How Can I Help Myself
Face your fear if you can
If you always avoid situations that scare you, you might stop doing things you want or need to do. You wont be able to test out whether the situation is always as bad as you expect, so you miss the chance to work out how to manage your fears and reduce your anxiety. Anxiety problems tend to increase if you get into this pattern. Exposing yourself to your fears can be an effective way of overcoming this anxiety.;
Try to learn more about your fear or anxiety. Keep an anxiety diary or thought record to note down when it happens and what happens. You can try setting yourself small, achievable goals for facing your fears. You could carry with you a list of things that help at times when you are likely to be become frightened or anxious. This can be an effective way of addressing the underlying beliefs that are behind your anxiety.
Try to learn more about your fear or anxiety. Keep a record of when it happens and what happens.
Increase the amount of exercise you do. Exercise requires some concentration, and this can take your mind off your fear and anxiety.
Learning relaxation techniques can help you with the mental and physical feelings of fear. It can help just to drop your shoulders and breathe deeply. Or imagine yourself in a relaxing place. You could also try learning things like yoga, meditation, massage, or listen to the Mental Health Foundations wellbeing podcasts.
Avoid alcohol, or drink in moderation
How To Calm Down: 3 Ways To Reduce Anxiety And Stress
Youd think wed be used to dealing with the pandemic by now weve had more than a year of wearing masks, social distancing and on-and-off business closures. But even with the vaccine rollout and the easing of restrictions for people who are vaccinated a lot of us are more stressed and anxious than we were last spring.
People are feeling like things havent changed. Theyre supposed to be excited about the vaccine, but the isolation has gotten the worst of them, Susan Bernstein, a licensed social worker in Connecticut and Massachusetts and an adjunct faculty member at Boston University, told TODAY.
Not to mention that the thought of returning to normal is causing anxiety, too. If you are feeling the effects, here are some ways you can cope.
Aromatherapy And Essential Oils
Essential oils, the extract from plants, have been used for thousands of years to treat a number of conditions, including anxiety. Essential oils activate certain areas of your brain and release feel-good chemicals such as serotonin. They have been found to ease symptoms of anxiety, stress, and depression, improve mood, and improve sleep.
Recommended use includes diffusing, inhalation, or topical treatment which can aid with anxiety symptoms. When diffusing an essential oil or essential oil blend you will need an essential oil diffuser to fill your space with the desired scent. Inhalation is used by deeply smelling the essential oil straight from the bottle or by applying a drop or two of the oil on something such as a diffuser pad or lava bead that is connected to a bracelet, necklace, or even keychain. You can also place a drop or two of essential oil into your hands, rub them together, then cup your hands and take a few deep inhalations to get the desired effect.
You should be sure that the essential oils you use are pure oils and not mixed with chemicals. Some good brands to use include: Mountain Rose Herbs, Plant Therapy, Young Living, Doterra. You can do your own research to find a brand that will best work for you and your budget. Remember that a bottle of essential oil will last a long time since you typically use only a few drops at a time.
Essential oils that are great for treating anxiety include:
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Develop A Positive Self
The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful.;If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out.
It’s important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.
Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.;
Create Tension To Release Tension
Progressive muscle relaxation helps with de-stressing by tapping into your mind-body connection. The idea is simple: Tense up your muscle groups one by onereally squeezing until theyre pretty tense for 30 seconds eachand then release them all at once. Try this five-minute tutorial via InsightTimer after your next Zoom meeting.
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Helpful Organisations For Money Worries
It is important if you are worried about your finances and debts that you do not try to deal with them alone. There is a lot of help and support available to you through organisations such as Step Change and Citizens Advice.
You should also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.
How To Deal With Anxiety
Treatments for anxiety include prescription drugs, counseling, meditation and exercise. Experts recommend a combination of these modalities. Experiencing some anxiety when facing difficult decisions or life changes is normal, but when that anxiety interferes with daily life it becomes a disorder.
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About 40 million American adults have an anxiety disorder, according to the National Alliance on Mental Illness. This makes anxiety disorders the most common mental illness in America.
Anxiety disorders are characterized by feelings of anxiety that go beyond worrying about everyday things like problems at work or school or dealing with life changes. People with anxiety disorders may have constant, uncontrollable fear that interferes with their lives.
Breathing and meditation techniques can manage anxiety and panic attacks when practiced regularly.
Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness, according to The American Institute of Stress.
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The Complexity Of The Brain
The brain is the most complex and incredible organ on earth.; The brain contains 100 billion nerve cells and each of these are interconnected with other nerve cells through hundreds and thousands of other synapses .; There are believed to be more connections within the brain than there are stars in the sky.
Brain cells are constantly fluxed with both excitatory and inhibitory signaling molecules.; Individuals with anxiety have a poorly controlled balance that favors over excitation in certain regions of their brain.; Here are the key brain regions and mechanisms that may favor the development of anxiety.
Move More Eat Well Sleeeeep
Its pretty well-known that exercise lowers stress, reduces anxiety and improves mood. And the good news is: you dont need to run a marathon to get the benefits. It takes just 30 minutes of exercise a day to make a difference. Weve got some tips on how to exercise when you’re not motivated.
Diet and sleep are also really important for your wellbeing. A healthy diet;will make you feel healthier and stronger and better able to handle stress, while enough sleep;positively affects your mood and stress levels.
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Start A Walking Program
Walking just 30 minutes a day can significantly reduce your risk for major chronic diseases, including anxiety and depression. Read these tips to get started.
Use the following ideas to start your own walking program.
- Wear the pedometer for a few days and see how many steps you average.
- Set a daily goal and work up to it. A good goal is to increase your average daily steps gradually so that you get used to the increased distance. Recommendations vary on how fast to increase steps. Anywhere from 500-2,000 steps a week is reasonable.
- Record your daily steps in a log or notebook.
There are many ways to increase your daily steps:
- Choose a more distant parking place
- Take the stairs
- Walk over to a friend’s dorm room or a colleague’s office instead of using the phone or e-mail
- Walk the dog
- Walk with a friend each day
Find ways to walk even during the winter months or other inclement weather.
- Walking in the malls
- Local school track or fitness center
- 3-5min “walk breaks” during study time/work/etc
If you experience pain or discomfort, check with your primary care provider.
Remember, it takes about six months to “lock-in” a new behavior. Think of your walking program as a permanent change in your behavior. If you maintain your walking program for a minimum of six months, you are much more likely to maintain this change long-term.
Home Remedies: Anxiety And Stress
Stress is something that just about everyone knows well and experiences often. It’s that feeling of pressure, typically a result of too much to do and too little time to do it in. In a busy life, stress is almost unavoidable. Stress is caused by events that are positive new job, vacation or marriage as well as negative job loss, divorce or death in the family. Stress is not the event itself but rather, your psychological or physical reaction to the event.
Anxiety is a tense feeling that often accompanies stress. It’s typically directed toward the future toward something that may happen soon. Some Anxiety can motivate you or help yo respond to danger. However, if you have ongoing anxiety that interferes with daily activities and makes it hard to enjoy life, then anxiety can be a problem.
Lifestyle and home remedies:
Art and music therapy;can be helpful. You can use drawing, painting, clay and sculpture to express you inner thought and emotions when talking about them is difficult. The creation and interpretations of art is thought to therapeutic. Listening to or playing music even during medical procedures a]has also been shown to have relaxing and calming effects.;
To cope with an anxiety disorder, here are things to consider:
There’s no way to predict for certain what will cause someone to develop an anxiety disorder, but you can take steps to reduce the impact of symptoms if you’re anxious:
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Cool As A Cucumberyour Action Plan
1. Get enough sleep. Inconsistent sleep can have some serious consequences. Not only does it affect our physical health, but lack of sleep can also contribute to overall anxiety and stress. And sometimes it turns into a vicious cycle, since anxiety often leads to disruptions in sleep Sleep and anxiety disorders. Mellman, T.A. Department of Psychiatry, Howard University Mental Health Clinic. The Psychiatric Clinics of North America 2006 Dec;29:1047-58. . Especially when feeling anxious, try to schedule a full seven to nine hours of snooze time and see what a few nights of sweet slumber do for those anxiety levels throughout the day.
2. Smile. When work has got us down, its a good idea to take a quick break to get some giggles on. Research suggests that laughter can reduce symptoms of depression and anxiety, so consider checking out a funny YouTube clip to calm those jittery nerves.
3. De-clutter the brain. Physical clutter = mental clutter. A messy workspace can make it more difficult to relax and make it seem like our work is never-ending. So take 15 minutes or so to tidy up the living space or work area, and then make a habit of keeping things clean and anxiety-free. Itll help us think rationally, and there wont be as much room for anxiety.
14. Smell something relaxing. Try sniffing some calming oils. Basil, anise, and chamomile are great choices; they reduce tension in the body and help increase mental clarity.
Tips To Manage Stressful Situations
It might surprise you to learn that biological stress is a fairly recent discovery. It wasnt until the late 1950s that endocrinologist Hans Selye first identified and documented stress.
Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions cope with stress. Weve compiled a list of the top 10 ways to relieve stress.
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Stay In Your Time Zone
Anxiety is a future-oriented state of mind. So instead of worrying about whatâs going to happen, âreel yourself back to the present,â says Tamar Chansky, Ph.D., a psychologist and author of Freeing Yourself from Anxiety. Ask yourself: Whatâs happening right now? Am I safe? Is there something I need to do right now? If not, make an âappointmentâ to check in with yourself later in the day to revisit your worries so those distant scenarios donât throw you off track, she says.
Yoga Tai Chi And Qi Gong
A range of research has examined the relationship between exercise and depression. Results from a much smaller body of research suggest that exercise may also affect stress and anxiety symptoms. Even less certain is the role of yoga, tai chi, and qi gongfor these and other psychological factors, but there is some limited evidence that yoga, as an adjunctive therapy, may be helpful for people with anxiety symptoms.
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Quick Ways To Reduce Stress
Taking care of your long-term mental and physical health is an important part of stress management. However, there isnt always time to take a nap, hike a fourteener, or read a novel. Thus, here are 25 ways to reduce stress in five minutes or less. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.;
1. BreatheSlow, deep breaths;can help lower blood pressure and heart rate. Try;pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.
2. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If youre in a public place, just;listening to music;can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.
3. Take a Quick Walk When youre feeling overwhelmed or having trouble concentrating, go for a;quick stroll;around the block. Youll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.
4. Find the Sun If its a sunny day,;head outside;for an easy way to;lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.
8. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing;foot massage;by rubbing your feet back and forth over a golf ball.
12. Be Alone
Stress Can Make You Look Older
Chronic stress contributes significantly to premature aging.
Researchers at the University of California, San Francisco, discovered that stress shortens telomeres structures on the end of chromosomes so that new cells cant grow as quickly.
This leads to the inevitable signs of aging: wrinkles, weak muscles, poor eyesight, and more.
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Talk Yourself Through It
Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing.
Dont worry about seeming crazy just tell yourself why youre stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.
Is Your Worry Solvable
Productive, solvable worries are those you can take action on right away. For example, if youre worried about your bills, you could call your creditors to see about flexible payment options. Unproductive, unsolvable worries are those for which there is no corresponding action. What if I get cancer someday? or What if my kid gets into an accident?
If the worry is solvable, start brainstorming. Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. After youve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, youll feel much less anxious.
If the worry is not solvable, accept the uncertainty. If youre a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store-a way to prevent unpleasant surprises and control the outcome. The problem is, it doesnt work. Thinking about all the things that could go wrong doesnt make life any more predictable. Focusing on worst-case scenarios will only keep you from enjoying the good things you have in the present. To stop worrying, tackle your need for certainty and immediate answers.
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Change What You Drink
What you drink can have both a positive and negative effect on you. And sometimes its more about how much of something you drink.
For example, moderate caffeine intake increases attention and cognitive function. Its even associated with mood elevation. But high doses of caffeine can induce and exacerbate anxiety.
And unfortunately, I need to burst the bubble around alcohol. Its time to STOP using it as your go-to form coping mechanism for stress and anxiety. Im not saying that you cant drink, just that its not a healthy way to de-stress.; Abstinence from alcohol is actually; associated with a lower risk of depression and anxiety.
Luckily, you can naturally reduce stress and anxiety by drinking certain types of decaffeinated teas. For example: