Specialized mental health explains how to change certain daily attitudes to reduce anxiety impacts
The 2022 report of the World Health Organization (WHO) revealed that over 76 million began anxiously in the first year of the pandemic. In addition, the document underlined it Brazil is considered the most anxious country in the worldWith 19 million people suffering from disorder in the country. Therefore, talking about mental health is increasingly relevant.
According to the doctor specialized in mental health, focusing on anxiety and depression, Dr. Tamires Cruz, the effect that anxiety will have in each depends on several factors. However, regardless of gravity and type of disorder, various symptoms are common. The salient points of the experts:
- Feelings of panic;
- Fear and discomfort;
- Excessive concern;
- Fatigue;
- Compulsive behaviors;
- Dizziness
- Nausea;
- Cold and sweaty hands.
Tamires underlines that those who regularly present one of these symptoms should be vigilant. The ideal is to consult a doctor to determine if the individual suffers from any anxiety disorder and what their size is. “The good news is that anxiety, like any other health problem, has a treatment,” he says.
Tricks to reduce the impacts of anxiety
In addition to medicines, there are other strategies that can help fight the problem, such as full attention. “With full attention, learn to be completely awake and active, focused on the present, understanding that it is the only time some of us needs to be alive,” explains the professional. According to the expert, the practice is good to combat anxiety because it makes the person worry less than what has happened in the past and what will happen in the future.
A person who experiences stress changes his respiratory standards, so he uses Breathing techniques It also helps to reduce anxiety symptoms. According to the doctor specialized in mental health, when they relax the body, breathing slowly and gently from the nose, they can balance their breathing models and calm the nervous system. “Controlled breathing alters the physiological state, reducing blood pressure, heart rate, stress hormones and the increase in physical energy and the feeling of calm and well -being,” he explains.
Not rarely, anxiety is felt due to a large volume of thoughts that make the person excessively worry. So, according to Dr. Tamires, a way to control the disorder is Manage your thoughts. “If you want to control them, you will have to understand the facts that surround anxious thoughts, their origins and how to avoid them,” he says. Among the actions indicated to avoid anxious thoughts are: rethinking, creating it before it happens, to minimize fear; And write the thought.
Knowledge and planning are fundamental
A frenetic life, both for professional and personal motivations, and for the time for the breaks it can also aggravate the symptoms of anxiety. In this regard, Manage daily activities It can be a great way to combat the disorder. Dr. Tamires’ recommendation is for the individual to draw a strategic plan to organize their duties and put their life in perspective.
Manage time It is another great strategy to try to reduce the triggers who arouse anxiety. Mental health specialist comments that learning to allocate time to make the most out during the day without stress or anxious can make a huge difference in life. For this reason, it is advisable to make a list of all daily attributions, establishing priority orders for each activity. “It is not enough, of course, only to plan your activities. If you want to overcome anxiety, the action must be successful to plan,” he says.
Anxiety is a disorder whose symptoms are not felt linearly. It can start with weak intensity and gradually increase over time. Therefore, some practices have great value for Finds instant calm and dominates the symptoms Before becoming unbearable. According to Dr. Tamires, when the person is having an acute anxiety attack, the first action to be undertaken is to find a calm place to put their minds back in command.
Other strategies to find instantaneous calm are:
- Criticizing a positive conversation with yourself;
- Practice guided imagination, mentally viewing a calm and peaceful place or a happy memory;
- Say prayer or meditation;
- Express gratitude, in order to remove the focus of the negative aspects of life and put it in the positive aspects.
Therapy helps – and a lot
The propensity to anxiety is intrinsically associated with self -destructive thoughts. They usually dominate the mind in stressful situations, causing great sensations of unease. Therefore, Tamires recommends Enter harmony with your thoughts and feelings.
For this, Cognitive Behavioral Therapy (TCC) offers great help. “It is a school of psychotherapy that says that if you want to manage negative thoughts, you should consciously make an effort to interrupt them and replace them with the positives, using the strategy: cease, calm and change,” says the professional.
Changing the routine is essential
The lack of sleep is also among the factors that usually worsen the paintings of anxiety. So, every strategy that helps the individual a Good night sleep It is welcome. The doctor indicates that he takes care of the room of the room, for example by worrying about lighting. Sleep rituals also help right now.
“Even if you consider yourself spontaneous and impulsive, your body appreciates a routine and responds to it,” he says. Therefore, it is also essential to eliminate sleep behaviors. Likewise, adopt relaxation practices such as yoga and meditation and constantly carry out physical activities.
Furthermore, Change the lifestyle It allows the individual to regain control of his life, reducing the harmful effects of anxiety. The doctor underlines that, to overcome the disorder, the individual must make some important changes in the routine.
The ideal is to start with the diet, as there is a direct relationship between what you eat and your mood. “It is known that some foods and drinks trigger and aggravate the episodes of anxiety, since there are also those that cause a relaxing effect on the nervous system,” he says. Among the foods to avoid there are:
- Coffee, which acts as a stimulant of the nervous system;
- Fast food food food, for example), since the salt exhausts the body of potassium, which is essential for the nervous system to function correctly;
- Alcoholic drinks, which act as natural depression and cause dehydration, which can often exacerbate the anxiety of those who are inclined to suffer from panic attacks.
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.
