How to control anxiety and stress


Have you been feeling overwhelmed lately, difficulty concentrating, tiredness and / or palpitations? If so, it is probably because you are more stressed than normal. However, do you really know what stress is? Under normal conditions, stress is a natural process where our body reacts to external situations that are threatening to us.

What is nervous anxiety and what are its symptoms

If you suffer from high stress and anxiety and to prevent it from becoming even more complicated, thus being able to solve it as best as possible and as soon as possible, we recommend you contact medical specialists, psychiatrists and psychologists. The nervous anxiety is a process that appears as a symptom of high stress. For example, if we are having a stressful situation like crossing a dark street while feeling insecure, anxiety may arise. The problem with this state that brings together stress, nerves and anxiety is that, generally, it does not go away when the stimulus that causes the stress has disappeared, but that the anxiety can get worse over time. Following the previous example, if at first it can stress us to walk in a dark area, anxiety can cause us to finally be afraid to leave home when it is night.

Among the symptoms that we can experience with nervous anxiety and that are the most common and constant are: excessive worry, irrational fear, sleep problems, panic attacks, stage fright, compulsive behaviors, chest tightness and palpitations.

What is stress

As we have already mentioned, stress is a response process that occurs when our body automatically reacts to an external situation that is threatening to us, such as a job dismissal, exam time, a wedding or the loss of a being. Dear. However, this response mechanism requires both physical and mental effort that if we do not know how to manage it, will end up affecting our health and can be prolonged.

Causes of anxiety and stress

The cause of stress is usually an external situation that affects us and negatively alters such as being in exam time, having a lot of work, a new challenge or a sentimental break, among many other reasons, and this state usually fades at the moment in which the stressor disappears. Thus, stress occurs when we believe that there is something we cannot assume, is happening now or has happened and we have not yet been able to process and assume.

However, anxiety appears when there is a high level of nervousness, restlessness, etc., which is caused by great concern and fear for something that is not currently present, whether it has been before or not (for example, because of what we imagine what could happen).

How to control anxiety and stress

If you are going through a stressful situation and you notice that sometimes anxiety can be with you, it is normal for you to find a solution to this problem. Therefore, below, we give you a series of recommendations on how to control nerves, anxiety and stress:

Know the problem and its symptoms

Many times the ignorance of the symptoms caused by anxiety can cause them to be more serious and make the situation worse. Therefore, if you wonder how to control anxiety and stress, the first step to recovery is to know exactly what this problem is and what its symptoms are.

Interpret anxiety in another way

As we have explained, constant anxiety usually appears when the stimulus that stresses or worries us has not even appeared. Therefore, it is recommended that you try not to magnify and learn to take it in a more realistic way and relativize the problem and the situation.

Put your attention on other things

It is very common that when a person is experiencing anxiety and stress, they worry excessively about a situation. Therefore, another way to control our nerves and anxiety is to force ourselves to think about something else or do something different to distract us from the issue that concerns us.

How to calm anxiety quickly

Sometimes, the anxiety that a person feels is out of control and ends up suffering an anxiety attack. These attacks are characterized by causing symptoms such as respiratory distress, hyperventilation, tremor and increased temperature and pulsations. To calm anxiety quickly it is recommended to try to change the focus of attention and think about something else that helps us reduce these symptoms, as well as focus on breathing slowly to try to reduce the pace.

All these guidelines are better to learn step by step from the hand of a therapist psychologist, because with the guidance of a professional it is easier and it is easier to feel safe to get it.

Exercises to combat anxiety and stress

In addition to the above tips, we also recommend the following exercises that will help you fight anxiety and stress:

  • Relaxation techniques: they consist of techniques that focus on breathing control. With just a few minutes a day you can reduce anxiety symptoms such as muscle tension and respiratory distress.
  • Meditation:This exercise can help us focus on other things instead of stress and anxiety. In addition, the more we practice meditation, the greater our level of self-control.
  • Self-instruction technique:this exercise consists of giving instructions to facilitate thinking positively, since many times when we get nervous, we tend to have mainly negative thoughts.


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