Can excessive anxiety lead to problems concentrating on tasks?

Let's look at how anxiety problems interfere with the ability to concentrate.

Sometimes it happens to us that things we used to do at full speed now we do them taking twice as long and, on top of that, badly. It is not difficult to concentrate and we even have some memory problems, why is that?

It may be that we are so, but so overwhelmed that this is happening is taking its toll on us cognitively and is evident in work, studies and even in leisure.

Anxiety and concentration problems are biologically related and we are going to explain why. and below we will explain why, in addition to giving a few recommendations on what to do if we suffer from these two problems. Do not miss it!

Anxiety and concentration problems: how are they related?

It has happened to all of us that we are going through a time when we can't seem to concentrate at all. Our concentration, attention, memory and decision-making fail, preventing us from having a normal day. We forget things as important as our doctor's appointment, our credit card number or that we had the stove on and were making a pot of coffee.

One of the possible causes behind problems with concentration and other executive functions is anxiety. We often underestimate the impact that this psychological state has on our brain, causing us not to act to deal with it conveniently or in time, despite the fact that we are suffering from it. While it is true that concentration and memory problems can have various origins, we should never underestimate the effect that psychological states such as depression, anxiety and stress have on our cognitive abilities.

Anxiety is an emotion that, in its proper measure, is adaptive. To be anxious is synonymous of being expectant, prepared to face a possible threat and to flee in case we can. This emotion amplifies our attention span and has the advantage of protecting our physical and psychological integrity. However, if it reaches high levels and becomes chronic, it becomes a harmful companion, an emotion that attracts mental disorders and psychological problems.

How do I know if I suffer from lack of concentration due to anxiety?

It may seem counterintuitive, but there are many times when we find it hard to see that we have such anxiety that we do not even realize it. Yes, it is curious that a state that makes us constantly worried, thinking about what can go wrong, becomes so high that we do not even realize that we have it. It is essential to differentiate when we suffer from concentration problems due to anxiety or other problems, because the origin is different and therefore so will be the way to deal with it.

We can discover if we present concentration problems due to anxiety by paying attention to the following symptoms.

1. Mental fullness

Having the sensation of accumulating and procrastinating many tasks to do or thoughts in your head that are to do or thoughts in your head that prevent you from thinking clearly. It is an eternal mental fog.

2. Small oversights

Forgetting some day-to-day detailsA sign that our memory is starting to fail.

3. Difficulty enjoying tasks and hobbies

Problems concentrating on tasks and hobbies tasks and hobbies that we like and used to enjoy.. For example, we lose the thread of the book we are reading or we do not realize the plot of the movie we are watching and we have to rewind to find out what the movie is about.

4. Feeling of unreality

We begin to have a feeling of unreality. That is to say, we feel disconnected from everything that is happening around us, even if it is an event.even if it is an event that we find pleasant. We feel like mere spectators of events in which we are supposed to be the protagonists or participate in them.

What is the cause?

In this particular case, by relating concentration problems to anxiety, we can state that the cause here is obviously anxiety. However, what is the deeper cause is another question. It seems to be that the relationship between anxiety and concentration problems is especially strong in patients with generalized anxiety disorder (GAD)..

This finding was actually made in a 2017 research called "Difficulty concentrating in generalized anxiety disorder: An evaluation of incremental utility and relationship to worry." Dr. Lauren Hallion's group came to several conclusions about how concentration problems occur in patients with this anxiety disorder.

When anxiety persists in the individual's life and becomes chronic, at the cortical level it is the structures in charge of emotional aspects that take control. the structures in charge precisely of emotional aspects. Regions such as the amygdala reduce the activity of the prefrontal areas, which are related to executive functions such as memory, reflection, problem solving, attention and concentration. This is why there is such a strong relationship between anxiety and concentration problems.

In the particular case of generalized anxiety disorder, there is chronic worry.. This causes the patient's mental state to be one of high anxiety, an emotion which intensifies the activation of the so-called fear network, a neural circuit formed by the dorsal anterior cingulate cortex and the amygdala. This does nothing but generate greater concentration problems, less attention and difficulties to reflect.

How to cope with these problems?

Both subclinical anxiety and anxiety disorders in general affect all areas of our lives.. Anxiety can cause us problems of attention, memory and concentration, problems related to the cognitive aspects of our mind.

However, naturally, as it is a negative emotional state, it also brings us affective problems that will be evident in areas of our life such as work, family, studies, social life and leisure. Having too much anxiety only distorts our life and with it we lose control of reality.

The most appropriate thing to do is to go to a professional specialized in anxiety disorders who will help us to discover the deep origin of our altered emotional state. It is a step that, although difficult to take at first, brings many benefits since psychological therapy can help us to acquire a more effective lifestyle to cope with unexpected events and healthy coping strategies.

But, in addition to going to psychotherapy, we can introduce some healthy habits into our lives that will help us avoid both anxiety and concentration problems.

1. Dismantle your irrational ideas

As simple and easy as taking a pen and a piece of paper in which we will write down those irrational or non-functional thoughts that are blocking us, generating a lot of discomfort.

The idea is that, when we write them down, we will try to write rationally what are the reasons why we believe that those thoughts are not plausible or if they are, what feelings they provoke in us.

2. Practice relaxation techniques and deep breathing.

A classic way to cope with anxiety is to practice relaxation techniques and deep breathing. Psychologists themselves introduce this type of techniques in their clinical sessions because, although they are not the cure for anxiety disorders, they help to reduce its symptoms and discomfort.

3. Practice exercise and stay active

Exercising to regulate our mood is a classic, and it is because it works. Frequent physical activity acts as a protective factor against all kinds of psychological problems, including anxiety and lack of concentration.

Sport is so beneficial because it releases the well-known endorphins, chemicals that induce a state of relaxation and psychological well-being, as well as reducing the perception of pain.They also reduce the perception of pain. They also reduce the feeling of being anxious.

But the practice of sports also has a direct influence on our ability to concentrate. In fact, it has been found that people who practice moderate intensity sports between 3 and 5 days a week have a better academic performance, linked to a better concentration and retention capacity.

So, even without having problems of anxiety or concentration lapses, the practice of sport is a good ally for our performance.

Conclusion

By way of conclusion it should be said that these practices, although they will help us, will not generate an immediate change nor will they make anxiety and concentration problems disappear as if by magic. As with everything in life, it takes time for our mood and concentration to improve, and we insist on seeing a mental health professional to teach us how to deal with highly stressful events.

We must also accept that in life it is impossible to be in control of absolutely everything.. Life is full of uncertainties and on more than one occasion things will happen that will upset us a little, because as human beings it is impossible for us to have certain events that play with our feelings. In addition, it takes a long time to change the pattern of our thoughts but, relax, with time, perseverance and a little patience is a matter of getting better, do not lose hope.