Brazil is the country most affected by anxiety in the world. The psychologist teaches five tricks to overcome the symptoms of the disorder
Brazil has become the most anxious country in the world. According to World Health Organization (WHO)nearly 19 million people in the country suffer from anxiety symptoms.
The number is high, but plausible if we think that it is practically impossible not to feel anxiety in modern times, as stated by Blenda de Oliveira, doctor of psychology and psychoanalyst at the Brazilian Society of Psychoanalysis of São Paulo.
Blenda reminds us that it is possible to live with the disorder. First of all, you need to learn how to deal with it. With this in mind, the expert highlights 5 simple practices that can reduce or even eliminate the symptoms of anxiety. Watch:
1 – Elongated breathing
Anxiety is usually accompanied by panting. The psychologist explains that prolonged breathing can relieve this symptom, as well as help calm the mind. “The ideal is to inhale and exhale calmly and slowly at least three times in a row. The brain needs oxygen and this exercise helps concentration. It is a technique that has no contraindications”, he says.
2 – Take short breaks in your routine
In the midst of the hectic routine, taking a break is essential to prevent the disorder from spiraling out of control. “Setting aside a few minutes at different times of the day to breathe calmly and drink tea, do something you enjoy for a few minutes, can help you a lot in not fueling the anxiety cycle. Having time to relax, read a book or listen to music They are essential daily exercises for mental health”, underlines Blenda.
3 – Spend some time disconnected
Maybe you don’t even imagine it, but staying connected all the time can be harmful to your health, warns the professional. He emphasizes the importance of taking a few hours each day to put away your cell phone and focus on other tasks that promote self-care.
“Social networks impose an ideal. There you see incredible people and photos, you compare yourself to them and you don’t consider your reality and you don’t even know what happens behind the scenes in the lives of those people who seem happy online. Be careful, have more time for the real,” he warns.
4 – Organize your routine
According to Blenda, organizing activities and having a balanced weekly schedule can relieve anxiety. Furthermore, this activity avoids leaving all the information and commitments in your head, and provides a clearer vision of what your week or month will look like, allowing you to better list your priorities.
“It is important to know what is urgent, what can and must be done at this moment. But it is also necessary to see in the medium and long term. The world is short-term and anxiety is also associated with this”, comments the specialist.
5 – Practice physical activity
Practicing physical activity offers incredible health benefits. One of the main advantages is the release of substances important for well-being, such as endorphins. “These are a resource that must be evaluated based on each person’s personal conditions, but they are essential to alleviate the symptoms of anxiety”, reinforces the psychoanalyst.
Bonus: Get psychological counseling
Regardless of the techniques, Blenda reminds us that psychological support is essential to treating anxiety. This is because only the specialist will be able to find alternative and effective ways so that the person can better deal with the disorder, promoting a better quality of life.
The doctor of psychology also points out that anxiety is part of our daily lives, as keeping up with the rapid changes the world is going through is a challenge for everyone. The good news, according to the expert, is that anxiety is not always a bad thing, as it is also present in the good moments of life.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
