Anyone out there feeling a little anxious?
Anxiety. The word itself can make you anxious. But the feeling isn’t always such a bad thing
– it has its place, both as a motivating force and a way to keep us safe.
Pointed out Jeremy Dean, author of PsyBlog: “Anxiety tells us we’re in danger
and we need to do something. It was our anxious ancestors who prepared better
for winter and made plans to fight off neighboring tribes. The relaxed,
laid-back guys never made it.”
But while a moderate dose of anxiety may prolong our life,
stronger doses clearly are uncomfortable, if not altogether debilitating. And the numbers are striking: anxiety
disorders affect 40 million adults in the U.S. (one in five), and 11 million
children (one in eight) – far more common than one might think. What’s the good news? Anxiety disorders are highly treatable. The bad news? “. . . only about one-third of
those suffering receive treatment,” according to the Anxiety and Depression
Association of America.
So what’s an anxious person to do? Listen to some expert advice:
Exercise
It’s on everyone’s list – exercise reduces anxiety, and
research shows that as little as 20 minutes a day can make a difference. Said
Dean: “The benefits of a little workout extend beyond the gym . . . into
everyday life. One study has found that although simply resting reduces
anxiety, it doesn’t help protect against stressful events (Smith, 2013).
Exercise, though, seems to have a more lasting effect, helping to reduce
anxiety when faced with stressful situations afterwards. Indeed, many think
exercise should be prescribed for depression and anxiety instead of drugs.”
Meditation
The Mayo Clinic explains that “spending a few minutes in
meditation can restore your calm and inner peace.” Said the Clinic: “Anyone can
practice meditation. It's simple and inexpensive, and it doesn't require any
special equipment. And you can practice meditation wherever you are — whether
you're out for a walk, riding the bus, waiting at the doctor's office or even
in the middle of a difficult business meeting.”
Noted PsyBlog’s Dean: “To pick just one of many recent
studies, Zeidan et al.
(2013) found that four 20-minute meditation classes were enough to
reduce anxiety by up to 39%.”
Added the Mayo Clinic, “some research suggests that
meditation may help such conditions as: allergies, anxiety disorders, asthma,
binge eating, cancer, depression, fatigue, heart disease, high blood pressure,
pain, sleep problems and substance abuse.” The Clinic goes on to cite six types
of meditation: guided meditation, mantra meditation, mindfulness meditation, Qi
gong, Tai Chi and yoga.
Yoga
A Huffington Post article explained that “practicing yoga
can not only be an effective stress reliever, but also a way to ease symptoms of anxiety and depression. By transferring focus
and attention to the body and breath, yoga can help to temper anxiety while
also releasing physical tension.” ViraYoga founder Elena Brower told the
Huffington Post: "Yoga helps our entire system slow down. . . . Our bodies
are programmed to heal naturally, and what stops that healing are all the
stressors of daily life. Yoga dissolves those stressors for the time during
practice and usually the effects last for hours after."
Think Differently
PsychCentral’s Margarita Tartakovsky encourages us to accept those anxious feelings, and
quotes clinical psychologist Marla W.
Deibler who said: “Anxiety is just a feeling, like any other feeling”. Tartakovsky goes on to list nine tips for
reducing anxiety:
1. Take
a deep breath;
2. Accept
that you’re anxious;
3. Realize
that your brain is playing tricks on you;
4. Question
your thoughts;
5. Use
a calming visualization;
6. Be
an observer, without judgment;
7. Use
positive self-talk;
8. Focus
on right now; and
9. Focus
on meaningful activities.
Dean adds that “one of the best ways of reducing anxiety
is to think about situations differently.
It’s not an exam; it’s a fun little quiz. It’s not a scary presentation;
it’s a little chat with a few colleagues. It’s not a job interview; it’s a
chance to meet some new people. Most situations can be re-framed in this way
and studies show that people who do this naturally – as opposed to trying to
suppress their anxiety – feel less anxious in stressful social situations (Llewellyn et
al., 2013).”
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