6 Steps to Reduce Anxiety and Stress to Improve Physical Health
Learn to make the necessary steps to relieve anxiety and stress to have amazing mental health.
Anxiety and stress are a very common difficulty that many people experience at some point in their life.
Controlling anxiety is merely a conscious exercised ability to control what you feel, without letting what transpires the opportunity to control you!
It's important to note that everyone feels anxiety to some degree regularly throughout their life—fear and anxiety are adaptive and helpful emotions that can function to help us notice danger or threat, keep us safe, and help us adapt to the environment.
Anxiety disorders represent states when fear or anxiety becomes severe or extreme to the extent that it causes an individual significant distress, or impairs their ability to function in important facets of life such as work, school, or relationships.
What is anxiety?
- Anxiety is defined as a "feeling" of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. A desire to do something, typically accompanied by unease.
- PSYCHIATRY definition: a nervous disorder often characterized by a state of excessive uneasiness and apprehension, typically with compulsive behavior or panic attacks.
What causes anxiety?
Anxiety exists only from the initial onset of your thoughts that are created by your emotions and feelings about something or someone.
Once you're attached a thought to something or someone from the present and dwell on a possible outcome that hasn't yet surfaced in actual reality and a state of fear kicks in it becomes a constant thought that's when it becomes generalized anxiety, which is in essence a state of excessive uneasiness, worry, or fear of the unknown.
How To Tell If You Experience Anxiety
Anxious people have a tendency to focus on what could go wrong and how bad it would be if they took a risk and got a negative outcome.
Anxiety causes us to overestimate the risks of taking action, but what are the risks of staying stuck in a bad situation? Eventually, you could regret even more not even trying to go after a dream. Does anxiety lead you to hesitate and second-guess yourself? When you think of starting a new project or going into a group situation with people you don’t know, do you feel butterflies in your stomach or a sense of dread?
Do you often come up with lots of reasons not to do a potentially fun or profitable activity that has some degree of risk, trying to get fit, starting a blog, or turning your hobby into a small business?
Do you perform tons of research but then not take the next step to turn your ideas into action?
Going after your dreams is tough and you will inevitably face obstacles and failures along the way. But you don’t need to make these barriers worse by beating up on yourself every time you try something that doesn’t turn out perfectly.
Ultimately, we can control what we do, but we can’t control societal outcomes or what other people decide. You may speak up for yourself and face criticism, but that doesn’t necessarily mean that you've done something wrong.
Our brains are naturally wired to go to the negative because it is protection-focused, rather than promotion-focused. In order to overcome this bias, you need to deliberately focus on the positives in any given situation.
The Outside Influence on Anxiety
In some cases, anxiety is brought on by outside experiences that may be out of our control. Experiencing a chronic medical condition or having a severe frequent illness which can also increase risk for anxiety disorders, as well as dealing with a significant illness of a loved one or family member.
With regard to environmental factors within the family, parenting behavior can also impact risk for anxiety disorders.
Parents who demonstrate high levels of control (versus granting the child freedom) while interacting with their children have been associated with the development of anxiety.
Many studies, of the past and present, have focused on identifying specific genetic factors that increased one's risk to experience anxiety.
For the most part, the concluded variants that have been linked with a risk for anxiety are associated with the expression of neurotransmitter systems or stress hormones.
6 Ways To Improve Your Physical And Mental Health
In order to stay on task and increase your overall well being and health you must learn to be your own cheerleader and follow through until you see your desired results without comparing your journey to anyone else's. You can start by...
- Stay in the present (not stuck in the past or future thoughts).
- Decide if the thought is helpful towards your emotional state of mind.
- Try cognitive distancing. Attempt to see your anxious thoughts as guests not permanent visitors.
- Focus on direct experience
- Try cognitive de-fusion. Stop being fused with your thoughts. Notice if it's negative and change it to a positive one.
- Practice mindfulness. Remember you are always in control. Don't fall victim to your own mind. You're the driver in charge!
A study of a small group of people, carried out by Georgia State University looked at the effects of yoga on three individuals diagnosed with anxiety. Researchers found that it helped to reduce worrying by 84%, which is one of the major symptoms of anxiety.
Anxiety Effects on Physical Health
Anxiety disorders are most often associated with chronic life stress.
Anxiety typically increase one's chances for suffering from other medical illnesses, such as cardiovascular diseases, including obesity, diabetes and heart disease.
Under regular conditions where chronic stress may be low, exposure to a sudden threat activates the autonomic nervous system, for example, increased levels of adrenaline and faster breathing, and racing heart rate. These reactions in turn trigger activation of stress hormones, such as cortisol.
More specifically, some health issues lead to increased body weight and abdominal fat, high blood pressure, and greater levels of cholesterol, triglycerides, and glucose which have all been linked to anxiety.