Descubra como combater a ansiedade
Caracterizada por gerar tensão e desconforto, a ansiedade traz um sentimento vago, desagradável de medo e apreensão, que é derivado da antecipação do perigo de algo desconhecido ou estranho. Viver sentindo- se desta forma compromete muito a qualidade de vida de uma pessoa. Inclusive, pode definir diversos transtornos de ansiedade e é por isso que deve ser tratado o quanto antes.
“A ansiedade em essência, significa a preservação da vida. Ela faz parte da natureza enquanto defende e preserva a vida. No entanto, passa a ser negativa e prejudicial quando funciona como um mecanismo neurótico, que visa defender a pessoa do seu medo de ser abandonada e morrer, medo irracional e que surge a partir de percepções malformadas no inconsciente de um indivíduo.”, explica Lourdes Possato, em seu livro Ansiedade sob controle.
A Organização Mundial da Saúde (OMS) já apontava o Brasil como o país mais ansioso do mundo, agora, com a pandemia de coronavírus e o isolamento social, muito mais pessoas estão sendo atingidas e o cenário se torna mais preocupante.
Quase 10% dos brasileiros manifestam os sintomas, que se dividem entre o estresse pós-trauma, a ansiedade generalizada, ataques de pânico, fobias e transtornos obsessivos compulsivos.
Conversamos sobre o assunto com a Psicóloga Aida Lazzarini, que além de nos contar mais sobre o assunto, nos deu dicas valiosas de como combater esse mal. Confira!
Portal Aquasport: Quais as principais características do transtorno de ansiedade?
Aida Lazzarini: De acordo com o DSM-5 (Manual de Diagnóstico e Estatística dos Transtornos Mentais) os transtornos de ansiedade incluem transtornos que tem como características de medo e ansiedade excessivos, e perturbações comportamentais relacionadas.Dessa forma, medo é a resposta emocional a ameaça iminente real ou percebida, enquanto ansiedade é a antecipação de ameaça futura.
O medo é com mais frequência associado a períodos de excitabilidade aumentada, necessária para luta ou fuga, pensamentos de perigo imediato e comportamentos de fuga. Os ataques de pânico se destacam dentro dos transtornos de ansiedade como um tipo particular de resposta ao medo. Contudo, já a ansiedade é mais frequentemente associada à tensão muscular e vigilância em preparação para perigo futuro e comportamentos de cautela ou fuga.
PA: Quais os principais comportamentos que podem estarrelacionados a transtornos de ansiedade que merece atenção?
AL: 1 – Enxergar perigo em tudo ou catastrofização: Indivíduos com transtornos de ansiedade em geral superestimam o perigo nas situações que temem ou evitam;
2- Assaltar a geladeira ou descontar a preocupação no docinho: não faltam casos de pessoas que encontram na comida uma solução para seus problemas emocionais. Em geral mastigam pouco o alimento, e ingerem grande quantidade de comida em pouco tempo. Comer indiscriminadamente sem fome por ansiedade, estresse ou outra emoção negativa é um sinal de alerta, que também podem desencadear uma compulsão alimentar;
3- Alterações de sono: pessoas que sentem dificuldade para dormir ou apresentam episódios de insônia em vésperas de eventos importantes. Elas não conseguem se desligar do que fizeram ao longo do dia no trabalho e passam a noite processando o que irão fazer no dia seguinte, chegam até a sonhar com a questão;
4- Sofrer com tensão muscular: estão sempre com dores nas costas, ombros e nuca. Os músculos do pescoço ficam travados e a dor é parecida com a de um torcicolo. Essa tensão muscular, quase constante, geralmente acompanha os transtornos de ansiedade. Quanto maior a preocupação e o desânimo, maior a possibilidade de transferir as tensões para a região cervical;
5- Medo de falar em público: só de pensar na necessidade de realizar uma apresentação para uma platéia, sinais como sudorese excessiva, mãos geladas, taquicardia, falta de ar e respiração ofegante aparece. Esse medo pode estar relacionado às preocupações com o ego, receio de julgamento, entre outros;
6- Preocupação demais: estão sempre preocupados com o futuro e esse excesso é uma fonte direta de dores de cabeça, úlceras, ansiedade e stress, podendo inclusive afetar o sistema imunológico;
7- Sentir-se à beira de um ataque de nervos: Irritabilidade, mudanças de humor repentinas e sem explicação aparente. Pessoas que estão a ponto de entrar em um ataque de nervos podem passar da euforia ao pranto rapidamente. Esses sintomas surgem em momentos de maior pressão e estresse;
8- Conviver com medos irracionais: medos de estar perdendo alguma coisa, de não ser bom o suficiente, medo do fracasso, pânico de ficar sozinho ou de não ser aceito também perseguem pessoas ansiosas. Campeões de autocrítica, são os primeiros a não se sentirem capazes o suficiente para concluir uma determinada atividade. Esse medo exagerado pode comprometer a segurança nas relações pessoais e no trabalho;
9- Inquietação constante: apresentam dificuldade de concentração, inquietação e fadiga. Essa angústia intensa no indivíduo o faz caminhar de um lado para o outro, desespera-se, etc. Fatores esses que geram grande desconforto e podem atrapalhar a conclusão de uma tarefa, por exemplo. Afeta a sua vida e da pessoa que está ao seu lado;
10- Sintomas físicos: nos momentos de ansiedade podem surgir sintomas físicos como tremores, cansaço fácil, sensação de falta de ar ou asfixia, coração acelerado, suor excessivo, mãos frias e suadas, boca seca, tontura, náuseas, diarréia, desconforto abdominal, ondas de calor, calafrios, micção frequente, dificuldade para engolir, sensação de engasgo, entre outros;
11- Pensamentos obsessivos: o pensamento obsessivo é uma incapacidade de ganhar controle sobre pensamentos e imagens angustiantes e recorrentes. Estudos de imagem cerebral indicam que está associado a uma disfunção neurológica de causa desconhecida que força os pensamentos em ciclos repetitivos;
12- Perfeccionismo: definido pela insistência em estabelecer padrões altos e sua busca incessante em alcançá-los. De fato, os perfeccionistas muitas vezes têm alto desempenho, porém o preço desse sucesso pode ser a infelicidade e insatisfação crônicas. É possível estar fortemente ligado ao medo de errar e a comportamentos de auto-sabotagem como a procrastinação.
13- Problemas digestivos: um sistema muito afetado pelo estresse e ansiedade é o gastrointestinal. Dores, má digestão, mal-estar no abdômen, diarréia e azia são alguns desses sinais que podem causar incômodo. Muita ansiedade e estresse agudo podem alterar as funções gastrointestinais por meio do sistema nervoso e, consequentemente, úlceras, gastrites, doenças inflamatórias, refluxo gastroesofágico e síndrome do intestino irritável podem surgir.
PA: Quais dicas você pode dar para o controle da ansiedade?
A.L: Aprendemos a controlar a ansiedade quando descobrimos seus gatilhos. Dessa forma, uma das melhores ferramentas atuais para lidar com os momentos ansiosos é a psicoterapia, mais especificamente, a Terapia Cognitiva Comportamental, a qual existe vários estudos que comprovam sua eficácia.
É possível identificar gatilhos por conta própria ou com o terapeuta. Às vezes, os caminhos são de mais fácil identificação, como o consumo excessivo de cafeína, álcool ou cigarro. Contudo, outras vezes, eles podem não ser tão óbvios assim.
Quando você descobrir seu gatilho, tente limitar sua exposição e quando não for possível reduzir esse contato, como, por exemplo, um ambiente de trabalho estressante, do qual não pode ser alterado no momento, use como aliada outras técnicas de enfrentamento.
PA: Como as sessões de Psicoterapia atuam em quadros de ansiedade?
AL: Você e seu psicólogo trabalharão juntos para identificar e mudar os padrões de pensamento e comportamento que o impedem de sentir o seu melhor, aumentando o autoconhecimento e a resiliência.Uma das abordagens mais eficazes no tratamento de quadros ansiosos é a Terapia Cognitivo Comportamental, que tem uma atuação bastante focal e diretiva.
PA: Segundo a OMS, mulheres são as mais acometidas com o transtorno. Em questão de faixa etária, a ansiedade predomina entre 45 e 49 anos. Quais motivos explicam essa realidade?
AL: A maior incidência de transtornos de ansiedade no sexo feminino se deve a vários fatores como a dupla jornada de trabalho, a maternidade, a vulnerabilidade social, mudanças hormonais, etc.
Há escassez de dados relativos ao tratamento entre mulheres com transtorno de ansiedade em comparação aos homens e as limitadas evidências são variáveis e inconclusivas no momento. São necessários mais estudos investigando as diferenças de gênero na resposta ao tratamento a várias intervenções farmacológicas e psicossociais utilizadas para tratar a ansiedade nas mulheres.
PA: Quanto à alimentação, optar por alimentos saudáveis nessas horas se torna importante?
AL: Com certeza, manter uma alimentação saudável colabora com um cérebro saudável, que é a primeira linha de defesa contra a ansiedade, depressão e outros transtornos do humor.
Precisamos de algumas vitaminas para a formação de neurotransmissores que estimulam o bom humor, enquanto outras fornecem energia para células cerebrais ou as protegem de danos.
PA: E as atividades físicas? É uma boa estratégia para combater problemas com ansiedade, não é mesmo?
AL: Sim, atividades físicas realizadas de forma regular ajudam a fortalecer o sistema imunológico, prevenir doenças cardiovasculares e obesidade. Igualmente, elas aumentam o bem-estar, a disposição para atividades do dia a dia e a produtividade no trabalho. Também diminui a insônia e melhora a saúde mental, prevenindo a depressão. Além disso, regula o sono, pois libera endorfina, uma enzima que proporciona bem-estar e diminui a ansiedade. É importante reservar tempo para uma caminhada, corrida ou qualquer outro exercício que te proporcione prazer.
A academia atuando na manutenção e combate da ansiedade
Ao frequentar uma academia você tem acesso a atividades físicas como as mencionadas pela Aida e muito mais. Existem diversas modalidades e você pode praticar aquela que mais combina com seu estilo e necessidades partículas. Deste modo, seu momento de cuidados diários não se torna uma obrigação e sim de contentamento com você mesmo.
Conheça todos os cuidados e medidas de segurança que a Aquasport tomou para receber seus alunos nesse momento de reabertura dos estabelecimento clicando aqui.
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