Anxiety: Common Causes and How to Manage It.

The spiritual teacher Eckhart Tolle says that "anxiety is an excess of the future and depression is an excess of the past." What does this mean? That behind anxiety, there is always an excess of worry about what is to come. Generally, the authentic emotion behind anxiety is fear, produced by the uncertainty of what will happen, whether in the next few minutes or in a more distant future.

Common Causes of Anxiety



1. Early Childhood
   The first seven years of our life significantly mark our adulthood, as during that period, the models and definitions that will later unconsciously condition us are imprinted in our minds. Thus, it depends on how we observed our parents (or closest responsible adults) manage uncertainty. Based on the learned model, we will inevitably repeat behavior patterns unless we do therapeutic work to reprogram those models. It will also depend on how we learned to handle uncertainty, what resources and tools we developed, for example, when we were left for the first time in an unknown place. At a young age, we experience many discoveries and many "first times," so uncertainty is a constant. Therefore, how we experience that uncertainty will determine our ability to face it as adults.
   
   
2. Adolescence
   In this second stage, how we manage the three fundamental losses experienced at that age will also be decisive: the loss of the body we leave behind, the loss of the child we cease to be, and the loss of the bond we had with our parents up to that moment. If we had emotional support, the permissions, and spaces needed to express our emotions, and if we grew up with enough freedom to make decisions and make mistakes without presuming the disappointment of our caregivers or, worse yet, withdrawing affection; then undoubtedly, we will have much less likelihood of suffering from anxiety. Conversely, if we were deprived of emotional support, affectionate limits, and nurturing figures, we are likely to begin experiencing anxiety episodes at this stage of life. During this stage, anxiety often masks primarily the fear of making mistakes, the fear of being rejected, the fear of losing affection, and the fear of failure. The way we manage these fears will greatly determine our ability to handle anxiety as adults.
   
   
3. Low Self-Esteem
   Behind anxiety lies significant insecurity, the fear of not being able to face whatever may come, the fear of not being up to the circumstances, and the fear of not being adequately prepared to confront reality. This insecurity increases when anxiety levels are high, and reality shows us that we are not capable of dealing with this emotion in the present moment; therefore, our mind internally tells us, "If I can't manage this emotion, I will be even less capable of handling... (the new job, the move, this separation, etc.)." Recurrent anxiety is a sign that we need to strengthen our self-confidence.
   
   
4. Accelerated Lifestyle
   We live in a time where everything moves quickly, and more value is placed on immediacy over quality. Constant access to technology, the immediacy of communication, and the pressure to be "available" all the time can lead us to experience significant levels of anxiety. This accelerated pace keeps us constantly alert and worried about the fear of "not making it," and we begin to worry about not being there when needed (which recalls the fears of adolescence about disappointing others). Likewise, we become distressed when others do not respond immediately to our demands (which connects us to childhood fears if we did not learn to manage frustration adequately back then). This fast pace is counterproductive and contrary to the need to take the necessary time to make decisions based on our true needs.
   
   
5. Economic Concerns
   The fear of not having enough money and the fear of not being able to provide financially for oneself or others are among the most common causes of anxiety and insomnia. Considering the previous points, we can understand that our unconscious conditioning and self-esteem are determinants of how we cope with the economic ups and downs presented in adult life.
   
   
6. Significant Life Changes
   Change is a constant in every human being's life. With every passing second, we are changing: our cells, the oxygen in our lungs, everything changes. Every experience we live, from the most trivial to the most significant, marks us inevitably, and with it, we change. Some people change more than others, but we all change over time. However, despite constantly experiencing changes, every change in our lives involves a degree of uncertainty, as it implies leaving something known for something unknown. Even when we change for something already known (for example, returning to our hometown after living elsewhere), uncertainty is managed because we are no longer the same person. Depending on how we learned to manage changes as children and depending on our self-esteem and confidence in our ability to cope with changes, we will experience more or less anxiety in such situations.

How to Reduce Anxiety

It is important to highlight that chronic anxiety has a psycho-emotional origin that can only be treated with one of the types of therapies available today that can detect the root cause. The following habits help maintain anxiety levels to a minimum. It is also worth noting that anxiety is often a personality trait that cannot be modified; therefore, it is not about eliminating anxiety completely but rather having the necessary tools to detect it in time and manage it healthily. There are no magic solutions that make anxiety disappear suddenly; instead, it is necessary to constantly work on our mind-body-soul balance and commit daily to our overall health. Below are some healthy habits that help prevent anxiety from becoming an obstacle in life.

1. Mindfulness and Meditation
   Mindfulness and meditation allow us to reconnect with the present moment. By focusing on our breath and the here and now, we can reduce the flow of anxious thoughts and regain a sense of control and calm. It is not about eliminating the mind but rather learning to observe it and let go of control. It helps us work on observation as a previous step to acceptance. Once we can accept things as they are, there are no expectations or anxiety about how they should be.
   
   
2. Regular Exercise
   Physical activity releases endorphins, the hormones responsible for making us feel good. Regular exercise, whether through walking, yoga, or sports, helps release accumulated tension in both body and mind and improves our mood. It is important to disconnect from technology while exercising, which keeps us worried or alert about what is happening elsewhere or at another time. It is of no use—regarding anxiety regulation—to be exercising while watching the news or social media. Remember: anxiety is an excess of the future, so to reduce it, one must be fully present in the moment.
   
   
3. Conscious Breathing Techniques
   Practicing deep breathing techniques is very effective for calming the mind. By inhaling slowly and exhaling for an extended time, we activate our parasympathetic nervous system, which helps relax the body and reduce anxiety in stressful situations.
   
   
4. Healthy Eating
   A diet rich in nutrients like magnesium, omega-3, and B vitamins can help stabilize mood. Incorporating more fresh foods, such as vegetables, fruits, and legumes, is key to balancing body and mind.
   
   
5. Effective Communication
   Being able to express our emotions, learning to ask for what we need, and setting healthy boundaries are fundamental keys to managing the anxiety produced by relationships, whether emotional, social, or work-related. This is achieved through conscious self-knowledge and daily practice.
   
   
6. Therapy
   Today, there are numerous types of therapies aimed at improving quality of life. The most well-known include traditional psychoanalysis, hypnosis, coaching, family constellations, Akashic tarot, cellular memory, floral therapy, and biodescodification. It is important for each person to find a therapist with whom they feel comfortable, who provides concrete tools for implementing the necessary changes, beyond merely understanding the origin of the symptoms.

How We Can Help You at Portal Shanti

All the services we offer aim to improve your quality of life, with anxiety management being one of many objectives:

1. Therapeutic Massage
   Combines techniques such as Reiki, Shiatsu, quiromassage, and guided relaxation to restore physical, mental, emotional, and energetic balance. Each session is unique and tailored to individual needs, relieving tension, stress, anxiety, and various conditions.
   
   
2. Therapeutic Session
   Through the combination of different techniques, the consultant is accompanied in a process of awareness and personal empowerment to achieve balance and harmony in various areas of life. Each session is unique and unrepeatable, with flexible frequency according to individual needs.
   
   
3. Family Constellations
   This systemic tool allows us to detect and free ourselves from loyalties and patterns inherited from our family system that unconsciously condition our daily lives.
   
   
4. Akashic Tarot
   Through the tarot cards, one can connect with their Higher Self and Guides to understand the message that anxiety is bringing and how to heal.

If you would like to receive more information or schedule your appointment, click here.