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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  • Glucomannan For Weight Loss, Gut Health, & More

    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.

    Glucomannan is a water-soluble dietary fiber found in the root of the konjac plant.

    If you’ve had konjac noodles, also called shirataki, that’s what those are mostly made of, and it’s why they have next-to-no calories.

    You may be wondering: if it’s water-soluble, how do the noodles not dissolve in water? And the answer is that the noodle-making process involves making a gel out of the fiber and water, which is then extruded into noodle shapes. In this gelatinous form, they’re fairly stable (it’s one of the most viscous dietary fibers), but yes, if you were to boil them for a long time, they would indeed turn the entire liquid contents of the saucepan into gel.

    How it works for weight loss

    Because of its viscosity, adding even a small amount of powdered* glucomannan to a glass of water will turn the whole thing into gel in seconds. This means that if you take glucomannan capsules with a glass of water, then so far as your stomach is concerned, you just ate a cup of gel, and the water is now processed as food, staying longer in the stomach than it otherwise would, and promoting feelings of fullness.

    *i.e. dry powder, not in a gelatinous form like the noodles

    As for its efficacy in weight loss, see for example:

    ❝Glucomannan was well-tolerated and resulted in significant weight loss in overweight and obese individuals❞

    Read more: Glucomannan and obesity: a critical review

    So, that covers the basic requirements, but may be wondering: does it have other benefits? And the answer is yes, it does:

    ❝Glucomannan appears to beneficially affect total cholesterol, LDL cholesterol, triglycerides, body weight, and fasting blood glucose❞

    Read more: Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis

    To further corroborate that and comment on safety…

    ❝Results showed a significant mean weight loss using glucomannan over an eight-week period. Serum cholesterol and low-density lipoprotein cholesterol were significantly reduced in the glucomannan treated group. No adverse reactions to glucomannan were reported.❞

    Read more: Effect of glucomannan on obese patients: a clinical study

    As to whether other gel-making agents work the same way, the answer is no, they don’t seem to:

    ❝Glucomannan induced body weight reduction in healthy overweight subjects, whereas the addition of guar gum and alginate did not seem to cause additional loss of weight❞

    Read more: Experiences with three different fiber supplements in weight reduction

    How it works for gut health

    In the words of Dr. Yu Li et al.,

    ❝Konjaku flour can achieve positive effects on treating obesity, which manifest on reducing BMI, fat mass, blood glucose, and blood lipid, improving hepatic function, and also regulating intestinal microfloral structure.

    Therefore, changes in gut microbiota may explain in part the effects of konjaku flour.❞

    Read in full: Effects of Konjaku Flour on the Gut Microbiota of Obese Patients

    This has extra positive knock-on effects too:

    Glucomannan promotes Bacteroides ovatus to improve intestinal barrier function and ameliorate insulin resistance

    Want to try some?

    We don’t sell it, but here for your convenience are example products on Amazon:

    Konjac noodles | Glucomannan capsules

    Enjoy!

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  • Viruses aren’t always harmful. 6 ways they’re used in health care and pest control

    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.

    We tend to just think of viruses in terms of their damaging impacts on human health and lives. The 1918 flu pandemic killed around 50 million people. Smallpox claimed 30% of those who caught it, and survivors were often scarred and blinded. More recently, we’re all too familiar with the health and economic impacts of COVID.

    But viruses can also be used to benefit human health, agriculture and the environment.

    Viruses are comparatively simple in structure, consisting of a piece of genetic material (RNA or DNA) enclosed in a protein coat (the capsid). Some also have an outer envelope.

    Viruses get into your cells and use your cell machinery to copy themselves.
    Here are six ways we’ve harnessed this for health care and pest control.

    1. To correct genes

    Viruses are used in some gene therapies to correct malfunctioning genes. Genes are DNA sequences that code for a particular protein required for cell function.

    If we remove viral genetic material from the capsid (protein coat) we can use the space to transport a “cargo” into cells. These modified viruses are called “viral vectors”.

    Viruses consist of a piece of RNA or DNA enclosed in a protein coat called the capsid.
    DEXi

    Viral vectors can deliver a functional gene into someone with a genetic disorder whose own gene is not working properly.

    Some genetic diseases treated this way include haemophilia, sickle cell disease and beta thalassaemia.

    2. Treat cancer

    Viral vectors can be used to treat cancer.

    Healthy people have p53, a tumour-suppressor gene. About half of cancers are associated with the loss of p53.

    Replacing the damaged p53 gene using a viral vector stops the cancerous cell from replicating and tells it to suicide (apoptosis).

    Viral vectors can also be used to deliver an inactive drug to a tumour, where it is then activated to kill the tumour cell.

    This targeted therapy reduces the side effects otherwise seen with cytotoxic (cell-killing) drugs.

    We can also use oncolytic (cancer cell-destroying) viruses to treat some types of cancer.

    Tumour cells have often lost their antiviral defences. In the case of melanoma, a modified herpes simplex virus can kill rapidly dividing melanoma cells while largely leaving non-tumour cells alone.

    3. Create immune responses

    Viral vectors can create a protective immune response to a particular viral antigen.

    One COVID vaccine uses a modified chimp adenovirus (adenoviruses cause the common cold in humans) to transport RNA coding for the SARS-CoV-2 spike protein into human cells.

    The RNA is then used to make spike protein copies, which stimulate our immune cells to replicate and “remember” the spike protein.

    Then, when you are exposed to SARS-CoV-2 for real, your immune system can churn out lots of antibodies and virus-killing cells very quickly to prevent or reduce the severity of infection.

    4. Act as vaccines

    Viruses can be modified to act directly as vaccines themselves in several ways.

    We can weaken a virus (for an attenuated virus vaccine) so it doesn’t cause infection in a healthy host but can still replicate to stimulate the immune response. The chickenpox vaccine works like this.

    The Salk vaccine for polio uses a whole virus that has been inactivated (so it can’t cause disease).

    Others use a small part of the virus such as a capsid protein to stimulate an immune response (subunit vaccines).

    An mRNA vaccine packages up viral RNA for a specific protein that will stimulate an immune response.

    5. Kill bacteria

    Viruses can – in limited situations in Australia – be used to treat antibiotic-resistant bacterial infections.

    Bacteriophages are viruses that kill bacteria. Each type of phage usually infects a particular species of bacteria.

    Unlike antibiotics – which often kill “good” bacteria along with the disease-causing ones – phage therapy leaves your normal flora (useful microbes) intact.

    A phage
    Bacteriophages (red) are viruses that kill bacteria (green).
    Shutterstock

    6. Target plant, fungal or animal pests

    Viruses can be species-specific (infecting one species only) and even cell-specific (infecting one type of cell only).

    This occurs because the proteins viruses use to attach to cells have a shape that binds to a specific type of cell receptor or molecule, like a specific key fits a lock.

    The virus can enter the cells of all species with this receptor/molecule. For example, rabies virus can infect all mammals because we share the right receptor, and mammals have other characteristics that allow infection to occur whereas other non-mammal species don’t.

    When the receptor is only found on one cell type, then the virus will infect that cell type, which may only be found in one or a limited number of species. Hepatitis B virus successfully infects liver cells primarily in humans and chimps.

    We can use that property of specificity to target invasive plant species (reducing the need for chemical herbicides) and pest insects (reducing the need for chemical insecticides). Baculoviruses, for example, are used to control caterpillars.

    Similarly, bacteriophages can be used to control bacterial tomato and grapevine diseases.

    Other viruses reduce plant damage from fungal pests.

    Myxoma virus and calicivirus reduce rabbit populations and their environmental impacts and improve agricultural production.

    Just like humans can be protected against by vaccination, plants can be “immunised” against a disease-causing virus by being exposed to a milder version.The Conversation

    Thea van de Mortel, Professor, Nursing, School of Nursing and Midwifery, Griffith University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • As The Summer Gets Hotter Still…

    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? We love to hear from you!

    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

    ❝I would love to see an article about heat dehydrated illness….so much of the US is under hot conditions. I had an fainting sweating episode and now trying to recoup from it. What should we do? Drink water,rest…???❞

    We have done some of this, but it’s always a good one to revisit! Last summer (N. Hemisphere summer), we wrote this:

    Stay Safe From Heat Exhaustion & Heatstroke!

    …and this year, it’s getting hotter still (and is already the hottest summer on record), with certainly much of the US seriously affected, as you say. Next year, it will probably be worse again; climate change is getting predictable like that, and likely will continue until fixed. We are but a health science publication, so we can’t fix the world’s climate, but we can reiterate the above advice, and urge everyone to take it seriously.

    Note: heat exhaustion and heatstroke kill. Yes, we’re including heat exhaustion in that, because by the time you get heat exhaustion, you’re often not in the best state of mind to take the correct steps to avoid the heatstroke that follows.

    To think otherwise would be akin to thinking “falling never killed anyone; it’s only when you stop falling that it’s dangerous”.

    This summer, we did also write this more niche article:

    Surviving Summer While Fat

    …whose advice won’t apply to everyone, but will be helpful to some, and honestly, some of that advice does go for everyone.

    One thing we didn’t write about in those articles that we’ll add here:

    Humidity is dangerous:

    • Dry heat: you sweat, the sweat evaporates, cooling you. As well as losing heat, you’ve also now lost water and salts, which you’ll need to replenish, but your body is operating correctly.
    • Humid heat: you sweat, and now you are just sweaty until further notice. It doesn’t evaporate because the surrounding humidity doesn’t provide the physics for that. Not only are you not losing heat through evaporating sweat, but also, if you’re wearing clothes, that’s now an insulating layer you’re wearing.

    …so that means, watch the humidity as carefully as you watch the temperature, and when it’s high, get extra serious about finding ways to keep yourself cool (e.g. shade, rest, cooling showers etc if you can, that kind of thing).

    Take care!

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  • Nudge – by Richard Thaler & Cass Sunstein

    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.

    How often in life do we make a suboptimal decision that ends up plaguing us for a long time afterwards? Sometimes, a single good or bad decision can even directly change the rest of our life.

    So, it really is important that we try to optimize the decisions we do make.

    Professors Richard Thaler and Cass Sunstein look at all kinds of decision-making in this book. Their goal, as per the subtitle, is “improving decisions about health, wealth, and happiness”.

    For the most part, the book concentrates on “nudges”. Small factors that influence our decisions one way or another.

    Most importantly: that some of them are very good reasons to be nudged; others, very bad ones. And they often look similar.

    Where this book excels is in highlighting the many ways we make decisions without even thinking about it… or we think about it, but only down a prescribed, foreseen track, to an externally expected conclusion (for example, an insurance company offering three packages, but two of them exist only to direct you to the “correct” choice).

    A weakness of the book is that in some aspects it’s a little inconsistent. The authors describe their economic philosophy as “libertarian paternalism”, and as libertarians they’re against mandates, except when as paternalists they’re for them. But, if we take away their labels, this boils down to “some mandates can be good and some can be bad”, which would not be so inconsistent after all.

    Bottom line: if you’d like to better understand your own decision-making processes through the eyes of policy-setting economists (especially Sunstein, who worked for the White House Office of Information & Regulatory Affairs) whose job it is to make sure you make the “right” decisions, then this is a very enlightening book.

    Click here to check out Nudge and improve your decision-making clarity!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Honey vs Maple Syrup – Which is Healthier?

    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.

    Our Verdict

    When comparing honey to maple syrup, we picked the honey.

    Why?

    It was very close, as both have small advantages:
    •⁠ ⁠Honey has some medicinal properties (and depending on type, may contain an antihistamine)
    •⁠ ⁠Maple syrup is a good source of manganese, as well as low-but-present amounts of other minerals

    However, you wouldn’t want to eat enough maple syrup to rely on it as a source of those minerals, and honey has the lower GI (average 46 vs 54; for comparison, refined sugar is 65), which works well as a tie-breaker.

    (If GI’s very important to you, though, the easy winner here would be agave syrup if we let it compete, with its GI of 15)

    Read more:
    •⁠ ⁠Can Honey Relieve Allergies?
    •⁠ ⁠From Apples to Bees, and High-Fructose C’s

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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  • Unfuck Your Brain – by Dr. Faith Harper

    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.

    This book takes a trauma-informed care approach, which is relatively novel in the mental health field and it’s quickly becoming the industry standard because of its effectiveness.

    The basic premise of trauma-informed care is that you had a bad experience (possibly even more than one—what a thought!) and that things that remind you of that will tend to prompt reactivity from you in a way that probably isn’t healthy. By identifying each part of that process, we can then interrupt it, much like we might with CBT (the main difference being that CBT, for all its effectiveness, tends to assume that the things that are bothering you are not true, while TIC acknowledges that they might well be, and that especially historically, they probably were).

    A word of warning: if something that triggers a trauma-based reactivity response in you is people swearing, then this book will either cure you by exposure therapy or leave you a nervous wreck, because it’s not just the title; Dr. Harper barely gets through a sentence without swearing. It’s a lot, even by this (European) reviewer’s standards (we’re a lot more relaxed about swearing over here, than people tend to be in America).

    On the other hand, something that Dr. Harper excels at is actually explaining stuff very well. So while it sometimes seems like she’s “trying too hard” style-wise in terms of being “not like other therapists”, in her defence she’s nevertheless a very good writer; she knows her stuff, and knows how to communicate it clearly.

    Bottom line: if you don’t mind a writer who swears more than 99% of soldiers, then this book is an excellent how-to guide for self-administered trauma-informed care.

    Click here to check out Unfuck Your Brain, and indeed unfuck it!

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