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Jayney Goddard Anxiety Article

Anxiety: Overcoming it in a World Built for Worry

In line with the recent events worldwide, it is only natural to feel anxious. Many people are still worried about the Covid-19 virus, and there is a lot of concern surrounding current conflicts. As a result, I wanted to suggest some tips that I have found particularly useful in coping with anxiety. In this week’s blog post, I also explain why we need to listen to our bodies when they are telling us- it is more than ‘nerves’.

The different types of anxiety

The first thing I wanted to clear up is the different types of anxiety. For example, our breathing and heart rate may increase before a tense situation, like an interview or test. These responses are helpful to us. They direct more blood flow to the brain, which helps us perform better. 

But, if things get too intense, you might start to feel nauseous and even light-headed. Being in a situation that causes ongoing (chronic) anxiety can devastate your physical and mental health.

Anxiety disorders can happen at any stage of life, but they usually develop before middle age. According to the USA’s National Institute of Mental Health, these disorders are more likely to affect women than men. Stressful life experiences may increase your risk for an anxiety disorder, too. Whilst most symptoms begin immediately after a stressful situation, they can also develop many years later. 

When our anxiety spirals out of control, it can affect many parts of the body and their function:

Central nervous system

Chronic anxiety and panic attacks can trigger your brain to release the stress hormones; Adrenaline and Cortisol. Whilst this is a natural response to high-stress events, it can lead to headaches, dizziness, and depression if released over a long period. In addition, too much Cortisol can also contribute to internal and external weight gain, creating specific health issues.

Cardiovascular and Respiratory system

Anxiety disorders can also trigger a rapid heart rate, chest pain and high blood pressure. In people who already have heart disease, anxiety disorders can increase the risk of a severe heart problem. Anxiety can have the same effect on our Respiratory system and cause Rapid, shallow breathing. It can also worsen symptoms of Asthma.

Excretory and Digestive systems

Another part of the body affected by anxiety is your excretory and digestive system. Some sufferers experience stomach aches, nausea, diarrhoea, and other digestive issues. Loss of appetite can sometimes happen too. Researchers have also linked anxiety disorders and Irritable Bowel Syndrome (IBS). 

Immune system

Anxiety triggers your ‘flight-or-fight’ stress response and releases a flood of hormones. Under short-term stress, your immune system may get a brief boost before returning to normal after the tension eases. But, under chronic stress, your body does not receive the hormonal signal to return to normal functioning. This lack of normal function can weaken your immune system, leaving you more vulnerable to infections and illnesses. 

Anxiety disorder can cause other symptoms, including:

  • Muscle tension
  • Insomnia
  • Depression
  • Social isolation
  • Startling easily
  • Nightmares
  • Insomnia
  • Sadness
  • PTSD-associated flashbacks

Tips to improve your anxiety symptoms now

1. Take a deep breath. 

Taking slow, deep breaths from your Diaphragm will trigger your relaxation response. This exercise will signal your body that it can relax its fight-or-flight mode. 

How to do this:

Inhale to a count of four, starting at your belly and then moving into your chest. Hold your breath for four counts. Then exhale to four counts. 

2. Get active. 

Regular cardiovascular exercise is one of the best ways of combatting anxiety. For example, a brisk 30- to 60-minute walk releases endorphins that lead to a reduction in stress. 

Try this: 

Start your day with a walk, create a list of physical activities you enjoy, and schedule them into your week. Great examples of cardiovascular exercise include: 

  • Rowing
  • Running
  • Rollerblading
  • Hiking
  • Biking
  • Dancing
  • Swimming
  • Surfing
  • Step aerobics
  • Kickboxing
  • Soccer
  • Tennis 
  • Basketball

3. Sleep well. 

Sleep deprivation is another big trigger of anxiety. Struggling to sleep can cause stress and worsen existing symptoms, creating a vicious cycle.

Try this: 

Download my free recording: ‘Yoga Nidra for Deep Restorative Sleep’ from my website (JayneyGoddard.com). This guide is a 20 meditation that many people have found helpful in sending them to sleep.

4. Avoid caffeine. 

Managing anxiety is as much about what you do as what you don’t do. For example, caffeine can drive worry and increase the production of inflammatory Cortisol.

Try this: 

Cut out caffeinated foods and beverages and replace them with nourishing foods and drinks. For example, I often encourage my clients to incorporate green smoothies into their diet. They are delicious and will help crowd out less beneficial foods and drinks.

5. Get support.

If you are struggling with anxiety, stress, or even getting to the point of burnout, you must get some help. The Complementary Medical Association is among the world’s leading associations. They boast highly qualified complementary medical and natural wellness professionals. To access their database of professionals and find a practitioner you’d like to work with, visit The CMA website.

If you have any questions regarding holistic allergy treatments, please visit my website or reach out on one of my platforms. I adore hearing from you.

All my love,

Jayney

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