anxiety Archives - yourdailysportfix.com yourdailysportfix.com Wed, 25 Oct 2023 17:43:12 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png anxiety Archives - yourdailysportfix.com 32 32 How to Deal with Seasonal Affective Disorder https://yourdailysportfix.com/how-to-deal-with-seasonal-affective-disorder/ Wed, 25 Oct 2023 12:38:00 +0000 https://yourdailysportfix.com/?p=24139 Winter will be here in just a matter of weeks, and as much as we’re looking forward to celebrating the holidays, we can’t say we’re too excited about the three months of cold, dark weather that we’ll have to endure post-New Year. According to science, we’re not alone—research suggests that around 10 million Americans suffer […]

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]]> Winter will be here in just a matter of weeks, and as much as we’re looking forward to celebrating the holidays, we can’t say we’re too excited about the three months of cold, dark weather that we’ll have to endure post-New Year. According to science, we’re not alone—research suggests that around 10 million Americans suffer from Seasonal Affective Disorder (SAD), a type of depression that occurs at the same time each year, typically during winter. While there isn’t a cure for SAD, there are strategies that can help to manage and mitigate its effects.

Light Therapy

Exposure to sunlight is crucial for regulating the body’s circadian rhythm and can even increase production of serotonin in the brain. For those who experience seasonal depression, one of the most widely recommended treatments is light therapy, which involves sitting in front of a special box that emits full-spectrum light designed to mimic the sun. Just 30 minutes to an hour each day can help regulate your body’s internal clock and improve mood.

Regular Exercise

Exercise releases endorphins, or “feel good” hormones that relieve stress and enhance mood. If you’re able, aim to get in at least 30 minutes of physical activity each day, whether it’s a brisk walk, yoga, or just dancing around to your favorite music. Outdoor exercise during daylight hours is even better, as it comes with the added benefit of exposure to sunlight.

Stick to Routine

Our bodies thrive on routine, and disruptions to daily activities caused by poor weather can seriously exacerbate SAD symptoms. Stick to a regular sleep schedule that includes waking up at the same time each day, and do your best to follow a balanced diet filled with plenty of protein and healthy fats. It’s also important to make time for activities that bring you joy—anything that creates a sense of structure and control can reduce the effects of seasonal depression.

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]]> Breathe Through Anxiety With These Techniques https://yourdailysportfix.com/breathe-through-anxiety-with-these-techniques/ Fri, 06 Oct 2023 12:42:00 +0000 https://yourdailysportfix.com/?p=24001 Our brains like to trick us. Although they have the ability to find solutions, recall information, and come up with ideas, they also have a habit of sometimes making us feel unsafe even when we perfectly are. That sensation often kicks off your body’s fight or flight response and causes anxiety. If any of this […]

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]]> Our brains like to trick us. Although they have the ability to find solutions, recall information, and come up with ideas, they also have a habit of sometimes making us feel unsafe even when we perfectly are. That sensation often kicks off your body’s fight or flight response and causes anxiety.

If any of this sounds familiar, these techniques may help.

Diaphragmatic Breathing

Place one hand on your stomach and the other hand on your chest. Slowly breathe into the one on your stomach. Aim for inhalations that are 4-5 seconds long and hold it in if you can. When exhaling, take your time, drawing your belly in toward your spine.

Alternate Nostril Breathing

Yogis will be familiar with this technique. Close your right nostril with your thumb and inhale through your left nostril. Then, place your index pointer finger over your left nostril, release your thumb, and exhale through your right nostril. Repeat on the other side.

4-7-8 Breathing

This technique can be performed standing, sitting, or lying down. Inhale for 4 seconds, hold your breath for 7 seconds and then exhale slowly for 8 seconds. Do this at least 6 times.

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]]> Tips to Get You Through When You’re Feeling Overwhelmed https://yourdailysportfix.com/tips-to-get-you-through-when-youre-feeling-overwhelmed/ Tue, 26 Sep 2023 08:04:00 +0000 https://yourdailysportfix.com/?p=23946 Between work, family, school, finances, cooking, cleaning, appointments, and more, modern life includes no shortage of things that need our attention. Whenever we’re finally able to cross something off of our to-do lists, in come 10 other tasks to take its place. Often, this results in a feeling of being overwhelmed, like we’re in the […]

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]]> Between work, family, school, finances, cooking, cleaning, appointments, and more, modern life includes no shortage of things that need our attention. Whenever we’re finally able to cross something off of our to-do lists, in come 10 other tasks to take its place. Often, this results in a feeling of being overwhelmed, like we’re in the middle of the ocean just trying to stay afloat. If you can relate, read on to learn about a few practices that help us to get back to living our lives from a calmer, more confident place.

Prioritize and Simplify

When you feel like everything’s coming at you at once, start by creating one list including all of the things that you need to accomplish. Categorize your responsibilities, identify which ones are most urgent, and break them into small, manageable steps that feel less daunting. As much as possible, try to simplify your schedule by saying no to non-essential commitments until you have less on your plate.

Practice Mindfulness

Mindfulness encourages keeping all of your focus in the present moment, which can be especially helpful when your mind is racing with all of the things that you need to get done. The next time you feel overwhelmed, take a few deep breaths, then direct your attention to the crown of your head. Slowly scan down through your body, acknowledging any sensations that arise without judgment.

Seek Support

We all need help sometimes, and there’s nothing wrong with asking for it. If you struggle with feelings of being overwhelmed, consider talking to a friend, family member, or therapist you trust. Sharing your thoughts and emotions can provide relief and perspective while helping you to navigate challenges more effectively.

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]]> How to Stimulate Your Vagus Nerve to Reduce Anxiety https://yourdailysportfix.com/how-to-stimulate-your-vagus-nerve-to-reduce-anxiety/ Thu, 14 Sep 2023 08:16:00 +0000 https://yourdailysportfix.com/?p=23815 Anxiety has become a hot topic in the wellness corners of social media over the last few years, and we have to admit that we’re happy to see what was once a highly sensitive subject starting to become destigmatized. Feelings of anxiety are something that almost everyone will experience at some point in life, but […]

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]]> Anxiety has become a hot topic in the wellness corners of social media over the last few years, and we have to admit that we’re happy to see what was once a highly sensitive subject starting to become destigmatized. Feelings of anxiety are something that almost everyone will experience at some point in life, but there are certain practices that can make them easier to manage. Stimulating the vagus nerve, in particular, activates the parasympathetic nervous system and is one of the most effective ways to bring the mind and body back into balance. Read on to learn more about a few different vagus nerve stimulation techniques.

Deep Breathing

Taking slow, deep breaths causes your diaphragm to move rhythmically, massaging the vagus nerve and sending a message to your body that it’s safe to relax. Practice by inhaling deeply through your nose for a count of four, holding for a count of seven, and exhaling through your mouth for a count of eight. If these times feel like too much of a challenge, simply focus on extending the length of your exhales so that they’re longer than your inhales. Repeat this cycle 4-8 times. 

Physical Activity

Exercise, especially activities like yoga or tai chi that incorporate deep breathing, encourages better vagal tone and can help move the nervous system from a sympathetic fight-or-flight state toward the parasympathetic rest-and-digest. You don’t have to work up a sweat to reap the benefits—even passive asanas such as Child’s Pose or Happy Baby are enough. 

Cold Exposure

This one is a bit more controversial, and it should definitely be practiced with a healthy dose of caution, but research does show that exposing yourself to a few minutes of cold is an effective way to stimulate the vagus nerve. If you’re up for it, try ending your daily shower with a few seconds of cold water, or use a cold compress on your face as a gentler, more contained option.

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]]> Tips for Dealing with Health Anxiety https://yourdailysportfix.com/tips-for-dealing-with-health-anxiety/ Sat, 09 Sep 2023 16:11:00 +0000 https://yourdailysportfix.com/?p=23767 Have you ever felt a random ache or pain and immediately started worrying if it was something more serious? Do you convince yourself that every sniffle is a sign that you’ve come down with some fatal illness? It’s normal to feel anxious every once in a while, but if you find yourself worrying more often […]

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]]> Have you ever felt a random ache or pain and immediately started worrying if it was something more serious? Do you convince yourself that every sniffle is a sign that you’ve come down with some fatal illness? It’s normal to feel anxious every once in a while, but if you find yourself worrying more often than not, or your health concerns are getting in the way of your ability to function day to day, there’s a good chance you’re experiencing health anxiety. While frustrating, with the right knowledge and a few simple tools, it’s possible to manage health anxiety so that you can get back to feeling your best. Read on for some of our best tips. 

Don’t Read into Things

They say knowledge is power, but it can also be a bit of a double-edged sword when it comes to health anxiety. Endlessly reading about symptoms online is a surefire way to send yourself spiraling, so limit your research to reliable sources and trusted healthcare professionals. Avoid the temptation to self-diagnose, instead focusing on learning about your condition as objectively as possible. Ask your doctor for clarification when needed.

Practice Mindfulness

Incorporating mindfulness techniques and relaxation exercises into your daily routine can both reduce anxiety and may even help to improve certain symptoms. Deep breathing, yoga nidra, and meditation are all excellent ways to cultivate mental clarity so that you can more easily differentiate between real health concerns and anxiety-driven fears. When anxious thoughts do surface, try to acknowledge them without judgment and gently redirect your focus to the present moment.

Seek Professional Help

Therapists and other mental health professionals can provide much-needed support by helping you learn to identify and challenge irrational thoughts, develop coping strategies, and desensitize you to your fears over time. Depending on the severity of your anxiety, psychological strategies such as cognitive-behavioral therapy may be enough, though medication may also be worth considering if you’re really struggling.

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]]> This Simple Breathing Meditation Will Help Reduce Anxiety https://yourdailysportfix.com/this-simple-breathing-meditation-will-help-reduce-anxiety/ Wed, 15 Feb 2023 08:35:16 +0000 https://yourdailysportfix.com/?p=22023 By now you’ve probably heard about the benefits of meditation on overall mental health, but did you know that the type of meditation you do has different effects? If you follow guided meditations, they often have a theme—maybe it’s to manifest your future, heal a childhood wound, or decrease anxiety. It can be overwhelming to […]

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]]> By now you’ve probably heard about the benefits of meditation on overall mental health, but did you know that the type of meditation you do has different effects? If you follow guided meditations, they often have a theme—maybe it’s to manifest your future, heal a childhood wound, or decrease anxiety. It can be overwhelming to pick exactly the right meditation for your mood, especially as a beginner. 

This is why we recommend sticking to the basics in the beginning. Did you know there is a specific breathing pattern that is known to reduce anxiety? That’s right! The pace at which you breathe can have a major effect on your mind. It’s why our breathing gets quicker and shallower as we get nervous or anxious—which then fuels the cycle and tells our body to be more nervous. 

So what’s the key? The trick is to breathe in slowly and deeply, hold the breath, and then exhale slowly for longer than you inhaled. This can look different depending on the day, but the most important thing is that you exhale longer than you inhale (and of course breathe into your belly!). Some common methods are 4-4-8, which means you inhale for four seconds, hold the breath for four seconds, and then exhale for eight.

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]]> Do This If Your Gym Anxiety is Holding You Back https://yourdailysportfix.com/do-this-if-your-gym-anxiety-is-holding-you-back/ Sat, 11 Feb 2023 16:53:00 +0000 https://yourdailysportfix.com/?p=21972 Gym anxiety is real, and if you suffer from it, you’re not alone! It’s so common, especially among beginners, to feel nervous about going to the gym. You might worry that people will judge you, but it couldn’t be farther from the truth. Most people are too busy focusing on their own workouts to care […]

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]]> Gym anxiety is real, and if you suffer from it, you’re not alone! It’s so common, especially among beginners, to feel nervous about going to the gym. You might worry that people will judge you, but it couldn’t be farther from the truth. Most people are too busy focusing on their own workouts to care about what you’re doing! Regardless, here are some tips to overcome gym anxiety.

Plan Your Workout Ahead of Time

Planning your workout ahead of time not only ensures that you’ll have a worthwhile workout, but it also eases your mind to know exactly what to expect. This can also help you plan which equipment or machines you will need.

Learn How to Use Machines Before You Get to the Gym

On a similar note, if your anxiety is caused by not knowing how to use the machines, you can look up youtube videos beforehand. Nowadays there are also plenty of Instagram and TikTok accounts that show beginners how to use each machine!

Go to the Gym With a Friend

Bringing a friend is always a great idea to ease some nerves. Being able to laugh things off with a buddy, or just encourage each other throughout the session is sure to make you feel much more comfortable!

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]]> Meditation Apps for You to Download in 2023 https://yourdailysportfix.com/meditation-apps-for-you-to-download-in-2023/ Sun, 01 Jan 2023 16:37:00 +0000 https://yourdailysportfix.com/?p=21629 Meditation can be difficult for some people—focusing on breathing, sitting in silence, and trying not to think too much is hard. All of this can make you want to give up altogether, but consistent practice can really help you in the long run. Meditation can help you with your physical and mental health and will […]

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]]> Meditation can be difficult for some people—focusing on breathing, sitting in silence, and trying not to think too much is hard. All of this can make you want to give up altogether, but consistent practice can really help you in the long run. Meditation can help you with your physical and mental health and will lower your stress levels. There are so many meditation apps with guided sessions and tools to help you sleep and feel calm during times of anxiety, you will have no problem finding the correct one for you. These are our favorites to try in 2023.

Headspace

One of the most well-known mediation apps is Headspace. There are so many guided meditations to help with stress, anxiety, prioritizing, and acceptance. They also have lots of sleep casts and wind-downs to help you get the best night’s sleep.

Aura Health

Aura will provide you with daily meditations, life coaching, and music. They even pay attention to what you are doing on the app and they can offer you more of what you need. You can also track your moods and set reminders to breathe and take time for mindfulness throughout the day.

Yoga Glo

If you’re looking for a mix of fitness and mindfulness then Glo is a great app for you. They have a variety of yoga and pilates classes for you to do at home and lots of meditations. You can set the goals you want to work on for your meditation and they will help you find the correct ones for you.

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]]> How to Handle Holiday Anxiety https://yourdailysportfix.com/how-to-handle-holiday-anxiety/ Sat, 26 Nov 2022 12:45:00 +0000 https://yourdailysportfix.com/?p=21192 Studies have shown that anxiety levels tend to spike during the holidays. Sure, cooking can be one contributor to stress (particularly if you’re not adept in the kitchen), but anxiety is typically due to family dynamics.  For those without family, the festive season can feel especially lonely and triggering. As for those who will be spending time […]

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]]> Studies have shown that anxiety levels tend to spike during the holidays. Sure, cooking can be one contributor to stress (particularly if you’re not adept in the kitchen), but anxiety is typically due to family dynamics. 

For those without family, the festive season can feel especially lonely and triggering. As for those who will be spending time with relatives, this can feel extremely anxiety-provoking if one does not get on well or certain family members do not gel with each other. If you will be in the company of family these holidays and are dreading the experience, here are some tips to keep you grounded.

Gift of the Gab

Hate small talk? You’re not the only one. Unfortunately, gatherings during this time of year tend to be riddled with superficial discussions and questions about what you’re doing with your life and why you’re still single. Think of some topics you would actually like to discuss and keep them at hand to direct the conversation. 

The Deflection Play

Have some things you’d rather not discuss but are expecting people to ask about anyway? Deflect. A good strategy is to ask questions and get the other person to talk about themselves (which people usually love doing).

Stay Present

When it all gets a little too overwhelming, try and focus on the present moment. Deep breathing may help, as will reminding yourself of things that are in your control or that you feel good about. You got this!

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]]> Tips for Getting Over Your Gym Anxiety https://yourdailysportfix.com/tips-for-getting-over-your-gym-anxiety/ Thu, 15 Sep 2022 08:25:00 +0000 https://yourdailysportfix.com/?p=18613 Whether you’re a total beginner at the gym or just somebody whose anxiety comes back to visit every once in a while, gym anxiety is a very real phenomenon that unfortunately keeps many people out of the gym. After all, it’s a pretty intimidating environment, with lots of fit, muscular people grunting and making noises, […]

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]]> Whether you’re a total beginner at the gym or just somebody whose anxiety comes back to visit every once in a while, gym anxiety is a very real phenomenon that unfortunately keeps many people out of the gym. After all, it’s a pretty intimidating environment, with lots of fit, muscular people grunting and making noises, doing exercises that you’ve probably never heard of in a small, cold space.

But if you have the desire to work out, there’s no reason why gym anxiety should stop you from feeling comfortable going to a place specifically created to help you get a great workout. So in the spirit of pushing yourself past your comfort zone to grow and improve yourself, here are some tips for getting over your gym anxiety.

Recognize That Nobody Cares

We all go to the gym for one reason: to work out. That means that every person you see in the gym is focused on themselves, not on you. They could care less what your body looks like, what exercises you’re doing, or if you “make a fool of yourself”. The truth is that they’re just not looking. Period.

Remember You Can Get Used to Anything

When you first walk into the gym, it’s a new, intimidating environment. You don’t feel like you belong there. But the more you go, even just a week’s worth of sessions, the more you’ll feel like you do belong there. You’ll start to get your bearings, things will feel familiar, and you’ll build a sense of comfort. It’s just a matter of time until the gym feels like your safe space, too.

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]]> ersion="1.0" encoding="UTF-8"?> anxiety Archives - yourdailysportfix.com yourdailysportfix.com Wed, 25 Oct 2023 17:43:12 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png anxiety Archives - yourdailysportfix.com 32 32 How to Deal with Seasonal Affective Disorder https://yourdailysportfix.com/how-to-deal-with-seasonal-affective-disorder/ Wed, 25 Oct 2023 12:38:00 +0000 https://yourdailysportfix.com/?p=24139 Winter will be here in just a matter of weeks, and as much as we’re looking forward to celebrating the holidays, we can’t say we’re too excited about the three months of cold, dark weather that we’ll have to endure post-New Year. According to science, we’re not alone—research suggests that around 10 million Americans suffer […]

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]]> Winter will be here in just a matter of weeks, and as much as we’re looking forward to celebrating the holidays, we can’t say we’re too excited about the three months of cold, dark weather that we’ll have to endure post-New Year. According to science, we’re not alone—research suggests that around 10 million Americans suffer from Seasonal Affective Disorder (SAD), a type of depression that occurs at the same time each year, typically during winter. While there isn’t a cure for SAD, there are strategies that can help to manage and mitigate its effects.

Light Therapy

Exposure to sunlight is crucial for regulating the body’s circadian rhythm and can even increase production of serotonin in the brain. For those who experience seasonal depression, one of the most widely recommended treatments is light therapy, which involves sitting in front of a special box that emits full-spectrum light designed to mimic the sun. Just 30 minutes to an hour each day can help regulate your body’s internal clock and improve mood.

Regular Exercise

Exercise releases endorphins, or “feel good” hormones that relieve stress and enhance mood. If you’re able, aim to get in at least 30 minutes of physical activity each day, whether it’s a brisk walk, yoga, or just dancing around to your favorite music. Outdoor exercise during daylight hours is even better, as it comes with the added benefit of exposure to sunlight.

Stick to Routine

Our bodies thrive on routine, and disruptions to daily activities caused by poor weather can seriously exacerbate SAD symptoms. Stick to a regular sleep schedule that includes waking up at the same time each day, and do your best to follow a balanced diet filled with plenty of protein and healthy fats. It’s also important to make time for activities that bring you joy—anything that creates a sense of structure and control can reduce the effects of seasonal depression.

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]]> Breathe Through Anxiety With These Techniques https://yourdailysportfix.com/breathe-through-anxiety-with-these-techniques/ Fri, 06 Oct 2023 12:42:00 +0000 https://yourdailysportfix.com/?p=24001 Our brains like to trick us. Although they have the ability to find solutions, recall information, and come up with ideas, they also have a habit of sometimes making us feel unsafe even when we perfectly are. That sensation often kicks off your body’s fight or flight response and causes anxiety. If any of this […]

The post Breathe Through Anxiety With These Techniques appeared first on yourdailysportfix.com.

]]> Our brains like to trick us. Although they have the ability to find solutions, recall information, and come up with ideas, they also have a habit of sometimes making us feel unsafe even when we perfectly are. That sensation often kicks off your body’s fight or flight response and causes anxiety.

If any of this sounds familiar, these techniques may help.

Diaphragmatic Breathing

Place one hand on your stomach and the other hand on your chest. Slowly breathe into the one on your stomach. Aim for inhalations that are 4-5 seconds long and hold it in if you can. When exhaling, take your time, drawing your belly in toward your spine.

Alternate Nostril Breathing

Yogis will be familiar with this technique. Close your right nostril with your thumb and inhale through your left nostril. Then, place your index pointer finger over your left nostril, release your thumb, and exhale through your right nostril. Repeat on the other side.

4-7-8 Breathing

This technique can be performed standing, sitting, or lying down. Inhale for 4 seconds, hold your breath for 7 seconds and then exhale slowly for 8 seconds. Do this at least 6 times.

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]]> Tips to Get You Through When You’re Feeling Overwhelmed https://yourdailysportfix.com/tips-to-get-you-through-when-youre-feeling-overwhelmed/ Tue, 26 Sep 2023 08:04:00 +0000 https://yourdailysportfix.com/?p=23946 Between work, family, school, finances, cooking, cleaning, appointments, and more, modern life includes no shortage of things that need our attention. Whenever we’re finally able to cross something off of our to-do lists, in come 10 other tasks to take its place. Often, this results in a feeling of being overwhelmed, like we’re in the […]

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]]> Between work, family, school, finances, cooking, cleaning, appointments, and more, modern life includes no shortage of things that need our attention. Whenever we’re finally able to cross something off of our to-do lists, in come 10 other tasks to take its place. Often, this results in a feeling of being overwhelmed, like we’re in the middle of the ocean just trying to stay afloat. If you can relate, read on to learn about a few practices that help us to get back to living our lives from a calmer, more confident place.

Prioritize and Simplify

When you feel like everything’s coming at you at once, start by creating one list including all of the things that you need to accomplish. Categorize your responsibilities, identify which ones are most urgent, and break them into small, manageable steps that feel less daunting. As much as possible, try to simplify your schedule by saying no to non-essential commitments until you have less on your plate.

Practice Mindfulness

Mindfulness encourages keeping all of your focus in the present moment, which can be especially helpful when your mind is racing with all of the things that you need to get done. The next time you feel overwhelmed, take a few deep breaths, then direct your attention to the crown of your head. Slowly scan down through your body, acknowledging any sensations that arise without judgment.

Seek Support

We all need help sometimes, and there’s nothing wrong with asking for it. If you struggle with feelings of being overwhelmed, consider talking to a friend, family member, or therapist you trust. Sharing your thoughts and emotions can provide relief and perspective while helping you to navigate challenges more effectively.

The post Tips to Get You Through When You’re Feeling Overwhelmed appeared first on yourdailysportfix.com.

]]> How to Stimulate Your Vagus Nerve to Reduce Anxiety https://yourdailysportfix.com/how-to-stimulate-your-vagus-nerve-to-reduce-anxiety/ Thu, 14 Sep 2023 08:16:00 +0000 https://yourdailysportfix.com/?p=23815 Anxiety has become a hot topic in the wellness corners of social media over the last few years, and we have to admit that we’re happy to see what was once a highly sensitive subject starting to become destigmatized. Feelings of anxiety are something that almost everyone will experience at some point in life, but […]

The post How to Stimulate Your Vagus Nerve to Reduce Anxiety appeared first on yourdailysportfix.com.

]]> Anxiety has become a hot topic in the wellness corners of social media over the last few years, and we have to admit that we’re happy to see what was once a highly sensitive subject starting to become destigmatized. Feelings of anxiety are something that almost everyone will experience at some point in life, but there are certain practices that can make them easier to manage. Stimulating the vagus nerve, in particular, activates the parasympathetic nervous system and is one of the most effective ways to bring the mind and body back into balance. Read on to learn more about a few different vagus nerve stimulation techniques.

Deep Breathing

Taking slow, deep breaths causes your diaphragm to move rhythmically, massaging the vagus nerve and sending a message to your body that it’s safe to relax. Practice by inhaling deeply through your nose for a count of four, holding for a count of seven, and exhaling through your mouth for a count of eight. If these times feel like too much of a challenge, simply focus on extending the length of your exhales so that they’re longer than your inhales. Repeat this cycle 4-8 times. 

Physical Activity

Exercise, especially activities like yoga or tai chi that incorporate deep breathing, encourages better vagal tone and can help move the nervous system from a sympathetic fight-or-flight state toward the parasympathetic rest-and-digest. You don’t have to work up a sweat to reap the benefits—even passive asanas such as Child’s Pose or Happy Baby are enough. 

Cold Exposure

This one is a bit more controversial, and it should definitely be practiced with a healthy dose of caution, but research does show that exposing yourself to a few minutes of cold is an effective way to stimulate the vagus nerve. If you’re up for it, try ending your daily shower with a few seconds of cold water, or use a cold compress on your face as a gentler, more contained option.

The post How to Stimulate Your Vagus Nerve to Reduce Anxiety appeared first on yourdailysportfix.com.

]]> Tips for Dealing with Health Anxiety https://yourdailysportfix.com/tips-for-dealing-with-health-anxiety/ Sat, 09 Sep 2023 16:11:00 +0000 https://yourdailysportfix.com/?p=23767 Have you ever felt a random ache or pain and immediately started worrying if it was something more serious? Do you convince yourself that every sniffle is a sign that you’ve come down with some fatal illness? It’s normal to feel anxious every once in a while, but if you find yourself worrying more often […]

The post Tips for Dealing with Health Anxiety appeared first on yourdailysportfix.com.

]]> Have you ever felt a random ache or pain and immediately started worrying if it was something more serious? Do you convince yourself that every sniffle is a sign that you’ve come down with some fatal illness? It’s normal to feel anxious every once in a while, but if you find yourself worrying more often than not, or your health concerns are getting in the way of your ability to function day to day, there’s a good chance you’re experiencing health anxiety. While frustrating, with the right knowledge and a few simple tools, it’s possible to manage health anxiety so that you can get back to feeling your best. Read on for some of our best tips. 

Don’t Read into Things

They say knowledge is power, but it can also be a bit of a double-edged sword when it comes to health anxiety. Endlessly reading about symptoms online is a surefire way to send yourself spiraling, so limit your research to reliable sources and trusted healthcare professionals. Avoid the temptation to self-diagnose, instead focusing on learning about your condition as objectively as possible. Ask your doctor for clarification when needed.

Practice Mindfulness

Incorporating mindfulness techniques and relaxation exercises into your daily routine can both reduce anxiety and may even help to improve certain symptoms. Deep breathing, yoga nidra, and meditation are all excellent ways to cultivate mental clarity so that you can more easily differentiate between real health concerns and anxiety-driven fears. When anxious thoughts do surface, try to acknowledge them without judgment and gently redirect your focus to the present moment.

Seek Professional Help

Therapists and other mental health professionals can provide much-needed support by helping you learn to identify and challenge irrational thoughts, develop coping strategies, and desensitize you to your fears over time. Depending on the severity of your anxiety, psychological strategies such as cognitive-behavioral therapy may be enough, though medication may also be worth considering if you’re really struggling.

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]]> This Simple Breathing Meditation Will Help Reduce Anxiety https://yourdailysportfix.com/this-simple-breathing-meditation-will-help-reduce-anxiety/ Wed, 15 Feb 2023 08:35:16 +0000 https://yourdailysportfix.com/?p=22023 By now you’ve probably heard about the benefits of meditation on overall mental health, but did you know that the type of meditation you do has different effects? If you follow guided meditations, they often have a theme—maybe it’s to manifest your future, heal a childhood wound, or decrease anxiety. It can be overwhelming to […]

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]]> By now you’ve probably heard about the benefits of meditation on overall mental health, but did you know that the type of meditation you do has different effects? If you follow guided meditations, they often have a theme—maybe it’s to manifest your future, heal a childhood wound, or decrease anxiety. It can be overwhelming to pick exactly the right meditation for your mood, especially as a beginner. 

This is why we recommend sticking to the basics in the beginning. Did you know there is a specific breathing pattern that is known to reduce anxiety? That’s right! The pace at which you breathe can have a major effect on your mind. It’s why our breathing gets quicker and shallower as we get nervous or anxious—which then fuels the cycle and tells our body to be more nervous. 

So what’s the key? The trick is to breathe in slowly and deeply, hold the breath, and then exhale slowly for longer than you inhaled. This can look different depending on the day, but the most important thing is that you exhale longer than you inhale (and of course breathe into your belly!). Some common methods are 4-4-8, which means you inhale for four seconds, hold the breath for four seconds, and then exhale for eight.

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]]> Do This If Your Gym Anxiety is Holding You Back https://yourdailysportfix.com/do-this-if-your-gym-anxiety-is-holding-you-back/ Sat, 11 Feb 2023 16:53:00 +0000 https://yourdailysportfix.com/?p=21972 Gym anxiety is real, and if you suffer from it, you’re not alone! It’s so common, especially among beginners, to feel nervous about going to the gym. You might worry that people will judge you, but it couldn’t be farther from the truth. Most people are too busy focusing on their own workouts to care […]

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]]> Gym anxiety is real, and if you suffer from it, you’re not alone! It’s so common, especially among beginners, to feel nervous about going to the gym. You might worry that people will judge you, but it couldn’t be farther from the truth. Most people are too busy focusing on their own workouts to care about what you’re doing! Regardless, here are some tips to overcome gym anxiety.

Plan Your Workout Ahead of Time

Planning your workout ahead of time not only ensures that you’ll have a worthwhile workout, but it also eases your mind to know exactly what to expect. This can also help you plan which equipment or machines you will need.

Learn How to Use Machines Before You Get to the Gym

On a similar note, if your anxiety is caused by not knowing how to use the machines, you can look up youtube videos beforehand. Nowadays there are also plenty of Instagram and TikTok accounts that show beginners how to use each machine!

Go to the Gym With a Friend

Bringing a friend is always a great idea to ease some nerves. Being able to laugh things off with a buddy, or just encourage each other throughout the session is sure to make you feel much more comfortable!

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]]> Meditation Apps for You to Download in 2023 https://yourdailysportfix.com/meditation-apps-for-you-to-download-in-2023/ Sun, 01 Jan 2023 16:37:00 +0000 https://yourdailysportfix.com/?p=21629 Meditation can be difficult for some people—focusing on breathing, sitting in silence, and trying not to think too much is hard. All of this can make you want to give up altogether, but consistent practice can really help you in the long run. Meditation can help you with your physical and mental health and will […]

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]]> Meditation can be difficult for some people—focusing on breathing, sitting in silence, and trying not to think too much is hard. All of this can make you want to give up altogether, but consistent practice can really help you in the long run. Meditation can help you with your physical and mental health and will lower your stress levels. There are so many meditation apps with guided sessions and tools to help you sleep and feel calm during times of anxiety, you will have no problem finding the correct one for you. These are our favorites to try in 2023.

Headspace

One of the most well-known mediation apps is Headspace. There are so many guided meditations to help with stress, anxiety, prioritizing, and acceptance. They also have lots of sleep casts and wind-downs to help you get the best night’s sleep.

Aura Health

Aura will provide you with daily meditations, life coaching, and music. They even pay attention to what you are doing on the app and they can offer you more of what you need. You can also track your moods and set reminders to breathe and take time for mindfulness throughout the day.

Yoga Glo

If you’re looking for a mix of fitness and mindfulness then Glo is a great app for you. They have a variety of yoga and pilates classes for you to do at home and lots of meditations. You can set the goals you want to work on for your meditation and they will help you find the correct ones for you.

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]]> How to Handle Holiday Anxiety https://yourdailysportfix.com/how-to-handle-holiday-anxiety/ Sat, 26 Nov 2022 12:45:00 +0000 https://yourdailysportfix.com/?p=21192 Studies have shown that anxiety levels tend to spike during the holidays. Sure, cooking can be one contributor to stress (particularly if you’re not adept in the kitchen), but anxiety is typically due to family dynamics.  For those without family, the festive season can feel especially lonely and triggering. As for those who will be spending time […]

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]]> Studies have shown that anxiety levels tend to spike during the holidays. Sure, cooking can be one contributor to stress (particularly if you’re not adept in the kitchen), but anxiety is typically due to family dynamics. 

For those without family, the festive season can feel especially lonely and triggering. As for those who will be spending time with relatives, this can feel extremely anxiety-provoking if one does not get on well or certain family members do not gel with each other. If you will be in the company of family these holidays and are dreading the experience, here are some tips to keep you grounded.

Gift of the Gab

Hate small talk? You’re not the only one. Unfortunately, gatherings during this time of year tend to be riddled with superficial discussions and questions about what you’re doing with your life and why you’re still single. Think of some topics you would actually like to discuss and keep them at hand to direct the conversation. 

The Deflection Play

Have some things you’d rather not discuss but are expecting people to ask about anyway? Deflect. A good strategy is to ask questions and get the other person to talk about themselves (which people usually love doing).

Stay Present

When it all gets a little too overwhelming, try and focus on the present moment. Deep breathing may help, as will reminding yourself of things that are in your control or that you feel good about. You got this!

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]]> Tips for Getting Over Your Gym Anxiety https://yourdailysportfix.com/tips-for-getting-over-your-gym-anxiety/ Thu, 15 Sep 2022 08:25:00 +0000 https://yourdailysportfix.com/?p=18613 Whether you’re a total beginner at the gym or just somebody whose anxiety comes back to visit every once in a while, gym anxiety is a very real phenomenon that unfortunately keeps many people out of the gym. After all, it’s a pretty intimidating environment, with lots of fit, muscular people grunting and making noises, […]

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]]> Whether you’re a total beginner at the gym or just somebody whose anxiety comes back to visit every once in a while, gym anxiety is a very real phenomenon that unfortunately keeps many people out of the gym. After all, it’s a pretty intimidating environment, with lots of fit, muscular people grunting and making noises, doing exercises that you’ve probably never heard of in a small, cold space.

But if you have the desire to work out, there’s no reason why gym anxiety should stop you from feeling comfortable going to a place specifically created to help you get a great workout. So in the spirit of pushing yourself past your comfort zone to grow and improve yourself, here are some tips for getting over your gym anxiety.

Recognize That Nobody Cares

We all go to the gym for one reason: to work out. That means that every person you see in the gym is focused on themselves, not on you. They could care less what your body looks like, what exercises you’re doing, or if you “make a fool of yourself”. The truth is that they’re just not looking. Period.

Remember You Can Get Used to Anything

When you first walk into the gym, it’s a new, intimidating environment. You don’t feel like you belong there. But the more you go, even just a week’s worth of sessions, the more you’ll feel like you do belong there. You’ll start to get your bearings, things will feel familiar, and you’ll build a sense of comfort. It’s just a matter of time until the gym feels like your safe space, too.

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