Here are seven steps to reduce anxiety

Anxiety disorders are the most common group of psychological disorders. Some 19 percent of the American population suffer from an anxiety disorder each year and 31 percent in their lifetime. These figures are even higher for women and teenagers today. Even in the world, data is disturbing.

But why is anxiety growing in people? One of the experts' explanations is that people are being taught to avoid more and more worries of any kind, negative emotions, or even pain. And the difficulty with this approach stems from the fact that pain, fear, sadness, and other unpleasant feelings are all over the place, they're an inevitable part of normal human experience.

And when we consciously or not try to avoid them, run away from them, or minimize these normal human emotions, they may disappear for a while, but always return “to avenge”. But the situation is not hopeless.

Here are the seven steps you can take to eliminate the anxiety that surrounds you.

Do one thing different every day, for no apparent reason

This is the advice given by William James, one of the founders of American psychology, in his 1890 book “Zacon” It is still applicable more than 100 years later. One of these things might be colder showers than usual, parking a little further off the entrance to the store so that you could be forced to walk in the rain or to tolerate hunger for 15 minutes more than usual before eating.

Let your partner or child do something that usually makes you uncomfortable. You either eat alone in a restaurant or you see a movie in the house.

Beyond common security measures, note that your tendency to protest or stop something stems from your anxiety and concern. So for several hours leave things in their spontaneous course. You will feel not only less concerned about the long - term plan, but you may improve your relationships, and stimulate stability in your children.

Do Not Avoid News of Death

One of the greatest psychologists of all time, Rollo May, has spoken a lot about existential anxiety, the fear of death that all people are forced to live with. He stressed that what determines whether we will be touched by a troubled nightmare is the way we deal with the fact that we will all one day cease to exist (at least in the same form as when we are alive).

If we re-destruct “psychologically under the weight of fear of death, and get paralyzed by it, we're likely to develop anxiety disorders. If we accept that fear, and are motivated to live each day as if it were the end, we will have no problems.

Think of yourself as being on this earth for a limited time, so there is no time to waste. Do not avoid funerals, memorials, graveyards, necrologic reading, or watching movies that discuss the subject of death. As Randi Pousch wrote in his book bestseller “The last session”, don't wait until you are diagnosed with some incurable “to taste the moment”.

When something upsets you in a relationship, say it as soon as possible

In general, we people don't get to be attracted to our <x0-4 <x1) psychological framework, so people we connect and then we get married are likely to be different from us. And that's normal. But so is having different thoughts on a variety of subjects, such as needs, preferences, and temperament.

A distinguishing mark of a good relationship is, not the lack of discussions or disagreements, but the way you manage them. So talk, even if it makes you feel uncomfortable at times. The sooner you say something that worries you, worries you or hurts you, the higher the chance that you can discuss it in a constructive way and lower will be the chances of your anxiety reaching a climax.

Try new things, even if that means going beyond your comfort zone

Some people are more open to taste new foods, travel to new places, or experiment with new activities. For others, these can arouse great fear. The latter enjoy the uncertainty and the unknown, so they try to avoid it as much as possible. But only by accepting fear of uncertainty, and gently pushing ourselves beyond our comfort zone, we can avoid long - term anxiety.

Enough being “occupy” at any moment, see what happens

You don't need to be obsessed with work to admit that we sometimes keep ourselves too busy so that we don't have to deal with our thoughts and feelings. This is an old fear, but the internet has made it endlessly easier, never to be calm. In her new book, Jenny Odell, tries to teach us “not to do anything”.

At least for a while. By allowing emotions, images, memories and physical feelings to appear during these moments, we can learn slowly to accept them without judgment. Perhaps our mind and body observation is not as frightening as it seems. And perhaps we can also learn something useful about ourselves.

Spend time in the wild, including exercise

Vital contact with nature has protected people from anxiety in many ways. We can make many excuses to stay out of the wild. There may be insects, unsuitable terrain, unpredictable weather, dangerous animals, much or little sun, mud terrain, and so on.

We may also fear that we are too far away from “the city”, in case we need help. It's time to face these fears on your head, and get into nature. For some, that means going to the nearby park. For others, travel to more remote resorts. Despite small and large steps, they will break the old habit and put us in touch with the sources of good physical and mental health.