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A question that psychologists are frequently asked is How can I avoid anxiety? o How can I avoid developing an Anxiety Disorder? But to answer this question, it is necessary to know how we can define anxiety and some relevant aspects.
What is Anxiety and some Statistics
Anxiety is a common mental disorder that affects many people around the world. According to the World Health Organization (WHO), it is estimated that around 275 million people worldwide suffer from anxiety disorders. Thanks to the psychotherapy process, people can learn to identify the factors that trigger their anxiety and discover and develop strategies to control and reduce it.
There is no absolute formula, since each person is different and different factors increase their anxiety levels.
⏩ It is estimated that around 3.6% of the world population suffer from anxiety disorders. In the United States, it is estimated that 31.1% of adults experience some type of anxiety disorder at some point in their lives.
We must know that Normal anxiety is a natural response of our body to a real threat. The problem comes when we experience this involuntary response without apparent danger. developing into a clinical anxiety or potential Anxiety Disorder. At this time it is urgent to seek professional help, since if not done, it can trigger an anxiety crisis or panic attack where it is necessary to medicate or hospitalize until balance is restored.
To reduce anxiety, it is important take preventive measures and seek treatment as soon as possible.
⏩ Some effective strategies to reduce anxiety may include conscious breathing, mindfulness, regular physical exercise, psychotherapy, progressive muscle relaxation and exposure therapy.
It is also important to maintain healthy habits, such as a balanced diet, good sleep hygiene, and avoiding substance use that can increase anxiety, such as caffeine, alcohol, and certain psychoactives.
Claudia Overcame her Anxiety Disorder
Claudia, a 44-year-old woman, had been suffering from anxiety attacks for 8 months. Every time she felt stressed or overwhelmed, her body I began to shake, sweat, and had difficulty breathing.. These attacks became more and more frequent and began to affect his daily life, avoiding situations that could trigger them.
Claudia decided to seek professional help and began cognitive-behavioral therapy with a psychotherapist specialized in anxiety disorders. During therapy, Claudia learned to identify catastrophic thinking patterns that were fueling his anxiety attacks. He also learned relaxation and breathing techniques to help reduce tension and anxiety and began to increase your emotional intelligence levels.
Over time, Claudia began to feel more in control of his emotions and experienced a significant reduction in the frequency and intensity of his anxiety attacks. He also learned to face his fears and avoid avoiding situations that could trigger his attacks.
Finally, Claudia was able to recover her daily life and feel more confident and secure in herself thanks to therapy. Psychotherapy gave him the tools and guidance needed to overcome his attacks anxiety and recover your emotional and mental well-being.
An Effective Exercise to Reduce Your Anxiety Levels
An effective exercise to reduce anxiety is the diaphragmatic breathing technique, also known as abdominal breathing. This breathing technique helps reduce stress and anxiety levels by slowing breathing and improving the exchange of oxygen and carbon dioxide in the body.
Here is an example of how to perform this exercise that I call “The 3 7s”:
1. Sit in a chair with your back straight and feet on the floor or lie down in a comfortable position.
2. Place your hand on your chest and the other on your abdomen, just above your navel.
Breathe slowly and deeply through your nose as you feel your abdomen expand little by little, while trying not to move your chest or raise your shoulders.
3. Hold your breath for 7 counts.
4. Now exhale slowly through your mouth while gently contracting your abdominal muscles, feeling your abdomen slowly deflate in 7 counts.
5. Repeat this process 7 times, trying to focus on the sensation of the breath as you consciously inhale and exhale.
6. You can do this exercise several times a day, I recommend doing it in the morning, at noon and before bed, especially when you feel that anxiety levels are increasing. It is important to be consistent and practice the diaphragmatic breathing technique regularly to obtain better results.
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In summary
Anxiety is a common mental disorder that affects millions of people around the world. To reduce anxiety levels, it is important to seek treatment as soon as possible and take preventive measures such as mindfulness, regular physical exercise, and psychotherapy.
Additionally, if you want to reduce your anxiety levels, you need to maintain healthy habits such as a balanced diet, good sleep hygiene, and avoid the consumption of substances that can increase anxiety symptoms.
I hope you have a great day!
Creation and Writing: Ruben Echavarria
Review and SEO: Aleja Ordóñez
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