El Podcast de Marco Antonio Regil - 373.- Ataques de ANSIEDAD: Consejos para CALMAR la ANSIEDAD - Giovanna Zorrilla

Episode Date: April 28, 2025

Vota en la categoría Podcast Favorito de Bienestar aquí: https://open.spotify.com/playlist/37i9dQZF1Fj2qyIGY0JPf3?si=hX3E0q_2S562TRauhvvCJQ&fallback=getapp | Marco: El Podcast está nominado a los primeros Spotify Podcast Awards 2025, y hoy necesitamos tu apoyo para dar el siguiente paso. Cada episodio ha sido una invitación a reflexionar, sanar y avanzar… y ahora tu voto puede llevar este mensaje aún más lejos. Si alguna vez un episodio te dio claridad, te inspiró o te acompañó en un momento difícil, este es el momento de devolver ese impulso. Del 7 al 21 de mayo puedes votar diario: hasta 3 veces por categoría si tienes Spotify Premium, o una vez al día si tienes Spotify Gratis. ¡Vota, comparte y sigamos sanando juntos! A veces la ansiedad no grita… susurra. Se siente en el cuerpo, acelera el corazón y llena la mente de miedo.En esos momentos que parecen eternos, es vital recordar que sí hay salida.La psicóloga Giovanna Zorrilla te comparte cómo atravesar la tormenta y encontrar calma, incluso en medio del caos. Cuando la mente encuentra calma, también se abren nuevas posibilidades, si sientes que el estrés y la ansiedad te han robado energía, y claridad te invito a mi masterclass ¡GRATUITA!  "Cómo generar más dinero con menos estrés" donde descubrirás que vivir en paz y crear abundancia no son caminos opuestos.Inscríbete aquí: http://almamatters.com/dinero-audio *Importante: Nuestros invitados son expertos en sus temas y reflejan su conocimiento y su punto de vista, siendo conscientes de que cada una de las opiniones es totalmente personal. La información, datos, comentarios, estadísticas que se presenten en el Podcast de Marco Antonio Regil, son de exclusiva responsabilidad de quienes las emiten y no representan, necesariamente, el pensamiento de Marco Antonio Regil o de la producción del podcast.

San Pablo Natural, No Bages the Guardia, Refuersa Your Defenses, presenta. A bit, no, I'll expect, to no, I'll expect, to, the majority of the people in his life, he pegged a attack of panic?

It's also the anxiety, with the depression, with the apatia, with the demotivation. The dad more to the women than the women? Normalizance we're in the risk.

How superar the attacks of panic? We've been bombarded of information since we're the first what we do? Dolour of Cavesa

frequent Ojo Seco's Boca or Pression in the Peacht. How can know in

what time my anxiety or the attack of the attack of the attack of the anxiety

constant that has normalized require yeah of the attention professional

How time you do you do you to work in your health

mental? You're seeing there a probatita of what we're going to

this time of the anxiety is present very very much people,

and the majority of the people he does a very part of the not do you, he's not he doesn't

do you know they're nobody knows nobody does you know during your life you're probably

episodes where you get to get to get a anxiety what can't do you do a attack of

how prevening but how what do what's when it when it's when a lot

people it's important to ask a These attacks to the women, we're going to to learn much

today, for us we've invited to Jovanna Sorrilla, a psychologist, specialised in anxiety and depression with mastery in

mindfulness and conductor, creator of her podcast from the right, where just about about that

that's and other things that have been with the psychology. We're we're doing from our

matters.com and listen to learn to learn to learn so we're so we episode

3753. The podcast of Mark Antonio Regil a production of RGEL Entertainment and all his their rights

are reserved dear Jobana Sorrilla welcome to the program a good to get to finally with us. Much thanks. The gust of

my and, so it's it's just to share with you and all the people who the people who

the anxiety is something that's a world of the health and organisms in Mexico, in South America

in the world entire he does to do you do you and millions and people we're talking

300 million of people are the anxiety in the world. This is all the

population in the United. And the worst and the most is that is the

country that is the stress laboral. No I want to say that Mexico,

because those first places those those are not but

what is the first place Jovana? Well, yes, effectively

Mexico we we can't we can't we can't we of every 10

people, no they're in a year, they're so they're so they're so,

you're talking, you're talking to people, you're in a person, anxiety, no, no, no, no,

no, no, anxiety severe. Ancididid severe and constant and that has normalized to live with anxiety.

And when you're not you're not we're saying that all the United live with an anxiety,

although ultimately it would like it is the equivalent to the population of the

the United like a country of more of 300 million of people, that is the,

for that we can visualize us how great is the number of people that are

really something something and it's really a different factors but I

consider that the most important is that normalis the we're the

we're we're that all we're that we we're we're we're

we're we're we're we're we're we're the more productive we're more

ferolde the more more saturated then more is more than our productivity and definitely is all the whole

no, no, I'm not to let me talk about me in my podcast, eh? What you

do you know? Nothing personal. Nothing personal. But about the United, what is

that is that we're that is a European, the European is more his time. It's a

time for food, is important. So, your time time of vacations. The time

more that's that's a you're in a month of vacation. Then you're in even a

problem, we're we're doing because they're a lot of it's a really really similar. But if you put you to

think it's a practice very very saner. In some a little times the domingos not are

and the culture of hyperproductivity that we have we're on the times, you know,

abers in Navidat abers in year, abers in a year, but you always is people who

is people that's people that's suffering the lack of I don't

much information. How much time you do you do you to work with your mind, to work in your health mental?

And much people, respond to nothing and over not because not because they want to be they're not

because they know this episode, of understanding what is the anxiety, because he does that's

the people, and how to try it how to identify her, to start, to do

it does the more but if the women are more All the those trussons

mental unfortunately are more to the women than the women are the women are more resistance and

they're going to they're more the stress and more the pressure and they can be multitaskers and that the

men are the women are really, for the most in the psychological emotional in the

theory more than the thing than the woman. Because, look, are different

factors but also today the woman does it all. Yeah no is the woman that's the woman that's

and now not only is the work in but now it's now also it's and he's all and he's and then

and then develop a part of professional and connected to the sum and also and also and also so I think

that today now has evolutioned that time and also is that pressure to care and

also is impossible so it's this part to prioritize and know that in every

each the time of the way, so the woman has more press on genetically also.

There's a there's a factor that the woman is more predisposed to the

end of mentales. Yeah. And the woman receive more pressure to many

manners. The does the attacks of the anxiety chronic the

to the people of a certain age or he does do a

different to do a paro you can't see a a little

a kid a child, but for a diagnosis, a part of the 18 years you can't say that you

have a problem. The phrase very common is excess of pastos is depression, excess of

future is anxiety. It's correct the anxiety is to be not being and the future,

I'll say the syndrome of the Yisi, and if me I'm I'm I'm

I'm and if I can't and if I do you do that is the anxiety?

Yeah, when the consultants get, the first that I'm we need to be some experts in them in the time in the way in how

you know, you know, you know, because when you go to the doctor, then what you do you, you have to

say, oh yeah, me dole here, and me do it to be here to know to do it and this is the same.

Necessing to be an person, we need to you identifications that you're thinking much of form catastrophic in the future

definitively you're going to this sensation of angustia and mal-star. Now, the body, no distinguishes if it's a

fantasy that me is creating the future or something because the anxiety is experimented, clear,

obvious in the mind, but the symptoms physical are very, so it's super-fired

the people suffer much and many people don't really this part of the anxiety

and can make comments like, oh, no is for a lot of or relaxate or not it's for that you

don't you don't know what you're in the person at what the person really is suffering.

And well, for that is important to define and differentiate what is the distress, that is the

stress, that is the anxiety, that is the angstia, because many times we're confused

even we know, we know sometimes identify the emotions that we're seeing

we're getting. We're with the emotions intensely and the movie. And we don't ampliam

our vocabulary in what is what really I'm thinking because the stress finally is

necessary to take action that is the stress when I have a little

I need I'm a time or if I'm a adrenaline that I

need to to make action is super important. I'm another other

other way? Eustres. That is a stress, a good, that me

to be a productive and to do a good. Okay, eustress. Okay. The dis-

stress is the that no is good. The distressed is the good. The discreet your mind that makes

a error number 880 and makes that you do you do you know? The stress

as well I always I always I'm always I'm a big amiga because

something I've been working is in encounter that's that equilibrium when we have many

many things things to do and we send them an alert to our and you

have to you have to be in a way because there is a

stress. Now, if this this if this this then we're not of

we're talking to be about anxiety. Okay. So when it's when

it's when we're we have a problem serious. And that's what is normal. And no

it's not to normalize what are the symptoms physical that we can't recognize this anxiety chronica? There are

symptoms cognitive, physical and emotional. A bit of what are a lot of a lot of

a lot of pressure in the pecho, like if if you see, if they're like an elephant,

that's up gastrointestinales, are people are people that are so much inflammation that gastritis, colon irritable,

strewniament, diarrhea, all the problems related to the stomach. Because, because we know that the stomach is our second

cerebral. And tension muscular, dolores in certain parts of the body. Insomnia, can be it?

Insomio. Exactly. Desmotivation. They cost much a much time. Present

to present a one one because the mind is like chango of Leanna and Leanna

passing to thinking in thinking and and then you're in and it's a lot of and they're going to and they're going to

people, people, is a lune's and you're that they're going to be a yearnest to beerner, that's a conducta evitative, no, of the anxiety

and it's, it's related also the anxiety with the depression, with the apatia, with the demotivation. So, well, those are the symptoms principal.

In the pensions, what you do you say, the what if, no, the easy, the form catastrophic. And if my a pairha,

me has, and if no, cures, and if I'm, I'm dispidens. And if I do I go and if I'm

going to, I've done attacks like to anxiety, I mean, one, I was, I'm,

tramping in the mountain, I just, I just and I'm and I'm going to start the day that he's going to

get a guy, who's not, I'm going to Mark Antonio, what you do you want to do you? So,

because a a lot of when you when you can't be coming? It's can presentar to the

nothing. No necessarily has to have a detonator of stress. This can be to

have a factors genetic to traumas or of the past to the environment in

in the in the it's a when it's when it's related to a detonator in this

moment, are the those attitudes normales that we have to have that's a possible

amazza because it's a menace a right. It's a moment we're about the

second segment we about how we can't we can't even this thing. To get a person they're or are certain

personalities or she hered and mom pap Ancios, one also is Ancioso, or of what depends? If there's a part

genetic important. Hereditary? Yes, hereditary. Now, also, also can be to a stress post-traumatic

for example, if you've been a trauma, also can present to some attack of panic. Okay,

so if the personality anxiosita comes from those abelos, tatar-a- abelos,

mom, pap, is a highly probably that I can but also, but also a

a event that can detonar. Or some a problem not necessarily

anxiety. Okay, okay, okay, okay. Trasor mental like... Like bipolarity, like depression major,

like, like, okay, okay. Well, then so, things like a sensation of,

that there's a menace constant there out. Something, because that's the, the people

that live with anxiety is like, there's there there's, I have to be

to I have to be like capes of protection advanced. Is correct? It's this sentiment that something that something is a lot of

something that's not really, that's the actual that's our system nervous or central to be to be able

against that the problem is that our brain is that doesn't know when I think when I'm having

a thinking a thing is an idea not something to a a menace real. So when

When it gets this alerta in our Our system digestive is paralysa Corre more Sangre in our Our breath Our respiration Because it's

Aceler or it makes more Lenta Because the The body To attack That's a menace Or to hear

And start To get Of that It's horrible It's horrible It's horrible Because You feel

You can't You feel You're You're Like you you're being loco.

You think that you are going to be a lot. And what what happens with the

anxiety is that that alarm that's a problem that we're into our mind, does it

kind of if someone would and it would be permanently putting that button

without then you know, that's all the time, our body, no, there's

it's like it's like a fear because no it's not a

manace real. I can to breathe, that I'm that's happening, but it's,

and if it and when pass, and how I'm going to do you know, I'm wrong I'm not, what I'm

what I'm, what I'm, what I'm, what you know, it's a torment is horrible, it's a bit of a

really, we're talking, we're doing, but the moment in you're doing, is, is a torment

mental. It's terrible. And for so the worst that you can't tell you to

callmate, or not for that's you're not exaggerating. Relaxate. Relatjita. Yeah.

Ah, net? In serious? It's the worst because the person that, the person, because the person, not of the suffering

not even is the same. So, the one is I'm so far. And I'm a solidity too terrible. Sure.

No, you feel as well as you're well, you know, you know, you're concerned and,

oh, calmate. There, yeah, yeah, calmate, yeah, relaxate, yeah,

for a while, yeah. No, obvious. If, yeah, yeah, so, yeah, than comments

like these. Exactly. Well, let's do a little pause- and we're going to

do this these messages, we'll be how superar or how manage, how gestioner the attacks

of panic. It's the midnight night, it's just all the more to do in an

car in a place in a place where there around, how, how it's

how it's for your and how to help to help that is what is what is the is what is the thing is to do.

Pausita and continue we're going to with more of the contest. You have done that you've done that's causing more stress and agotament? Travages and you're and you're working that's sufficient

and your life personal is suffering. Even your perro has forgotten of who is and you think that you're a visitant occasional. Imagine to earn more

money without having to sacrifice your time and energy. Cree me, my plants almost me denunciated for abandon.

I also also working as working as I'm doing the clove not the clave not to

work and to work more, but change your mentality about the money. And if

you're living the same and you'd do you want to a master class and you can't do. I'm of mentors like Robert Kiyosaki and Blair Singer to

to change my mentality over the money, and, and as a big ability is clave, and, as a consequence, gain more money. And now, I want to share this Master Class

is called How Generate More Ingresses with less stress. There, I'll share with you the five passes essential that me have served, for that you,

also can transform your relation with the money. So the pastos that me have functioned, and that to you can serve

too, to create a more plenna and so your perro not you're going to be

a bit more and your plantas will be able to be able to the link of this publication or

or even in the button that's also to you register completely gratis. We'll

see in the class to learn together and to get our maximum potential

without we're in zombies of the I do you, I don't

expect, to the most part of the people in the life, he pegged a attack of panic? No,

necessarily. Oh, no, no, no. So, not all those have to pass up to an attack of panic.

And not all those who do you have an anxiety, they need to a attack to be a panic.

That's so, so the people have lived that we have been and we know we know what we're

what we're the problem is, but the question is, how superar the attacks of panic? Yes,

the first is identification, that the person can't know what is what is what's going to with your body and with

your mind. Because many times he's centered in those these fears. Because

finally the the fear is to die. I have this sensations so terrible that I

don't understand what is what I'm I'm a lot to do a something

a lot or that I'm to get to restire or that me but

all the final to the to do it to be able to control and not to be that

notion of what is what is exactly in those so that so that's present the

attack of panic, what I do? The first is connect with the

world. The ideal would be prevent it that more

to be to be to be the pastos but if I still

in play in a crisis I do one

to ask help in those moments there are people who are people that are much

put a lot in the mureka in the nuke, meters to be to to be a water

the idea is to change the attention of these these these things

for sensations that they do you to move to move to some

other stimulus. So, it can be through the response

of the exercises of the most is four, four, four, four times, that is in four times,

in four times, I'm, I'm, I'm four times. Counted in one to four, inal it, exalt I'm four, so I'm four,

four times. That's, that's an exercise. Four for four. Four, so, four. Four per four. Other exercise is

the grounding. For example, observe five things and mentionalas. There's distraying the attention to other

side. So that's when you is doing the attack you can help to get a

moment present. Yes, completely. There are people who definitely can't

do not make any technique of relaxation in that moment Yeah, because it's very. Yes.

And there the best, connect to connect with those emotions, exponers that emotion

desagradable, but not in the majority of the cases. In the the majority of

the cases, they can do to do this type of techniques. Yes, because if just the attack of panic,

to me when I'm pegged, it's like, I'm feeling that I'm really, I'm going to do not.

If no, I'm going to be able to get to do. But if I'm trying to the rest of

the worst, because I'm trying to not to not be able to do you have so, so, I'm,

I'm doing, I'm, I'm not, I'm trying, no, I'm going, I'm going, I'm,

I'm, I'm, I'm, And here we have to have to be careful, because there's

people, for example, when someone who's having a attack of panic, and respira, respira,

and the other, of the really is that no, it's that no, it's that it's that is that

is very high. For that also it's important to ask to the person what is

what he does the because even the person yeah, has super-identified that has been to come to come in

or that you have to take a a pastilla. The first is to ask, oh, you, what you do you function? That in these

moments, what do you do you do? Because if we add we need to pression for

respiration, then as a way to do it, we're just if you're doing an attack of panic,

is like you you're too, and say, I can't help you that's not, but not

care to not care, not care, to make the control or to be because it

put a better. Or, or care to be to be to be to

help us. Definitely not. Sure. Depend to each. Exactly. Necess. I need to me

embraces. Because there are people who need that they need that they need that contact and when they can't.

But there are people completely at the reverse, no? Yeah. It's, it's that

they said, is that they said to have to have to have to have to and not

start to the attack of panic. How do you? No, no, that so, well,

it's, well, But maybe for some people function. Exactly. Tal best No,

a me a lot of the Titchan Han this master of mindfulness that's a new

Vietnamese that's his respiration is very simple. It's when I know I'm

when I'm when I'm when I know, when exalal and I don't, and you say that

no, simply that you connectes with your respiration that you not trance that's

to be more more than but simply is going to a

tranquillize as a question. I feel more a good than to count numbers

and things. There are people who are more to concentrate more because

they have something because they have something that person there there is

there people who they're even he's in numbers that

they're in making that there is that there there

there there is there distrains that tension. The point is to get those to get them.

Salirt you and connect to the body. Is to record that not not it's a thing, it's a thing,

that's a experimenting as a reality and then there's always to get to do you know, there's a

point. There are much. For example, recargars, for example, if they're sent to,

put down, to put down, in the postura fetal also, you know, put up to put a

a man in the no way and another in the front, to do a make a lot of with the

with the two hands on the head. I'm put one one in the heart and other in the stomach.

That is another. Uh, no? There's other there's super easy, that is

inhaler every that you get to the end of the end of the unice, inhalas.

So, you know, you know, you're you're subes with your for those

are you are you doing, you're you're doing, when you when you're when you

inhaled. And when back you? Exhaled. Exhaled. Lent. And it's very good. And until get to the point of the end of the end of the end of the end of it, you are you going to, you're going to your other

dead. The other hand. Exactly. At the indice, the exhalation is more profound, is more large. Oh, it's a good. And so, because as there's a... Because as there's a sensation

physical, that's also. That's me You're getting, you're connecting, you're connecting, so that also,

that also also, that's, we're, we're, we're, we're, in the attack,

all you're in the mind, and the power to connect with other type of sensations in

the body, that that's a lot, and remember, not is real. And record, that's real.

It's a thing, and that many people think that they're, they're, they're,

no, the attack of panic as a the way to you get to the

death. So that also also is important that the people know the people are

in the hospital because they're a infarto or that they're

to do you get a great, but how prevent that you get a place to

a attack to do a attack? That's is the ideal. And that

is the only for the people that are not just to all the

people in general. Because it was what how many of us know

we can't our mind. Finally, where centremes our tension is the

most important and it's like a muscle. If never it we'll use,

the tension will be in where he'll be to be not where you want to

you want to you want to the practice formal and

mindfulness mindfulness for not to to enter your attention to the moment present,

accepting the things as the same like the life, there are moments good, but also

there are moments bad, without no, and you know, and it's easy,

no? Yeah, it's easy to explain it, no? And it's like a muscle that

is a muscle that is a thing, it's a trainingment as a way,

so, like all it's, But the first is to know that we train what is an ability that is an ability that

is a and not we need to need a lot of day. Of course, there are there's practices

formales. The formal is, a very, I'm, I'm a little, me put in

a quarter without interruption, apog the light, some aromaterapia, my tapete to medit that,

that would be the practice formal as a one, a meditation of 5, 10, 20 minutes the time that you

want to be the practice informal we can do do you know, for example, if I'm talking

to you, I'm talking in what you are saying with my things, but not I'm thinking,

what I'm going to be to do you do this, I'm that's I'm old so pendent

because today we've been in mode of pilot automatic and that's one of the

principal that we've bombardeded and information since we're the first thing we're doing the first we're

the cellular the cellular I know but yeah no but yeah and so and the news and the news

and no it's a bombardo constant of a way of the practice of mindfulness is enfoced

a much in the ser and for that we need we need spaces we need pauses and if in the day

we're in activity constant, then what moment I'm to be conscious

of what I'm to have to have 106,000 things all day, of those

which someone an anxious the majority are negative and so so if we're

these pauses and check-ins internes then we can't investigate how

to work with us if we don't we have those pauses

there not there not a way to be know, to be able to

if I'm having this thinking this thought of I'm going to generate, then a emotion of angustia and for the

time, a conduct that me will get to certainly to levitation, like, for example,

the fumar, tomar, the drugs, the game, all these distractions that are much better

apparently in the moment, but that a long me make feel more. Why? Because

not I'm connecting with that me makes feel bad, with that me generate a fear, with that's

being, I'm not not I'm not I'm being conscious of what are my necessities to

do their do you do you do not? Or in excess of food or with excess of

sex or with a sex or with a series of television in a night. There's a

lot of forms of because at the final of the days we're we're seeing a

a pain and we're to doormecer but dormesern, not to not to work to

the race as the name of your podcast, it's not that the problem so you you're

two problems the anxiety and now you're a problem of alcoholism here here

here someone who has a exam and in the other to study

for the exam and you put to be Netflix no in the

moment so that's so how it is going to see conformes

or that the chief he was a little rarro and then the mind anxious, no,

I'm going to go to get to make a amount of pretexts to not get to

the day to make a time. And then I'm going to make a lot to get a thing that we're

doing this because all we're going to the more we're more we'll make more we'll identify. And the more we'll get us, then we're going to

we're going to see. Obey, habits important. The exercise does it as a measure of prevention for those

attacks of anxiety? Yes, completely. The first that's the first thing is the sleep, the food, the food, the

food, the everything. It's a thing to do. Yes, completely.

And definitive not dietas restrictive, because that we're just a lot of anxiety, but if consume, food, for example, with the avocado, omega-3, cereals, no? All this type of

animals, us help the platano, fruit, us, it's to be able. And the to be 7 hours in the night, as a minimum, and at least 20 minutes all day. All that, all that

all that, all of the mind. All that calmer the and that previne that we can't get to

these picos that's high high so I remember when I started to

practice yoga our our master us said much the the most important

of the minutes where medit but we have to move to the body

for that so sode for that so that's calmer

the and connect you connects and you to move much

the the body, but all that is a preparation simply to get to the meditation final. Yeah.

Because if you see it's a path much more more more than the way, why the mind, but where the

mind, pardon, it's a lot of when you're when you doves when you're a little bit? A bit, because there's agregas

endorphines and those endorphines us make feel well. for example, I'll change a little

the thing, but also something is the hormone of the oxytocina that helps to reduce the cortisol.

If you, for example, abas a person, for example, I'm in the morning that I braced

a man and I gave an love intense, that does that it's

that's also the also the cortisol and you see better. The

exercise, then you also generate opamina. So, so depending

also certain attitudes that someone, the person, the person, the person, or the you know,

or the something is something that's something we've been in, in, in,

in, that we're, we're, we're getting this part of contact with other people, that's

very important, to help us in our health in general. The contact personal.

But I get to the same question, then when when you exercise the

body, you know, what what you generate is dopamine. And that's and so you're and so

you're more. The day that's exercise it's like a circle virtuoso no? I do exercise I'm going to

do you know there's a time more time is distinct. There are people that's a person that the exercise

in the morning than the morning than the time or that the night because if you get you you get as

for example after after a part of football you get a top with much energy and surely you're going to

cost to work to work. But if that is the case, it's better to do exercise in the morning and

definitely you'll never you're more for the night. But independently that you do you

do that at the hour of the time of the time it's going to be more more

more than you're more than there's kind of and there's like a

and then then I'm then we're thinking and exercising the mind all the day and the

the body not we're not we're doing because we're sitting and you're doing so you're to do you're

to doorme and like your body has to move and the mind is tired of being thinking. Well, it

has a quantity of benefits. I also let's we want if we're a be

a beheous digna we have we need to move to we're we're we're

to exercise with with with styramient definitely is something that

that's a lot of the area. Well, we'll do a pause and what we're

we're about the podcast about about how know in what this

anxiety that's that's present how to how to know if is important

to go to a therapy, and when he's to go to the psychiatrist

when the medication that is necessary there there's the two angles,

the two two sides of the one of the the never is medicate because I say, I don't me take any one of the pastilla,

and the time and never opta for changes of style of life. So, that's about your point of your point of view as a professional of the health, of how to know in what moment my anxiety or the attack of the anxiety of the panic,

or this anxiety constant, the key normalized, requires yeah of attention professional. How to know. One pausita and continue with more of the podcast. You know,

you know, you know, can stress your body and, also affect your system immunological? This is one of the reasons for the

ones that abunded in the health care the good news is that San Pablo Natural has all to

prevent them. From vitamins, supplements, remedies, hermills, to come to make your

food to personal of San Pablo Pharmacias more more nearer or call them

to 800 07277272 or back to the app to discover all

what they offeren. And now continue with the podcast. Continue with Giovanna Sorriya, about the anxiety constant, the anxiety

chronic, of the attacks of anxiety. We have here some of the statistics. We said this at the first of

300, more than 300 million of people in the world, perecern or a problem of anxiety,

what represents the 4% of the population world. That's a problem serious.

One of every four people who have an anxiety, according the organization

Panamerican in the health, no PIDEN help? The 25% one of

of each four people that have these of these 300 million of people

that have problems of their people they're what is the problem

principal? What is the problem that's fear? That you them

fear this this I can't I'm I'm I'm

I'm not not that's going to necessarily have to be having a attack of panic

and get to get to the hospital to do it's important. This this is important. This thinking limitant of

if I'm sure, I'm not the people is the people who is the way of the

the way. The person is being vulnerable and is being and is working and is responsible

of their life and not so and not overivien and also and also

it's here the double, the women have the double probabilities to experimented

the anxiety in comparison of the men, but the women are those who are the more help.

The woman, in my case, what I've seen what I've seen, 50-50, is, it's a lot of not, it's

an study, no, it's a really, in my opinion, in my experience practical,

many, various people, people, people, so that you mean

you say that's a change important? Yes. Because the man is the not going to

the therapy, the man is the man is the man is the man is the man who's the man who's the fact that

you're still to be this you're not to be a real to be to go to go to but

but every there's more there's there's yeah I think you're the right.

I think it's very bad to be to think you to talk to go to exactly exactly.

Yes what I let's because we know we're we're our

mind, knowing how interpreter to know how manage those emotions that are very much, no, nobody

know, nobody know they're in the school? No, you know, in the school? At least, they're just,

they're going to get to be, that's a good, that's when they said, to be, we're, we're going to

talk to be the anxiety. A bit, a bit of sometimes, we're, when we're when we're

we're doing, we're doing, we're doing, we're going to get some exercise. Now, in some

schools, me a much good. It's a lot of mental the time of the mindfulness, of

the things. There's things. It's a to reduce the anxiety. It's powerful. Completely. And if that we combine

with therapy cognitive conductual and exposition and prevention of response, is the mixture perfect to work with

posturns of anxiety and talk. Exposition and prevention of response. A bit, what is that? Yes.

That finally the form in how we're in how we is exponying- us, because I can't say,

Mark, no, you have been to get a mind, let's be to hogar, no

to create until you no experimented in the and you really

you're making the point of the footita of the foot and then more more profound

until you you don't you're you're going to you but if I

you don't you're so you don't know that the psychologists we can we can

we can put we're we so with with trastornos

of anxiety and talk for that person, is going to

gradually to those those fears. Yes. So, the people can't try to work

all? There are people who are a place in a elevator, there's a person who can't

go to get in the car with not the altitude, not the altitude, not the places

to be able to a precipice. There are people who there's a fear of the world, fear of the

all these fobias can't try to all this And there are three forms of to expose. In vivo

is, for example, me does feel like a rata and you know a pet or an

image of the rat. That's in the video. For imagination it would be,

Mark, to see, the eyes, imagine, that of the cartina,

you know, and that the ruit and that is a rata, no, you're

you're you're you're imagination. Or, uh, for repetition, that's an

exercise in the first is you know, the first is identifying, what are those things and what is what you

are getting that's a mal-estar, that normally is to be to do that future, no? Uh,

and if me up to get, no, to form a kind of, so first, we have to

know this, this, this is all, this, all, with a professional of preference.

Yeah, it, you, you, and it repitess and repites, and will

get a point that one, you're going to be able to do you, because in the anxiety

is there's confunded the possible of the probable. A bit, is possible that's a cargues?

Yes. Is probable that's probably that's going to be a very little? Very little. And so

so, so evidence I'm, that this avion in this moment, it's going to be to be going,

if it's been and then you're going, and then you're, of thinking and you and you

start to do a real to do that you to do you know, possible

versus probable and what I'm and that's the man and so that's in

my control and that is in my control? It's in my control that is there

is a problem no no but is in my control to

care to care to care and having to be that I

do so so so so so so and then

so not is in my control, accept them. And that's prevention of the attacks of or a desolvent of the anxiety

chronic. Because that's what that's what you can't be a lot of what you have to be exposed to all the time.

Completely. Miodo to you're going to to beckxed, in the violence, no, to you know,

to get a to morda. I mean, I would I'm a little what we're talking in

five passes. The first is to make a pause, make this check-in- internal. And

to get you what is what is what's what's you're going to how you're not the

things that not are the form in how I'm am I'm am I'm am I'm interpreting

or if I go to the past or if I'm going to get an anxiety and for the

so I'm going to doctives if I'm going to be to then it

has a and that that that a long long-plas me

can generate a depression so for the moment present

to do that pause to make a conciences of this

anxiety and for that is getting the anxiety to my life.

The second is connect with the world with all the techniques

that we've been including the grounding that is connect

with the five senties. The third path is this restructuration

cognitive these exercises that we were about the possible

what is what is in my control or the

is the fourth part The five-pason is the exposition, that exist in three manners, in-relato, in vivo, and for repetition.

For the five-pasto, to have all this apprenticeship that the anxiety and that has left. Because the past is a part of,

as a-prenizage, for not repeat the same patterns. And to be in the present, to be able to our attention in what we

we have the control because we don't we have the control of what you know, well, yeah was. And the future

well, we know we don't know if we even if we're going to live the day of the day of conductual.

Because this therapy specifically is the that the that works the, well, the experts

that are always always they're talking to talk about how, how identify

if I'm doing this type of this type of my therapy? So it's based much in objectives. Some therapies that not turn,

or so that don't duran years and years and years for the same, because they're based on objectives and it's, it's based much in the thoughts, according to how I think, I'm so,

and for what so actue. And for that's important that we're not sure, because I need to know how Yovana is interpreting the situation that is living in that moment. It's a manasse

like, sure, they're being they're going to be sure, they're not

to be to be to be a lot of a menace of a so, I'm,

I'm, I'm, to have that emotion, of isolation, no, and for

the time I'm to have conductas, normally of evitation. Yeah. Well,

yeah no go to the future they're going to be to be.

And so if we we'll give us reality and a form more adaptative to that's that's

possible creencers that can come from very, very, at past, then it can be a

present. So it's to understand with the therapy, with professionals of the health,

that the problem not is what is what I think about what I'm it, me

provoked emotions and that there is, of there there came the problem, no?

So, not is what what's what I'm related, but what I'm really with what I'm trying to but we're

we're quite times we can't do it, but what I think do you do you can manage. Exactly.

And there the emotion. The there comes the emotion because if I think, ah,

look, me, I'm going to be a feo, surely I'm, he was,

he was, he was, he was a, so he's that reason, but, well,

I'm going to generate the mal-estar a, he's being a, it's not, and at

the therapy cognitive, conductual, then you're also you're pre-inient or diminuting the issue

the time of the anxiety in your life, yeah, that's a constant or that's

that's in that's in our methodology of be mindful, we've got plans of action,

we're we're doing we're we're doing, the podcast in where

the day is a five to ten minutes with our mind so, so you're not only you're not

you're that you're that can get to be desagradables, that have to accept them and feel them

in the other to evital but you you're you're an expert of you and if

you're an expert of you you myself you you're you're you

and if you you're you're you can't also you can't also you

we're we We're looking at this life. And to think in controlling your emotions.

I'm going to hear of a much people in social in some podcasts. Not they're doing more

intention but they're to control. Controll your emotions. Control it's controlling, is gestionar,

manage, play with, dancear, with, and just also and just also it also it's

also with what is in your control and what no? No?

For example, if if in the other to avoid that that's a or control

it or to get it to get a mind of mindfulness. Because the mindfulness is controlling your thoughts.

No, is to accept them, accept them, exactly, exactly. It's all the contrary. I see

and I have like a system it in my case that someone says, controlling and I'm

like a alarm of a care with that information Mark Antonio because I know it's

to me has been not done I can control nothing. Now, what I

do is if I do I'm going this conduct that I'm making this kind of a kind of a kind of a

conduct to have a emotion different. Yeah, but the manoeh. It's repression, is manoeh,

it's gestion. For example, in limits, not? About of limits, much in the anxiety,

it's a lack of limits. Like, no, no? So, I'm,

I'm, I'm sure, I'm saturo, and I get to this burnout.

Sure. Or many times in that enojo that's that's a new

so you know, or if you put limits, but you're you're going to you're to have a

question and justificing you know. It's that, is that, is that I'm very can't and I'm

atop, is that you know. No. No. Yeah, and it's a more.

And more in our culture Mexican that we all we're we're and we

it's we're really. It's so it the Estabundians or the Anglo-Sajoners

no don't say that no. I learned living in California I learned much that concept of the

going to take a decision that me a self-honoring choice. Is that a decision that I'm

a decision that me honor, that honor my body to my life and I'm going to get to

in the case. The not is to say to to say to you to say to

I'm care is very, I'm I'm just going to be it. But I'm to honor to my mind.

Kedan'tom in the house, I'm to learn a little in this occasion, no. Approximately.

Proximately. Okay. Okay. Okay. Okay. So, okay. We're going to prevention,

of the management, the general, but the medication, the science occupa a place.

Obviously. We don't want to impastillars, automikarnus and to take that as a

solution. But if there moments in that the medicament you can help

much. How is to be when the anxiety or the attacks of the panic

are a signal for that you a a psychiatrist and to be

the possibility that with supervision medica me medicen. When

you start dysfunctional when you not you can get

to get to work when you get to get to

get to you when you're when you're to start bad with your

when you you're not you're not you it's important to ask help. First,

it's psychological or psychiatric of the entry. Now, if you go to

the psychiatrist you have an evaluation and not necessarily you need

you because even the medication could be a conduct of

eviction. No? Me I take this is the mal-us that sometimes

it And for that there's much information related to the medications, but it's for not use those correctly.

For example, me feel very so I'm so my feel more, and in the way, and the way, to know what

are my necessities, to put in practice, all those those things that I've learned

in therapy, then I take the pastilla. And in the moment, see, very well,

but then it's generate that dependency. So, it's important to identify when

if you do I need. The psychologists and psychiatras we have a book that's M.5

that are all the criteria that have to have the people to be the people to be the psychiatrist.

And then they are the diagnostics are so, so that be a time of a minute,

even that are the chisofrinia, bipolarity, that those yeah, they need they need

treatment of the part. So, for one On the other, if I don't take the medication

recetated for a group of professionals of the health, I'm risk

my security my form to function in the society, I can't make me to a problem

grave if I'm in a level in a medical but but for other

other side, I don't need to feel to emotions. Dehh to get to

emotions, exactly, and you you're doing you'll make the pastigita

and yeah. And for so there's much information and for that many people, it's a panic

to go with the psychiatrist because they're in this type of experiences but in

reality it's a lack of information because if there's a good treatment medical

more complementary to the therapy, then is the medical because the medication

what does is reduce the symptoms so so when I not have

these pics of the amount as a panic, I can expose me

more phobia to the ratas, I'm going to put to put to the medication much more

more easy to without, or someone in Tock or, for example, the contamination that can't

go to go to in in inferens no, for me to contaminates and get to

get to gradually and there are people that can do they can do the help.

But if you pass, then you don't see, and you can't

work just in the origin, in the root of the problem. So it's like, okay, doctor, medicame, but if I'm, I'm going to

see you know, so nothing that's just, that's, that's, that's not, the medication not to be

a manhapent. The medication is a mullet. What you is the therapy cognitive conductual. What I do

do, my style of my life, to change my habits, to make my mindfulness, so the medication

like a instrument, like a muleta temporal. And there is, also where you have to choose with much care of your

medical. Because there's that's the people, yeah, look, when you're when you're still like,

this is try this pasties in any moment that and they say, and it's a good intention. But that's that's the

end of the other side, no, I'm very very spiritual. That are the two extremes. Yes, yes, no,

I don't, I don't, I don't take pastillas because this, I'm going to do you go to suffer,

I'm going to live, and well, and if, if you You're if you cometes a error

because your mind not your mind not you're in your five sense because you know, or you're in those attacks

of anxiety, the two extremes are the those extremes are completely. Completely. When we we're we

we're doing, the person, is the best and that can be constant and could have a good because

because many times are, they're they're getting with the medication and no never more.

And so and they can get a year and the therapy where it's

And the therapy where it it's the just. Just, just I'm empastiged. Exactly.

It's the most frequent. Yes, it's the more much. Yes. For that

some people do they have a need to the medication. Yes. And so then it's

a dependency of the medication. So you have another problem new.

Exactly. In the other to be a other, it's in a necessity.

Something that you have asked you that you ask to add to

a , the anxiety or the attacks of the panic? Well, that the

people are to make those pauses at the long of your life to do that to do this check-in

internal, observe how interpret them what what what they pass in your day-a-day and

to be able to really to get to this pilot automatic, to do a

task of a coffee, at being a certain- atent

in his children, to be to final is with the only that we know we're in the

right in the right where where we we've got to get a jubana sorrilla for consultar to get to

you, to listen to podcast. We're we're in Instagram, in Facebook and TikTok

like Be Mindful MX and YouTube and Spotify like from the right in our page

web also can find more information be mindful point com mx much thanks

thank you sogrey thanks for to share all this. Thanks a to you, Mark.

No, man, thank you to make a lot of the other the other the other things

and the podcast is on YouTube, in Spotify, Apple Podcast in Amazon music, in all the

platforms of podcasts. There's you can listen to and subscribe. If you make a comment and

give us that was what most important that you learned that you're also you

can't you can't you can copy the yeah, yeah, yeah, audio,

say video, you can copy the league and put it on your social on your

Instagram. If you ticket it's, what is your Instagram for that etiquette Be Mindful MX. Be Mindful MX.

The M.X. The new is Mark. On the show you or what you're doing the episode. Or what's the episode. It's good. We're doing

to get to more and more people. Much thanks. Thank you, Jvana. Thanks to you, Mark. Thanks. Thanks.

Thanks. Thanks.