How to manage anxiety in our daily life?

Simple tips to know how to modulate anxiety in our daily life in the best possible way.

Anxiety is a natural defense mechanism of the body, which is triggered when we feel in danger, either emotionally, physically or both.

When we interpret something as a threat, the adrenal glands release adrenaline, a hormone and neurotransmitter that increases heart rate, constricts blood vessels, dilates airways and, in short, prepares us to flee or face danger. The half-life of adrenaline in plasma is 2-3 minutes, so its effect is very limited.

On the other hand, cortisol is the substance that is actually known as the "stress hormone".. This glucocorticoid prepares us for more long-term dangerous situations, provoking the mobilization of nutrients to the muscular environment, regulating the levels of local inflammation, decreasing bone synthesis and many other things. One of the objectives of cortisol is to direct the body's stored energy towards the locomotor system, in order to have the organism prepared for any threat.

The problem with this last physiological response is that it can occur in the long term, causing deleterious effects on the body. Being a glucocorticoid, this substance is immunosuppressive, which translates into greater ease in contracting certain common pathologies, such as colds and flus. In addition, it also causes long-term intestinal disorders.

To avoid the establishment of a high cortisol level in your organism in the face of continuous stress, here are some key ideas about how to manage anxiety in our day to day life.

How to manage pathological anxiety in our day to day.

First of all, it is necessary to make clear a key concept: the anxious emotional state is not always badas long as it responds to a specific stimulus. Many techniques can be taught to control momentary stress at home, but if this is established in the long term, the help must come from a medical professional. It is therefore essential to differentiate a sporadic anxiety condition from a generalized anxiety disorder (GAD).

As professional sources indicate Anxiety disorders are the most common psychological problems in the European Union (EU), with a prevalence (EU), with an annual prevalence of 14% of the population and an average of 61.5 million people affected. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-V), published by the American Psychological Association in 2013, the diagnostic criteria for detecting GAD are as follows:

• Excessive anxiety and worry (apprehension), appearing most days of the week, for at least a period of 6 months. This worry is directed to many activities (school, university, etc).
• The patient finds it difficult or impossible to control his worries.
• The patient presents 3 or more of the above symptoms in addition to anxiety, with at least one of them present during the last 6 months on a constant basis: lack of rest, ease of fatigue, difficulty in concentrating, irritability, muscle tension and/or sleep problems.
• Anxiety and worry cause the patient significant distress in social, occupational and other areas important for personal development.
• Anxiety cannot be explained by physiological processes derived from substance use or by another medical condition (such as hyperthyroidism).
• Anxiety cannot be explained by other clinical entities of a psychological nature (panic disorder, adhd and other illnesses).

If you have seen yourself reflected in this diagnostic criterion, your anxiety management does not lie within you, but in professional, psychological or psychiatric help.. GAD is treated with selective serotonin reuptake inhibitors (SSRIs), tricyclic antidepressants, benzodiazepines in the worst moments of the picture, buspirone and/or beta-blockers in some cases.

Beyond the pharmacological front (very important in the first year of treatment), psychological therapy is also essential, generally of the cognitive-behavioral type. This type of long-term approach will help the patient to identify and control the "maladaptive" behavioral patterns that lead to constant stress, which may lead to improvement over time. The action of medication and therapy together is essential to address GAD..

How to manage non-pathological anxiety

Managing sporadic anxiety about a specific situation is much simpler than treating a clinical condition, because as we have seen, this feeling is normal and usually resolves on its own when the stressor disappears from the environment. In any case, there are a series of keys that can be followed so that nerves do not take control in a given situation.

First of all, it should be noted that respiratory rate is one of the most important things to keep under control in times of tension and stress.. When we breathe more than necessary, there is an out-of-normal blood gas exchange, which results in a loss of carbon dioxide in the blood (and an excess of oxygen).

This can lead to a clinical condition known as "respiratory alkalosis", which results in dizziness, lightheadedness, confusion, shortness of breath and chest discomfort. To avoid reaching this point, it is necessary to maintain total control over your breathing. If your nerves get the better of you, lie down and breathe deeply, with your hands on your diaphragm, and count to 10 for each respiratory cycle (inhale-hold-exhale).

Beyond this, it is also often recommended to go out and exercise after a very marked moment of stress. The release of endorphins and the burning of excess energy are very helpful in managing sporadic anxiety.. In addition, when running or walking, breathing is consciously regulated. All this helps to avoid respiratory alkalosis and panic states.

In summary, pathological anxiety should be treated pharmacologically and psychologically, while physiological anxiety can be treated at home. In any case, it never hurts to go to a professional psychologist to get the emotional tools necessary for day-to-day life, regardless of whether you have a psychological condition or not.