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3 Specific Ways to Reduce Anxiety

3 Specific Ways to Reduce Anxiety

I want you to picture this image as vividly as possible in your mind:

You’re about to go on stage and deliver a speech to an audience of 100 people.

Quick – what just happened to your heart rate? Check your palms – are they sweaty? Are you breathing faster than you were prior to the visualization?

Congratulations! You’re human!

The vast majority of us become anxious when we are asked to do public speaking. But there are a multitude of other situations in our lives that can bring on this same experience of sudden nerves.

Since anxiety is a particularly uncomfortable emotion to experience, I thought I’d share three quick ways to reduce those feelings down to a much more manageable level. These methods are particularly useful for anticipatory anxiety when we need to compete, perform, or be tested in some way.

1. Why taking a deep breath is an annoying but essential piece of advice.

Don’t you just hate it when you’re nervous about something and someone says, “Just take a deep breath . . .?”

It’s annoying because it seems trite, but the reality is that taking a deep breath is helpful on many different levels.

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First, taking a deep breath stimulates the Vagus nerve. This is a nerve that starts in the brain and wanders throughout the body to just about every organ.

The Vagus nerve is part of the parasympathetic nervous system, the system that our body uses to rest-and-digest, as opposed to the fight-or-flight mechanism of the sympathetic nervous system.

So, activating the Vagus nerve helps to calm us down. And one of the ways it does this is quite noticeable: it slows down your heart beat. This is particularly helpful because it’s very easy to feel your heart rate rise and become more anxious because of it.

The best way to activate the Vagus nerve is to take a deep breath through your nose such that you engage your diaphragm (stick your belly out on the in breath), hold it for a few seconds, then release the air through your mouth in a big sigh as though you were extremely relieved about something.

One of the other benefits of taking a deep breath is that you can use it as a reminder to stay in the present moment. Anxiety is often triggered by fretting about the past and worrying about the future.

Allow your deep breath to remind you to stay fully in the present moment. That breath can easily cue you to get out of your head and back into the world that is currently in front of you.

Finally, a deep breath just feels really good! And there’s certainly nothing wrong with that. When your body feels good, your anxiety will diminish.

2. Use positive visualization.

When you are feeling anxious because of an upcoming event, use visualization to boost your confidence and rein in your nerves.

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Picture yourself engaging in the event, feeling confident, and performing well. You might also visualize a similar previous situation in which you did well and replay that in your mind several times.

Make sure you don’t replay negative events!

Another method of visualization is to use the “as if” technique. Act “as if” you have already achieved the outcome you want.

For example, the other day I presented a workshop to dog handlers who participate in dog sports such as agility competitions. Sometimes they or their dogs will have a trouble spot on the course that causes them to be disqualified from that particular event. Rather than focus on the trouble spot, I encouraged them to act as if they and their dogs had already mastered that skill. The increase in confidence of the handler is then picked up by the dog.

Try the “as if” approach the next time you face your own difficult course!

One caveat about visualization though: it is a technique that needs to be practiced. Unlike the deep breath which can be used anytime and anywhere, visualization takes a bit more time and is most effective if practiced at least on a daily basis.

3. Get some perspective.

Many times we get so hooked into our anxiety and the thoughts that accompany it that we lose perspective on the source of our anxiety.

Ask yourself, “What’s the worst thing that can happen?”

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If the answer is, “I could die,” then you have something to worry about!

But the reality is that most of the time the worst thing that can happen is that we might be embarrassed, be disappointed, or have to revise future expectations if we didn’t pass a test or something similar.

We don’t like to be embarrassed, be disappointed, or have to change plans, but it’s not going to kill us. Besides, I bet you’ve been through all of those things at some time in your life already, right? And here you are still able to read this post! (i.e., you didn’t die from it.)

Another question that is not only helpful to get anxious events in focus, but also life in general is:

“What do you want on your tombstone?”

Do you want people at your funeral to say,

“Yes, she passed that test way back in 2013. I’ll always remember her for that.”

“Remember the time he asked for a raise so calmly? What a guy.”

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No, you want people to remember you for your values. For who you truly were as a person.

“She was so kind and loving to everyone she met.”

“He was always so genuine and authentic with people.”

So, in the long run, it’s likely that the event you are so anxious about today won’t be the thing that you are remembered for.

A little perspective can go a long way in helping you reduce your anxiety.

So remember: Take a deep breath, practice positive visualization, and get a little perspective. You’re well on your way to setting those butterflies in your stomach free!

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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