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14 Things Only People Living With Anxiety Can Understand

14 Things Only People Living With Anxiety Can Understand

I get nervous about everything, sometimes I literally don’t know why I’m anxious; I just am and no one seems to understand that.  

The above quote has appeared so many places on the web that I could not determine its original source; it’s a testament to how many people suffer from an anxiety disorder and how they feel about it.

The NIMH (National Institute of Mental Health) defines anxiety disorders:

Anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. These feelings can interfere with daily activities such as job performance, school work, and relationships.

Estimates are that up to 40 million people in the US alone, from all demographics, experience some type of anxiety disorder. I am one of those people from the US and here are some of the things about living with an anxiety disorder that we would like people to understand:

It can be extremely debilitating.

Attacks can be very severe, causing problems ranging from physical illness to a need to get away and hide from everything. It interferes with normal functioning when at its worst.

It has many forms and levels. 

General Anxiety Disorder, Social Anxiety Disorder, Panic Disorder, and Phobias can all be grouped under this general heading of Anxiety. There are also varying levels of severity of the disorders that people can experience. For me, my General Anxiety Disorder (GAD) is at a well-controlled level.

It is more than just worry. 

Worry is a normal human emotion that most people experience at times. An anxiety disorder goes beyond this once-in-a-while feeling to a long-term life-interfering problem.

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It can cause physical symptoms. 

Extreme attacks can cause shortness of breath, headaches, nausea, and other physical problems. For me, it is digestive system problems during bad attacks.

I can not just “get over it” or turn it off at will. 

It is not some bad habit I need to break, nor an addiction to be overcome. It is an actual medically diagnosed illness, often involving brain chemistry, that can be managed.

I tend to overthink.  

Situations, actions, words – from myself or others – can be over-analyzed to the point of mental paralysis. I have to apply coping skills that short-circuit the anxiety thought loop.

I tend to overprocess outside stimuli.  

Anxiety disorders can cause or aggravate problems with sensory input. For me, it is with sounds. I have always been sound-sensitive, but now hearing too much noise or certain noises can lead to serious agitation unless I leave the area or block out the sound.

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I can have attacks from a trigger situation. 

There are highs and lows with anxiety. My anxiety is well-controlled through my faith, counseling, and medication, but there are times when a situation, often socially related for me, can still trigger a mild anxiety spike.

I can have attacks for no reason at all. 

Because anxiety can be related to brain chemistry among other factors, there are times when all is going well, but I still feel an anxiety spike coming on. This is where medication – Zoloft works for me, but others need different medications for their body chemistry – most often comes into the picture, just as it would for a more classic physical disease.

I may seem antisocial at times due to an anxiety spike.

If I feel an anxiety attack coming on, I may excuse myself suddenly from a social situation. I do not dislike your company, but believe me, a full-blown attack is not a pretty thing.

I need ways to vent, cope, or otherwise deal with the anxiety.

This is where professional counseling really helps, but sometimes I need a friend to listen when I can not get to the counselor right away.  Friends who understand and calmly listen are a precious treasure indeed.

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I am afraid of overwhelming those friends.

I do have friends who listen, but I am often concerned that I may overwhelm them with my needs if I am going through a prolonged period of anxiety.

I have developed a deep empathy for those facing hidden problems. 

My special education teaching experience taught me empathy for students with not so obvious learning problems. My anxiety disorder has taught me empathy for those facing emotional struggles.

I have learned to appreciate the quietly pleasant times more.  

I do not need a party or a huge group of friends to have a good time – in fact, that might cause anxiety. I do appreciate the little pleasures in life more – like my cat purring by me, a day filled with sunshine, the songs of my faith, getting the right words on a page for my writing. Most of all, I appreciate those friends who care and support and listen and understand.

Featured photo credit: Haywire by porschlinn via flickr.com

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More by this author

Betsy Ruffin

consultant in writing, research, technology

Science Finds That Watching Cat Videos Can Boost Your Performance 14 Things Only People Living With Anxiety Can Understand

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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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