A psychologist told Russians about ways to identify chronic anxiety syndrome
Constant stress can reduce productivity, ruin relationships with loved ones, and cause health problems. On June 8, she told Gazeta about how to recognize herself with chronic anxiety syndrome.Ru" founder of the IT company "Source Code", psychologist and public figure Kristina Egiazarova.
With chronic anxiety syndrome, a person constantly experiences inner anxiety or fear, even when there are no objective reasons for this. Thus, the modern rhythm of life with attitudes of "success" and "achievements" often becomes the ground for chronic anxiety. Therefore, constant pressure, comparison with others and high expectations from oneself can lead to the fact that a person literally stops resting both physically and psychologically, the expert noted.
"This problem is especially acute among millennials, the generation that grew up in an era of rapid change. Their childhood took place in the 90s and 2000s: financial crises, parental divorces, social instability. Safety was not perceived as the norm, and anxiety became a habitual background of life," she explained.
Information overload can cause chronic anxiety syndrome. So, for a generation that has had the Internet since childhood and an endless stream of news, comparisons, and disturbing trends, the brain does not have time to digest all this, and the person finds himself in a state of "endless reaction." The inner race is also reinforced by the pressure of success, the "all at once" attitude (career, family, happiness). Rest can also turn into a cause for anxiety and loss of time, the psychologist emphasized.
Egiazarova listed other signs of chronic anxiety syndrome. Firstly, when a person is in a state of constant tension and feels that "something will go wrong." Secondly, a person with this syndrome may have problems with concentration, sleep disorders and irritability, which leads to conflicts with bot toxic comparisons, limit the news, put down the phone for at least 30 minutes after waking up. The third sign manifests itself physically through a rapid heartbeat, a feeling of a "lump in the throat" and muscle tension.
As the psychologist noted, in order to cope with the syndrome, you need to recognize the problem, and not close your eyes to it. It is also necessary to reduce the amount of incoming information, clear the feeds of toxic comparisons, limit the news and do not pick up the phone in the first 30 minutes after waking up. A "quiet hour" a day without stimulation, for example, walking without headphones, will help the nervous system to relax and reboot. You can create an "anxiety diary" in which it will be convenient to record your experiences.
Create a "resource space": a playlist, a corner of the house, a smell, a book. You can create a place where anxiety doesn't dominate. It can be a playlist, a corner of the house, a smell, or a book. It is important to remember that you do not need to isolate yourself, as anxiety increases when a person is left alone with their thoughts. Talking to a friend or a specialist will help you get back to reality.
"Everyone experiences anxiety from time to time. But if it becomes a habitual background of life, it is better to consult a specialist. A psychotherapist can offer proven methods — for example, cognitive behavioral therapy (CBT), which helps to "rewire" automatic reactions and learn how to interact with anxiety in a new way," she said.
Roman Pristansky, a nutritionist and nutritionist, told Radio 1 on May 20 that during periods of stress it is necessary to include in the diet foods that reduce cortisol levels, but are rich in magnesium, which is well absorbed with vitamin B6, found in large quantities in red meat and offal. According to him, L-theanine, which is one of the amino acids, also helps fight stress.
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