Anxiety is a state of restlessness of a diffuse nature. The anxious person feels expectant, as if something negative would happen, which keeps her in a state of permanent alarm and prevents her from relaxing. However, he cannot explain what or why he feels that way. In many cases, the person is aware that this state of over activation does not make sense, but is not able to apply effective strategies to combat anxiety.
How to fight anxiety naturally?
Accept anxiety, be an impartial observer
The mind of an anxious person is not full of worries about facts of his daily life but because of meta-concerns. That is, they worry because they worry. This person activates his inner critic, a voice that constantly tells him that anxiety is intolerable, that he is unable to maintain control or that his existence is miserable.
In this way they unleash a vicious circle that only serves to increase anxiety. Therefore, do not try to deny the anxiety you experience, just be aware of its existence. When you do not run away from an emotion or labels like “negative” you can take an emotional distance from the problem and regain control of yourself.
Banish the rush of your life
Most anxious people move continuously from one place to another, eat standing up, without sitting at the table and perform different tasks at once. Your computer, for example, is usually a chaos made up of different windows and open programs. And it is that what we express towards the outside, is not more than the reflection of our mind.
The solution lies in cutting that vicious circle. Decrease the pace and, above all, give an order to the tasks you must do throughout the day and prioritize the most important. Obligate to lower the march, you will see that you manage to do much more, with less stress.
Do not leave pending tasks
One of the things that increases our state of anxiety is knowing that we have pending tasks. In fact, it is not the tasks themselves that wear down and exhaust us, but the constant mental reminder that we should do them.
Remember that the way you organize your day will affect your mental state. Therefore, do not let the tasks accumulate because if you leave them for the last moment, you will only be contributing to increase your level of anxiety. Learning to organize your life will allow you to eliminate a large anxiety source: the pending tasks and those that rob you of energy without providing any reward in return.
Dedicate yourself at least one hour a day
In the society in which we live, we reward the making of being. Therefore, we feel compelled to run, to not have a minute of rest, because it is synonymous with laziness, it is the antithesis of the values promoted by Western culture.
In fact, it is not strange that anxious people are always full of work and pending projects, do not even have a few minutes a day to devote to themselves. Immersed in that state of constant tension, they do not allow your brain to “disconnect”, as a result, levels of anxiety soar.
Question your recurring negative thoughts
The mind of an anxious person is your worst enemy. In fact, the anxiety grows due to the unrealistic thoughts that the person develops. Therefore, it is essential that you learn to detect them and stop their course.
The most usual is that the anxious person responds in an exaggerated way to the situations of their daily life. It makes a storm in a glass of water, thinks that a simple mistake will have dire consequences. In this way, it adds unnecessary tension.
Assume another perspective
Anxiety is caused, to a great extent, by the meaning we give to certain situations. Therefore, one of the most effective strategies to combat anxiety is to change the way we think of stressors.
A study conducted at Yale University presented some leaders with a video that conveyed the idea that stress was an enhancer since some people give their best when under pressure. During the next two weeks these people not only improved their work performance but reported fewer psychological problems and their levels of cortisol, the stress hormone, decreased. In the group that still believed that stress is negative, these changes were not appreciated.
Live in the “here and now”
The anxious person tends to live between the past and the future. He blames himself for what happened and worries or is frightened by what might happen. In this way he fills his present with anxiety. In fact, anxiety often arises precisely from those worries about the future. The anxious person suffers a kind of obsession for the future that makes him focus on all the disasters that could happen.
Enjoy it the practice of mindfulness can help you achieve this goal. You do not even need to meditate, you just have to learn to focus on the here and now, on the experience you are living, without criticizing it and without letting your mind wander into the future.
Manage your emotions better
For many decades, people were encouraged to suppress their feelings and emotions. Later, they were told that it was better to express them since in this way, they could alleviate states such as anger and anxiety. However, now it has been shown that ventilating emotions does not necessarily help to manage them, nor does it diminish their intensity.
Psychologists from Iowa State University asked people to write an essay and then made very negative judgments about it, with the goal of generating anger. Some people were offered the possibility of unloading their aggressiveness with a pair of gloves, hitting a boxing pear with the photograph of the evaluator. Others had to wait for quiet sitting in a room. In the end, their level of frustration and anger was assessed. Interestingly, those who had “ventilated” their emotions were more aggressive.
Practice physical exercise
One of the best strategies to combat anxiety and stress is to do physical exercise. It is not necessary that you devote much time, just half an hour every day will be enough. Although it is recommended that they be intense exercises, which are what allow a large amount of endorphins to be released.
Relax and breathe
Relaxation techniques are very effective in combating anxiety. There are different techniques, one of the most common is to tense each of the muscle groups, then relax them gently. In fact, if you suffer anxiety, it is likely that you have a great tension in the body, especially in the area of the back and between the eyebrows.
There are also visualization techniques, which provide excellent results for those who have a fertile imagination. One of the simplest is to close your eyes and imagine that you are in a quiet place that you like and where you feel comfortable. Imagine everything with as many details and then, just let yourself be seized by the positive feelings you are experiencing.