Very Simple & Useful Tips to overcome Anxiety & Stress ::
Exercise has many benefits, including relaxation. You should try to incorporate physical activity into your usual routine.
Exercise makes your brain release "endorphins" - hormones that make you feel good. This can help you enjoy the exercise while you are doing it, and improve your mood for several hours after your workout. Another benefit is that your muscles, having worked hard, can relax more easily. This helps you feel relaxed all over. And, of course, you'll probably feel good about what you are doing for yourself.
In addition to the immediate rewards, there are many possible long-term benefits to reap from a more active lifestyle. Over time, your muscles will get stronger. Your heart will get stronger, too, and work more efficiently. Your bones will become denser, helping to prevent osteoporosis. Endurance increases, making most physical activities easier. And balance improves, lowering the risk of falls and fractures as you get older. You are also likely to experience less anxiety and depression and feel more self-assured.
Regular exercise can help PREVENT high blood pressure, high cholesterol, heart disease, type 2 diabetes, and possibly stroke from developing. You are also taking steps to lose weight and reduce your risk of some forms of cancer, such as colon, breast, and prostate cancers.
Some tips for getting started:
- Exercise with a friend or join a running or walking club. Being with other people can be very motivating.
- Do what you enjoy. If you don't like the activity, it is going to feel like a chore. If it is something that you enjoy, you will look forward to your exercise time.
- Be pleased with yourself for doing some exercise rather than down on yourself for "not doing enough." It doesn't take a lot to lose weight, strengthen your heart, and build your muscles and bones. Look at what you have done rather than what you have not.
- Vary your activities from day to day. Boredom is a common reason to stop exercising. Changing your activities from day to day not only keeps exercise more interesting, it also helps you avoid injury from overuse of the same body parts.
Our fast-paced society causes many of us to push our minds and bodies to the limit, often at the expense of our physical and mental well-being. Research has shown that a large percentage of medical office visits in the United States are for stress-related disorders. Relaxation techniques are helpful tools for coping with stress and promoting long-term health by slowing down the body and quieting the mind. Such techniques generally involve:
- Refocusing your attention (for example, by noticing areas of tension); this can help reframe your thinking
- Increasing body awareness
- Reconnecting your body and mind
- Guided imagery. This technique uses both visual imagery and body awareness to move you into a deep state of relaxation. With guidance from a professional (or from an audiotape or even a self-made tape using your own voice), you imagine a peaceful place and then focus on different physical sensations, moving from the feet to the head. For example, you might imagine a warmth and heaviness in your limbs, easy natural breathing, or a calm heartbeat.
- Progressive muscle relaxation. This technique involves slowly tensing and then releasing each muscle group individually, starting with the muscles in your toes and finishing with those in your head.
- Meditation. The two most popular forms of meditation in the U.S. include Transcendental Meditation (you repeat a mantra, a single word or phrase) and mindfulness meditation (you focus your attention on moment-to-moment thoughts and sensations).
- Tai chi. This gentle exercise is part of traditional Chinese medicine. Derived from the martial arts, tai chi is composed of slow, deliberate movements, meditation, and deep breathing, which enhance physical health and emotional well-being. Qigong is a similar traditional Chinese meditative movement practice.
- Yoga. Derived from the Sanskrit word meaning "union," this is a spiritual practice that uses the body, breath, and mind to energize and balance the whole person. This mind-body therapy involves physical postures, breathing exercises, and meditation to improve overall well-being.
Research suggests that meditation and other relaxation techniques can help improve your quality of life and reduce stress hormone levels. In addition, studies show that with consistent practice, relaxation techniques can generally improve the following conditions:
- Anxiety and panic disorders
- Diabetes
- Drug and alcohol abuse
- High blood pressure
- High cholesterol
- Infertility
- Insomnia
- Irritable bowel syndrome
- Pain, including from fibromyalgia and arthritis
- Post traumatic stress disorder (PTSD)
- Premenstrual syndrome
- Psoriasis
- Tension and migraine headaches
Diets rich in fish, fruits, and vegetables may help prevent or treat anxiety.
People who eat fatty fish (such as salmon, mackerel, herring, and sardines) two to three times per week as part of a healthy diet may significantly reduce their feelings of depression and anxiety. Fatty fish contain omega-3 fatty acids. If you are deficient in this essential nutrient, you may become more prone to anxiety and a negative reaction to stress.
Diets rich in fruits and vegetables, particularly leafy green vegetables, can also help people with depression and anxiety. People who have difficulty maintaining a balanced diet should consider taking a multivitamin containing plenty of folic acid (vitamin B9). Talk to your doctor, nutritionist, or other appropriate health care provider for advice.
Certain behaviors, like overeating, can be a sign of stress.
Such eating patterns can become a vicious cycle - the more you overeat, the worse you feel about yourself, and the less motivated you feel to stop overeating. In order to break the unhealthy pattern, try the following tips:
- Eat regular meals, including breakfast, at the same times each day. Skipping a meal only makes you hungrier when you finally get around to eating. This can translate into overeating. A typical scenario is the person who skips breakfast and lunch only to come home from work famished, raiding the refrigerator and pantry in the late afternoon or early evening.
- Don't eat after 8 PM.
- Eat only in the dining room or at the kitchen table. Keep food out of sight in between meals.
- Start with small portions. You can always get more later if you are truly still hungry. This is especially helpful if you are one who feels compelled to "clean your plate."
- Eat your vegetables first. Another idea is to have a cup of warm water or tea at the start of a meal. Both of these practices will help you feel full sooner and eat less.
- Learn to eat more slowly. This allows your stomach to properly signal your brain that you have eaten and your brain, in turn, to tell your stomach that you're full.
- Snack on carrot or celery sticks, fresh fruit, or yogurt instead of potato or tortilla chips.
- Drink lots of water throughout the day.
- Try going for a walk or doing yoga if you have an urge to eat but you are not hungry and it is not yet meal time.
People who feel connected to others and who have an easy time talking about life experiences tend to feel healthier and less stressed. For many people, however, opening up to others does not come naturally. If you find that your tendency is to be alone and you haven't found a network that works for you, you may want to consider some ways to build connections with other people. For example, most towns and cities have clubs focused on activities you may enjoy, like running, sailing, or playing chess. Also, check out local churches, synagogues, and even hospitals for support groups, community service organizations, or volunteer services.
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