This is what anticipatory anxiety actually is and how to help

Anticipatory anxiety tends to occur when we think about what may happen in a particular setting or situation (that hasn’t happened yet.)
— Read on www.theladders.com/

Great read👍🏾

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Wellness Wednesday…Controlling your anxiety!

#wellnesswednesday

Anxiety disorders are the most common mental condition in the United States, affecting approximately forty million of the adult population aged eighteen and above. Sadly, in fear of being ridiculed, people rarely seek professional help. This is one of the biggest reason why a lot of people suffer from anxiety disorders even if it is one of the most manageable mental conditions.

Thanks to the advancement in medical science and research, different forms of interventions and treatment have been developed to help people in overcoming anxiety and panic attacks. Here are some of the commonly used treatments:

◾️Medications. Although medications are not a sure fire cure for your anxiety disorders, it is an effective means o relieving symptoms of anxiety attacks. A wide variety of medications are currently being used to treat anxiety disorders, these include the traditional anti-anxiety drugs, anti-depressants, and beta-blockers. The only down side to this form of treatment is that the medications are habit forming, so it is best to follow the doctor’s specified dosing amount and duration to prevent this from happening.

◾️Cognitive-behavioral therapy (CBT). This treatment focuses on correcting maladaptive thought patterns and behaviors. This treatment helps sufferers pinpoint their irrational thoughts and beliefs that are holding them back from functioning normally through their fears. This treatment also challenges sufferers to break free from those negative thoughts. CBT also deals with exposing sufferers to the object of their fears in a safe and controlled environment. CBT aims to help patients learn how to deal with stressful situations in able for them to start overcoming anxiety.

◾️Natural and herbal treatments. There are herbal remedies available in the market that have been said to treat anxiety. However, the safety and efficacy of using such products have not been well-observed, It is also important to keep in mind that these herbal medications may conflict with any existing medication you may be taking for your anxiety.

◾️Relaxation techniques. These relaxation techniques include: progressive muscle relaxation, controlled breathing, and guided imagery. These techniques are aimed to reducing and resolving physical stress that may be contributing to the anxiety attack.

◾️Hypnotherapy. This form of therapy is conducted by a licensed clinical hypnotherapist by using different therapeutic techniques while you are in a state of deep relaxation.

A healthy and balanced lifestyle helps a lot in controlling and reducing anxiety attacks. Here are some ways to keep anxiety at bay:

🔺Exercise regularly. Exercise is an effective treatment for anxiety as it promotes endorphin production in the body which serves as a natural relaxant. Engaging in yoga or aerobic exercises may also be particularly calming.

🔺Get adequate sleep. A lack of sleep may aggravate anxiety.

🔺Keep a healthy diet. A healthy and well-balanced diet may help in the battle against anxiety and stress.

🔺Meditate. Common types of meditation techniques used to reduce anxiety are: mindfulness, walking meditation, and transcendental meditation. This helps the mind relax and achieve a state of calm.

🔺Avoid alcohol and drugs. Substances won’t help relieve you of your anxieties. These may only make the problems worse, and may even affect your body.

🔺Eliminate caffeine in your diet. Caffeine is a form of stimulant which may stimulate anxiety or panic attacks and may also cause insomnia. It is best to steer clear of such substances to prevent triggering panic attacks.

🔺Cultivate a support system. Spending time with people who support and love you may help relax you and make you feel good. It makes you less vulnerable to anxiety knowing that you’re in the company of people who genuinely care for you.

Overcoming anxiety may not be an easy battle to face. But it is comforting to know that you have a lot of options available to help battle this condition. With a little professional help, emotional support, and the will power to defeat the monster within, you’ll soon be able to live free from anxiety.

Hope these tips help you get a handle of you anxiety….💞

7 Fascinating Things Anxiety Does To Your Brain, According To Experts

Anxiety is more common than you may think, and it can have interesting effects on your brain. About 20% of Americans suffer from the mental illness, according to the Anxiety And Depression Association of America. Impacting about 40 million…
— Read on www.bustle.com/p/7-fascinating-things-anxiety-does-to-your-brain-according-to-experts-17983939

Tips For Anxiety Relief…

Sleeping has become one of my greatest struggles. I’ve spent countless nights, tossing and turning, staring at the ceiling with a million thoughts rushing through my head.

Regardless of how tired I was that day, I still find it so difficult to close my eyes and get rid of all those thoughts – my anxiety is just eating me alive.

Is this you? How do you deal with anxiety right before bed???😔

Here are a couple of tips👇🏾

▪️UPLUG: This should be something we all do, I usually put my phone on the charger and turn my back. If you love tv try turning it off and make the room completely dark, this gives you time to relax and get your brain ready to mellow out.!

NO email 💌 checking

NO social media surfing

NO talking to toxic folk before bedtime period…..

▪️LIMIT YOUR NEGATIVE EXPOSURE:

Don’t have an argument with your spouse, children, co-worker, or drama filled friend right before bed. This puts your anxiety on level 10 and sends your blood pressure sky high! Ask yourself can this toxic conversation wait until tomorrow? 🤔Ask yourself is the conversation even worth having right before you get ready to relax…so politely decline their call…believe me their drama will be there tomorrow 🤷‍♀️🏽

▪️LISTEN TO INSPIRATIONAL PODCAST OR READ SOMETHING INSPIRATIONAL:

Find the right podcast for you, I lean more towards spiritual podcast but you can choose what you like. I’m not much of a reader as my eyes are getting bad, but find a good book to curl up with. I like trashy books because it takes my mind far away from here…

▪️WRITE YOUR WORRIES DOWN AND TUCK THEM AWAY:

Y’all know how I feel about journaling, but if you don’t like to write 📝 please try it! Write down everything you know that comes to your mind right before bed, tuck it away in your Bible or desk drawer and leave it there. Now, focus on whatever you want to, I love focusing on my future life…that brings me joy!! I think about my sweet grandbabies and how funny 😄 they are, anything that calms my mind. Those worries will be there tomorrow so enjoy your rest my dear….

I know that anxiety is hard to get rid of and most times it happens right before bed, but you are going to have to figure out how to calm all those anxious thoughts.

Please note that we all have different coping mechanisms, so some of these tips may not work for you but don’t give up.

Sleep 🌙 well my loves….💋

𝓛𝓪𝓭𝔂 ‘𝓞’

Wellness Wednesday…Habits of Anxiety

#wellnesswednesday

There isn’t anyone in this world who does not engage in some sort of “habit”…and often on a daily basis. Some people walk fast, while others twist their hair, for example. While most of these are actually benign behaviors, you should know that there are some habits that actually could be a sign that you suffer from anxiety.

Below are ten of the most common behaviors that people often erroneously refer to as “habits, without realizing that they may be attempting to compensate for feeling anxious:

1. Smoking – So many people smoke now…although many are learning that it can cause great harm to their health. There are many smoking cessation programs available which one can access. Note that smoking is often a telltale sign of anxiety.

2. Nail Biting – Thousands of people bite their nails every day. This ordinarily does not do much harm to people, except that it may lead to infection around the nail. Pay attention to the fact that you may be engaging in “nail biting” because you feel nervous and stressed.

3. Hair Pulling – This is more common than people think. Some people pull hair out from various regions of the body (eyelashes, eyebrows, scalp, etc…) when they feel anxious about something. Often this is done unconsciously. If done regularly and in excess, it can lead to hair-loss, and may be a sign of a more serious disorder known as “trichotillomania” (a close relative of a disorder known as OCD-Obsessive Compulsive Disorder). Just note that this could indicate that you have anxiety.

4. Leg Bouncing – This can’t do any harm to you…except to drive other people nuts watching you bounce your leg! However, it could be a sign to you that you need to relax more and are suffering from anxiety.

5. Foot Tapping – This can’t cause any problems, other than to annoy others who are watching you tap your feet! Although…your feet might get tired! Bear in mind that “foot tapping” may be more than just a habit…it may indicate that you are stressed out.

6. Overeating – Most of us love to eat! But if done in excess, it could cause significant weight gain and lead to a variety of health problems. Comfort foods, such as brownies, cookies, fast food, and other high-sugar/high-fat snacks can cause obesity. Keep in mind that your “habit” of overeating may be a clear sign of anxiety.

7. Undereating – This could create a problem in that you may not get adequate nutrition and you could lose significant amounts of weight, which is referred to as “anorexia” in the medical world. It is essential to get the proper vitamins and minerals in order to stay healthy. Please note that undereating could be a sign that you have anxiety.

8. Oversleeping – This is known in the medical world as “hypersomnia”. It can’t do any harm to you, but if you are oversleeping you may be depressed. Depression is a close relative of anxiety, so be aware that you may have “hypersomnia” because you suffer from anxiety.

9. Undersleeping – This is known in the medical world as “insomnia” and can effect what’s known as cortisol levels. Cortisol is a hormone that is effected when sleep is inadequate. Balanced cortisol levels are highly essential to having proper sleep, and thus keeping anxiety at a minimum. If you have “insomnia”, then this may be a clear indicator that you have anxiety.

10. Skin Picking – This “habit” can cause harm to you, in that it may create scarring or infection to the area that is being picked. Note that sometimes people who engage in this “habit” are doing it to relieve stress or anxiety.

There are four easy steps to help you to better understand your “habit” and its cause:

Step 1. Pay attention to your own behavior, and notice your “habits.”

Step 2. Ask others what habits they see you engaging in, of which you may be unaware.

Step 3. Document in a journal what these habits are, and when you engage in them. (e.g. “I seem to pace just before a big exam in school.”)

Step 4. Over time, you can establish a pattern of when you engage in a particular habit, and thus pinpoint the cause.

If these problems persist please seek professional help…

𝓛𝓪𝓭𝔂 ‘𝓞’🔅

”Empowering Recovery One Life at a Time”

Mental Health Awareness…💚

What do you do when you someone you know has to deal with persistent fears and anxieties or even depression? Well the first thing you need to do is to get the person to seek the services of a professional and/or counselor who can lead them in the right direction and give them the help they need. In the meantime, here are some other things you can do to help the person cope.

Learn as much as you can in managing fears, anxieties and depression. There are many books and information that will educate on how to deal with fear and anxiety. Share this information with the person who is struggling. Education is the key in finding the answers your looking for in managing your fears.

Be understanding and patient with the person struggling with their fears. Dealing with depression and anxiety can be difficult for the person so don’t add more problems than what is already there.

As for the person dealing with the anxiety, he or she must realize that managing anxiety and fear takes practice. So when experiencing an anxiety related situation, begin to learn what works, what doesn’t work, and what you need to improve on in managing your fears and anxieties. As you do this, you will become better in dealing with your anxieties.

Don’t forget to Pray and ask God for help. A person can only do so much. Asking God for help can give us additional resources to help manage our fears and anxieties. It is not always easy, however God is in control and he will help you if you ask him.

Another thing to remember is that things change and events do not stay the same. For instance, you may feel overwhelmed in the mornings with your anxiety and feel that this is how you will feel the rest of the day. This isn’t correct. No one can predict the future with 100 Percent accuracy. Even if the thing that you feared does happen there are circumstances and factors that you can’t predict which can be used to your advantage. You never know when the help and answers you are looking for will come to you.

As a Layman, I realize it is not easy to deal with all of our fears. When your fears and anxieties have the best of you, seek help from a professional. The key is to be patient, take it slow, and not to give up. In time, you will be able to find those resources that will help you with your problems.

{Life Empowerment Mentor }

”Empowering Recovery One Life at a Time”

Coping With Negative Emotions, Dealing With Anxiety & Depression, & Overcoming Fear | Gretchen Hydo | YourTango

We all feel negative emotions, and find ourselves dealing with anxiety and depression, and overcoming fear but there are 4 steps to take if you want to overcome them all.
— Read on www.yourtango.com/experts/gretchen-hydo/coping-with-negative-emotions-dealing-with-anxiety-and-depression-and-overcoming-fear

Great article 😊

8 Ways Your Nighttime Habits May Be Making Your Anxiety Worse The Next Day

It’s pretty easy to have good intentions when it comes to your night routine, but much harder to actually follow through on the good habits you want to do. Once you find yourself deep in a Netflix hole or buried under a mountain of laundry, you…
— Read on www.bustle.com/p/8-ways-your-nighttime-habits-may-be-making-your-anxiety-worse-the-next-day-17894936

Great article…