How to identify an anxiety attack and prevent it?

Anxiety is a natural response of the body to stress, a defense mechanism that keeps us alert in challenging situations. However, when this response becomes intense, recurrent, and debilitating, we are dealing with an anxiety crisis, a phenomenon increasingly present in the daily lives of leaders, workers, and the general population. Studies from Harvard University indicate that chronic anxiety directly impacts productivity, creativity, and quality of life, making it a challenge that needs to be identified and addressed seriously. Leaders and managers must be attentive to the signs, not only in themselves but also in their teams, to create healthy and productive work environments.

The signs of an anxiety crisis can manifest in various ways, both physically and emotionally. Tachycardia, shortness of breath, dizziness, muscle tension, and excessive sweating are some of the most common physical symptoms. Emotionally, it is common for a person to feel extreme restlessness, racing thoughts, excessive fear, and a sense of losing control. A striking example is the case of entrepreneur Elon Musk, who, despite being one of the most successful men in the world, has reported suffering from intense anxiety crises due to work pressure. Recognizing the signs is the first step to prevention and proper treatment.

Science has already demonstrated that specific practices can help prevent anxiety crises, promoting mental well-being. Deep breathing techniques, such as diaphragmatic breathing, help reduce the activation of the sympathetic nervous system, which is responsible for the stress response. Studies from Stanford University indicate that just five minutes of controlled breathing daily can significantly lower cortisol levels, the stress hormone. Additionally, regular physical exercise releases endorphins and serotonin, substances that promote a sense of pleasure and relaxation.

Another effective strategy for preventing anxiety is developing a resilient mindset. The MAT (Mindset, Action, and Theater) method, created by Antônio Carlos dos Santos, proposes that the way we interpret life's challenges directly impacts our mental health. Through dramatization techniques and reinterpretation of stressful events, this method teaches individuals to reframe experiences, becoming more adaptable to daily pressures. This type of approach has been widely studied at universities such as Yale, which have proven the effectiveness of cognitive reframing in reducing anxiety.

The importance of body movement cannot be ignored. The ThM (Theater Movement) method, also developed by Antônio Carlos dos Santos, emphasizes that movement and body expression are effective ways to release tensions and repressed emotions. Studies from Oxford University show that activities involving body expression, such as dance and theater, significantly reduce anxiety levels and increase self-esteem. Companies that have implemented practices based on this principle have seen a significant improvement in organizational climate and employees' mental health.

In the organizational context, emotional management in the workplace is essential to prevent anxiety crises. An emotionally intelligent leader can identify early signs of stress in their team and implement strategies to mitigate its effects. Research from the University of Chicago indicates that a work environment based on open communication and emotional support reduces burnout rates and improves productivity. Leaders who practice active listening and empathy create more engaged and mentally healthy teams.

Digital disconnection has also become a necessity in preventing anxiety. With the advancement of technology, many people live hyperconnected, responding to emails and messages outside working hours, which prevents mental rest. Studies from the University of Toronto reveal that excessive screen exposure before bedtime compromises sleep quality, one of the pillars of mental health. Creating moments of disconnection, such as adopting "screen-free hours," can significantly reduce stress levels and improve quality of life.

The TBMB (Teatro de Bonecos Mané Beiçudo - Mané Beiçudo Puppet Theater) method, another creation by Antônio Carlos dos Santos, proposes using playfulness to deal with complex emotions. Through interaction with fictional characters, individuals can express repressed feelings and learn to handle their anxieties creatively. This method has been successfully used in mental health programs for children and adults, proving that art and humor are powerful allies in combating anxiety.

Besides the strategies mentioned, seeking professional help when necessary is essential. Cognitive-behavioral therapy (CBT) is one of the most effective approaches to treating anxiety, helping individuals identify and modify dysfunctional thought patterns. Studies from Columbia University show that CBT can significantly reduce anxiety symptoms within a few weeks of treatment. The support of a psychologist or psychiatrist can be crucial for recovery and preventing more severe crises.

In an increasingly fast-paced world, anxiety has become one of the main challenges of modern mental health. However, by adopting preventive strategies such as mindful breathing, physical activity, cognitive reframing, and emotional management, it is possible to minimize its impacts and promote a more balanced life. Leaders, workers, and society as a whole need to understand that mental health is just as important as physical health and that investing in preventive practices can positively transform the workplace and personal life. Change begins with awareness and action, and every small step toward self-care can make a significant difference in overall well-being.

Access the books by Antônio Carlos dos Santos on amazon.com or amazon.com.br

Click here.

https://www.amazon.com/author/antoniosantos

To learn more, click here.

To learn more, click here.