Facing and getting to know anxiety? 4 tips to help you

Dealing with anxiety can be a challenge, but there are effective strategies you can adopt to manage and cope with it.

To do this, you first need to understand that feeling anxious is not about being weak or inferior to others.
We all experience anxiety at various times in our lives, and that’s normal.

Know your anxiety

Anxiety affects our body

When we are anxious, our body goes into a state of alertness and preparation for a “fight or flight” response.
This triggers a series of physiological changes that can affect different systems in the body.
We may experience an increase in heart rate, a feeling of suffocation, nausea, headache, among others.

Anxiety affects our thinking

Anxiety can have an effect on our thinking patterns and cognitive functioning.
When we are anxious, it is common for our minds to speed up and for changes to occur in the way we process information.
Some of the effects on thinking related to anxiety include excessive worry, difficulty making a decision, concentrating and still being alert.

Anxiety affects the way we relate to others

The way we deal with anxiety can have a significant impact on our personal and social relationships.
It can lead to avoiding social situations or interactions with other people (due to the fear of being judged, criticized or experiencing embarrassing situations).
Social isolation can negatively affect relationships, leading to isolation and difficulty in building and maintaining meaningful connections.

4 steps to deal with anxiety

1. Recognize and accept anxiety: the first step is to recognize that you have anxiety and accept that it is a natural reaction of your body and mind.
   Avoid fighting anxiety or feeling guilty for feeling anxious.
   Instead, practice self-compassion and understand that everyone faces moments of anxiety.

2. Practicing relaxation and mindfulness techniques: there are various relaxation and mindfulness techniques that can help calm anxiety.
   Try some of the following practices:

   • Deep breathing: Concentrate on breathing deeply through your nose, holding it for a few seconds and exhaling slowly through your mouth.
     Repeat this breathing pattern several times, paying attention to the sensation of the air entering and leaving your body.

   • Meditation: Take a few minutes every day to meditate.
     Sit comfortably, close your eyes and concentrate on your breathing or a specific object.
     Allow your thoughts to flow, but try not to get attached to them.
     Instead, observe them without judgment and let them pass.

   • Stretching exercises: Practice stretching exercises or yoga to release tension built up in the body.
     This can help relax the muscles and reduce the physical symptoms of anxiety.

   • Mindfulness: Be present in the present moment, consciously observing your thoughts, emotions and physical sensations.
     Practicing mindfulness can help interrupt negative thought patterns and reduce anxiety.

3. Establish a healthy lifestyle: taking care of yourself is essential for dealing with anxiety.
   Here are some strategies you can adopt:

   • Regular physical exercise: physical activity releases endorphins, natural chemicals that help improve mood and reduce anxiety.
     Find an activity you enjoy, such as walking, running, swimming or practicing some kind of sport, and incorporate it into your daily routine.

   • A balanced diet: eat a balanced diet, rich in fruit, vegetables, whole grains, lean proteins and healthy fats.
     Avoid excessive consumption of sugar, caffeine and processed foods, which can aggravate the symptoms of anxiety.

   • Adequate sleep: prioritize good sleep hygiene, maintaining a regular sleep routine and creating an environment conducive to rest.
     Adequate sleep can help regulate mood and reduce anxiety.

4. Managing stressIdentify the sources of stress in your life and look for healthy ways to deal with them.
   This can include practicing hobbies, talking to friends or family, writing in a diary or seeking professional advice.

Remember that anxiety can vary from person to person and not all strategies work for everyone.
If anxiety persists or significantly interferes with your daily life, it is important to seek the advice of a mental health professional to obtain a proper diagnosis and an individualized treatment plan.

Download our e-book: “4 steps to know and face anxiety“.

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