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How to Defeat Anxiety and Stress

Are you suffering from anxiety? are the responsibilities and obligations in your life just too much to handle?

Well, you are certainly not alone. 18.1% of Americans suffer from anxiety yearly.

On top of that, 3 out of 4 Americans show symptoms of too much stress on a regular basis.

Scary numbers to look at.

Because there are so many people who share this package to carry, one might start to believe it’s a normal part of society.

However, looking at the damages and restrictions these disorders pose on the mind and body. It becomes apparent, that one of the top priorities for everyone should be, to live stress and anxiety free.

To start things off, I will cover some of the major threats these emotional states come with.

Effects of Anxiety

Alright, let’s get the ugly news out of the way first.

Anxiety is dangerous.

But that’s only when the intensity and frequency of it surpasses a certain level.

This threshold is different for everybody.

It is important to know about possible effects and symptoms of anxiety, in order to detect a worrying trend right away.

Anyhow, everybody needs to look at it from his individual perspective.

Symptoms of Anxiety

Without much introduction, here is a list of symptoms caused by an anxiety disorder. For a quick overview.

  • Feeling increasingly nervous
  • Dealing with tensions and restlessness
  • Increased heart rate
  • Sweating an unusual amount
  • Troubles falling asleep
  • Avoiding things that potentially trigger the anxiety
  • Constantly sensing danger
  • Panic

To outline just a few, these are examples of symptoms you have to look out for.

Anxiety spelled out in scrabble

Long term Health Risks of Anxiety

While the list above shows symptoms you can actively look out for, there are other health risks inherited in anxiety.

An example would be the correlation between anxiety disorders and depression.

The severity of current anxiety symptoms within depressive episodes correlates strongly with the persistence of subsequent depressive symptoms and this relationship is stable over decades.

Or to put it simply, anxiety and depression share a strong connection and even feed of one other.

Moreover, other health risks include:

  • Digestive issues
  • Insomnia
  • Reduced sex drive
  • Suicidal tendencies

Now if you are already struggling with symptoms or similar side effects, consider making a change.

While that is easier said than done, it’s a very serious request.

For the sake of your mental health and future happiness, there are no circumstances daunting enough to keep you away from changing your current situation.

In case you read this article and already face frustration and depression, unsure whether you can climb out of that hole all by yourself.

Get professional help.

There is absolutely no shame in that.

In fact, you could argue for it being the bravest thing someone can do in such a position.

Furthermore, here is what you can read if you want to get more in-depth knowledge about the technicalities of anxiety disorders.

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What stress can do to you

Because I have covered Stress Management in detail already, I will not go over the specifics in this article.

To give a brief outlook, here is a list of potential threats that originate from high amounts of stress

  • Diarrhoea and inflammations in your digestive system
  • High blood pressure
  • Increased risk of depression, dementia, and Alzheimer
  • Increased risk of cardiovascular disease
  • Muscle spasms
  • Erectile dysfunction
  • Hair loss and worsening skin conditions

As you can see, symptoms of anxiety disorder and stress disorders overlap.

Additionally, depression is always one of the main companions.

Time to Change – 8 Tips to defeat Anxiety & Stress

Looking at the severity of these health risks, how are so many Americans, and people worldwide, still unable to change for the better?

What keeps them from reducing the stress they experience and the anxiety they deal with on a daily basis?

What pulls them away from living a healthy, balanced, and happy life?

In this case, the answer is easier than the execution.

People are stuck.

Stuck in their everyday life. They have kids, a job, unhealthy relationships and more.

Everyone is unique, but many people suffer the same way.

As our society gets more and more performance focused, margins for leisure time and switching your head off become smaller.

There is always a text message waiting to be answered, a phone call to make.

Besides that, only 15% of workers find their jobs fulfilling and exciting.

Coming home frustrated because of your job, more reliabilities await.

Furthermore, sleep deprivation and unhealthy eating, which both often times result from already existing frustrations, make sure to open all doors for anxiety and stress disorders.

This is a typical mixture of stress and anxiety promoting factors.

So how do we change that?

How can we break open these structures to re-engage with our life more deeply?

1. Looking at the bigger picture

Girl looking at available flights in the airport

Instead of trying to satisfy your inner emptiness with a new phone, a better car, or the fifth pair of shoes, try to take a look at the bigger picture instead.

Obtaining new products and gossiping at your workplace might be sufficient to harvest some short-term gratification.

However, if you keep continuing to chase these short-term objectives, nothing will change in the long run.

Leaving you in the exact same spot. Not improving your overall happiness. Not helping you to achieve your goals.

Anyhow, I do have some good news for you.

By reading this article you are already one step ahead of most people!

You are already looking at ways to improve, and you show commitment to the cause.

It is not going to get easier though.

When there is no way you think you will ever enjoy your job. Quit it. Search for something better. Even small improvements in work conditions can go a long way!

If you feel like you are stuck in an unhealthy and energy-draining relationship. Quit it. You might not be as dependent on your partner as you think.

Are you eating unhealthy, have troubles to sleep, and are dissatisfied with your body? Get healthy. Adopt an integrated approach, one that nourishes and support your body and brain the way they deserve it.

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You can only evaluate how much your life improved afterwards.

Once you have moved to a different city for a better job, or just to start from scratch, you can see the effects of your actions kick in.

Yes, there is a risk involved, and yes there is a high degree of uncertainty. But if you end up living the life you can only dream in your current position, don’t you think it’s worth it?

It will always be hard to make changes of this magnitude in your life.

However, if you are seriously suffering from anxiety, stress, or depression disorder, based on your current living situation, at least consider doing it!

Consider finding the necessary courage.

Now if you are not ready to make a big change like that, or you don’t see the need for it, that’s perfectly fine.

Everyone is unique in his own way, and everyone needs to make their own decisions.

To continue, the next part of this article will provide practical tips on how you can diminish your anxiety and stress levels, without having to mix up your entire life.

These are great ways to improve your state of mind and body, without sacrificing too much time during the week.

Easily integrated into your life, they will make sure you can deal with your obligations and responsibilities in a more controlled, healthier way.

2. Meditation

This is an easy one, and should not come as a surprise to people who have already looked at the topic.

Meditation benefits you in many ways, including the reduction of stress and anxiety.

As these are not the only advantages, here is a list of other benefits

In addition, meditation fights stress and anxiety quite effectively, which is exactly what we are looking for.

Be aware though. To harness the many benefits of meditation, it requires consistent practice.

I would recommend to do it at least 15 minutes every day. With more being better.

Also, don’t get frustrated too quickly.

Especially for beginners, it takes some time to get into the flow of things and to notice major improvements.

Still, if you stick to it, the results will be 100% worth it!

3. Get a pet

White puppy laying on woodfloor

Before we dive into this rather unusual suggestion, I want to make a disclaimer that you should only get a pet, if you are certain that you have the time, money, and energy for it.

I cannot stress this enough.

A pet requires all of these things, and not just in small amounts.

However, if you are sufficiently equipped, getting a pet can have a therapeutic effect.

Depending on the type of pet, it greets you when you come back from work. It gives you something to cuddle with. Many people even start talking to their pets.

Overall, a pet can give you a sense in life, having something to care for, without bearing many downsides.

Furthermore, the building of a mutual relationship always makes you feel great!

4. Tackle the problem

If you find yourself in a situation, where a single person or circumstance causes a majority of your stress and anxiety. Sometimes it’s a good idea to overcome your fears and solve the problem on your own.

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Example are dreading to talk to your partner about your relationship or struggling to address an issue at work.

Once you open up about your feelings, there is a good chance the problem was not as big of a threat as you though.

Leaving you with an almost comical feeling, why you didn’t’ address the matter earlier.

5. Exercise

Exercising your body is always a good idea.

And one of the first steps to live a healthier life.

On top of that, it will reward you with a good looking body!

Likewise, exercising, or physical activity, in general, is positively influencing many biological and physiological processes in our body.

It helps with both, stress and anxiety reduction.

The perfect tool to improve your life!

A beginner to the gym?

Check out our Complete Guide to Building Muscles!

6. Take time off

You don’t have to be available 24/7, even though your boss might think so.

You also don’t have to be productive all day long.

Take mindful Breaks to socialize, or to enjoy some “me-time”.

Allow your mind to wander, get rid of your obligations for the moment, and simply try to enjoy your life.

After all, enjoying your time and finding bits of happiness on a daily basis is one of the strongest weapons in the fight against anxiety and stress.

7. Nutrition

What you eat might influence your mind more than you think.

A balanced diet is the basis of a flourishing mind.

It will make you more focused, energetic, and less moody.

To get in-depth analysis, I recommend reading The Basics of Nutrition.

It will net you the necessary information to step up your eating habits.

8. Sleep

Be sure to get enough sleep.

Sleep deprivation bears many health risks, increased anxiety and stress-levels are just some of them.

Because everyone has unique needs and preferences, there is no golden rule for the amount of sleep you should get.

Try experimenting with different sleep times and lengths.

As a rule of thumb, aim for 7-9 hours of sleep every night.

Conclusion: How to defeat Anxiety & Stress

Concluding, stress and anxiety disorders are nothing to be coughed at.

They carry serious health risks.

If you are experiencing symptoms like

  • Reduced sex drive
  • Diarrhea and inflammations in your digestive system
  • High blood pressure
  • Dealing with tensions and restlessness
  • Troubles falling asleep

Then you should consider changing things up.

In order to Defeat Anxiety and Stress

Try overhauling the structure of your life, making big decisions with big impacts, or integrate the following things into your existing lifestyle.

  • Meditation
  • Get a pet
  • Tackle your problems
  • Exercise
  • Take time off
  • Improve your nutrition
  • Get enough sleep

Get healthier. Defeat stress and anxiety. Live a balanced life, and make the most of it!

Any thoughts or experiences on the topic?

Drop a comment below and engage in the conversation!

Also, make sure to check out our start here page. Get fit, healthy, and successful!

Thanks for reading!

Cheers,

Matthis

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Matthis

Matthis

Hi, I'm Matthis My quest is to live life to the fullest. No matter what I do, I always strive to achieve the best possible result, and then to surpass it. For several years, I inspired the people around me to make bold decisions and chase their dreams. I accompanied many in their personal development, helping them to realize their full potential. To reach my own ambitions, I strongly believe in mastering the 4 pillars Fitness, Nutrition, Productivity, and Mindfulness.

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