Lic. Ingrid Ávila, a specialist in anxiety disorders, explains that these experiences can generate a permanent alert state, where the body and mind react to signals that do not represent a real danger.
The fear that feeds up
Those who go through these experiences are usually in a state of permanent alert, where the body and mind react to signals that do not represent a real danger. This is, in part, to the amygdala, a region of the brain responsible for detecting threats. When it overloads, it begins to send constant alarm signals, generating a sensation of danger even in safe situations.
A common example is the perception of accelerated heartbeat. If at any time they associated with a dangerous situation, it is likely that every time the heart can fast, the person feels that something bad is about to happen. This vicious circle maintains active anxiety, making it difficult to relax and distinguish between a real threat and a false alarm.
Strategies to break the cycle
The good news is that there are ways to handle anxiety and panic attacks. With practice and patience, it is possible to recover calm and reduce the impact of these experiences. Some recommended strategies include:
- Connect with the body without fear: Many times, anxiety intensifies because we avoid paying attention to our physical sensations. Learning to notice heartbeat, breathing and other body signs without interpreting them as threats can help reduce fear.
- Check the thoughts: The mind tends to generate catastrophic thoughts when we are anxious. However, having a thought does not mean that it is real. Questioning its truthfulness and trying to see it from a more objective perspective helps to reduce anguish.
- Regulate emotions gradually: Face anxiety progressively, without avoiding situations that cause it, allows to develop tolerance and recover control. The key is to do it little by little, without forcing.
A learning path
Anxiety and panic do not disappear overnight, but with the use of techniques such as relaxation, meditation and training in body awareness, it is possible to reduce its impact and improve well -being. Each small advance counts, and with time and dedication, you can enjoy the present again without fear taking control.
Lic. Ingrid Ávila
Cognitive therapist.
Specialist in anxiety disorders.
Master in Psychoneuroendocrinoimmunology.
Clinical sexologist.
- Consultations at + 54 9 11 7150 9308
- Instagram: Lic.ingrid_avila
www.psicologyingvila.com.ar.
By CEDOC
