Anxiety, What Can We Do to Reduce and Manage It?

05/01/2025

FREE BOOK January 13, 2025, 1 day only
I've published a book under the penname Janette Brian. It will be free for 1 day only on Amazon. If you would like a free copy, you can find it by using the link below on January 13th. If the link doesn't work, I've also posted the link in a comment below. https://www.amazon.com/dp/B0CR8PMTXT

21/06/2024

19/06/2024

Research shows that people who are more connected with nature are usually happier in life and are more likely to report feeling their lives are worthwhile.

19/06/2024

Nature is an important need for many of us. Nature helps keep us emotionally, psychologically, and physically healthy. Nature includes green spaces like parks, woodland, forests and blue spaces like rivers, wetlands, beaches or canals. It also includes trees on a city street, private gardens, verges and even indoor plants. Even watching nature documentaries is good for our mental health. The benefits of nature can be made available to every one of us no matter where we live.

17/06/2024

Free Book Promotion Limited time only: June 19, 2024

If you're suffering from anxiety and want to start learning more about the chemicals in your body that trigger anxiety symptoms, this book is for you. You'll also read about common lifestyles triggers that can make your anxiety worse and techniques and skills you can learn to reduce or manage symptoms. Type "BOOK" using the "Send Message" button and I'll share the Amazon link with you. You can "purchase" the book for free and read it on Kindle. Best wishes in your journey to manage anxiety.

16/06/2024

15/06/2024

Exposure to water either in person or virtually — has a positive and measurable effect on our mental, emotional and behavioral health. These 'blue spaces' are becoming a common way for people to alleviate their stress and achieve a state of inner calm. This weekend would be a great time to spend outdoors

15/06/2024

A simple reminder as we go into the weekend. Spending time in nature can improve mood, reduce stress and anxiety and lower the risk of depression.

05/06/2024

The Science of Procrastination

What is the science behind procrastination?

Procrastination is caused by conflict between the pre-frontal cortex, which is responsible for decision-making and planning and the limbic system, the pleasure-seeking part of the brain (Spencer 2023)

The prefrontal cortex understands the importance and long-term benefits of completing tasks promptly. It urges you to take action to be productive However, the limbic system seeks immediate gratification, seeking pleasure while avoiding discomfort or effort. It tempts you with distractions and short-term rewards, pulling you away from what you know you should be doing.

Procrastination can be triggered by negative emotions such as anxiety, fear of failure, and feelings of being overwhelmed. To cope with these negative feelings, a person may use procrastination as a coping mechanism. Postponing tasks temporarily relieves the distress created by these negative emotions but ultimately creates a vicious cycle of increased stress and decreased productivity.

04/06/2024

The Link Between Emotional Intelligence and Anxiety
Research has revealed a clear link between emotional intelligence and anxiety.
People with high emotional intelligence dealt better with anxiety than those with low emotional intelligence.
Emotional intelligence helps a person to better understand potential stressors. If you have high EQ, you perceive the world as a less threatening place; People with high EQ are skilled at tempering their feelings of aversive hyperarousal, and have learned to more easily return to a calmer state of being.
Three Examples of EQ Skills:
• Recognizing and understanding emotions
People with higher EQs are better at understanding and managing their emotions, which may help prevent the development of emotional states associated with anxiety disorders. They can also identify the emotions that contribute to anxiety, such as fear of dealing with things they don't want.
• Coping with reactions
EQ allows people to recognize and cope with a range of reactions, including feelings that threaten their safety or self-esteem. People with low EQs may detach from these feelings and react inappropriately, which can lead to guilt and shame that can make anxiety worse.
• Grasping stressors
EQ can help people better understand potential stressors, which can make the world feel less threatening and help them return to a calmer state.
What is Emotional Intelligence and how can it help you reduce anxiety?
Emotional Intelligence is, in its most simple definition, the ability to recognize and evaluate our own feelings and those of others, and to deal with these same feelings. This ability is a key element in combating anxiety and stress.
Three Activities that help Improve Emotional Intelligence Include:
1. Relaxation exercises - When you experience anxiety, your body tenses. Exercise will decrease the tension very quickly. Another strategy is to exert tension on a part of the body, and progressively loosen the muscles on which you exerted tension. Repeat for 5 minutes. For example make a fist and tense the muscles of your right arm, then slowly relax those muscles. Repeat with the other muscles of your body.
2. Exploration of future events - If you are concerned about something specific, write about what you could do if this event happens. By exploring various strategies you can take if a certain event occurs, you demystify the unknown. Anxiety arises when the mind faces the unknown. By exploring alternatives - “What if…” - you are decreasing the cause of anxiety and preparing yourself mentally and emotionally to deal with all possible scenarios.
3. Keeping a journal - Write your concerns in a journal each day. Reread your journal and see if any patterns emerge. This helps you to discover the situations that trigger your anxiety. Once you understand situations that trigger your anxiety you can explore actions you can take to prevent it. You can’t always avoid what causes you anxiety, but you may be able to find ways to reduce the emotional upheaval. For example if graphic images on the news are too shocking you may choose to read the news instead. Another strategy would be to reduce exposure. For example, rather than watch the news several times a day you check the news only once per day. A third option would be to use distraction to reduce anxiety in the moment it occurs. For example you could distract yourself during the news with a hobby that occupies your hands like a fidget spinner.
There are many other strategies you can practice to improve your emotional intelligence. It takes times and practice, but the investment is worth it.

02/06/2024

Evidence supports the existence of neuroplasticity, one of the most important processes of the brain.
“Neuroplasticity” refers to your brain’s ability to restructure or rewire itself when it recognizes the need for adaption. In other words, it can continue developing and changing throughout life. This is great news!
Neuroplasticity also seems to have promise as a potential treatment for certain mental health conditions such as depression or anxiety.
Exercises that promote positive neuroplasticity may help “rewrite” these patterns to improve well-being.
Rewiring your brain might sound pretty complicated, but it’s absolutely something you can do at home.
One way to rewire you brain is through music. Music has several brain benefits. It can help improve your:
• mood
• ability to learn and remember new information
• concentration and focus
Music Therapy also appears to help slow down cognitive decline in older adults.
Research suggests music, especially when combined with dance, art, gaming, and exercise, helps promote neuroplasticity.
If you’re not very musical that’s OK! Even listening to music regularly can help increase brain neuroplasticity. Listen to your favorite playlist — it’s good for your brain.
Adapted from Healthline

31/05/2024

The Link Between Emotional Intelligence and Anxiety

Research has revealed a clear link between emotional intelligence and anxiety.

People with high emotional intelligence dealt better with anxiety than those with low emotional intelligence.

Emotional intelligence helps a person to better understand potential stressors. If you have high EQ, you perceive the world as a less threatening place; People with high EQ are skilled at tempering their feelings of aversive hyperarousal, and have learned to more easily return to a calmer state of being.

Three Examples of EQ Skills:

• Recognizing and understanding emotions
People with higher EQs are better at understanding and managing their emotions, which may help prevent the development of emotional states associated with anxiety disorders. They can also identify the emotions that contribute to anxiety, such as fear of dealing with things they don't want.

• Coping with reactions
EQ allows people to recognize and cope with a range of reactions, including feelings that threaten their safety or self-esteem. People with low EQs may detach from these feelings and react inappropriately, which can lead to guilt and shame that can make anxiety worse.

• Grasping stressors
EQ can help people better understand potential stressors, which can make the world feel less threatening and help them return to a calmer state.

What is Emotional Intelligence and how can it help you reduce anxiety?

Emotional Intelligence is, in its most simple definition, the ability to recognize and evaluate our own feelings and those of others, and to deal with these same feelings. This ability is a key element in combating anxiety and stress.

Three Activities that help Improve Emotional Intelligence Include:

1. Relaxation exercises - When you experience anxiety, your body tenses. Exercise will decrease the tension very quickly. Another strategy is to exert tension on a part of the body, and progressively loosen the muscles on which you exerted tension. Repeat for 5 minutes. For example make a fist and tense the muscles of your right arm, then slowly relax those muscles. Repeat with the other muscles of your body.

2. Exploration of future events - If you are concerned about something specific, write about what you could do if this event happens. By exploring various strategies you can take if a certain event occurs, you demystify the unknown. Anxiety arises when the mind faces the unknown. By exploring alternatives - “What if…” - you are decreasing the cause of anxiety and preparing yourself mentally and emotionally to deal with all possible scenarios.

3. Keeping a journal - Write your concerns in a journal each day. Reread your journal and see if any patterns emerge. This helps you to discover the situations that trigger your anxiety. Once you understand situations that trigger your anxiety you can explore actions you can take to prevent it. You can’t always avoid what causes you anxiety, but you may be able to find ways to reduce the emotional upheaval. For example if graphic images on the news are too shocking you may choose to read the news instead. Another strategy would be to reduce exposure. For example, rather than watch the news several times a day you check the news only once per day. A third option would be to use distraction to reduce anxiety in the moment it occurs. For example you could distract yourself during the news with a hobby that occupies your hands like a fidget spinner.

There are many other strategies you can practice to improve your emotional intelligence. It takes times and practice, but the investment is worth it.