15 Tips to Control Anxiety
Saturday, April 01, 2017
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Anxiety is a state characterized by fear, apprehension, discomfort, discomfort, insecurity , strangeness of the environment or of oneself, and very often by the feeling that something unpleasant is about to happen. In addition to conventional medications, there are some natural alternatives that can help us control anxiety . Here are some of them:
1. Practice physical activities
The most common form of controlling anxiety is exercise. Practicing physical activity helps deal with anxiety states because it raises the production of serotonin , a substance that enhances the sense of pleasure. This alternative usually works depending on the disposition of the person, since not everyone likes to practice exercises.
Walking three times a week for at least half an hour can already help deal with anxiety. The timing of walking , in addition to being an exercise for the body, can also be harnessed to work the mind in the form of active meditation. When you walk, you think.
The half-hour walk is a repetitive movement and you end up thinking about the anxiety-generating points that you need to work on.
2. Reduce Your Daily Stress
People prone to anxiety need to reduce their daily stress and there are several ways to do this. For those who get stressed more easily I recommend regular acupuncture sessions as well as meditation. Many patients with anxiety also benefit from alternative treatments such as homeopathy and the use of Bach flowers.
Yoga offers the practitioner the ability to learn to control their mind and body. This control, which is obtained through a combination of respiratory, body and meditation techniques. It results in increased flexibility, strengthened muscles, increased vitality and greater control over stress . In addition to yoga, another alternative of anxiety control are massages. If you take a more Eastern approach, seeking emotional balance, the better.
3. Try to control your breathing
To reduce the reactions of the autonomic nervous system, we must control breathing. This can be done by pacing the breath and slowly inhaling through the nose, with the mouth closed. By inspiring to let the abdomen expand, ie, to boil the belly and not the chest. Then exhale slowly, expelling air through the mouth. This can be done anywhere, anytime. Also, when you are in a quiet environment with the possibility of lying down, use a relaxation technique. Relaxation combined with diaphragmatic breathing will certainly reduce wheezing, tachycardia, and tremor.
4. Avoid Negative Thoughts
In anxiety situations that extend over long periods, it is recommended that one avoid negative or catastrophic thoughts. One must try to gauge the gravity of the situation, questioning whether there is an alternative form of analysis, whether we are overestimating the degree of responsibility we have in the facts, or whether we are underestimating the degree of control we may have.
Once the situation is evaluated, we must replace the thoughts about the feared event, especially the negative ones. Whenever a negative thought begins, it should replace it with another thought, preferably pleasant. This is certainly not easy to do, but it is possible and it is an important aspect, because negative thoughts and statements aggravate the situation, intensifying autonomic responses such as malaise and respiratory out-of-control.
5. Invest in foods with tryptophan
To control anxiety, we can eat foods that are the source of tryptophan, a precursor amino acid serotonin, such as banana and chocolate. Another possibility is to ingest tryptophan in capsules, along with vitamin B6 and magnesium.
Other amino acids that may help are taurine and glutamine. They increase the availability of a neurotransmitter called GABA, which the body uses to control anxiety physiologically. They can also be ingested in capsules, but only with the guidance of a medical specialist.
6. Have tea
Most teas have substances that work as mild sedatives and can help control daily anxiety. The plants most known and studied with this action are passiflora, melissa, chamomile and valeriana.
7. Keep focus of attention on the present
When your mind is fully dedicated to the present moment you have full capacity for analysis, judgment and action, so this is a good way to control anxiety. When the mind walks randomly between past and future without direction to a planning you can get lost in ideas and anxiety can start or get worse.
8. Be more organized
Those who live in the mess spend time to find what they need, accumulate useless things, make their well-being difficult, and create feelings of anxiety. Working, studying and living in a minimally organized environment helps in the emotional balance and control of anxiety. In addition, people with a larger organization of their time are able to take better advantage of it, which reduces many factors that cause anxiety.
9. Be with whom you love
Living with dear family, friends and acquaintances who have affinity makes all difference in quality of life. The company we love is special to our emotional. Those who are well live more relaxed and less anxious.
10. Take time to care
Taking some time of the day for you and being able to listen to your real needs can directly contribute to the control of anxiety. Knowing how to look at yourself, meet and contribute to your life goal is an action of great power for your life. Be able to dedicate a little time and energy to yourself.
11. Take care of the thoughts to smile more
Pay attention to what you think, as this will have a direct impact on your mood. Evaluate your ideas. Put an end to 'mental movies'? Negative issues without resolution. Be able to plan, program and be strong, without having to set up a terrible scenario in your mind. With lighter thoughts, you will perceive the world in another way and this will help you to smile more. Laughter, smile does well for emotional healing, relaxes and lessens anxiety.
12. Trust more in yourself
You are (or should be), without a doubt, your better company. There is no one who will be around more time than yourself, so invest in this beautiful? Partnership? With yourself. Be faithful to you. Trust more and it will give you the strength to deal with day-to-day anxiety.
13. Develop congruence
Anyone who thinks in one way, acts in another and says something else will certainly have anxiety. Finding balance between what you want and what you do can contribute to the harmony of your day. What is behind your actions? What are your real intentions when taking action? Do you meet your real needs? Think fondly of these questions and tend to observe which attitudes can help you.
14. Strengthen self-knowledge
Those who know each other well, know how to respect their limits, can say no and are able to protect themselves have less anxiety than others who are still learning to know each other. Whoever has total acceptance of himself can think, say and act without guilt with total alignment of his needs.
15. Take good care of your moment before bed
Avoid actions that lead to agitation, worry and attrition. We can not always predict what may happen just before bed, but what depends on us must do well. Try talking more serious matters outside of bedtime. Put a mental brake on thoughts of decision making in times of relaxation. Changing the life inside the head at the time of going to sleep only generates anxiety and loss of sleep.
Source:
Adriana de Araújo (Psychology)
www.minhavida.com.br
1. Practice physical activities
The most common form of controlling anxiety is exercise. Practicing physical activity helps deal with anxiety states because it raises the production of serotonin , a substance that enhances the sense of pleasure. This alternative usually works depending on the disposition of the person, since not everyone likes to practice exercises.
Walking three times a week for at least half an hour can already help deal with anxiety. The timing of walking , in addition to being an exercise for the body, can also be harnessed to work the mind in the form of active meditation. When you walk, you think.The half-hour walk is a repetitive movement and you end up thinking about the anxiety-generating points that you need to work on.
2. Reduce Your Daily Stress
People prone to anxiety need to reduce their daily stress and there are several ways to do this. For those who get stressed more easily I recommend regular acupuncture sessions as well as meditation. Many patients with anxiety also benefit from alternative treatments such as homeopathy and the use of Bach flowers.
Yoga offers the practitioner the ability to learn to control their mind and body. This control, which is obtained through a combination of respiratory, body and meditation techniques. It results in increased flexibility, strengthened muscles, increased vitality and greater control over stress . In addition to yoga, another alternative of anxiety control are massages. If you take a more Eastern approach, seeking emotional balance, the better.
3. Try to control your breathing
To reduce the reactions of the autonomic nervous system, we must control breathing. This can be done by pacing the breath and slowly inhaling through the nose, with the mouth closed. By inspiring to let the abdomen expand, ie, to boil the belly and not the chest. Then exhale slowly, expelling air through the mouth. This can be done anywhere, anytime. Also, when you are in a quiet environment with the possibility of lying down, use a relaxation technique. Relaxation combined with diaphragmatic breathing will certainly reduce wheezing, tachycardia, and tremor.
4. Avoid Negative Thoughts
In anxiety situations that extend over long periods, it is recommended that one avoid negative or catastrophic thoughts. One must try to gauge the gravity of the situation, questioning whether there is an alternative form of analysis, whether we are overestimating the degree of responsibility we have in the facts, or whether we are underestimating the degree of control we may have.
Once the situation is evaluated, we must replace the thoughts about the feared event, especially the negative ones. Whenever a negative thought begins, it should replace it with another thought, preferably pleasant. This is certainly not easy to do, but it is possible and it is an important aspect, because negative thoughts and statements aggravate the situation, intensifying autonomic responses such as malaise and respiratory out-of-control.
5. Invest in foods with tryptophan
To control anxiety, we can eat foods that are the source of tryptophan, a precursor amino acid serotonin, such as banana and chocolate. Another possibility is to ingest tryptophan in capsules, along with vitamin B6 and magnesium.
Other amino acids that may help are taurine and glutamine. They increase the availability of a neurotransmitter called GABA, which the body uses to control anxiety physiologically. They can also be ingested in capsules, but only with the guidance of a medical specialist.
6. Have tea
Most teas have substances that work as mild sedatives and can help control daily anxiety. The plants most known and studied with this action are passiflora, melissa, chamomile and valeriana.
7. Keep focus of attention on the present
When your mind is fully dedicated to the present moment you have full capacity for analysis, judgment and action, so this is a good way to control anxiety. When the mind walks randomly between past and future without direction to a planning you can get lost in ideas and anxiety can start or get worse.
8. Be more organized
Those who live in the mess spend time to find what they need, accumulate useless things, make their well-being difficult, and create feelings of anxiety. Working, studying and living in a minimally organized environment helps in the emotional balance and control of anxiety. In addition, people with a larger organization of their time are able to take better advantage of it, which reduces many factors that cause anxiety.
9. Be with whom you love
Living with dear family, friends and acquaintances who have affinity makes all difference in quality of life. The company we love is special to our emotional. Those who are well live more relaxed and less anxious.
10. Take time to care
Taking some time of the day for you and being able to listen to your real needs can directly contribute to the control of anxiety. Knowing how to look at yourself, meet and contribute to your life goal is an action of great power for your life. Be able to dedicate a little time and energy to yourself.
11. Take care of the thoughts to smile more
Pay attention to what you think, as this will have a direct impact on your mood. Evaluate your ideas. Put an end to 'mental movies'? Negative issues without resolution. Be able to plan, program and be strong, without having to set up a terrible scenario in your mind. With lighter thoughts, you will perceive the world in another way and this will help you to smile more. Laughter, smile does well for emotional healing, relaxes and lessens anxiety.
12. Trust more in yourself
You are (or should be), without a doubt, your better company. There is no one who will be around more time than yourself, so invest in this beautiful? Partnership? With yourself. Be faithful to you. Trust more and it will give you the strength to deal with day-to-day anxiety.
13. Develop congruence
Anyone who thinks in one way, acts in another and says something else will certainly have anxiety. Finding balance between what you want and what you do can contribute to the harmony of your day. What is behind your actions? What are your real intentions when taking action? Do you meet your real needs? Think fondly of these questions and tend to observe which attitudes can help you.
14. Strengthen self-knowledge
Those who know each other well, know how to respect their limits, can say no and are able to protect themselves have less anxiety than others who are still learning to know each other. Whoever has total acceptance of himself can think, say and act without guilt with total alignment of his needs.
15. Take good care of your moment before bed
Avoid actions that lead to agitation, worry and attrition. We can not always predict what may happen just before bed, but what depends on us must do well. Try talking more serious matters outside of bedtime. Put a mental brake on thoughts of decision making in times of relaxation. Changing the life inside the head at the time of going to sleep only generates anxiety and loss of sleep.
Source:
Adriana de Araújo (Psychology)
www.minhavida.com.br
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