7 Things That Make Anxiety Worst When Trying To Beat It

It goes without saying that most victims suffering from anxiety conditions will be trying various ways to beat it or at least manage it.

In your pursuit of conquering anxiety, be wary of the following things that can actually make it worst.

1) Avoidance

The proper way to confront problems is to face them.

When it comes to emotional conditions, avoidance is never a good way to alleviate it. It is only a method to delay another attack.

For example, if you are afraid of a big bully at work or in school, avoiding that bully only intensifies the fear associated with meeting him.

2) Intoxication

Getting high on alcohol, marijuana, or other substances, legal or illegal, might provide relief.

But surely you should be aware that such “treatment” can only offer short term relief and is never a good long term management plan.

In fact, studies have shown that using substances to manage mental-related conditions like stress and anxiety will only aggravate the condition in the long run.

3) Complaining

Yes. It is not the fault of the sufferer to have to live with such health conditions.

But since this is a mental-related issue, whining and complaining about will not do good to the victims or the family members around them.

The recommended manner to approach this is to acknowledge that there is a problem. And that certain measures has to be taken in order to manage or fully eliminate it.

Complaining will only make the condition worse.

4) Pushing too hard

Like victims of car accidents who suffer from physical injuries, it can take time to heal and get the body to get back in shape.

If athletes for example, suffered a fractured leg, it’s going to take a lot of time from multiple surgeries and physiotherapy to completely recover.

Pushing themselves too hard to recover faster can be counter-productive.

The same can be said of anxiety treatment.

It takes time. And the best way forward is to aim for progress a step at a time.

5) Seeking quick fixes

It seems that there will always be exotic, holistic, and even metaphysical types of treatment for every health condition known to the modern world.

While medical science cannot validate most of them, they cannot be fully written-off too.

It only takes 1 patient who recovers from anxiety attacks using traditional holistic treatments to see that there might be more to ancient treatments than modern science is willing to admit. And we know that there are thousands of people getting healed by such treatments all over the world.

The problem comes when you expect instant gratification and do not find it. Maybe your body does not respond as well as you expected. Or maybe your application was wrong.

Miracles do happen. But you can’t bet your house on it that you’d be a beneficiary.

Whatever the case, expecting instant recovery and not getting it can often lead victims to depression and make their anxiety problems even worse.

6) Only relying on medication

Medication often treat the symptoms of anxiety. They do not treat anxiety itself.

It’s a mental game. And you have to beat it with your brain. Not pills manufactured in a laboratory.

Medicine can aid the recovery. But do not solely rely on it to cure you.

7) Self management without help

A lot of victims suffer from anxiety, but refuse to allow the people around them to know that. This could be due to social pressure and a prospect of feeling embarrassment.

This is not the way to go.

Accept that you have an issue to resolve and allow the people closest to you to help. There is nothing more reassuring than to have supportive family and friends behind you.

There is no shame to admit you have a problem with anxiety disorder. People get sick all the time. Live with it and allow people to help you get over it.

Trying to recover by yourself can be detrimental to the overall condition of the sufferer.

Physical Effects Of Severe Anxiety On The body

Most people associate anxiety disorders as a mental condition. This is why those who don’t suffer from anxiety problems are seldom able to comprehend the physical effects victims can suffer from.

Attacks don’t just occur in a victim’s head. It is as real as it gets physically too.

Here are some physical symptoms that you can suffer from if you have anxiety disorder.

1) Heartbeat acceleration

If you have never suffered from a sudden accelerated heartbeat, lucky you.

And I don’t mean the type of fast heartbeat you get after a good run in the park.

I’m referring to the hard pounding on your chest. So hard that it literally jerks your body back and forth with every beat. And it can be so scary that you fear that you are in the final moments in life.

2) Blood pressure spike

Most people should be able to make sense out of this physical effect on the body.

When you get excited and anxious, a spike in blood pressure is as certain as where the sun rises every day.

Victims of high blood pressure can suffer from:

  • nervousness
  • vertigo
  • facial flushing
  • etc

In extreme cases, it can also lead to stroke.

3) Fatigue

Fatigue is a common symptom of numerous conditions and illnesses. And that includes anxiety disorders.

Sometimes we can just feel too tired to do anything and just prefer to stay home instead. This is even when we had done nothing strenuous the whole day or the day before.

Just be mindful that fatigue can be a sign of something more mild or sinister than anxiety. If it happens very often in daily life, have that condition checked out before something more serious happens.

4) Dizziness

I’m no doctor. But I’d say that it is normal to suffer from a little dizziness once in a while.

I can get dizzy right after an intense run on the track or when taking a rest after playing soccer. Sometimes, I even suffer from it a few seconds after jumping out of bed too fast.

I attribute them as the body not having enough time to move blood to the brain due to quick changes in physical positions.

But if you get dizzy for no reason out of nowhere, something could be wrong.

Victims of anxiety disorder can frequently suffer from dizziness. And it could be a safety hazard if it occurs at work or even driving on the road.

5) Stomach upset

This is the one symptom that puzzles a lot of sufferers.

How does anxiety, a condition generally associated with the brain, have an impact on gastrointestinal issues?

Do not ignore if you suffer from:

  • gas
  • nausea
  • indigestion
  • vomiting
  • constipation
  • diarrhea
  • etc

6) Body aches

General muscle functions can be affected. This is when you can suffer from muscle spasms, tensed up muscles, even pain and aches.

Be mindful of identifying when muscle aches are normal or abnormal.

If you went to the gym the day before or had an intensive exercise session, it is normal if you suffer from general muscle aches and pains in many parts of the body.

It is when you are suffering from these aches with no apparent reasons that you could have a problem.

I once suffered from muscle aches on my hands for what I thought was with no apparent reasons. Later I attribute that to using the smart phone late into the night the day before.

7) Sweating

Any regular person should understand that sweating is normal when there are physical exertions or if the weather for the day is warm.

So if you sweat without doing anything strenuous under the air-conditioner, it could be a sign that something is not right with your general condition.

Sweating is the body’s way of detoxing and cooling off. Don’t turn a blind eye to what you body is trying to tell you.

Finally

You can probably see that the physical effects of anxiety listed above are general symptoms that cannot definitively pinpoint a problem.

The takeaway is that if you feel that you suffer from anxiety and your body displays the symptoms mentioned, it could be time to see a doctor and get your condition analyzed and diagnosed.

5 Solutions To Feeling Stressed About Managing Stress

They might be a variety of reasons why you are feeling stressed.

It could be that you are not losing as much weight as you had expected after embarking on a disciplined exercise routine for 3 months. Maybe the clutter you find in the house  never seem to go away no matter how much time you spend packing up.

Or even worse… You are feeling stressed about managing the stress you are already suffering from…

It is inevitable that you will find yourself coming up against barriers to your goal. It is part and parcel of life in almost everything we do. You are not alone.

If you fail to get around these roadblocks or blast them into pieces, it could drastically slow down your progress. Or even put everything into a standstill.

Here are some methods you can apply to navigate around these obstacles to your success.

1) Baby steps

It is one of the oldest words of wisdom every published. It’s timeless and tenseless.

Whenever you are entering new ground, whether it is in business or personal growth, take a step at a time.

Baby steps.

For example, you can’t expect a teenager to jump into the driver’s seat and start driving like an F1 driver off the bat… without a license.

He needs to pass his theory tests, then his driving test, in order to qualify for a driving license. The whole process can take weeks, months, and even years.

You might have a written plan to follow in order to conquer stress, anxiety, or depression. But you cannot expect things to change with a snap of the fingers.

This is why obese individuals often find themselves unable to continue exercising and following strict diets – Because they are not seeing results fast enough!

Yet how fast can they expect to see visible results?

Spread out your stress management activities instead of doing all of them at one go just because to master them as as quickly as possible.

Don’t overload yourself at this point. And don’t expect results overnight.

Baby steps.

And practice makes perfect.

2) Give them a try

You might not believe in the exercises that would supposedly help you manage stress. You might even find them laughable.

But since you have gotten this far, why not just give them a spin and see where it goes?

Patients who suffer horrific accidents with fractured arms and legs often find physiotherapy a chore and even embarrassing sometimes.

Yet they know that with every session they go through, they are a stage closer to regaining full health. This is why even though these sessions are tough both physically, mentally, and emotionally, patients continue to attend such sessions.

You should embrace the same approach.

Give relaxation and stress management techniques a chance. And before you know it, you might find yourself addicted to them.

I used to find exercising such a hassle and an annoying activity. But after forcing myself to workout frequently, I love it so much now. So much so that I always look forward to my next exercise sessions.

Really. You won’t know what kind of impact you could feel if you don’t give them a try.

3) If something’s not working, give something else a try

There are many different treatments meant to treat similar conditions. And the same can be said about managing stress.

Acne treatment for example is one complex monster in itself.

Kids, teenagers, and adults often go through life trying out countless different treatments in the search for one that works on them.

  • Medication
  • Skin care products
  • Intense pulsed light (IPL)
  • Chemical peel
  • Traditional chinese medicine (TCM)
  • etc

The attitude is to never give up. There is a solution for you, or even a cure. As long as you don’t give up, you would eventually find what you are looking for. Giving up would ensure that you don’t.

4) Get a conducive place

It goes without saying that no amount of relaxation techniques is going to calm you down when you are practicing them in a noisy environment like your work desk.

Locate a nice quiet area and make that your area of tranquility. Make that two. One at home and one at the office.

5) Find a buddy

Very often, magic happens when you enlist a buddy to accompany you on life-changing events.

For example, if you are trying to lose those pounds around your belly, a workout buddy can help motivate you to be more vigorous and disciplined with your workouts. He or she can also hold you accountable.

If you can find friend or family member to be your buddy, you could achieve positive results faster that you think.

Sometimes, we find it perfectly find to see ourselves as failures. But we just cannot accept letting out friends see us as such. This is why buddies can sometimes be a very powerful force of motivation.

5 Breathing Techniques That Induce A State Of Relaxation

Breathing exercises have long been a technique for relaxation.

In fact many times, people intuitively make changes to their breathing patterns in order to calm down when encountering a state of high tension and anxiety.

When you are mindfully aware that you can incorporate breathing techniques anywhere at anytime, it can have a great impact on how well you manage stress.

What can bad breathing do to you?

If you don’t know why you should practice good breathing, consider some of the consequences of bad breathing.

  • Less oxygen the blood carries in the body
  • Less oxygen to brain
  • Constriction of blood vessels
  • Blood pressure spike
  • Heart rate accelerate

Do you need more convincing?

While there are people out there who have mastered the art of breathing well, the odds are that you are not one of those. It’s the pros like musicians and athletes that have it nailed down simply because it’s a job requirement.

Evaluating your breathing

The key to good breathing is the… belly. Or tummy as some might call it.

Look into the mirror and notice your body shape and posture when breathing. If your chest expands and shoulders rise while inhaling, you are not exactly getting it right.

In many circles, you will only be getting it right when the part of you body that expands when inhaling is your belly.

Do this exercise:

  1. Lie flat on your back
  2. Put on hand on your belly, and other other on your chest
  3. Start breathing as per normal

The “right” scenario is that the hand on your belly should rise as you inhale and unrise (is there such a word?) when you exhale.

The hand on the chest should hardly move at all. If it does rise and fall, the amount of it’s movement should be much less than the movement observed on the hand on the belly.

Now that you’ve realized that you need a little help to become more of a professional breather, it’s time to get on the battlefield.

Breathing for beginners

I strongly suggest that you take baby steps.

After all, you have probably been using the same breathing patterns for decades. It’s not realistic to expect a change in breathing patterns as if flipping a switch.

Only move on to advanced techniques once you have mastered the level for beginners and novices.

  1. Find a comfortable place and either sit or lie down
  2. Put one hand on your belly and one hand on your chest
  3. Using only your nose, inhale with the goal of seeing the hand on the belly rise and hardly any movement on the hand on the chest
  4. Take 3 seconds to inhale each breath slowly
  5. Take another 3 seconds to exhale gently through your nostrils and mouth while noticing your hand positions again
  6. Repeat till your body feels relaxed

I remember a time when I used this stress-busting technique while waiting at a reception for a panel interview. I calmed down and started dishing out my arsenal to the interviewers in that room. I got offered the job later that same day.

Advanced Breathing

It can sound really odd to read about starter and advanced levels of breathing. But you might be better able to see why after seeing this.

  1. Lie down on a bed
  2. Place one hand on your abdomen and the other on your chest
  3. Slowly inhale and feel the air gush in through your nose, then to the lungs, and then the chest
  4. While inhaling, feel the air enter the body, your diaphragm move down, and abdomen extending
  5. Notice that most of the movements on your hands should be on the one placed on the abdomen
  6. Exhale slowly via the nose and mouth while executing a gentle blow as if blowing out air
  7. The hand on the abdomen should fall at this point
  8. Repeat for at least 10 minutes or until you achieve desired state of relaxation

In the world of holistic therapy, the above steps is how a taking a complete breath should be conducted. It’s also know as zen-breathing in some circles.

While this can seem a little extreme compared to what you are used to. It can become a natural way of breathing with more practice.

A more creative approach to this

I can understand if some readers find all these a little too boring.

Well… good thing that we are creative beings 😀

Imagine that a small balloon resides just under you belly button.

And every breath you take in is with the objective of inflating this balloon. As air is pumped into this tiny balloon, you belly button should rise. Then as you exhale, visualize the balloon being deflated which causes your belly to fall.

Repeat.

After writing this, I realized that this could sound much more simpler than it really is. Maybe it should go to the beginner section?

Breathing in the heat of the moment

The techniques discussed above all require you to rest either in a seated or lying position. What if the circumstances when you really need to relax don’t allow you such comfort?

There are various situations where such scenarios can play out:

  • Argument with road bullies
  • Decision time when the person at the counter asks whether you want an upsize
  • Being put on the spot in team meetings
  • Making a big mistake during a major presentation
  • etc

In these emergencies, here’s what you can do.

  1. Inhale slowly, deeply, and fully
  2. Feel your diaphragm rise, lungs expand, and cheeks puff
  3. Hold that breath for 5 or 6 seconds
  4. Exhale slowly and releasing every once of air through your nose and lips
  5. Pause, and then breath as per normal
  6. Repeat of necessary

This exercise can be useful for quick impromptu fixes. But they have no long term positive effects.

The natural breathing trick

Mother nature has a gift for all of us regarding breathing techniques to relief stress and anxiety.

It is the… yawn.

Don’t laugh. This is not a joke.

Yawning is the body’s way of getting more oxygen intake to revitalize the bloodstream. When you feel stress, one of the body’s reflex is to alleviate that stress by sending a signal to the brain for it to yawn.

The problem these days is that people don’t yawn naturally anymore. Whenever we feel one coming, we don’t give it the full effort it truly deserves because yawning is perceived as a form of rudeness in modern society.

These days, especially in public places, yawns are more like meows :S

When you are at home, or if you are an obnoxious individual, go all out the next time you yawn.

  1. Open you mouth as widely as you possibly can
  2. Gulp down as much air as your lungs allow
  3. Take that air all the way into your belly
  4. Then let it out with pleasure, emptying your lungs
  5. Don’t forget to release that sound that comes with yawning

You deserve the best. Don’t let a little social pressure affect your stress management regime.