How to Tame Your Anxiety: Taming The Beast WithTips Backed by Science
The Scale Of The Problem
Anxiety is a common mental health problem that affects people of all ages. Anxiety disorders are characterized by excessive worry and fear, which can lead to panic attacks, physical symptoms, and social anxiety disorder. This can have a seriously negative impact on daily life and long-term health.
However, the good news is that lifestyle changes such as regular exercise, deep breathing, and cheering thoughts can have a beneficial effect on anxiety levels.
Regular Exercise For Good Mental Health
Exercise has been shown to be an effective way to manage anxiety symptoms.
A large-scale study of cross-country skiers participating in Sweden’s famous Vasaloppet race found that the active halves had less risk of mental health problems than their sedentary family members. The lead investigator of the study, Tomas Deierborg, noted that “intense aerobic activities like cross-country skiing and other similar activities have a strong effect on the nervous system and can improve the stress response.
“Other research has found that exercise can have a protective effect against mental health problems in the face of traumatic events, such as the Covid-19 pandemic. A new report by the Director of the Experimental Medicine Department at the Van Andel Research Institute in Grand Rapids, Dr. Lena Brundin, suggests that exercise may help control disease and boost the immune system during the grim pandemic season.
The Type of Exercise Matters
While any kind of aerobic activity can be beneficial, some forms of exercise may have a better impact on levels of anxiousness than others. According to the World Health Organization’s recommendations, adults should engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. Intense aerobic activities, like cross-country skiing or long-distance running, have been shown to have a greater effect on worry levels than less intense training.
Breathing Techiques To Feel Better
In addition to regular exercise, breathing techniques have been shown to have good effects on anxiousness. One way to reduce anxiety kicks is to practice belly breathing, which involves slow and deep breathing from the diaphragm.
Another breathing technique is progressive relaxation, which involves tensing and relaxing different muscle groups. These techniques can help reduce stress levels in the short-term and improve overall mood in the long term.
Replace Anxious Rumination With Cheering Thoughts And Social Interactions
While physical signs of this disorder may be evident, mental health problems such as ruminating thoughts can be harder to identify. Social interactions can help boost mood and reduce the effects of social phobia.
However, during the dispiriting news cycles or worst-case scenarios, social media use may have the opposite effect. In these situations, it is a good idea to try to focus on cheering thoughts, present moment awareness, and mindfulness meditation.
Professional Counselors and Dietary Supplements
If anxiety symptoms persist or are severe, it is important to seek help from a mental health professional. The Depression Association of America recommends cognitive-behavioral therapy, exposure therapy, and medication for those suffering from panic disorder or severe depression.
For those who prefer natural supplements, dietary supplements like magnesium or lavender have been shown to have beneficial effects on anxiety levels.
Why Anxiety Doesn’t Just Go Away
Anxiety disorders are not something that can simply be willed away. They are mental health problems that can have a negative impact on daily life and long-term health. However, it is possible to manage anxiety symptoms and prevent them from taking over your life. This involves developing healthy coping mechanisms and seeking professional help if necessary.
Ride The Wave
One of the most effective ways to manage anxiety is to learn how to ride the wave of anxious thoughts and feelings. This involves accepting that anxiety is a natural part of life and learning how to tolerate it without letting it take over.
By acknowledging anxious thoughts and feelings and allowing them to pass without reacting to them, you can gain a sense of control over your anxiety.Distract Your MindWhen anxiety is at its peak, it can be difficult to focus on anything else. However, distracting your mind with engaging activities can be an effective way to reduce anxiety symptoms. This can involve engaging in regular exercise, hobbies, or other activities that bring you joy.
By redirecting your focus to something positive, you can reduce the impact of anxiety on your daily life.
I have seen firsthand how exercise can help reduce worrying and improve mental health in general. One patient, in particular, comes to mind. They were having trouble with mental health, so we added exercise to their treatment plan.
We started by talking about different kinds of exercise that the patient might enjoy. They said that skiing was their favourite. With winter in full swing, the patient started going skiing regularly. They found that being outside and doing an activity they liked helped their mood and made them feel less anxious.
The story of this patient is just one example of how exercise can help a person’s mental health. Studies have shown that regular exercise can be an effective way to deal with these symptoms. In fact, a large study of cross-country skiers who took part in Sweden’s famous Vasaloppet race found that the active family members were less likely to have anxiety disorders than their less active relatives.
Any aerobic activity can be good for you, but some kinds of exercise may be better at reducing levels than others. For example, it has been shown that intense aerobic activities like skiing or long-distance running lower levels more than less intense training. I often tell people that regular exercise is a good way to deal with affective disorders and improve their overall mental health.
In addition to exercise, there are other natural treatments that can help reduce the degree of worry.
Deep breathing and thinking positively can help calm panic attacks, and a healthy diet can improve your body’s health and well-being as a whole. Therapy can also help manage symptoms and teach healthy ways to deal with stress.
If you or someone you know is having trouble with anxious thoughts, I recommend looking into these natural remedies and getting help from a professional. With the right help and tools, you can learn to manager your mental health better and live a full life.
So how to tame the beast?
There are various ways of taming anxiety, but here I have focused on the research-based evidence that a physically active lifestyle, including regular exercise and breathing techniques, can have various beneficial effects on anxiety levels.
While there are many forms of meditation and similar activities that can help, it is important to choose an exercise routine that fits your interests and abilities. Additionally, seeking help from professional counselors or dietary supplements may also be necessary to manage severe symptoms.
Book Reviews: Tame Your Anxiety by Loretta Breuning
I highly recommend the book “Tame Your Anxiety” by Loretta Breuning for anyone looking to improve their mental health. This book offers valuable insights into the brain chemicals that make us feel threatened and the chemicals that make us feel safe. Readers will learn how to build new neural pathways and develop a self-soothing circuit through small steps that anyone can do.
With this knowledge, readers will be able to handle situations in which they feel anxious and stop the underlying mechanisms before they get out of control. This book offers practical advice and exercises that will help anyone feel better right now, without having to wait for a perfect world. It’s a must-read for anyone looking to manage feeling anxious and build a happier, healthier life.
Best of all, you’ll know you’re not alone.
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