• April 29, 2024

Salvador Ros, president of the Spanish Association of Private Psychiatry (ASEPP) , ensures that more than 20% of the world's population suffers anxiety without knowing it, for that reason, specialists recommend adopting certain habits what reduce this condition.

The anxiety is a physical reaction Y emotional to the feeling of being in "danger", which is not necessarily real. Fortunately, it is easy to overcome change Some habits .

Overcome anxiety with a new lifestyle

1. Stay active. Exercising or practicing a sport that you like helps activate the nervous system, favoring a state of well-being, calmness and satisfaction, affirms José Luis Catalan , in the Guide for the anguished .

2. Drink water. The psychologist Adriana Chávez He says that drinking plenty of water, in addition to cleaning the body, also reduces feelings of anguish, impatience and pessimism.

3. Smile. Laughter reduces the symptoms of anxiety because it reduces blood pressure and increases the levels of endorphins, generating a state of euphoria and happiness, point out Lee Berk Y Stanley Tan , professors of pathology and medicine of the University of Loma Linda , U.S.

4. Breathe deeply. It is one of the best techniques to prevent panic attacks, an indicator that marks the levels of anxiety . Deep, conscious breaths send signals to the brain that you're relaxed, says the psychologist Clara Ivonne González, professor at the Javeriana University in Colombia .

5. Use positive words. The words you use come to have a powerful effect on your mood. Avoid saying "I can not", "never" or "I should". These ideas accentuate the anxiety and fear, advised Deanne Repich, director of the National Institute of Anxiety and Stress .

6. Express gratitude. Repich expresses that being grateful is low levels of anxiety because, mentally, it generates a sense of appreciation towards others and the environment.

7. Eat well. To give the body the support it needs, select foods rich in vitamin B and omega-3. These nutrients are related to good mental health, says Deanne Repich.

8. Change your routine. Try to change the order and schedules of your daily activities. In this way, the brain will stop relating the moments of anxiety with certain routines. If you can, include other innovative actions or that you do not usually do, for example, learn a new language (could be online), suggests Adriana Chávez.

In addition to the above, it is advisable to avoid alcohol, sedatives, tobacco and coffee because they are substances that can worsen the anxiety .

If you notice that even changing habits, you can not overcome the crisis of anxiety , Mayo Clinic suggests seeking professional help. Cognitive behavioral therapy is one of the most effective ways to treat these types of disorders.

Do not forget that the techniques of relaxation , as the meditation , just like him break of quality are habits that you can make them a priority. What other actions do you think are necessary to reduce the anxiety ?