Good Lifestyle

All of us feel nervous from time to time. For some people, anxiety is an ephemeral feeling, while for others, it is a constant companion. The American Psychiatric Association estimates that almost 30% of adults will be affected by anxious disorder at a time of their lives.

"Anxiety is a normal reaction to stress and can be beneficial in certain situations," they write, explaining that anxiety can reverse us in danger and keep us on our guard. Experts say there are certain habits that can make you anxious, even when there is no threat to your security.

When I start to feel what I consider as a "floating anxiety", I try to understand where it comes from, generally without a lot of luck. Something I do could contribute to my discomfort? Read the rest to discover how the therapists I spoke with said of five common habits that can put us on the edge unnecessarily - and how we can calm down.

Read this then: 5 unexpected health problems that can be caused by anxiety, say experts .

Even if I sleep in another piece of my phone, I almost always make a line for this brilliant rectangle as soon as I am awake. While my gurgling coffee maker with life (it's decassed, of course - I already know that caffeine makes me A nervous and anxious mess ), I scroll through my social media flows.

This is my first mistake, said Amy Mezulis , PHD, Co-founder and clinical director de Joon.

"This behavior begins our day by bombing our brain of information, making us feel worried about everything we have to do - everything before we had the chance to let our mind or our body wake up," said -She. "These messages, reports and emails will always be there in 15 or 20 minutes after your morning section, your first cup of coffee or your morning meditation." She says that the wait will allow me to take up the information "of a much quieter place".

So what should I do instead of checking to see how many people liked the Instagram story that I published before going to bed? Daniel Rinaldi , Ma, a Therapist and life coach With the start of departure register, suggests implementing a new morning routine.

"Give yourself more time to facilitate the day and engage in things like meditation, or perhaps journalization or listening to music. Create. A morning playlist Whether you only listen to in the morning and put you at ease (or help you dance in the room!) "

Some people are still early; I have never been one of them. Born two weeks late, I always try to catch up - or at least, this is the joke that I do every time I stop in time, sweaty and excuse. In fact, the reason for which I am chronically late is that I get my schedule too closely, thinking that I can do more than I can realistic.

"Many of us, especially if we tend to perfectionism or overcharging, we find it difficult to be done when it is time to change the tasks," explains Mezulis. "We continue to feel as if we should do only one thing - release this email, check that we have wrapped these shoes - mainly for fear of having left something unfinished or incomplete."

Yes! It looks like me. But how can I change my ways?

"One way of trying to reduce this behavior is to define a specific moment that you will stop and the transition to the next activity, rather than saying" I'm going to pass when I have finished ", suggests Mezulis. "And if you know that you are constantly underestimating this time, practice construction in a stamp. If you think it will take 10 minutes, give yourself 20 for a week to see what it does not have to rush late towards Everything. You might like it! "

A study in August 2022 published in Health communication found that people who obsessorly consume information media were more likely to suffer from stress and anxiety , but of poor physical health. Bryan McLaughlin , Associate Professor of Advertising at the College of Media and Communication at the Tech University Tech and the main study of the study, said in a press release that the news of recent years - a world pandemic, political disturbances, mass fire , wars and forest fires - has had a deep impact on many of us. AE0FCC31AE342FD3A1346EBB1F342FCB

"The testimony of these events takes place in the news can cause a constant state of high alert in some people, kicking their surmultipled surveillance reasons and making the world look like a dark and dangerous place", a- he explained.

And even if he believes that people should follow current events, he stressed that it was also important to "have a healthier relationship with the news".

Rinaldi suggests limiting your exposure to news, especially negative news. "All you can do with specific times to consume news, and preferably not just when you wake up or right When you go to sleep ," he says.

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What many of us like to do after consuming aid to negative news? Go online and climb on our soap box, choosing fights with our "friends" on social networks. But when you might feel that you are turning off, you could actually feed the fire of your anxiety.

A May 2022 study published in Cyberpsychology, behavior and social networking suggests that taking a break from this behavior for a single week could Reduce your anxiety And increase your feelings of well-being.

Not ready to swear social media, even for a few days? Rinaldi suggests modifying how you use it.

"Take positive interactions," he proposes. "Turn off positive content and avoid content that increases anxiety." You might like to share this light list of Word games With your social network?

When I rush, mentally passing my list of tasks again and again, I often realize that I remember my breath. But do I find it difficult to breathe because I am anxious, or is my anxiety triggered by the lack of oxygen? Mezulis says it is a situation of chicken or egg.

“Our level of anxiety and our physical condition are very closely linked. Blood moves away from our ends to our main muscles, we climb digestion , and we start to breathe very quickly and not deep, "she explains.

The problem, she says, is that this relationship goes in both directions.

"Anxiety can make our breathing superficial, but a fast fast breathing can also make us anxious, because body and mind try to synchronize their experiences." She suggests a "square breathing", what I know - this is my first line of defense against a panic attack - but I have always called the "breathing of the boxes".

"A square has four equal sides, it is therefore a breathing diagram in four equal parts," she notes. "Breathe for five seconds, keep five seconds, breathe for five seconds and hold the extinction for five seconds. Do this five times and you will find that your anxiety is immediately decreasing."

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. If you have health questions or concerns, always consult your health care provider directly.