DIFFERENCES BETWEEN ANXIETY AND STRESS.
ANXIETY | STRESS |
Anticipated threats | Environmental requirements |
Alert reaction | A phenomenon that occurs because the person believes they do not possess certain skills, time, etc. |
Other moments in time | Present moment |
Psychological factors and emotions | Not having the resources to cope or being excessive |
There is treatment. | There is no treatment as such. |
*Anxiety is a symptom of stress.
Definition of Anxiety:
Anxiety is a natural emotional response to situations perceived as threatening or challenging. It is characterised by feelings of restlessness, fear or worry, accompanied by physical symptoms such as increased heart rate, sweating, muscle tension and difficulty concentrating. Although it is a normal reaction in many circumstances, it can become a disorder when it is excessive, persistent and affects daily functioning.
Definition of Stress:
Stress is a reaction of the body and mind to internal or external demands perceived as challenging or overwhelming. It can be caused by positive events (eustress) or negative events (distress). Physiologically, stress activates the sympathetic nervous system, releasing hormones such as cortisol and adrenaline. While a moderate amount of stress can be beneficial for motivation, chronic stress can negatively affect physical and mental health, contributing to problems such as hypertension, insomnia, and psychological disorders.
Definition of Somatisation:
Somatisation refers to the manifestation of physical symptoms without an identifiable medical cause, which are often related to psychological factors. It is a way in which the body expresses emotions and tensions that have not been properly processed. People with somatisation may experience pain, gastrointestinal discomfort, fatigue or other physical health problems that cannot be explained by organic diseases, but which are influenced by stress, anxiety or other psychological factors.
*Somatisation is a signal from the body to tell us that something is wrong. The function of anxiety is to alert us to a real and/or unreal danger. Stress, on the other hand, tends to be a demand. If this demand persists over time, it can become pathological as it becomes dysfunctional.
IS THERE SUCH A THING AS POSITIVE STRESS AND NEGATIVE STRESS?
As mentioned in the previous section, stress is the body's response to external and internal demands, which is experienced as a state of tension, especially psychological tension.
When this response is appropriate, we refer to it as positive stress, necessary for our adaptation to the environment. For example: the day before an exam.
When this response exceeds the body's capacity for resistance and/or adaptation, we speak of negative stress, which can contribute to the onset of illness. For example: maintaining a workload for two people over a long period of time.
*If you consider the stress you are experiencing to be negative, it is important to seek professional help so that the situation does not worsen in the future.
WHAT CAUSES STRESS, SYMPTOMS AND HOW WE CAN PREVENT IT.
What we produce stress, among others:
- The environment. Noise, crowds, schedules, social norms, complicated procedures, etc.
- Thoughts. Interpretation of what is happening, the future, etc.
- Life situations. Loss of a loved one, emotional separation, financial problems, illness, etc.
Symptoms:
– Headache.
– Loss of memory and concentration.
– Muscle tension or pain, especially in the neck and shoulders.
– Irritability and mood swings.
– Negative thoughts.
– Difficulty sleeping.
– It weakens the immune system.
– Hair loss and skin problems.
– Increases gastric acidity.
Prevention:
- Seek out moments of rest and enjoy the things you do: reading, chatting, playing a board game, or doing nothing at all.
- Sleep around 8 hours.
- Prioritize difficult tasks and delegate those you can.
- Exercise regularly, preferably outdoors.
- Practice some relaxation techniques as part of your routine, especially when you are feeling at your worst.
- Identify where you somatize so you know when your body is telling you to stop.
– Through which system do you somatise? Digestive, respiratory, musculoskeletal, excretory, circulatory, or reproductive?
– How should you take care of yourself so that this symptom does not worsen and eventually disappears, bearing in mind that it is a warning sign from your body?
– Symptoms: sharp pains in the lungs, heartburn, chronic fatigue, headaches, mental fatigue, etc.
WHAT IS BREATHING AND WHY IS IT IMPORTANT?
Breathing is the physiological process by which the body takes oxygen from the air and expels carbon dioxide. This process is carried out automatically and involuntarily through the lungs, but it can also be controlled consciously. Breathing is essential for life, as oxygen is necessary for cellular metabolic functions and energy production, while the expulsion of carbon dioxide maintains the body's acid-base balance.
Breathing is not only a fundamental physical process, but also plays a crucial role in regulating the nervous system and managing emotions. Controlling your breathing can directly influence your mood, calmness, and your body's response to stress., making it a powerful tool for general well-being.
WHAT ARE BREATHING TECHNIQUES AND WHAT ARE THE BENEFITS OF BREATHING TECHNIQUES?
Breathing techniques are controlled and specific exercises used to regulate the way we breathe, with the aim to improve physical, mental, and emotional healthThese techniques involve controlling the rhythm, depth, and pattern of breathing, and are based on the idea that the way we breathe influences our overall well-being.
Existen diferentes tipos de técnicas de respiración que pueden tener distintos beneficios, como reducir el estrés, aumentar la concentración, mejorar la oxigenación, aliviar la ansiedad, o incluso aumentar la energía. Estas técnicas pueden ser utilizadas en diversas prácticas, como el yoga, the meditación, the mindfulness y la rehabilitación respiratoria.
Benefits:
- Reducción de la ansiedad y del estrés. Activación del sistema nervioso parasimpático y reducción de pensamientos instrusivos.
- Mejora la concentración y aumenta la energía. Mejora la oxigenación, estimula el sistema nervioso y fortalece a la claridad mental.
- Mejora el bienestar emocional y fortalece al sistema inmunológico. Reduces cortisol levels, improves oxygenation and stimulates the lymphatic system, helping to eliminate toxins and strengthen the body’s defences.
- Mejora la calidad del sueño y la relajación. Inducción al sueño profundo, reducción de la tensión física y mental y conexión mente-cuerpo.
TÉCNICAS BASICAS DE RESPIRACIÓN PARA PONER EN PRACTICA DESDE CASA Y DIARIAMENTE.
Respiración Diafragmática (Abdominal)
La respiración diafragmática, también conocida como respiración abdominal, se centra en el uso del diafragma (el músculo ubicado debajo de los pulmones) para respirar, en lugar de utilizar solo los músculos del pecho. Es una de las técnicas más efectivas para reducir el estrés y mejorar la oxigenación.
Pasos a seguir:
- Get into a comfortable position, preferably lying down or sitting with your back straight.
- Place your left hand on your chest and your right hand on your abdomen (just above your diaphragm) to feel your breathing.
- Take a deep breath in through your nose, making sure the air reaches your abdomen. Feel your abdomen rise as the air fills your lungs deeply. The hand on your abdomen should rise, whilst the one on your chest should remain as still as possible.
- Breathe out slowly through your mouth, emptying the air from your abdomen. Feel your abdomen drop as you breathe out. Try to make the exhalation longer than the inhalation.
- Repite el proceso durante varios minutos, concentrándote en la expansión y contracción del abdomen en cada ciclo respiratorio.
*It’s a great help when we feel a panic attack coming on, to prevent our anxiety from spiralling.
Respiración Profunda y Lenta
La respiración profunda y lenta se centra en realizar respiraciones más largas y pausadas, lo que ayuda a ralentizar el ritmo cardíaco y a inducir un estado de relajación profunda.
Pasos a seguir:
- Siéntate o recuéstate cómodamente, manteniendo la columna recta y los hombros relajados.
- Cierra los ojos para reducir las distracciones y enfócate en tu respiración.
- Inhala lenta y profundamente por la nariz, asegurándote de llenar completamente los pulmones (sentirás cómo el aire llena primero el abdomen y luego el pecho). El objetivo es que la inhalación dure entre 4 y 6 segundos.
- Sostén la respiración durante un par de segundos después de inhalar.
- Exhala lenta y completamente por la boca, vaciando los pulmones con suavidad. 6. 6. Trata de hacer que la exhalación dure un poco más que la inhalación (de 6 a 8 segundos).
- Repite el ciclo de respiración entre 5 y 10 minutos, enfocándote en la calma que te proporciona el proceso.
- Se recomienda realizar uno de estos ejercicios todos los días al menos una vez al día antes de dormir y si es posible dos veces al día una por la mañana y otra antes de acostarse.
OTRAS TÉCNICAS DE RESPIRACIÓN COMO FORMA DE VIDA.
YOGA: Pranayama y su variaciones.
En la tradición del yoga, la respiración juega un papel fundamental en el bienestar físico, mental y espiritual. El término Pranayama proviene del sánscrito, donde «prana» significa «energía vital» o «aliento», y «yama» significa «control» o «restricción». Así, Pranayama es el arte de controlar la respiración para equilibrar la energía vital en el cuerpo.
El control de la respiración es esencial en la práctica de yoga porque ayuda a calmar la mente, reducir el estrés y aumentar la concentración. Existen diferentes técnicas de Pranayama, cada una con efectos específicos sobre el cuerpo y la mente.
Mindfulness y meditación.
El mindfulness y la meditación son prácticas enfocadas en la atención plena y la reducción del estrés, y la respiración juega un papel clave en ambas. Las técnicas de respiración en mindfulness y meditación son fundamentales para anclar la atención al momento presente y fomentar una mente tranquila.
Incorporar pequeños cambios en tu rutina diaria o incluso explorar nuevos entornos puede ser muy beneficioso para desconectar y recargar energías. Si buscas inspiración para esos momentos, esta guía de viajes en Stamp by Stamp Travel puede darte ideas para descubrir lugares que favorecen la calma y el bienestar.
*Se recomienda para su realización en casa la lectura de: Mindfulness, guía práctica para encontrar la paz en un mundo frenético de Mark Williams y Danny Penman.
*Ambas técnicas se llevan a cabo en la clínica SAUDADE E TERRA. Pregunta para más información sobre las clases y los aranceles.
