We can be victims of anxiety for many reasons. A dramatic fact, the nerves before a key moment or even a portentous imagination that makes us see beyond what there is, can make us suffer their symptoms, that is why it is so important to know how to overcome anxiety.
But, whatever the reason, they all have two things in common. The first is that it is necessary to calm down to move forward . The second is the physical symptom that causes the short circuit that gives rise to anxiety and yes we can control.
"Free yourself from anxiety, think that what should be, will be, and will happen naturally."1. Breathing Exercise
-Facundo Cabral-
It does not matter what made you go into a state of anxiety. In all cases there is shortness of breath that causes a kind of short circuit in your body and in your mind. The breathing becomes rapid and shallow, which triggers other symptoms of anxiety.
In other words, if you are able to control your breathing, you can control the rest of the symptoms of anxiety. But how can you control your breathing in these conditions? The truth is that it is simpler than it seems.
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| Overcome Anxiety - Breathing Exercise |
To control breathing, you just have to follow these simple steps. Applying the well-known rule 7/11 will help you overcome anxiety:
- Stop and Sit down on a comfortable place.
- Concentrate on your breathing, without thinking about anything else
- Inhale as deep as you can while mentally counting up to 7
- Exhale slowly while mentally counting up to 11
2. Prepare yourself in situations that cause you anxiety
Many times we are aware of the events that can cause us anxiety , either because we have already gone through them, or because the mere fact of thinking about them alters us. In these cases, it is necessary to prepare yourself not to be victims of anxiety.
When you start to suffer the first physical responses to anxiety before an event that has not yet happened is when you have to start to remedy . Do not let anxiety take hold of you.
The first answers will begin with an acceleration of breathing that will result in cold sweat, wet hands, bad mood , uncoordinated movements and other symptoms that will make your mind even weaker at the moment of truth. Your imagination will do the rest.
If you find yourself in this situation, rule 7/11 applies. Do not try to justify, do not try to understand the situation and do not propose to rationalize what is happening to you until you are able to control your breathing. And, to do it, you have to leave your mind blank. This will prepare you for the final moment and it will be easier for you to calm down if you feel anxious again.
3. Master your imagination
Imagination has a function to fulfill and is responsible for having goals and goals, for us to be able to plan our lives and to be able to dream. But, sometimes, the imagination can play tricks on us and make it difficult to overcome anxiety.
When we are faced with the expectation of something or a new circumstance arises, the natural thing is to think about what will happen . Normally we are able to imagine scenarios that we could classify in a scale that goes from the most favorable to the least.
However, there are people who are only able to imagine those at the bottom of the scale and, therefore, overestimate the likelihood of negative scenarios. This is usual when the person has the vision that the world is a hostile place, full of traps set and designed for us to fall.
Controlling the anxiety that this thought provokes us - if we have it - by means of the 7/11 rule will place us in a place to realistically estimate the probabilities of the different scenarios.4. Rationalize your emotions to overcome anxiety
In a state of anxiety, it is very difficult to think clearly. The mind becomes cloudy. The emotions dominate us. It is when emotions are diluted when we can begin to calm down. Rationalizing emotions we can change the brain switch and move from the emotional brain to the thinking brain.
To do this, think of a scale from 1 to 10 and give a value to your own fear . By doing this, your brain will start thinking and will fight against the emotional domain. Once you have given a value to your fear, visualize the value as if it were a thermometer and feel how low the level gradually and get over the anxiety.
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