Saturday, September 16, 2023

How To Conquer Stress And Anxiety

Take An Incremental Approach To Overcoming Social Anxiety

How To Conquer Anxiety in 30 Seconds

Keep in mind that working through a significant social anxiety habit is going to take time.

There are no quick fixes or silver bullets, tempting as that possibility is.

Unfortunately, many people start strong in their journey to overcome social anxiety only to have a setback or two, get discouraged, and then give up.

There are a couple reasons why this happens:

  • Unrealistic expectations. If your expectation is that you should be able to completely free yourself from social anxiety in 7 days or something, youre inevitably going to get frustrated, disappointed, and likely self-judgmental. If you want to genuinely overcome social anxiety, its going to be on a months or years timescale, not days.
  • Relying on motivation. Feeling inspired and motivated to work through your social anxiety is great, but that initial burst of energy wont last. Which means if your plan for overcoming your anxiety relies on high levels of inspiration or willpower, youre screwed.
  • The solution to both of these issues, I think, is to foster an incremental attitude and approach to overcoming your social anxiety.

    For example, after reading this guide, homely there are at least a handful of good ideas and strategies you want to implement in order to overcome your social anxiety.

    Dont try to do them all at once!

    Instead, pick one and focus on that until you start to see some progress and it feels more automatic for you. Only then move on to implementing another.

    Perceived Stress Scale *

    How stressful do you perceive events in your life to be? This scale helps to answer this. For example, people with higher scores on the PSS might be more vulnerable to symptoms of depression from stressful life events.

    * You may take the test as many times as you like. The data is used to score your results and CAMH will not be able to link the results back to you in any way. CAMH stores results from all tests and may use the anonymous aggregate data from results to look at general trends in use of the test, general trends in overall results over time, average scores, and other similar patterns.

    Healthy Ways To Cope With Stress

    Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:

    • Take breaks from watching, reading, or listening to news stories, including those on social media. Its good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while.
    • Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.
    • Take care of your body.
    • Take deep breaths, stretch, or meditateexternal icon.
    • Avoid excessive alcohol, tobacco, and substance use.
    • Continue with routine preventive measures as recommended by your healthcare provider.
    • Get vaccinated against COVID-19 as soon as possible get a booster shot if you are age 18 or older.
  • Make time to unwind. Try to do some other activities you enjoy.
  • Talk to others.Talk with peopleexternal icon you trust about your concerns and how you are feeling. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor, or pastor.
  • Connect with your community- or faith-based organizations.
  • Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling.
  • Read Also: How To Beat Stress And Anxiety

    Ask For Help And Accept It

    My husband and I always taught our kids that a smart person asks for help. However, fear of rejection and judgment can keep us from reaching out.

    To illustrate this, let me confess how truly hard this is for me.

    Ive always been the caregiver in my family. When my sister passed away in 2000 I jumped in as a substitute mom figure for my then 20-year-old niece and as caretaker for my elderly parents.

    The next almost 17 years were spent thinking of others, putting my own life on hold for the greater good. I was needed, folks.

    I thought it was a heroic, sacrificial act when in reality it caused me to eventually become bitter and resentful.

    My learned behavior from my childhood was not to ask for help. So how does God reveal all this to me? Two carpal tunnel surgeries and gall bladder removal in a years time.

    The morning of my gall bladder surgery last year I was literally panic stricken at the thought of having to ask my husband for help. Our marriage was falling apart and both of us had recently started individual counseling.

    Yet I didnt trust him to be present for me because it was opposite the pattern and foundation of our entire relationship. He rowed out to his island when things got hard emotionally and I never asked for help.

    Oh, dear friends. God loves us so much He graciously gives us opportunities to learn and grow at our most vulnerable moments.

    Tip #: Decrease Caffeine Intake

    How to Understanding &  Overcoming Anxiety(Infographic)

    For many, the way to deal with stress is with a cup of java or a diet soda. But caffeine is a drug, a strong stimulant that actually generates a stress reaction in the body. Its easy to develop a caffeine addiction, as many of us know.

    Try going for three weeks without caffeine. Most people feel more relaxed and less jittery or nervous, and they tend to sleep better, have more energy, less heartburn, and fewer muscle aches.

    Whats a good alternative drink? Green tea may be the best as it contains a substance thats instantly calming. This is why you should be sipping on green tea throughout the day. Stress, lack of energy, and focus are issues all of us deal with in our busy day-to-day lives. In facing these particular issues, green tea is even more beneficial than waterand it sure is tasty!

    Originally published in 2015, this post is regularly updated.

    Also Check: How To Deal With Stress During Pregnancy

    Managing Stress In Daily Life

    Stress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.

    There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time-management techniques.

    Studies have found that mindfulness courses, where participants are taught simple meditations across a series of weeks, can also help to reduce stress and improve mood.

    What Tips And Techniques Can Help You Overcome Driving Anxiety

    Some fears are helpful to your survival and self-preservation. For instance, if you see a bear near you, the fear you experience will keep you from approaching the predator. However, some fears are irrational and unhelpful.

    Driving anxiety is one of such phobias. In todays world, driving comfortably is an underrated skill. Whether youre driving to work or school, taking a road trip, or have an emergency and need to get to the hospital, driving can be helpful in numerous situations.

    So, what can you do once you learn you have driving anxiety?

    The truth is, overcoming motorphobia is easier said than done. Like many other fears, itll take courage, dedication, and self-will to get over the phobia.

    Here are a few helpful tips that will gradually help you overcome driving anxiety:

    Recommended Reading: How To Ease Anxiety And Stress

    Unmanageable Stress And Life Changes

    Stress can lead to a number of conditions and ailments when not adequately managed. Stress affects your ability to perform most tasks and generally lowers your confidence in various aspects.

    When youre stressed or going through a significant change in life, you could find driving harder and lose faith in your driving skills.

    Why Do We Have Fear And How Does It Affect Our Bodies

    How To Overcome Fear And Anxiety In 30 Seconds

    Our bodies tell us every time we are in fight or flight. Fight or flight is a mechanism designed by God to protect us from real danger like a car coming at you. In such a case, the brain will trigger an alert to the rest of your body and stimulate the the adrenal glands to release hormones like adrenaline and cortisol into the body. The purpose of these hormones is to prepare the body to either fight or flee. They cause the heart rate, blood pressure, and breathing rate to increase and transfer extra blood and energy away from body functions like the digestive system and the immune system, and into the muscles to increase strength and stamina.

    Fight or flight is an important protective response however, God never intended for us to remain in that state long-term. Once the immediate danger passes, your body should return to peace. What the enemy wants to do is to make us believe that we are in danger continually. He will feed us fearful thoughts that will cause worry and stress and will release the fight or flight hormones into our body. When the stress is prolonged, those same hormones that were created to protect you will begin to cause damage in your body, and diseases will develop. I liken living in a continual state of fight or flight to driving a car with your foot on the brakes. Over time the breaks will wear down and cause damage.

    Recommended Reading: What Do You Do When You Are Stressed

    Keep A Thought Diary And Challenge Any Negative Thinking

    Writing down what youre worrying about can help you to clear your head and reduce stress and anxiety. You could keep a journal or have a notes file in your phone, and write down your thoughts whenever youre feeling anxious. Its almost like youre transferring them out of your head and into your journal.

    Doing this can also help you to see what youre thinking about more clearly and to challenge negative thinking. If youre having trouble challenging your thinking, you could try asking someone you trust or a therapist to help you out.

    How To Manage Stress And Anxiety

    This post may contain affiliate links, you can read my disclosure policy.

    Theres no clinical evidence as to why anxiety and depression co-exist according to the ADAA . Handling stress effectively requires a combination of efforts from your mind and body.

    In this article, we discuss many ways to manage and overcome problems such as depression, stress, and anxiety.

    Also Check: Is Ms Caused By Stress

    Overcome Stress And Anxiety By Temporarily Forgetting About Your Future

    This is an unconventional way of managing anxiety. Forgettingabout your future doesnt mean racking up a bunch of credit card debt. Or cashingout on your retirement account to go on an impulsive shopping spree. Instead, simplyfocus on what you need to do for the day. Take things on one day at a time. Thisis a form of mindfulnessand living in the moment.

    Plus, in the Lords Prayer we are taught to pray for God to,give us this day, our daily bread.

    Also, when the Israelites where wandering through the desert, God provided them with a supply of manna, or bread. It was just enough to get through each day.

    To take things one day at a time, add a note on yourcalendar of what exact tasks you need to do for the day. Then, knock things outone by one without spending energy on the things you need to do tomorrow. Orworrying about what you should have done months ago!

    Whatever is going on in your life, you can overcome stress and anxiety. Take things one day at a time.

    Driving Anxiety: 11 Actionable Steps To Overcome Your Fear

    How to Overcome Anxiety

    Driving anxiety is common and affects people from all over the world. While driving may seem natural to some people, it can evoke fear, anxiety, and panic in others.

    If you experience driving anxiety, the very thought of getting behind the wheel can make you nervous. In some cases, driving anxiety can stem from being in a specific situation like driving through tunnels or bridges.

    Driving anxiety can be overcome by receiving professional help from a therapist- Click below to book your appointment.

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    The Value Of A Good Nights Rest

    A good night sleep is priceless. Can you even remember the last time you woke up and felt AMAZING? If you cant then you have to ask yourself, what the hell is going on? You should feel amazing after a night of sleep. In fact, a deep sleep with lucid dreaming will leave your brain feeling Reset and so fresh and focused the next day, it is comparable to the effect of using psychedelics. I know from personal experience.

    I have tried many sleep aids to achieve deep sleep. My best result has been taking African Dream Root before bed, after taking an Epsom salt bath. The next day I felt like I could conquer the world and worked 6 hours solid on rewriting a sci-fi script I just couldnt find the energy to work on the day before. I could focus on one idea and stay focused on it for a long time. The full power of my mind was accessed effortlessly. My memory, focus, and imagination, all working perfectly together.

    When To Seek Help

    If stress is affecting your work, school, home life or relationships, and you feel you cant manage it alone or with support from a loved one, seek help from a doctor who may refer you to a psychologist.

    The Australian Psychological Society has a Find a Psychologist service, which can be used to locate a psychologist in your local area call 1800 333 497.

    Recommended Reading: Why Do I Feel So Stressed For No Reason

    Why Are We So Anxious

    Anxiety is a very common problem, and it’s on the rise. The World Health Organization put the number of people suffering from problematic anxiety worldwide in 2017 at more than 300 million. And in 2019, an American Psychiatric Association poll found that, for the second year in a row, nearly two thirds of respondents were “extremely or somewhat anxious about health and safety for themselves and their families.” Since then, the coronavirus pandemic has contributed to rising anxiety all over the world, particularly in older adults and students.

    There are many other reasons why anxiety is on the rise. These include worries about the economy or environment, and anxieties about our appearance, social standing and professional success.

    Many aspects of modern life could also be to blame. Research has found a correlation between use of social media and increased anxiety, for example. Another study drew a link between increased air pollution and raised anxiety.

    What Is Test Anxiety

    How to Overcome Anxiety and Life Change

    Test anxiety is a complex of emotions such as worry, dread, and fearalong with physical fight-or-flight symptomsthat some people experience before and during a test. Its a form of performance anxietywhen the pressure to succeed becomes so overwhelming that people are unable to concentrate and operate at 100%. Some degree of nervousness around test-taking is normal, but when symptoms cause panic attacks, hinder learning, or impair performance, its important to find ways to modulate this response.

    Also Check: How To Cope With Anxiety Stress And Depression

    Other Stress Reducing Therapies

    Acupuncture can yield rapid and powerful results. The needles are small, dont worry. It works for everything from aches and pains, to relieving anxiety.

    Floatation . You float in a blacked out sound proof pod in 1000 pounds of Epsom salt saturated water. The magnesium sulfate is a natural relaxing compound. The sensory deprivation aspect allows your brain activity to quiet down. You can pay to go to a professional place for the full experience, or you can run an Epsom salt bath at home. Stay in it for at least an hour in the dark, with no sound or interruptions.

    Yoga is fantastic for breaking up tension in the body and keeping you relaxed. Sitting at a desk writing all day puts a lot of stress on you. Take breaks every our and stretch for ten minutes. Physical tension in the body from poor posture will wear on your physical and mental stamina.

    Fasting is fasting-tastic. I intermittent fast. I eat a very large meal around 12 noon. The rest of the day I eat next to nothing, or some snacks like carrots or cucumbers. I have also fasted up to three days in a row and felt my mind was razor sharp. Do your research. Whatever works for you.

    What Makes You Afraid

    Lots of things make us feel afraid. Being afraid of some things like fires can keep you safe. Fearing failure can make you try to do well so that you wont fail, but it can also stop you doing well if the feeling is too strong.

    What youre afraid of and how you act when youre afraid of something can vary per person. Just knowing what makes you afraid and why can be the first step to sorting out problems with fear.

    How can we manage and reduce stress? Our free downloadable pocket guide offers you 101 tips:

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    What Happens To My Body When I Experience Stress

    People react differently to stress. Some common symptoms of stress include sleeping problems, sweating or a change in appetite.6,7

    Symptoms like these are triggered by a rush of stress hormones in your body which, when released, allow you to deal with pressures or threats. This is known as the ‘fight or flight’ response.

    Hormones called adrenaline and noradrenaline raise your blood pressure, increase your heart rate and increase the rate at which you perspire. This prepares your body for an emergency response.8 These hormones can also reduce blood flow to your skin and reduce your stomach activity. Cortisol, another stress hormone, releases fat and sugar into your system to boost your energy.9

    As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains. In the long-term, you may be putting yourself at risk from heart attacks and stroke.10

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