3 dicas práticas controlar a ansiedade
Você tem aquela sensação de que há um acúmulo de pendências em sua vida, que está cheio (a) de responsabilidades em vários setores – trabalho, estudo, família, relacionamentos sociais. Essa agenda muitas vezes causa uma frustração nas expectativas criadas e pode ser responsável por causar ansiedade.
Vou te passar três dicas que podem ser úteis para o controle da ansiedade.
1 – Use sua respiração a seu favor
Existe uma técnica clássica de respiração utilizada para diminuir a ansiedade. É o que chamamos de respiração quadrada, por ser feita em 4 etapas e todas com a mesma duração.
Quando perceber que está ficando ansioso, que seus batimentos cardíacos estão acelerando, respire lentamente e suavemente. Essa respiração é composta por quatro fases: inspiração, retenção com ar, expiração e retenção com os pulmões vazios.
Vamos começar?
Inspire, enchendo o pulmão de ar, contando 4 segundos.
Retenha o ar nos pulmões contando até 4 segundos.
gora expire, soltando o ar contanto até 4 segundos.
Por fim, com os pulmões vazios conte até 4 segundos.
Repita essa técnica 4 vezes.
Sempre que sentir os sintomas da ansiedade, utilize essa técnica da respiração quadrada.
2 – Identifique os gatilhos que causam a ansiedade e pratique o pensamento positivo
Após essa respiração quadrada, procure respostas sobre as causas da ansiedade. Identifique os gatilhos que acionam o desequilíbrio de suas emoções.
Após descobri-los, hora de enfrentá-los, aplicando o pensamento positivo.
Comece a se lembrar de momentos felizes de sua vida, de seus animais de estimação, de momentos que você venceu todos os obstáculos.
A cada pensamento positivo vai sentir uma sensação confortável invadindo seus pensamentos.
3 – Substitua suas crenças limitantes por crenças fortalecedoras
Altere suas crenças limitantes, que são as ideias que te impedem de executar seus projetos, por crenças fortalecedoras, que gerem resultados positivos em sua vida, como sentimentos de amor, confiança, amizade, solidariedade, autoestima, alegria e bom-humor.
Por exemplo, substitua palavras como “não consigo”, “sou incapaz”, “não sou merecedor”, por palavras positivas como “eu vou conseguir”, “sou capaz e mereço o melhor”, “eu conseguirei, pois sou merecedor”, “o melhor estar por vir”.
Por fim, lembre que sua consciência cria sua realidade. Portanto, manifeste em sua vida aquilo que você deseja e tudo dará certo.
Fábio Dantas
Educador Espiritual, Instrutor de Cartas Terapêuticas, Facilitador de Barras de Access, Terapeuta de Florais de Lara e Elixires de Cristais, Hipnoterapeuta, Ativista Quântico, Doutor em Ciências Jurídicas e Sociais, Palestrante e Escritor.
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