How To Set Anxiety Aside

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How To Set Anxiety Aside

We’ve talked previously about how to use the “release” method to stop your racing mind.

That’s a powerful technique, but sometimes we need to be calm enough to use it. So first…

Breathe

Obviously. But, don’t underestimate the immediate power of focusing on your breath, even just for a moment.

There are many popular breathing exercises, but here’s one of the simplest and most effective, “4–4 breathing”:

  • Breathe in for a count of four
  • Hold for a count four
  • Breathe out for a count of four
  • Hold for a count of four
  • Repeat

Depending on your lung capacity and what you’re used to, it may be that you need to count more quickly or slowly to make it feel right. Experiment with what feels comfortable for you, but the general goal should breathing deeply and slowly.

Identify the thing that’s causing you anxiety

We’ve also talked previously about how to use the RAIN technique to manage difficult emotions, and that’s good for handling anxiety too.

Another powerful tool is journaling.

Read: How To Use Journaling to Challenge Anxious Thoughts

If you don’t want to use any of those (very effective!) methods, that’s fine too—journaling isn’t for everyone.

You can leverage some of the same benefits by simply voicing your worries, even to yourself:

There’s an old folk tradition of “worry dolls”; these are tiny little dolls so small they can be kept in a pocket-size drawstring purse. Last thing at night, the user whispers their worries to the dolls and puts them back in their bag, where they will work on the person’s problem overnight.

We’re a health and productivity newsletter, not a dealer of magic and spells, but you can see how it works, right? It gets the worries out of one’s head, and brings about a helpful placebo effect too.

Focus on what you can control

  • Most of what you worry about will not happen.
  • Some of what you worry about may happen.
  • Worrying about it will not help.

In fact, in some cases it may bring about what you fear, by means of the nocebo effect (like the placebo effect, but bad). Additionally, worrying drains your body and makes you less able to deal with whatever life does throw at you.

So while “don’t worry; be happy” may seem a flippant attitude, sometimes it can be best. However, don’t forget the other important part, which is actually focusing on what you can control.

  • You can’t control whether your car will need expensive maintenance…
    • …but you can control whether you budget for it.
  • You can’t control whether your social event will go well or ill…
    • …but you can control how you carry yourself.
  • You can’t control whether your loved one’s health will get better or worse…
    • …but you can control how you’re there for them, and you can help them take what sensible precautions they may.

…and so forth.

Look after your body as well!

Your body and mind are deeply reliant on each other. In this case, just as anxiety can drain your body’s resources, keeping your body well-nourished, well-exercised, and well-rested and can help fortify you against anxiety. For example, when it comes to diet, exercise, and sleep:

Don’t know where to start? How about the scientifically well-researched, evidence-based, 7-minute workout?

Check Out the Seven Minute Workout App (Android and iOS

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  • Say That Again: Using Hearing Aids Can Be Frustrating for Older Adults, but Necessary

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    It was an every-other-day routine, full of frustration.

    Every time my husband called his father, who was 94 when he died in 2022, he’d wait for his dad to find his hearing aids and put them in before they started talking.

    Even then, my father-in-law could barely hear what my husband was saying. “What?” he’d ask over and over.

    Then, there were the problems my father-in-law had replacing the devices’ batteries. And the times he’d end up in the hospital, unable to understand what people were saying because his hearing aids didn’t seem to be functioning. And the times he’d drop one of the devices and be unable to find it.

    How many older adults have problems of this kind?

    There’s no good data about this topic, according to Nicholas Reed, an assistant professor of epidemiology at Johns Hopkins Bloomberg School of Public Health who studies hearing loss. He did a literature search when I posed the question and came up empty.

    Reed co-authored the most definitive study to date of hearing issues in older Americans, published in JAMA Open Network last year. Previous studies excluded people 80 and older. But data became available when a 2021 survey by the National Health and Aging Trends Study included hearing assessments conducted at people’s homes.

    The results, based on a nationally representative sample of 2,803 people 71 and older, are eye-opening. Hearing problems become pervasive with advancing age, exceeding 90% in people 85 and older, compared with 53% of 71- to 74-year-olds. Also, hearing worsens over time, with more people experiencing moderate or severe deficits once they reach or exceed age 80, compared with people in their 70s.

    However, only 29% of those with hearing loss used hearing aids. Multiple studies have documented barriers that inhibit use. Such devices, which Medicare doesn’t cover, are pricey, from nearly $1,000 for a good over-the-counter set (OTC hearing aids became available in 2022) to more than $6,000 for some prescription models. In some communities, hearing evaluation services are difficult to find. Also, people often associate hearing aids with being old and feel self-conscious about wearing them. And they tend to underestimate hearing problems that develop gradually.

    Barbara Weinstein, a professor of audiology at the City University of New York Graduate Center and author of the textbook “Geriatric Audiology,” added another concern to this list when I reached out to her: usability.

    “Hearing aids aren’t really designed for the population that most needs to use them,” she told me. “The move to make devices smaller and more sophisticated technologically isn’t right for many people who are older.”

    That’s problematic because hearing loss raises the risk of cognitive decline, dementia, falls, depression, and social isolation.

    What advice do specialists in hearing health have for older adults who have a hard time using their hearing aids? Here are some thoughts they shared.

    Consider larger, customized devices. Many older people, especially those with arthritis, poor fine motor skills, compromised vision, and some degree of cognitive impairment, have a hard time manipulating small hearing aids and using them properly.

    Lindsay Creed, associate director of audiology practices at the American Speech-Language-Hearing Association, said about half of her older clients have “some sort of dexterity issue, whether numbness or reduced movement or tremor or a lack of coordination.” Shekinah Mast, owner of Mast Audiology Services in Seaford, Delaware, estimates nearly half of her clients have vision issues.

    For clients with dexterity challenges, Creed often recommends “behind-the-ear hearing aids,” with a loop over the ear, and customized molds that fit snugly in the ear. Customized earpieces are larger than standardized models.

    “The more dexterity challenges you have, the better you’ll do with a larger device and with lots of practice picking it up, orienting it, and putting it in your ear,” said Marquitta Merkison, associate director of audiology practices at ASHA.

    For older people with vision issues, Mast sometimes orders hearing aids in different colors for different ears. Also, she’ll help clients set up stands at home for storing devices, chargers, and accessories so they can readily find them each time they need them.

    Opt for ease of use. Instead of buying devices that require replacing tiny batteries, select a device that can be charged overnight and operate for at least a day before being recharged, recommended Thomas Powers, a consultant to the Hearing Industries Association. These are now widely available.

    People who are comfortable using a smartphone should consider using a phone app to change volume and other device settings. Dave Fabry, chief hearing health officer at Starkey, a major hearing aid manufacturer, said he has patients in their 80s and 90s “who’ve found that being able to hold a phone and use larger visible controls is easier than manipulating the hearing aid.”

    If that’s too difficult, try a remote control. GN ReSound, another major manufacturer, has designed one with two large buttons that activate the volume control and programming for its hearing aids, said Megan Quilter, the company’s lead audiologist for research and development.

    Check out accessories. Say you’re having trouble hearing other people in restaurants. You can ask the person across the table to clip a microphone to his shirt or put the mike in the center of the table. (The hearing aids will need to be programmed to allow the sound to be streamed to your ears.)

    Another low-tech option: a hearing aid clip that connects to a piece of clothing to prevent a device from falling to the floor if it becomes dislodged from the ear.

    Wear your hearing aids all day. “The No. 1 thing I hear from older adults is they think they don’t need to put on their hearing aids when they’re at home in a quiet environment,” said Erika Shakespeare, who owns Audiology and Hearing Aid Associates in La Grande, Oregon.

    That’s based on a misunderstanding. Our brains need regular, not occasional, stimulation from our environments to optimize hearing, Shakespeare explained. This includes noises in seemingly quiet environments, such as the whoosh of a fan, the creak of a floor, or the wind’s wail outside a window.

    “If the only time you wear hearing aids is when you think you need them, your brain doesn’t know how to process all those sounds,” she told me. Her rule of thumb: “Wear hearing aids all your waking hours.”

    Consult a hearing professional. Everyone’s needs are different, so it’s a good idea to seek out an audiologist or hearing specialist who, for a fee, can provide guidance.

    “Most older people are not going to know what they need” and what options exist without professional assistance, said Virginia Ramachandran, the head of audiology at Oticon, a major hearing aid manufacturer, and a past president of the American Academy of Audiology.

    Her advice to older adults: Be “really open” about your challenges.

    If you can’t afford hearing aids, ask a hearing professional for an appointment to go over features you should look for in over-the-counter devices. Make it clear you want the appointment to be about your needs, not a sales pitch, Reed said. Audiology practices don’t routinely offer this kind of service, but there’s good reason to ask since Medicare started covering once-a-year audiologist consultations last year.

    We’re eager to hear from readers about questions you’d like answered, problems you’ve been having with your care, and advice you need in dealing with the health care system. Visit http://kffhealthnews.org/columnists to submit your requests or tips.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Testosterone, Tourette’s, and Tickly Throats

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Could you do a series on mens health? Testosterone boosters. Libido? What works what doesnt? Also could you discuss prostate health and what supplements, meds, foods or protocols work to relieve symptoms of bph❞

    We could indeed! We’ll be sure to write more, but while you’re waiting, you might like to read our main feature from a while back:

    Too Much Or Too Little Testosterone?

    …as it does include a lot about the use of a supplement that helps against Benign Prostatic Hyperplasia, with performance comparable to the most common drug prescribed for such.

    And since (like that drug) it’s a 5α-reductase inhibitor (meaning it works by blocking the conversion of testosterone to DHT), this means it helps against prostate problems (and also, incidentally, male pattern hair loss) without reducing overall testosterone levels. In fact, because less testosterone will be converted to DHT, you’ll actually (all other things being equal) end up with slightly higher free testosterone levels.

    ❝My BMI is fine, but my waist is too big. What do I do about that? I am 5′ 5″ tall and 128 pounds and 72 years old.❞

    It’s hard to say without knowing about your lifestyle (and hormones, for that matter)! But, extra weight around the middle in particular is often correlated with high levels of cortisol, so you might find this of benefit:

    Lower Your Cortisol! (Here’s Why & How)

    ❝Is there anything special that might help someone with Tourette’s syndrome?❞

    There are of course a lot of different manifestations of Tourette’s syndrome, and some people’s tics may be far more problematic to themselves and/or others, while some may be quite mild and just something to work around.

    It’s an interesting topic for sure, so we’ll perhaps do a main feature (probably also covering the related-and-sometimes-overlapping OCD umbrella rather than making it hyperspecific to Tourette’s), but meanwhile, you might consider some of these options:

    ❝Natural solutions for osteoarthritis. Eg. Rosehip tea, dandelion root tea. Any others??? What foods should I absolutely leave alone?❞

    We’ll do a main feature on arthritis (in both its main forms) someday soon, but meanwhile, we recommend eating for good bone/joint health and against inflammation. To that end, you might like these main features we did on those topics:

    Of these, probably the last one is the most critical, and also will have the speediest effects if implemented.

    We turn the tables and ask you a question!

    We’ll then talk about this tomorrow:

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  • 3 Appetite Suppressants Better Than Ozempic

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Annette Bosworth gives her recommendations, and explains why:

    What and how

    We’ll get straight to it; the recommendations are:

    • Coffee, black, unsweetened: not only suppresses the appetite but also boosts the metabolism, increasing fat burn.
    • Salt: especially for when fasting (as under such circumstances we may lose salts without replenishing them), a small taste of this can help satisfy taste buds while replenishing sodium and—depending on the salt—other minerals. For example, if you buy “low-sodium salt” in the supermarket, this is generally sodium chloride cut with potassium chloride and/or occasionally magnesium sulfate.
    • Ketones (MCT oil): ketones can suppress hunger, particularly when fasting causes blood sugar levels to drop. Supplementing with MCT oil promotes ketone production in the liver, training the body to produce more ketones naturally, thus curbing appetite.

    For more on these including the science of them, enjoy:

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    Want to learn more?

    You might also like to read:

    Take care!

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  • 7 Fruits Every Senior Should Eat Today (And Why)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What will you prioritize in the new year?

    Fruits to enjoy regularly

    The 7 fruits recommended for seniors in this video are:

    Apples

    • Rich in soluble fiber (pectin) for lowering LDL cholesterol.
    • Contains phytochemicals such as quercetin and other polyphenols that reduce inflammation and support heart health.
    • High in vitamin C for immunity, skin elasticity, and joint health.

    Bananas

    • Natural energy boost from carbohydrates.
    • High in potassium for regulating blood pressure, fluid balance, and preventing muscle cramps.
    • Supports cardiovascular health and muscle function.

    Avocados

    • Rich in monounsaturated fats to improve cholesterol levels.
    • High in potassium for blood pressure regulation.
    • Contains vitamins E and K for brain health and bone density.

    Grapes

    • Hydrating and rich in antioxidants like resveratrol, which supports circulation and reduces inflammation.
    • Contain vitamins C and K for immunity and bone health.

    Plums

    • Natural laxative with high fiber and sorbitol for digestive health.
    • Rich in potassium and vitamin K for bone density and reducing osteoporosis risk.
    • Contain polyphenols for reducing inflammation and supporting cognitive health.

    Pomegranates

    • Anti-inflammatory and antioxidant-rich (especially punicalagins and anthocyanins).
    • Supports heart health, improves cholesterol levels, and promotes brain health.
    • May help inhibit cancer cell growth in specific types.

    Kiwi

    • High in vitamin C to boost immunity.
    • Rich in fiber and enzymes for digestive health.
    • Low glycemic index, suitable for blood sugar management.

    10almonds note: a lot of those statements can go for a lot of fruits, but those are definitely high on the list for the qualities mentioned!

    For more on all the above, enjoy:

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    Want to learn more?

    You might also like to read:

    Top 8 Fruits That Prevent & Kill Cancer ← there are two fruits that appear on both lists!

    Take care!

    Don’t Forget…

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  • Feeding You Lies – by Vani Hari

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    When it comes to advertising, we know that companies will often be as misleading as they can get away with. But just how misleading is it?

    Vani Hari, of “Food Babe” fame, is here to unravel it all.

    The book covers many areas of food and drink advertising and marketing, and gives particular attention to:

    • Sodas (with and without sugar), and how deleterious they are to the health—as well as not even helping people lose weight, but actively hindering
    • Nutritionally fortified foods, and what we may or may not actually get from them by the time the processing is done
    • Organic food, and what that may or may not mean

    She also covers a lot of what happens outside of supermarkets, way back in universities and corporate boardrooms. In short, who is crossing whose palms with silver for a seal of approval… And what that means for us as consumers.

    A strength of this book that sets it apart from many of its genre, by the way, is that while being deeply critical of certain institutions’ practices, it doesn‘t digress into tinfoil-hat pseudoscientific scaremongering, either. Here at 10almonds we love actual science, so that was good to see too.

    Bottom line: is you’d like to know “can they say that and get away with it if it’s not true?” and make decisions based on the actual nutritional value of things, this is a great book for you.

    Click here to check out “Feeding You Lies” on Amazon and make your shopping healthier!

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  • Gut-Healthy Sunset Soup

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    So-called for its gut-healthy ingredients, and its flavor profile being from the Maghreb (“Sunset”) region, the western half of the N. African coast.

    You will need

    • 1 can chickpeas (do not drain)
    • 1 cup low-sodium vegetable stock
    • 1 small onion, finely chopped
    • 1 carrot, finely chopped
    • 2 tbsp sauerkraut, drained and chopped (yes, it is already chopped, but we want it chopped smaller so it can disperse evenly in the soup)
    • 2 tbsp tomato paste
    • 1 tbsp harissa paste (adjust per your heat preference)
    • 1 tbsp ras el-hanout
    • ¼ bulb garlic, crushed
    • Juice of ½ lemon
    • ¼ tsp MSG or ½ tsp low-sodium salt
    • Extra virgin olive oil
    • Optional: herb garnish; we recommend cilantro or flat-leaf parsley

    Method

    (we suggest you read everything at least once before doing anything)

    1) Heat a little oil in a sauté pan or similar (something suitable for combination cooking, as we’ll be frying first and then adding liquids), and fry the onion and carrot until the onion is soft and translucent; about 5 minutes.

    2) Stir in the garlic, tomato paste, harissa paste, and ras el-hanout, and fry for a further 1 minute.

    3) Add the remaining ingredients* except the lemon juice. Bring to the boil and then simmer for 5 minutes.

    *So yes, this includes adding the “chickpea water” also called “aquafaba”; it adds flavor and also gut-healthy fiber in the form of oligosaccharides and resistant starches, which your gut microbiota can use to make short-chain fatty acids, which improve immune function and benefit the health in more ways than we can reasonably mention as a by-the-way in a recipe.

    4) Stir in the lemon juice, and serve, adding a herb garnish if you wish.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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