The WHO has described stress and anxiety problems as a global epidemicdue to its increasing impact on health. The lifestyle we are leading does not seem to be the best or the most appropriate, and it may be contributing to our body becoming a monster that devours us.
Why do I have anxiety?
When danger appears, the brain sets in motion mechanisms to deal with it.. The alarm voice begins in the region of the brain’s amygdala, which passes the information to the autonomic nervous system – sympathetic and parasympathetic – and to other centers of the brain and, in turn, the entire body is informed by alerting it.
This mechanism, that the brain receives as a danger, can be activated due to stress and rush that we have, and since these are common in everyday life, then it is as if we were always on alert.
Can start during pregnancy
The first stages of life play a determining role in this mechanism; In fact, there is a relationship between stress during pregnancy or the baby stage, with anxiety in adults, because During pregnancy, the brain structures that will be responsible for modulating the response are formed. of stress for the rest of life.
Traumas suffered before birth, perinatal traumas and those that occur during the first years of life have a special relevance in the appearance of anxiety in more advanced stages and in adults.
Different molecules, such as cortisol and the adrenalinand also some genes, such as those that determine levels of serotonininfluence the entire process.
What is «somatize»?
Often, the expression of danger or the problem that the mind perceives is realized through physical symptoms: it becomes somatized.
Anxious patients who somatize go through, on average, ten health professionals before a diagnosis is established, after suffering a multitude of fruitless tests and analyses.
He somatization process It is characterized by:
- Behave like a chronic pattern of behavior of illness that is learned from a very young age or perhaps even before birth.
- He threshold of perception of physical stimuli is lower in people who somatize compared to those who do not, what is known as “somatosensory amplification”, and this is accompanied by permanent body surveillance, greater physiological reactivity and discomfort. Are physical symptoms that make you always look like doctors and generate many difficulties social, family and at work.
- The symptoms are amplified sensations that people with a special sensitivity feel and that it is necessary to learn to reinterpret so that they do not cause so much suffering and worry. This way you can learn to escape the endless circuit of medical consultations and treatments that, in reality, do not help you feel better or overcome anxiety.
Anxiety also affects personality
Anxiety leads to exaggerated tendency to self-observation which is accompanied by an endless list of consequences and reactions that translate into various problems in work, relationships and life of the sufferer:
- Fear persistent, unjustified and excessive to illness or death.
- Misinterpretation and symptoms alarmist physical.
- Egocentrism, narcissismdisinterest in others and their needs.
- Obstinacy.
- Conscientiousness.
- Thought obsessive and behavior compulsive.
- Distrust.
- Hypersensitivity to criticism of the others.
- Tendency towards suggestion…
How to treat anxiety? The therapeutic challenge
The body is the key to begin reversing the inappropriate physiological response, derived from anxiety. We must not forget that the emotion felt is the result of perceiving the bodily change and the interpretation that the nervous system assigns to physical sensations.
Although there are many and very varied symptoms, anxiety is completely determined by the nervous system, so the entire treatment is an exercise in its regulation.
The bidirectional connections between mind and bodyespecially involved in anxiety, are the pathways that link the brain with the heart, with the digestive system, with the muscles and joints, and with the adrenal gland, which is what modulates inflammation and stress.
A comprehensive treatment for anxiety
People with depression and anxiety do not regulate the immune system effectivelyand this produces a kind of inflammatory environment in the body, low grade, but enough to alter defenses, hormones, metabolism and neurotransmitters like serotonin, which is what gives us the state of serenity. For this, It is necessary to carry out a comprehensive approach to anxiety as a way to balance the body and mind.
A diet that helps combat stress
Anti-inflammatory foods
A alkaline diet, rich in omega 3anti-inflammatory and the contribution of amino acids and neurotransmitters such as tryptophanL-tyrosine and GABA is key to reducing the inflammatory environment.
If combined with the elimination of toxins, stimulants such as coffee, tobacco, drugs and alcohol, and with exercise, it is much more effective than medication, with optimal results in the medium and long term. You should never forget a good hydration.
Psychobiotics
Stress and emotions influence the microbial composition of the intestine. The probiotics and prebiotics with mood-balancing effect They act as powerful psychobiotics and are essential in the treatment of anxiety. Olives, sauerkraut, miso, garlic, onion, whole grains, bananas… contain them.
Relaxing activities
He parasympathetic nervous system It relaxes through physical exercise, massage, rewarding activities such as reading, music, silence, rest or visualization. The key is not in the type of technique, but in the repetition and consistency.
move the body
Muscles are a very important metabolic organ. When they move, they release a large number of molecules into the blood with beneficial effects on the brain and on immunity, sleep and emotional state. Something as simple as walking brings great benefits.
Anti-anxiety breathing
The controlled breathing It is a strong anxiety reducer. Practice the abdominal breathingconsists of: inhale and hold up to 7, exhale slowly up to 8 and slowly contract the abdominal muscles.
A respiratory cycle every 10 sec (6 breaths/min) offers the maximum effect on the nervous system and blood pressure.
You can accompany with the intention of a adaptive emotion (I breathe in calm, I breathe out anger).
Energy techniques
He diaphragmatic massagethe practice of energetic exercise, such as yoga, tai chi or qi gongor the cardiac coherence technique, help ward off anxiety. They are therapies that affect the body and mind.
Therapy to address the psyche
A empathic therapeutic framework (a close and understanding doctor or psychologist) should focus on detect possible underlying conflicts in the emotional framework. It is very important for the patient to identify mistaken beliefslearn techniques to cope with symptoms and thoughts to reduce distress, try to avoid stimuli that produce anxiety, change the environment, ask for help.
It is not about making big changes, but about, little by little, introducing modifications.
Mindfulness and silence
Become aware of the present momentof the here and now, and addressing moments of silence, helps avoid activating the anxiety and stress response. Mindfulness allows approach the experience with curiosity, openness, acceptance and love; With this, it allows the restoration of emotional balance and mood, promotes an attitude of approach (versus avoidance) and a positive affective disposition.
You have to accept experiences and reactions to them as natural. The effort not to value and accept them allows us not to reject them. Ultimately, direct control must be renounced. It is not about reducing (controlling) discomfort, fear, anger or sadness, but about opening to them and experiencing them as such.
If you are interested in full attention (mindfulness), Escuela Cuerpomente offers you a 100% online training so you can practice mindfulness from home and reduce stress and anxiety in just 8 weeks.
Stop when the body screams
Breathe slowly and deeplyputting one hand on the heart and the other on the abdomen, and being attentive to each breath, inflating the belly a lot and letting the air come out on its own, without pushing –infradiaphragmatic breathing–.
Become aware of your body With this exercise: perform a scan of the entire body, starting with the feet, calves, knees… and so on up to the head, paying attention to each part of the body in great detail, and repeating as many times as necessary.
Can be reinforced looking inside for a firm and solid placethat offers well-being and warmth, and visualize that we gather ourselves inside, feeling the protection and security that this safe place offers us.
Loosen up, pushes away the resistance and the fight to fleeif with breathing and body awareness, the threat persists.
Facing pain or panic, facing the monster without fear and staying there until you see how the monster disintegrates and disappears helps you overcome it.