The more than 40 million Americans with anxiety disorders are well aware of the terror of the mental and physical symptoms of this affliction. Paralyzing headaches, shortness of breath or obsessive ruminations make the simplest everyday tasks insurmountable.
Even people who do not have troubles sometimes experience these manifestations and emotions during stressful situations (such as work problems or financial problems).
However, there are techniques to limit and manage the problem. We asked specialists to give us their tips and to tell us when to consult a professional. Here are a few tips
1.GIVE A COLD TO YOUR ANGOISSE
Sheri Heller, a New York psychotherapist, suggests literally extinguishing stress.
She recommends dipping her hands in ice water or splashing her face. “Stimulating the sensory system with cold water takes over the feelings of dissociation that are usually associated with anxiety, and the production of cortisol increases, resulting in immediate relief,” she says.
2.TIGHTEN THE FISTS
If the sport is excellent to fight against anxiety, you can not really go for a jog at the slightest panic attack. However, it only takes a few movements, even very simple (like contracting and releasing some muscles) to feel positive effects, says Nicole O-Pries, therapist in Richmond (Virginia).
“Put your hands on your legs or along your hips, shake your fists as hard as you can get angry, take a deep breath and let your hands relax a bit by exhaling. your fists, until your hands are completely open, then stretch your fingers as much as possible, regain awareness of your body and notice that your anxiety points have calmed down. “
3.RECTIFY A SMALL SOOTHING PHRASE
Carol Howe, a specialist in spiritual psychotherapy in Orlando, Florida, explains that when the body is in a state of stress, the physical discomfort must first be remedied before it can calm down.
“Take at least three deep breaths by inhaling through your nose and exhaling through your mouth Repeat slowly three times: ‘I’m fine and we love each other.’ You should start to feel calmer. “
4. ALLOW TO FEEL THIS ANXIETY
And yes, you read correctly. Sometimes the more you try to fight that feeling, the more it gets stronger, Carol Howe says. Acknowledge that you feel anguish and give yourself the right to feel bad.
“I know it can be scary, but it’s when you resist that anxiety sticks in. If we welcome it, it goes through us and disappears.”
5. LEAVE FREE COURSE TO YOUR TEARS
Sometimes, crying helps to get through the crisis, recalls Sheri Heller. Studies have shown that this action has therapeutic virtues. Often, this is the sign that we need to evacuate our emotions.
“Usually, anxiety is a reaction to repressed or repressed pain,” she says. “In these cases, consciously allowing oneself to cry may be the catharsis necessary to soothe the nervous system.”
6. PUT SOCIAL NETWORKS ON SIDE
People suffering from anxiety easily feel overwhelmed by the expectations of others, and seek to cultivate an irreproachable image on social networks. Lauren Rose, a psychotherapist in Rye, New York, suggests to people whose newsfeed generates anxiety (because they are afraid of missing something) to take a break.
“Social networks, and more generally internet browsing, tend to increase anxiety and fear because of inaccurate or irrelevant information,” she says. “But it’s not all bad, online support groups are also used to help people feel less alone.”