We have all had periods of stress and anxiety in our lives. These periods are prone to making us more alert than what we are used to and therefore have immediate consequences for our mind and body. It is possible to stop thinking about what overwhelms you this being the reason why you must learn to relax to avoid suffering them. A person can have around 50,000 thoughts a day, most of them are negative, since we perform them unconsciously. This permanent state in which you never stop thinking and turning over a lot of varied topics entails a permanent state of stress and mental exhaustion.

With a few simple tips, you will learn to relax in a few minutes to get rid of daily stress and get out of the state of anxiety, in addition to providing self-control.

1. Learn breathing techniques: although there are many breathing exercises, just focusing on the rhythm of your own breathing, this will help you to relax. Abdominal breathing is one of the simplest techniques and the one we will learn first. To do this, we must place one hand on the abdomen and the other on the chest to see which is the hand that rises when breathing. If the one that rises is the one that we place on the abdomen, we are doing complete breaths that will help us in the relaxation process. This type of slow breathing will provide a physical relaxation and calm.

2. Take a short walk: if you are at work and you feel overwhelmed, a 5-minute walk is more than enough to disconnect from the routine. In fact, short breaks are the most effective way to increase your productivity. But take advantage when you get out of your work, for example, walk before you get home, and be able to relax before you arrive.

3. Prepare a moment for yourself: it may sound like a topic, but a good bath or relaxing shower, with relaxing music, candles with lavender smell and 60 minutes without worrying about anything else works very fine.

4. Disconnect your phone, email and social networks: sometimes, the excess of information and the hyperconnection in which we are can also stress us although it does not seem so. Dedicate a couple of hours when you get home to forget the notifications of your mobile and reduce your anxiety levels.

Living more relaxed and with less anxiety will not only positively affect your well-being, but also improve your social relationships. Remember, in case of any doubt or stress situation out of the ordinary, consult your medical specialist. Take care of yourself!





Incontinence episodes are often a cause for anxiety. Studies of the relationship between incontinence and anxiety have shown that due to incontinence being shown as an embarrassing social taboo and stigmatised by the media, people often feel ashamed to seek help.  The good news is that anxiety and depression are both treatable conditions. This blog will provide an overview of the relationship between incontinence and anxiety, and discuss ways in which incontinence-related anxiety can be decreased.

We know that incontinence can prevent a person from engaging in social activities that they normally would which can lead to depression. From causing low self-esteem, avoiding sexual intercourse to social isolation and despair.

Some other common symptoms of anxiety may include:
• sweating and/or hot and cold flushes
• tightening of the chest
• racing heart
• uncontrollable worry
• obsessive thinking and compulsive behaviours.

Many people experience negative emotions in regards to incontinence concerns because of the considered loss of a natural bodily function that they no longer have control over. They then become fearful, upset and anxious over unexpected accidents that may occur, but could incontinence also occur because of high levels of anxiety?

Severe anxiety actually turns off the part of the brain that controls urination and defaecation. It is fairly rare to be incontinent during these times except in the case of terror, extreme fear or facing a life or death situation. This is due to the limbic system, a combination of brain areas that control the “fight or flight” responses switching off other messages from the brain.

That is why during extreme periods of anxiety i.e before an important exam you feel the need to go to the toilet more frequently. In life-threatening situations the limbic system’s orders become so urgent that you can’t even make it to the bathroom.

Incontinence and worrying can have a disabling effect on a person’s life and an important part of decreasing incontinence-related anxiety is talking to your doctor. The sooner you can address your problem, the less anxiety it will cause.

A comprehensive health treatment plan and counselling support is a positive step to management of incontinence and associated anxiety. If you are suffering from extreme anxiety related to incontinence and believe it’s affecting your quality of life it is particularly important for both your physical and mental health to discuss treatment and management options with your health care professional.

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