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How To Beat Stress Anxiety And Depression

Cause Of Irregular Heartbeat From Anxiety

How To Beat Bipolar, Anxiety, and Depression

Your heart works in mysterious ways, and the truth is that it’s not entirely clear why anxiety leads to heart arrhythmia. While there are two causes that are well known , there are also times when your heartbeat may simply be altered as a result of the hormones, chemicals, and electrical impulses happening in your body.

That said, there are two issues that are known to cause an irregular heartbeat. These are:

How Can I Identify The Signs Of Stress

Everyone experiences stress. However, when it is affecting your life, health and wellbeing, it is important to tackle it as soon as possible, and while stress affects everyone differently, there are common signs and symptoms you can look out for:15

  • feelings of constant worry or anxiety
  • feelings of being overwhelmed

For full details on tips on getting a good nights sleep read our guide How to sleep better and ten top tips for good sleep

7. Dont be too hard on yourself
  • Try to keep things in perspective.
  • Remember that having a bad day is a universal human experience
  • When your inner critic or an outer critic finds faults, try and find truth and exception to what is being said
  • If you stumble or feel you have failed, dont beat yourself up
  • Act as if you were your own best friend: be kind and supportive
  • Take a few minutes each day to appreciate yourself

Now, we would like to move on to a more detailed look at the causes and effects of stress. In this section we will focus on the effects prolonged stress has on your body, behaviour and emotions, and look at key causes such as relationships, money, work, alcohol and drug use.

Stay Off Social Media

Staying in touch with friends and the support network around you is always important when youre feeling stressed or anxious. But if you need to talk to your friends during Clearing, try to do so over text or by calling them.

Logging into social media on A level results day and seeing everyones posts about their results could make you feel worse about your own situation. Its also likely that your friends will only be posting about their successful uni applications, making you feel like the odd one out for having to apply through Clearing.

So stay offline until youve gone through the Clearing process and remember that youre not alone.

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Why Are Anxiety And Depression Often Co

Based on several studies, anxiety and depression are often co-occurring and work as a cycle. Seemingly, these two disorders anxiety and depression have a very close yet complicated relationship. The chance of acquiring depression becomes much higher when an anxiety disorder already exists. Nearly half of those with major depression also suffer from severe and persistent anxiety. One symptom can easily trigger the other, with anxiety usually preceding depression.

When To See Your Gp About Your Stress Levels

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If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend some form of counselling or cognitive behavioural therapy.

If your stress is causing serious health problems, such as high blood pressure, you may need to take medication or further tests.

Mental health issues, including stress, anxiety and depression, are the reason for one-in-five visits to a GP.

Also Check: What Anxiety Medication Is Safe With Suboxone

Cut Out Things That Add To Your Stress

Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.

Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.

Get Involved In Gardening

Sow seeds and try to grow vegetables. It requires a lot of patience to grow vegetables. You would learn a lot. You can grow microgreens with fenugreek, coriander, garlic, ginger, and many other herbs. This activity excites you and keeps you going actively every day. In addition to seeds, you can also add indoor plants to your interiors, and it would add great decor to your home.

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How To Handle Anxiety Effectively

In celebration of the release of my book, The Anxiety Toolkit, Ive put together a cheat sheet of 50 strategies you can use for beating anxiety and feeling calmer. The book expands on many of the following techniques, and includes tons more tools, strategies and ways to help anxiety. But this cheat sheet will give you a very solid start if youre searching for ways to reduce your anxiety and de-stress effectively today.

When To Seek Medical Care

How to BEAT Depression and Anxiety NOW
  • 1Talk to your doctor before trying supplements. While some herbal remedies or supplements may help reduce the symptoms of anxiety, they can also interact badly with certain medications or conditions. Before trying any supplement or herbal remedy, discuss the possible risks and benefits with your doctor.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Give your doctor a full list of any medications or supplements you are currently taking, including over-the-counter medications, prescription medications, and vitamins or dietary supplements.
  • Talk to your doctor about any physical health conditions or concerns you may have since these can affect what types of supplements you can safely use.
  • Get emergency medical care if you have symptoms of a severe allergic reaction while taking a supplement, such as difficulty breathing or swallowing, a rapid heartbeat, fainting or lightheadedness, nausea and vomiting, or swelling of your face, lips, tongue, or throat.
  • 2See your doctor if you have severe or persistent anxiety. Everyone deals with anxiety on occasion, but sometimes it can become overwhelming. If you feel like youre so anxious that its interfering with your everyday life, work, or relationships, talk to your doctor to discuss possible treatment options or get a referral to a mental health specialist who can help.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Also Check: Why Do I Have Anxiety All The Time

    Give Yourself A Bedtime

    With your busy schedule, theres no time for sleep, right? Some workaholics brag about only needing three or four hours of sleep a night, as if to say, Im more determined and committed than everyone else. But no matter what you might tell yourself, youre not a robot. Humans need sleep to function properly, so unless you beamed in from some nearby planet, this also applies to you.

    Whether you deal with insomnia, purposely limit your amount of sleep, or youre a self-professed night owl, chronic sleep deprivation makes you susceptible to anxiety. Do yourself a favor and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good nights sleep, the better quality of sleep youll have, which leads to a better morning as well.

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    Have All The Facts About Anxiety At Work

    Information is key when seeking to improve how we do anything, particularly at work. You wouldnt try to fix the broken printer without knowing how. Its the same with anxiety. Become informed and you can begin overcoming anxiety at work.

    Some of the key signs of anxiety include sleep deprivation, difficulty focusing, fatigue, heart palpitations and even trouble breathing. Anxiety can go far beyond normal levels of stress.

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    Three Ways To Beat Stress

  • Identify what creates stress for you and see if you can make changes in your life to reduce these stressors.
  • Learn relaxation techniques to help reduce your reaction to stressors, and cultivate intentional, helpful responses.
  • Cultivate resilience so that you can best handle life stressors that are not avoidable.
  • Establish Your Work Life Balance

    Infographic: How To Beat Stress &  Boost Happiness ...

    This is an ideal we all dream of. The perfect balance where we leave work at work. Have fun during our spare time. Exercise every day, and of course, eat a balanced and healthy diet. In reality, it can be hard to separate these parts of our lives. Work seeps into our free time with the constant buzzing of our phones to tell us we have another work email, while the same technology can mean our family is texting us with requests for shopping or because they forgot to walk the dog. You can help reduce your anxiety at work by clearly delineating that you should not be disturbed when you are at home or when you are at work unless its a real emergency. This will help you to make the distinction as well as everyone else.

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    Why Wont My Fear Go Away And Leave Me Feeling Normal Again

    Fear may be a one-off feeling when you are faced with something unfamiliar.

    But it can also be an everyday, long-lasting problem even if you cant put your finger on why. Some people feel a constant sense of anxiety all the time, without any particular trigger.

    There are plenty of triggers for fear in everyday life, and you cant always work out exactly why you are frightened or how likely you are to be harmed. Even if you can see how out of proportion a fear is, the emotional part of your brain keeps sending danger signals to your body.

    Sometimes you need mental and physical ways of tackling fear.

    Small Steps Big Impact

    Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment.

    However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being.

    Read on to learn how to incorporate these strategies in a way that makes sense for you.

    Also Check: How To Stop Having Health Anxiety

    Increase Your Magnesium Intake

    Magnesium is a very important part of a balanced diet. Without a proper level of magnesium, we cannot keep the chemicals within our brain stable, regulate our heartbeats, or synthesize our RNA and DNA.

    Required Ingredients:

    • Incorporate foods such as spinach, bananas, dry almonds, and/or soy milk.
    • If you do not enjoy these foods, magnesium capsules will suffice.

    Process:

    • Intake magnesium rich foods or a magnesium capsule each day for a highly functioning body and mind.
    • Make magnesium a part of your daily diet.

    Give Encouragement And Support

    5 Effective Ways to Beat Depression, Stress and Anxiety

    With so many people experiencing anxiety if you have a few members of staff you can be sure at least one of them has anxiety. You may have anxiety at work also. By encouraging and supporting your staff you can go a long way to reducing their anxiety, as well as your own, by creating a supportive environment where people feel able to share and ask for help. This will make for a more productive team overall.

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    How Can I Help Myself

    Face your fear if you can

    If you always avoid situations that scare you, you might stop doing things you want or need to do. You wont be able to test out whether the situation is always as bad as you expect, so you miss the chance to work out how to manage your fears and reduce your anxiety. Anxiety problems tend to increase if you get into this pattern. Exposing yourself to your fears can be an effective way of overcoming this anxiety.

    Know yourself

    Try to learn more about your fear or anxiety. Keep an anxiety diary or thought record to note down when it happens and what happens. You can try setting yourself small, achievable goals for facing your fears. You could carry with you a list of things that help at times when you are likely to be become frightened or anxious. This can be an effective way of addressing the underlying beliefs that are behind your anxiety.

    Try to learn more about your fear or anxiety. Keep a record of when it happens and what happens.

    Exercise

    Increase the amount of exercise you do. Exercise requires some concentration, and this can take your mind off your fear and anxiety.

    Relax

    Learning relaxation techniques can help you with the mental and physical feelings of fear. It can help just to drop your shoulders and breathe deeply. Or imagine yourself in a relaxing place. You could also try learning things like yoga, meditation, massage, or listen to the Mental Health Foundations wellbeing podcasts.

    Healthy eating

    Avoid alcohol, or drink in moderation

    What Is An Irregular Heartbeat

    An irregular heartbeat goes by many names. Some people refer to them as heart palpitations. Others refer to it as arrhythmia. Others refer to it as premature ventricular contractions . All of these are generally referring to the same thing – alterations in the rhythm of your heart. It’s also experienced differently by different people. While some may feel like their heart has skipped a beat, others may experience a sudden acceleration and pounding of their heartbeat.

    These symptoms can occur even in the healthiest of people. While PVCs can, in theory, aggravate underlying heart conditions and can be caused by factors other than anxiety, they are very often anxiety and stress related. Many are harmless.

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    Or Spend Time With Loved Ones

    Depression can tempt you to isolate yourself and withdraw from your friends and family, but face-to-face time can help wash away those tendencies.

    If youre unable to spend time together in person, phone calls or video chats can also be helpful.

    Try to remind yourself these people care about you. Resist the temptation to feel like youre a burden. You need the interaction and they likely do, too.

    When you do the same thing day after day, you use the same parts of your brain. You can challenge your neurons and alter your brain chemistry by doing something entirely different.

    Research also shows doing new things can improve your overall well-being and strengthen your social relationships.

    To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique.

    Knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else.

    You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.

    Bonus: People who volunteer experience physical benefits, too. This includes a reduced risk of hypertension.

    When you do something you love, or even when you find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it.

    Research shows gratitude can have lasting positive effects on your overall mental health.

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