Simple habits are great allies to reach mental balance in the routine
Feeling anxiety in specific times is natural and even useful as it prepares the body and the mind to face the challenges. The problem arises when this sensation becomes frequent and excessive, causing suffering and negative impact on daily life.
“At this point, anxiety damages sleep, concentration, social life and even professional performance. It is when we have to investigate more carefully”, explains the psychotherapist Daniele Caetano, founder of Paths of Therapy and mentoria that I want to.
Symptoms of anxiety
Among the signs that something is not going well, the salient points of Daniele Caetano:
- Sleep changes such as insomnia or excess sleep;
- Constant irritability;
- Accelerated and catastrophic thoughts;
- Physical symptoms such as tachycardia, lack of breath, tremors and muscle pain.
“Those symptomsAdded to the difficulty of concentration and memory, they are vigilant that the body and mind ask for a pause “the psychotherapist strengthens.
Keep anxiety under control
To face anxietySome simple practices can make a difference. Conscious breathing is one of these. Exercises such as Inspire 4-4-4 in four seconds, hold four and expire to four help reduce the heartbeat and calm the mind. Physical activity helps in the release of endorphin, serotonin and dopamine, wellness hormones, as well as improving quality and arrangement of sleep.
Psychotherapy is also a fundamental ally. “Therapy not only brings momentary relief. It provides self -knowledge, helps identify the triggers, reorganize thoughts and develop coping strategies. This strengthens emotional health and reduces the recurrence of symptoms “, explains Daniele Caetano.
Another important point is the routine. According to the psychotherapist, having set times and organizing tasks helps to reduce the sensation of uncontrolled. “A structured routine reduces mental overload and increases safety. Even the small planned pauses make the difference,” he says.
Reduce anxiety in every day
For those looking for practical alternatives, Daniele Caetano indicates five simple strategies that can be applied in everyday life to reduce anxiety:
- Conscious breathing: a few minutes a day;
- Move the body: walk, stretch or physical activity regular;
- Sleep hygiene: Avoid the screens before going to bed and creating relaxation rituals;
- Organized routine: use of the agenda o control lists simple;
- Pause moments: meditation, prayer or Hobby.
Importance of follow -up therapeutic
The psychotherapist warns that these practices should be seen as complementary and preventive, not as substitutes for A treatment for the problem. “If anxiety becomes frequent and begins to interrupt personal or professional life, the first step is to recognize that it needs support. In search of a therapist and, if necessary, even a psychiatrist for evaluation, can avoid worsening symptoms and contribute to a more appropriate recovery,” he concludes.
By Gabriela Andrade
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.
