Replace Negative Thoughts With Positive Ones
When struggling through stress sometimes its far too easy just constantly thinking about what isnt working, who might be upset with us, or even why things constantly seem to go wrong. However, if we can just take a moment to focus on the good around us then life becomes so much easier because it reminds us that there are still plenty of reasons to smile
How To Reduce Anxiety
Feelings of anxiety â uneasiness, dread, fear, or an inexplicable sense of impending doom â can be deeply unpleasant. Whether anxiety presents itself as an upset stomach, heart palpitations, a nervous tension that colors everything, or even a panic attack, the discomfort and distress can be extremely challenging.
Weâre not talking about general, everyday anxiousness here, but clinical anxiety â the kind that can be all-consuming and, sometimes, debilitating. When classified as a disorder, anxiety is âpersistent and excessive worryâ where individuals can lose rational perspective and âexpect the worst, even when there is no apparent reason for concern,â according to the Anxiety and Depression Association of America.
Chronic or severe symptoms may be a sign of generalized anxiety disorder , which affects close to 40 million adults in the US and, according to the World Health Organization , 1 in 13 globally. Thankfully, there are effective therapies and medications as doctors and healthcare professionals determine the best treatment options that are right for you.
With the right skills and lifestyle changes, we can better regulate our emotions and train our brain to view life with a more balanced, less fearful perspective. Hereâs how to relieve anxiety naturally, and with awareness.
Learn To Avoid Procrastination
Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.
Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .
Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.
Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal to join your body and mind.
Yoga primarily does this by increasing body and breath awareness.
Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.
In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.
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Exam Stress: 8 Tips To Cope With Exam Anxiety
Exam time is really not easy, so you won’t be alone in feeling a bit overwhelmed by revision from time to time. But remember: you got this and these stress-busting tips can hugely help.
Credit: Dean Drobot , Rebecca Fondren Photo – Shutterstock
Ah, that old familiar knot in your stomach that tells you exams are looming. While some people like to believe a bit of anxiety and pressure can be beneficial around exam time, science suggests otherwise.
When we’re stressed, our brains release high levels of cortisol which can cloud the way we think and gets in the way of rational thoughts. Because of this, it’s important to stay as cool, calm and collected as you can during the exam period.
Yes, easier said than done.
Follow the practical steps below to relieve exam stress and the awful symptoms. The tips will also improve your productivity, help absorb more information from revision notes, and increase your chances of absolutely smashing it in your exams.
How To Calm Anxiety At Night
When anxiety keeps you up at night, getting enough rest can be challenging. But the following activities can relax you before bed.
1. Sleep Hygiene
One of the best ways to calm anxiety is to practice good sleep hygiene, including avoiding caffeine and alcohol before bed, keeping a regular sleep schedule, and creating a relaxing bedtime routine.
2. Create an Appropriate Sleep Environment
Creating a sleeping environment conducive to relaxation can be beneficial in calming anxiety. Make sure your room is dark, quiet, and cool. Purchasing one of the best smart beds with comfortable bedding and limiting technology or screens before bedtime is advisable. Blue light from electronic devices has been shown to suppress melatonin production and interfere with sleep quality.
When youre feeling anxious while sleeping, taking a few minutes to focus on your breath can be incredibly calming. There are various types of meditation find one that works best for you and try to practice it regularly. This can help train your mind to focus on the present instead of allowing anxiety to take over.
Exercise releases endorphins, which have mood-boosting effects and can help soothe anxiety. A moderate amount of exercise is the key to maintaining your mental health and managing anxiety at bedtimeaim for at least 30 minutes per day. If you dont have time for a full workout, try incorporating basic yoga poses or go for a short walk.
5. Keep a Journal
6. Listen to Ambient Noise
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Dealing With Anxiety In Athletes
7) Get help.
If your anxiety is significantly impacting your life and/or relationships, dont try to white-knuckle it on your own. See your doctor, to assess whether your anxiety might have a medical cause. If it is purely psychological, expert counseling treatments such as Cognitive BehavioralTherapy can be extremely helpful. Im a proponent of trying non-pharmaceutical treatments first, but medication can be a lifesaver if youre drowning in fear and cant function in your daily life. Its unlikely that you would be on it life-long, but for many people it takes the edge off during a season of crisis, so that youre no longer just trying to survive and are more able to take the necessary steps to get your life back on track.
Copyright Dr. Susan Biali Haas 2017
How To Calm Your Anxiety Naturally
- Generalized Anxiety Disorder : Symptoms include exaggerated and persistent worry and tension, even when there is nothing to provoke it.
- Obsessive-Compulsive Disorder : Symptoms include recurrent and unwanted thoughts , which are accompanied by repetitive actions to temporarily rid the obsessions.
- Post-Traumatic Stress Disorder : Occurs after one experiences a terrifying event that results in grave physical or mental harm, such as abuse, violence, traumatic accidents or military combat.
- Social Phobias: Symptoms include excessive anxiety occurring in normal social situations. These phobias can be limited to only one fear or a generalized fear anytime one is around others. Specific social phobias include fear of crowds, fear of public speaking and fear of public restrooms.
Here are 8 ways to calm your anxiety naturally.
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Things To Do To Relax Your Mind
Relaxation not only helps your physical health but your mental health as well. Adding relaxation to your days can help you think more calmly and clearly. A relaxed mind also means you can perform better at work and in life. It helps you manage the chronic stress that sometimes comes with being a high performer. When your mind is relaxed, you make wiser decisions and generally operate throughout the day with more ease.
Plus, if youve been diagnosed with a mental health disorder, like generalized anxiety disorder or depression, relaxation can play an important role here, too. While stress can aggravate these conditions, relaxation tends to have the opposite effect, leading to a noticeable decrease in symptoms.
If you find yourself caught up in anxious thoughts or ruminating on past events, its a good time to relax your mind. Try one of these exercises to slow down your thoughts and ground yourself in the present moment.
Have a Laugh
When youre feeling stressed, put on your favorite comedy or call your funniest friend. Laughter not only distracts us and gives us perspective, but emerging research suggests that it can lessen stress too.
Spend Time With Loved Ones
When were anxious or stressed out, we tend to isolate ourselves. But in order to relax, we need to be around our community. Science tells us that social support is critical in helping us respond to stress.
Make a Gratitude List
Listen to Music
Turn Off Your Tech Devices
Do a Craft Project
How Can We Handle Stress In Healthy Ways
Stress serves an important purposeit enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.
There are several other methods you can use to relax or reduce stress, including:
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Find What Relaxes You
There are already things in your life that relax you. You may find it beneficial to make a list of things you enjoy and that help you to relax so you can reference it when symptoms of anxiety arise. When you notice your anxiety rising turn to those activities to help stop symptoms before they escalate.
For example, if you find that a warm bath is relaxing, don’t wait, draw a bath, maybe light some candles or add a few nice scents and get in. Whether it’s a bath, a shower, skipping stones at a park, getting a massage – if it works, do it right away, rather than allowing yourself to become overwhelmed by your anxiety.
What Causes Anxiety Twitching
Anxiety causes your nervous system to release neurotransmitters, which are chemicals that your body uses to send messages between neurons, or between neurons and muscles.
Some types of neurotransmitters will tell your muscles to move. When you have anxiety, neurotransmitters may be released even when theres no clear reason for them to be released. This is what can cause anxiety twitching.
Another reason anxiety can cause muscle twitching is because it can cause you to hyperventilate. Muscle twitching is one symptom of hyperventilation.
If your twitching happens long-term or interferes with your daily life, your doctor may be able to help. To diagnose your condition, theyll first take a medical history, which will include:
- questions about your symptoms
- when symptoms started
- details about the twitching
If youre also experiencing anxiety with the twitching, be sure to tell your doctor. That might be enough for them to diagnose you with twitching related to anxiety. However, they might still do tests to rule out other conditions.
These tests may include:
- blood tests to look for electrolyte problems or thyroid issues
- an electromyogram , which looks at how well your muscles work
- a CT scan or MRI of your brain or spine
- a nerve conduction test, to see if your nerves are working correctly
If you have anxiety and other potential causes of twitching can be ruled out, your doctor will likely be able to diagnose you with anxiety twitching.
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Having A Centering Object
Another way is by finding something thats usually around you and using it as your centering object which can be anything from holding onto a piece of jewelry, having an essential oil diffuser nearby, or even just wearing certain clothes. For instance: I love how grounding jade necklaces feel whenever feeling stressed out along with using them for meditation because theyre so calming Or sometimes all we need is our favorite candle burning in the background while playing calm musicor maybe lighting some sage/incense sticks if you want to go old school! And dont forget about other things such as taking walks through nature, focusing on positive thoughts instead of negative ones when feeling down, etc.
Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
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Wait For Things To Get Better
Sometimes I feel as if life expects us to be superhumans who work through stress at lightning speed while also having the ability to solve every single problem which comes our way in a matter of seconds. However, that isnt always possible especially when were dealing with something big or even small where there might not be a definitive answer to make us feel better. If this is the case then always remember its okay to take your time and wait for things to get better on their own yes we all want help, but sometimes that isnt possible so just bear with life and try focusing on everything else around you which makes you smile
Is It Stress Or Anxiety
Life can be stressfulyou may feel stressed about performance at school, traumatic events , or a life change. Everyone feels stress from time to time.
What is stress? Stress is the physical or mental response to an external cause, such as having a lot of homework or having an illness. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.
What is anxiety? Anxiety is your body’s reaction to stress and can occur even if there is no current threat.
If that anxiety doesnt go away and begins to interfere with your life, it could affect your health. You could experience problems with sleeping, or with your immune, digestive, cardiovascular, and reproductive systems. You also may be at higher risk for developing a mental illness such as an anxiety disorder or depression. Read more about anxiety disorders.
So, how do you know when to seek help?
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Paced Breathing Calms Anxiety Lowers Blood Pressure And Improves Cardiovascular Health
Researchers have long noted the healing power behind the simple act of breathing, from calming anxiety and decreasing stress levels among children with ADHD , to lowering blood pressure and improving sleep quality. A one-day breathing retreat effectively reduced job burnout . Slow and paced breath can activate the parasympathetic nervous system, the part of our body responsible for inducing relaxation and calming responses.
On the contrary, rapid and labored breathing can send us into a state of panic. During a panic attack, our brain perceives a seemingly neutral situation as if it is a wild tiger chasing us down, activating our bodys preservation mode, the fight-or-flight response, resulting in an intense cascade of physical responses. You may feel light-headed, fear losing control, or experience palpitations and shallow breath. During the regular act of breathing, we inhale oxygen and exhale carbon dioxide. Shallow and rapid breathing can lead to over-breathing or an increase of oxygen and a decrease of carbon dioxide in our system, leaving us gasping for air.
Listen To Good Mood Music
Music can have a powerful effect on your mood and on anxiety. They key however is to not just choose songs you like. but also make sure that you are listening to music that represents the way you want to feel. Happy or relaxing music can directly impact your mood and the way you feel.
While many people find it soothing to listen to angry music when theyâre angry or sad music when theyâre sad, the truth is that this type of music will only help you get in touch with those negative emotions. That won’t help you feel better. When you’re trying to stop anxiety, you should listen to music that will help you feel the way you want to feel.
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Quick Stress Relief At Home
Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident.
Kitchen. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.
Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent.
Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.
Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light.