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

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Last Updated on October 5, 2020

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

What Is Intermittent Fasting?

As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

Getting Started With Intermittent Fasting

Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

Tips To Make Intermittent Fasting Easier

1. Drink Plenty of Water

Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

2. Take in Caffeine in the Morning and Early Afternoon

The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

3. Avoid Artificially Flavored Drinks

One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

4. Don’t Gorge at Your First Meal

The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

5. Minimize Processed Carbohydrates and Sugars

While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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You can find some carb sources that will aid your weight loss journey here.

How Intermittent Fasting Helps You Lose Weight

Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

Intermittent Fasting Weight Loss FAQs

Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

How Much Weight Will I Lose?

The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

Can I Work out While Fasting?

Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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Won’t I Lose Muscle When I Fast?

First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

Is Fasting Safe?

As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

Are There Any Supplements I Can Take to Make Fasting Easier?

As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

For supplements to specifically help with digestion, check out this article.

Conclusion

Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

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Featured photo credit: Toa Heftiba via unsplash.com

Reference

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