Modern society has developed a marked trend in recent decades towards mental and psychological disorders. More and more people say they often face anxiety, panic, uncontrolled fears and depressions. And this is normal, if we consider the social evolution of the last decades, the significant changes in the moral and ethical sphere, the almost total absence of the reference points that once generated security and tranquility. Misunderstood, poorly applied and managed democracy leads, in the end, to deeply harmful results for the psychophysical health of the individual and society.
Among the psychological disorders most encountered in recent years are anxiety and depression. Unfortunately, at least once in a lifetime, almost all individuals have faced anxiety.
Anxiety is a disorder that is based, like many others, most of the time, on a cognitive distortion fueled by a sense of uncertainty linked to the future. It represents a basic emotion that in the individual generates some mental and physical resources, sometimes useful and other times not useful. The border between healthy anxiety and pathological anxiety is often very subtle and difficult to identify and is linked to one's perception and the way we interact with the surrounding world and with ourselves. What is certain is that anxiety is characterized by some excruciating states of fear, agitation and uncertainty that radically worsen the quality of life of those who experience it.
To be able to correctly approach anxiety management, you need to know its functioning structure well. First of all, a clear distinction must be made between normal anxiety, which in many cases is useful and excessive anxiety, which generates suffering. Normal, useful anxiety is that which warns us of the presence of a future danger, that which makes us active in achieving certain objectives and that which awakens us to reality and makes us commit on the path of personal development. Excessive anxiety is that for which, due to the distortion of the perception of reality, some events are considered to be tragic, unbearable, potentially destructive, in front of which there is no way out. Most of the time it is a great fear that a certain danger may materialize.
The person experiencing anxiety considers that he/she is alone in that specific situation and perceives him/herself different from the others, in a negative sense. He/she will often use phrases and words that will highlight his/her separation from the rest of the world, like: well, but my situation is special, well, but what I feel is different and much more intense than what other people live, you don't understand how I feel, only I can carry this unbearable weight etc. Here, it is good to consider the fact that, many times, all these things exist only in the head of the respective person. There is no person in the world who is absolutely free of worries, what is different is the interpretation that each person attributes to these concerns. We live in a social and family reality that is often complex and difficult to manage because the means of management are ignored or lacking. The problem is when the concern becomes permanent and you no longer have any control over your destructive thoughts that take over and terrify the person who lives them.

Examples of cognitive distortions manifested by people suffering from anxiety disorders

− the catastrophic thought: "I will never be able to speak in front of so many people, I will certainly make a bad impression"

− personalization: you feel guilty of everything: “I took a day off; the whole company slowed down its production because of me "

− take blame that you do not have about issues with which you have nothing to do: "it is my fault if there is hunger in the world because I eat too much", "it is my fault if the partner left me because I was unable to predict that my mother-in-law would fall down the stairs"

− emotional reasoning: to believe that reality is the reflection of how you feel: "I feel unpleasant, consequently I'm definitely unpleasant to everyone"

− monochromatic or bichromatic thought: either it is all black, or it is white or black: "if this person does not love me it means that I am not worthy of being loved"

− denial of the positive aspects: "I did it, but it is certainly not thanks to me, it was a stroke of luck"

− the over-generalization: "he has not eaten the soup, it means that he does not like it, I will not cook it anymore", "this apple is ruined, I will no longer buy apples", "that girl did not answer my greeting, women hate me "

− reading thoughts: you think you know what others think: "Anyway I know that he doesn't love me", "he says nothing, he certainly thinks of someone else and hates me"

− predicting the future: you think you know what will happen in the future: "Anyway I know that he won't answer me on the phone", "at that time the bread will surely be gone", "that person won't even look at me"

− apply labels: you believe you have some problems and you catalog yourself accordingly: "I am a failure", "I am insignificant"

− belittling oneself: believing oneself unworthy: "who am I to get his attention?", "Why should they hire me?", "There is nothing in me that might please him"

The symptoms related to anxiety disorder can be classified into four categories: cognitive, emotional, behavioral, physiological.

Cognitive symptoms

− poor concentration ability
− poor self-awareness
− mental confusion
− states of mental emptiness
− poor vigilance
− alteration of the perception of reality
− tendency to exaggerate
− absence of objectivity
− distorted interpretation of reality
− pessimism
− denial

Emotional symptoms

− impatience
− irritability
− unjustified fear
− perpetual states of fright in the presence of external factors
− generalized terror, which appears out of nowhere
− feeling about to faint
− exhaustion
− unhealthy attachment

Behavioral symptoms

− inhibition
− hyperactivity
− difficulty expressing yourself
− cry
− tremor
− tendency to hide
− escape from responsibilities
− hastiness
− tense relationships with others
− abuse of medicines, drugs, alcohol, TV, PC, telephone
− unsatisfactory or absent sex life

Physiological symptoms

− insomnia
− agitation
− perspiration
− lump in the throat
− palpitations
− breathing difficulties, shortness of breath
− chest pressure
− loss of appetite
− nausea
− vomiting
− abdominal cramps
− dizziness
− headache
− numbness of the hands
− hyper- or hypotensive reflex reaction
− constipation
− muscle tension
− anorgasmia

What can be done?

The main trap in which one falls in the case of anxiety is to believe that the wave of thoughts that constantly invade the screen of the mind cannot be stopped in any way. This is certainly untrue! This is because the discomfort of anxiety has come to life following a more or less long period of time in which conscious control has not been exercised over one's thoughts. The situation can be remedied through constant, targeted and lasting exercise. The result, therefore, is not immediate, it takes some time dedicated to the effort to improve your condition. We should also keep in mind that behind all these anxiety-generating thoughts there are often convictions well rooted in the subconscious. These beliefs may seem legitimate as they are often linked to the idea of ​​survival, which consequently justifies their existence. The consequence of this way of looking at things is that if you deem your concern right, even if it is harmful to health, you will do nothing to restore balance in your life. If, on the other hand, you can understand that excessive and obstinate worries will not solve your problems, at that point there are chances that you will pick up your life and restore balance. At this point, many people hope for a sort of magic pill that will free them instantly and forever from anxious experiences. In truth, it must be remembered, as I said before, that there is a part of beneficial anxiety. Therefore, the most correct approach is to considerably decrease the level of concern and use some psychological or yogic methods to manage what remains.

Anxiety management and control methods

Awareness

Create a habit of becoming aware of your thoughts, your emotions and your behaviors. At the beginning it can be difficult to do it always, so you can choose to do it in certain time slots, to get the mind used to the exercise. In that hourly period, just look at the direction your mind is going, what your thoughts are and write down the things that have crossed your mind in a notebook. Then, make the distinction between constructive and destructive thoughts. Try to observe their dynamics, when they appear, how long they last, how they develop and branch, when / if they cease. Then objectively analyze negative and destructive thoughts and see if there are real reasons for concern or if the concern originates in mental speculation. This exercise will allow you to increase your control over your thoughts and return with your feet on the ground.

In order to frame the situation objectively ask yourself:

− where does this concern originate?

− what are the real (not imaginary) topics on which I base my concern?

− how many possibilities are there that what I think is not true?

− have I personally verified that the situation is as I think?

− what really scares me in this situation? How many real possibilities are there for this to happen?

− can I find other perspectives from which to look at the situation? Am I willing to ask others for help too?

− what is the usefulness of this concern?

− if it were another person I would advise you to give?

− am I able to find at least two constructive ways to get out of this situation?

You can also adopt an approach such as: if a problem can be solved, then there is no reason to worry; if the problem cannot be solved, it is not worth worrying about. This means, in a sense, to separate the solvable problems from those that cannot be solved and to find alternative ways to solve the solvable problems. For the unsolvable ones, try asking for help or just letting them go. Life will continue even if you have not resolved everything that goes through your mind.
Basically, everything is related to the need to exercise absolute control over the life you live, the need for predictability. If you understand that life is totally unpredictable and that the idea of ​​absolute control over life is simply senseless, you begin to relax and have a much more acceptable vision regarding the various existential events. To do this, you must start to become aware of your expectations and see which ones can be changed and in what sense. You can have negative or positive expectations as a result. If negative expectations materialize, a destructive mind will see this as a validation of its motivations. So the solution can be found in the downsizing of one's expectations, also leaving a space for uncertainty. You will thus be able to manage your unconscious need for security and control.

Hatha Yoga

Hatha Yoga allows thoughts to move from the level of abstract ideas to the level of the physical, material body. This will cause the mind to create a rupture in its incessant flow that created anxiety, reducing its levels and effects. At the same time, Hatha Yoga acts simultaneously on the muscular, bone, glandular, organic, lymphatic and blood systems, changing the chemistry of the whole organism, implicitly of the brain and this will change the way we perceive and think. At the same time, the practice of Hatha Yoga stimulates the production of endorphins that give a sense of well-being and contentment, regulate appetite, body temperature and sleep. All this will lead the mind to be more predisposed towards the beneficial aspects of life.

Sports activity

Sports activity generates a psychophysical state of tonicity and allows the mind to focus on the concrete. Likewise, the glandular activity during sports improves and this makes the whole mind-body complex work better.

Relaxation techniques

Deep relaxation techniques, especially those of Yoga, have multiple beneficial effects including: the harmonious connection between body, mind and psyche, the programming of the neuro-vegetative system towards regeneration, the suspension of stress hormones and the decrease in the heartbeat frequency. All these things favor the appearance of a state of mental calm and tranquility. The ideal would be that the relaxation practice was a constant, daily, with a gradual, progressive approach that integrates all parts of the body.

Meditation

Through regular meditation practice, the brain structure is changed and activity is balanced at the level of the two cerebral hemispheres. The constant practice of meditation stimulates the activity of the left pre-frontal cortex which is responsible for positive experiences such as joy and happiness. Furthermore, meditative activity facilitates the creation of a toned, confident, expansive mind. Through the practice of meditation, the central nervous system balances and calms down, generating health in the whole organism.

You can meditate on the state of stillness of the physical body, on the vastness of the sky, on the blue color of the sky, on the sun, etc.

The conscious control of breathing

In people suffering from anxiety disorders, it has been noted that breathing is short and fast. Such a person uses only the upper part of the lungs to breathe, while the lower part is almost firm. All this leads to respiratory and chemical decompensation, which affects the functioning of the mind. In this case there will be a tendency to use more the surface section of the mind.

To rebalance the situation, lie down in a supine position, completely relax, then breathe deeply and slowly through your nose, bringing the air into the lower abdomen area. Hold the air in the lower abdomen area for four seconds and then slowly breathe out of your mouth. Make sure that the exhalation lasts approximately twice the inspiration. You can do this simple exercise even while sitting. Remember, the air must be brought to the lower abdomen, you must feel the area under the navel expand as you inhale.

Mindfulness - the state of constant awareness

Basically it is about training the mind to be in the here and now. This means not allowing the mind to create "little castles" and to do it you have to bring it back to something that is taking place in the present moment. This allows you to learn to see life exactly as it is, without adding anything with your imagination. Although there is a lot of talk about mindfulness, very few people have developed the ability to keep their mind in the present. To do this you can train by concentrating on breathing. Simply, sit back, relax, and watch the flow of your breath, without changing its rhythm. Breath is something spontaneous that happens in the present, so if you focus on it, the mind remains in the present moment. Remember that anxiety is often linked to some future-oriented thoughts, so if you bring your mind back to the present moment, the level of anxiety decreases.

Psychotherapy

Psychotherapy allows you to verbalize your thoughts and emotions in the presence of a person specialized in mental hygiene. Unlike a friend or family member, the therapist has a number of means at his disposal that can help you to better express what you feel and to find the right path that leads to serenity. The therapist will also be able to guide you on this journey without judging or blaming you for something. On the contrary, in his presence you will feel in total safety, understood and accepted and all this will allow you to be able to enter more deeply inside yourself to understand and forgive yourself.

Music therapy

Music therapy is therapy through sounds and is used in various areas, including the psychotherapeutic field. Using the right sounds, the right frequencies, some parts of the brain will vibrate and activate by recreating a deep balance in the brain. If you have no knowledge of music therapy, to manage anxiety you can simply listen to some pieces of classical music including: Moonlight Sonata by Beethoven, Nocturne Op.9 by F. Chopin, Spring Waltz by F. Chopin, Romance by F Chopin, Air of JS Bach, Mission by Ennio Morricone, Adagio by T. Albinoni.

Hypnosis

Therapy through hypnosis allows the person to go beyond the barriers imposed by the conscious part of the mind and better analyze the "dark" areas as well as reprogram the subconscious for an operation that helps the person himself.

It is important that the hypnotherapist is very well prepared and has worked extensively on himself because in this practice, as a consequence of the greater openness that is achieved through relaxation and hypnotic trance, an informal exchange could be created, on an unconscious level, between the therapist and the patient. Otherwise said, the therapist must be a deeply balanced person with great control over his or her mind.

The use of drugs

If the anxiety levels are very high, after consulting a psychiatrist, anxiolytics can also be used. There are many studies that say that in these situations, pharmacological treatment and psychotherapy must go hand in hand. It is not advisable to use anxiolytics superficially or without the supervision of a specialist.

Alternative supportive therapies

Chromotherapy - 20-minute sessions, alternatives, with green and blue color

Food supplements - magnesium, B vitamins, pollen

Phytotherapy - mint, basil, lemon balm, valerian, gentian, orange blossom, rose

Aromatherapy - to be used in the diffusers of essential oils: pine, mint, orange, frankincense, myrrh

Massage - Ayurvedic, relaxing

Direct contact with nature - nature, be it mountains, hills or sea, has the ability to alchemize negative experiences and to instill a profound state of health and happiness.

To conclude, I mention the fact that anxiety should definitely not be underestimated. It is therefore necessary, already from the appearance of the first signs of its manifestation, to act energetically, with all the means available, to stop and remove it.

Psychotherapist Virgil Calin

+39 333 1918834

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