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January 7, 2023 in Anxiety Disorders, Anxiety Treatment, Featured Article, Reduce Anxiety, Self Care

10 Surprising Self-Care Strategies for Beating Anxiety

Article Outline

I. Introduction

Brief overview of anxiety disorders
Importance of self-care for managing anxiety

II. Definition of self-care

The various dimensions of self-care
Why self-care is important for overall well-being

III. 10 Surprising self-care strategies for beating anxiety

Strategy #1: Practice gratitude and positive thinking
Strategy #2: Incorporate exercise and physical activity into your routine
Strategy #3: Try deep breathing or progressive muscle relaxation techniques
Strategy #4: Engage in hobbies and leisure activities
Strategy #5: Seek social support and cultivate meaningful relationships
Strategy #6: Practice mindfulness and meditation
Strategy #7: Make time for self-care activities that bring joy and pleasure
Strategy #8: Try nature therapy or spending time in nature
Strategy #9: Explore alternative therapies like acupuncture or chiropractic care
Strategy #10: Seek professional support through therapy or counseling

IV. Tips for incorporating these self-care strategies into your routine

Setting achievable goals
Making self-care a priority
Finding time for self-care in a busy schedule
Seeking support from loved ones

V. Conclusion

Recap of the importance of self-care for managing anxiety
Encouragement to make self-care a regular part of daily routine

Anxiety disorders are a common and often debilitating mental health condition that can significantly impact a person's quality of life. While medication and therapy can be effective treatment options, self-care is also an important aspect of managing anxiety disorders. In this article, we will explore the various dimensions of self-care and provide 10 surprising self-care strategies for beating anxiety disorders.

First, it is important to understand what self-care is and why it is important for overall well-being. Self-care refers to the actions that individuals take to maintain their physical, mental, and emotional health. It can include activities such as exercise, sleep, healthy eating, and stress-reduction techniques. Self-care is important because it helps us to manage stress, improve our physical and mental health, and increase our overall well-being.

Now, let's explore 10 surprising self-care strategies for beating anxiety disorders:

Practice gratitude and positive thinking. One self-care strategy that may help to reduce anxiety is the practice of gratitude and positive thinking. Focusing on the things we are grateful for can help to shift our perspective and improve our mood. Additionally, challenging negative thought patterns and replacing them with more positive thoughts can help to decrease anxiety disorders.
Incorporate exercise and physical activity into your routine. Exercise and physical activity have been shown to have a number of benefits for anxiety disorders, including reducing stress and improving mood. Engaging in regular physical activity can help to reduce anxiety symptoms and improve overall well-being.
Try deep breathing or progressive muscle relaxation techniques. Deep breathing and progressive muscle relaxation are simple techniques that can be done anywhere, anytime to help reduce anxiety disorders. Deep breathing involves taking slow, controlled breaths in through the nose and out through the mouth. Progressive muscle relaxation involves tensing and relaxing different muscle groups in the body to promote relaxation.
Engage in hobbies and leisure activities. Hobbies and leisure activities can provide a sense of purpose and accomplishment, and can also be a great way to relax and reduce stress. Engaging in activities that bring us joy and pleasure can be an important aspect of self-care for anxiety disorders.
Seek social support and cultivate meaningful relationships. Social support can be an important resource for managing anxiety disorders. Surrounding ourselves with supportive friends and loved ones can provide a sense of belonging and help us to feel less alone. Building and maintaining strong, positive relationships can also be a great way to reduce stress and improve overall well-being.
Practice mindfulness and meditation. Mindfulness is the practice of being present and fully engaged in the present moment, without judgment. Research has shown that mindfulness and meditation can be effective for reducing anxiety disorders and improving overall well-being.
Make time for self-care activities that bring joy and pleasure. It is important to make time for activities that bring us joy and pleasure as part of our self-care routine for anxiety disorders. These activities can be anything that brings us enjoyment, such as reading, watching a favorite movie, or spending time with loved ones.
Try nature therapy or spending time in nature. Nature has a way of calming the mind and providing a sense of peace and tranquility. Engaging in activities such as hiking, walking in the park, or spending time by the ocean can be a great way to reduce stress and improve overall well-being.
Explore alternative therapies like acupuncture or chiropractic care. Alternative therapies such as acupuncture and chiropractic care can be effective for reducing anxiety disorders and improving overall well-being. Acupuncture involves the insertion of thin needles into specific points on the body to promote healing and relaxation. This ancient Chinese practice is believed to restore balance to the body's energy flow and stimulate the body's natural healing abilities. Chiropractic care involves the manipulation of the spine and other joints to improve function and reduce pain.
Seek professional support through therapy or counseling. Therapy or counseling can be an effective treatment option for anxiety disorders. A mental health professional can help to identify the underlying causes of anxiety and develop a treatment plan to address these issues. Therapy can also provide a safe and supportive space to explore and process difficult emotions and experiences.

Now that we have explored 10 surprising self-care strategies for beating anxiety disorders, let's discuss some tips for incorporating these strategies into your routine. First, it is important to set achievable goals and make self-care a priority. It can be helpful to schedule time for self-care activities just like any other appointment. Additionally, it is important to find time for self-care in a busy schedule. This may require some creative time management and the willingness to say no to certain commitments. Finally, seeking support from loved ones can be helpful in maintaining a self-care routine.

In conclusion, self-care is an important aspect of managing anxiety disorders. By incorporating self-care strategies such as gratitude, exercise, relaxation techniques, hobbies, social support, mindfulness, and therapy into your routine, you can improve your overall well-being and reduce anxiety symptoms. Make self-care a regular part of your daily routine and watch as your anxiety improves.

August 16, 2022 in Anxiety Treatment, Featured Article, Self Care

6 Natural Remedies for Anxiety That Actually Work

Anxiety disorders are notoriously difficult to treat. Prescription medication can be expensive and, for many people, simply not effective enough to help the way they need it to. Thankfully, there are several natural remedies for anxiety that actually work and don’t come with the risks associated with prescription drugs. Here are six of the best options you should try today.

1) Sleep well

One of the most important things you can do for your anxiety is to get enough sleep. Most people need around eight hours of sleep per night. Consider making some changes to your sleep habits, such as going to bed and waking up at the same time each day, avoiding caffeine and electronics before bed, and creating a relaxing bedtime routine. You may also want to try some natural anxiety medications like chamomile or lavender oil to help you relax and get a good night’s sleep.

Natural anxiety medication that works better than over-the-counter drugs is valerian root because it will last through the whole night and reduce symptoms of insomnia. If you’re in a pinch and need something fast, try taking a spoonful of honey with cinnamon mixed in instead! Honey has been shown to have natural antifungal properties which are effective against parasites and yeast infections. Honey has even been found useful in fighting depression, reducing cough frequency, relieving pain from burns and bites, as well as treating skin conditions. Cinnamon reduces inflammation and is loaded with antioxidants; all this makes this combo an excellent way to fight those nighttime blues.

2) Eat right

You can use natural anxiety medication to help your anxiety, but there are also some things you can do to help your anxiety on your own. One of the best things you can do is to make sure you’re eating right. Eating a healthy diet helps your body to function at its best and can reduce stress and anxiety. Eating healthy means that you’ll be getting plenty of omega-3 fatty acids, magnesium, B vitamins and other nutrients that your body needs. There’s not one specific food that will cure anxiety in itself, but what you eat can have an effect on how you feel over time. Healthy fats like avocados, eggs, and salmon can boost brain health which can reduce anxiety symptoms. Certain vegetables like tomatoes, kale, and spinach provide folate which is important for brain health. And protein like nuts and legumes provides amino acids which promote relaxation .

The last thing to mention about eating right is that it isn’t just about what you eat, but when you eat it too. Studies show that people who skip breakfast are more likely to experience feelings of anxiety than those who start their day with a nutritious meal. If you’ve been skipping breakfast because it makes your stomach hurt or gives you indigestion, then now might be the time to try again! For many people, regular breakfasts often alleviate pre-existing conditions such as gas and bloating. Plus, it’s never good to go all day without eating anything so if you’re feeling hungry, you might as well eat something (even if it’s a simple snack) rather than waiting until dinner time.

Try different types of foods until you find ones that work for your personal dietary needs and schedule – no need to stick with what doesn’t work if there are so many options out there!

3) Exercise regularly

One of the best things you can do for your mental health is to exercise regularly. Exercise releases endorphins, which have mood-boosting effects. It also helps to reduce stress and anxiety. Plus, it can give you a sense of accomplishment and confidence. Try taking up yoga or go on a hike with friends. The key is just to keep moving! Walking around outside will help you get more oxygen flowing through your body and increase serotonin levels. If you find yourself stuck at home, try doing some light gardening work or going for a walk around the block. Not only will these activities improve your mood, but they will help release any pent-up energy that might be contributing to your anxious feelings. You’ll feel better physically and mentally when you’re using your body as intended. And who knows?

These exercises may even lead to weight loss and an improved complexion too! So what are you waiting for? Get out there and move.

4) Do a mental cleanse

One of the best ways to reduce anxiety is to do a mental cleanse. This means getting rid of all the negative thoughts and energy that are weighing you down. To do this, start by taking a deep breath and then let go of all the pent-up tension in your body. Once you’ve released the physical tension, it’s time to clear your mind. Focus on your breath and let go of any thoughts that are causing you stress. Visualize yourself in a calm, happy place and just breathe. It doesn’t matter what the scenario is–it could be lying on a beach or sitting under a tree surrounded by nature. If you’re not good at visualizing, pick an item around you like your favorite shirt or blanket and hold onto it tightly while focusing on something positive in your life.

One technique I really love from my days working with individuals who have autism spectrum disorder (ASD) is called grounding exercises. Grounding exercises help people get back into their bodies and feel more present. Here’s how to try one: Start by standing up straight with your feet firmly planted on the ground. Put one hand on your chest and one hand on your stomach, feeling both parts of your body rising and falling as you take a deep breath in through your nose. Next, put both hands out in front of you palms up, imagining how strong they are as they push against an imaginary wall that stands before them. Take another deep breath in through your nose and exhale slowly, envisioning everything flowing out of you as though you were shedding layers of skin. Now close your eyes and see what kind of animal is most symbolic to you–something that would never betray you or abandon you. You might see a cheetah, lion, rabbit, fox or even deer. Whatever comes to mind first is the right one for you.

5) Take CBD oil

If you’re looking for a natural remedy for anxiety, you may want to try CBD oil. CBD oil is derived from the cannabis plant, but it doesn’t contain any THC, so it won’t make you high. Some people find that taking CBD oil helps to relieve their anxiety symptoms. It’s thought to work by interacting with the body’s endocannabinoid system. If you’re interested in trying CBD oil, be sure to talk to your doctor first to make sure it’s safe for you. You should also check with your employer because CBD oil might not be legal where you live or work. Finally, always read labels carefully and avoid buying oils that have unknown ingredients or potentially harmful additives like propylene glycol.

6) Try yoga and breathing exercises

Yoga and breathing exercises are both great natural remedies for anxiety. Yoga can help to calm the mind and body, while breathing exercises can help to control the breath and relax the body. Both of these activities can be done at home with little to no equipment. Try starting off your day with a yoga or breathing exercise session and see how you feel throughout the day. If you don’t have time for a full workout, try incorporating one or two poses into your routine like mountain pose or downward facing dog. When trying yoga poses, remember to keep yourself safe by avoiding twisting too much and avoid putting any pressure on your neck by not looking up when stretching.

It’s important that if any poses hurt that you stop immediately so as not to harm yourself. You should also make sure to stay hydrated and drink plenty of water in order to keep your muscles pliable and reduce muscle tension.

If after all this you still find that it is hard to manage your stress levels, speak with a doctor about what other options might work for you.

Anxiety Treatment Without Medication: Is it Possible?

Anxiety disorders are incredibly common, affecting 40 million adults in the United States alone. But there’s a key factor in overcoming anxiety disorders that many people overlook: treatment without medication, also known as therapy and lifestyle changes. Many studies have found that these alternative treatments can be just as effective as medications, and they don’t come with the side effects of prescription drugs like drowsiness, blurred vision, or nausea. So how can you achieve anxiety treatment without medication? Read on to find out more!

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June 19, 2020 in Anxiety Attack, Anxiety Disorders, Anxiety Treatment, Reduce Anxiety, Self Care

Foods That Help with Anxiety and Panic Attacks

At first thought, it may not make sense that some foods actually help to reduce anxiety and panic attacks. But, luckily for those who deal with these conditions, it’s really true. Of course, there’s no way to completely eliminate the problem simply by eating and drinking certain things.

However, every little bit helps. Consider adding the following options to your diet, for best results.

Fruits and Veggies

Fruits and vegetables are an excellent source of antioxidants. Antioxidants assist the body in keeping infections at bay. They also have something to do with mood balance and managing blood sugar more efficiently.

If you’re not especially fond of eating fruits and vegetables with your meal, why not try drinking them instead? Smoothies have been popular for years and will no doubt remain a favorite long into the future.

It’s possible to make a smoothie out of almost any kind of fruit and vegetable combination. Get a little bit creative and see what you can come up with. The choice is up to you!

Probiotics

If you aren’t familiar with probiotics, you’re certainly not alone. They are teeny-tiny specks of good bacteria that live in the intestine. One of the most popular, not to mention tasty, sources of probiotics is yogurt.

In 2011, an Irish research study revealed that when mice were fed yogurt-related probiotics, they exhibited fewer behavioral traits associated with depression, stress and anxiety. If it helps mice, think what it will do for humans. However, further research is needed.

Fish and Poultry

Fish and poultry are essential to any well-balanced diet. Each of these choices provides a wide variety of nutrients, including vitamin B, zinc and iron. Fattier fish such as salmon and flounder are rich in omega-3 fatty acids or “healthy fats.” Healthy fats promote positive function of the brain, which is said to alleviate symptoms of depression as well as anxiety.

Avoid Coffee and Caffeinated Drinks

Probably the last piece of advice you want to read is to avoid coffee and other caffeinated drinks as much as possible. However, avoiding these is important when it comes to anxiety-related mental health and warding off panic attacks.

While caffeine typically helps to boost energy levels, it also inhibits levels of serotonin in your brain. When serotonin levels are lower than necessary, you start to feel irritable and depressed, even if you don’t realize it. Caffeine also keeps you awake and makes you go to the restroom more frequently. This often leads to dehydration that, in turn, can also cause depression.

If you can’t live without beverages including coffee, tea and soda, try to go the decaffeinated route to see what happens. It may take some time to get used to the switch. But, in the long run, it’s a much healthier option.

Panic attacks are certainly no fun. These episodes of extreme fear can come to life without a moment’s notice. By adapting your menu using the above tips, you’re taking a more active role at lessening the possibility of anxiety and panic attacks ruining your day.

September 18, 2017 in Anxiety Disorders, Anxiety Treatment, Depression, Featured Article

A Quick Overview of Depression and Anxiety

Whether we realize it or not, most people have feeling of depression or anxiety at some point. There are many situations that come up during the course of life that contributes to these feelings: stress at your job, going through a divorce or break up, losing a loved one, financial stress and concerns and many more. These situations, when they occur, lead to feeling lonely, scared, sad, nervous, anxious, and sometimes all of the above all at once. These are perfectly normal reactions to dealing with the stress that we all feel in life.

Some people, however, deal with these types of feelings on a near daily basis for (it seems) little or no apparent reason. This can make it incredibly difficult to carry out normal, everyday tasks and follow normal routines. These feelings are a sign of depression or anxiety disorder or both. It is not uncommon for a person suffering from depression to also have anxiety disorder or vice versa. Almost 50% of those who are diagnosed with depression are also diagnosed with anxiety disorder. Even though this can seem insurmountable, the good news is that both are treatable, either separately or together.

Depression

The basis for depression is that with this condition a person will feel sad, discouraged, hopeless and unmotivated. A complete disinterest in life in general will many times accompany these feelings. Many people experience these feelings for short periods of time and just feel ‘down’ or have ‘the blues’. For these people, the feelings do not last and come in short burst. The person then moves on and continues living life normally after the symptoms subside. When these types of feelings last for weeks or months or even years, they are then a major depressive episode. When daily activities start to be affected on a continual basis, depression has set in. Things like taking care of your family, spending time with friends, going to work or to school, become unachievable, and this is how you know you are suffering from depression.

Depression is one of the most common disorders in the United States, but yet it is one that we like to talk about the least. Major depression affects the way a person thinks and feels, and behaves and functions, but it is treatable. An estimated 15.7 million adults over the age of 18 have reported experiencing at least one major depressive episode in the last year. That number represents nearly 7% of all adult Americans, both male and female. The lifetime risk for suffering depression is about 17% and at any given time 3%-5% of our population may be suffering from major depressive symptoms. This disease even affects young children and teens, as many as 2% of children and 8% of teens may have serious depression. This is why many people use Propranolol for depression.

There are three main types of depression or depressive disorders: major depression, persistent depressive disorder, and bipolar disorder. Any of these can also occur along with anxiety disorders.

Major depression can encompass some or all of these symptoms:

Feelings of hopelessness, pessimism
Feelings of guilt, worthlessness, helplessness
Persistent sad, anxious or “empty” mood
Difficulty concentrating, remembering, making decisions
Loss of interest or pleasure in hobbies and activities, including sex
Decreased energy, fatigue, feeling “slowed down”
Restlessness, irritability
Insomnia, early-morning awakening, or oversleeping
Low appetite and weight loss or overeating and weight gain
Thoughts of death or suicide, suicide attempts
Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders and pain for which no other cause can be diagnosed

These symptoms will occur over a two-week period (or longer) and these episodes are disabling. They will interfere with a person’s ability to work, eat, sleep study, or pay attention. Major depressive episodes such as this may happen as little as once or twice in a lifetime or they may occur and reoccur frequently. They can also be brought on spontaneously be an event such as a death of a loved one, a divorce or break-up, a medical illness or another stressful event. Sometimes people with major depression might feel like life is not worth living and will attempt suicide.

Persistent depressive disorder (also known as PDD) is a form of depression that occurs over a much greater length of time. This type of depression continues for at least two years and sometimes well beyond. It is less severe than major depression but it involves at least five of the same symptoms, the most common being poor appetite, low energy level, overeating, insomnia, or over-sleeping. People suffering from PDD also tend to be irritable, feel stressed, and have a hard time deriving pleasure from activities that they would have enjoyed previously.

Bipolar disorder (once known as manic depression) is characterized by extreme shifts in moods. Very severe highs to severe lows are common occurrences.

During the manic phase a person might experience abnormal feelings of elation, a decreased need for sleep, increased talking and racing thoughts, increased sexual appetite, increased energy and inappropriate social behavior.

During the depressive phase, these people suffer the same symptoms as those of major depressions. Mood swings are often gradual, but they can occur abruptly as well.

Anxiety Disorder

Anxiety and depression disorders are different but people with depression often experience anxiety as well. Anxiety is one of the most pervasive mental health issues that we are facing today and finding definitive causes can sometimes be difficult. Trauma, fears, and worries can cause anxiety as can other mental health issues, as well as substances. Many factors can lead to a person experiencing anxiety disorder.

The most common symptoms of anxiety disorder are:

A decrease in energy
A weakened immune system resulting in a person getting sick much more often and for longer periods of time.
Insomnia
Digestive issues including indigestion, diarrhea, and stomach cramps.
Tooth aches, jaw aches, and headaches caused by a person clenching their jaws both when sleeping and awake.
Over perspiring and shaking. This is a visible and often time embarrassing symptom of anxiety disorder.
Loss of sex drive and performance

More than 3 million people suffer from anxiety disorder each year in the United States. The good news is that it is often self-diagnosable and treatable by a medical professional. Sometimes counseling is enough to help a person through anxiety disorder, but other times antidepressants are an option.

All age groups are subject to feeling anxiety and there are a number of self-help options for people from stress management systems to meditation. Support groups are often very helpful as well. Family and friends can often help simply by learning more about the specifics of anxiety disorder.

Click here for free audio to help end panic attacks fast!

Ayurveda As Alternative Anxiety Treatment

Just to start off, we are in total agreement with this article and always recommend natural anxiety remedies, like Ayurveda treatments over medication. Of course before starting any type of treatment, consult your doctor.

There are a few experts in the medical community that are starting to recognize the potential use of Ayurveda treatments as alternatives to anxiety medication. The Indian medicinal system has had centuries of experience and results to support it, but there are some doubts on whether or not it has any concrete provisions for mental illnesses. It is true, though, that Ayurveda philosophy can find an explanation for anxiety, as well as some ideas on how it can be treated.

Whenever someone speaks of something like an alternative system of medicine, such as Ayurveda, most people think of the physical aspects of health. Most people don’t associate things like emotional development, psychology, and anxiety medication to a system like Ayurveda. This is a reasonable assumption to make, mainly because systems like Ayurveda have always focused more on a combination of the physical and spiritual. Matters of the mind were viewed as outside the physical realm and, in a Western context, were seen as affairs to be handled by religious authorities. Other problems, such as anxiety and depression, may not have been recognized and, thus, were not studied under the purview of medicinal systems. Some doctors, most notably neurologist Dr. David Simon of the Chopra Center, believes that Ayurveda might be a legitimate alternative to anxiety medication and treatment.

Anxiety, in the context of Ayurveda, is rooted in movements of things within a person’s perception of what he is and what is in his domain. In theory, things that enter into a person’s sphere of influence by force, such as a critical comment or pressures from work, can cause an imbalance in the mind and body. In a similar manner, a person would also need anxiety medication if something that was within their sphere of influence was forcibly taken from it, such as their sense of security or ability to perform certain tasks. These unwanted gains and losses can create imbalances in the harmony of the body that will persist until properly treated. Ultimately, the pain caused by this violation of one’s sphere of influence causes pain that people must deal with. However, by ignoring it, bottling it up inside, denying it, or not dealing with it, that pain can cause further imbalance. Such imbalances, in the context of Ayurveda, can cause problems like depression, mood disorders, and anxiety.

How, then, would Ayurveda propose to fix this problem?

Like Traditional Chinese Medicine, Ayurveda is about restoring balance to the body. Problems that create the need for medical intervention, whether it comes in the form of antihistamines or anxiety medication, are caused by imbalances of certain factors in the body. These imbalances can be corrected using a variety of means, which include herbal tinctures, special massage techniques, meditation, and even the appropriate dietary adjustments. However, anxiety is a problem firmly rooted in things like emotions and thoughts, factors that Western medicine views as being controlled by the chemical balance of the brain. To the average patient, who likely does not have too much knowledge of Ayurveda or how it works, there is very little that any alternative medical system can do to alleviate psychological or psychiatric conditions.

Why does this all matter?

Ayurveda’s philosophy with dealing with something like anxiety reflects a staple of psychiatric therapy: release. Practitioners, as stated above, believe that pain caused by violations of a person’s sphere of self can cause anxiety – among other mental and mood conditions. This build-up of pain and emotions causes more than just cognitive effects; it also touches upon a person’s physical well-being. Ayurveda practitioners help their patients locate this physical manifestation and proceed to attempt to correct it. They also promote finding ways to physically release that pain, but are not specific on how. It could be taking a walk or hitting a pillow, so long as it allows the patient to acknowledge, accept, and release the emotional build-up inside them.

We thought this video offered a little assistance with regards to Ayurveda and our helpful friend Hasmi Minth, explains some natural home remedies.

For getting your body back into natural sleep patterns, we also recommend trying Nature Sleep. We have personally used this as a substitute for PM products.

Thanks for reading!

Anxiety Treatment