Exercises to Do When You Feel Anxious

By Conqueror Team

When stress affects your brain and its many nerve connections, the rest of the body is affected as well. Alternatively, if your body feels better, so will your mind. Exercise and other forms of physical activity release endorphins, which are chemicals in the brain that work as natural painkillers. They also enhance sleep quality, which decreases stress.

Exercise is important for maintaining mental health and can help alleviate stress. According to research, it is particularly good in reducing tiredness, increasing alertness and attention, and improving general cognitive performance. This is especially useful if anxiety has sapped your energy or ability to focus.

Regular exercise, according to some research, works as well as medicine for some people in reducing feelings of anxiety and depression, and the results can be long-lasting. A strenuous exercise session can help relieve symptoms for hours, and a regular plan can help lessen them significantly over time.

Here are some excises to do if you are burdened with anxiety

Progressive muscle relaxation (PMR) for anxiety

Progressive muscle relaxation aims to show your brain what it feels like for your muscles to be relaxed and tension-free. Make yourself at ease in a seated position before beginning PMR. Flex each major muscle group for 10 seconds, then release for 10 seconds, beginning at the tips of your toes and working your way up. Continue to the next muscle group, flexing for 10 seconds and then releasing for 10 seconds.

Square breathing exercises for anxiety

Square breathing helps to balance the levels of oxygen and carbon dioxide in our bodies, which can go out of balance when we are anxious. Breathing in, holding the breath, exhaling, and holding it again for four counts each is square breathing.

Repeat the cycle for a few minutes. This anxiety reduction technique improves relaxation and better thinking, which aids in the resetting of emotional peaks.

The result, like other types of therapy, might vary: some individuals may respond well, others may feel it has no influence on their mood, and some may only have a minor short-term gain. Nonetheless, studies believe that the benefits of exercise on physical and mental health are undeniable and that people should be encouraged to be physically active.

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Conquering An Anxious Mind.

By Mark Weeks

Your mind will never improve by chance, you must keep it in shape, like a muscle – it must be worked positively, nourished and rested often.

And, your life long quest is to remain vigilant to what you let enter into it. That is, if you wish to live with reduced anxiety, stress and self-imposed limitations.

Of course, we all have bouts of anxiety and burdening stress-levels, from time to time, it’s part of life. Many people weather the storm and calmer moments eventually come.

But it’s a scary fact, that today, nearly 40 million Americans live with an anxiety disorder, which is more than the occasional worry or fear.

Anxiety disorders can range from a generalized anxiety disorder (GAD), which is intense worrying that you can’t control, to panic disorder. Such as sudden episodes of fear, along with heart palpitations, trembling, shaking, or sweating.

For those with an anxiety disorder, it’s important to look into strategies that can help manage or reduce anxiety in the long term, such as therapy or medication.

However, everyone can benefit from other ways to reduce stress and anxiety with lifestyle changes such as eating a well-balanced diet, limiting alcohol and caffeine, plus taking time-out for yourself.

Give these 10 simple steps a read through and file them for a rainy day. They are proven to relax your mind and help you regain control of your thoughts. Pick one strategy at a time and see if it suits you.

After all, life is a continuous journey of discovering what works and discarding the stuff that serves no purpose.

1. Stay in your time zone.

Anxiety is a future-oriented state of mind. So instead of worrying about what’s going to happen, ‘reel yourself back to the present,’ says Tamar Chansky, Ph.D., a psychologist and author of Freeing Yourself from Anxiety. Ask yourself: What’s happening right now? Am I safe? Is there something I need to do right now? If not, make an “appointment” to check in with yourself later in the day to revisit your worries so those distant scenarios don’t throw you off track, she says.

2. Relabel what’s happening.

Panic attacks can often make you feel like you’re dying or having a heart attack. Remind yourself: ‘I’m having a panic attack, but it’s harmless, it’s temporary, and there’s nothing I need to do,’ Chansky says. Plus, keep in mind it really is the opposite of a sign of impending death – your body is activating its fight-or-flight response, the system that’s going to keep you alive, she says.

3. Fact-check your thoughts.

People with anxiety often fixate on worst-case scenarios, Chansky says. To combat these worries, think about how realistic they are. Say you’re nervous about a big presentation at work. Rather than think, ‘I’m going to bomb,’ for example, say, ‘I’m nervous, but I’m prepared. Some things will go well, and some may not,’ she suggests. Getting into a pattern of rethinking your fears helps train your brain to come up with a rational way to deal with your anxious thoughts.

4. Breathe in and out.

Deep breathing helps you calm down. While you may have heard about specific breathing exercises, you don’t need to worry about counting out a certain number of breaths, Chansky says. Instead just focus on evenly inhaling and exhaling. This will help slow down and re-centre your mind, she says.

5. Follow the 3-3-3 rule.

Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body – your ankle, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help centre your mind, bringing you back to the present moment, Chansky says.

6. Just do something.

Stand up, take a walk, clear away things on your desk – any action that interrupts your train of thought helps you regain a sense of control.

7. Stand up straight.

‘When we are anxious, we protect our upper body – where our heart and lungs are located – by hunching over,’ Chansky says. For an immediate physical antidote to this natural reaction, pull your shoulders back, stand or sit with your feet apart, and open your chest. This helps your body start to sense that it’s back in control, she says.

8. Stay away from sugar.

It’s tempting to reach for something sweet when you’re stressed, but that chocolate bar can do more harm than good; research shows eating too much sugar can worsen anxious feelings. Instead of reaching into the biscuit tin, drink a glass of water or eat protein, Chansky says, this will provide a slow energy your body can use to recover.

9. Ask for a second opinion.

Call or text a friend or family member and run through your worries with them, Chansky says. ‘Saying them aloud to someone else can help you see them clearly for what they are.’ It can also help to write your fears on paper, no one else needs to read them. They may also help you reflect how far you’ve come in 6 months’ time too!

10. Watch a funny video.

This final tactic may be the easiest one yet. Create a comedy list on YouTube and add your favourites to it. Laughing is a good prescription for an anxious mind. Research shows laughter has lots of benefits for our mental health and well-being; one study found that humour could help lower anxiety as much as (or even more than) exercise can.

Adapt these tips to how you’re feeling and keep taking baby steps. Recognise when things need to be worked on and don’t bury your head where the sun doesn’t shine!

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Win A Voice Over

How to Fight Anxiety Attacks

By Tonny Wandella

Panic attacks can indeed be overwhelming and unexpected. Knowing what to do when they occur can assist to mitigate their intensity or even prevent them.

Panic attacks are fairly common, according to one article, with roughly 13 percent of people experiencing one in their lifetime.

Although no one can foresee when a panic attack will strike, having a plan in place for what to do if one does strike can help a person feel more in control and make panic episodes easier to manage.

This article takes a look at how to stop a panic attack as well as some basic anxiety-reduction techniques. It will also cover how to assist someone who is experiencing a panic attack.

Recognize the signs of a panic attack.

You may remind yourself that you’re having a panic attack rather than a heart attack by realizing that it’s only temporary, that it’ll pass, and that you’re fine. Take away the fear of dying or impending doom, both of which are signs of panic attacks. This will free you up to concentrate on other ways to alleviate your discomfort. It’s not always feasible to avoid panic attack triggers, but knowing what they are will help you recognize that it’s a panic attack and not something else.

Light exercise is recommended.

Regular exercise, according to research, not only keeps the body healthy but also improves mental wellness. Experts have discovered that exercising for 20 minutes at 60 to 90% of your maximal heart rate three times per week will help alleviate anxiety.

If you have never exercised before, consult your doctor before beginning. There is some evidence that restarting aerobic exercise can cause more anxiety in people with anxiety disorders. Gradually increasing your activity can help your body adjust and avoid breathing issues. Activities such as running on a treadmill are examples of aerobic exercise.

Stop and take a break if you’re worried, hyperventilating, or having trouble breathing, or choose a more moderate choice, such as Yoga.

Internally, Repeat a Mantra.

Internally repeating a mantra can be soothing and calming, and it can provide you with something to hold on to throughout a panic attack.

Repeat a mantra in your thoughts until the panic episode subsides, whether it’s simply “This too shall pass” or a mantra that speaks to you personally.

Set a Bedtime for Yourself.

Isn’t there any time for sleep in your busy schedule? Some workaholics boast about just needing three or four hours of sleep every night, as if to say, “I’m more committed and driven than everyone else.” But, despite what you may believe, you are not a robot. Sleep is necessary for humans to operate properly, therefore unless you’ve been beaming in from another planet, this also applies to you.

Chronic sleep deprivation puts you vulnerable to anxiety, whether you have insomnia, intentionally limit your sleep, or are a self-proclaimed night owl. Get eight to nine hours of sleep every night to do yourself (and everyone else) a favor.

Create a bedtime routine that includes reading a book or doing something soothing before going to bed. The better prepared you are to get a good night’s sleep, the higher sleep quality you will have, which will lead to a better morning.

Bottom Line

Recognize that anxiousness is a significant issue. Many people do not seek the support they need to enhance their quality of life because of social stigma. Contact a doctor or a specialist if things get out of hand. Remember that panic attacks may be controlled and you can live a normal life if you use some of these coping techniques.

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