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7 signs you need a psychologist

Going to the psychologist has become an advisable practice for many people, especially for those who are going through a stage of important changes that affect their emotions, as well as for those individuals who have lived through situations of great stress. Anyone can consult this specialist, however there are clear reasons under which it is convenient to go to this professional in order to help channel our emotions and perceptions and guarantee our emotional well-being.

In this article, we reveal 7 signs that you need a psychologist and the importance of visiting this professional in each case.

Index.

  1. You often feel sad and negative.
  2. You have recently been through a difficult or traumatic situation.
  3. You have lost control of your emotions.
  4. You are not able to solve or face your problems.
  5. You have trouble falling asleep or relaxing.
  6. You have significant self-esteem issues.
  7. You have an addiction.
  8. Other reasons to visit a psychologist.

You often feel sad and negative.

Emotions are a direct reflection of our general health, so it is important to pay attention to them. If you feel that sadness and negativity have taken over your life, invading your head with constant thoughts like: “I am not able to do or get what I want”, “I am useless”, “No one cares about me”, “my life is a disappointment”, “I am not satisfied with anything”, “the people I love do not love me”, among other negative statements, it is time to visit a specialist.

If not attended to in time, these thoughts can lead to a deep depression that ends up affecting your daily routine. To help you find the right tools to deal with this negativity, it is best to see a professional.

You have recently been through a difficult or traumatic situation.

A romantic breakup, a divorce, an accident or any episode that may compromise your peace of mind and emotions, can become a trigger that requires the help of a psychologist. While it is true that many people work deeply on their emotional stability during difficult stages of their personal lives, there are other individuals who require extra support, guidance and guidance to get ahead.

If you are one of them, this is one of the signs that you should visit a psychologist, who will help you throughout the process of overcoming that situation to learn from it and grow as an individual.

You have lost control of your emotions.

You often feel upset, full of anger, you flare up sometimes for no reason, you go from joy to tears, you have periods of sadness interspersed with moments of greater calm. If you are experiencing difficulties channeling and controlling your emotions and you begin to have reactions that affect you or your surroundings, then it is important to seek help.

A lack of control in our emotions can indicate that we are going through a period of significant stress, that something in our life is not right and, even, that we may be facing a more important disorder such as depression or certain mental disorders that may require the help from a psychiatrist in the future. Whenever this happens to us, it will be advisable to go to a professional.

You are not able to solve or face your problems.

Another of the 7 signs that you need a psychologist is that it is enormously difficult for you to face or solve your problems. Avoiding situations that happen to us, not knowing how to communicate with the environment or not solving what affects us effectively, may indicate that it is important to consult a professional who helps us to properly manage our perceptions and emotions.

If you feel lost on the road or have difficulty taking control of your life, it is advisable to go to a professional who can give you the tools you need.

You have trouble falling asleep or relaxing.

Occasional insomnia is something that we all face, but when we are subjected to great emotional tension, periods of stress or even if we are going through a depression, relaxing is uphill which can end up compromising our rest.

If insomnia has settled in your life and you think it may be due to emotional conditions, then it is advisable to go to a psychologist. In our article causes of insomnia we reveal the most frequent reasons why this problem occurs and their solutions.

You have significant self-esteem issues.

Feeling insecure about some aspect of ourselves is natural, especially during adolescence, however we must be able to find tools that allow us to overcome insecurities and accept ourselves as we are.

If we believe that these tools are not within our reach or we feel drowned in a sea of ​​insecurities and mistrust, it is time to go to a professional. Whether your lack of self-esteem is due to bad experiences in the past, internal doubts or physical questions, a psychologist can help you overcome it properly.

You have an addiction.

Addiction to alcohol, drugs, gambling, sex or any other addictive behavior can have serious consequences in your personal and professional relationships and in your life in general. Discovering the causes of that addiction and finding a way to overcome it is essential to get ahead, and there is no one better than a psychologist to help you on that long road that will undoubtedly change your life.

Other reasons to visit a psychologist.

  • You self-medicate to combat insomnia or overcome sadness.
  • You have had suicidal thoughts.
  • You spend most of your time depressed and sad.
  • You feel desperate and hitting rock bottom.
  • You think that everyone around you is against you.
  • Your family and friends consider that you need help and advise you to go to a professional.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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How to avoid having anxiety

Anxiety is one of the symptoms associated with physical or emotional tension and it usually occurs during times of great stress or frustration. To avoid these situations that can affect you physically and mentally, we want to explain how to avoid having anxiety through several useful tips your body will thank you.

Index.

  1. Repetitive movements.
  2. One by one.
  3. Your time.
  4. Organization.
  5. Say no.
  6. Relaxation.

Repetitive movements.

When we are anxious, our body tends to repeat certain gestures: move the foot, shake the leg, walk from one side to the other. The brain interprets these movements as a signal of anxiety, so we must avoid such repetitions, for example forcing us to sit down or stopping said movements with the hand. It is proven that anxiety can be reduced up to 20%.

One by one.

To avoid anxiety do not multitask, people with anxiety eat breakfast while replying to emails and watching the news of the day or negotiating a contract over the phone while quickly dressing. This disrupts psychomotor agitation and rushes the brain, which increases anxiety levels.

Your time.

You need time for yourself, you cannot be subjected to great pressure for 24 hours. Choose an activity that you like or simply find a moment to rest at the end of the day. After dinner, when it is assumed that you are more tired, do something that serves to disconnect before bed: read a book, watch a movie, have a beer with friends. Clear your mind if you want to avoid anxiety.

Organization.

Do not leave for tomorrow what you can do today. If you accumulate the tasks that you do not want to do, you will not stop thinking that sooner or later you will have to face them all together and that will generate anguish and of course anxiety.

Say no.

If you can’t handle everything, prioritize your activities. Maybe you have to turn down a job assignment or you can’t help a friend who asks you for a favor. But that, in reality, will serve to give you a break and be able to face the following challenges with more energy, while managing to avoid the anxiety generated by having too many things to do.

Relaxation.

Have you tried Tai Chi or Yoga? There are various activities and exercises that will help you relax your body and mind, which is an excellent remedy to avoid anxiety.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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How to combat job anxiety

The meetings, the monthly goals to be reached, the desire for a better salary, the character of the boss, the daily workload, the promotion that does not come, being responsible, enduring the competition, leaving personal problems at home and maintaining a correct attitude. Does it sound familiar to you? These are the main triggers of work anxiety, that feeling of anguish, pressure and stress that takes over our physique and our mind and sometimes prevents us from thinking and acting.

In general, job anxiety can trigger a depression that is often confused with the dissatisfaction of being working under a lot of stress or precarious conditions. To prevent this condition from generating emotional and health chaos, it is best to learn to control it. If you want to know how to combat job anxiety, read these tips that we offer you here.

Steps to follow:

  1. Anxiety is a response of the body that reacts to an alert call sent by our brain. When this alarm is activated often and without apparent cause of danger, it is summarized that the person is suffering from anxiety. Now, job anxiety is that same defense mechanism of the body, but it responds to the fear or stress of a work situation that generally we cannot solve.
  2. To combat work anxiety, it is necessary to be aware that it is work or situations around it that triggers that inexplicable discomfort that people often do not know how to define. Therefore, it is necessary to analyze if that feeling of suffocation, fear, stomach nerves or palpitations are present whenever there is a problem or labor conflict.
  3. To know if you suffer from work anxiety you must know what the symptoms of anxiety are. In general, the most common symptoms are worry, overwhelm, palpitations, desire to flee, feeling of fear or danger, negative thoughts, dizziness, tremors, difficulty breathing, choking, difficulty concentrating, tiredness and constant alertness, among others.
  4. Many times, stress is so strong that when we have a problem, we are unable to find a solution or even analyze whether it is in our hands to solve the unforeseen problem. To combat job anxiety, it is necessary for awareness to prevail, allowing when a problem arises, we ask ourselves if we can do something to solve it or if it is in our hands to change course. If the answer is yes, combat job anxiety by doing what you have to do, but at your own pace. If the answer is no, immediately cancel that worry in your brain: there is nothing to do.
  5. To combat job anxiety, you must organize your time. Many times, we feel that we have so much work that it is better to take our bed to the office. Well no, organize your tasks by priorities and take out the ones that are most important first. If you feel that your workload is excessive and you have done and modified what is within your power, then do not be afraid to talk to your boss and ask him for more time to finish your duties.
  6. Here you can also consider delegating, asking an employee for help, or telling your boss that you need the help of an assistant. Do not feel insecure to ask for help, if you feel that you need it, it is the most sensible thing you can do to combat work anxiety.
  7. When you feel symptoms are about to appear, attack them. How? There are many ways we can control job anxiety before it reaches its peak. The best thing you can do is go outside for a few minutes and walk, breathe fresh air, walk and activate the circulation of your body, analyze people or simply watch the cars go by will help you clear your mind, avoid negative thoughts and symptoms disappear.
  8. You can also take an infusion to calm anxiety, remember a moment in your life that makes you very happy, think about the person you love, listen to your favorite song, laugh alone even if it is a lie or eat a chocolate, all these actions calm the anxiety and it’s proven.
  9. If you want to combat job anxiety, you should not close yourself. You need to vent and express how you feel, what your concerns are and what your fears are. Talking with your partner or a trusted friend is one of the best ways to find mental clarity and be able to see things as they are and not as our mind portrays them seriously.
  10. It may seem impossible to get more time out of your days, but if you want to combat work anxiety it is necessary. Not everything can be work. Before or after going to the office, it is recommended that you exercise, as exercise helps produce well-being hormones for mental health, which will allow you to drain stress, relax, dissipate problems and find peace of mind. Cheer up, half an hour will be enough.
  11. On weekends you don’t work, nor do you think about work. Life is one and cannot revolve around your work responsibilities. You must find a space for yourself and that is why there are Saturdays and Sundays. Get out of the house, go for a walk in the fresh air, have fun, share with your partner, with family, with friends, go to the movies, read outdoors: the options are endless and will allow your mind to disconnect from worries and prepare you to take on the coming week in a better way.
  12. Fighting job anxiety is possible if we learn to give things the importance they deserve.  Ask yourself every day how important your concern is that you put your health at risk. If you feel that you cannot fight job anxiety or that crises are so strong that you cannot control them, do not be afraid to ask an expert for help, talking and dealing with problems is the first thing we must do to get out of them.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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How to overcome separation anxiety

Separation anxiety is normal for both children and parents when they start daycare. With regard to children, it is a fear of the unknown, and in relation to parents, it has to do with leaving their children alone for the first time. It presents at approximately 8 months of age and can last up to 14 months. Next, we will introduce you, how to overcome separation anxiety.

Steps to follow:

  1. If you have separated from your partner, try to leave the child with people you know. You can start by leaving your home for brief periods of time and leaving it with trusted family members. Then, you can take it to the home of trusted people to take care of it for a while. In this way, you get used to interacting with people outside your home.
  2. Say goodbye. Whenever you leave, kiss him goodbye and remind him that you will see each other shortly. When you go looking for him greet him with euphoria and a kiss. This routine is very important, as it gives the child security and confidence that you will always come back for him.
  3. Do not respond to their insistence. Children often cry and scream when they see mothers move away from them. This situation is normal, but you should not rest on the idea that it stays, as it will get used to this situation with time.
  4. Hiding place. The game of hide and seek allows the child to understand little by little that although he cannot always see you, you are there.
  5. Tranquility and serenity. It is important to transmit tranquility, if we are upset or nervous, children pick up on it and become even more anxious. If we transmit serenity to them, they perceive it.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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What are psychosomatic illnesses

It is no secret to anyone that our mind is powerful, and that the way we manage our emotions has an important influence on our health. Hence, a large number of what we believe to be conditions or diseases are derived from the connection between our mind and our emotions. At this article, we explain more about this interesting topic, discover what psychosomatic illnesses are and how they affect our health.

Steps to follow:

  1. A psychosomatic illness is defined as one that occurs or worsens due to phenomena such as stress, tension, radical changes in lifestyle and emotions. It is not a secret that all these factors can influence the physical appearance to generate a health problem.
  2. A very clear example can be seen in certain conditions, such as bruxism, which occurs when people involuntarily have the tendency to clench their teeth both during the day and at night, a reaction to stress and tension. In the medium term this can cause headaches, ear discomfort and a whole series of conditions
  3. Many researches have proven that our emotions have a decisive influence on heart, stomach, mental diseases, etc., tension being an important trigger in many conditions that later manifest in our body.
  4. The best way to control and avoid psychosomatic illnesses is by controlling stress and paying attention to our physical responses to situations that make us nervous or generate tension.
  5. Observe your emotions and feelings and the way in which your body reacts to a crisis, so it is easier to determine if something we do may be the answer that is affecting our health.
  6. It is essential to do activities to combat stress, such as having a hobby or exercising.  These are great ways to disconnect and get rid of what causes us tension and with-it physical responses that we do not want.
  7. It is very important to learn to resolve conflicts using emotional intelligence. Many times, psychosomatic illnesses arise because we accumulate the tension generated by our problems instead of looking for ways to solve them. It is essential to find alternatives to free our mind and body from the stress that daily problems cause us.
  8. Remember that what we feel and how we handle emotions influences our health, and although we often find it unpleasant for a doctor to tell us that a certain condition is due to excess stress or another emotional problem, it is necessary to become aware of this issue to thus avoid psychosomatic illnesses and live healthier.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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Activities to combat stress

In an age in which there is too much to do and little time, where human beings must fulfill various roles effectively and give our best to be successful, stress has become one of the main problems, being the trigger for Many sicknesses; This is why it is so important to learn to channel and manage stress by establishing routines that help us fight it. If you want to start removing tension from your life, discover the best activities to combat stress.

Steps to follow:

  1. A very efficient way to combat stress is to disconnect with a fantastic massage based on creams and essential oils. Aromatherapy will help us, through the aromas, to enter a state of peace and well-being, and to take extreme care of the skin, offering you the opportunity to get in touch with yourself and give you a well-deserved moment of rest that you will feel for weeks. Without a doubt a 100% recommended experience.
  2. Thanks to hydrotherapy, tension and nerves are calmed and problems can be abandoned for long hours. In a spa or a pool with different temperatures you will discover the benefits of water on body and mind, but if you do not have the time or money to go to a spa you can do it at home by immersing yourself in the bathtub with relaxing music and aromatic candles, give yourself that moment of pleasure once a week and you will notice the difference in your body.
  3. Exercises such as yoga, taichi and Pilates offer you the possibility of being in shape and at the same time getting away from stress, these types of activities are allied to develop your physical well-being internally and externally, with exercises that require mental work and contact with your inner self. At present its positive effect on our body is proven, being one of the most practiced activities to reduce stress.
  4. Run, run and run. If financially you cannot afford to pay for a yoga class or enjoy a massage, you still have no excuse to continue stressed, go for a run, exercise is one of the best tricks to combat stress, in addition to helping us release endorphins that make us feel good about ourselves. If you have a bicycle at home, do not hesitate to ride and pedal, there are no excuses to continue full of anxiety.
  5. Laugh, nothing better for stress than a movie that makes you laugh, than a program that makes you laugh out loud, this is one of the best therapies to help us reduce and combat almost all ills, including stress, that’s why smile with joy and you will notice the difference.
  6. This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

Tips.

  • Try to control stress from birth, if you feel that a situation will make you anxious, try to handle it correctly.
  • Try to find time for yourself and do some of these activities, your body will thank you.
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How to overcome anxiety

Do you feel worried or expectant like something bad is going to happen? Does your situation of constant alertness not allow you to relax? The anxiety is a psychological disorder that hinders our obligations, everyday life and relationships. Many times, we feel bad and we don’t know why; in others, we are aware of the non-sense of our state but, nevertheless, we are not able to control it. In this article we give you some tips to help you cope and escape from this disorder, in short, to know how to overcome anxiety.

Steps to follow:

  • To be able to combat a disorder, you must first know it and know what it is; understand it. Knowing what anxiety is will help you identify it and put your metabolism on alert if necessary.
  • Anxiety is like a self-defense device in the face of situations that our brain receives that are as dangerous. Therefore, something willing to warn us and save us from danger would not have to harm us. Accepting anxiety will help us overcome it. Many times, we have denied emotions or sensations. And what have we achieved? Let them grow.
  • We may think that anxiety is gripping us if there is evidence of these symptoms:
  • Nervousness.
  • Tremors.
  • Impatience.
  • Sleep disturbance.
  • Fatigue.
  • Difficult to focus.
  • Irritability.
  • Muscle tension.
  • Sweating.
  • Headache.
  • Did you know that not doing a task and having to remember it causes more anxiety than doing it right away? Surely you have heard of the 2-minuterule, apply it. If not, take note.
  • Experts say that if a task does not take more than 2 minutes, it is better to do it immediately than to put it off. Remembering it consumes more energy than carrying it out, in addition, the accumulation of tasks will have an effect on increasing our anxiety.  Getting organized will help us eliminate much of the anguish that anxiety generates in us.
  • Seeking quick solutions to anxiety is not recommended. Smoking, drinking alcohol or taking calming substances, even if they give us relief, this will only be momentary and instead of being beneficial, it can be the opposite and feel even worse than before taking them. Alcohol is a depressant (after drinking we will feel sadder) and tobacco is a stimulant (we will feel more nervous), in addition to the negative effects on our health as they are addictive substances.
  • Don’t be afraid to go to sleep. Normally, one of the moments when anxiety arises is at bedtime, when worries invade our thoughts.
  • Do you know the word assertiveness? Have you ever heard the joy: how good is silly?  Well, assertiveness is seeking the balance between our self and others. We have the right to say what we think and not like everyone, but above all, be yourself. Thinking too much about what others think of us and giving importance to that, the only thing that will generate us is tension, anxiety and will take away our freedom.
  • Relax physically and mentally, breathe well so little by little you will take control of the situation. Using good relaxation techniques will help you decrease anxiety and help you relax.
  • It is very difficult to get out of anxiety alone. Surround yourself with family, friends, children, partner, etc., and count on the help of your doctor if in your case you have gone to him to treat this disorder. A hug at the right time and a kiss can sometimes be very helpful.
  • Rest (our body needs to renew energy), laugh, do activities that you like, pamper yourself, listen to music, be happy what better against anxiety than feeling good and vital?
  • Our state of mind depends on the balance between the negative things of the day (worries, problems, obligations) and those that we find pleasant. The higher the mood, the less anxiety. Take walks outside if you like nature, read if you love reading, do crafts if you are creative, etc.
  • Interacting with other people helps us feel better. Talk, laugh, share with others; never isolate yourself from the rest of the world because you feel bad. And you, what do you do to overcome anxiety?

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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Relaxation exercises to combat anxiety

Restlessness, agitation, stress, excitement and a lot of insecurity, this is anxiety, that mental state capable of blocking us even in the most banal moments. We all suffer from anxiety at one point or another, as it is still a natural coping mechanism. When we are able to control it, it can be of great help, since it will allow us to maintain our concentration and alertness to face any challenge that lies ahead. But what happens when our anxiety overflows? The feeling of helplessness paralyzes the subject who suffers it and interferes with a person’s normal day-to-day activities. In this article, we want to teach you to control your anxiety in these types of situations, therefore, we have compiled the best relaxation exercises for anxiety. Recovering calm, tranquility and tranquility, you will be able to feel safe and face your daily life in a normal way.

Index.

  1. Causes and symptoms of anxiety.
  2. Benefits of relaxation.
  3. Breathing exercises for anxiety.
  4. Mind blank.
  5. Display.
  6. Other relaxation techniques.

Causes and symptoms of anxiety.

Anxiety is not always negative, as it is part of our natural adaptation mechanism. Thanks to anxiety, we are able to become alert, concentrate more and overcome any challenge. But not everyone controls their anxiety adequately. For many people, the feeling of nervousness or anguish causes them uneasiness, paralyzes them and contributes to their loss of self-confidence. This type of anxiety is intense and very long-lasting, so it interferes in the routine of the people who suffer it. The causes that can cause anxiety considered as a disorder are varied:

  • Genetics: As anxiety is part of a natural mechanism, it can be inherited through genes. There are naturally anxious people, as well as insecure people who are afraid of any situation of tension or stress that they are not able to control.
  • Circumstantial: Any traumatic event can cause anxiety. We are talking about accidents, attacks, fires. The feeling of anxiety in these cases can disappear once the problem is overcome. This type of circumstantial anxiety is called post-traumatic stress disorder and can last for months or even years.
  • Excessive consumption of some substances: Excessive consumption of narcotic substances, alcohol or drugs (ecstasy, amphetamines, LSD) can cause the appearance of anxiety. At a lower level, coffee or theine can also produce it.
  • Life experiences: There are moments that are not as traumatic as a minor accident, but that leave a mark inside you. Vital changes – whether positive or negative -, losses, changes in the workplace (both layoffs and promotions), can block you and make anxiety appear intensely. In those cases, the best thing you can do to combat it is to practice relaxation exercises for anxiety.

As for the symptoms of anxiety, you should know that it manifests itself both emotionally and physically. Both expressions are important and a doctor should be consulted in case they overflow and cannot be controlled.

  • Emotional symptoms: Irritability, paralysis, insomnia, difficulty concentrating, worry.
  • Physical symptoms: Overexcitement, sweating, high heart rate, muscle tension, dizziness, diarrhea, indigestion, tremor.

Exercising regularly, motivating yourself and trusting yourself, or avoiding the use of drugs or other substances that can fuel anxiety, are some of the methods that will help you prevent intense anxiety attacks. In this article, we will also teach you one of the most useful: relaxation techniques.

Benefits of relaxation.

Relaxing, taking air and breathing deeply through relaxation exercises will help us regain calm, balance and emotional stability. The benefits of doing relaxation exercises in episodes of anxiety are the following:

  • You will be able to control your breathing and, consequently, you will eliminate the hyperventilation that is causing the anxiety attack.
  • The oxygen provided by deep, calm breathing will help oxygenate your blood and improve your body, while balancing your blood pressure.
  • You will reduce anxiety levels, increasing, at the same time, your ability to cope with stressful situations.
  • With relaxation, you will be able to regain your confidence in yourself, which will also increase your confidence.
  • Relaxation will help you to fall asleep naturally and provide you with a deep, restorative and quality rest.
  • These exercises also improve digestion.
  • These types of exercises will help you overcome adverse situations, as they will make you stronger against diseases.
  • Thanks to relaxation exercises, you will be able to improve your physical and mental state, recovering and increasing your ability to concentrate and your self-esteem.

Breathing exercises for anxiety.

With relaxation techniques, you will be able to suppress both the muscular and mental tension that blocks you. Anxiety, as we have already mentioned, is generally produced by prolonged stress situations, so it is essential to regain calm and inner peace to be able to continue with your day to day.

The goal of relaxation exercises is basically to restore emotional and physical stability to overcome the period of intense anxiety. These exercises are suitable for everyone, except if you are a person who has certain medical restrictions, in that case you should consult with the doctor who takes your treatment. Relaxation techniques are perfect for anyone who suffers from tension, stress or anxiety and lives with symptoms such as insomnia or sleep disorder, muscle tension and pain, rapid heartbeat or nervousness.

Breath control.

All relaxation exercises to combat anxiety work through breathing, so the most important thing to deal with anxiety attacks is to control it. Shallow, shallow breathing, sighing, repeated yawning, or hyperventilation are common symptoms in times of anxiety. It is time to apply a simple exercise to control your breathing:

  • Sit comfortably and relaxed, with your back straight.
  • Breathe in through your nose instead of your mouth. Take in a good amount of air.
  • Breathe out deeply, breathing gently.
  • Notice how your abdomen widens when you take in air and how it becomes smaller when you exalt.
  • Do the exercise a couple of times in a row, taking a deep breath through your nose and gently letting the air go through your mouth.

Diaphragmatic breathing.

With this relaxation exercise for anxiety, you will also be able to control your breathing and restore stability and balance to your body and mind. To carry it out, you will need to be in a quiet place without noise. Follow the next steps:

  • Get into a comfortable position. Whether lying down or sitting, you should relax your muscles as much as possible.
  • Put one hand on your chest and the other on your stomach.
  • Then breathe in slowly through your nose, until you feel the hand that you have placed on your stomach swell. The hand on the chest should not move. Repeat until it comes out, it’s a matter of training.
  • When you have done this, hold the air in your stomach for a few seconds.
  • Release the air little by little through your mouth. Remember that the hand on the chest should not move while you feel the hand on the stomach move back to the starting position. And repeat the movement until you get calm.

Mind blank.

When you manage to control your breathing, it will be time to work your mind to combat anxiety. Although it seems very difficult to achieve, blanking your mind is possible. Try to stop your thoughts while doing the breathing exercises, as altogether it is the best technique to end anxiety:

  • While doing the breathing exercise, focus only on taking in the air and expelling it.
  • Put distance between yourself and the thoughts that haunt you. We suggest you count the exhalations slowly; at the rate you do them. Occupy your mind with just those numbers.
  • Try to get to number 5, both in the head and in the breath.
  • If in the meantime a thought has deconcentrated you and has settled in your head, you should set the counter to 0 and start the exercise again.
  • Repeat until you can do the 5 exhalations without thinking about anything else, then you can increase the number of breaths to leave your mind blank for longer. This is an exercise that requires consistency to master your thoughts.

Display.

Generally, meditation is confused with relaxation, although both practices go very closely together. To overcome anxiety, we suggest combining them:

  • Retreat to a comfortable place, away from interruptions and illuminate the space with a very dim light. A pleasant space for you.
  • Play music at a low volume that encourages relaxation.
  • Close your eyes and go back to breathing exercises, concentrating only on them. Feeling every breath and every breath. 1, 2, 3.
  • Make your mind travel. Take it to a beautiful blue sky and feel your body vibrate with the energy you receive from the sun. Focus the feeling that these types of days produce in you and soak up it, enjoying this visualization.
  • Then move to the sea or a stream. Listen to the sound of the waves or the water when navigating the river. Let your brain flood with the feelings these images produce. Let yourself be carried away by the visualizations and don’t think about anything else.
  • Little by little you will notice that your muscles relax and that the feeling of relaxation invades you. When you’ve done it, visualize yourself enjoying these moments. Alone, with no one around.
  • Wrap yourself in the feeling of relaxation, calm and peace for a few minutes and little by little stretch your muscles, still without opening your eyes. Little by little you should return to your stay, listen to the relaxing music that surrounds you and you will open your eyes again to feel like new. Has your anxiety disappeared?

Other relaxation techniques.

If relaxation exercises for anxiety haven’t worked, you might want to see a psychologist who specializes in stress and anxiety. He will give you the correct guidelines to regain calm, security in yourself or self-esteem and you will learn to manage stress with it. However, we want to propose other relaxation techniques that can help you overcome your crises.

  • Breathe deeply every hour. Stopping and regaining strength is not wasting time, it is investing in your own time and taking advantage of it.
  • Do neck stretches (sideways, up and down) and do rotation exercises.
  • Close your eyes for 5 seconds. Repeat the exercise about 5 times. The sense? Relax the face.
  • Massage your eyes and temple lightly. You’ll feel better.
  • If you are at home, faced with anxiety, wash your feet with hot water and salt. It is a good method of body relaxation.
  • Eat well, hydrate more, and exercise moderately.
  • Try to decrease the intensity of light or sound, so as not to overstimulate your senses. It is a moment of relaxation.
  • Take the time to be with yourself, enjoy every moment and do activities that satisfy you.
  • Sleep 8 hours and rest deeply. It will revitalize you.
  • Identify which parts of your body you tense the most during your anxiety attacks and work with them, stretching the muscles and loosening the areas.
  • Love yourself more and think more about yourself, about what makes you happy.  Everything else has a solution.
  • Think or write 10 thanks a day. It is an exercise that will help you connect with the most positive part of yourself. You will relax.
  • Try to keep your mind distracted, away from the problems that are blocking you. When you have enough courage, it will be time to face them.

Remember that anxiety is a natural state that we all, at one time or another, must go through. Of course, you must work on yourself, your nerves and your self-esteem to prevent them from becoming continuous crises that do not let you advance or enjoy life.  Think that there are professionals willing to help you if you can’t do it yourself, but relaxation exercises will help you reduce the symptoms of your anxiety. Test it!

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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How to live without stress

Tired of being stressed out? Think that living in a situation of extreme nerves can alter your state of health because, when we are stressed, our body reacts by releasing hormones related to tension (such as adrenaline), respiration and heart rate are also increased, our muscles tighten and our brain works much faster.

All this can cause us to suffer from insomnia, headaches, anxiety, stomach problems or tachycardias, therefore, it is essential to learn to get away from this situation and promote healthy habits that help us feel better and take care of our health. In this article we are going to give you some tips that will show you how to live stress-free with simple changes that you can apply right now in your day to day life.

Steps to follow:

  1. One of the factors that produces the most stress is having too many things to do, responsibilities or pending tasks that only depend on you. So, in order to live without stress, the first thing we have to do is organize ourselves, plan everything that we have to do and give it a priority to be able to know what we should do in the first place.
  2. For this reason, we recommend that you write down all the tasks that you have to do in a notebook and that, once written, you begin to mark the priorities: which one has the most urgency, which one can wait a few days, and so on. Once you have determined this planning, you will only have to start organizing the hours and time that you can dedicate to it so as not to overwhelm yourself.
  3. Sometimes we are burdened with many obligations and responsibilities that we don’t really have. So, another advice is to focus, think about those tasks that depend exclusively on you and start working on them, the others can wait and, what’s more, you can delegate responsibilities and ask someone to help you. For example, if at work you have tasks that depend only on you and others in which they can help you, ask for help, do not create a “superman” or “superwoman” and begin to be consistent with the work.
  4. The same at home, the children are a matter of both and, if you do not arrive, you can also ask family and friends for help when you are with more work than usual. Only in this way, by determining what you are essential for and what you are not essential for, can you begin to do what is really necessary, focus on your real obligations and thus reduce the feeling of stress.
  5. To be able to live without stress, it is necessary that you dedicate time to doing what you like. Having the whole day loaded with obligations and not having a break will affect your health, your mood and can lead you into a depression because you cannot enjoy life. So, within the organization that we have indicated in the first section, you should also dedicate, a day, at least 1 hour to yourself: reading, listening to music, going to the gym, to dance classes, etc.
  6. Exploit your hobby, do not abandon it and so you can return home, to your routine and obligations with a much kinder attitude, a renewed energy and having released hormones that help you feel better. So, organize your obligations but also give yourself some time a day just for you, you can do it!
  7. Another aspect that we must begin to practice to reduce stress in our life is to learn to say NO. There are many people who, both in work and personal life, carry obligations and responsibilities that they could not do; It may be because they do not want to make their boss ugly or because they believe that nobody will do it better than them.
  8. But before accepting all the positions that are proposed to you, it is essential that you value if they have a place in your agenda and that, thus, you can be consistent with the time you have and the time you can dedicate to it. In the event that you can’t, you have to say no without regrets or any kind of burden. Your physical and mental health comes first, don’t forget it.
  9. It is also recommended that you incorporate some relaxing practices into your life that will help you escape from periods of stress, relax your mind and feel much better. In this sense, you can start practicing yoga, for example, which is a discipline that requires great concentration and forces us to focus on our body and breathing.
  10. If it doesn’t go much with you, you can also go to a spa, go every so often to enjoy a relaxing massage or do meditation. Think that meditation is one of the best practices to deal with stress because it makes you reconnect with your interior, that you try to leave your mind blank and that you can give yourself that mental rest that you need so much.
  11. In addition to this, you should know that you can also take advantage of some of the benefits of natural products that will help you relax, reduce your nerves and provide you with a greater sense of well-being. There are many ways to reduce stress naturally,  but here are the best ones:
  • Jasmine infusion.

This plant is known to the Orientals thanks to its great ability to calm and reduce bad mood. So, a good idea is to prepare an infusion with this natural plant and take it 2 times a day to get more relaxed.

  • Dark chocolate.

They say that chocolate is the best substitute for sex and this statement is based on the fact that by eating this ingredient we get our body to release endorphins, the hormones responsible for pleasure (the same ones we release when we make love, for example).  Therefore, a good idea to live without stress is to drink some dark chocolate, which also helps reduce levels of cortisol, that is, the hormone that causes stress.

It is also advisable that you make some changes in your daily habits and bet on a healthy life that invites you to rest and that has a nutritious and healthy diet, according to the needs of your body. Therefore, we recommend that you:

  • Eat healthily: Having a diet rich in vitamins and minerals and low in fat allows your body to function better, does not exhaust itself with difficult digestions and can take advantage of most of the nutrients that enter the body.
  • Reduce sweets: Trans fats stress our body by having to metabolize products that are harmful to health and that only produce toxins. So, within what you can, reduce the consumption of industrial pastries, cakes, candies, etc.
  • Reduce alcohol and drugs: These substances that are harmful to our health also alter our normal functioning of the body in addition to making it excited and more altered.
  • Reduce caffeine: Both coffee and caffeinated soft drinks should take a back seat in your diet to be able to live without stress since this substance is exciting and will put our body in tension.
  • Exercise: Sport also produces the release of endorphins, which will help you feel much better after training, more relaxed and in a better mood. Exercising 30 minutes a day or going to the gym 3-4 times is a great practice for healthy living.
  • Rest: It is essential that you sleep 8 hours a day, at least, in order to allow the body to recover, the cells to regenerate and that you are ready to focus on a new day with energy and vitality.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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How to detect acute stress disorder

The acute stress disorder is a response to a traumatic event that leads a person to a state of anxiety and concern. The symptoms of acute stress disorder usually appear during or immediately after the traumatic situation has occurred. They tend to last for at least 2 days and can last for 4 weeks after the traumatic event has occurred. The person who experiences this type of disorder tends to relive the traumatic event quite frequently, producing significant discomfort that often causes deterioration in various aspects of their life. Next, we will introduce you to how to detect acute stress disorder.

Steps to follow:

  1. Anxiety and other symptoms. While the traumatic event occurs or after it occurs, the person experiences great anxiety. This manifests itself through difficulties sleeping, irritability, difficulties concentrating, among others. There are also a series of symptoms that we will describe below: subjective feeling of dullness, detachment or lack of reactivity, ignorance of their own environment, derealization, depersonalization and dissociative amnesia.
  2. Subjective feeling of dullness, detachment or lack of emotional reactivity. The person does not seem to feel or show any kind of emotional reaction and is disconnected from all kinds of affectivity. There seems to be no emotional response to what is happening to you. He also experiences a reduced awareness of the environment; the person seems to be stunned by what is happening to him.
  3. Derealization and depersonalization. The person feels that the world around him or what is happening, is something unreal, that is far from his reality. You feel that the situation you are experiencing is like a scenario that does not correspond to your life.  Regarding depersonalization, the person feels strangeness in relation to himself, experiences the sensation of not being himself, of being an external observer of what is happening to him.
  4. Dissociative amnesia. This type of amnesia is related to the inability to remember important aspects of the traumatic situation. This type of amnesia is partial (since it does not forget everything that happened, but only the most important thing) and it is highly selective, since the brain chooses which events to forget.
  5. Repetition. The person who goes through an acute stress disorder, usually relives the event in various ways, either through images, thoughts, dreams. Even avoid those stimuli, places or people that remind you of the trauma. Exposure to these stimuli not only makes you relive the trauma but also causes the person great discomfort.
  6. Daily life. These reactions that the person has based on the traumatic situation, generate a deterioration in various aspects of their life, be it the work, social, family environment. The person has difficulty facing these situations and even this often influences the need to ask for help to solve it.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

Tips.

  • If you think someone has acute stress disorder, see a specialist.