Practical guide to managing anxiety
9/01/2025
Did you know that you can help yourself manage anxious symptoms?
Here we show you how...
First, you need to understand what anxiety is and how it works:
Anxiety is the body’s natural reaction to stress or danger. However, when it becomes persistent or disproportionate, it can interfere with daily life, manifesting both emotionally and physically.
Symptoms of anxiety:
Palpitations or increased heart rate.
Chest tightness or difficulty breathing.
Restlessness or feeling “on edge.”
Repetitive or catastrophic thoughts.
Difficulty concentrating.
Muscle tension or tremors.
Sleep disturbances.
Triggers:
Each person has different triggers that may increase anxiety. Some of them include:
Social or performance situations (such as public speaking).
Financial or work problems.
Personal conflicts.
Major life changes.
Health concerns.
Identifying your own triggers is an important step toward managing your anxiety more effectively.
Identifying catastrophic thoughts
Anxiety is often accompanied by irrational or negative thoughts that increase worry.
When these thoughts appear, you can ask yourself:
What evidence do I have that this thought is true?
Am I exaggerating the situation?
What would I say to a friend if they were thinking this?
Challenging these thoughts helps reduce their emotional impact.
Emotional regulation techniques.
Deep breathing:
Meditation or mindfulness:
Gradual exposure to feared situations.
Avoiding situations that cause anxiety can reinforce fear. Gradual exposure allows you to face them in a controlled way:
Make a list of feared situations, ordered from least to most anxiety-provoking.
Face the least challenging situation until you feel comfortable.
Move on to the next level on the list.
Over time, these experiences will reduce the intensity of your anxiety.
Caring for Body and Mind
Physical and mental well-being are essential to managing anxiety:
Regular exercise: Helps release tension and promotes the release of endorphins.
Balanced diet: Avoid excessive coffee or sugar, which can worsen anxiety symptoms.
Adequate sleep: Establish routines to improve sleep quality.
Social connections: Talking with friends or family can help you put worries into perspective.
Remember
Self-managing anxiety requires time and practice. If you feel you cannot handle it on your own, seek professional support. Psychological therapy and other interventions can make a big difference.
Start today by taking care of yourself and prioritizing your emotional well-being!
Practical guide to managing anxiety
9/01/2025
Did you know that you can help yourself manage anxious symptoms?
Here we show you how...
First, you need to understand what anxiety is and how it works:
Anxiety is the body’s natural reaction to stress or danger. However, when it becomes persistent or disproportionate, it can interfere with daily life, manifesting both emotionally and physically.
Symptoms of anxiety:
Palpitations or increased heart rate.
Chest tightness or difficulty breathing.
Restlessness or feeling “on edge.”
Repetitive or catastrophic thoughts.
Difficulty concentrating.
Muscle tension or tremors.
Sleep disturbances.
Triggers:
Each person has different triggers that may increase anxiety. Some of them include:
Social or performance situations (such as public speaking).
Financial or work problems.
Personal conflicts.
Major life changes.
Health concerns.
Identifying your own triggers is an important step toward managing your anxiety more effectively.
Identifying catastrophic thoughts
Anxiety is often accompanied by irrational or negative thoughts that increase worry.
When these thoughts appear, you can ask yourself:
What evidence do I have that this thought is true?
Am I exaggerating the situation?
What would I say to a friend if they were thinking this?
Challenging these thoughts helps reduce their emotional impact.
Emotional regulation techniques.
Deep breathing:
Meditation or mindfulness:
Gradual exposure to feared situations.
Avoiding situations that cause anxiety can reinforce fear. Gradual exposure allows you to face them in a controlled way:
Make a list of feared situations, ordered from least to most anxiety-provoking.
Face the least challenging situation until you feel comfortable.
Move on to the next level on the list.
Over time, these experiences will reduce the intensity of your anxiety.
Caring for Body and Mind
Physical and mental well-being are essential to managing anxiety:
Regular exercise: Helps release tension and promotes the release of endorphins.
Balanced diet: Avoid excessive coffee or sugar, which can worsen anxiety symptoms.
Adequate sleep: Establish routines to improve sleep quality.
Social connections: Talking with friends or family can help you put worries into perspective.
Remember
Self-managing anxiety requires time and practice. If you feel you cannot handle it on your own, seek professional support. Psychological therapy and other interventions can make a big difference.
Start today by taking care of yourself and prioritizing your emotional well-being!