Relieve anxiety with photography as a therapeutic tool.

The practice of photography can be used to improve anxiety management.

Anxiety is a set of emotional responses such as discomfort, tension and fear that is experienced in the face of a stimulus or situation that is experienced as threatening and can make daily life difficult.

The presence of anxiety does not imply pathology; it is an adaptive response to environmental events. It is considered pathological when it significantly interferes with daily life.

On the other hand, anxiety can be a trait when it is presented as a natural tendency of the person to respond with a certain level of anxiety, in a stable way over time, and reflects the person's way of being and doing.

How is anxiety expressed?

It is understood that there is a state of anxiety when there is an anxious response to a specific an anxious response to a concrete and punctual moment, being an adaptive response to the need of the situation (Allport, 1961).being an adaptive response to the need of the situation (Allport, 1961).

On the other hand, people with trait anxiety tend to be:

• Restless.
• They are dependent on external stimuli.
• With a high level of activation.
• Great muscular tension.
• Difficulty to disconnect.
• Not present.
• Sensitive to the environment.

Anxiety disorder, that misunderstood disorder

Anxiety disorder is one of the most frequent psychological disorders in the population. It is estimated that more than 28% of the population has had an anxiety disorder in their lifetime. However, it is not always well understood by the person's environment, and the severity of the problem is underestimated. the seriousness of the problem is underestimated, which can have a negative impact on daily life.. It can provoke in the person a feeling of helplessness and low self-esteem, which increases anxiety and even sadness and depression.

The anxiety crisis is reflected in the sudden appearance of numerous somatic and psychological symptoms, and a feeling of imminent danger in a short period of time.and a feeling of imminent danger, in a short period of time.

The main somatic symptoms are:

• Tachycardia and palpitations.
• Sweating.
• Choking sensation.
• Tightness or abdominal discomfort.
• Dizziness, chills and hot flushes.

Psychological symptoms that may occur are:

• Lightheadedness.
• Nervousness.
• Depersonalization.
• Fear of losing control.
• Abnormal tingling sensations in the skin.

Creative therapy as an alternative in its treatment

Recent studies have shown that the effects of anxiety can be reduced through creative therapy. Photography as a therapeutic medium is a highly effective tool. to alleviate anxiety and its symptoms.

The history between photography and psychiatry goes back almost to the beginnings of the former. Its use as a means of recording and documentation was used by psychiatrists well into the twentieth century, when the potential of photography as a therapeutic medium was discovered (Cornelison, 1980), focusing on the portrait of the patient.

In expressive psychotherapy, photographic snapshots are used as an intermediary tool between memories as an intermediary tool between the more or less forgotten memories and the feelings to be processed, and these experiences are deepened.These experiences are deepened in order to re-elaborate and reinterpret them psychologically (Walker, 1982). The patient becomes an active protagonist as he/she is enabled to make his/her own photographic images.

But it was Judy Weiser who used photographs as an expressive vehicle in her psychotherapeutic work with deaf children, referring to this practice as "PhotoTherapy" in 1973.

The great advantage of using photography is that nowadays most people have a camera in their cell phones. We are accustomed to the use of the camera, so it is not a barrier to its use.. Unlike other expressive techniques that can generate resistance such as painting or drawing, photography involves a certain degree of security in its execution.

Changing perspective

If there is one thing that characterizes photography, it is the ease with which it allows you to change your perspective.. From the subjective reference, perspective refers to the way in which something is seen. Perspective is taken as the relationship that exists between objects in an image.

Thus, the subjective point of view from which the person interprets the anxiety-triggering event can be altered, and it is possible to take a new approach.

• The experience of the game through the composition and framing of the external world materialized in a photograph, makes it easier to stop perceiving it as threatening, and relaxes tensions.
• It helps to disconnect from worries, to be present and let go of circular thoughts.

To photograph the world you have to go out

Although an anxiety crisis is unexpected, usually the first one appears when experiencing a highly stressful situation of great emotional tension and high anxiety (Barlow, 1998).

An anxiety crisis does not necessarily imply a panic disorder. However, the anticipatory fear of suffering a new crisis can provoke avoidance behaviors such as fear of being out of the house, crowded places, or of being in a crowded place.In closed spaces such as elevators, traveling by public transportation, driving, etc.

For the management of the state of anxiety, it is recommended to exercise, walk outdoors, or any activity that causes the appearance of endorphins. In this sense, photography is a motivator to get out of the home environment. Nature as a source of inspiration for photography helps to expand the comfort zone.

Paying attention to small detailsstopping to observe the environment for new textures, colors and shapes encourages people to expand their comfort zone. The environment becomes less hostile, and more trusting.

How to reinforce self-esteem with photography to relieve anxiety.

One way I use creative therapy to relieve anxiety is to create simple photographs. It is suggested that the person take a photo every day as a way to connect with him/herself and with the present moment..

Among the advantages of using photography to alleviate anxiety are the following.

• It slows down the speed of thoughts.
• The environment is observed in a new way.
• You pay attention to the present.
• It promotes vitality.
• One reflects on one's own perspective.
• It is given a correction of distortions of certain vital experiences.
• It helps to recognize moments of change in life.

A simple and very effective exercise, which I have tested in consultation, is to to propose a personal photography project. The project consists of representing three parts: me, me and the other, me and the world. It allows you to enter into the subjective vision of your own way of being, the acceptance of facts, and how you relate to interpersonal and intrapersonal phenomena.

Together with the participant, the photos taken from one session to another are observed in order to deepen the feelings and emotions evoked by them.

As a therapist, the person is guided with questions, to help personal discovery and become more aware of some aspects of one's own personality and way of being.

Photography is a non-invasive journey of self-discovery. non-invasive, it equips the person with tools to manage his or her own emotional world. Photography invites one to take a moment to notice what one is feeling in the present moment.

Bibliographical references:

• Barlow, D. H. (1988). Anxiety and its disoders: The nature and treatment of anxiety and panic. New York: Guilford Press.
• Sandín, B. and Chorot, P. (2009). Concept and categorization of anxiety disorders. In Belloch, B. Sandín and F. Ramos (2009). Manual of psychopathology (revised edition, volume II). Madrid: Mc GrawHill.
• Martínez, Ó., 2016. Photography as a therapeutic tool in mental health. Átopos. Mental health, community and culture, (17), pp.66-83.