Anxiety is a big problem for a lot of people. It feels like it becomes a part of who you are. Making all things, big and small, you used to enjoy a struggle.
It doesn’t have to be that way.
It’s my job to help people solve this problem. I have seen people transform from being crippled by anxiety and fear, to a point where they get that feeling of serenity back in their lives. The heavy weight of anxiety gets lighter.
There’s no better feeling… I love my job.
But, it’s time to branch out and share my techniques with a much larger group of people. You guys.
Ok, lets get to it.
I’m going to share with you the 3 “Lifestyle Triggers” I have used to help hundreds of people with anxiety. The beauty of these particular lifestyle triggers is their simplicity. No side effects. Not emotionally draining. This makes it so easy to stay committed and constant towards them.
So you probably have one big question right now…
What Is a “Lifestyle Trigger?”
I’m going to teach you exactly what these are and how they help with emptying the body of stress hormones and relieve anxiety.
But first I need to give you some grounding on what is actually going on with your body when you’re feeling anxious. Once you can understand the physical problem, you just need to know how to reverse it. That’s my logic.
First, some science…
Normally, there is a good balance between these two buckets
I want you to imagine you have 2 buckets in your body (ok, maybe not too science-y). One bucket is for stress hormones (cortisol and adrenalin), the other is for feel-good neurotransmitters (these are messengers in the brain responsible for mood). Normally, there is a good balance between these two buckets and they complement each other, helping the body create a state of serenity. I call this balance your “Hormone Harmony.” Remember this, it’s important for later.
When you’re anxious, the stress hormone bucket fills to a level where it is unmanageable to the body. This can happen quickly or can slowly build up over time. The feel-good neurotransmitter bucket empties to a level where they don’t work or receive correctly any more. This imbalances your Hormone Harmony, therefore ending the serenity and creating all the nasty symptoms of anxiety. This is also the reason anxiety often comes with low mood, because your feel-good neurotransmitters aren’t communicating properly.
That’s why sometimes you might feel like you have no rational reason for feeling anxiety symptoms, but you still feel like crap. You can’t just “snap out of it.” You can’t just click your fingers and fix a broken Hormone Harmony. So don’t be hard on yourself about it.
With that said, that’s exactly what I help people do. I help them reverse the damage done to their Hormone Harmony, therefore reducing their symptoms.
So how do I do it?
Lifestyle Triggers are slight unique changes and factors in your lifestyle
The answer is something I call “Lifestyle Triggers.” This is a principle I have developed working as the fitness coordinator at one of the UK’s leading mental health hospitals.
The great thing is they help improve general mental health (memory, energy, mood) as well as reducing symptoms of anxiety.
Basically, Lifestyle Triggers are slight unique changes and factors in your lifestyle. You could look at them as small steps that reverse the damage to your Hormone Harmony. This is why they can give you quicker relief from symptoms of anxiety compared with traditional therapy. Because they are fixing the physical root cause of the symptoms… your imbalanced Hormone Harmony. I’m not for one moment suggesting you shouldn’t do therapy. Just pointing out you need an approach from both angles.
So, here are the 3 Lifestyle Triggers I’m going to share with you…
1. Create a Positive “Exercise-Stress Axis”
The idea is to create a positive balance
The “Exercise-Stress Axis” is a principle I created and work by, which allows me to use exercise to help people relieve anxiety. Let me explain… All exercise is a stress on the body. Your body can either adapt to this stress, therefore lowering your stress hormones at rest. Or it can overload the body and actually increase stress hormones at rest. I call this balance your “Exercise-Stress Axis.” The idea is to create a positive balance, so that over time your stress hormones reduce right down and improve your hormone harmony.
With me so far? Good, let’s keep going…
The key is to not use traditional exercise, instead use something I call “Flexible Exercise.” This is different to traditional exercise, as it’s far shorter: 10/20/30 minutes long. These short timely bursts of exercise give the body a chance to adapt to the stress of exercise, therefore emptying the body of stress hormones. Giving you an improved hormone harmony and relieving symptoms.
2. Avoid “Negative Trigger Foods”
The food we eat is constantly effecting our hormones, neurotransmitters and nervous system. I call these 3 systems your “Power 3” as they can all rebalance your hormone harmony when they are functioning correctly. I call this constant dynamic between the food you eat and the Power 3 the “Food-Mood Constant.” The idea is to create a positive Food-Mood Constant, therefore relieving symptoms through a better functioning Power 3.
So, a simple way to get started with this is one crucial “Lifestyle Trigger” – Avoid “Negative Trigger Foods.” These are all the foods that inhibit the Power 3 and trigger a negative response to your Hormone Harmony. Some of these foods are more well known:
- Big portions of simple carbohydrates and sugar will create peaks and lows in blood sugar. This forces the body to increase stress hormones (adrenalin and cortisol) to try and rebalance it.
- Over-processed foods will put pressure on the Power 3 and stop them functioning properly.
Unfortunately there’s a lot of these negative trigger foods. Some are hidden by clever marketing. This means you have to be smart with your diet, so check labels and ingredients.
3. Have a Daily “Motivational Prompt”
The final Lifestyle Trigger brings it all together and just helps to ensure consistency and compliance to the first two. Simply create a “Motivational Prompt” and write it down each day. This is something that instantly triggers motivation for you that day.
Create a “Motivational Prompt” and write it down each day
The Motivational Prompt is usually a desired outcome of the first two lifestyle triggers like: “feel less stressed,” “reduce my anxiety,” “decrease panic attacks.” When motivation is feeling low and you feel like you might not bother doing your 10 minute flexible exercise workout or your going to binge on some negative trigger foods, look at the prompt and remind yourself why you are doing the lifestyle triggers.
The Beauty of Lifestyle Triggers
The beauty of Lifestyle Triggers, is you are in control of them. Unlike therapy or medication where you may feel dependent on a therapist or pill, you get a real sense self control which is really empowering and very important to someone with anxiety. This means you are in control of the anxiety, not the other way round. As I have already said, I’m not suggesting you shouldn’t do therapy or take medication, but you should be using things like Lifestyle Triggers along side them.
“Motivational Energy” is how I describe that small burst of mental clarity you get
If you are someone that suffers with anxiety I hope you found this article useful and have some Motivational Energy. “Motivational Energy” is how I describe that small burst of mental clarity you get when you realise what you have to do to get something you want – the lightbulb is suddenly switched on. The problem is, Motivational Energy doesn’t last long before the light bulb goes out. So what’s important is what you do right now to put this motivation to good use. So what I want you to do is to plan out some flexible exercise workouts, just 10 minutes long, you can do first thing in the morning at home. Then have a quick look at your diet and see if you can cut out some negative trigger foods.
Remember, if you are experiencing symptoms of anxiety, always seek medical advice and talk to a doctor. These things are nothing to ashamed of. If you found this useful please like and share, as it might help someone else going through the same thing. We can beat anxiety together.
Hey, I’m Ben Jones. I work at one of the UK’s leading mental health hospitals as the fitness coordinator. I have helped hundreds of people relieve the nasty symptoms of anxiety, stress and depression with my unique exercise and nutrition principles I call “Lifestyle Triggers.” To learn more check out my website at https://3steplifestyle.com/ and my Facebook page at https://www.facebook.com/3steplifestyle/.