Anxiety - A 4 Step Plan to Get Rid of Feeling Stressed

Do you have side effects of fidgetiness? Here are four steps you can take to decrease or dispense with it.

A couple of weeks back I was in Waterstones book shop. It was late toward the evening on a rather dull day in June.

Scanning through the self improvement area a book got my attention.

It was "Change Your Brain Change Your Life" Dr Daniel Amen.

I flicked through book and discovered this on fidgetiness...

The Basal Ganglia System

Dr Daniel Amen guarantees that high action in the basal ganglia arrangement of the cerebrum comes about because of strain. The Basal ganglia are a situated of great structures towards the focal point of the mind encompassing the profound limbic framework.

The limbic framework or mid cerebrum is the place we encounter feelings.

I recollect suspecting that ladies have around 147 distinctive feelings and men just have 8 or 9. I doubt that is the reason ladies endure more with the side effects of strain than men?

In any case... assuming that the basal ganglia framework has a lot of movement going on it revs the form up like you rev up an auto when you need to get it moving. The inconvenience is when you're fidgety you don't need your physique constantly on the grounds that this can make different kinds of health issues.

Unnecessary action in the basal ganglia framework can make an individual strained, palpitant, anxious and cynical. Dr Amen says in his book that tension is brought about by a.n.t.s.

These a.n.t.s. must be obliterated provided that we need a calmer lifestyle and flexibility from tension.

What are Ants?

Individuals with basal ganglia issues have an excessive amount of these ants wandering around in their brain. They are immediate negative contemplations. Your considerations influence each cell of your physique. Assuming that you need to be solid, fit and solid you don't need those ants in your cerebrum.

The solution for strain?

Don't stress Dr Amen has a four stage arrangement.

Step 1

Record the occasion that is bringing on you the strain.

Case in point, provided that you have an exam heading up that you're stressed over.

Step 2

Notice and record the programmed considerations that ring a bell. Chances are whether you're palpitant your considerations are set to uncover it to you. Along these lines, assuming that you're set to take an exam what are you saying to yourself?

"I'll never recall that everything on the day." Or "I'm not certain about taking this exam, consider the possibility that I come up short.

Step 3

Name or recognize the thought as a "fortune telling burrowing little creature." Just by naming the supposed it will go away.

Step 4

Talk again to the programmed thought and slaughter it. Something like, "I've done more than enough amendment and I'm certain I'll do well."

So my short synopsis of what I read.

I'll add to that by expression, generally individuals never contemplate what they contemplate. On the other hand you can. Here's the way. Don't just acknowledge each believed that pops into your brain.

Provided that an exceptional companion conversed with you in negative tones constantly they wouldn't be a great companion for exceptionally long.

Transform your brain into your companion. Stick up for yourself against those ants and soon you'll be encountering more satisfaction in your existence.

Something else you can do is stop those musings before they come up.

Tap moving.

You can utilize a more experimental approach to restlessness provided that you need. No, not truly by tap moving. Anyway you can tap ranges around your face and hands to in a split second assuage antsiness.

By utilizing an extraordinary succession your uneasiness melts away like snow on a log fiery breakout.

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Tips in Managing Your Anxiety

In coping with the demands of everyday life it is normal to get stressed and feel anxious but constant worrying is not a good thing. If you are experiencing persistent and irrational anxiety on everyday situations, you may be suffering from anxiety disorder. This condition can be disabling. Suffering from constant anxiety can affect not only how you function in your everyday life but it can also affect your physical health. So if you are managing your anxiety well, you are not only making your life better but also taking care of your physical health.

People with anxiety disorder have extreme and overwhelming fear or anxiety on things that most people do not find fearful. They may avoid social situations and cannot function normally in front of other people for fear of being embarrassed or humiliated. They may also fear places, objects or situations that posses little or no danger at all. Some people with anxiety disorder perform repetitive unnecessary actions like arranging things over and over again or excessive cleaning. The physical symptoms during anxiety attack includes trembling, sweating, numbness, difficulty breathing, chest pain, increased heart beat and feeling of going crazy or losing grip or reality. If you have an anxiety disorder and failed to succeed in managing your anxiety then functioning normally in your everyday life can be really hard.

In managing your anxiety, it is important to know how to manage your stress. Stress is one of the major causes of anxiety. People deal with stress in different ways so you have to find out what works for you. Some people can relieve stress by doing things with their hands like playing musical instruments, sketching, knitting and gardening. When too much workload is making your daily life really stressful, you need to learn to reject other work loads or delegate work to make your life less stressful. When you are already burned out and exhausted with your daily routine, you have to break the routine and relax. Planning a vacation once in a while is a good way to relax and relieve your stress. You have to think about the things that give you stress and find ways to manage, reduce or eliminate those things that make your life stressful. Stress triggers anxiety and in managing your anxiety, you have to learn to relieve your stress.

In managing your anxiety you have to live a healthy lifestyle. Unhealthy habits and lifestyle can result to anxiety problems. A healthy lifestyle improves one's mental health. To easily manage your anxiety it is best to avoid vices like drinking and smoking. Some people suffering from anxiety turn to smoking because they are claiming that smoking calms them. Although nicotine in cigarettes temporarily calms people suffering from anxiety, being dependent on cigarette smoking is not a good thing because in the long run, people who smoke are more likely to suffer from anxiety attacks. Nicotine is not only an addictive substance but a stimulant that can boost your excitement, worries and fears over time. Alcohol drinking is also another unhealthy habit that could worsen your anxiety problems. At first, sufferers turn to alcohol to self-medicate and calm them but alcohol eventually may worsen anxiety problems and will create even bigger problems when sufferers develop a habit of alcohol dependence.

Anxiety disorder is the most common psychiatric or mental illness affecting a huge number of people from children to adults. Unfortunately, only a fraction of those who are suffering from this illness are receiving treatments although this condition is very treatable. Some people do not seek help because they are embarrassed or afraid that their family and friends will criticize them but this is a wrong perception as anxiety disorder is very common and many people suffer from it. If managing your anxiety is too hard for you to do on your own, do not hesitate to seek professional help and treatments. Anxiety disorder is a very treatable condition and your mental health doctor can help you in managing your anxiety effectively. Medications and psychotherapies are common treatments for anxiety disorders. Some people respond very well with medications alone but there are cases that medications and therapies must be combined to treat anxiety disorder.

The most important thing that you should know is that anxiety disorder is a treatable condition and your role in finding the best treatment that will work for you is very crucial.

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What Is Hypochondria?

Hypochondria (Health Anxiety) in its most basic form is defined as the constant worry about your health. This worry manifests itself into something that will cause much distress and will harm your ability to function properly.

Hypochondria will make you form the belief that you are suffering from serious illness outside of a professional opinion. It is often accompanied by OCD (Obsessive-Compulsive Disorder), stress, and anxiety.

What if I have cancer?

What if this symptom leads to something deadly?

Is this a sign of heart disease?

People with Health Anxiety often associate symptoms like headaches, swollen lymph nodes, tiredness, etc. to serious illnesses by way of self-diagnosis. No matter how infinitely small the chance of having an actual serious illness is to that symptom, a hypochondriac will feel as if they are the exception. They will ask themselves questions like the ones on the right.

Finding an exact cause to Hypochondria because it really does vary from person to person. Its subjectivity can be pin-pointed to common causes though. Some of these include:

• Stressful period in life such as the death or illness of a close family member or friend
• Personality; some people worry more than others or are over-thinkers
• Depression
• A general Anxiety Disorder

Why is Hypochondria/Health Anxiety dangerous?

This question leads to the root of why hypochondria can be detrimental to overall mental health. It is what many consider a vicious circle in the sense that once you start to worry, you'll be prompted into a state of depression or anxiety. It will make you self-check every square inch of your body until you find the slightest bump or abnormality. Once this abnormality is found, you'll add it onto any other symptoms you may already have in your mind.

You'll begin consulting your doctor or doctors on a regular basis until you reach the point where you no longer believe them because your research has told you otherwise. You do things like constantly searching up symptoms on Google until you read the words 'cancer' or 'heart disease'.

Do I have Hypochondria/Health Anxiety?

Ask these questions to find out whether or not you suffer from anxiety about your health. If you answer YES to most of them, chances are you are a hypochondriac.

During the past six months:

• Have you been preoccupied with having a serious illness because of body symptoms, which has lasted at least six months?
• Have you felt distressed because of this preoccupation?
• Have you found this preoccupation impacts negatively on all areas of life including family life, social life and work?
• Have you felt you have needed to carry out constant self-examination and self-diagnosis?
• Have you experienced disbelief over a diagnosis from a doctor, or felt you are unconvinced by your doctor's reassurances that you are fine?
• Do you constantly need reassurance from doctors, family and friends that you are fine, even if you don't really believe what you are being told?

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Conversation Tips For The Socially Anxious

A large part of the problem with social anxiety disorder is that you spend much of your time avoiding social interaction, that you rarely get the chance to practice it. Then when you either need or want to socialise, you find yourself panicking.

But not all hope is lost! It is absolutely possible to gradually learn valuable conversation skills. Here we've provided some basic conversation tips that will hopefully get you on your way to having stress-free daily interactions.

Active Listening

Although most people think that being a great conversationalist is all about talking, perhaps the most important thing is to be a great listener. Actively paying attention to the conversation forces you to notice things like verbal queues and more subtle non-verbal queues. It also means that you're absorbing everything the other person is saying, making it easier for you to actually contribute something of your own to the conversation.

Focussing on nothing but the conversation can also help stop your mind from racing and thinking all of those anxious thoughts.

And don't be afraid to let people know you're listening. This doesn't necessarily mean doing anything major, just a nod of the head, or a simple 'mmhmm' at appropriate points will let someone know that you're paying attention to them. Remember, people want to talk to you, not at you. If people know that you're actually a receptive, enthusiastic audience, they'll love talking to you and it will make the whole conversation that much more relaxed and easier for the both of you.

Reactive Questioning

While the other person is talking, your mind is racing trying to come up with something to say next. But if you apply the previous step of listening, you might notice that the person you're talking to is already giving you ideas on what to say next. Almost everything someone says to you begs a question. Just yesterday I attended a software development seminar. After the seminar, there was a bit of a meet and greet, where I spoke to a person, Tim, who I'd met only once before. While talking about the seminar Tim said the following sentence.

"We had a lot of seminars like this back when I worked in finance, but they were never about security".

Now, take a look at that sentence. Can you see where you might be able to take this conversation? Just in this one single sentence there's multiple possibilities. "What were the other seminars about?", "You used to work in finance, where do you work now?", "What made you leave finance?". Three different potential tangents for conversation, all coming from just one sentence.

In this example, I chose to ask Tim why he no longer worked in finance. It turns out he left due to poor management, which led us to having a conversation about former managers - a subject I know well and as such, the conversation went without a hitch.

When you can't think of what to say

Sometimes you will find yourself in situation where you can't think of anything to say, regardless of how much you have listened to the conversation. Fortunately, not all hope is lost. Using this technique, you don't need to think at all about what to say next and yet you will still appear as an interested listener and great conversationalist.

All you need to do is simply repeat the last thing they said as a question. Picture this conversation, where you have asked the popular question of "what do you do for work" and they respond.

"I'm not working, I've been trying to figure out what I want to do ever since I got back"

"Since you got back?"

"Yeah, I was travelling across Europe for a few months and now I'm seeing if I want to go back to my old job"

From here you've really opened up the conversation, with two possible paths to take the conversation - their European holiday, or their chosen profession. And all it takes is to repeat their own words back at them!

Hopefully this article has given you some inspiration to deal with future social interactions. 

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