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5 Things that Can Make Your Anxiety Worse

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5 Things that Can Make Your Anxiety Worse

Anxiety has become so common among people that common cold doesn’t seem that common anymore. Feelings of worry, nervousness, or unease about things are very easy to be found. Human emotions have become more suppressed with the want of succeeding in life, we have lost touch with our true selves. 

We have become obsessed with uncertain outcomes that give us a feeling of anxiety. The strong desire or concern to do something or for something to happen that is not even in our control is what takes over our rational thinking most of the times. We aren’t helping it with our habits either.

Our lifestyles have become so cumbersome that things that worsen our anxieties have become more acceptable. We don’t even realize what some of the innocent-seeming habits we possess can be the cause of our anxiety. Let’s discuss some of those today.

1. Irregular Sleep

5 Things that Can Make Your Anxiety Worse

Everyone is after busy lives these days, having no time to rest has become the new hip. People brag about how little sleep they get. It is sort of becoming a competition where we top the other person by telling them how little sleep we are getting. Having no sleep pattern messes up our body, this is something that we will eventually realize.

Working hard is misconstructed as late nights and early mornings, meaning no rest whatsoever. Another reason that people have difficulty falling asleep is spending time on social media with fear of missing out (FOMO) lingering over our shoulders – this has been seen to be a reason for anxiety in many people.

“The minute anyone’s getting anxious I say, ‘You must eat and you must sleep.’ They’re the two vital elements for a healthy life.”

-Francesca Annis

Worrying about our work, life, and whatnot already makes it difficult to fall asleep for people with anxiety, now, add to that spending hours scrolling through various apps that cause more anxiety – the result is irregular sleep. 

Irregular sleep doesn’t only impact our physical health negatively, but our mental and emotional health is affected as well – anxiety being one of them.

2. Stress and Conflict

5 Things that Can Make Your Anxiety Worse

Stress has become a great part of everyone’s life. There are a lot of things that have started taking over people’s will to spend time for themselves, even when free there is something to think about. Personal and professional are not the only worries for people now, economical, political, environmental, etc. all take precedence because of people becoming more aware.

“It is not a daily increase, but a daily decrease. Hack away at the inessentials.”

-Bruce Lee

It is a good thing, obviously, but we don’t know how to stop or when to stop. Knowing the line when we take our thinking to the level of it becoming harmful to us is becoming more difficult. Not only that people have been becoming less patient because of always being in a rush to be somewhere, but this has also disrupted communication among people.

Between what is said and not meant, and what is meant and not said – conflicts are rising –  important things are often lost and actual thoughts forgotten. The fear of saying something other than what you want to, of offending someone, of uncountable other things – stops people from even trying to put their ideas across.

“Peace is not the absence of conflict, it is the ability to handle conflict by peaceful means.”

-Ronald Reagan

On the other hand, the ease of putting your thoughts out there easily through social media has also made people speak (or type) without thinking. Lack of communication can cause a lot of problems not only in your personal life but your professional life as well – so many people have lost jobs because of one wrong tweet they sent out without thinking. All of these things, make your anxiety worse.

Be mindful of what you put out and be mindful of what you let yourself invest your energy in.

3. Watching and/or Reading a Lot of Negative News and/or Stories

5 Things that Can Make Your Anxiety Worse

All of us have our fair share of problems. This makes starting our day with optimism difficult. Clearing our mind of negativity or negative thoughts is something everyone is seeking right now. You need a positive attitude to take on your day with vigour.

News usually doesn’t bring you happy things. Reading or watching News first thing in the morning isn’t a good idea because it somehow will set the tone for the day. There’s not much you can do about a lot of sad things that will be shown. You need to learn to not let it affect your day.

Some people fall into the rabbit-hole of reading or watching one sad story after another – may it be in the form of novels, articles, videos, audiobooks, etc. – this can often lead to us not feeling good about a lot of things. Anxiety reaches the roof as you go on reading. After you close the book or whatever it is that is bringing you the negativity, you can feel your anxiety levels rising.

“Quit sharing bad news and gossip you aren’t a garbage truck.”

-Grant Cardone

If you are someone who doesn’t know when to stop when reading or watching what is wrong with the world or people or horrific situations, you might want to look for ways to not let yourself continue with the habit. It is detrimental to your mental health – it increases your anxiety which also happens because you become more paranoid.

4. Too Much Social Media

5 Things that Can Make Your Anxiety Worse

There is such a thing as “too much social media.” We have become so used to checking our phones every few minutes that if we don’t have our phones we immediately start feeling FOMO (Fear of missing out) which leads to anxiety. Following other people who flaunt their wealth will often make people feel dissatisfied from their own life.

“Social media is addictive precisely because it gives us something which the real world lacks: it gives us immediacy, direction, and value as an individual.”

-David Amerland

People with insecurities can easily get their insecurities triggered which again leads to anxiety. This is why social media detox is becoming a thing. Social media detox allows people to gain perspective on their relationship with social networks. It also gives them a chance to deal with the anxiety caused by social media addiction.

5. Saying Yes to Too Many Things

5 Things that Can Make Your Anxiety Worse

You will often see “saying yes to things” in people’s goals list. The other extreme is a problem as well. Some people do not know how to say “no” which leads to them taking on more than they can deal with – overfilling their plates, biting more than they can chew – you can call it whatever you want, but it makes people more anxious.

Learning to say “no” is a skill all of us need to learn. Not saying “yes” might make us lose opportunities, but not saying “no” becomes detrimental to our health. Saying “yes” to everything also brings things we don’t want. Add saying “no” to negativity in your list so that you can learn to put yourself first.

“Learning to “just say no” to emotional reactions isn’t repression. Saying no means not engaging the frustration, anger, judgment, or blame. Without engagement, you won’t have anything to repress.”

-Doc Childre

When you understand that you are who you should be putting first, it becomes easier to accept or deny things. You don’t end up taking a lot more than you can do, and that helps you not be overwhelmed by things you need to do, which leads to our work not being associated with the feeling of anxiety.

Final Thoughts

5 Things that Can Make Your Anxiety Worse

We need to make lifestyle changes to make our life more meaningful and less stressful. You have to focus on things that bring more positivity in your life and help you achieve a state of mental peace. Habits that you form should help you become a better person, they shouldn’t be the cause of problems.

Learn to identify what causes you anxiety or even increases it a bit, and find a solution to either get it out of your life or at least find a way to deal with it better.

Health

How to Protect Your Mental Health During Covid-19?

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stay healthy

Feelings of anxiety, depression, fear, and concern that many people may have when it comes to coronavirus (COVID-19) are quite restraining. This virus carries with it the possibility of death and that is exactly one of the reasons for our fear. That is why we offer you the following tips to help you deal with it.

Try to Keep Perspective

While it is reasonable for people to be concerned about a pandemic outbreak, try to remember that public health professionals around the world are working hard to fight the virus, treat the infected, and develop a vaccine as quickly as possible.

Find a Healthy Balance in Following Media

Exposure to large amounts of negative information can increase feelings of anxiety. While it is important to be informed, it may be helpful to limit their input if it upsets you or your family and you have trouble calming down and resuming regular activities after watching and hearing such news.

Find Quality Information

Get information from reliable sources but be moderate in that as well. It is recommended to reduce the search for new information to a minimum, so instead of checking and looking for new information often during the day, do it in the morning and, less often, in the evening. In the second case, you may have trouble falling asleep because your brain will be processing what you read instead of ‘letting’ you fall asleep. 

In general, this item, which is related to finding quality information, will essentially help you keep your perspective and be more controlled.

Try to Keep a Calm Approach to Everything

Widespread panic can complicate efforts to effectively manage the pandemic on a personal level. Do your best to stay calm and follow only official advice, especially regarding respecting proper hygiene habits and keeping your distance.

Maintaining Mental Health During Self-Isolation or Quarantine

There are several ways to maintain your mental health during periods of self-isolation or quarantine:

  • Remember that this is a temporary period of isolation to slow down the spread of the virus.
  • Remember that your efforts help others in the community to avoid the coronavirus.
  • Stay connected with friends, family, and colleagues via email, social media, messaging or calling.
  • Engage in healthy activities that you enjoy and relax. Moderate betting at bookmakers with the best deposit bonuses gathered on bookmaker-expert.com/bonus/deposit/ is one of the options.
  • Stick to a regular sleep routine and eat healthy foods.
  • Seek help in teas and tinctures.
  • Try to maintain physical activity.
  • Establish routines as best you can and try to look upon that period as a new experience that can benefit your health.
  • For those who work from home, try to maintain a healthy balance by setting certain working hours, regular breaks and, if possible, establishing a dedicated workspace.
  • Avoid news and social networks if that bothers you.

Children and Younger People

Families and caregivers of children and young people should talk openly with them about the coronavirus and the pandemic. Try to connect the facts without causing panic in a way that is appropriate for their age and temper. It is important to listen to any questions they have that will let them know that they are safe and that it is normal for them to feel anxious.

If the media or news is too much for them, encourage children to limit their exposure to them.

Health Workers

Healthcare workers may feel additional stress during the Covid-19 pandemic. This is a normal reaction of the body in these unseen circumstances. Coronavirus arouses such feelings. They are not a sign of weakness and it is important to acknowledge that. 

There are practical ways to manage mental health during this time, including:

  • Enough rest during working hours and between shifts.
  • Eating healthy food and engaging in physical activity.
  • Keeping in touch with colleagues, family, and friends by phone or apps.
  • Being aware that you can access mental health support at work. If you are a manager, try to create mentally healthy work habits.

It is important that the public recognizes the pressure that health workers are under and takes steps to support them wherever possible. Following government advice in their countries on ways individuals can help slow the spread of the virus will support health workers who save lives and keep people safe.

Seek Support

It is normal to feel scared or stressed while listening about the Covid-19 pandemic. We encourage people who have had mental health problems in the past to:

  • Activate the support network.
  • Acknowledge the feeling of anxiety immediately.
  • Seek professional support if they have difficulty.

Instead of conclusion… Guys, like every pandemic throughout history, this one will pass, too. Stay strong!

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Health

Five Things to Remember for a Healthy 2021

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Using masks? Check. Stocked up on handwash and sanitizer? Ages ago. Practicing social distancing and buying groceries in bulk? Like lives depend on it.

The Covid-19 pandemic has made all of us realize the necessity of prioritizing our well-being, be it mental, physical, or emotional. Navigating the realm of health has become quite the challenge with all sorts of information (and misinformation!) from different sources floating about. Here we have put together a handy list of things that you absolutely cannot overlook when it comes to staying healthy this year, so read on!

Don’t skip meals

The advent of the New Year sees people everywhere making resolutions, the most common of which is related to weight loss. While it’s great if you want to lose weight or meet other fitness goals, it is important to take care of your nutrition as well. Skipping meals, especially breakfast, and drastically cutting calories have a greater negative impact on your health than you might expect. Instead, choose foods that are nutrient-dense and high in protein, healthy fats, and fiber. Incorporating natural immunity boosting foods and anti-inflammatories like ginger and turmeric are also great options to consider.

Also, Read Benefits of Doing Yoga Regularly

Prioritize Exercise

Don’t just bank upon dieting to meet your health goals and instead also exercise regularly during the week. Switch it up by alternating between light cardio, bodyweight-based strength training, aerobics, pilates, and yoga— all while staying home of course. If you live in a low-risk area, you could even consider early morning brisk walks.

Screen time and sleep

It is very easy to neglect the harmful effects of long exposure to digital screens, which have become an inalienable part of life in lockdown. In addition to causing eye strain and lowing attention span, laptops, smartphones, and TV screens are also known to produce harmful blue light. This has been scientifically proven to accelerate the degeneration of retinal cells which ultimately causes loss of vision, and it has also been linked to irregular sleep cycles. We suggest staying away from screens for at least a full hour before going to bed to ensure sound sleep. That said, it is also crucial that you get a solid 8 hours of sleep at night to keep those grey cells running smoothly.

Mental Health

It goes without saying that this pandemic has been unprecedented in most of our lives. Alienated and isolated from everybody else, the lockdown woes have crept up on all of us at some point, so you must stay vigilant about your mental health. Engage yourself in an interesting hobby, reconnect with family and friends, equip yourself to deal with stress, or practice mindfulness and meditation to keep the blues at bay.  

Emotional well-being

This turbulent time has also left us grappling with a spectrum of emotions from good to bad. With the beginning of a new year and a new time, it is important to process, validate, and talk about all these emotions, maintain a positive outlook and connect to people with enthusiasm and optimism.

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Health

The Good Side of The COVID Crisis

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I know you must be feeling skeptical about this; I mean, what can be good about anything that has to do with the COVID-19 pandemic, which brought the world to a halt? 

But there are some silver linings and corners of positivity in this whole scenario. Here we will list out all the good things that have happened or are happening right now due to the crisis we are facing!

Nature is Thriving

With less human activity and reduced water traffic, the waters in the canals of Venice are becoming clearer by the day. Fleets of white swan were spotted in the waters, a rare visitor over the last several years. 

In Mumbai’s Marine Drive, schools of dolphins were seen playing around, as the ports were closed, and barely any water traffic and pollution were there to keep them away. Unusual sightings of dolphins have also been reported from the ports of Cagliari, Sardinia. Devoid of ships, as seen on a typical busy day, the marine lives thrive and have relief in the peaceful, calm, human-less waters!

Herds of deer were seen roaming around in Japan’s streets. With no crowds or traffic, the animals were seen having a gala time exploring the usually busy and bustling city streets.

More than 70,000 Olive Ridley sea turtles were seen nesting on an empty beach in Odisha, located along the eastern coast of India. These beaches, usually abuzz with human activity in the tourist seasons, were deserted because of the nation-wide lockdown in place, and thus left at peace for these turtles. While in Brazil, 97 Hawksbill sea turtles, a critically endangered species, hatched on a deserted beach. Moreover, a similar occurrence has been reported in Florida, where a high number of Leatherback turtles have surfaced on the shores. 

In Canada, orcas have been spotted swimming further into regions where they were not seen venturing before. In fact, dolphins, seals, and other marine animals have been spotted in areas where they have not been seen for decades!

In Llandudno, North Wales, usually shy mountain goats came down from the higher altitudes and were seen freely roaming the streets of the town. Meanwhile, wild boars were seen exploring Barcelona’s city streets, an incredible sight in the bustling and one of the busiest parts of Spain. 

In San Francisco, packs of coyotes were sighted roaming on the streets, whereas in Nara Japan, Sika deer were seen exploring empty streets and subway stations. 

In South Africa, wild penguins were spotted roaming the streets, and in Argentina, sea lions were seen chilling out near storefronts!

Cleaner Air

With less number of vehicles, shutting down of factories and industries, the air has become cleaner in unprecedented ways. Recently, residents in Jalandhar, India, were able to see the Himalayas’ Dhauladhar range from their houses due to cleaner air. 

Moreover, Delhi, the country’s capital and one of the most polluted metros on Earth, recorded good air quality index levels for the first time in several years. Other big cities like New York, São Paulo, London, Bogota, and others have also recorded better air quality due to lower pollution levels. 

In Italy, air pollution levels have dropped by 40%, whereas China has also seen a dramatic drop in its pollution levels. According to NASA, the nitrogen dioxide levels in busy cities of China have dropped by 10-30%. The current crisis is also leading to the largest ever decline in annual carbon emission levels. This has led to some reversal of greenhouse effects caused by human activities in recent years. 

Social Bonding

Adults and children are all locked inside homes due to the forceful timeout created by the virus. Although it leads to occasional struggles, overall, it has given people a chance to reconnect better with their families. 

We have been consumed so much by our busy lives and technology craving habits, that our family ties and socialization had taken a back seat over the years. The pandemic has given all of us the time to connect with our friends, families, and dear ones.

From doing household chores to bringing down forgotten board games, families are bonding in all kinds of wonderful ways. 

Community Bonding

For the first time in life, we as a generation are facing a common enemy. Everyone around the globe has never been united like this with such a singular yet massive cause.

The love, support, and prayers for each other across communities have brought a remarkable sense of unity and keeps reminding everyone in the crisis that we are in this together!

Self-Development

Now is the time when you can finally focus on yourself. From learning new skills to completing courses, reading, writing, or simply enjoying me-time, or indulging in your long-forgotten hobbies, the quarantine can be your long path of self-discovery!

Community Heroes

This crisis has brought out some of the best of people into the frontline. From doctors and nurses striving daily, there have been thousands of volunteers worldwide who are helping vulnerable people with food, money, sanitization, and other necessities. 

Many people have come forward to feed and care for strays and animals going without food after being abandoned by their humans or running out of their daily source of meals due to closed shops, fewer people, and empty roads.

Final Words

It is a tough time where everything seems uncertain. But you have to search for positivity and keep your hopes up. Believe that there is a light even in the darkest corners. 

Keep adding more such good things happening around the world, in nature, and amongst people. Look at the silver lining, keep hoping, stay positive, and spread that positivity all around you every day. Finally let me finish off with a wonderful quote that Buddha said, 

“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so let us all be thankful.”

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