The RAE defines anxiety as: “The state of agitation, restlessness or distress of the mind. However, really those who have suffered it at some time, suffer it sporadically or for those who are its great companion of the day to day is something that deserves a definition of more than nine words.

First of all, not all anxiety is harmful to our body and mind, there is a certain level of positive anxiety, that little worry that helps us in complicated situations to succeed. That is, it helps us to be alert to possible dangers or aware of relevant events. It works as a kind of inner “guardian angel”.

Anxiety can also be negative

On the other hand, we find the negative anxiety …How is it different from the previous one? this type of anxiety provokes an exaggerated and irrational fear of an event (such as the fear of speaking in public, of going up in an elevator, etc.) which, apart from the obvious psychological reactions, is accompanied by physical reactions (sweating, palpitations, trembling, gastric discomfort…) in the face of the expectation that something catastrophic will happen even though this is very unlikely.

Various disorders are derived from negative anxiety, such as

  • Panic disorder
  • Obsessive-compulsive disorder (OCD)
  • Post-Traumatic Stress Disorder (PTSD)
  • Social phobia (or social anxiety disorder)
  • Specific phobias
  • Generalized anxiety disorder (GAD)

Techniques for reducing anxiety

Although each of them has a specific treatment, we can add a series of techniques that help to improve the states of anxiety:

1. Physical exercise

Physical exercise will help us to avoid excess activation of the nervous system and to achieve a more restful sleep . If our physical condition does not allow us to exercise, we can opt for gentle rhythms at short intervals.

2. Sleep and eating habits

An unbalanced diet can be detrimental to some gastrointestinal symptoms associated with some states of anxiety, a healthy and balanced diet will help us to control it . Regarding sleep, the benefits of sleeping well are obvious, if we see that anxiety does not let us sleep (or worse, the thought that we cannot sleep, does not let us sleep) we can choose to read something boring until sleep itself comes to visit us.

3. Modeling (observation)

As we learned from Albert Bandura, we can use modeling by observing other people who do not show anxiety about events that we do not show those feared sensations. Even talking with people who have managed to overcome anxiety problems and who comment on the techniques that have worked for them will make you regain hope that you can control it.

4. Sense of humor

Our tendency to react to situations that cause us anxiety is to react negatively and take it too seriously. Sometimes a person with anxiety cannot realize how ridiculous their reaction can be. It is important to see also the fun and optimistic part of the issues . For example, when faced with a recurring thought, we can try singing it or telling it to ourselves in another language.

5. Meditation and Mindfulness

You have probably already heard of Mindfulness , a meditation technique that will help you to achieve full attention . In a relaxed environment, where you make sure no one is going to disturb you, focus on your breathing, body sensations, sound or an object and practice mindfulness. If you want to know different ways to practice Mindfulness, you can read our article: “5 Mindfulness exercises to improve your emotional well-being”.

6. Methods of distraction

If we use appropriate distractions we can interrupt, even temporarily, the thought that causes us anxiety : stopping thinking, reading, leisure, walking, among others.

7. Psychopharmaceuticals

It is possible that your anxiety has a physical component. If your doctor confirms that your condition is not physical but mental, you can make an appointment with a psychiatrist and have an anxiety-related doctor help you. Medication can be very helpful, but you should also do your part. Do not think about self-medicating even if someone else has told you that you have done well.

Relapses when you suffer from anxiety

In case you have been or are attending psychotherapy, do not take the relapses as a failure, but as something we can learn from and get to know each other better in order to prevent it in the future.

Before I finish, a word of advice…

And remember, of course, that anxiety is like our inner guardian. Learning from it, learning how to handle it, can help us to be alert to the right situations and to get through our personal challenges of everyday life. With these seven techniques and strategies to reduce anxiety you can get closer to setting a new course in your life.