How to manage anxiety and stress

Have you recently felt overwhelmed, difficulty concentrating, tiredness and palpitations? If so, it is probably because you are more stressed than usual. However, do you really know what stress is? Under normal conditions, stress is a natural process where our body reacts to external situations that are threatening to us.

This process requires physical and mental effort to deal with these types of situations. The problem with this is that if the person fails to manage these emotions, stress can affect both their health and well-being, causing negative symptoms, such as anxiety. For this reason, in the following article we will explain how to control anxiety and stress with a series of tips and exercises.


  1. What is nervous anxiety and what are its symptoms?
  2. What is stress?
  3. Causes of anxiety and stress.
  4. How to manage anxiety and stress?
  5. Exercises to combat anxiety and stress.

What is nervous anxiety and what are its symptoms?

If you suffer from high stress and anxiety and to prevent it from becoming even more complicated, thus being able to solve it as best as possible and as soon as possible, we recommend that you contact medical specialists , psychiatrists and psychologists, such as Psychologists Málaga Psico Abreu, a group of psychology cabinets that has 4 centers in Malaga and a history dating back to 1995. Among the specialists of these Malaga psychologists are psychologists specialized in the treatment of stress and anxiety.

The nervous anxiety is a process that appears as a symptom of high stress. For example, if we are having a stressful situation such as crossing a dark street while feeling unsafe, anxiety can arise. The problem with this state that brings together stress, nerves and anxiety is that, generally, it does not go away when the stimulus that causes stress has disappeared, but the anxiety can get worse over time. Continuing with the previous example, if at first it can stress us walking in a dark area, anxiety can cause us to finally become afraid until we leave the house at night.

Among the symptoms that we can experience with nervous anxiety and that are the most common and constant we find: excessive worry, irrational fear, sleep problems, panic attacks, stage fright, compulsive behaviors, chest tightness and palpitations.

What is stress?

As we have already mentioned, stress is a response process that occurs when our body automatically reacts to an external situation that is threatening to us, such as a job dismissal, exam time, a wedding or the loss of a being Dear. However, this response mechanism requires both physical and mental effort that, if we do not know how to manage, will end up affecting our health and can take a long time.

Causes of anxiety and stress.

The cause of stress is usually an external situation that affects us and negatively alters us, such as being at exam time, having a lot of work, a new challenge or a romantic break, among many other reasons, and this state, normally, disappears at the moment in which the stressor disappears. Thus, stress occurs when we believe that there is something that we cannot assume, whether it is happening now or has happened and we have not yet been able to process and assume.

However, anxiety appears when there is a high level of nervousness, restlessness, etc., which is caused by great worry and fear for something that is not currently present, whether it has been before or not (for example, that is why we imagine that could happen).

How to manage anxiety and stress?

If you are going through a stressful situation and you notice that sometimes anxiety can get you, it is normal that you look for a solution to this problem. Therefore, below, we give you a series of recommendations on how to control nerves, anxiety and stress:

Know the problem and its symptoms.

Many times, ignorance of the symptoms that causes anxiety can cause them to be more serious and make the situation worse. Therefore, if you wonder how to control anxiety and stress, the first step to your recovery is to know what exactly this problem consists of and what its symptoms are.

Interpret anxiety differently.

As we have explained, constant anxiety usually appears when the stimulus that stresses or worries us has not even appeared. Therefore, it is recommended that you try not to magnify and learn to take it in a more realistic way and relativize the problem and the situation.

Put your attention on other things.

It is very common that when a person is experiencing anxiety and stress, they worry excessively about a situation. Therefore, another way to control our nerves and anxiety is to force ourselves to think of something else or do something else to distract ourselves from the issue that concerns us.

How to calm anxiety quickly.

Sometimes a person’s anxiety gets out of control and they end up with an anxiety attack.  These attacks are characterized by causing symptoms such as shortness of breath, hyperventilation, tremors, and increased temperature and heart rate. To quickly calm anxiety, it is recommended to try to change the focus of attention and think about something else that helps us reduce these symptoms, as well as focus on breathing in a regular way to try to slow down.

It is better to learn all these guidelines step by step from the hand of a therapist psychologist, because with the guidance of a professional it is easier and it is easier to feel secure in achieving it.

Exercises to combat anxiety and stress.

In addition to the above tips, we also recommend the following exercises that will help you combat anxiety and stress:

  • Relaxation techniques: These consist of techniques that focus on the control of breathing. With just a few minutes a day, you can reduce anxiety symptoms like muscle tension and shortness of breath.
  • Meditation: This exercise can help us focus on other things instead of stress and anxiety. Also, the more we practice meditation, the higher our level of self-control.
  • Self-instruction technique: This exercise consists of giving yourself instructions to help you think in a positive way, since many times when we get nervous, we tend to have mainly negative thoughts.

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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