Wellness Wednesday…Overcoming Anxiety!

Having trouble overcoming anxiety? Try some of these tips I was taught and now share with you...

In the United States alone, millions of people are recorded to have been suffering from anxiety disorders every year. This only proves that anxiety is one of the most common psychological illnesses today; actually even more prevalent than depression.

Anxiety disorders come in a number of forms. These include fear, phobia, extreme nervousness, and pathological anxieties. What is really alarming with anxiety disorders is that these oftentimes attack or trigger without any warning at all. Although some cases of anxiety conditions are only short term, there are some cases that can go on for years, especially among individuals who refuse to seek treatments for their conditions.

Unlike what some people think, overcoming anxiety is not that difficult or complicated. With the proper diagnosis and treatments, one can totally free himself/herself from the hassles and complications of having an extreme case of anxiety.

Apart from the basic therapies regularly recommended by doctors to patients suffering from anxiety, the following are some effective and simple treatments that help reduce or manage anxiety:

   1. Make sure to get enough sleep.   ๐Ÿ›

When a person lacks enough sleep, he/she becomes even more prone to develop anxiety disorders. Sleep is really important to help the body rest and recharge for another busy day at work or at home. Frequent lack of sleep can heighten a personโ€™s susceptibility to acquiring anxiety disorders.

   2. Maintain a regular exercise regimen.๐Ÿคธ๐Ÿพโ€โ™€๏ธ๐Ÿง˜๐Ÿพโ€โ™€๏ธ (not my favorite one ๐Ÿ™„)

Exercise definitely has a lot of good effects on the body. It does not only make the body fitter, but it is also an effective therapy for anxiety conditions. Apart from regular exercises, aerobics and yoga are also perfect therapies to treat anxiety.

   3. Munch on healthy meals and snacks.๐Ÿฅ’๐ŸŽ๐Ÿฅœ๐Ÿฅฆ

A healthy daily diet keeps a person from experiencing too much stress and anxiety. Hence, doctors always advise patients to include vegetables and fruits in their daily diet. (besides the healthy stuff isn't all that bad๐Ÿ˜)   
 

  4. Avoiding drugs and alcohol.๐Ÿท๐Ÿฅƒ(still a little hard for me as I'm a recovering alcoholic)

There are some people who think that alcohol and drugs can take away all their worries and problems. In fact, these only worsen a personโ€™s anxiety condition. Instead of freeing one from anxiety, too much alcohol and medication consumption will most likely lead to addiction.โœ”

   5. Seek emotional support from friends and family members.๐Ÿ’–(couldn't have done it without my close friends)

Sometimes, the only thing that can free a person from too much anxiety is to be around the people who can give strong emotional and spiritual support. If a person has a strong social support system, he is less likely to develop anxiety disorder and stress.

   6. Try meditating.๐Ÿง˜๐Ÿพโ€โ™€๏ธ(learning more about this now)

Many studies claim that meditation is a great way of reliving oneโ€™s stress and anxieties. Among the popular forms of meditation are walking meditation, transcendental meditation, and mindfulness. With the treatmentโ€™s ability to reduce anxiety, specialists recommend patients to enroll or join in meditation classes.

   7. Try practicing relaxation techniques.๐Ÿ›€๐Ÿพ๐Ÿ’†๐Ÿพโ€โ™€๏ธ๐Ÿง–๐Ÿพโ€โ™€๏ธ

Another good technique for overcoming anxiety is to practice relaxation routines. One of the most commonly practiced relaxation routines is visualization and breathing. These practices really help in reducing and even eliminating the feeling of anxiety.Hope these techniques work for you as well as they did for me.... Happy Healing...๐Ÿ˜Š

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Mental Health Awareness Week…Anxiety and Self Help๐Ÿ’š

No body has any fun with persisting anxiety problems. Nobody understands the your situation when you are suffering from anxiety until and unless that person himself or herself has suffered from anxiety. Therefore in such case intake of a pill can help your situation or you can learn a few courses of action of self-help, which would help your deal better when you are anxious. However you must know that if you are taking pills to make living with anxiety better then you might as well become physically and psychologically dependent on pills. So you must not count pills as the permanent solution. You wont gain complete freedom of mind and satisfaction by taking pills. 

It is recommended that you seek doctorโ€™s advice so that the root cause of your anxiety can be detected at the initial stage.

You can always help your situation although the symptoms will never completely disappear. With the anxiety self help tools many people have learnt dealing better with anxiety.
Here are a few things that will help.

1. Check your diet.(This has helped me a lot)

When we have a balanced diet then our bodies tend to function better. If there are no adequate vitamins, minerals in our diet then it might lead to emotional and mental troubles.
Panic disorders can be caused due to deficiency in the regular diet. 200 mg of calcium and 1000 mg of magnesium should be added to your regular diet. Inclusion of iron, potassium, selenium and chromium will help to deal you with anxiety self help. Eating a lot of vegetables, whole grains and nuts can be taken as self help tool in managing anxiety.
You must avoid refined sugar, soft drinks, alcohol, coffee, and any else that has caffeine content like tea, coffee, or chocolate.

2. Get some exercise.(Ok I go for walks, but not a fan of exercise ๐Ÿ˜”)

Regular exercising will help your body to relax and relieve it from stress and also help toning your body. Therefore exercising definitely helps in alleviating anxiety.
You must include a 30 minutes exercising program daily. Exercising helps in producing endorphins. You will see you feel better after you exercise.

3. Learn how to relax.(Also something I’ve learned to do more of)

It is important to learn to pursue activities that will help you to relax. Listening to music, talking to a friend, working on a crossword puzzle, read a good book, take a walk, a nap, paint a picture, or some other hobby? Doing things that you enjoy will definitely help to alleviate your stress.

4. Get enough sleep ๐Ÿ›

If you are stressed and suffering from anxiety as a result, then try to get some deep and proper sleep. Sleep is a natural relaxer and sleeping will definitely do good to you when you are suffering from anxiety. Learn to let some of those other things go, and perform some anxiety self help.

5. Remove a negative attitude (This is a must)

There are various external forces that may add a negativity in you, which might lead to stress. Try and avoid developing any negative feelings. Such feelings can only spoil your day. Inorder to avoid such feelings grow in you may take help of the self-help methods and those are bound to help!

In short it is advised that you donโ€™t let external affairs stress you and aggravate your anxiety and you must make your living with anxiety easier by adopting some of these self-help measures…wishing you well!

Wishing You Good Mental Health,

๐“ž๐“ต๐“ฒ๐“ฟ๐“ฒ๐“ช ๐“‘. ๐“ข๐“ฑ๐“ฎ๐“น๐“ฑ๐“ฎ๐“ป๐“ญ

Life Empowerment Mentor/Transformation Coach

Tips For Anxiety Relief…

Sleeping has become one of my greatest struggles. Iโ€™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 โ€“ my anxiety is just eating me alive.

Is this you? How do you deal with anxiety right before bed???๐Ÿ˜”

Here are a couple of tips๐Ÿ‘‡๐Ÿพ

โ–ช๏ธ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 ๐Ÿ’Œ checking

NO social media surfing

NO talking to toxic folk before bedtime period…..

โ–ช๏ธ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? ๐Ÿค”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 ๐Ÿคทโ€โ™€๏ธ๐Ÿฝ

โ–ช๏ธ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…

โ–ช๏ธWRITE YOUR WORRIES DOWN AND TUCK THEM AWAY:

Y’all know how I feel about journaling, but if you don’t like to write ๐Ÿ“ 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 ๐Ÿ˜„ 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 donโ€™t give up.

Sleep ๐ŸŒ™ well my loves….๐Ÿ’‹

๐“›๐“ช๐“ญ๐”‚ โ€˜๐“žโ€™

Download Your Anxiety Workbook Now๐Ÿ‘‡๐Ÿพ๐Ÿ˜‰

โœจDo you suffer from anxiety and looking for a home remedy to ease the symptoms?

โœจDo you love ๐Ÿ’— all things journaling and workbooks???

๐Ÿ‘‡๐ŸพIf you answered YES! Then my new workbook is for YOU! It is proven that workbooks like mines can reduce your anxiety symptoms!

โœจThis Workbook is jammed packed with 22-colorful and printable pages for you to use over and over for your mental health!

โœจIt has a Trigger TrackerSheet, Daily Journal Sheet, Worry Board Sheet, and Lots of other goodies๐Ÿ˜‰

โœจFor only $5๐Ÿ’ธ you can download this Anxiety Workbook Now๐Ÿ‘‡๐Ÿพ

โœจThe first step to overcoming anxiety is to start with taking care YOU firstโฃ๏ธ

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Itโ€™s Here, My Anxiety Workbook

๐Ÿ—ฃDo you suffer from anxiety and looking for home remedies to ease it….

โœจWell try my new Anxiety Workbook

Itโ€™s been proven that workbooks like mines can help with the coping of anxiety symptoms!

โœจPacked with colorful printable pages of activities, facts, trigger tracker, and foods you should and should not eat!

โœจAs a sufferer myself I have used workbooks in therapy and decided to make one and share it with you!!

โœจFor just $5 ๐Ÿ’ธ you can download this workbook and began working on improving your anxiety right NOW!

โ–ช๏ธThe first step to overcoming anxiety is putting yourself first…..so what are you waiting for????๐Ÿ˜‰๐Ÿ‘‡๐Ÿพ

Payhip.com/oliviabshepherd