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How to deal with Anxiety?

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Anxiety is a state of mind that everyone experiences from time to time. It’s natural to feel stressed before a performance or an exam, or even during a particularly busy or overstimulating period. However, anxiety itself is more than simply 'stress'. If you notice yourself experiencing anxiety for long periods of time, and you can't seem to kick it, a closer examination of this may be beneficial. The following advice may help reduce your anxiety levels, both in the heat of the moment and on a long-term basis.

 

1. Be Present


The simple technique of reminding yourself to be present is very powerful and can immediately dissolve worry and anxiety. Easier said than done though, right?! To do this, bring all of your attention into your feet — this will help bring your awareness out of your head and into your body, anchoring you and keeping you grounded. Now feel the sensations in your feet. Feel the blood pumping through your veins. Feel your bones and toes. Whenever your Mean Girl (or Mean Boy) wants to pull you out of the moment, simply let the thought go and bring your attention back to your feet.

You can do this practice as many times throughout the day as you need to. Even better, you can do it no matter where you find yourself — on the loo, at your desk or even on the bus. If you find yourself back in the past or doing some serious future-tripping, just simply bring your attention back to your feet.

 

2. Breathe Deeply And Fully


When you are anxious, you tend to do short and shallow breathing, which raises your heart rate and contributes to that panicky feeling. When you feel your anxiety rising, put both your hands on your belly. Place your feet flat on the floor. Close your eyes, relax your shoulders and breathe deeply and fully into your belly. Feel your hands rise and fall with your breath. Take 10 deep breaths, and once you’re feeling calm and centered again you can slowly open your eyes. Do this exercise whenever you feel that familiar worried feeling starts to wash over you — the quicker you can do it the better, but it’s never too late.

You can also try this quick and easy, yet powerful mindfulness breathing technique...

Close your eyes.
Breathe in for 5 counts.
Hold your breath for 2 counts.
Breathe out for 5 counts.
Repeat at least 5 times.
Meditate


3. Eat Well


It might sound strange to link your anxiety to what you eat, but the foods you consume have a big impact on your mental health. Studies have shown a correlation between unhealthy eating and high anxiety and stress. If you are anxious, stay away from things like sugar, gluten, dairy, soft drink, candy, coffee and processed junk foods. Instead, add in more grounding and wholesome foods like root vegetables, coconut oil, green leafy vegetables, grass-fed and grass-finished meats. These foods are going to help nourish your body on a cellular level.

 

4. Get Support


The sooner you get over your belief that you’re a superhero and can do everything on your own, the better. We all need support from time to time and that’s ok. We can not do this thing we call ‘life’ alone. Being a Mum, running a business, being a good wife, cleaning the house, cooking, catching up with your besties, washing the clothes, doing errands and life admin are all a full time job in themselves.

So stand in your power, ask for support when you need it, and don’t be afraid to share how you’re feeling. Commit to having an open and authentic conversation with a friend, your Mum, a holistic therapist… whoever resonates with you.

Sometimes, you’ll find that even just the simple act of voicing your concerns out loud to another person is enough to reduce your anxiety — that worry that felt as big as the Titanic suddenly becomes virtually non-existent.

 

5. Meditate


It has been scientifically proven that meditation relieves anxiety and calms the nervous systems. With all the chatter and stimulation around us these days, we are more on edge and reactive than ever before. This is why meditation is so imperative — and so potent. I personally have found daily meditation by far the most powerful way to decrease my overall anxiety and stress in my everyday life. It wasn’t until I started meditating twice a day that my anxiety dissipated and my life dramatically changed.

There are many different forms of meditation, such as guided meditations, using a mantra, or focusing on your breath. Try them all and see what resonates with you. Start with 10 minutes in the morning and 10 minutes at night, and then increase your time when it feels right. This will make a dramatic difference to how you feel, your health and how you show up in the world. The goal is to move through your day with ease and grace, and meditation will facilitate that.

 

6. Move Your Body


Physical activity releases endorphins (the happy hormones) which help increase happiness and reduce cortisol (the stress hormone). As soon as you start to feel the anxiety come on, go for a walk in nature, do some yoga outside or take a dance class etc ...  any activity where you are moving your body will help!

Exercise has an immediate effect on your anxiety levels. But even better, regular exercise will decrease the amount of anxiety you feel overall, so make sure you keep at it. Try to move your body every day for an hour if you can.

posted Jun 8, 2016 by Ramya

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The name Pawanmuktasana implies Wind-Relieving Pose thus it is no big surprise that this posture makes it to the highest priority on our rundown of yoga postures for gas. It is a basic leaning back represent that is appropriate for amateurs, and also propelled specialists. As the name recommends, pawanmukhtasana discharges stomach related gasses that are caught inside the stomach and digestion tracts. This posture additionally enhances general processing by fortifying intestinal muscles.

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Eating healthy is the first and arguably most important step towards a commitment to healthier lifestyle. However, it’s arguably the most difficult part of being healthy for someone who is making this change to stick to. In fact, even generally healthy people who work out regularly and are in shape have a difficult time eating healthy all the time.

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Make a Commitment

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This is where the psychology comes into play that derails so many attempts at having a healthy diet. Eating healthy must be a important to you as being at work on time and taking care of your kids or pets.

So get a journal and write down exactly what you eat throughout the day keeping track of exactly what you are consuming so you know what you should be eating and shouldn’t be eating. Also in this journal, you might want to sign a contract with yourself that you will eat healthy from this point forward.

Go to the Grocery Store (and Buy Healthy Foods)

The next step of eating healthy is simply going to the grocery store and buying most of your food. Eating out at restaurants, while slightly more expensive, is convenient and delicious — but it’s also quite unhealthy in most cases. Restaurants add salt and ingredients that are fattier to make their customers’ food taste better so they keep coming back.

By going to the grocery store and shopping only for healthy foods, you will know exactly what you are putting in your body with every meal you make yourself. In addition, the process of actually preparing your own food makes you slow down and not just sit and eat. This also touches upon the psychology of healthy eating.

The Healthy Foods to Buy

While you can go to the grocery store for all of your food, this doesn’t mean you are necessarily buying healthy food. There are plenty of processed, fatty foods at grocery stores — much of what is on the shelves, in fact — which can hinder your attempt at eating healthy in your new life.

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If you are going to continue eating meat and cheese on a regular basis, go to the deli to have it cut fresh—don’t get the prepackaged versions of meat and cheese, as they are loaded with preservatives.

Make sure the breads were baked recently and stay away from chips, sodas, candies and cereals—anything with a large amount of sugar or high fructose corn syrup.

Your New Eating Strategy  

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Also, consider eating a number of small meals per day, rather than two to three big meals. Eating until you are full is not healthy, as many people can put down a lot of food that is turned into energy they don’t use and that becomes fat. Instead, try just eating until you are no longer hungry.

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If you are among the plethora of American workers who spend long days working at the computer, chances are you will notice the strain of this job on your body. Sore back and neck or troubles with your hands and wrists are common computer-related ailments, but did you know that you blink 60% less when you look at a computer screen?

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1) Regularly Take a Moment to Look Away from the Screen.

Just like the rest of your body can do with some stretching during a long day by the computer, so too can your eyes.

Try focusing on an object far away (down the hallway, outside, etc.), then quickly shift your focus back to something on your desk. Do this 3-4 times every 10 minutes or so.

Frequent micro-breaks are much more effective at combating eyestrain than longer intermittent breaks, so really commit to doing this on a regular basis. Set a vibrating alarm if you have to. This little break is also a great way to “unstick” your thought pattern. Try doing it while you’re thinking to help loosen up the brain-juices.

2) Ensure Proper Lighting in Your Workspace.

Fluorescent lights are the worst type of lighting for computer eyestrain. If at all possible, turn off all nearby fluorescent fixtures and light your desk using 100-watt bulbs.

Here's a simple test to see if the lighting in your work area is appropriate: Look at your computer monitor and cup your hands over your eyes like a baseball cap. If this immediately causes relief, then you know that the lighting in your work area should be changed.

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3) Blink!

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5) Minimize Screen Glare.

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Here are a few ideas to maximize the burn in a limited amount of time:

Start Early

Five minutes of exercise in the afternoon, when you're already tired, can be a tremendous chore. Five minutes of exercise in the morning, just before breakfast, can be very easy to squeeze in. In order to ensure that you're able to snap into your morning routine, make sure to get plenty of sleep. The body sleeps in three hour cycles, so if you can't get a full eight hours, go for six. By exercising in the morning, you can kickstart your body so that you'll have more energy during the day.

Don't Rush

Get through five minutes worth of exercise in five minutes. Don't try to compress a thirty, forty minute workout into five minutes. If you try to rush, then at best you're going to be doing your routine without full effort, and at worst you're going to seriously injure yourself. Intensity is key, irresponsibility is dangerous.

Stay Hydrated

The average adult should drink about a gallon of water a day. This will keep you energized so that you can snap right into your five minutes of exercise whenever you feel like it.

More Weight, Fewer Reps

Do you really want to sit there and lift a ten pound weight for thirty minutes? Try going with the heaviest weights that you can comfortably lift, and doing two sets of 8-12 reps each. This is how Bruce Lee exercised, typically strength-training for fewer than 20 minutes every day, and his physique was incredible. More intense exercise allows you to get a lot done in just a few minutes.

Do it When You Like

Working out in the morning can be a great idea, but doing your exercises here and there, when you can, can make the process very easy for busy people. You might not always be able to find five minutes to do push-ups or sit-ups, but how hard is it to find thirty seconds or a single minute to do a few pull-ups, or some basic stretches and exercises that you can do right at your desk?

Don't Forget to Stretch

Stretch, and stay stretched, throughout the day. Even a five minute workout can lead to serious injury if you don't go into it with a limber body. There are a ton of easy stretches that you can do.

Try twisting at the waist in your chair to stretch your back muscles, do cat stretches in the morning, touch your toes and try to touch your elbows together whenever you get a free moment, etc.

You typically want to do some light warm-ups before stretching if you're at the gym, but assuming that you move around during the day, that you don't just park in a chair for eight hours straight, you should be able to stretch whenever you feel like it as long as you take your time and are careful not to overextend anything.

Keep Developing Your Routine

There's no one, set five minute routine that works perfectly for everyone. The exercises that you do will depend on your fitness goals, your age, your body type and so on. If you have a leg injury, for instance, you're not going to be doing a minute of sprinting in the parking lot on the way into the office.

Take the time to study exercises that you can do in short bursts, and keep developing your routine over time, changing it as you find methods that work better.

Some Basic Exercises

To get you started, here are a few exercises that you can do in a short amount of time:

1) Self-resistance: If you don't have any weights handy, press your palms together and slowly extend your arms in front of you, pushing your hands against one another with all your strength. Then pull your hands back in. This achieves similar effect to a push-up, but can be done in seconds at your desk.

2) Squats: You can do these anywhere - while standing in line, while getting dressed, etc. Just squat down as far as you comfortably can, and stand back up, keeping your feet flat.

3) Deep breathing: Breathe from your stomach, not your chest, and then expel every bit of air you can. This will lend you more energy throughout your routine.

Keep exploring and playing with new exercises and you'll be able to get your five minute routine down in no time.

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