Techniques to reduce anxiety

Techniques to reduce anxiety

What is anxiety?

Anxiety is an emotional state where people feel restless, anxious and fearful. Affected individuals experience fear in situations they cannot control or predict, or situations that seem threatening or dangerous. It is a constant state of despair, which do not live or enjoy the present moments, always thinking about the activity you later.

Anxiety can be normal, in the presence of threatening stimuli or pose a risk, challenge … or pathological, that characterizes different mental disorders. Uncontrolled or persistent anxiety over a period of six months or more is qualified disorder.

Techniques to reduce anxiety


It may present with different symptoms such as:

  • Palpitations Chest
  • Chest pains
  • Drowsiness or dizziness
  • Nausea or stomach problems
  • Hot flashes or chills
  • Shortness of breath or a feeling of suffocation
  • Tingling or numbness
  • Tremors or shaking
  • Feelings of unreality
  • Terror
  • Feeling of lack of control
  • Feeling become like crazy
  • Fear of dying
  • Excessive sweating
  • The most common anxiety disorders are social phobia, obsessive compulsive disorder, posttraumatic stress disorder, and generalized anxiety disorder.

Techniques to lower the general level of anxiety


Proper exercise helps us to muscle toning, avoiding both rigidity and excessive activation of the nervous system, promoting a healthy fatigue that promotes restful sleep and calm excess ruminations and ruminations.

If our physical condition is unfortunate (we have symptoms such as lightheadedness, dizziness, nausea) and we cannot tolerate intense exercise, you can choose to split it into small fragments throughout the day and from a very gentle pace to win a sufficient welfare greater efforts to address substance.

It is preferable to practice a fun sport that we like or have enjoyed it in the past, and which incidentally will provide us greater satisfaction than the cold and heavy gymnastics.

Sleeping and eating habits

Overexertion involved a disordered life weighs itself as stressful on the overall result of excessive anxiety factor.

Not a few people have become accustomed to a chaotic food and some sleep schedules are too tight or irregular, which as his strength permits seem at first glance have no negative consequences (by the way, is the same argument that leads to start smoking, because it seems, in the early years, that the habit does not present any harm or discomfort of smokers veterans complain).

Regulate sleep, so that it is sufficient and that the body fined relief in order to be adapted to a systematic routine, you can help reduce stress.

A varied and not very heavy food helps control many gastric symptoms that are favored in state anxiety (diarrhea, constipation, gas, upset stomach, etc.). Many people detect the degree of anxiety about the sensations produced them in the stomach, others by feelings of morning sickness: a one and the other does not suit them complicated by inadequate nutrition.

A high degree of anxiety influences the timing of sleep is more difficult because they appear in the mind bursts of thoughts that reveal to us or we are dedicated at the time behoove us to rest, to get tired with heavy soul-searching and arduous preparations for the next day. The result is that we steal time from sleep because our state is too fragile to withstand these provocations.

It would be advisable that while we cannot recover fast asleep capacity we help ourselves by choosing a different time for reflection and planning the day we let the next morning. In return we will relax thinking nice things or reading an article of those that induce sleep. If we are over 15 moving between the sheets without sleep, instead of making us bad blood, it is preferable to get up and continue reading the heavy item or watching a boring TV show until we notice that the eyelids weigh us down and then back to the bed.

The anxious person can easily torture by the fact that if you have trouble falling asleep will struggle to be clear the next day and torments himself with the idea that the time of awakening is coming. It is better in this circumstance to consider that if you have to sleep a few hours is better to accept that not because of endeavor, protest or complain sleep even less. Neither their status the next day will not be so pitiful think-unless obsess with the process fatefully – repeat that in the days following your own body will fight to recover.

The same anticipation or fear that just cannot sleep well we sleep can cause bad. Remember you fall asleep is something passive, not something we do putting much effort of will or be met with the whip of the phrase “I have to sleep! ”, Therefore the method for sleep to come, without panic seeing the big picture of how we hope, it is to do nothing, not even think about it, just living the day (for the uneasiness not ask us consolations last minute), and finish off the evening with neutral activities (not too exciting not too unpleasant).


In a situation of stress reduced somewhat our aspirations is imposed. We cannot force the pace to fit more things in the same period of time, and must be selected with criteria of relevance, trying to delegate or defer the rest.

Even if we reduce the amount can be so fast to go with the same haste and speed when we bustled, leaving gaps of sudden inactivity that devours in a scene and unseen food is in the plane and spends the rest of the food nervous waiting for the others to finish. Decelerating means slowing our movements forcing a “walking speed, ” committed to wallow with perfection and polish what we have at hand (eg writing with very good letter, select the words, expand the sentences entering details and considerations, review the creative work or introduce small improvements).

Feelings of emptiness there to fill them with something that will help us not unhinged against the unbearable fissure and providing care to around watching us well to Shelock Holmes where I am, as is the person I’m playing to create something fun, entertaining and relaxed to provide enjoyment while passing and passing and become a living.

Planning activities

Wisdom and cunning when planning our activities is another very convenient to lower tensions tool, knowing interject appropriate breaks to ease the growth of anxiety or changing the type of task to a softer or bearable, to regain good mood and face hardness day with always plenty of energy instead of flagging.

We must not forget that at the end of the day we need to satisfy different needs and not neglect them is a way to attune, spending time with friends, to our readings, music and personal pleasures, having moments of emotional contact. Being different selves that we are, we review and strengthen the skeleton and the frame that holds us.

Sedatives and anxiolytic can be helpful, especially if we give a modest supporting role, putting our interest and firm commitment to change bad habits, eliminate the cause’s anxiety and learn to improve our emotional control.

It is insufficient and dangerous to consider tranquilizers like a drug that gives relief to keep doing what we were doing, but without unpleasant consequences (something like if someone were to ask the doctor a medicine for stomach pain to continue giving binges whim).


Relaxation exercises, breathing and yoga are as powerful as a drug, although somewhat more laborious. It may be a good investment to learn these techniques will be useful not only to face the present, but to help us take care of the burdens that the future brings.

Manual activities

Manual activities are very convenient for people who have anxieties and intellectual concerns. Artistic and DIY hobbies make us come into contact with simple objects and sweeten us, making our roots are perishing in reality. The enjoy nature has a similar beneficial effect.

People whose stress has a physical origin (unstoppable, children flitting, heavy physical exertion, stultifying mechanical operations, etc.) interests them rather the opposite, leaving parked the body and the spirit to work with things that stimulate intelligence (not that aturdan, such as stretch out on the couch and watch TV for hours), as it could be a learning activity (languages, computers, course) or an associative activity (AMPA, neighborhood, NGOs, etc.) or playful.


If you have a couple should devote attention and use it, as we have, trying to cultivate mutual attraction. Satisfactory sex (avoiding that are demanding, compulsive or routine) have a very beneficial effect to scare away accumulated tension. It may be a good time to improve communication and the art of loving.

Social activity

Increase social life, link, participate in discussions, informal meetings and cultivate friendship, positive and laudable ideas themselves and should not be left thinking that the “retirement ” and isolation reassure us (the idea of spa in a lost mountain).

there is indeed a form of relaxation is to simplify (lie not see anyone, do nothing, stunned with things that do not complicate our lives) and there is another form of relaxation that comes from satisfaction and mood, Had we bothered do something with a certain quality, having an interest in others and the outside world (the idea that the world around us is a spa).

Particularly it should calm the bond with the affective, vitalizing contact with people around us, from the neighbor to our partner or family.

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