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How To Manage Anxiety (With No Suggestions Of Medication And Meditation!)

How To Manage Anxiety (With No Suggestions Of Medication And Meditation!)

It’s a shocking statistic that one in four of us will at some point this year suffer a mental health issue, and amongst those, depression and anxiety are the most common disorders.

In a GB survey, 1 in 6 adults had experiences some form of “neurotic health problem” … in the previous week In fact, 1 in 10 of us will develop a specific form of anxiety that will be considered disabling.  According to the Anxiety and Depression Association of America, anxiety disorders are the most common illness in the USA, affecting 18% of the population – that is 40 million adults! What is shocking about these statistics is the fact that this is such a high percentage of the general population. What’s even more shocking is the number of people that do not speak about it or seek the right help to make it better. Sticking a plaster on it will cover the wound from public view, sure. But it doesn’t heal. And unfortunately these social plasters that we are using to mask our anxiety often come in the form of alcohol, smoking, comfort eating and the like. Unfortunately whilst this creates a good façade, putting on a wonderful show to others that everything is fine, it doesn’t stop the worry and the helpless feeling of anxiety.

What is anxiety???

According to Anxiety UK,

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“anxiety is a normal response to stress or danger and is often called the ‘flight or fight’ response. This process involves adrenalin being quickly pumped through the body enabling it to cope with whatever catastrophe may come its way. The problems arise when this response is out of proportion to the actual danger of the situation, or indeed is generated when there is no danger present”.

The feeling of anxiety is a distressing one. There is nothing worse that the feeling of helplessness, panic, worry, confusion and uncertainty. The symptoms of anxiety are physical as well as mental, and include a tight chest, nausea, sweating and insomnia. Whilst everyone is different, and what works for one might not work for another, here are my top ten tips for managing anxiety, so that you can come through the other side stronger than ever.

Management tip 1: Know your triggers

This comes with time but once you learn to recognize your triggers, then you will find managing any anxiety or worries a lot easier. What do I mean by a trigger though? Any kind of behavior that might be erratic or out of character that indicates to you that something is not quite right. This might be eating excessively, over exercising or a particular worrying, reoccurring dream. This will be your subconscious, letting you know to take a step back, analyze what is wrong and prepare yourself to deal with it head on.

Management tip 2: Exercise

For me exercise is the key to a stress free mind and a can-do attitude. I am sure I don’t need to bore you about the endless mental and physical benefits of exercise (if you do want to know, read Health24’s article). Even if you are not the sporty type, you’ll find benefit in engaging in light exercise, such as a gentle bike ride or a walk in the park.

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In a study reported in the book, “The Happiness Advantage” it was confirmed that exercise is a key to successfully overcoming depression. The study looked into three groups of depressed patients who were treated with medication, exercise, or a combination of the two and their relapse rate. They found that “those who had taken the medication alone, 38 percent had slipped back into depression. Those in the combination group were doing only slightly better, with a 31 percent relapse rate. The biggest shock, though, came from the exercise group: Their relapse rate was only 9 percent!”

Management tip 3: There is nothing to fear but fear itself

If you haven’t already, read Susan Jeffer’s amazing book “Feel the Fear…and do it anyway”After reading this it suddenly became extremely clear to me that there was in fact nothing to be afraid of in life. After all, if fear was a “real thing” then we would all have the same fear. Be it a fear of failure, loneliess or public speaking, this fear really boils down to the fact that all we really fear is… the unknown. Reminding myself that there is nothing to fear, reminds me to be brave and grab life by both hands.

Management tip 4: Spend time around those that are positive

If you are feeling anxious or unhappy then make sure you surround yourself with positive people. Actually even if you are not feeling symptoms of anxiety but know that you are susceptible to it, then I also recommend this as a tactic (prevention is better than cure after all). When I say positive as well, I don’t mean that you have to be around people that are happy clappy 24/7. This is unrealistic. Surround yourself with people that are positive in the sense that they are confident, have a can-do attitude and will ultimately be an encouraging influence in your life. Those that are pessimistic and play the victim are not welcome in your inner circle, I call these kind of people “toxic people” and you don’t want to feed off that kind of energy.

 Management tip 5: Take time out

If you do find yourself in a situation where it is all getting on top of you, then don’t be afraid to stop, take a breath and take some time out. Whether this is a day off to clear some mind clutter, or a week off to fully get away from it all. This is where tip one comes in handy – spotting and listening to your triggers will mean that you can take a break before it gets all too much for you.

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Management tip 6: Have things to look forward to

I have many passions and hobbies and one thing I have learnt over the years is that the key to my motivation is to have regular activities booked in to my diary! I like to schedule regular weekends away to see friends, evenings out to try new restaurants and personal milestones such as kick boxing gradings.  It is extremely important to have things to look forward to in order to remember what is important to you in life and to see the bigger picture.

Management tip 7: See small tasks as achievements

I am not sure where it stems from, but I find a lot of people (and myself included sometimes) don’t stop to congratulate themselves on the small tasks in life and feel that only the larger achievements (work promotion, new baby, new house etc) deserves a pat on the back.

But why?!

We should take pride in the small things in life – when you do, you’ll find that your confidence will grow and in turn help manage your anxiety as you start to take pleasure and pride in yourself. You will start to see, that when you overcome your worries and fears, amazing things can happen! If your cooking is as good as a blind panda in the kitchen with oven gloves sello-tapped on, then take pride in yourself when you manage to bake your kid’s birthday cake from scratch. This may seem like a small achievement but it is little steps of self improvement that eventually add up to the big ones!

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Management tip 8: Eat healthy

As with top tip two, this is one that I cannot advocate enough. I truly believe that what you put in, you get out. Pump it full of chemicals, processed foods and sugar then you can’t expect your mind or body to function how it should be. Studies too show there is a strong correlation to depression. It is worth noting here too that whilst a large glass of vino after a stressfully anxiety filled day seems like the right antidote, alcohol is actually a depressant.

Management tip 9: Music

I am not a hard core music fanatic (I go to music festivals but have no idea half the time who is on the stage) but I have always found music to be good therapy. Just ten minutes listening to your favourite songs might be enough to perk you up on your drab and dreary commute to the office. If you are feeling down, worried or any other signs of anxiety, pop in your ear phones and take a moment out.

Management tip 10: Set goals and make baby steps

One of methods I found useful for me in containing my worries and stress was to set myself achievable goals, and start making slow baby steps towards them. Following on from tip 7, these don’t have to be massive goals either, they could be something to push you out of your comfort zone to take your mind off things and to help gain confidence. For example, it could be to start a new sport or take up a class at night school. Break down the bigger goal in to bite sized chunk and use these as stepping stones, and remember to reward yourself at each milestone.

If you are feeling any symptoms of anxiety, seek medical help from you GP immediately. Don’t suffer in silence.

For more information visit the Mental Health Foundation and Anxiety UK and Anxiety and Depression Association of America

Featured photo credit: unknown via freeimages.com

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Alice Dartnell

Engagement Expert

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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