10 tips to control anxiety

The best way to promote a healthy mental state that in turn affects the physical state and allows us to find ourselves in a position to manage anxiety is to promote healthy and satisfying habits with constancy but without being experienced as an ordeal but as a pleasure or a reward for our health. The psychologist Rosa Guillén Ferrer, member of Top Doctors, gives us a decalogue to control anxiety.

It is about those activities that although at the beginning require some effort due to the state of mind, when you are able to maintain them and be constant you will realize how beneficial it is to carry them out and therefore, the need to encourage them. The point is to be trained or to perform them habitually and not only to have to resort to them as an emergency or salvation plank when one is in bad shape, since then it is much more complicated to acquire the habit in a satisfactory way.

It is a matter of acquiring or recovering the necessary tools that favor emotional balance and consequently well-being at all levels by incorporating or improving self-care guidelines in daily life:

– Listening to body signals, encouraging body awareness instead of living focused only on thoughts.

– Relaxed diaphragmatic breathing

– Signal-controlled relaxation response where a word or image becomes a signal-controlled relaxation response (progressive relaxation, meditation, Yoga, Tai-chi …).

– Self-statements of management, which it would be advisable that they be guided or worked on by a specialized professional in order to create a personalized management summary card.

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– Externalization-distraction such as paying attention to objects in the environment and describing them mentally, or performing simple activities that require concentration (remembering the lyrics of a song or any list that you know by heart, counting backwards from 100, 99, 98…).

– Doing sports, especially outdoors (it does not necessarily imply spending money but doing activities such as walking, dancing, walking the pet…) that is to say the body movement that is possible and motivates each one of us.

– Improve the quantity and above all the quality of rest “sleep hygiene”,

– To carry out activities that please or fill each person. That is, hobbies of all kinds that promote well-being, creativity, relaxation, disconnection, learning … (painting, writing, cooking, photography, manual activities, DIY …).

– Reduce or control the consumption of stimulants and certain substances (caffeine, including soft drinks that contain it, theine, alcohol, …) and replace them with relaxing or neutral infusions (always under medical supervision or advice).

– Eat a healthy diet rich in vitamin B, Omega-3 and foods with tryptophan to regulate serotonin levels.