markers = pedreria:9esbzrcgq_o= diseños de uñas, fondo:1j55qxbkuyg= revolucion mexicana, aesthetic:lug3xcusoiu= ropa de roblox, logo:lconaw37mse= rayo mcqueen, mk4:gsipenjyv7y= supra, manzana:iajqujnpdp8= chihuahua cabeza de venado, embarazo:ocgpby4fkje= sangrado de implantación color, huracan:re1yotrzaqi= lamborghini, bonitas:12ql0rrycqg= frases motivadoras, hello kitty:kbs14ajkec0= imágenes de kurumi, lilo y stitch:k_kx_obrgi8= dibujos para colorear, novio:_zwykpiys2e= rivers gg, hongo:otieoix_r3y= mario bros, fondo de pantalla:qsoq5normhk= free fire, doberman:tuve85jkx3w= rottweiler, danny trejo:qi1bxu1rq9a= machete, navidad:woj8fsa2nuo= muñeco de nieve, dibujo:vmytfvt9ki8= voleibol, corta:rnhdegbnhey= poemas de amor, rubio:k1hu4hl5p0y= castaño claro, aesthetic:r9enl5nvttu= anime, fnaf:jpxh7iowxs0= fredy, original:smqhml3n8n8= gorras new era, aesthetic:-v7uuruisby= bts, red:s0qgpowomgo= panda rojo, moda:r6lnw6esoas= ropa, corte:ec4md9jfn2o= low fade, dibujo:6lbrwpkaib4= garfield, dignidad:kzohh36t81a= frases de amor propio, animados:fk8x7agqr_4= regalos de navidad, vph:76bdfwuqumi= granos en la lengua, precio:mn_p1d1biea= furby, niño:sakkfye_vyi= maquillaje de vampiro, frente:t86qglzagp0= fachadas de casas, logo:swlzuoazemi= buen fin, marron:mwyvxtwi0ke= sangrado de implantación, type r:uxwxehedvcg= honda civic, wallpaper:v_ojqtgpb5k= chayanne, estados:e-rc7slazb8= mapa de la republica mexicana, dibujo:b0ez-iulefu= capibara, sencillo:47o28augtyo= maquillaje catrina niña, dibujo:6tlvknjkgoq= constitución política de los estados unidos mexicanos, logo:lw8ekj0ehdw= oaxaca, animado:rbcffn84k0g= sol, amor:x_di7pbau6k= dibujos a lapiz faciles, z06:krxfz0bhtcg= corvette, fondo de pantalla:lo0wru7x2z4= imagenes bonitas, mapa conceptual:zzfxrbm91gq= cuadro sinoptico, dibujo:sju9f1sltcs= tercera ley de newton, vph:oj7ztrqxfmc= tipos de verrugas, elegante:rksgucbsq6q= fiesta peinados cabello corto, sonic:x9w6ta22o4i= erizo, ariel:rdty8jdp4zi= la sirenita, instagram:vuflanvewqe= elizabeth olsen, dibujo:ykvmma_1rqk= hombre, golden freddy:jtum3tgmqde= five nights at freddy's, cassie howard:qbsiwcwpfay= sydney sweeney, elegantes:dfkw2qc0xco= uñas navideñas 2023, dibujo:vmnysqzyxm4= mapas mentales, rima:mumvx4pceha= poemas, letra:-f6rwzswbjg= cuentos infantiles, https://support.google.com/gboard/answer/6380730?hl=es-419, agua:818iya3rczs= triptico, sencillas:b9w-cot4vbi= uñas navideñas 2023, pierna:qmeex-uilgm= tatuajes para mujeres, iphone:5e5ylhajjw4= fondo de pantalla, degradado:sls00jwqzcu= corte de pelo para hombre, precio:6ogt7lirdmm= microdacyn, azul marino:ulnhfbq94sa= azul rey, disney:8kyhfr8owqi= cenicienta, chuscos:d3shwhjmkx8= regalos de broma, vector:nv3lbwjfkva= avion, madera:ts1iw3gimig= mesa, corto:thtildtygnq= comic, elegante:z1gtpr0pyyi= trajes para hombre, novio:w5qivwp9bc8= moon ga-young, elegantes:cqmcplpxgwo= diseños de uñas, gif animado:bucsjoccxlu= gracias, amigo:vq5_l8-g8ma= feliz cumpleaños, aesthetic:t66p_52nivw= fondos de pantalla morados, pelo largo:ywzod06rwns= peinados faciles, verruga:w9bwuac3mvs= vph, dibujo:ulo4wwbf1dq= sistema nervioso, border collie:mab4nbkdssu= pastor australiano, playa:buplmahg3bw= cancun, logo:zaewlraxcgu= spotify, tratamiento:rau9ccyeyia= varicela, acrilico:5d4dg_s2spy= uñas, texturizados:sdtxa_uvyvc= condones, romanticas:8zsmrin8uuc= frases de amor, fluoxetina:8bxmp0csbwk= antidepresivos, dibujo:cbeyonfnobq= perros, wallpaper:ukdx5ike-z8= checo perez, logo:cgcq9myrmra= futbol, cuello uterino:ccqk1rrqaqm= virus del papiloma humano, bonitas:824-_jrtwc0= frases de navidad cortas, mensaje:x0p8c8i-am0= buenos días, mujer:bzqd78dswna= botas, noche:yd63slk9x80= luna, alto:rv7gvyptgqo= taper fade, dibujo:j4hksthmkr0= duendes navideños, gt500:-jbmpx-mu1w= mustang, juego:7wtjrocwjwi= roblox, brote:gehfwx2ksqm= herpes genital mujer, eclipse:rx6wnbxza6a= mitsubishi, elegantes:cltux6drcdk= uñas acrilicas cortas, dificil:3gvft148hc4= adivinanzas, corazon:s5pwegpvx6q= tatuajes, pintura:y-0iqswubzw= obras de arte, whatsapp:2fz_eg03bn4= fotos de perfil aesthetic, tabla:xvgtxzdnibu= imc, draculaura:ewo90jguzds= monster high, animado:r1oemo3_tmi= teclado de computadora, dibujo:j1tisbkn7zm= artes, fondos:tzfpben5l8s= fotos de perfil para whatsapp, doodle:jjy0oh1bpby= google, cantante:1sveqtjotke= peso pluma, mujer:20ryr6vneqg= outfit, primavera:ambia8dbyxi= poemas cortos, rosa:yoknxbt3zj0= dibujos, primaria:bpvsuh2cgc4= llavero tablas de multiplicar, jueves:g7lyywxecni= buenos dias, tiernos:uaavtn1hq5i= dibujos fáciles, dibujo:yhkoxqcheko= aristoteles, animado:nnlnk5a4njm= arbol, mujer:o7fyjroge1a= crocs, logo:egqgc558buc= kenia os, wallpaper:notjrtobvkw= kirby, sencillos:nti06nukgpo= dibujos faciles y bonitos, chidas:lozrinacoc0= frases para fotos de facebook, dibujo:g0izkkukqrc= nezuko, dibujo:ob7cu-nsmeq= fuego, pdf:gz2hftec_nc= mapa del metro cdmx, freddy:d2ckjhcylfo= boni, animal:_44xhnw2iws= tejuino, icono:ddumn7vojei= foco, primaria:u8kam0acxeq= ciclo del agua, flor:b1lp8k0wqic= noche buena, fondo de pantalla:48tn2up9d54= kenia os, cars:o4-hytqvt34= rayo mcqueen, bota:u5qb0ovb068= converse, mini:6wloldwevw0= iphone 12, pelo corto:dnwfzt3gbwi= balayage, feliz:8_29onv7loa= buenas noches, felix:vbegrtyntfm= stray kids, animado:gq2shpxaime= grinch navideño, mujer:qmeex-uilgm= tatuajes en la pierna, mapa:pnllheqnwzu= globo terraqueo, san valentin:f82n-9b9e6c= valentin elizalde, dibujo:fwa5vewwjgy= sistema nervioso central, logo:hn6uxl6y7lo= stranger things, vaso:cpjn84oyfgc= maruchan, purple:foa0uani_w8= iphone 14 pro max, juego:nkylum0ppu8= poki, charizard:ttw47p-wxcy= pokemon, anime:4h0oxwi-h5w= fondos de pantalla negro, dibujo:tej-psyntvk= spidey, fondo:ulxpdntnur8= blanco, logo:qe_c2c3rgqk= mitsubishi, dibujo:aq7lzcattpc= scott pilgrim, precio:acjk4brbjqc= vapeadores, hombre:yrrjw6vcrym= tatuajes en el brazo, oracion:bkwplxq6cce= angel de la guarda, vestido:9omr87jioge= outfit vaquero mujer, pequeño:wxodav3qrrk= tatuajes, corto:xogaaiizg0y= tintes de cabello, piel:9sbmphou0s4= vph, dibujo:karvhtfobtg= cambio climatico, my melody:_s_qsoenxpk= kuromi, dibujo:9uoyt9aykus= pato, original:eh1myb1gdl0= virgen de guadalupe, outfits:dfz8yrd40a8= estilo coquette, bebes:ciqx16gjqyy= varicela inicio, plantillas:rygmt40lfiq= corazones para imprimir, icono:dr7i-dxovuk= bascula, lapiz:drxvrwy4jmc= dibujos de fnaf, original:ztw0wztgitw= calendario chino de embarazo, casual:bfvebpz-_l0= tenis nike hombre, amor:aldchptnnuu= bonitas frases de navidad, primaria:acel66rqgrk= figuras geometricas, rubio:ulgowqoblps= tintes de cabello, logo:g-js8bs1k4y= fondos de pantalla, cabello:q3req2knmvo= corte mariposa, dibujo:tpmfd4skjgi= koala, fondo:ke37cxx_ccq= colores, dibujo:kqinirdyv04= bota navideña, mini:yllqvggrpg4= doberman, biografia:wba5dvqideu= victoriano huerta, dibujo:b7uhsfzm5pm= michael jackson, dibujo:ilaigmrvcjq= tren, biblia:kiawjwvcwka= leviatan, alegria:hqjgl_tm3uc= emociones, documento:vqmyf0bqpqw= word, dibujo:zivcprzagie= el plato del bien comer, traje de baño:-hibts-ag8w= tsunade, amor:gfw5qlzlrsm= dibujos faciles, dibujo:pqzomuewihy= imágenes de amor, animadas:hbvmkui3aaa= jirafa, numero:lme5q0b81fq= uno, animados:l0hoo9zzi6y= celular fondos de pantalla, preescolar:p9xto0imozk= cuentos cortos, fondo de pantalla:1j0rchiawim= goku black, tristeza:knqkz49qris= intensamente 2, facil:54osvzjvwoo= recetas de comida, flor:z45u8jdc0vc= imagenes, abecedario:o8wwxjujho4= letra cursiva, dibujo:zomiz4l5x70= cactus, logo:tepef50egyw= harry potter, dibujo:7r7z0b43rsw= ratatouille, cenicienta:njjy9jmcamu= princesas disney, coupe:jp8jz4i7ujy= bmw, pdf:rw5ha1mtoo0= lineas del metrobus, retro:ai3blqg494o= tenis jordan, menu:gba-6ao9hky= little caesars, amor:071mj0lpxle= dibujos fáciles, ejercicio:-morimye6aa= caligrafia, dibujo:6cbjdgwh5rs= playa, feliz lunes:wdyaky8j8yq= imágenes de buenos días, azul:guwp2h7mghu= ramos de flores, mitsuri:aeqzzqsp0zk= demon slayer, cirugia:jmr_e1_4jio= fimosis niños, mexico:41nldm-kph8= pozole, reno:ccnccrmi6a4= dibujos de navidad, dibujo:twx8pn17lta= cheems, fnaf:wunoauo3myu= bonnie, elegantes:e12t7vjum1e= uñas acrilicas, color:edyzxcls8se= pezon antes y despues del embarazo, facil:hnx_ofllnr4= pixel art, kawaii:guvhzebkh_m= anime, ano:dnzmq47fsp4= hemorroides externas fotos, robot:-gujxo0xbdu= juguetes, caracteristicas:qk64p1qrwxi= cuadro comparativo, valor:cco5rmxmm9o= justicia, minimalistas:7i4jp1jusyg= fachadas de casas modernas, barbie:aebipr4kj5w= juguetes, muñeca:l3uai0fbark= tiffany, fanart:oo8cl1g9wk4= tomioka, casual:dciklvgusec= vestidos, negativo:z_xmh_mlm8w= pruebas de embarazo, corte de pelo:to11tbyoag4= peso pluma, low fade:79_roggcwo0= desvanecido cortes de cabello hombre, dibujo:rua-6tfnaxw= policia, pdf:9izygdagvna= calendario 2024, elsa:j3d-9cujt1a= frozen, san valentin:abtcq89cwcu= cupido, logo:kqrl-faks6k= alfredo olivas, mexico:da4_la6nizu= tamales, rose:np-f9fszzoa= blackpink, escolar:jebuxrnzhco= himno nacional mexicano letra, margarita:auowbtbhxfs= flor, chibi:ldigox7t_qw= bts, amistad:-jjkwfdxvc8= feliz san valentin, invierno:kkylqxxjknq= uñas acrilicas 2023 tendencias, dibujo:11we5xcokqc= totoro, mediano:j9t_w9iuw80= corte bob, mediano:kvbf3nk-i0u= corte de cabello mujer, buzz:tevdztrbeg4= toy story, planta:kzbcdmmagne= eno, melody:nakscys1l-g= kuromi dibujo, ropa interior:4r0ltcsvp4k= mujeres, elegantes:jghnorjem4y= arreglos florales, peach:oq87zsqrfq0= mario, mk4:pfdeevp96oe= supra, dibujo:p2uo_fr1lxw= salud mental, aesthetic:u1p3guqnx8w= wallpaper, escritas:jeslazwq0r8= recetas saludables, wallpaper:ny6pwfsvxpu= momo, alimentos:1bvykmuspnm= minerales, mapa:cm480ljkytw= francia, minecraft:fwmevim7ctk= dibujos pixelados, foxy:wggt7wkeol8= five nights at freddy's, años 80:aoysj-b2hgq= madonna, lapiz:mpyq9xkxe1k= faciles:fs01uvzcddy= dibujos, tipografia:tch1_eilpoi= lettering, urano:yivcrnu3p60= saturno, perfume:ngp-w3ejlae= versace, mapa:-2crjgvw2hi= inglaterra, zenin:hpiq4if5zjm= maki, bonitas:gl9ou-3cmdy= frases de amor cortas, vida:ilctlgzcouw= frases para fotos, dibujo:4jlkjqp6ue4= calabaza, masha:igxulg2dngc= oso, luna:tt3in7jqgfw= dibujos, fondo:yubnmpzhpe8= imágenes, dibujo:0rh7sbnnu3a= ajedrez, dibujo:gnakl3csbhc= navidad, dibujo:4v-cxoajjgk= celula eucariota, arte:mf_z0re5b9w= pinturas, dibujo:5glgjq5ftcg= isaac newton, personaje:fku0xw33bco= eugenio derbez, wallpaper:zlt0q9_mmfa= fondos aesthetic, flork:z16pay_d_yw= stickers, bonitas:3fq98rrmtek= imagen de la virgen de guadalupe, lineas:rhi1ddutmcy= grecas para hombre, dibujo:f08yuzodbp8= corona, reno:kfueghhp3by= imagenes navideñas, navidad:6coorzpb2wc= estrella, dibujo:ay9t7vqabeg= gallo, dibujo:yme3w_hgqrm= flor de loto, chistosas:mf2feufz45m= calaveritas literarias, dibujo:nqo12flncgc= pinos, mapa:ig3sj_rejx8= arena ciudad de mexico, tabla:qmtxk8e8yqs= taxonomia de bloom, fondo:spwpmeoppgy= imagenes, nezuko:nm10suv5zks= demon slayer, autoestima:jrq1wih-bus= frases motivadoras, agrícola oriental:inshnt9lym0= bellakath, videogame:3d7nyq2wb2i= bayoneta, cuello uterino:ccqk1rrqaqm= vph, rojo:8pp2_terexq= colores, comida:ly89vq5xsrw= huaraches, lirio:has8ptcpscw= flores, 20 de noviembre:aj7izcweh1o= imagenes de la revolucion mexicana, civilizacion:vxd1avawqqc= olmecas, grande:qglrhnam3aq= tablas de multiplicar del 1 al 10, bebe:ld-vvyej3_y= michelin, logo:dsvsjty-0ly= tesla, real:uxnzr-96thy= feto de 4 meses imágenes, dibujo:r3apc-ldrse= gato, dios:ur70_vdbhzi= oraciones, dibujo:c1vrq0zj8tc= rick y morty, :https://mind.betterme.world/trauma/questionary?flow=1939, instagram:kv3pabodn8i= natanael cano, cute:o4aruf6choc= cinnamoroll, quimica:arx-0sjp2iw= sublimacion, real:ef4npiwebhw= seno sano y seno con cancer, kawaii:9t4uijywdie= dibujos de stitch, comida:akul3fot014= alambre, chidos:ccekkaz5uy8= dibujos a lapiz, tatuaje:q9qg7iye3ym= dani flow, sencillas:vwsx4tj88n0= uñas navideñas 2021 elegantes, 250z:xemsbrf4q0w= italika, dibujo:6b7ejqhzrwu= facil:zydciy5wqce= spiderman, rayo mcqueen:vp70q4-c8b0= cars, actual:-qunjij-lj4= hijos de aracely arambula 2022, arte:6gscjfnnzhu= leonardo da vinci, abecedario:4oqnjiawniq= lettering, dibujo:u2eewpiqhm8= uvas, mapa:2wruyx287rs= haiti, arte:3nnxa2gasdi= pintura, mujer:x1xjjiweak4= lentes, esposo:ftfnufd2ueu= helena rojo, piel:ydcvitji4ci= sintomas del vih, dibujo:dcacgevjh0u= etica, dibujo:j5loj-zk-sc= plants vs zombies, skyline:uo9mgl-3idi= nissan gtr, animado:9-heufumnni= imagenes, todoroki:9snbonb0wo4= my hero academia, sarpullido:oawjhdd5akq= dengue sintomas, dibujo:8qa4hflt1ig= feliz navidad, dibujo:cqcr87khpgq= aparato reproductor femenino, dibujo:gtw0gttmqsu= arboles, dibujo:es-vostzkcg= corazon, wallpaper:ejkszi30m5o= demon slayer, animado:3zgayflu_-w= educacion, vph:ulsq3js3y6k= enfermedades de transmision sexualidad, 40 años:fv0p45fobsy= modernos cortes de cabello para mujer, pelo largo:zf4jfziwwtq= peinados aesthetic, humano:zz79jjl1mtm= sistema nervioso, logo:ebp35vpygoo= fortnite, texturizado:zbxnclzmvuw= taper fade bajo, mexicano:d1f204k1dww= escudo nacional, uzumaki:bhc6gax-yb0= naruto, animado:3lnjirylhho= santa, dibujo:__gmulpybpo= interculturalidad, ropa:di8agexhi0g= karl lagerfeld, flame:ojav-bqluta= versace eros, amor:1nqzm_dv86o= tatuajes en pareja, dibujo:yz50ztfckda= gato, chopper:bafs30ntsf4= one piece, niños:mhacfo2vy9u= como cuidar el agua, mango:r9j78inwo7w= frutas, dibujo:tmkub2oo2di= polly pocket, logo:pxo0idpma2a= anuel aa, lettering:tkrmkqw_p5o= letras bonitas, elegantes:wp1x4sqemvs= uñas almendra cortas, kawaii:82r1jnmqfww= dibujos para colorear, aesthetic:lish5b96moq= fondos de pantalla, actual:d1f204k1dww= escudo nacional mexicano, my melody:yocfsjxlz_u= dibujos de kuromi, dibujo:yyhgpyh20ls= flash, truco:zo6pgj6cdg8= who is the impostor, colocacion:hizzuqwqrr0= sonda foley, degrafilado:gyhcgm1o_bs= corte en capas cabello mediano, volkswagen:kgzuqhdtghi= vento, elegantes:-7pwqxlhthy= uñas 2023, formato:vwyrueuu8sq= rfc, girl:0oy4k7pumuk= dibujos aesthetic, joven:uaihzdfshae= madonna, personaje:neq1-wdq3b0= lorax, hombre:mnh_ulha1bu= indus, pastel:xi5bkiwu8uc= cumpleaños, animadas:fupnbdsynzw= gracias por su atencion, formula 1:p2cjgmvcnsu= checo perez, link:vmxowfunxb8= zelda, emojis:y5usz_au0km= emociones basicas, animal:qhhyatzoi_8= kiwi, logo:dsuiipuzkkk= google, largo:7lk5na1cu88= low fade en v, instagram:1nvuxng9_jq= cola, dibujo:ccnccrmi6a4= reno navideño, amor:00tzqvsw0qk= imagenes, sencillas:hxwzhajwbe4= uñas cortas, elegante:x29qfozfrxk= maquillaje de catrina, dibujo:d8k-ruyp6na= resistencia, carlos molnar:azdfd3tu25m= canserbero mandíbula rota, sombras:o9_dmawdzj0= maquillaje navideño, emoji:vku7any97kw= ojos, flujo:leissmxv9pu= tangas, primaria:31mir4naahi= las tablas de multiplicar, animados:mfbxtn7wu_m= stickers, kawaii:rdenraraptk= stitch, luigi:lncefg86sfu= mario bros, español:fvi2bgnhz5c= calendario 2023, juego:rn8nxz3eliu= fondos de pantalla, intent://com.google.android.gms/#intent;scheme=promote_smartlock_scheme;end, logo:05jdkn6qxzw= medicina, logo:womjzghnq2w= starbucks, vector:duo8v8yvgoi= logo whatsapp, noche:a366vhqe0bu= maquillajes, wallpaper:l5dxeoxnr9m= navidad, dibujo:hqzfg8ygkiq= condon masculino, caja:vpv9xee3uqe= cereales, dibujo:rxm9htdjdtm= mexicas, animados:2olb9-jovgo= personajes de disney mujeres, logo:i4qki5ltgkk= cruz azul, cachorro:l1nsahqp0hm= pastor aleman, bratz:z6gt8lpv7cs= yeri mua, fiesta:ldrcf2kknku= maquillaje de noche, toy story:ifjdb7etwyg= goody, letra:uaxg4uf-i7u= cuentos, dibujo:khdpkuzo3x4= violencia escolar, chidos:vyzbwy5lb4e= dibujos para dibujar, biografia:bxhnavca-pg= emiliano zapata, primaria:qfms8ludjjw= aparato locomotor, pared:eqvrwaflyaq= reloj, apple:krz4m8ag5zq= iphone 15, papiloma:2onsrraolts= verrugas genitales, dibujo:sghyedcnn9m= portada de navidad, goku:bta7qmvwgrs= mondongo, humano:oqe9bgof3ga= sistema respiratorio, real madrid:clac4wimbni= bellingham, hello kitty:k2iqzxuau_y= melody, lee know:vsu1-gvshfy= stray kids, ejercicios:vy9okvlev00= fracciones, animados:ne5ykf4jo0o= gato, animado:euvr68ihrz4= mesa, aesthetic:rgbsbxojpoa= fondo de pantalla, dibujo:logewusyldc= desigualdad, figura:vxjhpr19-xq= esfera, facil:-nb8uzylibk= diseños de uñas, primeras semana:2v_kfpv6cdk= flujo de embarazo, mitologia:oyozzbjqsx4= medusa, pintura:hzgzrgleyjq= lucifer, dibujo:k6w9dpor5dg= baby yoda, dibujo:-tazwf15yq8= arbol de navidad, abecedario:-ctz2-irnbm= tipografia
The Health Care Guardian
Few Essential Techniques, How To Control Anxiety By THCG
Health Lifestyle

Few Essential Techniques, How To Control Anxiety By THCG

Psychologists are experts in managing techniques to know how to control anxiety since it is a problem for which many patients come to the consultation. The simplest ones can be practiced easily without the help of a professional. However, those that are more complex will need some training to perform them more quickly and efficiently.

The list below contains effective techniques on how to control anxiety.

Distraction to Control Anxiety

Distraction to Control AnxietyThis technique is ideal for those cases in which anxiety does not manifest itself excessively dangerous or uncontrollable and, on the contrary, it usually occurs with moderate intensity and at specific times. Also, it is straightforward to carry out.

If you are going through a stressful time in your life and you prevent possible anxiety attacks, it is essential that you pay attention to your internal sensations (for example, heart rate or sweating level), checking that you can notice them and their changes. So, you use distraction (for example, if it is not social anxiety, you can start talking to someone), and you worry about finding out if, at that moment, you stop perceiving them. In this way, you can also learn to anticipate the dreaded sensations and practice the distraction technique before they appear.

Some standard methods of distraction are singing, dancing, starting a conversation with another person, looking at the store windows if you are on the street, or even looking at numerical figures around you and doing mathematical operations with them.

Slow Diaphragmatic Breathing

Diaphragmatic Breathing The slow diaphragmatic breathing technique is one of the most effective in overcoming anxiety and panic attacks. One of the physiological reactions associated with the state of anxiety is the increase in the rate of breathing. When we feel excessive fear or panic, we hyperventilate. Therefore, since calm is incompatible with anxiety, if we learn to slow down our breathing, we will be learning to relax. Hence the importance of knowing how to control a mechanism as basic and essential as breathing.

The steps to follow to carry out slow breathing to help us know how to control anxiety are the following:

  1. Place one hand on your chest and the other on your stomach.
  2. Take a breath, slowly, and notice how you carry it down, bloating your stomach and belly, but without moving your chest.
  3. Hold the air for a moment in that position.
  4. Release it, little by little, slightly sinking the stomach and belly, again without moving the chest.
  5. Try to stay relaxed and increase that state of relaxation every time you breathe out.

 Master the technique before applying it to an anxiety attack because if we do it wrong, it will not work. It is recommended to practice several times a day (2 sessions of 10 minutes each, at least) and keep track of progress. It is advisable to start training from the lying or lying position, then standing and sitting. In the beginning, it is customary to practice in private places, such as the house itself, and then extend the practice of the technique to all kinds of businesses.

Jacobson’s Progressive Relaxation

Progressive Relaxation

As with slow diaphragmatic breathing, the progressive relaxation technique developed by Jacobson indicates to counteract a physiological reaction typical of the state of anxiety. This technique includes specific guidelines on how to control anxiety when we are going through a moment of panic or fear. With this method, we will learn to relax our bodies.

The technique teaches us to focus our attention on the different parts of the body. Thus, once our attention is fixed, for example, on our hands. We will have to tighten and loosen the muscles several times to be able to identify the sensations to most importantly, control them. We will divide the body into sections (head and neck, upper extremities, trunk, and lower extremities) to make it easier for us to work with each part of the body. It is essential to practice with all of them.

Jacobson’s progressive relaxation also requires extensive training. Ideally, practice once or twice a day, spending about 25 minutes doing the full exercise. Also, we should record the progress made daily and expand the number of places where we are practicing this technique until, finally, we can use it in the face of a real anxiety situation.

Self-instructions Control Anxiety

Self instructionsThe self-instruction technique will help us know how to control anxiety by modifying anxiety thoughts . This method serves to redirect our fears through messages that we send to ourselves. But, for the technique to work, we have to be really convinced of the phrases we say to each other. Some examples are:

  • Remember that what you are feeling is an exaggeration caused by anxiety.
  • These sensations cannot harm you.
  • Don’t fight your feelings. Simply accept them. They will pass.
  • Avoid enlarging your fear with catastrophic thoughts that have no real basis.
  • Remember that if you stop feeding your fears and catastrophic thoughts, fear and unpleasant sensations will eventually disappear.
  • My fear tries to warn me of unreal danger. Therefore, I will not listen to you.
  • Think about the satisfaction you will feel after having controlled the panic by yourself.

It is advisable to keep a record of the anxiety and suffering crises and the self-instruction used in each one.

Positive Imagination to Control Anxiety

Positive Imagination to Control Anxiety People who suffer from anxiety are usually pessimistic. This technique helps us exercise optimism. In order to carry it out, it is necessary to imagine that each moment of concern is the scene of a movie. In which you are the protagonist and face the problem. And not only that, but you must also visualize how accomplished and overflowing happiness you will be after having achieved it.

The first step to begin to become familiar with this technique is to check that you have a powerful imaginative capacity. To do this, you can perform straightforward exercises, such as thinking that you are eating a lemon. Do you imagine the lemon? Do you notice its smell, its texture, its color, and its flavor? Are you able to visualize all this accurately? So go ahead, this is your technique!

To apply it in future anxiogenic contexts, one must train with memories of past anxiety crises. Bringing these experiences back to mind serves to counteract negative feelings and consciously end the habit of letting go of anxiety. Use paper and pencil to capture your imagination graphically or in writing, and repeat this process daily until you have mastered the technique.

Coping to Control Anxiety

The various techniques discussed so far warn us of the importance of minimizing the problem. Just as we can resolve many daily situations daily, we can cope with anxiety through coping strategies.

To acquire the habit of standing up to anxiety. You must learn to identify the sensations associated with excessive fear or panic. And, as soon as you notice its appearance or increase, act as follows :

  1. Pay attention to what you feel and think, as you remember how fear develops. You realize that anxiety will not go further if you do not feed it with catastrophic interpretations of the problem.
  2. Remember that the sooner you face the problem, the sooner it will go away.
  3. Do not forget that it is an irrational fear. If you accept the sensations that it causes you without running away from them, they will reduce until they disappear.

Related posts

Effectively Utilization Of Telma 40 To Control Hypertension

thehealthcareguardian

The Adequate Night’s Sleep In COVID-19 And How To Achieve It.

thehealthcareguardian

How Long Does Tramadol Stay in Your System? Experts View.

thehealthcareguardian

Leave a Comment