¿Cómo afrontar la ansiedad durante una

During this uncertain period of re-containment, some may experience a certain amount of anxiety that disrupts daily life. Stomach knots, negative thoughts, sleep problems, nervousness... All of these reactions can be symptoms of anxiety, which are important to identify in order to be able to take care of your mental health and restore a state of overall well-being. Luckily, there are several science-backed strategies you can put into practice right now.

How can science help us?

The world's best universities have identified strategies that can help us reduce anxiety and regain control even in stressful situations. In a study carried out at the University of Cambridge, we looked at people who were going through a particularly difficult period and living in unfavorable conditions. Some people were plunged into destruction and experienced high levels of anxiety, while others faced similar circumstances and maintained stable mental health. We have found that some people approach problems with a calm and decisive attitude, while others panic and lose their footing. What is the difference between these two groups? This is a strategy they use to cope with stress. Fortunately,

Take back control of your life
The first thing to do is to let go of what is out of your control and focus only on what you can control. Things we don't control, like getting a job or receiving a long-awaited message from someone, tend to upset us. These unknowns can lead us into dangerous territory for our mental health.

To regain control, some begin to implement rituals to calm their anxiety—for example, drinking exactly 10 sips of water every time they hydrate, or opening and closing bedroom doors multiple times—out of fear that what they want won't happen if they don't. perform these rituals. It is the reaction of an anxious mind that seeks to take initiative in the face of an uncertain situation. Others become superstitious and tell themselves, “If I tell others that I'm glad my boss approved of my ideas, it won't happen again.” If we begin to give in to this temptation and become slaves to our superstitious thoughts, we open the door to obsessive-compulsive disorder (OCD).

Counteract bad habits.
Once OCE takes hold of you and you feel the urge to perform the ritual, remember this: it is much easier to break the habit from the very beginning. The moment you allow it, you are trapped. So let go of all these thoughts and superstitions, and the next time you feel the pressure of OCE, resist it. Failure to perform these rituals may temporarily increase anxiety levels due to fear of imagined consequences associated with them. But the more you resist, the more these impulses diminish and the more the anxiety subsides.
Do what we enjoy
Focusing on what worries or scares us is bad for our mental health. Instead of focusing on negative thoughts, do something you enjoy to calm your mind and force it to focus on something else. Have you always wanted to write a story? Or take an online personal development course? It's time to start. If you're juggling work and family during these difficult times, the thought of making yourself happy may make you feel guilty. Get rid of this guilt. Self-care is important for developing self-kindness and relieving anxiety.
Give meaning to your life.
We've all thought at some point that life would be much simpler if we didn't have responsibilities or goals. But it's the other way around. The famous neurologist and author of the book Man's Search for Meaning, Dr. Viktor Frankl, explains it as follows: “A person does not need to live without tension, but to strive for a true goal, to fulfill a freely chosen mission. . He needs it not to relieve tension, but rather to feel called to something. ”

Find a constructive goal to work towards. Even half an hour a day will be enough, the main thing is to stick to them. This method will not only lead to success, but will also bring an essential feeling: personal satisfaction. When you are happy with yourself, you begin to feel happier and have more control over your life.

Create an oasis of peace.
Sometimes we all get caught in a downward spiral and completely lose control - because we are overwhelmed with work or don't know how to pay the bills at the end of the month. In these times of chaos and distress, it is important to take a moment to rest in that oasis of peace that is mindful meditation. There are many resources online, such as the Headspace and Stop, Breathe & Think apps, to help you. When the flow of thoughts begins to subside, you again feel that everything is under control and ready for any challenge. And, as my research has shown, this condition correlates with decreased anxiety and improved mental health.

Dr Olivia Eemes is a research fellow at the Cambridge Institute of Public Health, University of Cambridge, specializing in anxiety and depression research.

Source: vogue.fr