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10 Misconceptions People With Anxiety Can’t Wait To Set Straight

10 Misconceptions People With Anxiety Can’t Wait To Set Straight

As human beings, it is entirely normal to experience anxiety. Our brain’s flight or fight response serves as a protector, alerting us to any potential threats to our safety. However, for some of us our flight or fight response becomes activated when we don’t need it to.

When our brain is constantly alerting us to potential threats, as irrational as they may be, we are forced to take notice. This is why anxiety suffers often feel on edge- their brains are constantly tipping them off that something frightening is lurking around the next corner.

Many people experience life in this way but unfortunately, stigma scares many of them out of talking about or even learning more about their anxiety. As a result, many misconceptions surrounding anxiety have emerged.

These misconceptions can be damaging not only to the sufferers themselves but also to their friends and family who are eager to provide their support.

Here are 10 misconceptions that anxiety suffers want the rest of the world to be aware of so that they can better understand what we are going through and how to help.

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1. “Talking it out” won’t always work

When someone is going through a tough time, a popular question to ask is, “Do you want to talk about it?” But for those with anxiety, this isn’t always a helpful method.

When we are in an anxious state, sometimes the last thing we need to do is discuss it in further detail. We do a lot of self-examination in our heads, which can be pretty exhausting on its own; expressing it vocally may drain us even more.

Instead, ask if there is anything you can do to help. We may just want to be alone or we may ask for your support in another way. The experience of anxiety is different for all of us, so it is best to simply ask, “How can I help?”

2. We are rational people who, at times, think illogically (and we know it)

From the outside, we know that our fears can seem pretty silly. But they are all too real on the inside. We try really hard to convince ourselves that in reality, the things we fear pose no threat at all.

This is challenging to do because we are fighting against a number of factors that contribute to this fearful response such as genetics, past experience or trauma. We know when our fears are illogical, but that doesn’t mean we can just make them go away.

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3. Medication is far from a quick fix

If there was a miracle drug for anxiety, we would all be on it and there would be zero trace of anxiety in any of us. Medications do exist to treat symptoms of anxiety but they certainly don’t cure it.

While many have found that these medications provide temporary relief to symptoms, they would agree that their anxiety hasn’t magically vanished entirely.

4. Anxiety can be managed but not controlled

There are a number of methods for managing anxiety, such as exercise, meditation, diet and therapy., which is encouraging for those who feel victim to their anxiety. While there isn’t a cure-all by any means, there are ways to keep symptoms in check.

However, sufferers simply cannot control when or how anxiety will strike. The very best we can do is simply be prepared for when it reels its ugly head.

5. The cause of our anxiety isn’t always an obvious one

Sometimes we experience anxiety and have not a clue as to where it stemmed from. Giving a big work presentation is an obvious reason to feel anxious, but for those who experience anxiety regularly, the cause isn’t always so obvious.

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We will exert a lot of energy in trying to figure out where the anxious feelings are coming from, but we can’t always come up with an answer.

6. It can strike out of nowhere

Things can be going perfectly smooth when all of a sudden a wave of anxiety crashes down. There is no rhyme or reason to anxiety sometimes and it can surprise us just as much as it stuns you.

We know it can be really inconvenient for those around us when anxiety strikes, but know that we are doing everything we can to manage it.

7. Anxiety can affect us both mentally and physically

Anxiety is not only felt mentally but it can also take its toll physically. A common misconception is that anxiety is simply feeling nervous or uneasy, but for many of us, it affects us in a much larger way.

Our brains being in a constant anxious state can cause us to feel extremely fatigued. We may also experience digestive problems, dizziness, and tension headaches.

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8. You may not sense our anxiety, but it is always there

When you’ve experienced anxiety for a significant length of time, you become better at concealing it from others. But this doesn’t mean there isn’t something brewing on the inside. If we feel anxious but aren’t in a position where we feel comfortable expressing it, we will hide it and pretend that everything is absolutely fine.

This is an uncomfortable experience because we are feeling one thing internally but trying to convey something entirely different externally.

9. We may judge and criticize our anxiety, but expect that you won’t

Anxious people can get down on themselves for feeling the way they do (which is why acceptance is so important to us). We will judge and criticize our thoughts, which will lead to more negative thoughts and in turn, create those feelings of anxiety.

It’s something we are working on but ask that while we master being more accepting and less judgmental of our own anxiety, that you do the same. Understand that we are doing the best we can and support us as we tackle any negative judgment or criticism.

10. If becoming less anxious were a choice, we would certainly choose it

We never chose to be this way. Anxiety was never our first choice. For reasons that we may never fully understand, we are anxious people and work extremely hard every day to not let it get in the way of the lives we want to live.

We never signed up for this fight but we know deep down that we are strong enough to win it.

Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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