Spend Some Time In Nature
As previously reported by Health, spending time in nature has a profound effect on our stress levels. According to a study in the International Journal of Environmental Health Research, even spending just 20 minutes in a park does wonders for our well-being. According to research psychologist Kelly McGonigal, PhD, author of The Joy of Movement, incorporating a little nature every day is beneficial to managing your stress levels. Depending on how youre social distancing, getting to a park every day may not be easy, but even a short daily walk outside would suffice and help you clear your head.
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 Interrupt Negative Thinking And Anxiety
You really have to learn how to interrupt even realistic negative thinking. You have to create what is called a positivity ratio, you have to be able to generate five positive thoughts for every negative thought or feeling you have where you are going to end up being chronically depressed.
Ari Whitten: How do you do that?
First you have got to slow your thinking process down. If you are not talking to somebody, pick up a pen and write it down, make sure that whatever sit there, and actually, you can make a list the mindful list of what all of your thoughts.
So, the formal practice of mindfulness was again to and we added the yawning and stretching because you can get into a meditation or mindfulness state much faster if you have no mental or physical stress so you take a moment, yawn, stretch, relax.
Now, watch how your thoughts emerge, or your feelings just sit there and observe and you will see this particular thought will come up. If I was to do this right now, I am feeling my breath, I am hearing the fan. I am wondering Am I spending too much time and is this
Interview going too long? And then back to my breath. gee, I think this is a good interview. Well, there I am judging that we can let that go. Here is my breathing again, and so we are slowly teaching ourselves that we can watch our thoughts. That also slows down the thought process.
Ari Whitten: Yeah.
Ari Whitten: Yeah.
Ari Whitten: Wow!
I mean this is really, really good stuff. I love it! So
Recommended Reading: How To Manage My Stress
Tip : Recognize When Youre Stressed
It might seem obvious that youd know when youre stressed, but many of us spend so much time in a frazzled state that weve forgotten what it feels like when our nervous systems are in balance: when were calm yet still alert and focused. If this is you, you can recognize when youre stressed by listening to your body. When youre tired, your eyes feel heavy and you might rest your head on your hand. When youre happy, you laugh easily. And when youre stressed, your body lets you know that, too. Get in the habit of paying attention to your bodys clues.
Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Are your hands or jaw clenched?
Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you forget to breathe.
Are There Preventive Measures That May Help To Stop Anxiety Twitching
One way you can help prevent anxiety twitching is to help prevent anxiety in the first place.
Other preventive measures prevent the twitching itself, while some measures help prevent both anxiety and twitching more generally.
To help stop anxiety twitching:
- Eat a healthy diet. Having the right amount of salt and micronutrients makes your muscles less likely to twitch. A healthy diet can also help reduce anxiety.
- Get 7 to 8 hours of sleep per night.
- Avoid energy drinks or caffeine. They can make both twitching and anxiety worse.
- Get regular exercise. It helps reduce anxiety and tones your muscles, which makes them less likely to twitch.
- Drink water. Dehydration can lead to mild anxiety and make muscles twitch.
You May Like: What Do You Do When You Are Stressed
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.
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.
Don’t Miss: Which Essential Oil Is For Stress
How To Stop Anxiety When It Emerges
Because I know, you know, if I am anxious I feel it is very much intertwined with mental stress it is also, it also feels intertwined with physical stress. I know my breathing gets shallower, might, you know, Ill start to hold tension in certain parts of my body. So, how does anxiety specifically fit into all of this and is there a better way to deal with anxiety specifically, or is it the same thing as the last couple things we talked?
I am going to teach you and everyone the fastest way to eliminate mental anxiety.
Ari Whitten: Okay.
But this is going to require both you and I to lift up our hands like this
Ari Whitten: Okay.
When you run out of fingers you must stop talking.
Ari Whitten: Okay, so that is one word okay. I get it now.
Tell me in 10 words, what is anxiety?
Ari Whitten: Well Well, you explained this earlier I am gonna run out of words
But then you just stop and let me talk.
Ari Whitten: Ok, perfect. Excessive mental chatter would be my definition.
That is the best neurological definition of anxiety I have heard in years. This is called this is called the 10-10 game.
Ari Whitten: Yeah.
But in business meetings, if you insist upon a 20-word-20 second rule, you will solve problems remarkably.
Ari Whitten: Why is that?
When you are doing this, what change happens in your mind?
Ari Whitten: You slow down and become mindful of what you are saying.
Mindfulness And Mantra Meditation
Mindfulness is an ancient form of meditation that promotes awareness of whats happening in the moment.
It encourages you to focus on your body, your thoughts, and whats going on around you.
Mantra meditation, on the other hand, is the opposite of mindfulness. In this practice, you place all your attention on a single target, like a mantra, a candle flame, or a phrase.
In both types of meditations, whenever your mind wanders — and it will Smith says — you simply re-focus.
It’s a brain skill, he says. In that in the first 2 weeks you won’t be able to do it very well. Your mind will constantly chatter and distract, and that’s normal, that happens.
But as you practice, youll get better at it.
Don’t Miss: Is Acid Reflux Caused By Stress
Practise Muscle Relaxation Techniques
Also called a body scan, this technique helps you to focus on yourself and release tension youre holding in your body.
Breathe in and tense the muscles in your face, squeezing your eyes shut. Clench your jaw and keep your face tensed for five seconds. Gradually relax your muscles over the time it takes to count to ten, then take a deep breath. You can say relax as you relax. Next, move on to your neck and shoulders, and gradually move down your body. Be careful with any injuries or pain that you have. Get more info on how to practise progressive muscle relaxation here.
What Are The Pros
Imagery can provide relaxation, insight, and wisdom. It can help you to relieve physical tension and psychological stress at the same time, distracting you from what may be stressing you, and getting you into a more positive frame of mind.
Guided imagery is a free stress-relieving therapy and, with practice, can be done just about anywhere.
In this way, it can also be useful in disrupting patterns of rumination and can help you to build resources in your life that increase your resilience toward stress by engaging an upward spiral of positivity.
Read Also: Can Stress And Anxiety Cause Ed
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.
Cut Out Things That Add To Your Stress
Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.
Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.
Read Also: Can Stress Cause You To Lose Hair
What Are The Behavioural And Emotional Effects Of Stress
When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.13
You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive.14 These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.
Guided Imagery Or Visualization
Imagine yourself lying on a sandy beach with a soft breeze gently stirring the warm air. Use your senses to smell the saltwater and feel the sun as you transport yourself there. Thats guided imagery or visualization.
It uses the power of your mind to change your focus to a peaceful time or event.
If were in a stressful situation, you know, just shifting our mind and focusing on a time when we were really, really relaxed is an effective way to calm down, Brown says.
Read Also: How Do I Get Rid Of Stress Hives
Eft Can Eradicate Negative Emotions
You can alter this phrase to fit your problem, but it must not address Someone else’s. For example, you can’t say, “Even though my mother is sick, I deeply and completely accept myself.” You have to focus on how the problem makes you feel to relieve the distress it causes. It’s better to address this situation by saying, “Even though I’m sad my mother is sick, I deeply and completely accept myself.”
4. EFT tapping sequence
The EFT tapping sequence is the methodic tapping on the ends of nine meridian points.
There are 12 major meridians that mirror each side of the body and correspond to an internal organ. However, EFT mainly focuses on these nine:
karate chop : small intestine meridian
top of the head : governing vessel
eyebrow : bladder meridian
How To Manage Your Anxiety And Stress
Its totally normal to feel anxious from time to time, but there are lots of things you can do to feel a bit better. Remember: theres a difference between feeling stressed every now and then, and experiencing ongoing anxiety. If the anxiety is starting to take a toll and you’re looking for ways to deal with it, consider talking to a mental health professional. Get started and learn how to deal with stress and anxiety.
Read Also: How To Lower Stress Hormones Naturally
Stress Rxborn Anxious: Why Some Of Us Are Wired To Worry
In extreme cases, the stomach pain can result in ulcers, she says. Also, ones immune system can be compromised as a result of stress leading to increased colds or infections, and stress can impact ones sleep cycle due to insomnia. Additionally, the body holds on to the agitation, leading to shaking or feeling nervous, tension in the muscles or a rapid heartbeat.
Hanna adds that chronic stress may trigger or worsen more serious issues, including heart disease, diabetes, obesity, cancer, anxiety disorders, depression and other brain imbalances.
How Spending Too Much Time In A Deeply Mindful State Will Cause Your Mind To Tap Into Problem
Right, and if you spend too much time in this deeply mindful state, what happens is that you will start tapping into the creative centers of your brain. Your mind will start to wander, you will begin to see almost like a daydreaming kind of scenario unfolding and in school we were always told, Do not do that, stay concentrated.
But it is that mind wandering daydreaming state where your brain is creatively solving problems in this own way, much deeper, different than the way we analytically solve problems up here. So this is what, this is called brain-based experiential learning and it is as part of our model that we teach in our MBA program.
We want you to when you are in school when you are studying when you are learning something new, whether it is in sports, whether it is an education if you are a therapist, how do you stay in the present moment with no physical or mental or stress? Yes, just take a moment.
We teach this the neurosurgeons before going into the operating room. We will have them yawn a few times, we will have them do a very super slow stretch, they come into the present moment. We have them do a few other things to upgrade their sense of awareness and positivity and then they can go through that 10-hour surgery with far less stress and anxiety. And sometimes they will even do it during it.
You May Like: What To Do When Feeling Overwhelmed And Stressed
Unplug Shut Down And Log Off
By 2015, scientists predict the average person will spend about 16 hours a day consuming media including TV, social media, and phone time. Still, researchers have found that smartphones actually increase stress. And another report showed that the , the more their happiness declined.
Lowering stress can be as easy as clicking a button or rather, turning off your digital devices. Make your media time as well-balanced as your diet with these tips:
- Track your media time. Keeping a media diary can help you realize how often youre plugged in. Simply write down the type of media you’re using , how often your use it, and for how long. Like writing down what you eat, writing down how often youre plugged in can help you curtail your habits.
- Try a media detox.If the thought of ditching your cell phone makes you break into a cold sweat, it might be time for a mini-media detox. You dont have to give up your cell phone, TV time, or Instagram habit forever either. Instead, start small with a cell phone-free weekend, skip social media for a day, or ditch the TV for an evening.
How Believing Our Negative Thoughts Can Cause Anxiety
One more thing I want to add to this though, there is another form of anxiety which is caused by the fact that we tend to believe our thoughts.
In other words, we are worried that, you know, I am worried I am going to lose all of my money. Maybe the stock market will fail again. Many people after 2008 who made millions of dollars lost it all, they were high rollers they put all their money in houses that collapsed and everything else.
They never find the motivation again to jump back into work that they used to love doing, because in the back of their mind there is the thought, well it happened once before, it is going to happen again.
Well, statistically speaking that is true. But if you believe that thought and we are always projecting thoughts about what is going to happen in the future if you believe in that, you could run into trouble if you are believing in your negative thoughts.
So mental anxiety requires mindfulness training on how to begin to watch those anxious thoughts, how to interrupt them, how to replace negative thoughts with positive thoughts, how to increase that positivity ratio, and how that usually you know, I am a neuro-coach, so I work with people internationally. When you really get stuck, I will guide you through these strategies in this way. I will be keeping this very deeply relaxed state and then we will go into that crazy mind of yours. We will explore how those things are, where those fears and fantasies are.
Also Check: How To Reduce Stress Naturally