Home Mental disordersAnxiety disorders How to control anxiety and nerves

How to control anxiety and nerves

by Alivia Nyhan
Published: Last Updated on

Concentrated emotions, mixed feelings, nervousness, worry … All these states can overwhelm us when faced with stressful situations and turn into an episode of anxiety or panic. Anxiety is a common emotion that tenses us when facing unknown problems, uncertainty, stress, or fear. Although many times the body speaks to us through it so that we are alert, in most cases, it can be an obstacle to carrying out certain routines or facing various everyday situations.

Next, in FastlyHeal, we give you the keys to how to control anxiety and nerves to avoid being played a trick on you. Relaxation techniques, mindfulness, or meditation are solutions that will help you treat anxiety.

Nervous anxiety: what it is and symptoms

The problem that occurs when anxiety and nerves come together is nervous anxiety. In case of suffering from this problem and to prevent it from getting complicated and, thus, to be able to solve it, you should always put yourself in the hands of medical specialists, psychiatrists, and psychologists, such as, for example, psychologist Málaga PsicoAbreu, a group of psychology cabinets that have with four centers in Malaga and a history dating back to 1995. These Malaga psychologists have psychologists specialized in the treatment of nerves and anxiety.

In the following lines, we tell you what it is and the symptoms of this problem, which is more common than we may think at first.

What is nervous anxiety?

Anxiety is an emotion that intensifies in our body as a defensive mechanism. The body uses anxiety and serves as an alert system for situations that it may consider threatening, unfamiliar, or stressful. However, although anxiety allows us to be alert and improve our response and adaptation capacities, to mobilize our body, it can become an obstacle if it acts in an altered way. In this sense, this mechanism can cause immobilization, disability, and health problems, among other symptoms, which generally hinder the day-to-day life of those who suffer from it.

Personality, lifestyle, learning, context, or even genetics can predispose us to altered nervous anxiety. Although they are not the only ones, there are triggers such as overwhelming situations, obstacles to achieving goals, life events that we must face, such as an accident or the death of a loved one, or the use of drugs or other stimulants, can also activate the anxiety uncontrolled.

Anxiety problems can be sustained over time if they are not treated from their source and if the trigger for this paralyzing fear is not detected.

Symptoms of anxiety and nerves

Nervous anxiety usually manifests itself through various sensations that go from restlessness to panic, depending on the increase in intensity and duration of the feelings. As we pointed out previously, it is an emotional alteration that, being continuous and intense, can trigger varied symptomatology such as Insomnia or sleep deficit, constant restlessness, nervousness, eating problems, and difficulties relaxing… All of this makes it more challenging to carry out the daily and routine life for people who suffer from anxiety and the fact that this state directly affects our physical and mental health.

However, the symptoms of nervous anxiety can vary depending on the person who suffers from it. When an anxiety disorder has been diagnosed, the symptoms can be constant and intense, leading to accurate panic attacks in the most severe cases. Learn more about this type of problem in this other FastlyHealarticle on Panic Attacks: Causes, Symptoms, and Treatment.

In general, this anxiety state problem usually manifests itself through continuous nervous states or anxious characteristics and also through the following signs and symptoms of nervous anxiety :

  • Sleep problems such as Insomnia or excessive sleep. Both aspects are considered symptoms of nervous anxiety, depending on the diagnosis. This other article tells you more about Insomnia: causes and treatment.
  • Excessive worry about everyday problems or recurring thoughts interferes with day-to-day life and causes fatigue and tiredness.
  • Irrational fears can turn into phobias that paralyze and block our daily lives.
  • Muscle tension, since living with anxiety can cause us to tense the muscles of the whole body regularly. Clenching your jaw is one of the signs of nervousness and anxiety.
  • Stage fright at being the center of attention.
  • Social phobia, which is a symptom of intense anxiety disorder, in those people who tend to get very nervous in everyday situations, such as having a conversation. The fear of being nervous manifests itself in sweating, nausea, blushing, trembling, and even difficulty speaking. This phobia makes everyday social situations and relationships difficult.
  • Perfectionism, since the most meticulous and obsessive minds demand too much of themselves, can often experience anxiety.
  • Constant and obsessive doubts.
  • Compulsive behaviors, as well as obsessive behaviors.
  • Traumas, anchors, or flashbacks.
  • Habitual indigestion is somatized by the most robust anxieties that can cause cramps, constipation or diarrhea, gas, stomach pain, or bloating in stressful situations.

Causes of anxiety and nerves

Nervous anxiety is very complex and can be caused by multiple factors: genetic, psychological, social, neurobiological, or cultural. But to find the cause that triggers anxiety and nerves, it is essential to understand each person’s personality who suffers from it because only it is the true origin of fear.

Among the most common factors that activate the nervous anxiety mechanism are:

  • Genetic or biological.
  • Personality (coping with stressful situations or lifestyle).
  • Contexts support and learning.
  • Overflowing situations or situations that require an adaptive effort.
  • Fears and phobias.
  • Obstacles or limitations of the ability to achieve or maintain achievements.
  • Inability to cope with problems.
  • Problematization of areas or situations that, a priori, are not conflictive.
  • Bad and unexpected results.
  • Consumption of drugs or other stimulants.

How to control anxiety and nerves – tips

Anyone who suffers from anxiety and nerves should be clear about controlling pressure. It is essential to know your body and how it reacts to a state of stress and nervousness.

The main thing about managing an anxiety attack is to recognize its symptoms. The first signs that will appear will be tachycardia, nervousness, Insomnia, and sweating … If you notice that you are upset, that you are unable to control fear, or have specific breathing difficulties, you may face anxiety attack.

Once the symptoms are detected, you must reinterpret the problem. Think about whether it is so severe, reason about it, and try to find an alternative. Can your life continue even if this problem has appeared? The answer is probably optimistic, so try to be realistic and not magnify the situation.

If reinterpreting the problem is of little use, try diverting your attention from it. If we focus on our concerns, our body will remain alert without letting us rest. Force yourself to think about something else or try to distract yourself from your worry.

Although it is hard to believe, you should try to interpret the problems as a challenge, a challenge that will help you learn and improve, and not as a threat. Only then can you motivate yourself to face the situation that worries you. Family support and maintaining a positive attitude at work, at home, or when carrying out your daily tasks will help you control stress and anxiety.

On the other hand, we recommend practicing relaxation techniques that reduce muscle tension, improve breathing, and restore balance.

What to take for anxiety and nerves

To quickly calm anxiety, the most appropriate thing is to turn to a specialist so that he can diagnose the origin of your stress and can assess your pictures of anguish. If necessary, your doctor or psychiatrist may prescribe anxiolytics or relaxants to help reduce anxiety and nervous symptoms. Anxiolytics help relieve or suppress anxiety and include beta-blockers, benzodiazepines, buspirone, and some antidepressants. Remember to take these drugs under medical supervision.

However, specific natural remedies can help you combat anxiety, stress, and nerves. Lifestyle is essential for you to feel good, both physically and mentally.

Try to maintain a positive attitude and take care of your habits: rest correctly, sleep the necessary hours, avoid stimulants (alcohol, coffee, tobacco …), exercise outdoors, and maintain a healthy and balanced diet … All this will allow you to reduce the pictures anxiety and keep your mind and body healthy.

Likewise, before resorting to drugs, you can opt for socially oriented treatments or therapies, which will give you the necessary tools to overcome situations that generate anxiety and do so positively.

Exercises to combat anxiety and nerves

Performing relaxation and breathing techniques or exercises such as meditation and mindfulness is essential to combat anxiety and nerves. Among the most effective practices to quickly calm anxiety, we highlight:

  • Relaxation techniques: with them, you will improve your levels of anxiety and stress. Listening to music, walking, training or exercising, practicing yoga, meditation, or even laughing are very effective activities to achieve relaxation.
  • Breathing exercises: breath deeply to control your nerves and reduce tension. The breaths should be slow and deep. Breathe in, hold the air for a few seconds and exhale from the diaphragm.
  • Muscle relaxation exercises: perform stretches to reduce muscle tension, which will help relax the body and mind, and even help you sleep. A physiotherapist will give you more clues about the best exercises in each case. Here we talk a little more about relaxation exercises to sleep better and calm anxiety.
  • Meditation: through this exercise, you will achieve serenity. The goal is to clear your mind, eliminate negative thoughts, let them pass, and focus on your sensations, emptying your mind of worries. This philosophy of life is known as mindfulness and is increasingly practiced in specialized centers.

What to do before an anxiety attack

In the face of an anxiety attack, try to reassure yourself by trying to relativize the problem, that is, thinking that there is no danger and that the pain is not as severe as it seems. To achieve this, follow these steps:

  • Try not to focus on the problem.
  • Distract yourself (playing sports, changing the conversation, working on another matter …).
  • Do some activity that makes your anxiety symptoms less critical.
  • Try to redirect your breathing instead of hyperventilating. Breathe slowly.

If the anxiety pictures recur frequently, visit a doctor and a psychologist. They will advise you on the best treatment to regain normalcy and face your day-to-day without nervous anxiety. Here we recommend more about When to go to the doctor for fear.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.

If you want to read more articles similar to How to control anxiety and nerves, we recommend that you enter our category of Mental disorders.

You may also like

Leave a Comment