Saturday, September 16, 2023

How To Control Your Stress And Anxiety

Listening To Soothing Music

How to Control Anxiety and Stress

Listening to music can be an effective stress reducer. Soothing music can slow the pulse and heart rate, lower blood pressure and decrease the levels of stress hormones and distract us from our worries. Adding music to our day is a small effort that can reduce stress.

Music can be introduced into many activities of daily living. You can listen to music in the car, while you clean or do chores, while you take a bath or get ready for the day. Now with smartphones, music can be more portable and you can listen to music while you take a walk or walk the dog.

Coping With Stress And Anxiety

Coping strategies and personal assessment tools to help you manage your stress and anxiety as we adapt the next normal.

As COVID-19 restrictions begin to loosen in Canada and around the world, many are grappling to adjust to new norms for return to work and day-to-day life. At the same time, communities are coping with tremendous loss, grief, and trauma, while facing an uncertain future. to explore our section on grief, loss and healing.

Its normal to feel concerned about whats next and its important to continue using the strategies and tools youve relied on to support yourself and your family in this challenging time.

Here are some ideas that might be helpful. Some might apply to you and some might not or they may need to be adapted to suit you personally, your personality, where and with whom you live, or your culture. Please be creative and experiment with these ideas and strategies.

COVID-19 is a new virus and we are still learning about it. The uncertainty about the virus and the changes that are unfolding can make most people feel a bit anxious. This is normal, and it actually can help motivate us to take action to protect ourselves and others, and to learn more about the pandemic.

Stay informed by checking information provided by experts and credible sources. A lot of information is disseminated about COVID-19 every day, but not all of it is accurate. Some reliable sources include:

What Are The Six Types Of Anxiety Disorders

Here are the six most common types of anxiety disorders:

  • Obsessive-Compulsive Disorder : OCD causes people to have obsessive thoughts and compulsive behaviors. They feel anxious until they’ve responded in a particular way, and often need to carry out complex physical or mental routines to do so. Family history, personality traits, and differences in the brain, are all believed to be causes of OCD. In some cases, it can be triggered by a particularly stressful life event.
  • Panic Disorder: you might have a panic disorder if you experience panic attacks . These can seem to come from nowhere, and can last for several minutes. Classic symptoms of a panic attack include a sense of doom, sweating, dizziness, chest pain, heart palpitations, and shortness of breath.
  • Post-Traumatic Stress Disorder : this is a serious condition that commonly occurs when you’ve witnessed or experienced a disaster or traumatic event , or you’ve been in a situation where your life or health was threatened. People with PTSD often experience flashbacks and can also have trouble sleeping. They may find it hard to concentrate, or feel constantly alert and on edge.
  • Social Anxiety Disorder: this is not just extreme shyness, but a deep fear or concern of being judged by others, of performing, or of embarrassing yourself.
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    Make Time For Leisure Activities

    Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.

    But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.

    Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.

    Your Upset Stomach May Be Cause By Stress


    An upset stomach is one of the most common symptoms of stress and anxiety. This can come from a single stressful moment like public speaking or a bad breakup or chronic worry over time from work or a global pandemic.

    If your stomach hurts without any obvious cause, such as food illness, its possible that feelings of stress or anxiety could be the trigger. In addition to stomachaches, stress can also cause other digestive problems:

    • indigestion
    • hunger
    • heartburn

    While these symptoms may stem from stress or anxiety, they can also become a source of stress. For example, someone who experiences diarrhea or urgency with bowel movements may fear having an accident in public this can prevent them from leaving their home or limit the places they go.

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    Get A Hug From A Loved One

    Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.

    When you hug someone, oxytocin is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.

    Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.

    So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.

    Try Some Aerobic Activity

    During periods of anxiety, your body is filled with adrenaline. Putting that adrenaline toward aerobic activity can be a great way to improve your anxiety. Exercise has numerous advantages for controlling your anxiety symptoms:

    • Exercise burns away stress hormones that create anxiety symptoms.
    • Exercise tires your muscles, reducing excess energy and tension.
    • Exercise releases endorphins in your brain which can improve overall mood.
    • Exercise is linked to healthier breathing.
    • Exercise is a healthy distraction.

    Aerobic activity, like light jogging or even fast walking, can be extremely effective at reducing the severity of your anxiety symptoms, as well as the anxiety itself.

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    Traces Of Deteriorating Physical Health

    Everyone has habits that come out during high times of stress or anxiety. For me, the shorter and more ragged my nails are, the more likely Im restless. Picking at my nails becomes a quick and routine way to deal with my ongoing anxiety.

    I first started having short and unkempt nails when I was in a romantic relationship that was pretty toxic. It started as a coping mechanism for my youthful anxiety and returns when I need to cope. Its a physical sign that Im not sure how to let things unfold or let things be.

    Helping Children And Youth Cope With Stress


    Children and youth often struggle with how to cope with stress. Youth can be particularly overwhelmed when their stress is connected to a traumatic eventlike a natural disaster, family loss, school shootings, or community violence. Parents, caregivers, and educators can take steps to provide stability and support that help young people feel better.

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    How To Reduce Stress Anxiety And Depression

    Too much stress can result in chronic anxiety and depression. Yet, it does not mean that we cannot control them anymore. Of course, stress can be normal or destructive. So, we do not want stress to rule over your life. In this sense, we provide you with the top seven tips to reduce or relieve these disturbances.

    Tip : Make Quick Stress Relief A Habit

    Its not easy to remember to use your senses in the middle of a minior or not so minocrisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You dont master the skill in one lesson you have to practice until it becomes second nature. Eventually youll feel like youre forgetting something if you dont tune into your body during challenging times. Heres how to make it habit:

    Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.

    Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.

    Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.

    Have fun with the process. If something doesnt work, dont force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.

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    Identify Pressure Points To Calm Anger And Anxiety

    Going for a massage or getting acupuncture is a wonderful way to manage anxiety and anger. But its not always easy to find time in your day to make it happen. The good news is, you can do acupressure on yourself for instant anxiety relief.

    This method involves putting pressure with your fingers or your hand at certain points of the body. The pressure releases the tension and relaxes your body.

    One area to start with is the point where the inside of your wrist forms a crease with your hand. Press your thumb on this area for two minutes. This can help relieve tension.

    What Is The Anatomy Of The Lower Back

    6 Stress Management Techniques to Take Control of Your Own Life

    To comprehend various sources of lower back pain, it is very important to value the typical layout of the tissues of this location of the body. Essential structures of the lower back that can be associated with signs and symptoms in this area include the bony lumbar spine , discs between the vertebrae, tendons around the spine and discs, spine as well as nerves, muscle mass of the lower back, interior organs of the hips and abdominal area, as well as the skin covering the back area. Can Stress Cause Lower Back And Abdominal Pain

    The bony lumbar spine is made so that vertebrae piled with each other can provide a movable support structure while also securing the spinal cord from injury. The spinal cord is composed of worried cells that extends down the spinal column from the brain. Can Stress Cause Lower Back And Abdominal Pain

    Each vertebra has a spinous procedure, a bony prominence behind the spinal cord, which guards the cords worried tissue from influence injury. Vertebrae additionally have a solid bony body before the spinal cord to give a platform appropriate for weight bearing of all cells above the butts. The lumbar vertebrae pile quickly atop the sacrum bone that is located in between the butts.On each side, the sacrum meets the iliac bone of the hips to form the sacroiliac joints of the butts.

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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.

    How To Relieve Stomach Pain Symptoms

    There isnt necessarily a cure for the stomach pain symptoms themselves. When your body is under stress, your stomach tends to hurt based on the acids in your stomach and the foods youve already eaten. If you have stomach pain as a result of an anxiety attack, you may need to wait it out.

    Water can help a little, however. So consider sipping cool water. Antacids may also be beneficial in some cases, but if you have stomach pain often, you may not want to depend on antacid treatments.


    Stomach pain from anxiety can be caused by several stress-related issues, including abdominal tension, digestion issues, and irritable bowel. Although the stomach pain may be caused by anxiety, the acids in the stomach are still very real. There are ways to treat both your stomach discomfort and anxiety.

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    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?

    Release The Anxiety Or Anger

    How to control stress and anxiety? Here is one proven technique.

    Dehorty recommends getting the emotional energy out with exercise. Go for a walk or run. in some physical activity serotonin to help you calm down and feel better.

    However, you should avoid physical activity that includes the expression of anger, such as punching walls or screaming.

    This has been shown to increase feelings of anger, as it reinforces the emotions because you end up feeling good as the result of being angry, Dehorty explains.

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    How To Manage Anxiety When You Have Zero Control Over The Events

    Ultimately, its important to remember that people respond to current events in a variety of ways, Sandra says that whatever you are experiencing is probably a normal and valid reaction.

    That being said, if youre worried about your mental health, feeling overwhelmed with fear or dread, make sure you talk to someone about it. A friend or family member is a good place to start, but you can always speak to a professional like your GP, or call a mental health helpline.

    Anxiety Journal Prompts To Help You Wind Down

    Giving your feelings space on paper can relieve pressure and stress.

    When your thoughts and emotions feel overwhelming, it can help to get them down on paper.

    But that isn’t always easy.

    First, it’s hard to prioritize finding a chunk of time for journaling when you’re already feeling overwhelmed. And on top of that, staring down at a blank page can make you feel like you don’t even know where to begin.

    A journal prompt can help you express yourself and find a way to manage your emotions that feel intense or hard to understand.

    Not only does journaling provide a comforting outlet, it has proven to be an effective tool in managing our emotional and mental well-being. Below weve gathered some journal prompts that you can use to help relieve stress and anxiety, along with tips on how to use your journal.

    Benefits of journaling

    Here are the different ways that journal writing can help benefit your emotional and mental health.

    Journaling can help you express yourself. When were feeling anxious or stressed, we have a tendency to keep things bottled up. We feel obligated to put on a happy face. We tell ourselves that its no big deal. But when we suppress our emotions, we risk intensifying them even further.

    Rather than trying to pretend that everything is okay, allow yourself to vent and let it all out.

    Journaling allows us to take a step back and gain a new perspective on things.

    Journaling can be cathartic. When you get it all out on paper, it just feels good. Period.

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    How Can I Relieve Anxiety Instantly

    When youre in a loop of negative, anxious thoughts, you often want to find a solution right now.

    It might seem the opposite of what you should do, but to release worries immediately, you may want to lean into your feelings and the present moment.

    You can do this by noticing your:

    • Inner world. What are you feeling and thinking?
    • Outer world. What can you observe by your senses? What do you see, feel, smell, or hear?
    • Breath. Focus on when you breathe in and out, feeling how it fills and empties your lungs.

    Other ways to relieve anxiety quickly include:

    Stress And Silent Reflux

    Stress Management â Techniques for complete wellness

    When stomach acids can flow all the way up to the throat, we talk about silent reflux .

    Many people with LPR dont experience heartburn at all. The typical symptoms are:

    • lump in throat
    • hoarseness

    According to Cleveland Clinic, being overstressed is one of the risk factors of silent reflux.

    This study found that depression is also common in people with silent reflux: LPR was significantly more frequent in those with depression than in those without.

    The study examined depression in people with silent reflux symptoms and not the other way around. This raises the question: can reflux cause stress?

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