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Showing posts from tagged with: anxiety

Natural and Quick Anxiety Remedies When You Need Them

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Natural and Quick Anxiety Remedies When You Need Them Anxiety Everyone has anxiety at some point in their life. When anxiety strikes, you need fast relief. Here are six ways to tame your mild anxiety, prior to seeing your doctor. Anxiety disorders are the most common mental health problem in the U.S., affecting about one out of five people at any given time, according to the National Alliance on Mental Illness. Anxiety can take many forms — generalized anxiety disorder (constant worrying about everyday things), obsessive-compulsive disorder or OCD, panic disorder, post traumatic stress disorder and social anxiety disorder. While medications to treat these anxiety conditions are often an important component in the management of anxiety, there is also many natural, do-it-yourself techniques that can help calm you down, either in place of medications or as a supplement to them.   Next time you're too tense to cope, consider trying one of these natural options for relief.

  1. Laugh it off. Laugh. Laugh out loud. Laugh at anything. Make yourself laugh.Even if you do a fake laugh, you get an instant hit of dopamine. Dopamine is a brain chemical that controls feelings of reward and pleasure. If you're too tense to laugh on your own, try using technology.. For example, find a laugh track phone app. Just google phone apps for laughing.
  2. Schedule relaxation. Consider sitting down and looking at your schedule. Find some time to schedule it in and put it on your calendar if necessary. Studies helping shy men with social anxiety found that a period of relaxation helped them, lowering their heart rates after they interacted with people.
  3.  Ask your doctor about taking GABA. Gamma-aminobutyric acid, (GABA) is a brain transmitter that counteracts the action of another neurotransmitter, glutamate that increases your excitability.The supplement may help calm anxious people. Studies have shown that individuals who ate chocolate enriched with GABA before tackling an arithmetic task were less stressed after completing it than those who didn't have the GABA-infused chocolate.
  4. Try lavender. Try lavender essential oil to calm yourself,The smell of lavender is very relaxing. You can put it into diffuser, spritz it on yourself during the day, or rub it gently into your temple.
  5. Ground yourself. When anxiety hits, do something tangible and change the subject within your brain. For example, take your house keys out of your pock, run your fingers along the keys. Or grab an ice cube and hold it as long as you can. That sensation will give you 'grounding and distract you from the anxious feelings.
  6. Face the fear. If something makes you scared, and gives you anxiety, face your fear. If you feel shy, go out to social functions. Scared of heights, climb higher than you have before and face your height fear. Exposure therapy, or facing the fear, helps you learn to live with risk and uncertainty.

Post Traumatic Stress Disorder (PTSD)

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Post Traumatic Stress Disorder (PTSD) ptsd - ufmc pueblo Did you know, an estimated 7.8 percent of Americans will experience PTSD at some point in their lives?  PTSD is a psychiatric disorder that can occur following a traumatic experience or life-threatening events such as military combat, natural disasters, terrorist incidents, serious accidents, or physical or sexual assault. Women are twice as likely as men to develop PTSD, but all sorts of trauma can cause PTSD. About 3.6 percent of U.S. adults aged 18 to 54 (5.2 million people) have PTSD during the course of a given year.   Most trauma survivors overcome the condition over time. However, some people will have recurring stress reactions that return on their own, or may even get worse over time. These individuals may develop PTSD. People who suffer from PTSD often relive traumatic experience through nightmares,  flashbacks, have difficulty sleeping, and feel detached or estranged. Symptoms vary per person, but these symptoms can be severe enough and last long enough to significantly impair the person’s daily life.   Although PTSD symptoms can begin immediately after a traumatic event, PTSD is not diagnosed unless the symptoms last for at least one month, and either cause significant distress or interfere with work or home life. A PTSD diagnosis must  have three different types of symptoms:

  • Re-experiencing symptoms
  • Avoidance and numbing symptoms
  • Arousal symptoms
  It is also very common for other conditions to occur along with PTSD, such as depression, anxiety, or substance abuse. More than half of men with PTSD also have problems with alcohol and are also often diagnosed with depression, conduct disorder, and problems with drugs. Often, the most common problem with women includes depression, but also include specific fears, social anxiety, and sometimes problems with alcohol. Think you or a loved one is suffering from PTSD? You’re not alone! Talk to your doctor for help.

Depression Awareness Month

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Did you know October is Depression Awareness Month? mental-health-awareness-month-living-with-depression-01-758x606 Mental health is a key component to your health. Common behavioral and mental health disorders, even suicide are extremely important to talk about with your doctor. Even if you feel that you’ve just been feeling a little “off” your doctor can help. Depression is far too common and can easily be treated. We are here to help and are helping to promote Depression Awareness Month. Depression Awareness Month is held annually in October, it is an education and screening event conducted by hospitals, clinics, colleges, and community groups nationwide. Much like the medical community screens for diabetes and high blood pressure, this awareness month offers large-scale mood disorder screenings and awareness. Screenings include depression, generalized anxiety disorder, bipolar disorder and post-traumatic stress disorder, and we provide treatment resources for you and your family. Did You Know?

  • Depression and anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.
  • Depression and anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.
  • People with an anxiety disorder are three to five times more likely to go to the doctor and six times more likely to be hospitalized for psychiatric disorders than those who do not suffer from anxiety disorders.
  • Depression and anxiety disorders develop from a complex set of risk factors, including genetics, brain chemistry, personality, and life events.
  Feeling a little down, depressed, or anxious. Talk to your doctor, we’re here to help.  

Easy Exercises for Acute Anxiety Relief

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Have you ever found yourself ruminating endlessly about something from your past or in your future, leading you to feel tense, nervous, apprehensive or stressed? If so, you may have experienced anxiety. For those who find anxiety a frequent but not debilitating occurrence, the following exercises can help quiet your alarm in the present and keep it less active in the future. Square breathing Have you ever hear of square breathing? This technique can help you calm down in any situation. It helps regulate the amount of oxygen and carbon dioxide in your body, which can balance you during anxiety bouts. Here’s how you do it. Hold inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for another four. Repeat the cycle for several seconds and promote relaxation and clearer thoughts. square breathing Mindfulness Be in the present and live in the moment! By engaging your five senses you can practice mindfulness anywhere. Mindfulness can be practiced anywhere and applied to any activity. For example, consider the process of taking a shower: Most of us just go through a pattern of steps, rushing through the routine to move forward with our day. A mindful shower would involve paying attention to the smell of your soap, the feel of the warm water on your different body parts, the sound of the water hitting your back and the steam enveloping the bathroom, for example. By observing things in real time and being aware, we can calm the part of the logical mind fixated on what comes next. This helps us appreciate things more and reduces stress and worry.   Progressive muscle relaxation One common physical reaction to anxiety is muscle tension. When we begin to experience anxiety, our bodies can stay tense without us even realizing it. Ironically, our brain then perceives this tension and treats it as a warning sign that there is reason to be worried, and the anxiety alarm starts to sound. It is a vicious cycle. Progressive muscle relaxation seeks to help your brain recognize what it feels like for your muscles to be in a relaxed, tension-free state. To initiate this practice, get comfortable in a seated position. Starting at the tips of your toes and working your way up, flex each major muscle group for a count of 10 seconds, then release for a count of 10 seconds. Move on to the next group of muscles, flexing for 10 seconds, then releasing for 10 seconds. This exercise can help you relax and release tension in your body when you are anxious. Make sure to reach out to your doctor if you are experiencing severe anxiety.  

Anxiety – how it affects your health.

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Young woman covering face with hands, looking through fingers, close-up Anxiety disorders are extremely common. An anxiety disorder is a medical condition that interferes with your life. It can make it difficult for you to handle your job or school responsibilities, do daily tasks, concentrate, and establish and maintain personal relationships. It might even make it difficult for you to leave your home or get out of bed. Untreated, anxiety disorders can lead to even more severe, even life-threatening conditions, including: Depression Anxiety disorder and depression often occur together. They have similar symptoms and can be difficult to tell apart. Both can cause agitation, insomnia, the inability to concentrate, and feelings of anxiety. Substance abuse If you have anxiety disorder, you are at increased risk for addiction to many substances. These include alcohol, nicotine, and other drugs. If you have depression along with anxiety disorder, your risk increases. Often, people with anxiety use alcohol and other substances to relieve their symptoms. There is no evidence that alcohol actually relieves anxiety, but the belief that it does can bring some relief. Some people report temporary relief from anxiety while under the influence of alcohol or other drugs. However, long-term alcohol use can cause biological changes that may actually produce anxiety. People with generalized anxiety disorder (GAD), panic disorder, and social phobia are especially at risk for alcohol and drug abuse. Smoking and substance abuse are also common in cases of post-traumatic stress disorder (PTSD). Adolescents with PTSD also have an increased risk of eating disorders.   Physical illness Anxiety disorder increases your risk of developing certain illnesses. Chronic stress, which may be associated with anxiety, can compromise your immune system. This makes you more susceptible to infections, such as colds, the flu, and other viral and bacterial diseases. Stress management will probably be an ongoing concern, and symptoms may get worse during periods of acute stress. But with a combination of medication and psychotherapy, most people with anxiety disorder can control their symptoms and live a fairly normal and comfortable life.   Suicide According to the National Alliance on Mental Illness, more than 90 percent of people who die by suicide have been diagnosed with mental illness. This can include anxiety. According to the Substance Abuse and Mental Health Services Administration, about 4 percent of adults per year in the United States have serious thoughts about suicide. These numbers are higher in people who also have depression. If you have obsessive-compulsive disorder (OCD) or social phobia, you are also at an increased risk for suicide. If you have one of these anxiety disorders along with depression, your risk is even greater.