All posts in “how to get rid of anxiety”

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4 Ways To Get Rid of Anxiety For Good

Get the mp3/podcast of this episode free on iTunes.

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Written by: Anthony Cocco

Anxiety – oh that dreadful word! For the unfortunate, anxiety is a constant daily battle. With so many stressors being thrown our way each day, it can be easy adopt self-induced, negative narratives, which usually result in feelings of ‘doom and gloom’ instead of appreciating this beautiful life we have been blessed to experience.

When it comes to releasing these negative emotions, it’s important to give yourself the time and dedication it takes – and commit – to following through on whatever healthy remedy works best for you to alleviate these feelings. And keep in mind that simple can be better.  Although anxiety can feel extremely overwhelming, understand that sometimes all it takes is a slight deviation from your normal thought process to swap your negative thoughts that hold you prisoner in your own mind, to something more uplifting and positive. Chances are, you will surprise – and likely impress – yourself with the results.

As a former migraine sufferer, I struggled with anxiety for years, but I can say to you with a humble heart that I am now free. I am able to live life with clarity and possess a nimbleness of mind that has allowed me to chase my dreams, which is exciting and rewarding. It has been a wonderful experience, which is why I wanted to share with you the top 4 ways I have been able to get rid of anxiety and take control of my life for good.

Royal_relax-300x200Learn how to relax

When anxiety filled my life, two methods gave me tremendous hope; meditation and breathing exercises. I can honestly say that meditation saved my life. It helped slow me down and allowed me to live in the present moment. It helped get me in-tune with my mind and spirit and helped me sort through the thoughts that were wreaking havoc on my body and my spirit. Meditation allowed me to regain control and re-write my narrative.

Breathing exercises are another fantastic way to decompress. You can perform them anytime, any where and they only take a few minutes a day. The key is to use your abdominal muscles to perform these exercises (breathing from your belly). It also encourages full exchange of oxygen, giving your cells the much deserved air they require. By doing this, you are stabilizing blood pressure and reducing your heartbeat. Harvard Medical School has a great article that you can find here.

By practicing these simple techniques daily, you are able to bring a sense of balance back into your life and it helps to reminds you to be aware of what is going on in your minds and our environment. When anxiety arises, your improved awareness helps you assess whether you should allow yourself to entertain the thoughts that triggered your normal anxiety response. Always remember to relax with a purpose every day, this simple tip will bring dramatic changes to your normal coping mechanisms during stressful moments.

Healthy_foods_making_you_fa-300x183Healthy diet

Maintaining a healthy diet not only improves your weight, it also has a dramatic affect on your mood as well. Having a diet high in refined sugar, processed foods and sodium only feeds your anxiety. Consuming too much caffeine also triggers agitation, which in turn leads to anxiety. This is a response that is often physically felt in your body, yet it affects your mind as well. Alcohol and nicotine are also notorious for triggering anxiety.

In order to appropriately battle your chronic anxiety symptoms, you must consume whole foods and slowly cut out the culprits that entertain your state of anxiety. I would suggest limiting your intake of processed foods and incorporating more raw fruits and vegetables, raw nuts, whole grains and quality proteins that come from free-range poultry and fresh, wild-caught seafood.

vitamins11-300x225Get a boost with supplements

Some supplements to keep in mind when balancing a proper diet are magnesium (for enzyme functioning), B vitamins (to ensure proper nerve functioning, especially in the brain), zinc (maintains optimal immune responses) and L-theanine (amino acid to help increase dopamine and GABA). These supplements help keep the body in check and reduce fluctuations in the hormones that induce anxiety.

Exercise

One of my top remedies for calming my anxiety is exercising. When you combine exercise and the other 3 approaches I mentioned above, you can then reduce your anxiety indefinitely.

exercise-a-z-comp-300x183One of the best tips I can share is this: after a fairly stressful day, take a light jog outside, or at the gym. Anything to get your blood circulating will do, even a brisk walk for 20-30 minutes helps reduce the piled up stress in your body. A plus side to this is when you exercise, your body release endorphins, which are hormones that make you feel great! I am aware that some days you may feel too tired to muster the energy to exercise, but if you can push through that for even 20 minutes each day, I guarantee that you will not regret it. On top of the release of your endorphins, your body also reduces cortisol and adrenaline, which are the hormones in your body that cause you to feel stressed in the first place.

You can rest assured that if you can incorporate relaxation techniques, maintain a healthy diet, get a boost with supplements and have a consistent exercise routine, you can reduce your anxiety significantly and potentially, rid yourself of it altogether.

If any of these tips work for you, or if you have other tips to share, please comment below. I would love to hear from you!

 
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Image Source: The Independent, Grand Hotel Adriatic, Kidspot, Healing Autism and ADHD, Mental Health Foundation


Anthony_CoccoAnthony Cocco

Certified Health Coach and Leadership Coach at Properly Defined

For almost two decades, Anthony suffered from a never-ending migraine. In October 2010, it was suggested by his neurologist to receive multiple Botox injections in his head and he immediately decided to take his health into his own hands. After months of trial and error he became migraine free on May 13, 2011, by implementing a holistic lifestyle. He has since dedicated his life’s work to creating programs that will work alongside healthcare professionals, focused on the holistic alternatives that are consistently overlooked.Anthony is a Certified Health Coach, Leadership Coach, and former migraine sufferer. His passion can be found in helping individuals understand their unique body and become best prepared to overcome migraines and headaches.


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

 

 

 

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5 Natural Ways to Get Rid of Anxiety

Get the mp3/podcast of this episode free on iTunes.

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Written By: Lindsay Sibson

My imagination is always running wild and dreaming of new business ideas, books to write, experiences to have and adventures to go on.

It’s all fun and games until my active mind goes awry and anxiety creeps in, bringing with it worry, nervousness, self-doubt and an overall feeling of uneasiness. I’m sure you know exactly what I mean!

My mind erupts with question after question that pick apart every aspect of my life, from my career, to my relationships; and it seems that once that one little thought creeps in, it snowballs and the next thing I know, I’m one big ball of anxiety!

While I have a family history with anxiety, it wasn’t until a few years back that I personally understood what this whole anxiety thing was all about.

I quit a comfortable job at a school because I was burned out and figured I would easily find something else. Oh how wrong I was!

With no income and increasing debt, I felt like a total failure. When I was finally offered a contract with a financial services company, I pursued it, even though my gut was giving me all the signs that it wasn’t a good fit.

The new role kicked my butt! I was crying on the daily and the butterflies in my stomach seemed like they were supercharged. I seriously dreaded going to the office every day. The reflection in the mirror was NOT the happy go lucky, free spirited girl I identified myself with any longer.

I was desperate for relief and went to the doctor because that is what you do when you don’t feel well, right? All I left with was a prescription for anti-anxiety medication, which I took for a few days before realizing I was pursuing the wrong solution. I needed change and I needed it fast. So I quit my job to passionately pursue the most important role of all – ME! My health; my mindset; my well-being; my dreams.  

However, my ongoing tango with anxiety didn’t end there. Even now that I am living my dream of traveling the world, I still face anxious feelings. What’s more important nowadays is how I handle those anxious feelings and the actions I take to successfully help me keep my anxiety to a minimum.

Here are 5 natural ways to get rid of anxiety and live your best life, right now!

o-NO-ALCOHOL-facebook-300x2001.STOP DRINKING ALCOHOL. I love red wine. I associate it with relaxing and unwinding after a long day of work or adventure. To me, it is a liquid hug that calms me down. But since we live in a world of duality, with the good comes the not so good. I’ve had plenty of nights where I was socializing and indulged a bit too much. The next day, not only was I hung over, but I had this inner turmoil of negative feelings. I refer to them as “The Second Day Scaries”- a feeling of an impending doom. It’s AWFUL!

It wasn’t until I cut alcohol out completely during a juice cleanse that I realized how much it was contributing to my anxious feelings. Most recently, I decided to do a “Dry January” and after two weeks of not consuming alcohol, I had an inner peace and overall calmness that I had not felt in a long time.

Journal-Writing-Diary-300x2012. PURGE IT. Get those feelings out! Put that pen to paper and journal it. Talk to someone you trust regarding how you are feeling. Meditate. Do what you can that resonates with you to purge your anxious feelings.

I participated in a tradition in the Canary Islands. There is a night where you write all your worries on a paper and then burn it in a beach bonfire. It signifies releasing your feelings and starting anew. It felt uplifting to see all my worries go up in flames and out of my mind.

Follow up the purge with writing at least five things you are grateful for. Having an attitude of gratitude will help immensely in keeping your focus on what is meaningful and aid in producing plenty of happy feelings.

take-action-300x2033. TAKE ACTION. If there is something unsettling in your life (job, financial struggle, relationships, health concerns), by all means, start by taking one step in the direction you want to go. When your head hits that pillow every night, do you want to be thinking about how frustrated you are, or would you rather be able to pat yourself on the back because you took action and are one step closer to achieving your goal? The choice is yours. There are many studies out there about the power of creating a plan and having written goals. Carve out some time and have a date with yourself to write down what it is that YOU want. Check in each and every morning to plan out how you are going to make that happen!

fruits-and-veg-The-Beach-House-Goa-300x2254. EAT KIND FOODS. Just like minimizing alcohol is key in reducing and eliminating anxiety, eating a healthy and fresh diet is equally as important. Kind foods are foods that are made with love and positive energy, such as fruits and vegetables. To evolve into something that is delicious to consume, these foods need sunshine, water, attention/care and time. Hence why these types of foods make us feel great! On the other hand, if we consume foods that are spit out by a factory in thirty seconds, they fail at providing the energy our body needs.

A simple rule to follow: It is comes from a plant – EAT IT. If it was made in a plant – AVOID IT.

5. CONSUME KIND INFORMATION. Imagine a glass that has dirt in it. You are not able to dump the glass to clean it – so what do you do to remove the dirt? One option is you can keep adding clean water until the dirt is flushed out.think-positive-300x200

Your mind is like that glass and you have the option of filling it up every day with either dirty OR clean information. The more “clean information” you consume, the more clear and positive your mind becomes. Reading and listening to inspirational and uplifting material is one way to do so. If you need ideas, please feel free to contact me!

Anxiety comes in many shapes, forms and sizes. This advice is strictly from what I have personally experienced in my life. If you are having difficulty with anxiety, please don’t go at it alone. Consult a health professional, or someone you trust.

At first, I had to put my ego aside because I felt like I should be able to “just deal with it”. The more I opened up about it to loved ones, the more I realized I was not alone in my quest of searching for inner peace. We are all faced with various stresses in life that can put a strain on our health and well-being. However, if you want to improve your personal situation, it is up to you to search and find a solution that fits your needs. And I know you can do it!
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Image Source: Top Low Rider Sites, Cross Connect Trinity, Do Savannah, How to be a copywriter, The Beach House, Billionaire Belief


Lindsay SibsonLindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into reality when she stepped on a plane to London, April 17, 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.

 


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.