We all know that regular exercise can help us avoid illnesses and achieve a perfect body and mind. Yet when it comes to setting an exercise routine or following the right practices, we tend to make certain mistakes that can leave us anxious. Weight loss is a long and arduous journey, and cannot be achieved with workouts alone. It’s important not to overdo exercise and take care of nutrition in order to achieve the desired results.

Here are 5 exercising mistakes that can cause anxiety:

Overtraining

If you want a good physique and to look fit and attractive, you should follow a routine and stick to it.Pushing yourself to the gym seven days a week won’t benefit you. It will only harm your body. Pushing yourself beyond limits is not the smart thing to do; it can impact your physical and mental health. One should always rest, as it will not only help muscles recover but also prevent burnout. A study published in the Journal of Sports Sciences found that overtraining negatively impacts the autonomic nervous system, which can increase symptoms of anxiety and depression.

Not taking proper diet

In our busy and occupied schedule, we often forget to take care of our health and may skip having lunch or dinner just because we don’t feel like it. If you are exercising, it is extremely important to eat a proper diet and nutritious food; otherwise, it can harm your mental health, lead to fatigue, and exhaust you emotionally and physically, which can lead to anxiety. A study published in Frontiers in Psychology in 2018 found that low diet intake was linked to increased anxiety levels.

Not stretching

If you go to the gym or exercise a lot, it is extremely important to stretch before you start training your body. If you don’t do your stretching pre- or post-workout, it can make your body stiff and cause body pain, muscle cramps, and headaches. Stretching is very important to keep your body flexible and avoid any physical or emotional burnout. According to the Journal of Physical Therapy Science in 2018, regular stretching exercises improved mental health, reducing symptoms of anxiety and depression.

Challenging your capacity

One should always listen to their body; your body is not a robot; it needs rest, food, water, and enough sleep to function properly. Challenging your capacity won’t make you physically fit; when your body gives you signals, it is telling you to slow down, take rest, or it may cause injury. It can create physical and mental stress.

Not getting enough sleep

Exercise, gym, and sports are the best ways to keep fit; they will help you increase your stamina and keep you healthy. Many people who are managing the gym and their busy schedule together often can’t get enough sleep. It can be very harmful to your body; it can cause anxiety and fatigue. A 2019 study published in Nature Human Behavior by researchers at the University of California, Berkeley, found that sleep deprivation can significantly increase anxiety levels.

An anxiety attack may be described as physical symptoms of anxiety which include faster breathing, nausea, dizziness, headaches and more.

In addition to being feelings of fear and worry, it can be a reaction to stress. Moreover, people can also go through anxiety when there is no identifiable stressor.

In the Diagnostic and Statistical Manual of Mental Disorders or DSM, there is no set definition of an anxiety attack. Notably, the definition of an anxiety attack is subjective and people may also say that they are experiencing an anxiety attack when in actuality they are describing a panic attack.

That is why it is important to be aware about the physical symptoms, which may be described as an anxiety attack.

Feeling lightheaded and dizzy, a churning feeling, or a “knot” in the stomach, restlessness, faster breathing, diarrhoea, sweating, hot flushes, nausea, pins and needles, headaches and backaches and a fast or irregular heartbeat are considered symptoms of an anxiety attack.

Additionally, anxiety may also have a specific trigger, such as an exam, workplace issues, a health issue, or a relationship problem.

It can also be a sign of an anxiety disorder, if it is persistent as well as have symptoms that are less intense than a panic attack.

Furthermore, it usually develops gradually when a person feels anxious.

In addition to being mild, moderate or severe, anxiety tends to develop gradually, and a person is usually worried or concerned at the outset.

Mental health is one of the least regulated and most exploited fields, often leaving individuals vulnerable in their time of need. According to the World Health Organization (WHO), mental health disorders cost the global economy up to USD 1 trillion per year. In such a scenario, there is a need for integrative, holistic, and research-backed approaches to well-being. 

This is where non-invasive, non-pharmacological interventions rooted in traditional knowledge systems, particularly yogic practices, offer promising solutions to these pressing issues as shared by Dr Ishan Shivanad, Mental Health Researcher and Founder of Yoga of Immortals. 

Breath Control (Pranayama)

Breathing exercises, a cornerstone of traditional Indian yogic practices, are remarkably effective in managing stress and anxiety. Pranayama, or breath control, involves regulated breathing patterns that help calm the nervous system. Techniques such as deep diaphragmatic breathing can slow the heart rate and reduce stress levels. By focusing on your breath, you can anchor yourself in the present and alleviate anxiety symptoms.

Meditation (Dhyana)

Meditation has long been recognized for its mental health benefits. Regular practice of meditation, or Dhyana, helps cultivate a sense of inner peace and emotional balance. Research in this field has reiterated this fact time and again. Multi-modality meditative interventions like Yoga of Immortals (YOI) through its rigorous clinical research, including double-blind randomized trials, demonstrated remarkable efficacy in reducing symptoms of insomnia, anxiety, and depression through the practice of Dhyana or meditation as embedded in the ancient Indian knowledge system. Participants in the study have reported significant improvements in their psychosocial and emotional health, with positive outcomes ranging from 72% to 82% within just 4-8 weeks of regular practice. This practice not only soothes the mind but also improves overall quality of life.

Intention setting

This involves focusing the mind on a single point or goal. This technique enhances concentration and helps in managing stress by directing mental energy towards positive outcomes. By setting clear intentions, you create a sense of purpose and direction, which can be particularly beneficial in alleviating feelings of helplessness and anxiety.

Mindful movement

Incorporating mindful yoga-based practices can be incredibly beneficial for mental health. Such practices combine physical postures with breath control and meditation, enabling a holistic approach to well-being. They help release physical tension and promote a sense of calm and relaxation, contributing to better emotional resilience.

Journaling

Journaling is a simple yet powerful tool for emotional self-care. Writing down your thoughts and feelings allows for self-expression and reflection, which can help you process emotions and gain perspective. Regular journaling can be a valuable practice in identifying patterns of negative thinking and working through complex emotions.

Practicing gratitude

Practicing gratitude involves recognizing and appreciating the positive aspects of life. By regularly noting things you are grateful for, you shift your focus from what is wrong to what is going well. This positive shift in perspective can reduce feelings of anxiety and depression, enhancing overall emotional well-being.

Connecting with Nature

Spending time in nature has been shown to have a calming effect on the mind. Activities like walking in the park, hiking, or simply sitting outside can help reduce stress and improve mood. Nature exposure allows for a break from daily stressors and provides a refreshing change of environment, promoting mental clarity and emotional stability.

 

(Discussions on suicides can be triggering for some. But suicides are preventable. If you are looking for help, some suicide prevention helpline numbers in India are 011-40769002 from Sanjivini (Delhi-based, 10 am – 5.30 pm) and 044-24640050 from Sneha Foundation (Chennai-based, 8 am – 10 pm), +91 9999666555 from Vandrevala Foundation (Mumbai-based, 24×7).

Anxiety is an often misunderstood mental health condition that affects millions of people around the world. It is more than just feeling nervous or worried; anxiety can manifest in constant fear, tension, and unease. These feelings can arise from a variety of triggers, such as work pressure, social situations, or even everyday tasks, making it hard to focus or relax.

Symptoms of Anxiety

The symptoms of anxiety vary from person to person, but they typically include a mix of emotional and physical responses. Emotional symptoms may include constant worry, racing thoughts, or feeling overwhelmed. On the physical side, individuals may experience a rapid heartbeat, restlessness, fatigue, or difficulty sleeping. These symptoms can make daily life difficult, affecting work, relationships, and personal well-being.

The Invisible Battle

One of the most challenging aspects of anxiety is that it often goes unnoticed. Many people battling anxiety keep it hidden, masking their struggles behind smiles or maintaining a busy schedule. This “invisible” nature makes it harder for others to recognize the signs and offer support. The stigma surrounding mental health further prevents open conversations about anxiety, making the battle feel even more isolating.

Managing Anxiety

Though living with anxiety is difficult, there are ways to manage it. Mindfulness practices, such as deep breathing, meditation, or yoga, can help reduce anxious feelings. Regular physical activity, a healthy diet, and sufficient sleep are also important for maintaining mental well-being. For those facing severe anxiety, talking to a mental health professional, counselor, or therapist can provide much-needed guidance and coping strategies.

Breaking the Silence

Acknowledging anxiety and seeking help is the first step towards healing. By opening up conversations around anxiety and mental health, we create a more supportive environment for those struggling. The silent struggle against anxiety can be faced with strength and resilience, and no one has to fight it alone.

 

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by  qualified medical professionals.)

 

 

Scientists on Friday revealed that a cholesterol regulator can become a surprising player in mental health research, helping treat depression and anxiety. 

Called LXRβ, the nuclear receptor is known for its role in cholesterol metabolism and inflammation. It is now emerging as a crucial player in neuroscience and psychiatry.

In a review, published in the journal Brain Medicine, researchers Dr Xiaoyu Song and Professor Jan-Ake Gustafsson from the University of Houston and Karolinska Institutet (Sweden) shed light on the therapeutic potential of liver X receptor beta (LXRβ) in treating depression and anxiety.

This comprehensive analysis marks a significant step forward in understanding the molecular underpinnings of mental health disorders and potentially revolutionizing their treatment.

“Our analysis reveals that the receptor plays a pivotal role in preventing central nervous system disease in experimental rodent models,” said Dr Song. If these observations translate to humans, it could emerge as a novel therapeutic target for treating neuropsychiatric disorders, particularly depression and anxiety.

According to the findings, the receptor’s deficiency in female mice leads to anxiety-like behaviour and impaired behavioural responses.

The activation of the regulator in the amygdala exerts anxiolytic effects by rebalancing excitatory and inhibitory neurotransmission, it added.

Its signalling also regulates neurogenesis and enhances cognitive function, which may have implications for treating depression.

The review also explores its role in autism spectrum disorder (ASD), suggesting potential connections between cholesterol metabolism, brain development, and ASD symptoms.

Professor Gustafsson said the connection between the receptor, traditionally associated with metabolic functions, and complex psychiatric disorders like depression and anxiety, underscores the interconnectedness of biological systems.

It challenges us to think more holistically about mental health and its underlying molecular mechanisms, the professor added.

While the findings are promising, the authors caution that additional basic research and clinical trials are necessary to determine whether novel drugs targeting the receptor can be effectively utilised in treating neurological and neuropsychiatric diseases.