7 Proven Ways on How To Beat Anxiety

Let’s admit it, social anxiety can be depressing. It can keep you feeling trapped and even hinder you from imagining about ever redeeming yourself from the situation in which it places you. As is the case with most people suffering from this form of anxiety, you probably spend the better part of your day wrestling fears and hiding what you feel from others. Sometimes, you make scary predictions, most of which do not necessarily see the light of the day.

Typically, anxiety manifests itself through symptoms such as having sleeping difficulties, general poor concentration and strained relationships with those around you.

If all these symptoms describe you, there are good news for you today. Social anxiety is remediable, and it doesn’t cost you much to control it. It’s all about observing some easy-to-adapt habits that have been proven to reduce and defuse it. Read on to understand the seven key ways on how to beat anxiety.

  1. Acknowledged your condition

Most are the times anxiety sufferers tend to own their condition as their fault. This translates to hiding their feelings from others and this may last for some months or years before those around them can recognize the symptoms. However, it doesn’t have to be this way.

Remember that you remain to be the great, unique person you’ve always been. You are only suffering from anxiety. By understanding this and acknowledging your condition, you will find it easier to share your feelings and thoughts with those close to you. By opening up and accepting to face the truth, you open a door to fixing the issue.

  1. Make yourself vulnerable to the fears leading to your anxiety

Running away from your anxieties only make them stronger. For example, hiding from facing people only increases your fear to interact with them. However, allowing yourself to mingle and interact with these people helps to diminish that anxiety. Set aside some time and allow yourself to worry and be vulnerable to your fears and anything causing your social anxiety. This should only last a short time after which you should stop. During this time, closely evaluate all the possible scenarios, both best and worst case scenarios, and their outcomes, before coming up with feasible game plans on how to tackle each case.

  1. Learn how to use affirmations

Various studies show that the type of words you use can have a profound effect on how you feel. In the same vein, it has been found that most anxiety sufferers use deleterious and degrading words that negatively impact their self-esteem.

These words propagate your anxiety and common fears and consequently result in causing anxious thoughts as well as physical symptoms associated with anxiety.

However, you can learn how to defeat this condition by replacing the negative words with affirmations that promote your self-worth feelings and more control over your life. This should help you tackle your anxious feelings in the long run.

  1. Mind your diet

When you are anxious, it is possible to experience a drastic change in appetite. For some, the appetite shrinks while others develop cravings for certain foods. However, it is important to understand that this is a crucial moment for your body and that it needs your support to get out of this miserable situation.

Increase your intake of Vitamin B, whole-grain carbs and foods rich in omega-3 oils. Vitamin B is important in enhancing your mental health while omega-3 oils are known to reduce common symptoms of anxiety. Whole grain carbohydrates on the other hand help to regulate the level of serotonin, a body component responsible for helping us remain calm.

  1. Learn to breathe and meditate

Deep breathing and meditation are two vital tools used to reduce anxiety. Taking long and strong breaths help signal your brain that everything is calm. This is why short and shallow breaths are regarded as indicators of anxiety and stress.

On the other hand, meditation offers an excellent opportunity for your brain to relax, and substantially lowering your anxiety. Numerous studies indicate that meditating on a regular basis can have a huge positive effect on your moods and anxiety levels.

  1. Be rational in your expectations

It is tempting for us to imagine of leading perfect lives as ideal and worth pursuing. However, you need to accept that there are numerous stresses to stumble on along your way and that life can at times be messy. With this in mind, you should be able to keep a rational outlook in everything you do. This will mean staying clear of unrealistic thoughts and fantasies and instead focusing on being more real and objective regarding your expectations in life.

Avoid stressing over presenting yourself in a perfect image. Rather, allow others to understand that you’ve got an imperfect side as well. This will significantly lower the tension that comes with trying too much, especially in pleasing people.

In a nutshell, avoid perfectionism at all cost. Keep your expectations modest and mind little about what others think of you.

  1. Seek professional help

This should perhaps be the last resort after exhausting all other available avenues regarding how to reduce anxiety. A few things may prompt you to take this step, chief among them being that the social anxiety is stopping you from accomplishing things you want to do in life. Additionally, it could be that perhaps your condition is getting out of your control.

If you have reached such extents, then it is advisable for you to seek help from a certified professional such as therapist specializing in treating anxiety disorders. The expert will be better placed to evaluate your condition and assist you accordingly.

Additional tips on how to beat anxiety

  • – Increase your interactions with people
  • – Try out smelling some calming oils such as basil and chamomile
  • – Make good plans and schedules in advance
  • – Get enough sleep
  • – Reward yourself for every progress made

Conclusion

Ideally, no one would want to generate thoughts that would lead to anxiety or stress. However, with the uncertainty that life presents to us and the fact that we are human, it is inevitable that we’ll fall into the worry trap at some point which can then advance to social anxiety.

Nevertheless, social anxiety is treatable and manageable. It may take a little while to overcome but once that is achieved, you cannot help to notice the beauty that comes with it. It’s my hope that the seven tips outlined in the post on how to beat anxiety will be of valuable assistance to you.

Krav Maga: A Unique and Practical Self Defense System for Women

It is 9pm and you are walking home alone with your phone in your hand. Even though it is dark, you do not suspect any danger. A hooded man bikes past you, looking curiously at you as you bend to tie your shoe laces but you do not think he is dangerous. Suddenly, the man turns around and punches you on the side of your face, stealing your phone. You try to run after him, but he is on a bike and speeds faster away from you. You run to a friend’s house and call the police, but after one week of assisting the police with investigations, you have not got your phone back and decide not to pursue any charges.

Compelling Statistics

If you have been attacked, assaulted or robbed of your property by an assailant, you are not alone. Every year, thousands of women are attacked by men for 2 common reasons, sexual pleasure and material rewards. For instance, an average of 293,000 cases of sexual assault on young girls and women (ages 12 and older) occur every year, with a sexual assault occurring every 107 seconds. Of the sexual assault victims, 80-percent are under the age of 30 years while 44-percent of victims are aged below 18 years. While 68-percent of sexual assaults are typically not reported to the police, a staggering 98-percent of all rapists will never spend a single day in jail. More surprisingly, 80-percent of all assaults are usually committed by people known to the victims while 47-percent of rapists are usually friends, relatives or acquaintances to the victims.

Why Women Are At Greater Risk

In almost all cultures across the globe, women tend to be considered the weaker sex. And because of their relatively weaker muscles and physical strength compared to their male counterparts, women are often the easier targets. Secondly, the mindset of most people, including the victims and the spectators, is usually to ignore violence against women and let it go. This means that most rape, molestation, eve-teasing, acid attacks and domestic violence cases against women often go unreported. As a result, many women bear the brunt of merciless violence and heinous crimes from their acquaintances as a normal part of life.

Thirdly, women go out daily for different activities, including jobs, education, household chores, shopping and hanging out, among others. During these activities, they may be exposed to various forms of violence meted against them by people who consider them too weak to fight back. Moreover, most societies do not train women to defend themselves against violent men. In fact, standing up to men is often considered a weakness rather than strength. Furthermore, because of the lack of proper systems for securing women against harassment, physical assaults and rape, they are usually at greater risk than men.

Why Self-Defense Is Important for Women

In a world where cases of gender-based violence are on the rise and in which many cases go unreported, self defense for women is a necessity. Girls and women who can defend themselves will not only move around fearlessly, but will also protect themselves when attacked. A woman who can defend herself will also be able to guarantee her freedom. Secondly, women who have mastered self-defense tactics and techniques will protect themselves against common grabs, chokes, bear-hugs and other forms of attacks. Thirdly, self defense for women promotes confidence and moulds girls and women into better people. In fact, women who can defend themselves also have amazing self-confidence and trust their abilities to complete even the most physically demanding tasks or jobs.

Self-defense is an invaluable response against violent crime. Women need to protect themselves against domestic violence, sexual harassment, rape and kidnapping, among other things. Equally, self-defense promotes self-discipline and self-respect and has a positive influence on life. For instance, in order to boost your self-defense capacity, you must dedicate yourself to ceaseless practice, which in turn requires self discipline, motivation and focus. Likewise, to improve your self-defense abilities, you will need to undergo regular physical conditioning to develop your reflexes and awareness of attacks so you can respond well to fight or flight situations. You will also have to improve your control and balance, street awareness, fighter’s reflex and warrior spirit, all of which will be invaluable in defending yourself and improving your life.

Why Krav Maga for Women

While most forms of martial arts have historical and traditional roots that are closely knit in spirituality and come with rules, regulations and competitions, Krav Maga is quite different. Firstly, Krav Maga is not a form of martial art but an Israeli self-defense technique intended for the street and lacking in sporting rules. It relies on the use of quick, brutal and explosive movements aimed at the attacker’s most vulnerable points (such as eyes and groin) and there is no letting up until the attacker is incapacitated or you are safely away. Secondly, while Krav Maga was initially designed for the army, it has been adapted to meet the needs of civil life, helping practitioners to deal with a wide range of violent attacks and scenarios and to defend themselves against kicks, punches, headlocks, choke holds and even weapons.

Krav Maga principles are perfect for women. Unlike martial arts where fights usually depend on weight categories, Krav Maga empowers even the smallest and weakest women to use their body weights wisely, put power behind their punches and kicks, and incapacitate even the strongest attackers. Krav Maga trains women to spot danger quickly, avoid problems before they become serious, know the places to run to, and have the self-confidence to immobilize attackers and stop attacks. For instance, Krav Maga trains women to attack the most painful points of their attackers’ bodies, such as giving powerful slaps on the eyes or kicks to the groins, so that their attackers are immobilized and can not run after them. Besides, Krav Maga is not about fighting but about defending yourself and escaping, which often suits women who may usually have just one opportunity to attack and escape danger.

Krav Maga self-defense for women is ideal for women who work up to late in the night, work or live in rough neighborhoods, or have violent partners. When these women learn the techniques of Krav Maga, they can prevent their attackers from getting close to them so they can buy time to escape. The women learn to knock men out by hitting them and to be more aggressive when they attack their assailants. Nevertheless, the women are encouraged to be more aware of their environments and to only attack as a last resort. They learn to avoid confrontation by handing over their valuables when necessary and only to fight when they face extreme situations such as rape or attackers who want to kill them.

What Is Krav Maga?

Krav Maga is a strategic and practical system of self-defense and unarmed combat which uses quick explosive and aggressive movements to cause maximum impact. Designed for women, men and children of all sizes, shapes and ages, the realism-based system teaches practical self-defense techniques to be used for a wide range of scenarios, from regular to worst cases, and in the shortest possible duration of time. Developed by Imi Lichtenfeld, a Slovakian-Israeli martial artist, Krav Maga was first used in the 1930s by Lichtenfeld to defend his Jewish neighbors from Anti-Semitic violence and assaults in Bratislava. Realizing that his fighting skills were unique and could be more useful in street fights, Lichtenfeld decided to improve his technique by blending wrestling, boxing and his experiences in conflict. When he moved from Europe to Palestine in 1940, he trained in physical fitness for Israeli Defense Forces and completed the development of his technique, which is today called Krav Maga.

While it is used in mentally and physically strenuous situations, Krav Maga includes a blend of martial art techniques that are easy to learn and that are useful in street fights. It is a self-defense system that best addresses all possible attacks and how to excellently protect yourself and your loved ones from assailants. Individuals learn how to adjust to different degrees of confrontations, including surprise attacks, shocks, violent encounters and other situations. They also learn to defend themselves against chokes, strikes, bear hugs and grabs, as well as weapons like knives, guns, bats and sticks.

Today, there are several Krav Maga Women-Only programs that have been carefully developed with the input of criminal prosecutors, law enforcement officials, physicians, psychologists and rape prevention counselors to train women on how and where they are commonly attacked and how to defend themselves with knees, elbows, punches and kicks. Women are also taught how to defend themselves during worst case scenarios such as bear-hugs, chokes and headlocks, regardless of whether they are standing up or lying on the ground during the attacks. Moreover, the programs help to build women’s fighting spirit and their mental and physical responses and awareness in their times of need.