"Beliefs about perfectionism, the need to be accepted by others, the tendency to have extreme thoughts of black or white, the demand, etc., are cognitive distortions that are the basis and focus of anxiety disorders", specifies the psychologist

Pilar Guerra.

CM is one of the many women who suffer from it.

"We have a

greater tendency to suffer it than men",

indicates the

psychiatrist Inés López-Ibor,

who nevertheless points out: "But in complex situations, in the long run, we are more resilient than they, because we are more active and have less time to think in what distresses us ".

At this point,

Laura Palomares, director and psychologist of Avance Psicólogos,

assures that we "are more determined when it comes to asking for help and going to therapy when we feel anxiety, since we are less exposed to the taboo and social pressure of associating it with a weakness ".

For her part, Pilar Guerra affirms that women are more predisposed to suffer from anxiety than men "approximately

between 2 to 3 times.

Among the causes, it is speculated that there may be vulnerability factors (biochemical, hormonal, social) that explain this preponderance ".

CAUSES AND MANIFESTATIONS

Anxiety, when everything looks dark gray, that evil that, as a consequence of the

pandemic

, has affected us or almost all of us, as López-Ibor tells yodona.com, and that can also be driven by

the end of the holidays

and the return to routine.

According to this expert, it can manifest itself in several ways.

Firstly

physically,

with reactions such as palpitations, tachycardia, sweating, sleep or appetite disturbances, and secondly,

psychologically,

which translates into irritability, lack of concentration, lack of motivation and tension.

And those obsessive thoughts that "there comes a time," says CM,

"you don't control, you think you fail everyone."

For Palomares, "they are cognitive symptoms of anxiety that tend to revolve around the need for control and anticipation of the future, showing a low tolerance for uncertainty. They tend to be recurrent and intrusive, and generally

disproportionately negative."

PARTLY A MATTER OF ATTITUDE

But how to get rid of them?

It doesn't seem like an easy task when you go through an anxiety crisis, as if you were stuck in a wheel that never stops turning but does not move forward.

One way to do this is to

look for the positive in your life.

As Dr. López-Ibor says, it is possible to train and adds, in a very illustrative way: "If a gray day dawns and it rains, my attitude may be 'what a horror' or 'at least we are going to have water'".

"Learning to tolerate uncertainty is fundamental", emphasizes Palomares, "and living in the present from

acceptance

will be one of the best tools at our disposal".

"It is also important to be aware that there are often

emotions

behind the obsession

that we want to avoid," he

adds, "so stopping to attend to what I may be avoiding feeling can help us stop obsessive-type thoughts."

The tool to modify these thoughts is called, explains Pilar Guerra,

"cognitive restructuring,

consisting of modifying these limiting ideas to turn them into more positive thoughts and that help us to have other types of more adaptive emotions. That is, positive thoughts lead to positive feelings or emotions and these to positive behaviors ".

PRACTICAL SOLUTIONS

In the more 'home' field, CM advises the practice of

yoga

and its beneficial

control of breathing.

"That helps a lot," he says.

He also recommends changing the environment when those thoughts assail you,

going outside,

even if you take a walk around the block.

And he agrees with López-Ibor in that it is very effective to think positively, "in something that makes you happy, although it costs a lot to do so."

Another homemade recipe is

"have a linden or other infusion and talk to someone

you

trust

who will change your point of view."

According to the criteria of The Trust Project

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