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The Evolution of Anxiety: Why We Worry and What to Do About It

Source of anxiety

Constant uncertainty. There is no promise that investments will go up in the future. 

What you can do:

  • You can measure something. The act of measurement takes an unknown quantity and makes it known.  You can't know for certain how much money you will have in retirement, but you can remove some uncertainty from the situation by measuring how much you save each month. 
  • Shift Your Worry from the long-term problem to a daily routine that both rewards you right away (immediate return) and resolves your future problems (delayed return).  Instead of worrying about living longer, focus on taking a walk each day.


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IDEA EXTRACTED FROM:

The Evolution of Anxiety: Why We Worry and What to Do About It

The Evolution of Anxiety: Why We Worry and What to Do About It

https://jamesclear.com/evolution-of-anxiety

jamesclear.com

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Key Ideas

The Immediate vs Delayed Return Environment

Immediate-return environment: your actions instantly deliver clear and immediate outcomes. 

Delayed Return Environment: the choices you make today will not benefit you immediately. If you save money now, you'll have enough for retirement later. 


Many of the problems humans worry about are problems of the future.

Source of anxiety

Constant uncertainty. There is no promise that investments will go up in the future. 

What you can do:

  • You can measure something. The act of measurement takes an unknown quantity and makes it known.  You can't know for certain how much money you will have in retirement, but you can remove some uncertainty from the situation by measuring how much you save each month. 
  • Shift Your Worry from the long-term problem to a daily routine that both rewards you right away (immediate return) and resolves your future problems (delayed return).  Instead of worrying about living longer, focus on taking a walk each day.


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Worry

Worry is the cognitive part of anxiety, with it's repetitive and obsessive thought patterns in our mind. Worry is sometimes essential for us to solve problems or take action, provided we are not st...

Stress

Stress is a biological response(or a reaction) to external changes and forces beyond one's resources. Signs of stress include a rapid heart rate, shallow breath, and an adrenaline rush.


Acute stress or temporary stress is normal and even beneficial. Chronic stress is linked to health concerns like heart disease and a weakened immune system.


Ways to Handle Stress:

  • Exercise daily.
  • Focus your energy on what you can control.
  • Know that your stress response is unique to you.
Anxiety

Anxiety is the culmination of worry and stress. It is a state of body and mind which is stressed and worried for no apparent reason, like a response to a false alarm.

An anxiety disorder is an acute form of anxiety and a serious medical condition.


How to Handle Anxiety:

  • Curb your sugar, alcohol and caffeine consumption.
  • Calm yourself by deep breathing and refocusing on your body parts.
  • Distract yourself by listening to music or a little exercise.
Stress, worry and anxiety can be helped by regular exercise, a nutritious diet and an ample amount of sleep.
    Humans are wired to worry

    As it turns out. Our brains are continually imagining futures that will meet our needs and things that could stand in the way of them. And sometimes any of those needs may be in conflict with each ...

    The mind always needs something

    We worry because our pre-conditioned mind cannot be left alone. Like a motor that cannot be switched off, the mind keeps running, performing background thinking at all times.

    Studies show people would rather prefer to be electrocuted with mild electric shocks than to just sit in a room doing nothing.

    Mindfulness

    Mindfulness is a practice of observing our mind's activity and is the antidote to worry.

    Mindfulness results in increased attention, better working memory, and an awareness of mind while enriching the neural connections of the brain.

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    Be aware of your anxiety

    Acknowledge and accept it. It is a normal reaction to something we perceive as a threat. Reframe your anxiety and don't identify with it. These are just feelings, thoughts and emotions that come an...

    Schedule worrying

    Dedicate 30 minutes a day to worrying. Do this at the same time and place. This will help you be more present in the rest of the day.
    During your "worrying time", try to make the difference between what you can control and what you can't.

    Reframe the situation

    Try to switch perspective a little.
    See this isolation period as an opportunity to slow down and focus on yourself and your household.

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