How to overcome anxiety and fear in times of uncertainty?
For a long time I have suffered from anxiety and I write the following article based on my personal experience. Today I know how to control it and I share with you the techniques that help me overcome it. I hope that this content and my experience will be of great use to you.
Anxiety usually appears in moments of uncertainty and crisis, fear overwhelms us and we begin to somatize, manifesting physical discomfort such as dizziness, heart palpitations, shortness of breath, a feeling of internal emptiness, sweating, trembling in the body and oppression in the chest. These symptoms could be perceived as a heart attack, but they are not! the symptoms are not real, it is a brain response to a situation of anguish and hopelessness.
Thus, there may also be other manifestations such as tingling in the upper and lower extremities, cramps, abdominal pain and nausea. Panic or anxiety attacks arrive at the least expected moment and usually without the influence of external factors, the duration time can be extended between 5 and 15 minutes. Terrifying thoughts appear like the following: I'm going to have a heart attack, I'm dying of suffocation from the sensation of suffocation or I'm going crazy; but do not worry, you are not dying or going crazy, panic attacks are not a real threat to life or health, you just have to know how to take care of yourself at that moment and what you can do to overcome the anguish.
To overcome anxiety and fear, it is important to know what is the cause of its appearance, it is usually a type of threat. First you have to verify that it is not a real threat and second you have to get rid of the fears that are exaggerated, feeding positive thoughts that refute the negative ones.
Among some of the techniques or methods that can help you are the following:
Sit comfortably, close your eyes, take a deep breath, relax your body, and stay that way for at least 2 minutes or until you are calm again. Try to inhale and exhale with intervals of 10 seconds, if it is not possible to maintain that rhythm, reduce the inhalations and exhalations according to your capacity, but the ideal is to maintain the indicated rhythm.
Eliminate negative thoughts with distraction, to do this do gestural exercises by opening and closing your eyes, inflating and deflating your cheeks, gently pinching and tapping on some areas of the body.
Play soft or instrumental music, lie down on the floor in a star or cross position, relax and concentrate on the melody you hear, this will help you calm down.
If you are accompanied by someone, sit next to him, hug him or take him by the hand. If you are alone, do not hesitate to ask for help, call someone on the phone and try to maintain and concentrate on a conversation.
Seek help from specialists if panic episodes recur constantly or if they last for a long time. Contact a professional who will give you guidance and give you the necessary recommendations to learn how to help yourself immediately when attacks occur.
To conclude, I recommend that you learn to vaccinate your mind with positive words, read self-help books, meditate, practice some physical or sports activity, interact with people who have similar ideas to yours, talk about what worries you to relieve internal tension. Do not be afraid of censorship or ridicule, help others who are in the same situation as you, write the story of your life in a diary or on any other topic that allows you to drain or vent your emotions.
Always decide to be happy regardless of the circumstances because nothing lasts forever, after the torrential rain the sun is reborn and remember that like you there are many people who are going through difficult situations of fear, anguish and uncertainty. Be brave and you will be victorious or victorious.
