11 effective solutions to control anxiety and stress

Scientific and practical solutions to control anxiety and stress

Have you ever felt anxious or restless for no apparent reason? Or in situations that others consider normal, your mind is filled with disturbing thoughts? If your answer is yes, you should know that this experience is familiar to many people.

Anxiety is one of the hidden but widespread challenges of today's world. Although most of us are involved in it, still many do not know how to deal with it. But the good news is that it is possible to control anxiety in ways that have been confirmed by psychological science.

In this article, we are going to introduce a series of effective exercises and techniques that can help you experience more relaxation. These tools are the result of years of research and clinical experience and help you deal with anxiety better, calm your mind and create a smoother life.

Come with us to learn step by step the way to get rid of anxiety and learn how to restore peace to yourself even on the busiest days.

What does stress and anxiety mean?

Stress is a natural and inevitable reaction of the body to the pressures and challenges of life, which can be both physical and psychological. This state occurs when a person feels that he does not have the ability to deal with difficult situations and is usually accompanied by an increase in hormones such as adrenaline, which increase the body's readiness to react quickly.

Anxiety, however, is a deeper and more stable condition that includes frequent, unreasonable or excessive worries about the future or specific situations. Unlike stress, which is usually related to a specific stimulus, anxiety can appear without a specific factor or even chronically and affect a person's daily life.

Common symptoms of anxiety and stress

Physical symptoms

* High or irregular heartbeat

* Frequent headaches

* Profuse sweating without physical activity

* Feeling of suffocation or shortness of breath

* heartache, nausea or digestive discomfort

* Trembling of hands or muscles

Psychological symptoms

* Excessive and uncontrollable worry

* waiting for bad things to happen

* Inability to concentrate

* Feeling of restlessness or mental tension

* Irritability and irritability

* Repetitive and worrying thoughts

Behavioral symptoms

* Avoiding certain places or situations

* Decreased job or academic performance

* Difficulty communicating effectively with others

* Overeating or severe loss of appetite

* Insomnia or restless sleep

(Rosenhan, David L., and Seligman, Martin E.P. 2019. Abnormal psychology. Translated by Yahya Seyedmohammadi. Nash Rovan. 21st edition)

Scientific methods of controlling stress and anxiety

1. Deep and diaphragmatic breathing

Deep breathing is one of the simplest and most effective techniques to reduce anxiety. This method focuses on breathing from the diaphragm (belly), which helps reduce heart rate and blood pressure and relaxes the nervous system. Deep and controlled breathing reduces the level of stress hormones such as cortisol and keeps the mind focused and calm.

2. Progressive muscle relaxation exercises

This technique involves contracting and then relaxing different groups of body muscles regularly. The purpose of this exercise is to increase awareness of muscle tensions and learn to relax them. By doing PMR regularly, a person can reduce the physical tension associated with anxiety and experience a state of relaxation.

3. Meditation and Mindfulness

Meditation means focusing completely on the present moment, without judgment or distraction. Practicing mindfulness helps people to have better control over stress by accepting anxious thoughts and feelings without reacting negatively. Studies have shown that regular meditation reduces the activity of parts of the brain related to anxiety and improves mental health.

4. Regular exercise

Physical activity, especially aerobic sports such as running, swimming or cycling, plays an important role in reducing stress and anxiety. Exercise releases endorphins (happy hormones) and serotonin, which improve mood. Also, regular exercise helps improve sleep quality and increase energy, both of which are necessary to deal with stress.

5. Cognitive behavioral therapy (CBT)

Cognitive behavioral psychotherapy is one of the most effective methods of treating anxiety. In this method, a person learns to identify his negative thoughts and wrong thought patterns and change them. CBT helps people reduce irrational worries and fears and learn more constructive coping skills.

6. Sleep regulation

Insufficient or poor quality sleep can greatly increase anxiety. For this reason, observing sleep hygiene, such as having a regular schedule for sleeping, reducing caffeine consumption and avoiding the use of electronic devices before sleep, is very important for managing stress.

7. Diet regulation

Consumption of healthy and balanced foods, especially those rich in antioxidants, B vitamins and magnesium, can help reduce anxiety symptoms. Also, reducing the consumption of sugar and caffeine is one of the effective factors in maintaining the balance of the nervous system.

8. Mental-physical exercises (such as yoga and tai chi)

Yoga, tai chi, and similar exercises combine gentle movements, controlled breathing, and meditation to help reduce stress. By affecting the parasympathetic nervous system, these exercises bring peace and balance to the body and mind.

9. Using time management and planning techniques

Anxiety is often caused by work pressure and lack of organization. Learning time management skills such as prioritizing tasks, dividing work into smaller parts and setting regular rest times can help reduce mental stress.

10. Social support and effective communication

Having a strong social support network (family, friends, support groups) helps people feel less lonely and psychologically stressed. Expressing feelings and receiving support can reduce stress and help improve mental health.

11. Limited and targeted use of anti-anxiety drugs

In cases where the anxiety is severe and chronic, the doctor may prescribe anti-anxiety drugs. These drugs should be taken under the supervision of a specialist and are usually used as a supplement to psychotherapy, not a substitute for it.

The importance of controlling and managing stress and anxiety

In today's fast-paced world, psychological pressures have somehow become a constant companion of humans. Although anxiety and tension may seem harmless on the surface, if left unmanaged, they can destroy mental and physical health over time and affect daily life.

When a person does not know the right ways to deal with stress, his mind becomes disturbed, his efficiency decreases and the feeling of satisfaction with life drops drastically. But when we learn the skills to control anxiety and manage mental pressure, we can go through crises calmly.

Mastering stress means not allowing external pressures to involve your mind. This skill will help you maintain a balance between work, relationships, rest and enjoyable activities and become more resistant to problems. In fact, stress management is one of the foundations of achieving a higher quality of life.

Summary

To achieve peace of mind, sometimes you just need to know a few simple techniques and use them correctly. Each person may reach peace in a different way; So it is important to patiently try several ways to find the best method for you. Remember that controlling stress will not only ensure your good mood today, but will change the overall quality of your life in the long run.

In this way, Pirizh Clinic is ready to accompany you in achieving peace and a better life by providing specialized psychological services and anxiety treatment.

Make an appointment:

To receive individual advice from the specialists and consultants of Pirouzih Clinic, just call the following numbers:

Yeproozi contact number:

02177431649 Qaitariya contact number: 02126456903

Working hours

days of the week 8:00 – 17:00 Thursday with coordination Friday Holiday

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Piirozi Clinic is a center dedicated to personal growth and personal development and skilled psychologists here They play a very important role. This field is dedicated to training people to achieve goals and win in life. Using modern psychological techniques and their experiences, our psychologists provide solutions for the mental and social problems of the clients.