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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Wellness Wednesday…Don’t Let Depression Continue To Control You!!!!!

  
Depression has had control over me for more years than I care to remember...I no longer let this illness get the best of me! I'm determined to be in control and so should you...here are 5๏ธโƒฃreasons why you need to put depression in its place!!!
1๏ธโƒฃFamily โ€“ It can be very vexing to loved oneโ€™s when you are depressed. On one hand they want nothing but the best for you, but on the other they sometimes get frustrated and wonder why you canโ€™t simply snap out of it. It can be particularly hard on children of someone with depression as it may affect their outlook on life for many years to come. Having experienced this myself, I can say definitely this is the number one reason to fight your depression.

2๏ธโƒฃWork – Work life generally suffers when in the throws of depression. It is more difficult to concentrate and not as easy to create and maintain good professional working relationships and partnerships. Furthermore, it makes being a โ€œSelf-starterโ€ more unlikely. Rather than moving forward, maintaining the status-quo becomes more acceptable, even if only unconsciously.

3๏ธโƒฃLove โ€“ The love life of a person with depression can suffer tremendously. Regardless of How much someone may profess their dedication to another person, if the other person can never see the bright side, it can wear on them. Life is short, right? Love conquers A WHOLE LOT, but it doesnโ€™t conquer everything. Sometimes we must add internal fortitude to love to truly be invincible. Besides isnโ€™t it better to fight, not just for you, but for this person that you love as well?

4๏ธโƒฃHealth โ€“ University studies have proven that people who are depressed are more likely to get sick, and more likely to die of an illness than those who are content. It is in your benefit, health wise, to fight your depression as well. A recent New York Times article, citing a University study, indicated that persons who have been diagnosed as depressed have more hospital visits, and a shorter lifespan.

5๏ธโƒฃProsperity โ€“ The depressed person sometimes lacks clarity of thought, and may miss golden opportunities to improve their lives if only they had been paying attention. This may be, perhaps, the most important point, since many people believe they would be happier if only this part of their life, or that part of their life, etc was different. Allowing good things to happen in your life might just give you the jump start needed to end the cycle of depression and self imposed-isolation( even if only figuratively ). This one is my fav๐Ÿ˜‰๐Ÿค‘

Fighting depression can help your life in many ways. In some ways, the fight in itself is also a reward. You become stronger, do better at work, have better relationships, and can focus on what is really important in life so that you can improve it, for yourself, your family, friends, and loved ones. Depression for me was a blessing in disguise…

Hope these tips help you beat the hell put of depression as 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

๐ŸŽ™Also don’t forget to listen to my lastest podcast episode:

Mental Health and Why Seeking Help is Important

Download the latest episode here:

Girl, Your Journey Starts Here Podcast

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Apple Podcast

Spotify

Stitcher

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:

โ—พ๏ธ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.

โ—พ๏ธ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.

โ—พ๏ธ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.

โ—พ๏ธ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.

โ—พ๏ธ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:

๐Ÿ”บExercise 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.

๐Ÿ”บGet adequate sleep. A lack of sleep may aggravate anxiety.

๐Ÿ”บKeep a healthy diet. A healthy and well-balanced diet may help in the battle against anxiety and stress.

๐Ÿ”บMeditate. 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.

๐Ÿ”บAvoid 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.

๐Ÿ”บEliminate 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.

๐Ÿ”บCultivate 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….๐Ÿ’ž

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 millionโ€ฆ
โ€” Read on www.bustle.com/p/7-fascinating-things-anxiety-does-to-your-brain-according-to-experts-17983939

Wellness Wednesday…Alcohol Abuse

#wellnesswednesday

Do you or do you know someone who suffers here are a couple of facts:

Alcohol is addictive. You will find many people who will argue with this statement, but alcohol fits all the definitions of a harmful and addictive drug;

1. You need to take more and more of it to get the same effect

2. Your body becomes physically dependent on alcohol.

3. People die from alcohol abuse

An alcoholic is someone who has become physically dependent on alcohol. Alcoholism is permanent, it can not be cured. An ex-alcoholic is simply one who has not had alcohol for a long time. If the “ex”-alcoholic has one drink they are hooked again and have to go through the whole drying out process again.

Alcoholism treatment centers allow the alcoholic to live in a supportive and alcohol free environment while giving up the drug. Psychological advice is available and group therapy sessions help many recovering alcoholics.

Alcoholics Anonymous are one group that holds support meetings for alcoholics. AA has groups in most towns and cities in most countries and many recovering alcoholics find the group sessions to be an essential part of STAYING a recovered alcoholic.

Given the toxic nature of alcohol, if the substance was discovered today, it would never be licensed as a drug or food. It is only the entrenched nature of the alcohol industry and the fact that so many jobs depend on it that make it politically unacceptable to ban alcohol. Alcohol kills many more people on a daily basis than die of drug-related crime or addiction.

It’s ok to seek help and there is nothing to be ashamed of, society is more accepting of alcohol than it is of drugs which makes some of us stay in denial about how much we abuse it!

If you or a loved one suffers, please encourage them to seek help:

SAMHAS

Substance Abuse And Mental Health Services Administration

1-800-662-HELP (4357)

Or find local churches in your area that offer weeknight AA meetings

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

โ€Empowering Recovery One Life at a Timeโ€

Wellness Wednesday…Detoxification

#wellnesswednesday

Detoxification and cleaning of the body is a crucial process to keep our bodies fit and full of energy. In today’s cosmos, our bodies are deluged chemically and pollutants that harm our bodies. It’s crucial to detoxify our bodies and remove the pollutants in the rawest way available. Bring your body back into optimal health naturally.

๐Ÿ’ฆDrink in lots of water. Water is among the most abundant substances found in nature that will assist in the detoxification of the body. Water flows through the body in the blood line and systema lymphaticum and gathers up toxins as it passes across the kidneys and out of the body as urine. The greater the intake of water, the better our body is able to clean itself from adverse compounds.

Cut down the ingestion of chemicals that hurt the body and inhibit self-repair. The body has a lot of mechanisms that work to protect the body from injury. These systems include the respiratory system, gi, urinary, lymphatic and the skin and cuticular layer. Each of these systems of rules has a certain elimination mechanism that keeps the body clear of adverse substances.

๐Ÿฅ—Step-up your intake of foods that allow for detoxifying compounds. Raw detoxifying foods and spices will assist in the cleansing of the body. Garlic, coriander, echinacea, ginger and parsley leaf all clean our bodies. You are able to easily incorporate these spices in your general cooking. Fresh fruits are good detoxifiers, provided you consume them by themselves and not in combination with additional foods. Fresh green and red veggies are good for detoxifying.

๐ŸŒ๐Ÿ‹๐Ÿฅ’Utilize products that bear only natural herbs, fresh fruits and veggies to clean each part of the body. Most importantly, lots of water is called for to clean each system. If what you place in your body is low in contaminants and chemicals then it will pull those that are hived away in your body out and carry them off as the water passes through.

Not only do we need to take care of our mind, but we also need to make sure our bodies are in good health too.

Don’t take either for granted….

๐“›๐“ช๐“ญ๐”‚ โ€˜๐“žโ€™

โ€Empowering Recovery One Life at a Timeโ€

Wellness Wednesday…Tips on how to relieve stress!

#wellnesswednesday

๐Ÿง˜๐Ÿฝโ€โ™‚๏ธ A lot of individuals these days have elevated amounts of tension. Life is too short to be distressful and unhappy day in and day out. As luck would have it, I’ve some ideas to help outโ˜บ๏ธ

Make sure you eat sounder:

A few foods that you eat have a negative affect on the way that you feel. Why do you think that after consuming fast food you feel so grubby? Likewise, the most high-risk the food is for you, the more weight you pack on. Once you put on uninvited weight you start to feel more self-aware and place more accent on your appearance, stimulating even more stress.

Physical exertion:

Physical exertion helps to relieve tension by bringing out endorphins in the body. As well, exercise has many more favorable effects on the body. Physical exertion gives you a lot of energy, which may make your days better by not going through it played out and feeling like a walking zombie. Physical exertion makes you feel and look better, which will put you in a in a beneficial mood particularly when you start to notice your body changing form.

Get your funds in order:

Funds are a big head ache for many individuals. Making a budget helps to maintain track of your funds and where you are spending all of your revenue. Once you have a budget, work out where all of your income is going and cut all of your unneeded expense. The income that you save should go to paying down your debts, beginning an emergency savings fund (roughly 6 months of expenses), and laying aside for retirement. (I will discuss this topic later)

Human relationships:

If you’re in a relationship with somebody you do not love or don’t trust, get out of the relationship at once. There is no worse way to bring in stress upon yourself than being with somebody you do not care for any longer. Likewise, individuals who act as you allies, but only bring you down or betray you are acquaintances not worth having. Discover fresh friends and stop hanging around those who are foul influences or not trustworthy๐Ÿ’ช๐Ÿพ

It’s so important to learn how to distress, remember you don’t have to take on the world and everything doesn’t have to be accomplished now!

Slow down….

๐“›๐“ช๐“ญ๐”‚ โ€˜๐“žโ€™

โ€Empowering Recovery One Life at a Timeโ€

Happy Wednesday….Letโ€™s talk about Wellness

Happy Wednesday, what you feed your body and soul impacts your mind.

Feed your body and mind good things…

Yeah I know it’s so hard to start a healthy life style but it’s so damn worth it!

So as you go about your day, stay away from negativity, drama, processed foods, drugs, and alcohol ๐Ÿท if you can.

I promise your body will body will thank you ๐Ÿ˜Š

Heal Your Body…Heal Your Mind

Wellness Wednesday..Serotonin

#wellnesswednesday

โ–ซ๏ธWhat is serotonin?

Serotonin acts as a neurotransmitter, a type of chemical that helps relay signals from one area of the brain to another. Although serotonin is manufactured in the brain, where it performs its primary functions, some 90% of our serotonin supply is found in the digestive tract and in blood platelets.

โ–ซ๏ธWhat is the link between serotonin and depression?

There are many researchers who believe that an imbalance in serotonin levels may influence mood in a way that leads to depression. Possible problems include low brain cell production of serotonin, a lack of receptor sites able to receive the serotonin that is made, inability of serotonin to reach the receptor sites, or a shortage in tryptophan, the chemical from which serotonin is made. If any of these biochemical glitches occur, researchers believe it can lead to depression, as well as obsessive-compulsive disorder, anxiety, panic, and even excess anger.

Wellness Wednesday….addictive foods! ๐Ÿด

Most of us are fond of at least one product that has the effect of a stimulant and that eventually becomes an addiction. These products include exercise stimulant drinks (they come in cans and look like cola), fizzy aerated drinks, tobacco, betel nut, betel leaf, strong coffee, strong tea, mahuang (an ephedrine-like compound consumed in china), and alcohol.

Before I tell you why we shouldnโ€™t consume these products, Iโ€™d like to deal with the question of why we do consume them in the first place.

Thereโ€™s no one who doesnโ€™t know that products like these, consumed in excess, can severely harm our bodies. Yet, we still find them hard to resist. The need to eat stimulant food is a simple human weakness that has existed for ages: humans (and many animals) have always indulged in foods that give a sort of emotional high. In clinical terms, this means rapid heart beat, a little sweating, dilation or constriction of the pupils of the eye, a warm flush on the face, and a sense of greater sensitivity, concentration and perception.

These sensations of โ€˜highโ€™ die down within a few hours, and we are left feeling listless and low. This leads to a craving for that food again, to experience the high one more time. And there we are going round and round in a vicious circle.

The physiology of addictions is as follows:

When you eat an addictive food, it stimulates the hormone like substances found at the end of your nerves, which triggers an avalanche of similar stimulatory substances and you experiences a high. As the substances near the nerves are depleted, you get into the low phase, which leads you to crave that food again. This yo-yo phase of nerve stimulation and depletion leads to a pattern of addiction.

Consuming addictive foods is one of the oldest unhealthy food practices and, despite a revolution in health consciousness; it shows no signs of dying out.

Below are some side effects of certain addictive foods.

Alcohol Addiction: Erosion of stomach and intestinal lining, liver damage, nutritional deficiency.

Tobacco: Erosion of gum and tongue can lead to cancer of the buccal mucosa.

Betel nut: Leads to the discoloration of teeth, erosion of the lining of the mouth, and cancer of the mouth and upper tract. It also leads to heart problems among people who already have a weak heart.

Ma huang: It contains ephedrine and leads to heart problems.

Aerated drinks: High doses of caffeine.

Caffeine and xanthine: Found in tea, coffee. These become harmful only in very high doses; donโ€™t consume more than five cups a day.

Mixed drug reactions: People who consume medications for the heart, hypertension and asthma have to be very careful about the interactions of the drugs with stimulant foods, as mixing the two can be fatal. After years of experience, all doctors know how difficult it is to break the food addictions of their patients. So like them, I can only advise a good compromise. If you canโ€™t break the addiction, then at least you should practice moderation.

I love consuming most of these things that are harmful, but have learned that they do affect my mental wellness too!