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Relieve Anxiety

A Surprising Remedy For Anxiety

anxietyWhat makes you most anxious—your finances, public speaking, expressing yourself in relationships, your health?  We all have areas of life that put us on edge.  There are many good strategies to use in those specific situations to handle how you feel.  These include pre-planning, practice, and breaking these situations down into small doable actions that you can step into little by little.

Yet, what if your anxiety is more generalized?  What if it comes up in many situations?  In this article, we’ll explore a powerful practice that you might not associate with anxiety, but which can make a dramatic difference in how confident, relaxed, and empowered you feel in all situations in your life.

So, what is this surprising remedy and how does it work?

The answer is strength training.  That’s right, strength training, as in lifting weight.  Now, before you shake your head, let me explain.

When you practice strength training, your muscles begin to strengthen in the first few weeks and this increased strength makes you feel stronger emotionally as well.  Strength training is also progressive.  You get stronger and stronger the more you do it.  You can very tangibly mark your progress as you are able to lift heavier weights and/or do more sets and repetitions.  This is powerful positive reinforcement that makes you feel good about what you’re doing.

When you feel stronger, you feel more capable.  In contrast, when you are anxious, you feel like you might not be up to the challenges you face.  Feeling stronger gives you a generalized feeling of strength that translates into empowerment.

Strength training is also a routine that you can learn to rely on.  It gives you predictable and repeatable results, which is emotionally satisfying and comforting.  You feel more control in your life, when you know you can practice your routine and get reliable results.  These results include not only changes in your muscle tone and strength, but also in your brain and body chemistry.

A good strength training workout releases endorphins which help you relax and feel positive.  Strength training has also been shown to stimulate neuro-genesis in your brain—in other words, it promotes the production of new brain cells.  These new brain cells expand the neural connections in your brain, which help you see new possibilities and learn new skills.  For example, some of my best writing comes right after a good workout—and I often get some of my best inspirations and problem solutions during or after my physical training.

By focusing on feeling the muscles that you are working, strength training becomes a meditation.  It trains your mind to focus, be present in your body, and let go of other distractions.  This is a powerful skill that you can apply when you are feeling anxious.  You can focus on being present in the actions you’re taking and watch your anxious feelings fade to the background.  Have you noticed that once you’re involved in doing something you get in the flow and your anxiety dissolves?

Now, you might have an idea that strength training is for athletes or bodybuilders and that it takes hours and is very hard work.  It can be, but it doesn’t have to be.  You can get good results from doing a few exercises, for a few minutes, just a few times per week.

The key is to do exercises that involve your whole body and do the exercises to the point where you feel your muscles working and you feel yourself breathing deeply.  This tells you that you’re putting some pressure on your muscles and bones, so they will respond by getting stronger.  As you get stronger muscles and bones, you’ll not only be healthier and feel better, you’ll stand more upright and look better, too.  This will give your confidence another boost.

Here are a couple simple exercises to get you started:

1. Squat down as deeply as you can, while keeping your feet flat on the ground and raising your arms up overhead.  Do 1-3 sets, of 8-15 repetitions, 3 times per week.  You can make this more challenging by holding hand weights.

2. Hold the top of a pushup position with your arms and body straight while raising one leg, then the other, a few inches off the ground.  Do 1-3 sets, of 8-15 repetitions, with each leg, 3 times per week.

Once you get started and begin to feel stronger, you may want to learn more exercises and vary your routine.  This will make things more interesting and be even more effective.  Strength training is a great example of how you can use your body to shift how you think and feel.

I’d love to hear your favorite strengthening exercises in the Comments below.

P.S. Take this free Holistic Fitness Quiz to learn more tips on how fitness training can positively shift how you think and feel!

Categories
Deal With Stress Relieve Anxiety

3 Steps From Stress to Empowerment!

Success winner womanWith all the talk about stress these days, you’d think we’d all be very aware when we are stressed-out and understand the consequences of it. However, over the past 30 years working with clients and myself, I’ve discovered that we often don’t fully understand the magnitude of the impact of stress. Most of us are not aware just how stressed we are and what this is doing to us. In this article, we’ll look at the effects of stress, it’s source, and three simple steps we can take to immediately shift out of stress mode into empowerment!

Chronic stress has wide-ranging mental-emotional-physical consequences, including:

-the inability to focus and concentrate,
-insomnia,
-cycles of anxiety and/or depression,
-cycles of binging on food, alcohol, or stimulants,
-muscle tension, high blood pressure, and cardio-vascular disease,
-difficulty breathing and asthma,
-chronic fatigue, chronic pain, inflammation, and fibromyalgia,
-indigestion, acid reflux, and irritable bowel syndrome,
-inhibition of immune response leading to susceptibility to colds, flu, and even cancer or AIDS,
-suppression of the reproductive and hormonal system,
-diabetes. . .

Recent medical research points to the fact that up to 95% of all doctor visits are stress-related. While we may think that we need to go to the doctor to get medicine to make us better, what most of us really need first and foremost is to learn to consciously relax, while reducing, reinterpreting, and handling the stressors in our lives. If we do that first, I think we’ll be amazed at how the phenomenal intelligence of our bodies takes over and resolves the majority of our physical issues.

So, let’s take a look at the source of stress and three simple steps we can take to reduce it right away.

According to “The Relaxation and Stress Reduction Workbook” (New Harbinger Publications, Inc., Oakland, CA, 2008, p.1), “Stress results from any change you have to adapt to.”

These changes can be related to environmental, social, or physiological factors.

Environmental factors include moving to a new home or place of work, weather, pollutants, noise, traffic, pollens, and environmental fields such as electro-magnetic, x-ray, microwave, and cell-phone transmissions.

Social factors include the demands of others on your time, energy, and attention, work deadlines and presentations, interpersonal conflict, financial difficulties, and forming, shifting, or ending relationships including marriage, divorce, and the death of loved ones.

Physiological factors include growing stages, menopause, lack of exercise, poor diet, inadequate sleep, sickness, injuries, and aging.

Though these changes have a great impact on the stress you feel, there is one thing that differentiates those who will feel overwhelmed from those who will handle these changes and thrive. I believe this one element is really THE FACTOR when it comes to stress.

It’s this: how you interpret the changes that are happening.

No matter what happens in your life, how you interpret it makes all the difference. The interpretive lens you bring to any event will determine if something stresses you out or inspires you to effective action.

Stress researchers Lazarus and Folkman emphasize just this point. They say that, “Stress begins with your appraisal of a situation. You first ask how dangerous or difficult the situation is and what resources you have to help you cope with it. Anxious, stressed people often decide that (1) an event is dangerous, difficult, or painful and (2) they don’t have the resources to cope.” (p. 2, TRSRW)

In other words, how you interpret and label your experience is the key factor—and this is such an empowering point!

Why is it empowering? Because it says that the stress you experience is an inside job. The stress you feel is the result of how you are looking at things. It’s the result of how you are thinking and feeling about what’s going on. If stress is a result of something you are doing internally, it is something you can change. You can choose to interpret events and circumstances differently. You can choose to take effective action.

So, the next time, you feel the slightest hint of stress rising up in your body, here are 3 simple steps to get a handle on stress and shift into empowered action:

1. Insert a mental pause. Stop what you’re doing, take a deep breath, and observe yourself. Just taking a brief time-out can interrupt the build-up of stress.

2. Notice what you are thinking, how you are feeling emotionally and physically, and what you are doing. Notice the words and images in your head, the emotions and physical sensations in your body, and the actions you feel compelled to take when you think and feel this way. See if it’s possible to just notice these layers of your experience and accept them, without judging yourself as “good or bad.”

Calmly observing and accepting yourself “just the way you are” and events “just the way they are” is a huge stress reducer.

3. Ask yourself “What is one thing I can do right now to move this situation in a positive direction?”

If you take a few moments to go through these 3 simple steps, you’ll immediately take the edge off your stress and feel more relaxed and empowered.

Enjoy your practice!

P.S. Click Here for an amazing guided audio experience to release stress and shift into a relaxed, positive, empowered inner state!