| How to Buy Property in Spain Posted: 25 Jun 2016 05:00 PM PDT Now is a great time to buy property in Spain if you're looking for a vacation home or planning a permanent move. Through the end of 2014, the average price of a home remained 30% below rates at the start of 2008,[1] with prices in the trendier tourist areas as much as 70% below their peak.[2] That said, the market is showing signs of life,[3] which means this might also be a good time to invest in Spanish property. Regardless or your reasons for buying, you'll want to make sure you do plenty of research and hire trustworthy agents to ensure that you find the property you want at the best possible price. EditDeciding to Buy Property in Spain - Decide why you are buying. You will be looking for different things depending on whether you are buying property as an investment that you will rent out, to use as a vacation home, or to live in permanently.[4]
 - Investment – Buying as an investment means you will be looking for properties that increase in value and which can provide rental income. Generally, this means you will be best off buying in vacation hot spots like the coasts and islands, or in big cities like Barcelona, Valencia, and Madrid. Although country homes have been rising in value of late, investing in the countryside can prove difficult because it can be hard to find people to manage your property.
- Vacation home – You will want a home that is easy to lock and leave. You don't want to spend all year dealing with a home that you spend only a few weeks at. Apartments and villas in developments are generally the best option for this, as the grounds will be cared for and the presence of neighbors will help to keep your property safe. Buying in popular tourist areas will also make your property easier to rent if you want to earn income when you are not using it.
- Permanent home – You will want to look for a home and region that fits your budget and offers the quality of life you desire in terms of local infrastructure, facilities, and accessibility. So while you may long for a country home, it may not be reasonable if you also want to be near stores and other expats. You will also need to consider the local schools if you have children, and access (TGV and airports) if you wish to travel or entertain guests.
- Be aware of the costs of owning property. Alongside price of the property, fees and taxes, there are annual taxes you will have to pay whether you move to Spain, rent your property, or use it as a vacation home.
 - IBI (Impuesto Sobre Bienes Inmuebles) is a property ownership tax set locally that ranges from 0.4% to 1.1% of the valor catastral – the administrative value of the property, often lower than the market value. Owners might pay as little as 100 euros per year for a small country property, but a luxury home in an expensive development on the waterfront in Marbella might cost as much as 3,000 euros per year.[5]
- Wealth Tax – Over a certain amount, the net worldwide assets of residents and the Spanish assets of non-residents are taxed. There is a 700,000 euro deduction per person (500,000 in Catalonia) and a 300,000 euro deduction for the property of residents. Tax is then calculated on assets above and beyond these deductions, with the rate ranging from .2% to 2.5%. For the rate table, see here.
- Personal Income Tax – Non-residents pay this tax based on the property they own in Spain. Those who don't rent out their property and have no other Spanish income pay 25% of 2% of the valor catastral of the property. A property worth 500,000 euros, for instance, would pay 25% of 10,000 euros, or 2,500 euros. Non-residents who rent out their property must pay taxes on the income generated, generally 25% of the gross income earned in Spain.[6]
- Make sure you can legally move to Spain. If you are a national from another EEC (European Economic Community) country, then you already have the right to move to and work in Spain. However, you will need to acquire a residency card if you are retiring to Spain, moving to Spain and not working, or are a non-EU dependant of an EU national.[7] If you are from outside the EU, you will need to apply for a residence visa in order to immigrate to Spain, and a work permit if you want to work there. The most common types of visa are:[8]
 - Resident Visa to Retire in Spain – This visa allows you to live in Spain without working. You will need a valid current passport, proof of adequate financial resources to live in Spain without working, a medical certificate from your doctor verifying that you do not suffer from contagious diseases, drug addiction, or mental illness, and a fee of $38 to $160, depending on your nationality.[9]
- Resident Visa to Work in Spain – To get a working visa, you will first need to be hired by a Spanish company. They will contact the Spanish Immigration Office to request a letter approving your work permit and residency visa. When applying for your visa, you will need this letter, a valid passport, a Police Records Certificate from the country you currently live in, a medical certificate, and a fee of $38 to $190, depending on your nationality.[10]
- Residence Visa for Investors or Self-Employed – You can acquire this visa if your source of income will not involve being hired in Spain. In addition to the application forms, you will need a valid passport, a Police Records Certificate, a Medical Certificate, evidence of proper degree or academic title if necessary for your work, evidence that you are financially sound, and a work or investment project document showing the type of business you will conduct, projected gains, and positions to be created (if applicable), as well as a list of the authorizations and permits required to conduct your business.[11]
- Consider the impact moving to Spain will have on your life. Buying a home in Spain is a major, and life-changing, experience. Think carefully before making any decision and ensure that your family is behind you.
- Once you know which area and property you're interested in buying, be certain you have enough funds for the purchase. Don't forget to consider such aspects as the cost of moving your possessions to Spain.
- Don't be rushed into making a decision, and don't let yourself be pressured. Certainly don't sign anything until you're ready.
- Pensioners should make certain that they can have their pensions paid into a Spanish bank. It's most important that your have health insurance in place and that you make a will. Resident non-citizens may also purchase Spanish health insurance (cost depends on income) by visiting a social security office in Spain.
- Sometimes circumstances change, and you might find you want to return to your home country. Before committing yourself to purchasing a home in Spain, make sure you have sufficient funds to make the move back home.
- Consider the different regions Spain provides for a buyer. The region that is right for you is a subjective decision. You may be looking for the sun, sand, and expat community of the southeast coast, or prefer a quiet rural area. Be sure to research the regions carefully, and then visit the areas you think sound promising before you start searching for property in earnest.
- Look at the east coast for beautiful beaches and thriving expat communities. The regions of Catalona, Valencia, and Murcia contain a long stretch of coast that has been called Spain's California because of its mild climate and beautiful beaches.
 - Catalonia – Prices Medium to High – This region includes Barcelona and the Costa Brava – the coast north of the city where the Pyrenees run down to the sea – and the Costa Dorada, the flatter coast south of Barcelona. The area is well-developed and efficiently run, with beautiful beaches and an attractive countryside of farms, orchards, and vineyards. The winters are mild.[12]
- Valencia – Prices Low (south coast) to Hight (north coast) – The Mediterranean coast south of Catalonia features a mild year-round climate, beautiful beaches, and a large expat community, particularly along the Costa Blanca, which runs from Denia to Pilar de la Horadada, south of Alicante. Its popularity with expats from across Northern Europe makes the Costa Blanca a cosmopolitan and varied place to live. However it also means higher taxes on new properties.[13]
- Murcia – Prices Low – This area includes the Costa Calida, which lies south of the Costa Blanca. The climate is very dry, and the region is not highly developed. However, both the cost of purchasing property and the cost of living are very low, making this an attractive retirement location.[14]
- Consider the southern portion of the peninsula for a mix of beaches and historic cities. Andalusia is extremely varied, with three stretches of coast that each have markedly different characters, and a variety of famous cities such as Seville, Cadiz, and Granada.
- Andalusia – Prices Medium to High – Andalusia is home to the Costa de la Luz, Costa de Almeria, and the Costa del Sol. This last stretch of coast is hugely popular among British expats due to its warm climate. The Costa de la Luz is both cooler and much less developed.[15]
- Try the islands of Spain for beautiful locations with high tourist appeal. The pricey Balearics off the coast of Spain and the more low-key Canaries off of Morocco's southern coast are perhaps more different than they are alike, though these island destinations share the distinction of being popular vacation and retirement destinations for Spaniards and foreigners alike.
- Balearics – Price High – Though expensive, these islands feature temperate, but seasonal weather, beautiful scenery, and high-quality housing stock. The largest, Mallorca, features great marinas, an opera house, and an international crowd. Menorca has a drier climate, with a cooling breeze that takes the edge off the baking heat of the summer. Ibiza has a reputation as a party destination for tourists, which means it is a good place to buy a property to rent out. Formentera is the smallest island with a mixture of attractive new developments and mellow old farmhouses.
- Canaries – Price Medium – Though a bit isolated and far distant from the rest of Spain, the Canary islands have the warmest summer climate in Spain, a varied topography including mountains and sandy beaches, a large international community, and lower taxes when purchasing property.[16]
- Go northwest for cheaper prices. The northern interior of Spain tends to be hotter and drier, while the northwest coast is cooler and wilder. As a result, both offer good value, particularly Galicia.
- Galicia – Price Low – Though the weather is cooler and the winters less mild than the more famous southeast, the northwest Atlantic coast has grown more popular recently due to lower costs, fewer expats, and a more rural feel.[17]
- Look to cities for culture, history, and ease of access. Homes in Barcelona retained their value better than the coasts in the recent downturn, while the property markets in Madrid and Valencia have recently begun to recover, making them good sites for investment.[18] A variety of other cities like Segovia, Granada, Cordoba, Ovieda, Sevilla, and Vigo offer beautiful architecture and a high quality of life.[19] Four cities, however, stand out as popular places to buy:
- Barcelona – Price High – The Telegraph recently listed Barcelona as one of the top 20 places in the world to invest in property[20] The second largest city in Spain and its cultural capital, it boasts a beautiful old town, a mild Mediterranean climate, and access to nearby beaches.[21]
- Madrid – Price High – The capital of Spain and the third largest city in Europe, Madrid is rich with history and things to do, though it does get rather hot during the summer.
- Valencia – Price Medium – Known as the "California of Europe," Valencia has mild temperatures, great cuisine, a rich history and beautiful architecture. It also offers easy access to beautiful beaches.[22]
- Malaga – Price Low – At the heart of the Costa del Sol, Malaga offers a charming old town center, low prices,[23] and has recently been rated the best Spanish city to live in.[24]
- Do research. The best way to narrow down where you might want to live is by researching various areas exhaustively. Use the internet, magazines and books related to purchasing homes in Spain.[25] Be sure to research:
- The property market in the area. If you are buying as an investment, you will want to avoid areas with declining values.
- The nature of daily life in the area.
- The downsides and risks in that area. Is it isolated? Are taxes relatively high compared to other areas? Is it developed enough for your tastes?
- Lawyers and agents who you might work with during your purchase.
- Visit the area. The ideal way to do this is to rent for a few months in the area you are considering. If that is not possible, even a week dedicated to exploring the region and talking to ex-pats about their experience can be hugely helpful. Be sure to treat this as a fact-finding mission, not a vacation. Your goal is to get a feel for daily life and to meet the people who you will work with in buying property.[26]
EditFinding the Right Property - Know how much you can spend. Get your finances in order and investigate a mortgage. You will need to do this in advance so that you can move quickly when you find the property you want. There are three options: remortgaging your current home (i.e. taking a home equity loan), borrowing from a bank in your current country, or arranging a mortgage on your Spanish property through a Spanish lender. Bear in mind that an overseas mortgage may incur higher set-up costs (sometimes 3 to 4 per cent of the amount borrowed) and that Spanish lenders will not be interested in doing business if existing loans exceed 35 per cent of the borrower's income, as is the case in much of Western Europe.
 - Remortgaging – This is typically the cheapest and easiest solution. Releasing equity in your current home means that the second home can be purchased for cash, without the need for another mortgage. However, this is only feasible for those who own their first home outright. Also, you may lose your home if you cannot make your payments.[27]
- Loan in your country – Most banks that lend for purchasing in Spain will have offices there, meaning you are technically borrowing in Spain. However, it can be easier to work with a local bank. You will also need to consider the type of currency you take the loan in. If you will be living off of income in your home country, then it is a good idea to take the loan in that currency to avoid exchange-rate fluctuations that might increase your repayments. If you will be generating income in Spain – buy renting your property, for instance – then consider taking out the loan in euros.[28]
- Loan in Spain – Taking out a mortgage in Spain can simplify repayments, save you on the bank commissions charge for international transactions, and allow you to take advantage of low interest rates.[29] However, a Spanish mortgage will increase initial costs, since the stamp tax you pay upon purchasing a new home will be based not on the loan amount, but on the value of the mortgage including interests and costs. This will increase the stamp tax from .5% to 1% to somewhere between 1.5% and 2%.[30]
- Be aware that taxes and fees will increase the listed price by around 15%. When evaluating properties, you should budget 15% on top of the agreed purchase price to cover the various fees and taxes that must be paid.[31]
- Legal fees – Many lawyers charge 1% of purchase price or more. It is generally more cost-effective to hire a lawyer by the hour. A typical transaction should cost 1,000 to 2,500 euros.[32]
- IVA (Spain's equivalent of VAT) – This tax is 10% for residential properties that have never before been occupied, plus 1% stamp duty. The stamp duty is 1.5% in Valencia and 2% in Murcia.[33] In the Canaries, the IVA is 4.5%[34]
- ITP (Impuesto sovre Transmisiones Patrimoniales) – This transfer tax is due on re-sale property. It is generally 7%, but may be as high as 10%, depending on the region where you are buying and the price. For the ITP for various regions, see here.
- Notary and property registration fees – These range from .5% to 1%.[35]
- Land registry costs - The cost to register is usually around 1%.
- Decide the type of property you want. There are a variety of different types of home available in Spain, from small apartments to large villas. What you are looking for will depend on your budget and how you intend to use the property.[36]
 - Villa (vivienda unifamiliar) – These are relatively large detached properties with a home and grounds. They are great permanent homes, but function less well as vacation homes, since the grounds entail a good deal of maintenance year-round and their value results in higher taxes.
- Apartment (apartamento) – Apartments are the most widely available type of property in Spain. They are ideal vacation properties, as they are easier and cheaper to manage. It is also easier to find apartments close to town centers.
- Modern semidetached (casa adosada) – These properties are most often built as parts of large new developments, and typically feature two stories and a small private garden. They are good both as permanent homes and vacation homes, offering the privacy and space of a villa with the relatively low upkeep of an apartment. They are still rare outside of highly developed areas.
- Village house (casa de pueblo) – These village homes are typically semi-detached townhouses. They offer a lower price, village ambiance and shops and stores in walking distance. However, they usually also need a good deal of work, particularly on the kitchen and bathrooms. For those looking for vacation homes, they are also less than ideal as it can be difficult to find property management companies in smaller villages.
- Country house or farm house (cortijo / masia / casas rural / finca) – These properties are less expensive than coastal properties. They offer good value and idyllic surroundings. However, particularly for those who are not fluent in Spanish, they can also be isolating. They are not ideal as vacation homes or rental properties, as upkeep and management at a distance is challenging.
- Consider the state of readiness you are looking for. There are different rules and taxes in Spain depending on whether you are buying off-plan property, new construction, or resale property.
 - Resale property – These properties are generally safer investments, as you don't have to worry about whether or not they will be completed. Taxes upon purchase are also generally lower. However, you should be prepared to spend money on repairs and updates, particularly in the kitchen and bathrooms.[37]
- New construction (obra nueva) – This is the most expensive type of property, although recently rampant construction in Spain has led to a market with too many homes and not enough buyers, bringing down the price. The biggest advantages are that unlike with off-plan properties, you know exactly what you are getting, and unlike with resale properties, you won't have to do any remodeling.[38]
- Off-plan (sobre plano) property – This is property for which the plans have been finalized and approved by local authorities, but for which construction has not yet finished. The benefit is that compared to completed new properties, you should get a discount of 10% to 20% off the current market price. On the other hand, you will have to rely on plans and your imagination; you won't see the actual property you have purchased until it is finished. And, you will have to wait a year and a half or more to move in, if everything runs smoothly. It is imperative that you choose an established, reliable developer to ensure timely, quality construction, and that you do a thorough inspection to locate construction problems before completing the sale.[39]
- Be careful if planning to rent out your property on a short-term basis. Many who buy their property as a vacation home plan to rent it out for short blocks of time (three months or less) to vacationers in order to make income when they are not there. However, this is not always legal in Spain. In many areas, there are limits on renting property short-term, as well as on marketing private property to tourists. If you fail to comply with local rules, fines can be as high as 30,000 euros.[40] Before you buy, seek independent legal advice, speak with a property management company, or check the rules for short-term rental at your local town hall to make sure it is permitted.
- Choose the type of property broker you will be working with. Agents can not only find you the right property, but also guide you through the legal process of purchasing it. Remember, though: estate agents in Spain are paid by the seller, so they do not always have the buyer's interest in heart. The best way to select an agent is through the recommendations of friends and acquaintances, followed by an interview to ensure you are comfortable working together. There are several types of broker you can choose between:[41]
 - Corredores – These are local brokers in rural Spain who know when people want to sell and who charge very small commissions – about 1% to the buyer and seller each. Few speak Spanish or have offices, but if you are fluent, it is worth spending time in an area to seek out the local corredor.
- Buyer's Agents – These agents are paid an upfront fee to search for properties on behalf of clients, but unlike search and find companies, they receive no commission from estate agents, meaning they are free to show properties from private sellers. They will visit and inspect potential properties, as well as walk client's through the purchase process. They usually charge a successful search fee of about 2.5% of the sale price.
- Foreign-Based Agents offering Spanish Property – Look for offices that have opened their own branch in Spain. They will know much more about the local market than those who simply pass clients on to agents in Spain in return for part of the commission.
- Foreign-Owned Estate Agents – Because there are no qualifications to become an estate agent in Spain, the numbers of agents catering to foreigners – the English in particular – has exploded in recent years. There are of course good agents, but be forewarned that in many areas, they charge excessive commissions (7.5% and up) and use pressure-sales techniques.
- Beware of property brokers that inflate commissions. There are several types of broker that you should avoid, as they add negligible value while inflating the commission you must pay.[42]
 - Online Property Companies – Most of these companies do not have offices in Spain or their own listings. Instead, they are marketing companies that list agent's properties in return for a cut of the commission. As a result, they often charge inflated fees. Also, many listing are out of date. Other attractive properties are not actually for sale; they are listed only so the agent can acquire interested parties' contact info.
- Introducers – These are people – generally expats – who befriend local visitors and offer to introduce them to trustworthy estate agents, in return for part of the agent's commission. Be warned: they are most likely to introduce you to aggressive agents seeking high commissions.
- Search and Find Companies – These companies do not list their own properties. Instead, they will search for properties that meet a client's specifications, drawing up lists of properties to be examined. They work by splitting the commission with local real estate agents, which often leads to inflated fees.
- Multi-Listing Networks – Foreign agents and Spanish agents alike often participate in networks whereby they can show clients one another's listings. When shown a listing, always clarify if it is from another agent, and if so, whether the commission will be split or simply increased, as is often the case.
- Hire a lawyer. It is best to hire a lawyer before you set out to inspect possible purchases. Otherwise, you may find yourself pressed for time and be unable to properly interview and research the lawyer you choose.[43] You will want a lawyer who is fluent in English and Spanish, and who specializes in Spanish land law (urbanismo). They can help guide you through the purchase process and inform you of the tax implications.[44]
- If choosing a lawyer in your home country, be sure that they have experience working in Spain.
- If you choose a lawyer based in Spain, as for their registration number, which you can use to see if they are registered with the local bar association (Colegio de Abogados).
- Visit the properties you are interested in. You will want to visit the property to ensure that you like both the home and the area where it is located. If it is an existing structure, consider hiring a property inspector to walk through the building with you. Take careful note of any repairs or remodeling you will need to do. If you are purchasing off-plan, be sure to carefully consider the plans and completion schedule and to talk with both the developer and locals to ensure that you are working with a reliable company.
EditPurchasing the Property - Get the accounts you need set up. To buy in Spain, you will need insurance, a fiscal number, euros, and a Spanish bank account. It is best to set these things up in advance in order to save money.
- Fiscal number (numero de identificacion de extranjeros) – This is your identification number for tax purposes in Spain. It can be obtained by you or an agent in Spain and takes 2 to 6 weeks to acquire.[45]
- Foreign Exchange Account – If your funds are in a currency other than euros, you will need to purchase euros. Using a currency broker is by far the cheapest way to do so, and may save you thousands. Contact one ahead of time to ensure you get the best rate on your transaction.[46]
- Insurance – If you use a Spanish mortgage, the lender will help to arrange insurance. Otherwise, you will need to purchase your own insurance through a Spanish company.
- Bank account – Most sellers will only accept checks drawn on Spanish banks, so you will need a local account. If you have taken out a Spanish mortgage, it is easiest to open an account at the bank that lent you the money. Otherwise, be careful to discuss transaction fees for international transfers before opening an account.[47]
- Get a translator. If you are not fluent in Spanish, you should be sure that you have all contracts and legal documents translated into English by an independent translator. You want to be 100% certain that you understand the full content of what you are signing.[48] You can find a list of accredited translators on the website of the Spanish Ministry for Foreign Affairs.
- Negotiate the contract. Work with your lawyer to lower the price as much as possible, regardless of the type of construction you are purchasing.
 - Off-plan property – You will want to negotiate any input you will have into the style of construction, as well as a clause stipulating that you can withhold 5% of the price at the signing of the deeds, to be paid after the developer has fixed any problems you identify in the construction.
- Re-sale property – Negotiate the price, the undeclared value (the amount of the price to be paid under the table and not declared in the deed – try to avoid paying it if possible and never go over 10%), deadlines, who pays the plusvalia (a municipal tax on the increase in land value, usually paid by the seller), any extra fixtures included in the price, access to the property before closing (so that your architect can start estimating the cost of remodeling), and the deposit method (it is best to pay to a third party, preferably a lawyer, who will hold the funds in escrow until the sale is complete).[49]
- New property – Negotiate the price, undeclared value, deadlines, the pusvalia, and the deposit method.
- Purchase the property. This is the point of no return, after which there will be serious financial implications to backing out. Do not rush into it. Before signing anything, be sure you have had your lawyer look over it. Don't allow developers or real estate agents to pressure you into signing without due diligence. The UK government offers a helpful checklist of things to consider before signing.
 - It is recommended to visit the property you plant to purchase and to sign all the necessary contracts in person at the notary's office, but this is not always possible. The easiest alternative is to have someone represent you as a 'verbal representative' (representante verbal). Soon after the purchase, you will need to ratify the representation at a Spanish Consulate in your own country or at the Spanish notary's office when next you visit Spain. Completing a power of attorney is also possible, though not recommended.[50]
- Off-plan property – Don't sign a reservation contract (which take the property off the market for 30 days) in return for a fee (usually 6,000 euros) unless it has a clause stating that the deposit will be returned if you do not proceed. The point of no return is the payment construction contract (contrato de compraventa de vivienda en construccion). Be sure to have your lawyer do due diligence before signing. This contract is accompanied by a first payment of around 25% of the price, plus IVA. The remaining payments will be made in stages or all at once when you sign the deed, depending on how you negotiate the contract.[51]
- Resale or new property - Your lawyer should perform due diligence before you sign a private contract with the seller and pay the initial deposit (generally 10%). Afterwards, you will have 1 to 3 months to get your funds in place. You will then transfer the remaining funds, sign the deeds before a notary, and take possession of the property. Finally, you will register your title and pay any relevant taxes.[52]
- Take possession. Congratulations! Now that you have the keys to your new Spanish property, you can start the process of remodeling it and furnishing it, whether for your own purposes or to serve as a rental property.
- This is intended as an outline guide only. You should always seek professional legal advise when purchasing property.
EditRelated wikiHows EditSources and Citations
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| How to Avoid Overreacting Posted: 25 Jun 2016 09:00 AM PDT There are two kinds of overreacting: internal, and external. External overreactions are actions and behaviors that other people can see, such as throwing your hands up in the air out of frustration or shouting at someone angrily. Internal overreactions are emotional responses that others may or may not notice. Examples of internal overreactions include obsessive worry or feelings of rage that you don't express. Both forms of overreaction result in damage done to relationships, reputation and self-esteem.[1] You can avoid overreacting by learning more about what's causing your emotional response, and finding new ways of dealing with it. EditTaking Care of Yourself - Get enough rest. Sleep deprivation is a common source of stress, and can result in short tempers and overly-emotional responses to everyday situations. Taking care of yourself involves getting plenty of rest. If you're not getting enough sleep, it will be harder to change patterns of overreaction.[2]
- Avoid caffeine if it interferes with your sleep. Caffeine is found in sodas, coffee, teas, and other beverages. If you're drinking a beverage, make sure it doesn't contain caffeine.
- Feeling tired increases your stress level, and may cause you to think irrationally.
- If you can't alter your sleep schedule, try to include rest and relaxation times as a part of your daily schedule. Short naps may help.
- Make sure to eat regularly. If you're hungry, you're more likely to overreact. Include healthy, regular meals throughout your day. Make sure to eat a healthy breakfast with lots of protein and avoid hidden sugars in breakfast foods.[3]
- Avoid junk foods, sugary foods or other foods that may result in rapid elevation of blood sugar. Sugary snacks contribute to stress.
- Exercise regularly. Exercise helps emotional regulation, and brings about a more positive mood. 30 minutes of moderate exercise at least 5 times per week has been shown to have benefits for mood regulation.[4]
- Aerobic exercises, such as swimming, walking, running or cycling, use the lungs and heart. Include aerobic exercises as part of your workout routine no matter what other exercises you choose to include. If you can't spare 30 minutes per day, start with a shorter time period. Even 10-15 minutes will bring improvement.[5]
- Strength training, such as weight lifting or resistance training, helps strengthen bones as well as muscles.
- Flexibility exercises, such as stretching and yoga, help prevent injury. Yoga helps address anxiety and stress, and is highly recommended for those trying to avoid overreacting.
- Be aware of your emotions. When someone isn't aware of their feelings until they're already overreacting, it can be difficult to change. The trick is to become aware of your emotions before they're too big. Learn to identify within yourself the precursors to being overly reactive.[6]
- Signs may be physical, such as a stiff neck or rapid heartbeat.
- Naming the feeling means that you're able to employ both sides of your brain in developing coping strategies.
- The more aware you become of your own internal reactions, the less likely you will be to become overwhelmed by them.
EditLearning New Behaviors - Learn to be aware of cognitive distortions. Cognitive distortions are automatic thinking patterns that convince people of things that aren't true – often negative or highly self-critical judgements that make a person feel bad about themselves.[7] Cognitive distortions affect emotions, and cause many overreactions. Unless a person learns to recognize a cognitive distortion, he will continue to overreact.[8]
 - Examples of cognitive distortion include overgeneralization, jumping to conclusions, and catastrophising. These are all ways that emotional reasoning can override rational thought.
- When you find yourself using "should" statements, such as "I should go to the gym... I shouldn't be so lazy," then you're likely engaged in cognitive distortion.
- Only seeing the potential for negative outcomes, and habitually disqualifying the positive, is a common cognitive distortion.
- Becoming more aware of patterns of cognitive distortion allows you to make other choices in how to react. One way to remember that you may be engaged in cognitive distortion is the phrase, "Don't believe everything you think!"
- Write down the automatic thought in a journal or diary. Ask yourself if there is any other way to consider the source of your cognitive distortion. Is this automatic thought part of a pattern? If so, where did it start? How is it serving you now? Becoming more conscious of your own subconscious thought patters will help keep you from overreacting.[9]
- Identify "all or nothing" ways of thinking. This kind of automatic thought pattern, also known as "black and white" thinking, is a primary cause of overreaction. Automatic thoughts are not based in rational thought, but in fearful, overly emotional reactions to stressful situations.[10]
- The "all or nothing" thinking may seem completely logical, but it's actually a cognitive distortion. To train your mind to recognize this pattern requires conscious effort and attention on your part.
- Learn to listen critically to your inner self-talk, and notice what it's telling you. If your inner self-talk is filled with cognitive distortions, you would benefit from pushing that voice aside and taking a few deep breaths.
- Replace your overreaction by engaging the rational mind. Consider alternative responses to your initial one.
- Consider practicing affirmations to follow the automatic thought. Affirmations allow you to reframe the negative, "all or nothing" thinking with a positive statement that reflects your new beliefs. For example, remind yourself, "A mistake isn't failure. Everyone makes mistakes. I have many of skills and talents."[11]
- Take a deep breath before responding. Pausing to take a breath allows you time to consider possible alternatives. It may disengage you from automatic thought patterns. Breathe in through the nose for a count of four; hold the breath for a count of three, then slowly breathe out through the mouth for a count of five. Repeat if necessary.[12]
- When your breathing is rapid, your body believes it is engaged in a "fight or flight" struggle, and raises your anxiety level. You'll be more likely to respond with heightened emotions and fear.
- If your breath is slower, your body will believe you're calm, and you'll be more likely to be able to access rational thought.
- Identify patterns in your overreactions. Most people have "triggers," which may generate emotional overreactions. Common triggers include envy, rejection, criticism, and control. By learning more about your own triggers, you'll be more likely to control your emotional reactions to them.[13]
- Envy is when someone else gets something you want, or that you feel you deserve.
- Rejection occurs when someone isn't excluded or turned away. Exclusion from a group activates the same brain receptors as physical pain.
- Criticism allows someone to engage in the cognitive distortion of overgeneralizing. The person confuses a critical response with not being liked or appreciated as a person, not just the single act that's being criticized.
- Control issues cause overreaction when you're overly worried about not getting what you want or losing what you have. This is also an example of catastrophising.
- Get some perspective. Ask yourself, "How important is this? Will I remember it tomorrow? Or a year from now? How about 20 years from now?" If the answer is no, then whatever you're reacting to in the moment isn't a big deal. Allow yourself to take a step back from the situation, and acknowledge that it might not be that important.[14]
- Is there any part of the situation that you can do anything about? Are there ways that you can work together with another person to make the changes that will help you? If there are, then try these.
- Try to become willing to accept the parts of the situation that you can't change. This doesn't mean allowing another person to hurt you or that you shouldn't have boundaries. Sometimes it means accepting that you can't change the situation, and deciding to leave.
- Retrain your brain. When someone habitually has a difficult time regulating their temper, the brain has a weak connection between its highly responsive emotional center, and the part of the brain responsible for rational thought. Building a stronger connection between these two brain centers helps to avoid overreacting.[15]
- Dialectical Behavioral Therapy (DBT) is one treatment that has been shown to be effective with people who have emotional regulation challenges. It works through increasing self-knowledge and offering cognitive restructuring.[16]
- Neurofeedback and biofeedback are both therapies shown to be effective in treating people with emotional regulation issues. The patient learns to monitor his psychological response, and therefore gain control over his overreactions.[17]
- See a professional. Overreacting might be the result of long-standing issues that a therapist can help you sort out. Understanding the underlying causes of your overreactions can help you gain control over them.[18]
- If your overreactions are affecting your relationship or marriage, consider seeing the therapist together with your partner or spouse.
- A good therapist will have practical suggestions for the present challenges, but will also look for issues from your past which may be surfacing through your emotional responses.
- Be patient. If your emotional overreactions are the result of long-buried issues, the treatment is likely to take some time. Don't expect results overnight.
- Not all strong emotional responses are overreactions. Don't discount your feelings simply because they're intense.
- If your overreactions are causing you legal problems, seek help immediately.
- Sometimes overreactions can be a symptom of mental illness. If this is the case, you'll need to seek help for your mental illness while addressing the issue of overreacting.
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| How to Get over Strep Throat Quickly Posted: 25 Jun 2016 01:00 AM PDT A sore throat can be painful. However, a sore throat does not automatically mean you have strep throat. In fact, most sore throats are caused by viruses, which go away on their own. Strep throat, on the other hand, is an infection caused by the bacteria Group A Streptococci. Strep throat can be serious and requires treatment with antibiotics. However, with the appropriate treatment, you can get over strep throat quickly. EditTreating Strep Throat - Recognize the symptoms of strep throat. A sore throat alone can have a variety of causes, many viral (such as a common cold). Your immune system can handle these infections alone over several days or a week without help from a doctor. Other symptoms besides just throat pain that can point to a strep throat infection include:[1][2]
- Fever—101°F (38.3°C) or above
- Swollen lymph nodes in your neck
- Fatigue
- Rash
- Headache
- Nausea or vomiting
- Red or inflamed tonsils with white patches
- See your doctor. Treating strep throat is easy, but it does require a prescription from your doctor. If you believe that you have strep throat based on the above criteria, then you should make an appointment to see your doctor. Ignoring strep throat may lead to severe complications from the spread of the infection, including:[3]
- Scarlet fever
- Kidney disease
- Rheumatic fever, which can affect your heart, joints, and nervous system
- Submit to any diagnostic testing. Your doctor will look down your throat and feel the lymph nodes in your neck as part of a physical examination. He or she may also ask you to submit to another, more concrete form of testing to confirm strep throat as the diagnosis.
- The fastest test your doctor can use is a rapid antigen test, which requires a swab of your throat. Though the test can provide an answer in minutes, it's not the most reliable method.[4] If the test comes back negative for strep throat, then your doctor may still order the next test.
- A throat culture will also use a sterile swab of your throat, but the swab will be sent to a lab for a day or two as a culture to see if more strep bacteria grow from the sample in that time.[5]
- Begin your course of antibiotics. If your diagnostic testing confirms that you have strep throat, then your doctor will write you a prescription for a course of antibiotics that will kill the strep bacteria. The duration of the prescription will vary based on the antibiotic prescribed (but ten days is common). Common antibiotics prescribed for strep throat include penicillin and amoxicillin.[6]
- If you've also been vomiting due to your illness, then your doctor can give you an antibiotic via injection.[7] You may then take an anti-nausea medication along with a regular course of antibiotics.
- If you're allergic to common antibiotics, then your doctor can prescribe other options, such as cephalexin (Keflex), clarithromycin (Biaxin), azithromycin (Zithromax), or clindamycin.[8]
- Take the complete prescription of antibiotics. Your symptoms may start to improve within a day or two of beginning your course of antibiotics, but it's important to take the entire prescription until it's gone. By stopping the course of antibiotics before you have finished it, you run a higher risk of recurrence of the infection, and it can also help to breed antibiotic-resistant strains of the strep bacteria.[9]
- Ensure that you follow all other directions that accompany your antibiotic, including whether or not to take the drug on am empty stomach, avoiding alcohol, and the time interval between doses.[10]
- Though you're still taking the antibiotics, you can return to school or work without risk of infecting others after you've been on the antibiotics for a full twenty-four hours.[11][12]
EditSoothing Strep Throat Discomfort - Take an over-the-counter (OTC) pain reliever. While waiting for your lab culture to confirm your diagnosis (or even while waiting for your antibiotics to reduce symptoms), you can take other steps to soothe strep throat pain. OTC pain medications can relieve throat discomfort and reduce fever associated with your strep throat as well. Common OTC options include ibuprofen (Advil) and acetaminophen (Tylenol).[13]
- Avoid the use of aspirin in children under the age of eighteen due to the risk of Reye syndrome—a potentially life-threatening condition that can lead to seizures, coma, or brain damage.[14]
- Gargle a mix of warm salt water. Warm eight ounces of water and then stir in a quarter teaspoon of plain table salt. Gargle the mix at the back of your throat for one minute and then spit it out.[15] This can help relieve throat pain, and it is safe to do several times a day as needed.
- This option is also safe for younger children. However, ensure the child is old enough to properly gargle the solution without choking or swallowing the salt water.[16]
- Get some sleep. Sleeping gives your immune system time and resources to fight the bacteria with the help of the antibiotics.[17] Aim to sleep an extra four to five hours during the day in addition to a full eight hours at night. Cover up with blankets and try not to have any drafts or overhead fans on, as these can cause postnasal drip, worsening your sore throat.
- Drink plenty of liquids. In addition to preventing dehydration, drinking plenty of water will also keep your throat moist, which will ease the pain associated with swallowing.[18]
- Current recommendations vary between men and women. On average, men should try to drink around thirteen cups (three liters) each day, and women should aim to drink nine cups (2.2 liters) each day.[19]
- Some people find warm liquids more soothing whereas others prefer cold. If warm liquids are soothing, you can try warm broth or green tea with some honey. If you prefer cold liquids, you can even suck on a popsicle for some temporary relief.[20]
- Stick to soft foods. Rough shards of toast or other sharp foods will only irritate your throat further. During the worst of your sore throat symptoms, you'll find it more soothing to stick to relatively soft foods. Yogurt, soft-cooked eggs, soups, etc. will all be much less abrasive to your throat.[21]
- In addition to avoiding dry, rough foods, you will also find it wise to avoid spicy foods or acidic options such as orange juice.[22]
- Probiotic yogurts containing active cultures are a good idea. Your antibiotics will target some of the healthy bacteria in your system as well, and these types of yogurt can help restore your system to normal more quickly.
- Consider using a humidifier. Along with drinking water, using a humidifier is another way to keep your throat moist to avoid painful swallowing.[23] This is an especially good option while you sleep at night and nap during the day to avoid waking up with more throat pain than necessary.
- Make sure that you clean the humidifier daily since the moist environment is perfect for breeding bacteria. Follow the manufacturer's instructions to clean the humidifier.
- If you don't have a vaporizer or humidifier, you can simply place several dishes of water in the room with you. As the water evaporates a bit at a time, it will naturally humidify the air.
- Suck on herbal cough drops or lozenges. These medicated lozenges can also help relieve sore throat pain. If it is your child who has strep throat, ensure that he or she is old enough not to choke on the lozenge.[24]
- Sprays containing similar ingredients as sore throat lozenges are also available.
- Reduce exposure to any throat irritants. Irritants such as air pollution and cigarette smoke can inflame your throat, leading to worsened sore throat symptoms.[25] If you smoke, then you should avoid smoking while you recover (and consider quitting altogether). Avoiding secondhand smoke will also help you to avoid making your throat hurt more than it already does.
EditPreventing the Spread of Strep Throat - Wash your hands with soap and hot water often. Since strep throat is a bacterial infection, you risk not only infecting those around you but potentially reinfecting yourself after you've recovered, simply by having infected items around you. Most importantly, wash your hands often with warm, soapy water and lather them for at least twenty seconds.[26]
- For situations when you cannot wash your hands, consider keeping a bottle of alcohol-based hand sanitizer around. Ensure that the solution is at least 60 percent alcohol.
- If your do have to touch your mouth, such as when you floss your teeth, be sure to thoroughly wash your hands before and after.
- Replace your toothbrush. Once you've been on your antibiotic for at least twenty-four hours, you should replace your toothbrush since it's come into contact with the strep bacteria in your mouth. If not, you risk reinfecting yourself once you've already cleared your infection.
- Wash items in hot, soapy water. Utensils, cups, and other items that have come into contact with your mouth should be washed in hot, soapy water to ensure that you kill the strep bacteria present on them.[27]
- This also includes pillowcases and sheets that have been close to your mouth while you were sick. Wash them with detergent on the hot setting of your washing machine.
- Cover your mouth when you sneeze or cough. If your sore throat has also led to coughing, then you should make sure you cover your mouth with your hands, sleeve, or a tissue to avoid potentially infecting those around you.[28] Make sure you wash your hands after as well.
- Do not share items. Along with cleaning them well, you should also avoid sharing items such as cups during the course of your illness.[29]
- While this article offers information pertaining to strep throat, it should not be considered medical advice. Always consult your doctor if you believe you have contracted strep throat.
- Strep throat is highly contagious. Stay home from work or school until you've been on your antibiotics for at least twenty-four hours.
- Don't prepare food for other people or handle other people's food.
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