{"id":2726,"date":"2022-08-05T09:37:37","date_gmt":"2022-08-05T08:37:37","guid":{"rendered":"https:\/\/sepri.pt\/noticia\/managing-anxiety-at-work-techniques-to-calm-down\/"},"modified":"2022-08-05T09:37:37","modified_gmt":"2022-08-05T08:37:37","slug":"managing-anxiety-at-work-techniques-to-calm-down","status":"publish","type":"post","link":"https:\/\/sepri.pt\/en\/noticia\/managing-anxiety-at-work-techniques-to-calm-down\/","title":{"rendered":"Managing anxiety at work: techniques to calm down"},"content":{"rendered":"<p>Did you know that anxiety is a normal response to a threat or psychological stress and is experienced by everyone from time to time?<br \/>\nIn general, it is rooted in the emotions of fear and plays an important survival role. &nbsp;<\/p>\n<p>Although in most cases it has a psychological component, the manifestation of anxiety is physical and cognitive.<br \/>\nKnowing how to identify it and what to do is crucial to reducing its physiological and cognitive impact. <\/p>\n<p>Panic attacks are a type of anxiety disorder characterized by unexpected and repeated episodes of intense fear, even when there is no real danger.&nbsp;<\/p>\n<h3><strong>SYMPTOMS OF PANIC ATTACKS: HOW TO SPOT THEM?<\/strong><\/h3>\n<ul>\n<li>\n<p>Chest pain<\/p>\n<\/li>\n<li>\n<p>Heart palpitations or accelerated heartbeat<\/p>\n<\/li>\n<li>\n<p>Shortness of breath<\/p>\n<\/li>\n<li>\n<p>Dizziness and feeling faint<\/p>\n<\/li>\n<li>\n<p>Nausea and abdominal discomfort<\/p>\n<\/p>\n<\/li>\n<\/ul>\n<h3><strong>WHAT TO DO DURING AN ANXIETY ATTACK?<\/strong><\/h3>\n<p>There is a technique called <strong>A.C.A.L.M.E.S.E<\/strong> with <strong>8 steps<\/strong> to manage anxiety.<\/p>\n<p><strong>A <\/strong>Accept your anxiety.<br \/>\nReplace your fear, anger and rejection with acceptance. &nbsp;<\/p>\n<p><strong>C <\/strong>Contemplate the things around you.<strong> <\/strong>The more you can separate yourself from your internal experience and connect with external events, the better you will feel.&nbsp;<\/p>\n<p>Act on your anxiety<strong>. <\/strong><br \/>\nDon&#8217;t go into despair, stopping everything to run away.<br \/>\nContinue to act on your day, anchoring yourself in the breath.  <\/p>\n<p><strong>L <\/strong>Release the air from your lungs.<br \/>\nInhale slowly and exhale slowly.<br \/>\nFocus on your breathing until it naturally slows down.<br \/>\nFind the rhythm that&#8217;s right for you and keep focusing on your breathing.   <\/p>\n<p><strong>M <\/strong>Maintain the previous steps and repeat each one.<br \/>\nKeep trying to accept your anxiety, contemplate the outside (focus on what you can see, hear&#8230;), act on your anxiety and focus on your breathing. <\/p>\n<p><strong>And <\/strong>examine your thoughts.<br \/>\nYou&#8217;re probably stuck in the past or the future.<br \/>\nTry to return to what is happening in the present moment.<br \/>\nYou may be imagining doomsday scenarios that simply aren&#8217;t true.   <\/p>\n<p><strong>Smile <\/strong>, you&#8217;ve managed to start managing your anxiety.<br \/>\nSmiling in itself is a reassuring act that can help to &#8220;trick&#8221; our mind and bring feelings of well-being. &nbsp;<\/p>\n<p><strong>And <\/strong>look forward to the future with acceptance.<br \/>\nDon&#8217;t think that you&#8217;ve &#8220;gotten rid&#8221; of your anxiety for good.<br \/>\nYou&#8217;ve just started to learn how to manage it.<br \/>\nYour anxiety is necessary to keep you alive!<br \/>\nThink of it as a friend.<br \/>\nIf you have another crisis in the future, you now have the tools to deal with it.     <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Although in most cases it has a psychological component, the manifestation of anxiety is physical and cognitive.<br \/>\nKnowing how to identify it and what to do is crucial to reducing its physiological and cognitive impact. <\/p>\n","protected":false},"author":1,"featured_media":2944,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-2726","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/posts\/2726","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/comments?post=2726"}],"version-history":[{"count":0,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/posts\/2726\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/media\/2944"}],"wp:attachment":[{"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/media?parent=2726"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/categories?post=2726"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sepri.pt\/en\/wp-json\/wp\/v2\/tags?post=2726"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}