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Health & Fitness ​ How to reduce anxiety in just five steps

13:46  14 may  2018
13:46  14 may  2018 Source:   prima.co.uk

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Easy ways to calm yourself down when those stressful moments crop up.: How to reduce anxiety in just five steps © Stephen Lux - Getty Images How to reduce anxiety in just five steps Walking into an interview room or being trapped in a hoard of people on the underground can stir up butterflies in even the most confident of people.

For some, dealing with anxiety can interfere with simple tasks in everyday life, especially when stress leads to spikes in cortisol (and a brain-blurring overload).

These five steps will make dealing with anxiety during stress-inducing situations a little easier and will help you harness the much-maligned emotion for your own benefit.

Dealing with anxiety: Five steps to ease tension 

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In this video I am sharing my top 5 steps on how to become happy in life and reduce stress and anxiety naturally. This video was requested and I hope you find it helpful. Please be aware that these are tips that I found helpful for myself.

Related: Eat to beat stress: 10 foods that reduce anxiety (provided by Men's Fitness)

1. Asparagus: Depression has been linked to low levels of folic acid, and one vegetable that boosts this mood-enhancing nutrient is asparagus. A single cup provides two-thirds of your daily value, and it’s easy to fit asparagus into almost any meal. Some ideas: Sauté some asparagus tips for a tasty omelet. Go with steamed or grilled spears as a side vegetable for meat, fish or poultry. Snack on some steamed spears by dipping in some dressing.20 fittest foods>>> Eat to beat stress: 10 foods that reduce anxiety

1. Have a plan B

When the pressure is on, your 'fight or flight' response kicks in, flooding your body with adrenaline and sending your logic on leave.

'Create a plan B, C and D for all possible outcomes,' suggests performance psychologist Dr. Steve Bull. 'Athletes do "what if?" planning.'

Take back control and deal with anxiety by giving yourself a solution for whatever happens.

2. Talk the talk

As well as messing with your mind, adrenaline overload can cause you to freeze.

If that rabbit in the headlights reaction is your biggest fear going into a job interview or the like, don’t pre-empt it, it's not a good way of dealing with anxiety.

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'Never mention about cracking under pressure,' says Dr. Bull. 'It’s proven that if you think you're going to choke prior to your performance, you’re far more likely to do so.'

a woman standing in front of a window: Woman with anxiety © martin-dm - Getty Images Woman with anxiety

3. Embrace butterflies

Not just confined to the starting line of a race, those stomach-flipping nerves can crop up any time you feel out of your depth.

But dealing with anxiety next time you feel those butterflies doesn't need to be impossible, treat them as a sign that your body is primed to perform.

'Butterflies aren't a problem,' says Dr. Bull. 'It's just a case of helping them fly in formation. Tell yourself: "This is what I want – I'm ready to go."'

Related: 13 Signs It's Time to Get Help for Anxiety (provided by Redbook)

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4. Dwell on the past

The most stressful situations can happen when you’re on the cusp of something great – like a new relationship.

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Five Steps for Reducing Anxiety Fast. The A.A.A.A.H. skill (say it out loud, it sounds Just naming the emotion can reduce the intensity because your brain moves from the amygdala (emotional How intense is your worry or your urge now? - - The "H" asks you to check in and see if the intensity has

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And the thought of not reaching the prize can encourage the ‘I hope I don’t screw it up’ response.

'To boost your confidence, remember past successes,' says Dr. Bull. Deal with anxiety by constantly practising this positive reinforcement to keep nerves at bay.

5. Eyes on the prize

Stress isn’t simply something to be banished. When you’re in a high-pressure sitch, your brain switches from auto-pilot to a hyperaware state.

This can speed up your responses and decision-making time.

Dr. Bull suggests a method he uses with Olympians when he is dealing with anxiety: 'Visualise yourself performing faultlessly to retain this response.' Go on, go for gold.

Related: 13 Things People With Anxiety Want You to Know (provided by Real Simple)

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Can Exercise Really Help With Anxiety? .
Someone recently asked me how I wake up early enough to work out in the morning, and the honest answer is that my anxiety usually wakes me up before the sun.It's often easier for me to get through my day when I've taken time to work off some of my extra energy first thing in the morning — but that's just me.

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