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3 Lifestyle Triggers that Relieve Depression and Anxiety

3 Lifestyle Triggers that Relieve Depression and Anxiety

Depression and anxiety are a big problem for a lot of people. It feels like this problem becomes a part of who you are.

It doesn’t have to be that way.

I have seen people transform from being crippled by depression and anxiety, to a point where they get that feeling of serenity back in their lives. The dark cloud of depression begins to fade and the heavy weight of anxiety gets lighter. They used the 3 ‘lifestyle triggers’ to achieve this state.

The beauty of these particular lifestyle triggers is their simplicity. No side effects. Not emotionally draining. This makes it so easy to stay committed and consistent towards them.

So you probably have one big question right now…

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What Is A ‘Lifestyle Trigger’?…

First, you need to understand what is actually going on with your body when you’re feeling depressed and anxious. Once you can understand the physical problem, you just need to know how to reverse it.

First, some science…

I want you to imagine you have 2 buckets in your body (ok, maybe not too science-y). One bucket is for stress hormones (cortisol and adrenaline), the other is for feel-good neurotransmitters (these are messengers in the brain responsible for mood). Normally, there is a good balance between these two buckets and they complement each other, helping the body create a state of serenity. I call this balance your ‘Hormone Harmony’, remember this, it’s important for later.

When you’re depressed and anxious, the stress hormone bucket fills to level where it is unmanageable to the body. The feel-good neurotransmitter bucket empties to a level where they don’t work or receive correctly anymore. These imbalances your hormone harmony, therefore ending the serenity and creating all the nasty symptoms of depression and anxiety.

That’s why sometimes you might feel like you have no rational reason for feeling depressed or anxious, but you still feel like crap. You can’t just ‘Snap out of it’. You can’t just click your figures and fix a broken hormone harmony. So don’t be hard on yourself about it.

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You need to reverse the damage done to your hormone harmony, therefore reducing your symptoms. The answer to this is something I call ‘Lifestyle Triggers’. This is a principle I have developed, working as the fitness coordinator at one of the UK’s leading mental health hospitals. The great thing is, they help improve general mental health (memory, energy, mood) as well as reducing symptoms of depression and anxiety.

Basically, these are slight unique changes and factors in your lifestyle, you could look at them as small steps that reverse the damage to your hormone harmony. This is why they can give you quicker relief from symptoms of depression and anxiety compared with traditional psychotherapy. This is because they are fixing the physical root cause of the symptoms… your hormone harmony. I’m not for one moment suggesting you shouldn’t undergo psychotherapy, just pointing out that you’ll need an approach from both angles.

So, the 3 lifestyle triggers I’m going to share with you…

1. Create A Positive ‘Exercise-Stress Axis’

The exercise-stress axis is a principle I created and work by, which allows me to use exercise to relieve depression and anxiety. Let me explain… All exercise is a stress on the body. Your body can either adapt to this stress, thereby lowering your stress hormones at rest, or it can overload the body and actually increase stress hormones at rest. I call this balance your exercise-stress axis. The idea is to create a positive one so that over time your stress hormones reduce right down and improve your hormone harmony.

With me so far? Good, let’s keep going…

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The key is to not use traditional exercise, instead use something I call ‘flexible exercise’. This is different from  traditional exercise as it’s far shorter, 10/20/30 minutes long. These short timely bursts of exercise give the body a chance to adapt to the stress of exercise, therefore emptying the body of stress hormones giving you an improved hormone harmony and relieving symptoms.

2. Avoid ‘Negative Trigger Foods’

The food we eat is constantly affecting our hormones, neurotransmitters and nervous system. I call these 3 systems your power 3 as they can all rebalance your hormone harmony when they are functioning correctly. I call this constant dynamic between the food you eat and the power 3 the ‘Food-Mood Constant’. The idea is to create a positive food-mood constant, therefore relieving symptoms through a better functioning power 3. So a simple way to get started with this is one crucial ‘lifestyle trigger’… Avoid ‘Negative Trigger Foods’, these are all the foods that inhibit the power 3 and trigger a negative response to your hormone harmony. Some of these foods are well known…

Big portions of simple carbohydrates and sugar- will create peaks and lows in blood sugar. This forces the body to increase stress hormones (adrenalin and cortisol) to try and rebalance it.

Over processed foods- will put pressure on the power 3 and stop them functioning properly. Unfortunately, there’s a lot of these negative trigger foods, some are hidden by clever marketing.

3. Have A Daily ‘Motivational Prompt’

The final lifestyle trigger brings it all together and just helps to ensure consistency and compliance to the first two. Simply create a ‘motivational prompt’ and write it down each day. This is something that instantly triggers motivation for the person that day.

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This is usually a desired outcome of the first two lifestyle triggers like; improve my energy, feel less tired and fatigued, feel less stressed, reduce my anxiety. When motivation is feeling low and you feel like you might not bother doing your 10 minutes flexible exercise workout or you are going to binge on some negative trigger foods, look at the prompt and remind yourself why you are using the lifestyle triggers.

The Beauty Of Lifestyle Triggers…

The beauty of lifestyle triggers is that you are in control of them. Unlike therapy or medication where you may feel dependent on a therapist or pill, you get a real sense self-control which is really empowering and very important to someone depressed or anxious.

This means you are in control of the depression or anxiety, not the other way around. As I have already said, I’m not suggesting you shouldn’t do therapy or take medication, but you should be using things like lifestyle triggers along with them.

Remember, if you are experiencing symptoms of depression or anxiety, always seek medical advice and talk to a doctor. These things are nothing to ashamed of. If you found this useful please like and share, as it might help someone else going through the same thing. We can beat depression and anxiety together.

More by this author

Ben Jones

Fitness Coordinator

We Feel Empty Because Our Bodies Aren’t Evolved to Cope With the Current Lifestyle How Not to Let Negative Thoughts Trump the Positive Vibes The 20-Minute Morning Routine That Relieves Anxiety The 10-Minute Daily “Lifestyle Trigger” That Relieves Anxiety and Depression 2 Major Flaws in Your Diet That Cause Stress and Anxiety

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Published on October 22, 2020

What Is Analysis Paralysis (And How to Overcome It)

What Is Analysis Paralysis (And How to Overcome It)

Have you ever taken so long trying to solve a problem that you just ended up going around in circles? How about trying to make a major decision and just freezing up when the time to decide came?

You might have found yourself gathering too much information, hoping it will help you make the best decision—even if it takes you too long to do so. This probably led to many missed opportunities, especially in situations where you needed to act on time.

Nobody wants to make the wrong decision. However, delayed decision making can have a hugely negative impact on all aspects of your life—from your personal relationships to your career. Delaying important decisions can be the worst decision of all.

At one point or another, people get stuck at a decision impasse they can’t seem to overcome. This is due to a mental blindspot called information bias, informally known as analysis paralysis.

Analysis Paralysis and Stalled Decisions

Information bias, or analysis paralysis, is our tendency to seek more information than is needed to make decisions and take action.[1] It is one of many cognitive biases that cause us to make mistakes during the decision-making process.

A related cognitive bias is the status quo bias, which is our tendency to prefer that things stay the same and fear any changes.[2] Together with analysis paralysis, these two dangerous judgment errors pose a threat to our successful navigation through our rapidly-shifting world.

Consider what happened to Lily, a consulting client of mine who’s a mid-level manager in the UX department of a large tech company. Lily had been there for 5 years and was thinking about switching to a startup after a couple tried to recruit her.

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However, she had been taking a lot of time making a decision. In fact, before she contacted me, she had already gathered information and talked to a lot of people for 7 months. Realistically, more information won’t sway her decision, but she kept trying to gather more information.

And then, there was the technology company that came to me after their growth started to decline. The company had initially experienced rapid growth with a couple of innovative products. However, its growth started to decrease—unfortunate, but not unexpected.

Essentially, the company’s growth followed the typical S-curve growth model, which starts as a slow and effortful start-up stage. This is followed by a rapid growth stage, then a slowdown in growth, often following market saturation or competitive pressure or other factors. This is the point where the company’s existing products reach maturity.

However, even before a slowdown hits, forward-thinking companies would innovate and change things up proactively. This is so they could have new products ready to go that would maintain rapid growth.

Unfortunately, this wasn’t the case with this particular tech company. Not only did they not address the potential decline but once the company’s growth stalled, the leaders dug their heels in and stayed the course. They kept on analyzing the market to find the cause of the problem.

Worse, a couple of executives in the company proposed launching new products, but most of the leadership was cautious. They kept on asking for guarantees that the products would be a success, demanding more information even when additional information wasn’t relevant.

Both Lily and the tech company remained paralyzed by too much information when they should already have taken action. While this situation isn’t unexpected, it is totally avoidable.

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As I told both parties when they consulted me, all they needed to do was to face analysis paralysis head-on and make a decision. But they had to follow the best decision-making process available first, didn’t they?

8-Step Decision-Making Process to Avoid Analysis Paralysis

I told Lily and the leaders at the tech company that we should never go with our gut if we want to avoid disasters in our personal and professional lives.[3] Instead, I advised them, as I advise you now, to follow data-driven, research-based approaches, such as the one I’ll outline below.

From hiring a new employee, launching a new product, selecting a Zoom guest speaker for your annual video conference to deciding whether to apply for a higher-level position within your company, the following steps will help you fight analysis paralysis and make the best decisions possible.

1. Identify the Need to Launch a Decision-Making Process

This is particularly important when there’s no explicit crisis that cries out for a change or decision to be made. Such recognition is also applicable when your natural intuitions are keeping you from acknowledging the need for a tough decision.

Remember that the best decision-makers take the initiative to recognize the need for decisions before they become an emergency. They also don’t let gut reactions cloud their decision-making capacity.

2. Gather Relevant Information From a Wide Variety of Informed Perspectives

Listen especially to opinions you disagree with. Contradicting perspectives empower you to distance yourself from the comfortable reliance on your gut instincts, which can sometimes be harmful to decision-making. Opposing ideas also help you recognize any potential bias blind spots, and this allows you to come up with solutions that you may not have otherwise.

3. Paint a Clear Vision of Your Desired Outcome

Using the data gleaned from step 2, decide which goals you want to reach. Paint a clear vision of the desired outcome of your decision-making process. You should also recognize that what seems to be a one-time decision may turn out to be a symptom of an underlying issue with current processes and practices. Make addressing these root problems part of the outcome you want to achieve.

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4. Make a Decision-Making Process Criteria

Make a decision-making process criteria to weigh the various options of how you’d like to get to your desired outcome. As much as possible, develop these criteria before you start to consider choices. Our intuitions bias our decision-making criteria to encourage certain outcomes that fit our instincts. As a result, you get overall worse decisions if you don’t develop criteria before starting to look at options.

5. Generate Several Viable Options

We tend to fall into the trap of generating insufficient options to make the best decisions, and this can lead to analysis paralysis. To prevent this, you should generate many more options than you usually would. Generate several viable options that can help you achieve your decision-making process goals. Go for 5 attractive options as the minimum.

Keep in mind that this is a brainstorming step, so don’t judge options no matter how far fetched they might seem. In my consulting and coaching experience, the optimal choice often involves elements drawn from out-of-the-box options.

6. Weigh These Options and Pick the Best One

When weighing your options, beware of going with your initial preferences. Try to see your preferred choice in a harsh light. Also, do your best to separate each option from the person who proposed it. This minimizes the impact of personalities, relationships, and internal politics on the decision itself.

7. Implement the Option You Chose

For implementing the decision, you need to minimize risks and maximize rewards, since your goal is to get a decision outcome that’s as good as possible.

First, imagine that the decision completely failed. Then, brainstorm about all the problems that led to this failure. Next, consider how you might solve these problems, and integrate the solutions into your implementation plan.

Next, imagine that the decision absolutely succeeded. Brainstorm all the reasons for success and consider how you can bring these reasons into life. Then, integrate what you learned into implementing the decisions.

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Finally, develop clear metrics of success that you can measure throughout the implementation process. This will enable you to check if you’re meeting the goals you identified in step 3. It will also help guide your goal-setting process—something to keep in mind when you use this decision-making technique again in the future.

8. Set a Reminder to Use the Process for Future Decisions

Regularly check if it’s time to employ the decision-making process once again. As discussed in the first step, there may be times when there’s no explicit crisis that cries out for a change, even though underlying issues might already be signaling that it’s time for a tough decision.

Setting a reminder—perhaps a visual one such as a note on your desk, or even just a scheduled alert on your phone—will ensure that you can catch decision-making cues before they’re due.

While Lily and the tech company initially had to fight off a lot of discomforts when using the process, they were ultimately rewarded with sound decisions they were immensely satisfied with.

This battle-tested method will do the same for you. It will certainly propel your decision-making and, at the same time, help you thwart analysis paralysis and avoid decision disasters.

Conclusion

Nobody wants to make the wrong decision, but you also don’t want to take too long and miss opportunities. By using a data-driven and research-based approach to decision making, you can nip analysis paralysis in the bud and make the best decisions.

More Tips to Overcome Analysis Paralysis

Featured photo credit: Muhmed El-Bank via unsplash.com

Reference

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