Social Phobia and Anxiety: lowering levels of anxiety
Proper exercise helps to tone muscle, avoiding both excessive rigidity and activation of the nervous system, promoting a healthy tiredness that promotes sleep and calms the thoughts and ruminations excess. If our physical condition is deplorable (have symptoms such as lightheadedness, dizziness, nausea) and we can not tolerate intense exercise, you can choose to divide it into small pieces throughout the day and from a very gentle pace until well enough to win a Efforts to address more demanding. We also can play a sport or leisure we like it we enjoyed in the past.
Sleeping and eating habits
The extra effort involved a disorderly life weighs himself, a factor in the overall result of excessive anxiety. Regular sleep, so that is sufficient and that the body find relief in order to be adapted to a systematic routine, can help reduce stress. A varied and not too heavy favors control of many gastric symptoms that are favored in a state of anxiety (diarrhea, constipation, gas, upset stomach, etc). Many people detect the degree of anxiety about the sensations they produced in the stomach, others for feelings of morning sickness: a one and the other should not be complicated by inadequate nutrition. A high level of anxiety influences the timing of sleep is more difficult because they appear in the mind bursts of thoughts that reveal or we do, when we were going to relax, tired with heavy soul-searching and arduous preparations for the next day. The result is that steal time from sleep because our state is too fragile to withstand these provocations.
It would be advisable that while we can not recover fast asleep capacity we help ourselves by choosing a different time for reflection and planning of the day we leave for the next morning. In return we will relax thinking of pleasant things or reading an article from those that induce sleep. If we are more than 15 ‘between the sheets removiéndonos unable to sleep, instead of making us bad blood, it is preferable to get up and continue reading the article or heavy viendoun boring television program until we notice that the eyelids are heavy and then we go back to bed . The anxious person can be tortured with ease by the fact that if you have trouble falling asleep will be difficult to clear the next day and is tormented by the idea of approaching the time of awakening. It is better in this circumstance in mind that if you have to sleep a few hours is better to accept that because of endeavor, protest or complain even less sleep. Neither his status as the next day will not be sorry to think, unless you are obsessed with the process is repeated ominously, that in the days after his own body will fight to recover.
The same anticipation or fear that just can not sleep asleep can cause bad (just as the fear that assails us a navajero in a dark alley that produces calm Let’s walk through the area). We must remember falling asleep is something passive, something we do not put much effort of will and if we drive with the lash of the phrase “I have to sleep!”, Therefore the method to make the dream come without panic seeing the big picture of how we hope, is to do nothing, not even thinking about it, just living the day (so do not ask us unrest last minute consolation), and round off the evening with activities neutral (not too exciting not too nasty).
In a situation of stress reduction is imposed some of our aspirations. We can not force the pace to fit more things in the same period of time, and must be selected with criteria of relevance, trying to delegate or defer the rest. Even if we decrease the amount can be so fast to go with the same haste and speed of when we afanábamos, leaving holes of sudden inactivity as one eats in a citation and No food that is seen in the plane and spent the rest of the meal nervous waiting for the others run out. Slow means slow forcing our every move “walking speed,” betting wallow with perfection and polish what we have at hand (for example, writing a very good letter, select the words, phrases expand going into details and considerations, review the work or introduce small improvements creative). Feelings of emptiness there to fill them with something to help us meet this desquiciarnos not crack unbearable, attending carefully to what we observe around us right to where I am Shelock Holmes, as is the person I am, playing to create fun, entertaining and relaxed to provide enjoyment to the time you spend and spend and becomes a living.
The wisdom and cunning in planning our activities is another convenient tool to reduce stress, knowing insert appropriate breaks to relieve anxiety dela growth or changing the type of task to a softer or bearable, to recover the good nature and deal hardness always ample conenergías days instead of flagging. We must not forget that at the end of the day we are to satisfy different needs and not neglect them is a way to harmonize, spending time with friends, to our readings, music and personal pleasures, with moments of emotional contact. As the different selves that we are, we review and strengthen the skeleton and the plot that we hold.
If symptoms of anxiety or consequences reported in psychosomatic disorders (those in which the stress a risk factor, triggering or aggravating) are too unpleasant or disabling, we can use a pharmacological aid. Sedatives and anxiolytics can be helpful on todosi give them support a modest role, interésy putting our firm intention to change bad habits, eliminate the causes of anxiety and learn to improve our emotional control. It is considered inadequate and dangerous tranquilizers like a drug that gives relief to keep doing what were doing, but without unpleasant consequences (something like if someone asked the doctor a medicine for stomach pain to continue giving to binge at will).
Relaxation exercises, breathing and yoga are as powerful as a drug, though somewhat more laborious. It may be a good investment to learn these techniques will be useful not only to meet the present time, but to help us take care of the burdens that we lay ahead.
Hands-on activities are very convenient for the persons in distress and concerns are intellectuals. The artistic hobbies and DIY we make contact with simple objects and sweeten us, making sink our roots in reality. Enjoying nature has similar beneficial effect. People whose stress has a physical origin (grind unstoppable, children fluttering, heavy physical exertion, stultifying mechanical operations, etc..) But rather in the opposite, to park the body and working your mind with things that stimulate the intellect (not that aturdan, such as laying on the couch and watch TV for hours), as it could be a learning (languages, computers, tutorial) or associational activity (apa, local NGOs, etc..) or playful.
If you have a partner should devote attention and use it as we do, trying to cultivate mutual attraction. Satisfactory sexual intercourse (to prevent them becoming demanding, compulsive or routine) have a very beneficial effect to scare up tension. It can be a good time to improve communication and the art of loving.
Increase social, network, participate in conversations, informal meetings and cultivate friendships are positive ideas and laudable in themselves and should not be ignored thinking that the “withdrawal and isolation” more reassured us (the idea of lost in a mountain resort). There is indeed a form of relaxation is to simplify (lie, not seeing anyone, do nothing, stunned with things we do not complicate life) and there is another form of relaxation that comes from the satisfaction and encouragement of us bothered to do something with some quality, having an interest in others and the outside world (the idea that the world around us is a spa). Particularly should calm down by the affective link with the vitalizing contact with people around us, from the neighbor to our partner or family.