Mental health: What is anxiety and how do you manage it?

One in four of us will be affected by anxiety at some point in life.

According to Mental Health Aotearoa a million kiwis could be suffering from anxiety right now.

1News interviewed Dr. John McEwan, aka ‘Dr Stress,’ to provide insight into what anxiety is and how to deal with it.

What is anxiety?

“Anxiety is the brain’s way of trying to deal with the overwhelming desire to run away from something… for some people that means sheer panic because they can’t run away,” he says.

It can show up as heart palpitations, chest pains, stomach and intestinal problems, or a frequent need to urinate, says Dr. Stress.

But it can also send your brain into overdrive, which can affect your sleep.

He says it can make your brain stop sleeping because it feels threatened and instead it’s speeding it up to run away.

“But you don’t really need to run and that’s the key to handling it and dealing with it. [anxiety]says Dr. Stress.

How do I manage my anxiety?

Dr Stress recommends listening to what your brain is telling you and getting some gentle exercise.

“So my starting point is always very light exercise, like walking and swimming, or some strength and power movements…but don’t overdo it.”

He says that sends a message to the brain: “We’re cool, we’re relaxed, we’re strong.”

Second, talk to someone who is an expert.

“Talk to someone who can really give you personal strategies because each of us will have a different set of symptoms.”

before you go to bed

Dr. Stress says that one idea is to exercise with a three-pound weight each night to relax, as that sends a signal to the brain to relax.

It proposes the movements of butterflies, flight, 3 shoulder presses and curls for eight repetitions per exercise.

Breathe deeply and slowly during each movement for four seconds in and out.

Rest between each move and repeat all together for 20-40 minutes to relax before getting into bed.

He says this “gives the message of strength and power to calm the primal brain.”

Dr. Stress credits Don Oliver’s method of ‘slow and controlled’.

“Don got it right. The more stressed we are, the lighter and slower we go.”

David Neithe: Mental Health Performance Coach

David Neithe is a high performance coach for multiple elite athletes such as the Northern Stars netball team, Lydia Ko and Israel Adesanya just to name a few.

He gives his athletes tips and tricks to manage their stress levels.

Nithe ​​gave 1News a ‘three-step stress buster’ to help manage anxiety when it comes to sports.

Anti-stress in three steps

Stage one: recognize the signs

Being stressed can be identified as having butterflies, shaky hands, and brain fog.

“The key is that you don’t give in to it. We can handle it,” says Neithe.

Second stage: Breathing

Put your hand on your chest and the other on your belly.

Close your eyes and take a deep breath.

David suggests, “In for four through the nose, hold for five and slowly out through the mouth.”

“Repeat a few times.

“That will change the neurology and help reduce that stress response.”

Stage three: Act like a champion

“Shoulders back for the physiology that congregates with what you want to recreate,” says Neithe.