WHAT'S ANXIETY?
Anxiety is a natural emotion. It’s your brain’s way of reacting to stress and alerting you of potential danger. We all feel anxious sometimes. We may worry because of a problem at work, before taking a test, or before making an important decision. Occasional anxiety is ok.
But anxiety disorders are different. They’re a group of mental illnesses that cause constant and overwhelming anxiety and fear. It can come to the point that you avoid work, school, family get-togethers, and other social situations that might trigger or worsen your symptoms.
Symptoms
Feeling restless, wound-up, or on-edge
Being easily fatigued
Having difficulty concentrating
Being irritable
Having headaches, muscle aches, stomachaches, or unexplained pains
Digestive or bowel problems
Difficulty controlling feelings of worry
Having sleep problems, such as difficulty falling or staying asleep
Depression (which often occurs with an anxiety disorder) or other mental health disorders.
Social isolation
Problems functioning at work or school
Substance misuse.
Trouble sleeping
Poor quality of life
Natural remedies
Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy, which helps provide people with tools to cope with anxiety when it occurs.
There are certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. But if you’re looking to go a more natural route, though, there are little and big ways that can help you combat anxiety. You can make adjustments to habits, like exercise, sleep, and diet. You can also try something totally new, like aromatherapy or meditation.
No matter what your lifestyle demands, there’s a natural way to help reduce anxiety for everyone. Natural remedies for anxiety (not in order of importance)
1 . Balanced diet
9 Foods that help reduce anxiety :
Fatty fish. Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are high in omega-3. Omega-3 s are a type of fatty acids that have a strong relationship to cognitive function and mental health. Salmon and sardines are also among the few foods that contain vitamin D. Researchers are increasingly linking vitamin D deficiency to mood disorders such as anxiety.
Eggs Egg yolks, especially from pasture-raised hens, are another good source of vitamin D. Eggs are also an excellent source of protein. They are a complete protein, meaning they contain all the essential amino acids the body needs for growth and development. Eggs also contain tryptophan, an amino acid that helps create serotonin. Serotonin is a chemical neurotransmitter found in the brain, bowels, and blood platelets that helps regulate mood, sleep, memory, and behaviour.
Pumpkin seeds are an excellent source of potassium, which helps regulate electrolyte balance and manage blood pressure. Eating potassium-rich foods, such as pumpkin seeds and bananas, may help reduce symptoms of stress and anxiety. Pumpkin seeds are also a good source of the mineral zinc. Zinc levels are inversely related to mood disorders, including depression and anxiety. These results suggest that increasing serum levels of zinc could improve mood disorders in some people. Zinc is essential for brain and nerve development. The largest storage sites of zinc in the body are in the brain regions involved with emotions.
Dark chocolate. Experts have long suspected that dark chocolate might help reduce stress and anxiety.Dark chocolate is a rich source of polyphenols , especially flavonoids. Flavonoids might reduce neuro inflammation and cell death in the brain as well as improve blood flow. Chocolate has a high content of tryptophan, which the body uses to turn into mood-enhancing neurotransmitters such as serotonin in the brain. Dark chocolate is also a good source of magnesium. Eating a diet with enough magnesium in it or taking supplements may reduce symptoms of stress and anxiety. People with magnesium deficiency should consider taking high dose supplements rather than eating dietary sources alone. When choosing dark chocolate, aim for 70% cacao or more. Dark chocolate still contains added sugars and fats, so a small serving of 1–3 grams (g) is appropriate. ...
Turmeric. Tumeric is a spice commonly used in Indian and Southeast Asian cooking. The active ingredient, called curcumin, may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders such as anxiety and depression.1g of curcumin per day reduced anxiety in adults with obesity.People should discuss supplementation with their doctor if they are interested in high dose curcumin products.Increase of curcumin in the diet also reduces anxiety. Turmeric is easy to add to meals. It has minimal flavor, so it goes well in smoothies, curries, and casserole dishes.
Chamomile. Many people around the world use chamomile tea as an herbal remedy because of its anti-inflammatory, antibacterial, antioxidant, and relaxant properties.Some people believe that the relaxant and anti-anxiety properties come from thec flavonoids present in chamomile.Taking 1,500 milligrams (mg) of chamomile extract per day (a 500-mg capsule three times per day) did reduce anxiety symptoms. However, it did not prevent new episodes of anxiety.Chamomile tea may be useful in managing anxiety. It is readily available and safe to use in high doses.
Green tea contains an amino acid called theanine, which has been subject to increasing scrutiny because of its potential effects on mood disorders. Theanine has anti-anxiety and calming effects and may increase the production of serotonin and dopamine. 200 mg of theanine improves self-reported relaxation and calmness while reducing tension in human trials.Green tea is easy to add to the day-to-day diet. It is a suitable replacement for soft drinks, coffee, and alcoholic beverages.
Aim for whole foods, vegetables, fruit, legumes, whole grains, lean meats, and especially fish. And other foods like nuts, chia seeds, fruits such as berries, cherries, and citrus.
2 - Stay Active Best Exercises for Anxiety and Depression:
Yoga is a form of exercise that's become a popular way for people to combine working out with controlled breathing.
Running is a great way to clear your mind while reducing stress. …
Hiking in nature is a great way to break free from the daily grind while becoming one with the calm and serene setting.
Swimming . Being in , on , or around water, makes us all feel better for many reasons.We experience water with all of our senses, it triggers our parasympathetic nervous system, the colour blue is known to be very therapeutic, immersion in water balances our hormones and so on
Dancing offers a space to encounter strengths and experience a sense of vitality to increase our sense of confidence and self-awareness, thereby easing our anxiety and/or helping us achieve more adaptive emotion regulation.
Chamomile (Matricaria recutita) is a late-spring flowering plant belonging to the daisy family. The name comes from Greek chamaimelon, meaning “earth apple,” and may refer to the plant’s scent. Chamomile has been widely used as a natural herbal remedy since ancient times, with records of its use in Egyptian purification rites and traditional Chinese medicine (TCM). It’s often used to help with anxiety and insomnia because the herb contains volatile oils that act as natural muscle relaxants. It might also be beneficial for those with fragile stomachs or colitis exacerbated by anxiety disorders because it has an anti-inflammatory effect on the digestive tract.
Lemon Balm Lemon balm (Melissa officinalis) is a sweet-smelling herb that has been used for medicinal purposes throughout history. It can be taken in tea form, rubbed on the skin, or even inhaled. The plant contains the terpenoids citronellal and citral, both calming and sedative. The leaves of this herb also contain flavonoids that act as anti-inflammatories. Lemon balm is also an antioxidant with antibacterial properties. Taking lemon balm extract provides relief from stress-induced anxiety among people who find themselves in high-pressured environments.
Catnip (Nepeta cataria) gives cats a feeling of euphoria, but in humans, it reduces tension and soothes frazzled nerves.The leaves from the plant are often used as a sleep aid, though they primarily act to change one’s mood rather than sedate them. Catnip grows as short-lived perennial plants in gardens; mature plants typically shed seeds that give rise to volunteer seedlings in subsequent years. Established catnip can be grown during springtime by cutting back the plant halfway- this will quickly regrow and start blooming with large amounts of leaves ready for drying in late springtime.
Lavender Lavender (Lavandula) is well known for its amazing ability to create a calm atmosphere.In fact, one of the main benefits of lavender is that it can take away your stress without making you too tired or setting you to sleep. More than just generating a peaceful state in your mind, lavender can also reduce anxiety by influencing the fight or flight response. Lavender, in an essential oil format, has been found to be effective in reducing anxiety through some studies conducted, as well as having a positive effect on things such as reducing restlessness , promoting sleep , relieving nervousness and agitation, alleviating depressive symptoms, … Lavender oil is created by steeping dry lavender flowers in a carrier oil for one week to several weeks. As the dry flowers infuse with the oils, natural essential oils from lavender are drawn out and into your chosen carrier oil. Popular choices for carriers include extra virgin olive oil, jojoba seed extract, or sweet almond extract, among many more.
Peppermint Peppermint is a plant from the Lamiaceae family.It’s often used in herbal teas to provide relief from gas and indigestion and calm mild stomach aches and bloating. However, it also has anxiety-reducing effects that are similar to certain types of medication. As a plant extract, peppermint oil is a natural remedy. It’s been shown to reduce symptoms of stress and anxiety; the ester m
enthone in the oil makes it more effective than other plants. In this way, when you inhale the scent of peppermint or ingest it as an extract, it can work to calm your central nervous system and help alleviate your anxiety-related symptoms.
Valerian Valerian (Valeriana officinalis) has been generally considered safe at recommended doses, but since long-term safety trials are lacking, use it for only a short period (up to two weeks) unless your doctor approves otherwise. It may cause some adverse side effects such as headaches, dizziness, and drowsiness in some cases. Valerian root can be taken by swallowing
it as a capsule, drinking it in tea, or tablets. Ideally, valerian should be taken half an hour to two hours before bedtime. If you want to learn more about the world of essential oils , check out Shani Shagan’s GOTA VIVA 🌿 page , where she shares her knowledge of natural solutions on how to take care of your and your families body and mind.
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4 - Steer clear of alcohol and cigarettes Quitting smoking and cutting down on alcohol can give your mental health a lift. The fact is that both drinking alcohol and smoking make anxiety and depression worse. Evidence shows:
• Stopping smoking can improve mood and mental health in just SIX WEEKS. Studies show smokers who’ve quit for a year are happier than current smokers while the improvements in anxiety and depression among people who quit smoking are at least as effective as taking anti-depressants.
• Regularly drinking alcohol can worsen symptoms of many mental health problems. In particular, it can lead to poor sleep, low mood and worsen feelings of anxiety, especially for people who find themselves drinking every day. THE FACTS of smoking and mental health:
• Some people smoke as ‘self-medication’ to ease feelings of stress. However, research has shown that smoking actually increases anxiety and tension.
• A review found people who stop smoking that quitting for at least 6 weeks may improve their mental wellbeing, by reducing anxiety, depression, and stress.
• Partly a result of high smoking rates, people with a health condition die earlier on average, with smoking is the single largest contributor to their 10-20-year reduced life expectancy.
• For people with mood or anxiety disorders, the impact of quitting smoking is at least as effective as taking anti-depressants .
THE FACTS of alcohol and mental health:
• Alcohol is sometimes used by people to try and help manage symptoms of anxiety and depression, but excessive drinking is likely to make those symptoms worse
• According to the Royal College of Psychiatrists, regularly drinking alcohol affects the chemistry of the brain and can increase the risk of depression. Increased consumption can also affect our sleep, make us feel more tired and sluggish, and trap people in a cycle of feeling low and more anxious.
• Post-drinking hangovers can be particularly difficult, with the usual headache and nausea being accompanied by feelings of depression and/or anxiety
• People who have done Dry January often talk about feeling more positive and alert.
5 - Mindfulness / Thought shifting : Thought Thought shifting is when we identify intrusive, unproductive and/or negative thoughts and replace them with positive, productive thoughts. Thought shifting focuses on replacing unproductive thoughts while mindfulness focuses on stopping the thought or allowing the thought to float away.
6 - Limit caffeine intake High levels of caffeine can not only increase anxiety and nervousness, but also decrease the production of the feel-good chemical serotonin in the body, causing a depressed mood. Typically, caffeine is safe in low doses.
7 - Priotize getting a good nights rest
Sleep has been proven time and time again to be an important part of good mental health. It’s
recommended that adults get 7 to 9 hours of sleep every day.
Some tips for better sleep :
Not using your phone, tablet, tv or computer before sleeping
Avoiding caffeine, large meals, and nicotine before bedtime
Keeping your room dark and cool
Going to sleep at the same time each night
8 - Breathing exercises
Breathing exercises can reduce stress by increasing oxygen exchange, which reduces your blood pressure, slows the heart, and releases any tension held in the abdomen. These physical changes also benefit your mental state - concentrating on your breath can bring you into the present, in a state of mindfulness.
When you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.
9 - Nature
Stress is relieved within minutes of exposure to nature as measured by muscle tension, blood pressure, and brain activity. Time in green spaces significantly reduces your cortisol, which is a stress hormone. Nature also boosts endorphin levels and dopamine production, which promotes happiness.
10 - Talk with a friend or family
Experts say that talking can provide stress relief, and can lighten the load of a concern someone might be having. Talking about a problem can help to start breaking it into smaller parts, which can stop you from feeling so overwhelmed.
11 - Reducing Stress:
Music Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management. Research confirms these personal experiences with music.
Massage Massage can lower stress levels and feelings of anxiety. It can improve mood and relaxation while increasing confidence and self-image. If you experience depression or anxiety, or are just overloaded with extra stress, massage can be an effective part of treatment.
Massage reduces stress by relaxing muscles and soft tissues in the body. Massage relaxes muscles by increase temperature and blood circulation. An increase of temperature is stimulated by friction against the skin. Increased circulation delivers more blood to the muscles, removing waste products and relieving tension.
Meditation Meditation can significantly benefit mental health. Numerous studies have revealed the unique benefits of meditation techniques, including their ability to reduce signs of stress and anxiety.
Even though there is limited evidence-based support for meditation as a first-line treatment for anxiety disorders, research does suggest that this practice may be effective as a supplemental therapy.
A 2020 review showed that people who practice meditation for a long time start showing changes in the areas of their brain that modulate the stress and anxiety response.
Types of anxiety
Generalised anxiety disorder (GAD)
GAD is the most common type of anxiety disorder. The main symptom of GAD is excessive worrying about different activities and events. You may feel anxious a lot of the time if you have GAD. You might feel ‘on edge’ and hyper-alert to your surroundings.
It can affect your day-to-day life. You might find that it affects several areas of your life including:
Your ability to work or hold down employment.
Travel, or leave the house.
Your energy, sleep or concentration.
You might also have physical symptoms, such as muscle tension and sweating.
It is common to have other conditions such as depression or other anxiety disorders if you have GAD.
GAD can be difficult to diagnose because it doesn’t have some of the unique symptoms of other anxiety disorders. Your doctor is likely to say you have GAD if you have felt anxious for most days over six months and it has had a negative impact on multiple areas of your life. Panic disorder
Panic disorder means you have regular panic attacks with no particular trigger. They can happen
suddenly and feel very intense and frightening, it is also possible to dissociate during panic attacks (feel detached from your body). You may also be fearful about having panic attacks in the future.
Fear of certain situations can cause panic attacks, for example, if you don’t like small spaces but have to use a lift. But this doesn’t mean that you have a panic disorder.
Panic disorder symptoms can include:
An overwhelming sense of dread or fear
Chest pain or a sensation that your heart is beating irregularly
Feeling that you might be dying or having a heart attack
Sweating and hot flushes, or chills and shivering
A dry mouth, shortness of breath or feeling like you’re choking
Nausea, dizziness and feeling faint
Numbness, pins and needles or a tingling sensation in your fingers
A need to go to the toilet
A churning stomach
Ringing in your ears
Social anxiety disorder
It’s normal to worry about social or performance situations. Social anxiety disorder, also known as social phobia, is when you will have an intense fear or dread of social situations. This can happen before, during or after an event. Some common situations where you may experience anxiety:
Speaking in public or in groups
Meeting new people or strangers
Dating
Eating or drinking in public
You may be worried that you will do something or act in a way that is embarrassing. You might feel aware of the physical signs of your anxiety, such as sweating, racing heartbeat, shaky voice, blushing ,…
You may worry that others will notice or judge you and you might try to avoid certain situations. You may see that your fears aren’t logical , but it’s difficult to control them.
Health anxiety
Health anxiety is the constant worry that you are ill, or that you are going to get ill. You may find that you are:
Constantly checking your body for signs of illness such as lumps or pain
Seeking reassurance from others or from medical professionals that you are not ill
Worrying that advice or results from medical professionals are incorrect and obsessively consume health related information on the internet and match descriptions of illness to own symptoms
The physical symptoms of anxiety may replicate symptoms of illness which can be mistaken for signs of serious illness by those who have health anxiety.
Phobias
A phobia is an overwhelming fear of an object, place, situation, feeling or animal.
Phobias are a more intense feeling than fear. They develop when a person has heightened feelings of danger towards a situation or object. Someone with a phobia may avoid the thing that’s causing them anxiety. Common examples of phobias include:
Animals – Such spiders, snakes or rodents
Environmental – Such as heights and germs
Situational – Such as going to the dentist
Body – Such as blood or being sick
Sexual – Such as performance anxiety
Agoraphobia is a fear of being in situations where escape might be difficult. Or situations where help wouldn’t be available if things go wrong. This could be:
Leaving home
Being in public spaces
Using public transport
Being in crowded spaces
You might find that these situations affect your daily routine by actively avoiding them as they make you feel distressed, panicked or anxious.
If you have agoraphobia you may find it difficult to make an appointment with your GP to talk about your symptoms. You might feel unable to leave your house to go to the doctor. Try to arrange a phone appointment if you have symptoms of agoraphobia.
Obsessive compulsive disorder (OCD)
You will have obsessions and/or compulsions if you have OCD.
An obsession is a repeated unwelcome thought or image. These can be difficult to ignore. These thoughts can be disturbing, which can make you feel distressed and anxious.
A compulsion is something you think about or do repeatedly to help relieve anxiety. Such as saying a phrase in your head to calm yourself. Or checking that the front door is locked.
You might believe that something bad will happen if you don’t do these things. You may realise that your thinking and behaviour is not logical but still find it very difficult to stop.
There are different types of OCD including:
Contamination – An impulse to clean or wash because you perceive something as contaminated
Checking – The constant need to check yourself or your environment to prevent damage, fire, leaks or harm
Intrusive thoughts – Repetitive thoughts which may be horrific and upsetting
Hoarding – Not feeling able to throw away useless or worn out items
Speak to your doctor if you think you have OCD. They should discuss treatment options
with you.
Skin-picking
Skin picking is medically known as dermatillomania. It is an impulse control disorder where you regularly pick at your skin and find it difficult to stop yourself doing it. It can cause damage including bleeding, bruising and scarring. It is common to pick the skin on your face, but might also pick other areas of the body.
It is thought that skin-picking could be a type of addiction Or that it relieves tension and stress. It is common to have OCD and dermatillomania at the same time.
Your GP may arrange for you to see a specialist mental health doctor like a psychiatrist for diagnosis and treatment.
Hair pulling
Hair pulling is an impulse control disorder medically known as trichotillomania. If you have this condition you feel the urge to pull out your hair and find it difficult to stop yourself from doing it.It can be from your scalp or other places such as your arms, eyelashes, eyebrows, legs or pubic area.
You might experience a build-up of tension which you can release by pulling out your hair. You may feel relief or pleasure from pulling hair out, or you might not even be aware that you’re doing it.
It can be difficult to stop this habit, which can result in hair loss and distress. Which could make you feel guilty, embarrassed and affect how you feel about yourself or how people see you.
Post-traumatic stress disorder (PTSD)
PTSD is caused by a threatening situation, such as a car crash or abuse. You can feel anxious for months or years after the event, even if you weren’t physically harmed at the time. Find out more about PTSD.
Anxiety with kids
Just like adults, children and young people feel worried and anxious at times.
But if your child's anxiety is starting to affect their wellbeing, they may need some help.
When is anxiety a problem for children?
Anxiety becomes a problem for children when it starts to get in the way of their everyday life.
If you go into any school at exam time, all the children will be anxious, but some may be so anxious that they do not manage to get to school that morning.
Severe anxiety like this can harm children's mental and emotional wellbeing, affecting their
self-esteem and confidence. They may become withdrawn and go to great lengths to avoid things or situations that make them feel anxious.
What are the signs of anxiety in children?
When young children feel anxious, they cannot always understand or express what they are feeling.
You may notice that they:
become irritable, tearful or clingy
have difficulty sleeping
wake in the night
start wetting the bed
have bad dreams
In older children you may notice that they:
lack confidence to try new things or seem unable to face simple, everyday challenges
find it hard to concentrate
have problems with sleeping or eating
have angry outbursts
have a lot of negative thoughts, or keep thinking that bad things are going to happen
start avoiding everyday activities, such as seeing friends, going out in public or going to school
If a child is experiencing anxiety, there are things that parents and carers can do to help.
First and foremost, it's important to talk to your child about their anxiety or worries. Reassure them and show them you understand how they feel.
If your child is old enough, it may help to explain them what anxiety is and the physical effects it has on our bodies. It may be helpful to describe anxiety as being like a wave that builds up and then comfort them by also reassuring it ebbs away again.
As well as talking to your child about their worries and anxiety, it's important to help them find solutions.
For example, if your child is worried about going to a sleepover, it is natural to want to tell them not to go. However, this could mean your child feels that their anxiety will stop them from doing things.
It's better to recognise their anxiety and suggest solutions to help them, so they can go to the sleepover with a plan in place. Other ways to ease anxiety in children
Help your child to recognise signs of anxiety in themselves.
Encourage your child to manage their anxiety and ask for help when they need it.
Try to stick to regular daily routines where possible.
If your child is anxious because of distressing events, such as a bereavement or separation, look for books or films that will help them to understand their feelings.
If you know a change, such as a house move, is coming up, prepare your child by talking to them about what is going to happen and why
Try not to become overprotective or anxious yourself
Practise simple relaxation techniques with your child, such as taking 3 deep, slow breaths, breathing in for a count of 3 and out for 3.
Distraction can be helpful for young children. For example, if they are anxious about going to nursery, play games on the way there, such as “seeing who can spot the most red cars”
Turn an empty tissue box into a "worry" box. Get your child to write about or draw their worries and "post" them into the box. Then you can sort through the box together at the end of the day or week.
If your child's anxiety is severe, persists and interferes with their everyday life, it's a good idea to get some help. A visit to a specialised doctor is a good place to start. If your child's anxiety is affecting their school life, it's a good idea to talk to their school as well.
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