How to reduce anxiety in 4 steps

Brazil is among the countries with the most anxious people in the world. According to a report published by the World Health Organization (WHO), anxiety affects more than 18 million Brazilians. The pandemic caused by Covid-19 also generates significant impacts on the mental health of the population.

Anxiety can generate physical and psychological symptoms, such as feeling short of breath, tightness in the chest, tremors or negative thoughts, for example, which can affect the person's daily life.

Although pathological anxiety requires specialized care, including physicians and other health professionals, some everyday practices can help in milder cases. Check out how to reduce anxiety:

Meditation

Meditation is nothing more than a breathing practice with a focus on the present, the "here and now". Pace your breath and slowly inhale through your nose. As you inhale, let the abdomen expand, then slowly exhale, expelling the air through your mouth. Meditation even helps in understanding your thoughts and emotions, as well as your bodily signals, racing heart, sweating.

Good habits

Reduce foods with caffeine, sugar, stimulants and processed foods. They can be a "chemical trigger" for anxiety, over-activating your nervous system. Exercise regularly. Practicing physical exercise helps release endorphins, the "pleasure hormone", which promote relaxation and a sense of well-being, helping to regulate emotions.

Accept your limits

Of course, we would always like to “do everything”, but this is not always possible. Asking for help or admitting you can't do something is nothing to be ashamed of. It is important to remember that not everything depends only on us, it is necessary to learn to deal with frustrations and know that it is not possible to have control of everything around us. Seek to set goals that you can take one step at a time. Appreciate your small advances.

Drink te

Some teas have substances that act as mild sedatives and can help control daily anxiety. The best known plants with this action are passionflower, melissa, chamomile and valerian.