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 the World Health Organization (WHO)Nearly 19 million people in the country suffer from symptoms of anxiety.
The number is high, but plausible if we consider that it is practically impossible not to feel anxious in modern times, as stated by Blenda de Oliveira, doctor of psychology and psychoanalyst at the Brazilian Society of Psychoanalysis in São Paulo.
Blenda reminds us that it is possible to live with the disorder. First of all, you have 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. Check out:
1 – Long Breathing
Anxiety is usually accompanied by panting. The psychologist explains that prolonged breathing can alleviate this symptom, in addition to helping 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 a 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 a tea, do something you enjoy for a few minutes, can really help you not to feed the anxiety cycle. Having time to relax, read a book or listen to music are essential daily exercises for mental health,” emphasizes Blenda.
3 – Spend some time disconnected
You may not realize it, but staying connected all the time can be harmful to your health, warns the professional. He emphasizes the importance of dedicating a few hours a day to put your phone aside 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 appear happy on the network. Be careful, have more time for the real,” he warns.
4 – Organize your routine
According to Blenda, organizing your activities and having a balanced weekly schedule can relieve anxiety. In addition, this activity prevents you from leaving all the information and commitments in your head, and provides a clearer vision of what your week or month will be like, allowing you to better list your priorities.
“It is important to know what is urgent, what can and must be done at this time. 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 – Do physical activity
Physical activity offers incredible health benefits. One of the main advantages is the release of substances important for well-being, such as endorphins. “This is a resource that must be evaluated based on the personal conditions of each person, but they are essential to alleviate the symptoms of anxiety,” the psychoanalyst reinforces.
Bonus: Get Psychological Counseling
Regardless of the techniques, Blenda reminds that psychological support is essential to treat anxiety. This is because only the specialist will be able to find alternative and effective ways for the person to better deal with the disorder, promoting a better quality of life.
The doctor of psychology also emphasizes that anxiety is part of our daily lives, since keeping up with the rapid changes that 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, since 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.
