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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!)
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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

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Featured photo credit: unknown via freeimages.com

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Alice Dartnell

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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