7 tips for managing anxiety

Anxiety is a natural human reaction that affects both the mind and body. It's an alarm system that activates when a person perceives danger or a threat. Some of the most common symptoms of anxiety include emotional distress, a feeling of suffocation, ruminative thoughts, difficulty sleeping, and physical discomfort. Understanding what anxiety is is important in order to recognize and manage it.

Ignoring or not treating anxiety can have negative long-term consequences.

Unmanaged anxiety can increase the risk of developing more serious mental health disorders, such as depression. It can also impact self-esteem and self-confidence, limiting life opportunities and experiences. Interpersonal relationships can also be affected, as anxiety can hinder effective communication and emotional connection with others.

Healthy habits to prevent anxiety and depression

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Quality of life also declines when anxiety is left unaddressed. Activities that were once enjoyable can lose their appeal, and the constant feeling of worry can erode a sense of joy and satisfaction. Clearly, treating anxiety appropriately is essential for preserving long-term well-being and mental health.

We often confuse anxiety with fear, but they are actually different. Fear is a basic, automatic response to a specific object, situation, or circumstance that involves recognizing a real danger. Both emotions are necessary to ensure our survival, but they become problematic when they turn into excessive, persistent, and unrealistic reactions to normal situations.

What some people believe anxiety is:

• Impatience.
• To worry a lot.
• Feeling nervous.
• Having a bad day.

What anxiety really is:

• Unwanted involuntary thoughts.
• Concentration problems.
• Feeling of guilt.
• Physical and mental exhaustion.
• Defeatist thoughts.
• Avoidance of situations due to fear.
• Irritability.
• Trouble sleeping.
• Physical symptoms: palpitations, sweating, nausea, chest pain, involuntary muscle contractions…

Therefore, we can broadly define anxiety as an emotion that arises in response to a stressful situation. It is not something easy to control or manage.

Some guidelines that can help you reduce anxiety:

1. Take a deep breath. Inhale through your nose while counting to three and exhale slowly through your mouth.
2. Practice relaxation or meditation techniques . These involve focusing your attention on something that calms you and increases your body awareness. No matter which technique you choose, what's truly important is that you try to practice it regularly to reap its benefits.
3. Talk about it . Sharing your concerns with others will help you name them and get the right help.
4. Think in the present. Try not to focus on situations that haven't happened yet. This only increases anxiety.
5. Get organized . Having a schedule and a set routine helps reduce anxiety. A good strategy is to create a calendar.
6. Get active . Going for a walk or doing some physical activity helps control anxiety.
7. Write it down. Writing down how you feel and what you do at that moment will help you identify it better. With this analysis, you'll be able to have a more complete picture of what works for you so you can apply it when necessary.

If your anxiety is too intense or you find it difficult to manage, ask for help from trusted people or healthcare professionals. Remember that, with the right support, you can learn strategies to manage anxiety.