7 Effective Ways To Manage Anxiety

18/10/2015
7EffectiveWaystoManageAnxiety
7 Effective
Ways to
Manage
Anxiety
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DEPRESSION
HOW TO
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The American
Psychological
Association (APA)
defines anxiety as
an emotion
characterized by
feelings of
tension, worried
thoughts and
physical changes
like increased
blood pressure.
Pretty much all of
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us can resonate
with having had a
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bout of anxiety
maybe even within

the last 24 hours.
Anxiety is
incredibly
common;
especially in this
crazy, tuned-in
(but not really),
smartphone
carrying, ultracompetitive
society that we
find ourselves in.
To be perfectly
clear, having
occasional anxiety
is completely
normal. All of us
get overwhelmed
from time to time,
with the demands
and stressors of
life an almost
daily occurrence.
HERE ARE 7
EFFECTIVE,
PRACTICAL
WAYS TO
DEAL WITH
ANXIETY IN
YOUR LIFE:
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18/10/2015
YOUR LIFE:
1.
REMEMBER
ANXIETY IS
IMPULSIVE.
Sometimes our
brain works in
mysterious ways.
Actually, make
that most of the
time. Impulsivity is
something that we
are all subject to
from time to
timeand its
automatic.
Our brains have a
fight or flight
mechanism,
attributed to
evolutionary
changes in the
brain responsible
for controlling
how the body
functions in an
emergency. Here
is a brilliant
analogy that was
found when
scouring the
web
While drinking your
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second cup of
coffee at work, you
hear your boss say
Could I see you in
my office? Upon
hearing these
words, the
hypothalamus of
your brain
messages your
adrenal glands and
within seconds
your body is
summoning all of
the same powers
that your cavemen
ancestors needed
when
encountering a
wild animal.
As you enter the
bosses office, you
are now
experiencing a fullfledged fight or
flight response.
You know that you
cant flee, so
instead all that
energy is just
builds up inside
until you feel like
youre ready to
explode. Then,
your boss looks
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18/10/2015
your straight in the

eyeWere
considering you
for a promotion.
2. REMIND
YOURSELF
THAT
ANXIOUS
FEELINGS ARE
TEMPORARY.
As with nearly
everything else,
anxiety comes
and goes. The
reason for this is
simple: our body,
mind, and life
experiences are
constantly
changing. As
such, our brains
must constantly
change and adapt.
Uncertainty is
without a doubt
the most powerful
and common
precursor of
anxiety. When we
feel out of control
in any way, we are
almost always
going to
experience an
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anxious
response. When
youre feeling
overwhelmed or
out of control,
remember that
these feelings are
temporary. This
too shall pass
And then? Well, it
begins to go
away
3. GET
ACTIVE.
Exercise is
probably the best
antidote to
anxiety. It doesnt
matter what kind
of exercise bike,
hike, swim, run,
shoot hoops do
whatever as long
as the heart is
pumping as a
good rate. Simply
put: exercise
boosts our mood.
Interestingly,
exercise of any
form has been
shown to be as
effective (if not
more so) than
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antidepressants.
Not only does
exercise boost
your mood, the
exposure to fresh
clean air and
sunshine can
quickly brighten
your mood.
In a book called
The Depression
Cure, clinical
psychologist
states: Exercise
changes the brain.
It increases the
activity level of
important brain
chemicals such as
dopamine and
serotonin(it)
also increases the
brains production
of a key growth
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hormone that
normally
plummets in
depression
some parts of the
brain start to
shrink over time,
and learning and
memory are
impaired
exercise reduces
this trend,
protecting the
brain in a way
nothing else can.
4. TREAT
YOURSELF
WELL.
When we are not
feeling well, our
innate response is
to rest; maybe
even make
ourselves a hot
cup of tea and try
to get some sleep.
This response is
almost
automaticweve
been trained to
do this when we
dont feel well.
When we feel
anxious, we dont
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feel well. The only

difference is that
we need to be
more proactive
about how we
treat ourselves
because we have
more control over
how we respond,
unlike most
physical illness.
So, be proactive
by meditating,
reading
something
inspiring, getting
some rest, getting
outdoors
whatever brings
feelings of joy and
peace, do it.
5. FOCUS ON
YOUR BREATH.
Depending on
where and when
our anxious
feelings occur, we
may be limited in
how theyre dealt
with. If in a cubicle
at work or in a
crowded public
area, bringing
attention to your
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breath is a great
way to help ease
anxiety.
Bring focus to the
breath for a few
moments put
one hand on the
abdominal area
and another on
the chest while
trying to make the
abdominal area
move more. The
reason: when we
are anxious we
have a tendency to
breathe in a more
shallow fashion
(with more chest
movement).
Make a conscious
effort to fill up the
abdominal/diaphragm/belly
area with deep,
mindful
inhalations. Then
slowly exhale
while feeling the
anxiety fleeing.
Take a deep
breath in for 4
seconds, and
slowly exhale over
an 8 second
count. Or focus
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only on your
breath for 60
seconds while
attempting to
think of nothing
else.
Proper oxygen
sent to the brain
can immediately
bring a sense of
reason back into
your mind,
allowing your
anxiety to
diminish.
6.
UNDERSTAND
THE HUMAN
BRAIN.
This is another
way of reminding
us that we are not
our brains. This
fact cannot be
reiterated enough;
yet it is often
overlooked, or
unknown by
many.
Neuroscientists,
psychologists
and psychiatrists
all say the same
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thing we have
the emotional,
primitive parts of
our brain (the
amygdala) that is
responsible for the
generation and
processing of
primal emotions
(fear, worry), and
the logical parts
the frontal lobes
and cortex which
are educated,
sophisticated, and
reasoning.
In laymans terms
we have both
the drama queen
from the local
community
theatreand the
distinguished,
intellectual
Harvard professor
telling us what to
do.
7. DISTRACT
YOURSELF.
We may have the
most complex,
advanced brains
in the animal
kingdom but that
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doesnt mean that

we arent
susceptible to a
nice, juicy
distraction every
now and then.
When anxiety is
rampant, we want
to get out of our
own heads as
much as possible.
It really doesnt
matter how its
done a movie,
game, book,
magazine, puzzle,
etc. as long as it
gets the mind to
focus onto
something else.
How have you

15/21
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overcome
anxiety? Add
your valuable
resources into the
discussion
below
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18/10/2015

SCROLL FOR MORE

maybe even within

your straight in the

feel well. The only

doesnt mean that

How have you

Power ofPower ofPower ofPower of

Avoid From You A

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