miss the opportunity to meet her.