Say this word reduces anxiety, say the experts
A simple word could make a world of difference.
If you suffer from anxiety, you are probably too familiar withits physical effects. The tense muscles, shallow breathing, dry mouth and rapid heart rate are only a few common symptoms, and those that I most often notice in myself. (Anyone else is his breath right now, while you read this?)?)
In search of ways to relieve my own anxiety, I spoke with two different experts from my symptoms. Their advice? To say a simple word more often could make a difference in terms of my stress level. Read the rest to know what this word is, why it helps - and why say that it is not as simple as it may seem.
Read this then:Never ignore the pain in this part of the body, warn the experts.
Anxiety disorders are extremely common.
The National Alliance on Mental Disease (NAMI) estimates that more than 40 million adults in the United States are faced with anxiety disorders. This represents almost 20% of the population - so if you are one of them, you are far from being alone. (And that does not even count all those who feel anxious from time to time but have not been officially diagnosed with a disorder.)
While anxiety manifests itself differently in everyone - generalized anxiety disorder, panic disorder and phobias are some of the conditions that fall under the aegis of "anxiety" - it is characterized by a "persistent,fear or excessive concern in situations that do not threaten, "according to Nami experts. And although anti-annual drugs are useful for many people, especiallyDuring a panic attack, some lifestyle changes can help manage an anxiety disorder and reduce its impact on your body.
Anxiety can lead people to take more than they can manage.
Between work, children, household chores,follow the family and friends, and trying to sneak a little time for myself (myYoga practice Fallen by the way during the pandemic), it seems that there is never enough hours during the day for everything I want to do. Consequently, overwhelmed and anxious has become a lifestyle for me - and I know that I am not alone.
"Many people are motivated to try things or to undertake projects and activities due to a perceived fear of loss," saidBill Hudenko, PHD,World Health Health Chef at K Health. "We fear that the opportunities no longer arise, or that we will lose a critical advantage because we have not fully participated in life."
It resonated with me - my Fomo, or "fear of missing" - is always present (and goes hand in hand with my motto of life, yolo or "you live only once"). Whether it is a school committee of my children, to organize a birthday party for a friend or to attend an optional event for work, it is difficult for me to say no.
To say "yes" to everything can make us miserable.
"In general, Fomo is the result of anxiety," said Hudenko. "I like to encourage customers to fully live life and discover the world, but I think it is important to do it for the right reason."
And how do we know what these "good reasons" are? "The key is to live an approach life, no avoidance," explains Hudenko. "If you fully live life to live as much joy as possible, you will probably be happy. If you try to fully live life because you are afraid of losing, it will probably increase your anxiety and do you have the impression of not Never live as much as you can or should. "
In other words, if I am exhausted by a long week of work and my sofa and my television with all its streaming services calls me, I would better refuse an invitation to make pizza at my friend, rather Let me force me to introduce myself, acting grumpy while I am there, and I then have them asking myself in the first place.
"Increased anxiety, depression, lack of sleep, changes in appetite or increased irritability are all signs that you are surprised," explains Angeleena May,LMHC and Executive Director for AMFM Healthcare.
Women, in particular, are subject to extend.
All symptoms may seem familiar to me: anxiety, insomnia, irritability, the disappearance of appetite. And when I told her that doing less does not feel like a viable option, she was not surprised. "Women are often considered to be caregivers in our society and therefore feel more obligation ... including putting other needs above their own sacrifice of their mental health," she said.AE0FCC31AE342FD3A1346EBB1F342FCB
To make it even more complicated, we often tap in the back to do too much. "There is a false stigmatization in our society which is occupied and stressed is a badge of honor, which is perpetuated by praising bad borders and by exaggerating us," explained May.
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To say "no" more often can increase your mental health.
What is the answer? "Be realistic about your own capacity and recognize the signs when you are surprised," said May. For me, it means saying "no" much more often when I tried to sleep, eat and even breathe - and I did my best to put this into practice.
Whether it's an evening with friends or helping a family member, saying no is not easy. But the more I do it, the more comfortable I have, and the less anxious I feel. In fact, I refused a recent invitation to pizza, and although my friend's feelings could have been injured, I knew I had done the right thing for me-and in the end, he understood.
"Keeping limits and saying" no "increases self-confidence and global mental health," explains May. In this spirit, I try to take some additional beats these days before accepting the parties, to serve committees or make everything that required efforts outside what is strictly necessary.
If you have trouble anxiety, I recommend saying with all my heart to say "no" the next thing that someone is trying to put on your plate. (This could just allow you to relax enough for reallyto eat What is on your plate when you sit for dinner.)
Read this then:If you dream of it, call your doctor immediately.
