Coping and prevention strategies

Given the high levels of anxiety and depression in the population, implementing coping and prevention strategies is becoming an urgent need.

It is not enough to “just try harder” or ignore the emotional and physical symptoms that are already affecting our functioning.

Like covering a leak with duct tape, if it is not addressed in time, the damage will worsen.

Therefore, we propose a practical approach divided into three pillars: relaxation techniques, planning, and therapeutic support.

Relaxation and breathing techniques

One of the first steps in dealing with stress and preventing mental health deterioration is learning to reduce physiological arousal.

In this regard, techniques such as mindfulness, guided meditation, and deep breathing are extremely useful tools.

As detailed above, the body responds to stress by activating the hypothalamic-pituitary-adrenal axis, releasing cortisol and adrenaline, which increase heart rate, muscle tension, and sleep disorders.

These effects, if sustained over time, can lead to immune, cardiovascular, and gastrointestinal problems.

Deep breathing, especially useful for people with high blood pressure or anxiety, helps counteract this activation.

It is recommended to breathe slowly through the nose, hold the air for a few seconds, and exhale through the mouth.

When practiced regularly, these types of exercises promote emotional self-regulation and mental clarity.

Planning and realistic goals

The second key is time management and setting achievable goals. As the speaker pointed out, “jack of all trades, master of none,” and trying to do everything in a single day only leads to frustration.

Therefore, it is advisable to break down large goals into small, measurable steps. For example, if the goal is to improve physical fitness, the weekly goal could be to walk 20 minutes three times a week.

It is also essential to adjust expectations about recovery time. If a disorder has been developing for years, it is unrealistic to expect changes in a couple of weeks.

Just as a person with obesity cannot reverse years of weight gain in a few days, a person with depression or anxiety will need time, consistency, and patience to see improvements.

Seek therapy or support workshops

Finally, the importance of asking for help is emphasized. Recognizing that you cannot do everything is not a sign of weakness, but of responsibility.

Seeking support can take many forms, from seeing a psychologist or psychiatrist to participating in emotional intelligence workshops, psychological first aid, or support groups.

Relapse prevention should also be considered part of the process. As explained, recovery includes phases, and relapses can occur between 4 and 9 months of treatment.

That is why continuing psychological or psychiatric follow-up, even when you are already “better,” is essential.