Anxiety --Daily Habits That Ease
Anxiety
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July 16, 2009, last updated February 23, 2013

By Mark S. Mays, Associate Editor and Featured Columnist


We are a nation of anxious people. None of us likes to think
of ourselves as anxious. It collides with our national image
as independent, take-charge Americans. But we Americans
are, after all, humans first.  And, as Americans, we are
among the busiest, most-driven-to-succeed humans on the
planet. We consistently lead the charts as the most
productive people on earth. We take the shortest vacations
among all industrialized nations.  Little wonder that we also
suffer from untreated anxiety. And we worry.

While there are no statistics on the number of Americans
who suffer from mild anxiety, there are reports on the
number of Americans who suffer from the extreme form of
anxiety, sometimes referred to as "anxiety disorders" or
anxiety attacks".  According to the National Institutes of
Health, over  40 million Americans received treatment in
2008 for anxiety disorders in 2008, the last year for which
statistics are available. That's 18% of all adults over the age
of 18. Anxiety is often accompanied by
depression.

I've been there too. I started to notice that I was anxious
when I was in the middle of a project at work.  I had
handled deadlines with ease for over 20 years. In this
particular whirlwind, I started to feel like it was a tailspin.
And, I started to notice little changes. I began feeling more
tired, even when I first woke up in the morning.  I dragged
through the days, listlessly.  

Is there a way out of a pattern of anxiety? Are there any
daily steps we can take that can help to ease anxiety?

The way out of it is to slow your thoughts down and start
observing life. There are simple steps you can take to help
reduce anxiety in your daily life.

Here are some simple daily practces to relieve anxiety and
stress in your Life:

1.
Claim the Last 10 Minutes of the Day. Literally, take time
at night before you close your eyes, and you're just lying
there, to think about the vastness of this universe, and how
small, really, any of our problems are.

Think about the power of the universe that built the universe
in the first place. That power may seem strange but it is real.
And you are an expression of that power. All of us are. Just
listen. Get real quiet in your spirit.

2.
Claim the First 10 Minutes of the Day. Do the same thing
first thing in the mornings, after you wake up.

3.
Affirmations Ease Anxiety. Daily affirmations can ease
anxiety. Affirmations are nothing mysterious. They are just
self-talk. You engage in self-talk all the time.  But you are
usually unaware of it. Self-talk is simply self-censoring or
self-encouragement.It helps to write down 10 things you
like about yourself. Keep the list on the table beside your
bed. Read it right before you go to sleep. And read it right
after you wake up. Over time, slowly, it starts to change
your head so you stop beating yourself up.

And when you finally stop beating yourself up, the world will
stop beating you up too.

4.
Be Mindful. Do you know what mindfulness is?
Mindfulness is about living in the present. Mindfulness is
about paying attention to what is here an now, rather than
what has been or what will be.

Mindfulness is a habit that comes easier with practice. Most
of us are rarely if ever mindful. We lose the habit of being
mindful as we age and acquire worries and distractions. We
lose the ability to enjoy what is here and now and therefore
we lose the ability to feel joy. We kind of slog through life,
lurching from one worry to another.

Fortunately, there are things we can do to remember how to
be mindful, how to live in the present. Read more about
simple exercises to help you become more mindful in this
article on worrying.



























4.
Drink More Water.  Water relieves stress. In the mornings,
before you launch into your day, drink a glass of water.  You
have become dehydrated during the night. So, you're
already behind in your water count.

And most of us never catch up during the day. We wake up
dehydrated, we go through our days dehydrated, and we go
to sleep dehydrated.  

Most of us can count on one hand the days in the year when
we drink the recommended 8 glasses of water a day. Our
bodies are literally in a 24-hour water crisis. And how does
your body react when it's in crisis? It becomes anxious. It
becomes stressed.  Our adrenal glands, which are in charge
of helping our body to regulate stress by releasing
appropriate hormones, get worn out. As a result, we may
develop
adrenal fatigue. Studies show that you need at least
8 glasses of high-quality water a day simply to meet your
body's basic needs.

4.
Raggedy Ann or Andy. Stretching relieves tension. Right
after you wake up, bend over and let your arms fall to the
floor, like a rag doll. Let them swing like two ropes. This
simple stretch will remind your body what it feels like to be
free of tension. Then take a moment to stretch your back
gently and your neck. This is where a lot of the tension goes
in most people.

5.
Breathe. Most of us never take a deep breathe during the
day. We are a nation of shallow-breathers. Many people feel
anxiety and stress in their stomachs and chest. The reason
that the anxiety is in your stomach and chest is that there is
where your breathing ends. Your lungs are located there.
You can reduce anxiety by practicing deep breathing. Just
breathe in to the count of 5 and exhale to the count of 5. Do
this 4 times. Then stretch your shoulders out just a bit.

6.
Eat Green and Clean. Make sure you're eating healthy.
When you're stressed your body needs extra nutrients. Make
sure you eat plenty of the specific
foods that help you to
reduce stress.

7. Walking More Eases Stress. The more I learn about the
health benefits of walking, the more I wished I had started
sooner! Walking just 30 minutes a day starts to
lower your
blood pressure, lower your blood sugar levels, helps you to
prevent lower back pain and,
if you walk fast, walking can
even extend your life.  

Our bodies are simply not built to be sedentary.

We are built for motion.  If you stop moving, your body
becomes stressed. You eventually become anxious. Studies
have found that walking helps to regulate
stress hormones,
blocking the release of cortisol and nor-epineprine.

This is the reason you really must stride out at least 30
minutes a day. Not just for your body's health. For your
mental health.

8.
Eat Fish and Take Fish Oil Supplements. Evidence is
growing that omega-3 fatty acids found in fish such as
salmon and sardines as well as certain nuts (walnuts for
example) can help to combat depression. Aim to eat fish 3
times a week and take fish oil supplements ( 3000 to 4000
mg a day). (Read more about
foods that fight depression
and a
list of the health benefits of salmon.)

9.
Practice Yoga. Yoga is a great all-around exercise program
with proven benefits to your health, balance and flexibility.
But scientists are discovering that yoga also has a special,
unique ability to change the chemical reactions in your brain
in a way that improves your mood.

Several studies have confirmed this finding, most recently a
2010 study from Boston University School of Medicine
(conducted by Dr. Streeter and others). In the Boston study,
participants were divided into two groups. One group
practiced yoga. The other group walked for 60 minutes 3
times a week.

After 12 weeks, brain scans were taken of both groups. The
yoga group experienced greater activity in  a certain region
of the brain (γ-Aminobutyric acid (GABA)-ergic activity) and
marked improvements in mood.   

As the study concluded, yoga increased GABA levels and
"This is the first study to demonstrate that increased
thalamic GABA levels are associated with improved mood and
decreased anxiety."

The study did not single out one form of yoga as being
better than others to achieve this result. If you want to use
yoga to reduce anxiety, start with a basic yoga program that
teaches you basic poses and meditation such as hatha yoga.
(Read more about the Top 10  
health benefits of yoga.)




































Related:  
How to Stop Worrying

Karma-How to get Luckier

Top 10 Foods That Fight Depression

Ideal Diet for Schizophrenia / Foods That Reduce Stress /
Health Benefits of Salmon /10 Easy Steps to Become More
Active / Health Benefits of Walking /Peace of Mind-Practical
Tips/ Karma -How It Really Works /
Drink Water-Why It Matters / The Basics of Healthy Eating

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