Anxiety

Anxiety is a state of agitation, fear and worry. In certain situations it is normal to feel anxiety, for example, in an important meeting or during an exam. But, when anxiety interferes with daily activities it is necessary to take action. In case the anxiety is paralyzing and very frequent, it is necessary to look for help, no one should have to fight or overcome anxiety processes or panic attacks on their own. 

Also, when friends and family say phrases like, “You just have to face it” or “I couldn’t do this or that, and one day I just did it, and now you see, I don’t have any problems”. Let’s understand that our loved ones say it with the purpose of helping, but this can cause more anxiety, and each human being must follow his or her own process.

Now, there are certain actions we can take that can help us decrease and control anxiety, for example neurofeedback and meditation. Since each person is different, it is important to try different techniques and stick with the one that works for us. That is, we can try one or another technique and stick with the one that works for us. It is not necessary to implement absolutely every technique.

This is a list of techniques that can help with anxiety, it is advisable to try a few of them and choose the most useful for oneself:

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Meditation

Meditation is always good, the goal is to find a guided meditation that really helps to leave the mind blank. During meditation it helps to focus on a single thought, for example, a white wall. This way we avoid other thoughts coming to our mind and interrupting the meditation. Learning to meditate is a long process, but it is well worth it.

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More water, less caffeine and alcohol

Water is important for the whole organism and is also the main component of our brain, and therefore, it is indispensable for its functioning: it helps to improve memory and allows the circulation of nutrients.

On the other hand, caffeine and alcohol alter the nervous system, worsening anxiety processes.

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Eating better

Remember that even though the brain represents only 2% of the body weight, it consumes 20% of the energy, that is why it is important to give it good quality and nutritious food. 

Consume 3 to 4 nuts a day or 7 to 8 almonds, in one serving at mid-morning or in two servings at mid-morning and mid-afternoon. Nuts and almonds are food for the brain!

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Diaphragmatic breathing

Learning to breathe properly is very important, and there are certain exercises that can help calm us down in times of anxiety. 

Place your hands on your belly, between the button and the ribs. Inhale slowly and feel how the air pushes your hands, hold the air and then exhale through your mouth slowly. Repeat a couple of times, three times a day or when you feel anxious.

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Exercise

Low intensity physical exercise, such as yoga or walking, causes our body to produce serotonin and dopamine, the main happiness hormones. Thus, exercise is not only physically useful, but also beneficial for our mental health.

We should perform 30 minutes of exercise a day, between 3 to 5 times a week.

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Sleep

Sleeping 7 to 8 hours a day is necessary to recover and recharge. When you have anxiety, sleep gets troubled, that’s why it’s important to create a sleep routine. First, it is necessary to disconnect from the cell phone at least 15 minutes before going to bed, then a short meditation can be done. It is also good to go to bed at the same time every night and take a short nap of 20 minutes after lunch, to recharge your energy and sleep better at night.

On the other hand, these are the techniques that can be followed with professionals:

neurofeedback-training

Brain training with neurofeedback teaches to regulate brain waves and in this way to decrease and control anxiety processes and panic attacks. Neurofeedback generates permanent changes, so every time the anxiety level decreases and situations become manageable. In addition, meditation and the consumption of adequate food, reinforce the benefits of neurofeedback.

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Therapy

Therapy allows to identify the causes of anxiety and gives tools to control anxiety processes. Therapies can be performed both individually and in groups, this will depend on each person and the recommendation of the professional.

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Medication

The medication can be used to reduce the peaks of anxiety and ideally accompanies therapy or neurofeedback, in this way an integral intervention of the anxiety processes is carried out.

Note: Remember that the medication must always be prescribed and accompanied by a doctor.

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