The techniques to control the generalized anxiety They are a demand that we receive constantly in therapy, hence we have decided make an article about it that can helpat specific times, mitigate your symptoms.
However, as we will also tell you throughout the article, if you frequently notice any of the symptoms of generalized anxiety, It is best that you work thinking in the medium and long term and investigatewith the help of a psychologist, on the ultimate reason for the appearance of general anxiety.
That said, in stressful situations, generalized anxiety can intensify and make it even more difficult to manage daily life. That is why it is important to have effective techniques to control generalized anxiety and be able to deal with stressful situations in a healthier way.
Below we present 9 techniques to control generalized anxiety in stressful situations, based on scientific evidence and clinical experience.
What is generalized anxiety and how does it affect stressful situations?
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), generalized anxiety disorder is characterized by excessive and persistent worry for at least six months about a variety of problems or activities of daily living, such as work, health, family, or relationships. This worry must be inconsistent with the expected level of intensity and duration of the problem or activity in question.
In addition, generalized anxiety is accompanied by at least three of the following physical symptoms: restlessness or fatigue, difficulty concentrating or having difficulty falling asleep, irritability, muscle tension, and gastrointestinal disturbances. These symptoms must be present more days than not and must be severe enough to interfere with work, daily activities, or personal relationships.
In stressful situations, generalized anxiety can intensify and cause greater difficulties in managing daily life. According to a study conducted by Sánchez-Álvarez et al. (2017), people with generalized anxiety have higher levels of stress and greater difficulty in managing stressful situations.
Put yourself in the hands of an expert: the importance of seeking professional help
If you feel like your generalized anxiety is interfering with your life and you don't know how to manage it, it's important to seek professional help. Psychologists are mental health experts who can help you better understand your thoughts and emotions and find effective ways to manage generalized anxiety.
According to the National Institute of Mental Health (2021), psychological therapy is an effective form of treatment for generalized anxiety and can help significantly improve symptoms and quality of life. Some of the Most effective techniques to control generalized anxiety They are cognitive behavioral therapy, exposure therapy, and problem-solving therapy.
“It’s never too late to make a positive change in your life,” said Oprah Winfrey. And at we totally agree: it’s not in vain that we have been experts in online therapy since 2012. Throughout our career, We have helped more than 1,600 patients overcome various emotional problems. If you are interested in seeking the help of an online psychologist, you can request a free first session by clicking on the button below.
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Techniques to control generalized anxiety
We have prepared up to nine different techniques. Let's look at them one by one in detail to learn How to work on generalized anxiety:
Technique number 1: deep breathing
Within the different Techniques to control generalized anxietyDeep breathing is one of the simplest and most effective ways to breathe. It involves taking in air slowly and deeply through the nose and exhaling it slowly through the mouth. By taking in air slowly and deeply, the parasympathetic nervous system is activated, which has a calming effect on the body and mind.
According to a study conducted by Huang et al. (2018), deep breathing has a positive effect on reducing anxiety and stress and can be used as a effective technique to control generalized anxiety in stressful situations.
Technique number 2: progressive muscle relaxation
Progressive muscle relaxation is a relaxation technique which involves progressively tensing and relaxing the muscles of the body. By consciously tensing and relaxing the muscles, a feeling of relaxation and well-being can be achieved throughout the body.
According to a study conducted by Goyal et al. (2014), progressive muscle relaxation has a positive effect on reducing anxiety and stress and can be used as an effective technique to control generalized anxiety in stressful situations.
Technique number 3: meditation and mindfulness
Meditation and mindfulness are Psychological techniques to combat anxiety which involve paying full attention to the present moment, without judging or evaluating. By practicing meditation and mindfulness, one can achieve greater awareness and acceptance of oneself and one's own thoughts and emotions.
According to a study conducted by Chiesa and Serretti (2011), meditation and mindfulness have a positive effect on reducing anxiety and stress and can be used as Effective techniques to control anxiety widespread in stressful situations.
“Mindfulness is nothing more than the ability to pay attention to what is happening in the present moment without judging.” – Jon Kabat-Zinn
Technique number 4: cognitive-behavioral therapy
Cognitive behavioral therapy (CBT) is a form of psychological treatment which focuses on how we think and act and how these processes influence our emotions and behaviors. CBT seeks to identify and change negative patterns of thinking and behavior that may contribute to anxiety and stress.
According to a meta-analysis conducted by Hofmann et al. (2012), CBT is effective for the treatment of generalized anxiety and produces significant improvements in the symptoms and quality of life of people with this disorder.
Technique number 5: physical exercise
Physical exercise is an effective technique to control anxiety and stress and improve physical and mental health. When you exercise regularly, chemicals called endorphins are released in the brain, which have a calming and relaxing effect on the body and mind.
According to a study by O'Connor et al. (2010), physical exercise has a positive effect on reducing anxiety and stress and can be used as an effective technique to control generalized anxiety in stressful situations. In addition, physical exercise can improve sleep quality and stress management ability.
Technique number 6: food and sleep
Diet and generalized anxiety are closely related: A healthy and balanced diet can help maintain energy levels and reduce anxiety and stress. On the other hand, adequate sleep is essential for physical and mental health and can help control anxiety and stress.
According to a study conducted by Kementerian Kesehatan Republik Indonesia (2013), Lack of sleep has been linked to higher levels of anxiety and stress and greater difficulty in handling stressful situations.On the other hand, a healthy diet and adequate sleep can contribute to greater resistance to stress and an improvement in quality of life.
Technique number 7: gradual exposure to fear
Gradual exposure to fear is a technique used in cognitive behavioral therapy to confront fears and phobias. It consists of gradually exposing oneself to the feared situation or object, while using relaxation and anxiety control techniques. By gradually confronting fear, one can learn to control anxiety and handle stressful situations in a healthier way.
To carry out gradual exposure to fear, it is important to follow an exposure plan that includes a series of progressive steps. These steps may vary depending on the situation or the feared object, but in general, the following steps can be followed:
- Identify the feared situation or object: It is important to be specific and identify the feared situation or object accurately.
- Assess the level of fear: It is important to assess the level of fear felt when thinking about the feared situation or object, using a scale from 0 to 100, where 0 is no fear and 100 is maximum fear.
- Establish a list of exposures: A list of progressive exposures should be established, starting with the least feared and moving towards the most feared.
- Carry out the presentation: you should start with the simplest presentation and progressively advance to the more challenging presentations, using relaxation and anxiety control techniques while the exhibitions are taking place.
- Assess fear level after exposure: It is important to assess fear level after each exposure to see if it has decreased.
- Repeat exposure until fear has significantly decreased: It is important to repeat exposure until fear has significantly decreased and you feel comfortable in the feared situation or with the feared object.
According to a study conducted by Öst et al. (2008), gradual exposure to fear is effective for the treatment of generalized anxiety and produces significant improvements in the symptoms and quality of life of people with this disorder.
Technique number 8: occupational therapy
Occupational therapy is a form of therapy that focuses on how to perform everyday activities in a healthier and more satisfying way. Occupational therapy can help improve your ability to handle stressful situations and find more effective ways to cope with the challenges of everyday life.
According to a study conducted by Wilcock et al. (2006), occupational therapy is effective for the treatment of generalized anxiety and can improve quality of life and the ability to handle stressful situations.
Technique number 9: emotional and social support
The last of the Techniques to control generalized anxiety is the emotional and social support from the…