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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

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Last Updated on May 21, 2020

The Top Fad Diets That Are Actually Worth the Hype

The Top Fad Diets That Are Actually Worth the Hype

You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

1. The Paleo Diet

The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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How Your Health Can Change With Paleo

The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

2. Whole30

The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

During the month you are eliminating:

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  • sugar
  • alcohol
  • legumes
  • grains
  • dairy
  • soy

Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

Finding Out How Food Impacts You

Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

This diet will help you regain your love of food… in a healthy way!

3. The Mediterranean Diet

The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

  • Fruits & vegetables
  • Whole grains
  • Legumes & nuts
  • Replacing butter with olive oil
  • Using herbs and spices instead of salt
  • Eating fish and poultry at least twice a week
  • Moderate amounts of red wine

Help Your Heart & Overall Health With A Mediterranean Diet

Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

With all these benefits, this is definitely a “fad diet” that’s worth the hype.

4. The Alkaline Diet

The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

Pros & Cons With The Alkaline Diet

The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

Follow These Fads for Better Health and Wellness

There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

The Big Takeaway:

Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

Featured photo credit: Dan Gold via unsplash.com

Reference

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