Megan Santiago's Blog, page 33

What is the Best Form of Magnesium for Anxiety?

Why Magnesium is important:

It is a cofactor for over 600 body processes, including neurological processes. Magnesium deficiency can be from an imbalance of stress hormones, too much calcium, and a lack of magnesium in the diet. Hopefully, by the end of this article, you will understand why you need magnesium in addition to the best form of magnesium for anxiety. 

 

If you do not have time to read this whole article and the benefits of Magnesium, here is the best form of magnesium for anxiety:

 

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Calm Magnesium: Anti-Stress Drink

This is a powdered magnesium that is flavored, so no worry about a nasty, chalky taste. It is affordable and is fast-acting, due to it being in a liquid form (once added to water).

It is available in other flavors: orange, lemon, and plain. However, the strawberry lemonade is the most popular. Click Here

 

There are other sizes, flavors, and variations, such as one that is extra helpful for sleep. You can buy the smaller one also, but you typically pay more per serving when you buy a smaller container. So I just buy the bigger bottle, so I do not have to buy it as soon and I have time to test out the bottle’s amazing benefits.

For other Magnesium Calm Products: Click Here

Magnesium is the fourth most abundant mineral. It plays a role in muscular contraction, blood pressure, glucose, insulin response, migraines, Alzheimer’s disease hypertension, and cardiovascular disease.

 

There have been studies showing the potential of magnesium deficiency affecting depression, IQ loss, and even addiction.

 

There are different types of magnesium such as magnesium glycinate, magnesium citrate, magnesium oxide, and magnesium taurate. Therefore it is important to know the best form of magnesium for anxiety.

What Magnesium is good for:

There have been studies on how magnesium deficiency plays a role in numerous different neurological disorders. Some of the disorders include migraines, Alzheimer’s, and stroke.

It is great if you have the following Anxiety Attack symptoms.

The best magnesium for anxiety is not just a random magnesium you buy on Amazon that is from a company that is not 3rd party tested. You want to make sure that you are verifying that you are getting quality products, as that plays a HUGE roll in the effectiveness.

Keep reading, to learn about the different forms of magnesium. In addition to supplements that will help you supplement the magnesium missing from your diet.

Other Articles You May Be Interested in:

What Anxiety Causes: The Silent Killer
Anxiety Attack vs. Panic Attack: What is the difference?
Do You Have These Anxiety Attack Symptoms?

The best form of magnesium for anxiety:

An important fact you need to know, Magnesium is absorbed through the intestines which require the particles to be very tiny in order to absorb them. So if you buy a random magnesium that does not do their research on the way magnesium is absorbed. Then you may be just paying for expensive urine and we DEFINITELY do not want that.

Magnesium is unique in that it’s bioavailability or ability to be absorbed. Decreases, when magnesium travels through the digestive system. This is where a buffer comes into play. Glycine is an amino acid and it helps to lower the ph in the small intestines in order to make it more bioavailable. 

That is why I highly highly highly recommend the Bluebonnet Buffered Magnesium if you want to get the best absorption. It comes in veggie capsules, which means no hard tablets that get stuck in your throat. Keep reading to see why there are actually 2 best forms of magnesium for anxiety.

Best Form of Magnesium for Anxiety Supplements:

What I am rating the Magnesium on:

Affordability
Absorption rate
Potency

 

1. The best Magnesium for your money and for speedy results is Magnesium Calm. 

[image error] Benefits:

It is cost-effective for an almost 4-month supply
It is powdered so it Works REALLY FAST, I’m talking within 30 minutes or less.
Helps with insomnia
Helps with constipation, if you experience diarrhea. Don’t fret! Just lower the dosage a little bit. Eyeball it as the full recommended dosage is only ½ of a teaspoon.
Vegan
Gluten-free

Affordability:

Absolutely, prices change on Amazon, but it only costs $5-$10 per month (if taken all 30 days). Plus your body may require smaller doses, so you can control the size of the dose and stretch the bottle even further.

Potency:

For only 1/2 of a teaspoon mixed in 8oz water, you get 325mg of Magnesium. Which the average adult needs a minimum of 300mg, up to 500mg, depending on their deficiency and risks for deficiency.

 

2. The Most Absorbable Magnesium in Capsules is Bluebonnet’s Buffered Magnesium

[image error] Benefits:

It is bound by glycine (amino acid) to make it buffered and highly absorbable. This means you require a smaller dose at first, and then you can increase your dosage if necessary.
Glycine blocks inhibitory substances that reduce absorption.
Glycine helps to minimize side effects (occasionally diarrhea)
It comes in a capsule, making it easier to swallow.
It helps your body utilize magnesium to perform over 300 different body processes.

Affordability:

On average it is around $5-10 for a month’s serving which is extremely affordable. However, prices change all the time on Amazon so check for the current price here: Bluebonnet Buffered Magnesium

Potency:

I give it an A+ since it is highly absorbable but may have results that are not as fast-acting as the calm magnesium. It is, however, long-term very absorbable, and beneficial to take.

If you want fast-acting and highly potent, I recommend buying both magnesiums.

Where Magnesium is found: 

 

Ideally, we would get all of our magnesium from dark leafy greens, dark chocolate, and superfood avocados. However, as many of you know, the quality of our food is just not what it used to be. In addition, some other food sources include almonds, peanut butter, cashews, edamame, and salmon.

Furthermore, magnesium also helps in the absorption of calcium that is why it is predominantly found in the muscles and bones. Magnesium is in muscles like your heart and it helps your heart to relax and calcium helps your heart contract. 

We need both minerals in order to survive, however we consume a lot of added calcium in our diet. We just do not consume the nutrients that help us properly use and absorb the calcium. Such as vitamin d, vitamin k, magnesium, and more.

Who Needs Magnesium?

The simple answer is everyone, most people are deficient. However, those that are more susceptible to deficiency are those with type 2 diabetes, alcohol dependence, athletes, people who eat the Standard American Diet.

Also if you are taking a calcium supplement, you are overly stressed or you eat a very processed diet. Then you definitely need to work on increasing your dietary magnesium and your supplementation.

Lastly, this is why the best form of magnesium for anxiety is based on your personal needs. In addition to the quality, bioavailability, and your budget!

The post What is the Best Form of Magnesium for Anxiety? appeared first on Holistic Momma.

Cognitive-Behavioral Therapy: Effectively Changing Bad Habits

You may have done some research on different types of therapy or therapy techniques such as cognitive-behavioral therapy.

Fear Conditioning

“”The serotonergic system modulates Pavlovian fear conditioning”, serotonin imbalance is

associated with anxiety and depression. “(Bauer, 2015)

Studies have shown that taking control of your mindset can dramatically affect your outcomes

in life. The expression “it’s all in the mind” isn’t just empty words! One’s whole outlook is defined by how one thinks, and it also plays a very important role in determining the habits that one imbibes.

Bad habits do not just spring out from nowhere.

They are combinations of external factors that trigger actions, which are then meant to satisfy a want or a drive. They are also the result of neurological factors.

Scientists have traced the development of habits to the part of the brain called the basal ganglia, which is also involved in the creation of emotions and memories.

This is also the part of the brain involved in recognizing and enacting patterns. Conscious decision making is situated in a different part of the brain, the prefrontal cortex. Ideally, conscious decisions are meant to balance the impulsiveness of emotional thinking.

However, when habits form, the involvement of the prefrontal cortex in our actions decreases. It is as if this part of the brain freezes.

This is why habits are often tied to patterns and memories, and why bad memories and emotions tend to produce bad habits. Conversely, healthy emotions caused by a positive outlook tend to prevent the creation of bad habits.

But of all emotions, there is one that tends to be most potent in the production of bad habits — fear. In psychology, the topic of “fear conditioning” has gained a lot of attention.

The 2007 edition of Psychoneuroimmunology mentions that fear conditioning is “learning that a neutral stimulus predicts the appearance of an aversive event”.

For example, the onset of a long weekend (a neutral stimulus) is associated with the onset of boredom (an aversive event), so one may decide to go on an indulgent shopping spree to kill time — a potentially bad habit that stems out of a trigger and the drive to avoid fear.

Other Useful Articles:

Is Anxiety a Disorder? Exactly What You Need To Know
Dealing With Anxiety: Here’s The Right Way to Do It!
What Anxiety Causes: The Silent Killer

“Fixing” Bad Habits — Cognitive Behavioral Therapy

The shopping spree example is a very straightforward one, but most habits are not like that. Most arise from complex mental processes, so much that they are already hard-wired into a person’s mind. “Fixing” these habits would mean having to untangle the mind.

Cognitive Behavioral Therapy (CBT) is one of the most effective tools that can help resolve runaway bad habits. It is a form of psychological treatment that is currently being employed to help with a range of issues, from depression to anxiety, to addiction. Mental concerns, no matter how big or small, fall within the province of CBT.

In fact, the term “cognitive-behavioral therapy” in itself is an umbrella term, which helps us understand how it can cover so many different psychological issues.

There are different techniques that can be mixed and matched to achieve the desired effects on the client. Some techniques include multimodal therapy (focused on the senses). Dialectical behavioral therapy (focused on addressing thoughts and emotions), and rational emotive behavior therapy (focused on identifying incorrect beliefs)

One of the interesting things about CBT is the fact that it recognizes the way most psychological problems are caused — by “unhelpful” ways of thinking.

Which results in the mind misinterpreting and incorrectly reacting to triggers. Cognitive-behavioral therapy recognizes that these ways of thinking did not come naturally. They were learned, and therefore they could be “fixed” by replacing them with other thinking patterns.

If you are having a hard time healing your anxiety, sign up for my Free 7-Day Stress Detox Guide.

Positive Growth

Cognitive-behavioral therapy has been known for enticing positive growth in the structural levels of the brain.

A 2004 study found that while conventional medical treatment relating to emotions. Such as the use of antidepressants — caused a dampening of the brain’s limbic system (the part of the brain involved in the processing of emotions) — CBT works by calming the activity in the brain’s cortex.

This means that instead of reducing emotions, CBT contributes by helping the therapee properly process emotion. This is a healthier approach, with a lower chance of relapse.

Rewire Thoughts

Cognitive-behavioral therapy takes a two-pronged approach to rewire a person’s thought process for the better.

First, it uses logic and science in that it entices the person to use learning and problem solving to cope with difficult scenarios — situations that, unchecked, could lead to the recurrence of the psychological issue that we are seeking to fix.

The therapee is enticed to learn various skills to increase his self-confidence and to increase his arsenal against the things that could trigger the unwanted habit.

For example, one could take up fitness activities in order to ward off cravings. Or, one could take up skills like bookkeeping to boost one’s financial awareness and prevent overspending.

On the other hand, CBT also uses introspection and reflection as a means to help eliminate ill habits.

These are methods of understanding one’s own thought processes and motivation, through conversations with the therapist. Aside from helping find the root of one’s behavioral concerns, these techniques also have neurological effects.

MRI scans show that the prefrontal cortex shows heavy activity during introspective and reflective sessions. This means the mind’s decision-making center is stimulated, helping it regain control over the more impulsive limbic system.

This introspective and reflective technique is in keeping with the origins of the concept of cognitive behavioral therapy itself. According to sources, the main pioneers of CBT looked to Stoicism as the precursor to their technique. (Robertson, 2010). Stoicism is famous for its view that while anything can happen to a person, how that person reacts to such events (whether in a productive or harmful way) will depend on that person’s mindset alone.

Fear and CBT

Perhaps more importantly, cognitive behavioral therapy also recognizes that fear can be a debilitating issue. Something that easily hijacks our thought process.

This happens on a neurological level, as the brain’s cortex shuts down. In a way, this is a survival move — when all brainpower feed is diverted to instinct instead of conscious thought, one can react and find short-term solutions faster.

However, in the long run, this survival instinct causes a negative chain of results as anxiety becomes the norm and the cortex fails to resume its normal functions.

Cognitive-behavioral therapy also recognizes the different ways fear affects our mind and body.

Fear causes the release of stress hormones like cortisol and norepinephrine that prime the body for the fight-or-flight response.

This causes mental stress, which in turn causes the inability to properly decide for long-term benefits.

Getting Relief Naturally

A cognitive-behavioral therapist can help a person learn calming techniques to relax the mind and body, for use when the gripping sensation of fear pushes one to bad habits once more.

Breathing techniques, for example, can help disengage the sympathetic fight-or-flight system and shift the controls over to the parasympathetic side of the nervous system. This is the rest-and-digest system that puts a brake on the stress response of fear and can have immediate effects such as the lowering of blood pressure and altering of the blood’s pH.

In order to further dispel fear and create a positive atmosphere, CBT also works by creating reinforcement systems that serve to strengthen the effects of the good behavior that is seeking to replace the bad habit.

These reinforcements can be as simple as an encouraging word from the therapist, or as substantial as demonstrating how one’s positive behavior serves to improve one’s life.

CBT, however, is not meant to shelter one from situations that provoke negative emotions.

On the contrary, it seeks to gradually increase your exposure to these negative emotions so that you may be able to cope with them better.

Imagery-based exposure, for example, one of the CBT techniques that involve visualizing a negative memory, helps to reduce “avoidance coping” (essentially the tendency to run away from problems). By decreasing the level of distress caused by these negative memories.

 

Talking to a Friend

Most people think of a psychological intervention as a last resort. “What would my friends think about me when they learn I’m seeing a shrink?” For others, they feel uncomfortable having another person pick his brain, analyzing his quirks, his tics, and every word he says. This is why so many people would rather suffer while struggling with the effects of their bad habits, rather than get help.

But the idea of cognitive behavioral therapy defies these stereotypes. The whole idea of CBT is that the client and the therapist would work as one, helping each other understand the issues that lie at the core of the unwanted behavior, in order to find the most effective way to treat it. It’s not much different from talking to a friend in order to come up with a solution to a problem.

Dig Deeper

In CBT, the therapist seeks to learn more about what is going on in the life of the client, so that he can understand how these events help shape the client’s response to things. This is a more holistic and realistic approach, unlike some other types of therapy that only seek to understand the specific events that surround the psychological issue in question.

Ideally, cognitive behavioral therapy aims to help the individual become his own therapist. While there are formal therapy sessions, there are also “homework” or tasks that need to be performed outside the therapy session.

These tasks are meant to further explore one’s thoughts and actions and can be used to develop skills necessary for forming new and better habits. Unlike a doctor issuing prescriptions that the patient knows nothing about, a cognitive-behavioral therapist seeks to give his client the keys to his own healing by helping him understand every step of the way.

Going on a cognitive behavioral therapy session is like talking to a friend. It is done in a healthy environment, free of judgment.

Here, we are free to talk about and reflect on the events of the day, our current thoughts, and our plans for the future. And the therapist helps us find the path forward by helping us think of the best course of action.

In essence, it echoes Paul’s exhortations in Philippians 4:8 — “Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable — if anything is excellent or praiseworthy — think about such things.”

CBT and Christianity’s Role in Change

Cognitive-behavioral therapy is well-known because it is simple, practical, and effective. To Christians, CBT is also preferable because it makes sense in the light of Scriptural thought.

Behavioral therapy techniques are geared towards helping people make the right decision in times of stress and temptation. Looking towards mental clarity in order to resolve psychological conflicts and get rid of external triggers. Again, this is one with the Bible’s words in Romans 12:2 — to “not be conformed to this world but be transformed by the renewal of your mind”.

Cognitive-behavioral therapy is simple, practical, and effective because it takes a common-sense approach to things. It does not mire the person in complicated psychological processes, though these are definitely at the core of things.

This is similar to how the Bible does not mire us in theological doctrines or philosophies but only aspires to give us the simple truth of a clear mind and a clear heart based on faith in God and his works.

20 Anxiety Bible Verses to Fuel Your Day

Opening New Doors

The ability to maintain a clear mind and a clear heart does not only help one surpass the tensions of daily life and the temptations of bad habits.

In addition, it also helps open new doors in the world. While it is true that one can hardly advance in life when burdened by a distorted mindset and the behavioral clutches of bad habits, the exact opposite is also true. That is, a person who gains clarity of mind and freedom from the bindings of external stressors also finds a way to advance in life that few others find.

In a sense, being rid of this fear is not really something new. It’s simply a return to our base state. We were not born with fear — as 2 Timothy 1:7 states, “for God hath not given us the spirit of fear; but of power, and of love, and of a sound mind.”

Our years on earth have taught us fear, and maybe it’s now hard for us to imagine how to live without it and its effects — but if we really want to move forward, we have to.

A clear mind helps a person see the truth not only in his surroundings but also in himself. A clear heart allows him to move forward with a clean conscience, knowing that what he does is right.

In the end, both Scripture and cognitive behavioral therapy aim to dispel the same things — fear, and the many mental processes that go with it. These are also the same things that we need to eliminate if we are to progress in life.

With this out of the way, we are free to live to our full measure. To take root and bear fruit, and to spread the blessings we receive to others, instead of squandering them in misplaced beliefs.

All we have to do is to take that big first step forward. In order to recognize that we need help with what we are going through, and to search for that help.

Today, there are many licensed cognitive behavioral theorists who can kickstart this transformative process. If one isn’t readily available, there’s always the words of the Scripture to live by.

The aid may come either on a therapist’s couch or in the pages of the Bible. Either way, when we find it, we’re one step closer to our goals.

 

Resources:

https://www.npr.org/2012/03/05/147192...

https://jamanetwork.com/journals/jama...

https://academic.oup.com/brain/articl...

https://www.npr.org/2010/12/06/131734...

https://www.psychologytoday.com/us/bl...

https://www.verywellmind.com/what-is-...

https://www.apa.org/ptsd-guideline/pa...

https://www.sciencedirect.com/topics/...

Is Behavioral Therapy Biblical?

 

 

 

 

The post Cognitive-Behavioral Therapy: Effectively Changing Bad Habits appeared first on Holistic Momma.

Is Anxiety a Disorder? Exactly What You Need To Know

Ordinarily, anxiety is how your brain reacts to stress. Unlike what most people think about it, anxiety could be beneficial in some situations. It helps to alert you of possible danger and helps you stay focused. However, if you are among those asking the question “is anxiety a disorder?” You will find this article helpful.

 

As human beings, we feel anxious every now and then. For instance, it’s normal to feel worried when you have looming deadlines, or you want to make an important decision. But anxiety becomes a disorder when you have constant and overwhelming fears.

 

When anxiety becomes a disorder, you may find yourself avoiding school, family get-together, and other social events that could trigger it. Different studies have confirmed that anxiety disorders are the most common type of mental disorder. It affects about 30% of adults at some points in their life.

 

Guess what? Even though anxiety is a disorder, it’s treatable and has several treatment options. With the right treatment option, an anxiety patient can lead a normal productive life again.

 

In a nutshell, it’s normal for your brain to react to stress or alert you of possible danger. But when fear becomes a recurring thing, it becomes a disorder.

Types of Anxiety Disorder

Here are the different types of anxiety disorder:

Generalized Anxiety Disorder

 

Generalized anxiety occurs when you constantly have overwhelming fear or worry that affects your day to day activities. Sometimes, generalized anxiety comes with symptoms like restlessness, lack of concentration, feeling on the edge, insomnia, et.

 

Again, generalized anxiety’s fears are usually about everyday affairs like appointments, car repairs, job-related issues, family health, etc.

 

Panic Disorder 

 

Panic disorder is a more severe type of disorder that involves a combination of physical and psychological distress. If you are experiencing a panic disorder, you may experience the following symptoms simultaneously;

 

Rapid heart rate

 

Trembling or shaking

 

Smothering sensation

 

Chest pain

 

Lightheaded

 

Fear of losing control

 

Fear of dying, etc.

 

Due to the severeness of panic disorder symptoms, people often believe they are having a heart attack whenever they experience them.

 

Specific Phobia 

 

Specific phobia is a type of anxiety disorder that occurs when you have an excessive and persistent fear of a particular activity, situation, object, or animal. Of course, specific phobia isn’t a harmful disorder.

 

In a specific phobia, the patients know they have an excessive fear about a particular thing, but can’t do anything to stop it. Surprisingly, these fears could cause serious distress, and patients can go extra miles to avoid them.

 

A good example of specific phobia is the fear of cockroaches (katsaridaphobia), the fear of fly (aviophobia), the fear of spiders, etc.

 

Agoraphobia 

When you have agoraphobia, it means you have an uncontrolled fear of places or situations that make you feel panic, trapped, helpless, and embarrassed. This disorder could last for about 6 months. And if you fail to allay your fears, it could affect your daily activities.

 

Again, if you allow this anxiety disorder to linger for a while, you may not be able to leave your home.

 

Social Anxiety Disorder

 

Social anxiety disorder is a type of disorder in which you have an excessive fear of being embarrassed, rejected, humiliated, or looked down on in social interaction or gathering.

 

So, if you have an overwhelming fear of speaking in public, meeting new people, or eating in public places, you are suffering from a social anxiety disorder.

 

Separation Anxiety Disorder

 

Separation anxiety occurs when you have an excessive fear of separating from people you are attached to. This disorder can last for four weeks or more in children and about six weeks in adults.

 

Whenever you start worrying excessively about losing someone you love or care about, it’s an indication that you have a separation anxiety disorder. Some of the symptoms of this disorder are; insomnia, nightmares about separating from people you love, etc.

Causes of Anxiety Disorder

 

It’s a bit challenging to point out the exact causes of anxiety disorder. Several factors may be responsible for it. For instance, if you are prone to anxiety, traumatic life experience could trigger it. Similarly, it’s possible to inherit an anxiety disorder.

 

Medical Causes of Anxiety

 

Underlying health conditions cause some anxiety disorders. There are instances when signs and symptoms of anxiety disorders are an indication of a medical condition. Here is a list of medical conditions that could cause anxiety;

 

Heart disease

 

Diabetes

 

Thyroid related condition like hyperthyroidism

 

A respiratory disorder like asthma

 

Misuse or withdrawal of certain drugs could cause anxiety
Sudden withdrawal from alcohol or anti-anxiety drugs like benzodiazepines

 

Chronic pain

 

Certain types of tumors that produce some fight or flight hormones.

Complications of Anxiety Disorder

Once you feel that you have an anxiety disorder, it’s important to get treatment. Otherwise, it could lead to worse mental conditions. Here are some complications of untreated anxiety disorder;

 

Depression

 

Misuse of substance

 

Insomnia

 

Digestive or bowel related issues

 

Social isolation

 

Underproductive at work or in the school

 

Suicide

 

Helpful Articles You Will Want to Read:

Dealing With Anxiety: Here’s The Right Way to Do It
Anxiety Attack vs. Panic Attack: What is the difference?
What Anxiety Causes: The Silent Killer


Misconceptions about Anxiety 

 

There are several misconceptions about anxiety disorder out there. Here are some of them;

 

Anxiety is a Sign of Weakness 

 

Unlike what people think, anxiety isn’t a sign of weakness. It can happen to anybody irrespective of your age and walk of like.

 

It’s important to have a change of mindset about this misconception that anxiety is a sign of weakness. Sadly, this will make people dealing with anxiety find it difficult to seek help from others.

 

You can Easily Cure Anxiety Disorder When You Ignore the Voice on Your Head. 

 

This is not true. Of course, you may be able to avoid basic worries when you stop listening to the voices on your head. But if you are suffering from true anxiety, the worries will always come back and be more intense.

 

Sometimes, when you try to suppress bad thoughts from your head, you end up reigniting them. So, if you want to have a better quality of life, it’s advisable to treat your anxiety disorder. It doesn’t matter how mild it is, confront it head-on.

 

Getting Help For Anxiety Will Make People Think You are Crazy

 

Most people suffering from anxiety disorder usually don’t seek help. This is because they believe that people will think they’re crazy.

 

Far from it, getting anxiety’s help doesn’t make you a crazy person. Once you start developing the fear of what people will think about you, you could lose your balance and well being.

 

Panic Attack Will Make You Lose Control 

 

Another common misconception about an anxiety disorder is that you are likely to pass out or lose control during a panic attack. This isn’t true; in fact, you are unlikely to faint during a panic attack. This is because it doesn’t cause your blood pressure to fall. Instead, it rises slightly.

 

Whenever You Have a Bad Thought, Snap a Rubber on Your Wrist

 

There’s no correlation between snapping a rubber on your wrist and your worries. Whenever you try to suppress your thoughts, they tend to be stronger and more frequent. So, if you want your thoughts to go away, don’t try to suppress them because whatever you try to resist persists.

 

Anxiety Disorder Patients Should Avoid Stress or Situation that Will Make Them Feel Stressed 

 

This isn’t true. Anxiety disorder patients who always treat themselves fragile and avoid risk, tend to feel demoralized. Being anxious doesn’t prevent you from carrying out your day to day activities. It even makes your mind occupied with other things.

 

Anxiety’s Medications Are Addictive 

 

Not all anxiety medications are addictive. For instance, SSRI and SNRI antidepressants aren’t addictive, and they are effective for managing anxiety disorders.

 

Similarly, benzodiazepine is a very effective anxiety medication when used for a short time. But if you use the drug for a prolonged period, it could be addictive.

 

Medication is the Only Treatment for Anxiety

 

Ordinarily, medication is an effective treatment for anxiety disorders. But there are other treatment options. For instance, cognitive-behavioral therapy (CBT) is a treatment option for anxiety. It’s very effective, and you can combine CBT and medication for a better result in the long run.

 

Some Anxiety Disorder Patients Are Worrywart, And You Can’t Help Them  

 

There’s nobody that can’t be helped irrespective of how severe their disorders are. Once an anxiety patient undergoes therapy, it reduces their worries, suffering, and under a better way to relate with your thoughts without triggering fears or anxiety.

 

The post Is Anxiety a Disorder? Exactly What You Need To Know appeared first on Holistic Momma.

Yoga For Anxiety: The Best Poses For Relief

“Meditation, visualization, and focusing on breathing can help with letting go of worry and fear. The overall practice of yoga can elicit the relaxation response, allowing both the body and mind to gain a sense of calm and ease.” Katharina Star, Ph.D. Counsellor Specialising in Anxiety. Hopefully, by the end of this article, you will understand the best yoga for anxiety.

With the theme “Yoga for Health – Yoga at Home”, the International Yoga Day has just passed by on 24 June. As a result, the subject has been again brought into great consideration why Yoga can be the best anxiety killer?

In recent years, a great number of studies have come into the showcase, that yoga can be the best adjunct for a set of mental as well as physical disorders. As per the WHO, in past years, around 450 million people were showing the adverse signs of clinical anxiety and depression.

Making it 4th largest contributor to mental disorder at a worldwide level, which has now taken over to 2nd rank in 2020 ahead of all other diseases with the spread of Crona outbreak.

And what’s definitive and most alarming is that many counties are still unprepared to tackle this. Just look at the troubling stats released by WHO in recent times – “More than 40% of countries have no mental health policy and over 30% have no mental health program. Around 25% of countries have no mental health legislation”

To isolate this increasing rate of anxiety in people and to enact effective self-soothing programs. Governments have emphasized on awaking people to adapt the yoga practice to keep their mental and physical health in a positive standard in this difficult time.

Keeping this into mind, this guide will express a short introduction to anxiety disorders and how yoga for anxiety can help you in killing anxiety in this adversity.

So let’s get started…

Here Are The Best Tools For Yoga:
Yoga Mat

This is pretty essential if you do not want to be sitting on a hard floor. Plus it helps give you a better grip when doing yoga poses!

If you have any feet issues like I have issues with my arches cramping up doing certain exercises. This flexible yoga mat helps keep me from extra foot pain.

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Click Here to Buy The Best Gaiam Yoga Mat

This is the Best Yoga Mat for many reasons including:

Extra Thick
Great For Hot Yoga
Doesn’t Slip
Top Rated

 

 

Yoga Block and WHY It’s The Best

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Click Here to Buy The Best Yoga Block

It Helps You Be Able To Deepen Your Stretch
It can help you modify your workout if you have limitations restricting you from doing certain poses
Increases Stability and Balance
It’s SUPER Affordable

What do you understand about Anxiety Disorders?

To Learn More About Anxiety And How to Overcome it Naturally, Read More Here:

What is the Best Form of Magnesium for Anxiety?
Dealing With Anxiety: Here’s The Right Way to Do It!

An umbrella term we can use to define anxiety disorders is the state of being emotionally lost, restless, and worried all the time.

As per the Diagnostic and Statistical Manual of Mental Disorders (DSM), there are multiple anxiety disorders found in people with minor or major differences and symptoms.

Which are further categorized into 7 main spectrums labeled as – social anxiety disorder, obsessive-compulsive disorder, panic disorder, separation anxiety disorder, illness anxiety disorder, post-traumatic stress disorder (PTSD), and phobias.

Apart from some serious emotional traumas, Anxiety can be triggered as a result of an intense fear of anything including height, water, ghosts, space, or being alone.

It is often accompanied by some common symptoms such as:

Insomnia
Palpitations
Increased heart rate
Extreme sweating
Tightening of the chest
Rapid breathing
Intestinal problems
Restlessness
Hot and cold flushes
Nausea
Dizziness or trouble concentrating, etc.

Plus, it can appear to any person of any age group despite their physical attributes. If left untreated, it can turn into worse and can even lead to suicides sometimes.

Why Use Yoga as an Adjunct Treatment for Anxiety and how it fit in?

Before we learn what Yoga does to our body and mind? Let’s first discover, what are the potential treatments to cure anxiety, for better understanding.

So, anxiety treatment is categorized into two main phases i.e. psychotherapy and medication.

Where, the psychotherapy, as it itself stating, is concerning to the use of medicines and drugs to dearth the level of hormones causing anxiety.

Instead of pushing the intake of drugs like SSRIs.

Natural supplements can be used to heal your mind.

And the good news is, despite the symptoms being severe or mild; meditation can bring magical changes in both the cases.

So here the question arises: what is the ultimate source of meditation?

And the only answer is- Yoga!

Importance of Yoga

Before exploring anything about Yoga, firstly it is important to know that Yoga is a scientific system and getting practiced across the globe and doesn’t include any magic. Now moving on to our aim, let’s find out what exactly yoga does?

“Yoga leads to a cessation of the fluctuations of the mind” – Patanjali

If we go deep, Yoga can be defined as a set of efforts contributing to every aspect of the human body to stay in a state of relaxation, balanced, fit, and constant.

It is found that in more than 56 % of cases people overcame their anxiety by regular participation in meditation and yoga.

In fact, in many cases, Yoga can be applied as primary treatment. Plus, it is the safest and inexpensive treatment option with additional benefits that anyone can adopt.

While keeping your mind and thoughts calm, yoga supports overall physical fitness. In addition, it stimulates and maintains the right level of neurotransmitter gamma-aminobutyric acid (GABA).

Yoga promotes lean muscles & flexibility heals lung capacity while reducing heart rate, blood pressure, and back pain.

Further, a study undertaken by the London – based Biomedical Trust found that of the 838 people tested, reporting with anxiety, 98% of them said their condition was helped by yoga.

This is interesting to compare with the statistics on CBT (Cognitive Behavioural Therapy). You can also refer to this link describing many kinds of research why Yoga can be the best anxiety killer?

But, as yoga has a vast extent, knowing which yoga poses are beneficial for surpassing and alleviating anxiety with the right strategies is crucial for the desired output. In our next section, we will be letting on some of the recommended Yoga Asana or poses which are considered the best to dispel the symptoms of anxiety.

Other Posts You May Be Interested In:

What is the Best Form of Magnesium for Anxiety?

Best Yoga for Anxiety (Here are the best poses)

Knowing the right strategy to perform a particular yoga pose is equally important as its duration of practicing that yoga for greater benefits. Therefore, while reading out the list, pay great attention to procedure steps as well.

Pranayama

It can be defined as a nostril breathing exercise that mainly strengthens our respiratory system. Pranayama is the practice of controlling the breath while working as an intermediate to connect your mind with breath. It helps support in boosting the influx of happy hormones in your body and calming down an overactive stress response system.

Whenever you feel anxious, hold this pose for 10-30 seconds and repeat this numerous times. To help relieve your anxious mind and relieve muscle tension, causing more anxiety.

How to:

Step 1: Choose a peaceful space with no distraction or noise to sit comfortably with a straight spine.

Step 2: Now, allow a steady breath using both nostrils. Make sure you inhale until you reach your lung capacity. Note: Do not lose your spine.

Step 3: Next, try to hold your breath for 10 seconds and then exhale slowly through both nostrils.

Step 4: Repeat the steps 1-3 up to 20 times.

When will this help me?

Try practicing with an empty stomach in an airy environment.

Is there any precaution?

If you feel discomfort, nausea, or lightheadedness, leave immediately.

Big Toe Pose (Padangusthasana)

This pose helps relieve stress, headache, and insomnia. Plus, it improves digestion too. Since it includes stretching it supports flexibility in hamstrings and calves. Additilay, it promotes the function of the liver and kidneys.

How to:

Step 1: Use a sturdy met to avoid slippage. Stand upright over it with your inner feet parallel and about six inches apart.

Step 2: Bend forward with a semi upper body to touch your toe using hands. During this process keep your legs completely straight. See also Reclining Big Toe Pose

Step 3: With an inhalation, back to your previous standing position slowly. Keep your forehead relaxed.

Step 4: It is good if you can hold your toes while keeping your toes straight, however, if you’re facing any difficulty to do so, keep your hands on a downward position that can lead easily. Stay in this Pose for at least a minute. If you’re a beginner, you can start with 30 seconds.

When will this help me?

Do it on an empty stomach or 4 hours after you finish eating.

Is there any precaution?

Avoid, if having lower back or neck injuries.

Bound Angle Pose (Baddha Konasana)

This pose is loaded with great health benefits. If you’re in your early stage of depression or anxiety, it can help to dispel the symptoms of mild depression, anxiety, and fatigue.

Further, it helps in aiding asthma, high blood pressure, sciatica, menstrual discomfort, and abdominal issues related to ovaries & prostate gland, bladder, and kidneys.

How to:

Step 1: Find your easy place and sit with your legs positioned straight out in front of you so that it would be raising your pelvis on a blanket Likewise, pull your heels toward your pelvis.

Step 2: Now try to grab your heels as close to your pelvis as per your comfort or to that extent your body allows up to.

Step 3: Keep your posture stretched and firm.

Step 4: sit in this pose for at least 4-5 minutes. And then inhale back to your original pose.

When will this help me?

In the morning or evening; with a light stomach.

Are there any Precautions?

Do not perform if you’re pregnant.

Similarly, there are many other effective yoga poses to reduce anxiety. To know, you better head to this link. Moreover, you can also enroll in yoga classes or hire a personal yoga trainer if you’re a busy pie. Also, never forget to talk to their existing clients to know why you should choose him or her over others.

Final words

“Mental illness is not a personal failure. In fact, if there is a failure, it is to be found in the way we have responded to people with mental and brain disorders,” said Dr. Gro Harlem Brundtland, Director-General of WHO.

This quote is clearly telling how a positive approach towards people suffering from depression or anxiety can bring great changes to them.

So if you or your loved is going through the toughest time of their life, be their healer with great peace of assistant and mental support.

Find this blog to learn why to choose yoga to kill Anxiety, depression, and other disorders for a happy, fulfilling, and joyful life.

The post Yoga For Anxiety: The Best Poses For Relief appeared first on Holistic Momma.

Anxiety Attack vs. Panic Attack: What is the difference?

“According to the World Health Organization (WHO), depression is the single largest contributor to disability worldwide, while anxiety disorders are ranked sixth.” Hearing the word Anxiety Attack and Panic Attack is not so rare nowadays.

A whole bunch of people are suffering through these intruders in their life even without any cause or clear symptoms. But if you’re mistaking considering these two as the same, you probably end with wasting time addressing the wrong issues and having wrong treatments all your life.

The reason why most people fail to differentiate the two big traumas is the common symptoms. Despite this, in no case, they are the same. Keep reading this guide to learn the basic difference between Anxiety Attack Vs. Panic Attack and everything you can do to cure this.

Anxiety Attack Vs. Panic Attack- what is the difference?

Anxiety is usually the reaction of stress which leads to multiple psychiatric disorders or can be part of psychiatric disorder itself. However, it isn’t considered an official clinical term as per the DSM-5.

On the flip side, Panic Attacks are sudden intruders, often more intense and severe than anxiety. They are often accompanied by common symptoms like heart palpitations, shortness of breath, racing heartbeat, excessive sweating, chest pain dizzy, faint or nausea.

If you’d like to dig deep or if we talk about clinical differences b/w these two, as per the Diagnostic and Statistical Manual of Mental Disorders (DSM), 5th edition, practiced and followed by professionals psychiatric and brain specialists, both may feel the same pain at times, but Panic attacks are clearly distinguished by its hallmark features and precautions in DSM.

Where the anxiety attacks are generally derived as part of mental disorders and have no specific hallmarks and not enrolled in DSM. It is generally referred to as a symptom of depression.

This means, if you are already going through stress or any sort of mental disturbance, you are in chances to become anxious if this stress goes to an extreme. Where the panic attacks are completely sudden and can arise without any cause or symptoms as well.

What are the common symptoms?

Before we discover the symptoms, remember the difference that disguises the Anxiety Attack & Panic Attack is the intensity and longevity of the symptoms. Which means there is no surprise why many of the symptoms are common.

Some of the common symptoms one can have as emotional and physical level are as follows:

A racing or pounding heartbeat or mild pain in the chest
Shortness of breath, sweating & restlessness
Dizziness, nausea or lightheadedness
Insomnia
Hot flashes or chills
Strong inferior for anything
Sudden fear that they will die
Numbness or tingling in the extremities
Stomach pain & shaking
The feeling of being choked, smothered or die
Feel a loss of control or concentration
Feeling like you are going crazy
Prolonged worry and distress

What are the causes?

It has a long span of physical and emotional aspects. Firstly, you need to be clear that one can have completely different causes for the same disorder and there is no logic for this. Secondly, stress and anxiety can be a threat of emotional as well as physical condition. Such as-

Work stresses & social stresses
Poor Lifestyle
Excess consumption of caffeine, alcohol or drugs
Chronic conditions or chronic pain such: as heart disease, asthma diabetes, irritable bowel syndrome, or asthma
Various phobias of objects or situations
Past trauma

What can I do to treat and prevent Anxiety & Panic Attack?

Now, when you’re familiar with the potential causes and symptoms, it will be easier to learn what you need to do and what not to do to cure Panic and anxiety attacks. Since many of the symptoms are common, treatment remedies are too.

Incorporate sources of POSITIVITY in Your lifestyle.

‘Nothing diminishes anxiety faster than action.’

You just need to identify those actions. And they are nothing but your regular routine lifestyle, yoga, dance, singing and some relaxation exercises like aerobics- all these activities promote positivity in your brain. No matter what you do, make sure you start with positive thoughts.

The reason why Positivity is in our top priority has a scientific reason.

When we think positively, our body influxes more Oxytocin, dopamine, and serotonin – the hormones are widely known as Happy hormones. So when the level of these happy hormones increases we ultimately safeguard ourselves from being victimized by anxiety and similarly for panic attacks.

What’s more? It keeps your mind calm and lets your heart sing. Click here if you want to learn more about Natural Remedies for Panic Attack.

CBD Oil

Nothing heals anxiety more than CBD. And if you don’t hear this term before, this is the high time to introduce this in your life. CBDs are a blessing of Mother Nature rich in Tetrahydrocannabinol (THC) that helps reduce anxiety by increasing the serotonin receptors in the human brain.

Its antidepressant quality surpasses depression and anxiety levels by simply regulating the brain neurotransmitter that regulates mood and social behavior. Further, it has anti-cancer and inflammatory properties.

Since they are available in various forms like supplements, oils, and medicines, you can choose anything for you.

I love Gaia’s Stress Supplements and CBD oil because they have numbers on their products that tell you exactly what farm their ingredients came from. A lot of their herbs are even grown in the mountains in North Carolina.

Detox your body

You might be lost in thought about how detoxing can be relatable to depression or anxiety. Surprisingly, it is gaining huge momentum in the mental health world. Many studies have revealed that Mental Traumas cause toxic metabolic byproducts in our body that can’t be as easily excreted, making it more dangerous for prolonged anxiety.

Detox works best to release these toxins from our bodies easily. The liver and skin are major organs in our body to complete this task. Just add some great detoxification drinks and diet to help your organs. Start FREE 7 Day Stress Detox Guide and you will be thankful to yourself for this.

Final words

Those who are successful are not always brave and intelligent. Some just know how to beat their daily stress, depression, and mental challenges to keep going on. So if this was your belief, this myth breaks here.

You can get more, by simply keeping yourself focused, calm, and patient. Try investing your time, care, and money in yourself to find the better & best of you by keeping your mental health on priority. To keep yourself away from anxiety and panic attacks, this guide has everything to help you out.

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Dealing With Anxiety: Here’s The Right Way to Do It!

Anxiety

A natural response to stress from our body is known as anxiety. When a person is afraid or apprehensive about what is to happen in the future, it may cause anxiousness in him/her. For example, a kid going to school for the first time, a person appearing before an interviewing panel, or going to deliver a speech may raise the feelings of nervousness. Most do not know that there is a natural way of dealing with anxiety.

If a person feels extremely anxious for a longer period e.g., six months, and it interferes in daily tasks, he must have developed an anxiety disorder, which needs immediate clinical attention.

If you feel anxious and would like some additional help to get relief naturally, check out my 7 Day Stress Detox Guide.

Dealing with Anxiety

Dealing with anxiety may create troubles for an individual if he does not seek expert help. It may render him to be dysfunctional and unproductive.

There are various types of anxiety disorder which one may come across in his life. Dealing with anxiety related to these types of disorders can be a laborious task for an individual.

All these types of anxiety disorders are dealt with a variety of therapies and coping techniques. Dealing with anxiety through these therapies and coping strategies can significantly improve the mental condition of an individual.

Cognitive Behavioral Therapy is considered to be the most effective tool when it comes to dealing with anxiety along with cognitive restructuring, medications, and exercising.

Click here to learn the common symptoms of anxiety that can be managed by applying various techniques. These techniques can be helpful in dealing with anxiety when a person is not having a good time, at the workplace, home, or confronted with certain challenges that tend to make him anxious.

This article will reflect on the methods of dealing with anxiety through therapies. In addition to approaches that can be adopted to enhance physical wellbeing as well as mental wellbeing. The following are some effective methods of dealing with anxiety.

Cognitive Behavioral Therapy

The most commonly used therapy for dealing with anxiety is Cognitive Behavioral Therapy or CBT. It has been shown by the researches that CBT can be effective for treating people with phobias, panic disorder, generalized anxiety disorder, and social disorder.

Negative thinking patterns and distortions are identified and addressed by the CBT. It has two main components, as its name suggests; Cognitive therapy: it examines the patterns of cognitions or thoughts which add to anxiety.

Behavioral therapy: it examines how a person reacts and behaves while going through a situation that triggers anxiety.

Other Posts on Anxiety You Might Like:

Anxiety Attack Symptoms
Essential Oils For Anxiety
How To Stay Motivated, When You Feel Like Giving Up

Exposure Therapy

Another effective tool in dealing with anxiety is exposure therapy.

As the name suggests, exposure therapy exposes an individual to a situation or an object he fears. It emphasizes on exposing repeatedly, which will provide a sense of control to the person over the object he fears. This will help minimize anxiety over time.

There are two ways in which exposure is done: A therapist may ask his client to visualize a scenario he fears, or the client may face it in real life. This therapy can be conducted individually or it can also be applied with CBT.

The following are the techniques that can be helpful in dealing with anxiety and are also beneficial for physical wellbeing.

Yoga

Researches about yoga have established that physical and mental wellbeing is not merely closely associated, but fundamentally equivalent.

Yoga holds immense importance and is a conventional form of spiritual growth, exercising, and relaxation. There are various types of yoga techniques. Some types are particularly geared towards particular issues e.g., anxiety.

Physical distress which is caused by anxiety can be eased through a yoga posture which is known as asanas. This yoga posture helps in stretching, lengthening, and balancing the muscles. Asans are helpful in discharging the muscle strains and rigidity of the body.

The postures of yoga are imparted through a sequence that proves to be powerful forms of exercising. In several ways, yoga helps in reducing bodily tension and prevents anxious thoughts.

Progressive Muscle Relaxation

This technique can be effective in dealing with anxiety and reducing the symptoms of anxiety. It also decreases body tension and helps in easing anxiety-provoking thoughts.

Progressive Muscle Relaxation Technique includes constricting and freeing different muscles to reduce physical strain. By concentrating on letting go of stress in the body, an individual is capable of quieting and calming his mind.

Furthermore, when Progressive Muscle Technique is practiced regularly, it can help reduce symptoms of anxiety. In addition, it helps in recognizing when a muscle is tightened and is released; it discharges physical distress which mostly contributes to the anxiety.

Performing Meditation for Anxiety

Another technique for dealing with anxiety is meditation. Which also releases physical muscle strain and helps individuals feel relaxed. Meditation is referred to as a form of mind-body corresponding medication.

Also, it produces a tranquil mind and a deeper state of relaxation.

Meditation helps an individual focus on his current state of mind or mindfulness. Which eliminates the flow of chaotic thoughts occupying the mind and provoking anxiety. The process of meditation can significantly enhance mental and physical wellbeing.

Exercise

Exercise may prolong beyond relieving stress to enhancing the mental condition deteriorated due to anxiety.

According to an estimate, in the United States, 40 million people are affected by an anxiety disorder.

The researchers have established that a 10-minute walk can potentially reduce the symptoms of anxiety and depression. Studies have also suggested that exercising can be effective in elevating the depressed mood of an individual.

The effects of the exercise might appear to be momentary. However, going for a jog or doing a similar sort of activity can delivering long-term relief.

Relaxation Techniques and Self-care Strategy

When relaxation techniques are combined with other practices, it can be an effective tool for dealing with anxiety.

The strategies of self-care involve the tasks which improve physical, emotional, spiritual, and relational wellbeing.

If an individual is dealing with anxiety, he may get benefit from self-care practices. Lastly, the practices of self-care are very crucial in dealing with anxiety naturally. They involve relaxation techniques, social support, having a break from routine, and also looking after the needs of physical fitness.

The post Dealing With Anxiety: Here’s The Right Way to Do It! appeared first on Holistic Momma.

11 Anxiety Quotes to Help You Feel At Ease

These anxiety quotes are positive words you can say to yourself to help you get through the day with a more positive attitude. Believing that you have the ability to set the tone for the day can be empowering and help you be more relaxed. Or as I said to my mom the other day “ready to conquer the day”. When we CHOOSE to believe that we can it gives us a sense of power over our fears, anxiety, and doubts.

 

Natural Anxiety Relief NOW

Anxiety is not just something we can snap our fingers on and it just goes away. Just like any disease, disorder, or condition, it takes time to develop and time to heal.

Patience is very important when it comes to finding relief from your anxiety.

If you have been an anxiety sufferer for quite some time like I have been, learn how to get relief.

You can get immediate relief from an anxiety attack and find yourself breathing deeply, getting your thoughts back together, and remembering what you were doing.

Words and thoughts do not have to control your every day and you can regain power over them.

You don’t need to work because these thoughts that were put in your mind from setbacks or words or opinions took control of your thoughts.

Anxiety is so much more than just sitting around worrying about everything. You could be anxious when you first wake up or right before you go to bed when nothing is even happening. This is where the chemical balance comes into play.

Anxiety can be from events, PTSD, trauma but it can also be from malnourishment, nutrient deficiencies. Anxiety and other stress disorders can lead to long-term health effects such as heart disease.

If you feel like you have tried everything then you are not alone. There are many women who are tired of trying everything they can think of for their anxiety.

Don’t fret! There is relief and it is natural without a bunch of side effects. 

I created a course for you about How to Relieve Anxiety Naturally, which is done through Holistic Healing. So I called it my Holistic Anxiety Relief eCourse. It is a course to help anxiety sufferers such as yourself use psychology and natural medicine to provide yourself relief. Now. 

Also if you sign up for my e-mail list you will receive a 50% off coupon. This will help you to start your journey now instead of later.

 

Anxiety Quotes to Inspire You

1. “A positive attitude gives you power over your circumstances instead of your circumstances having power over you.”

-Joyce Meyer

2. “You don’t have to see the whole staircase, just take the first step.” — Martin Luther King

3. “You wouldn’t worry so much about what others think of you if you realized how seldom they do”. – Olin Miller

 

Anxiety Quotes to Motivate You

If you are struggling with staying motivated and you have depression or a hard time getting out of bed. Check out my blog post on How to Stay Motivated, When you Feel Like Giving Up.

Motivation is at the heart of most things we do. Eat, sleep, love, work, etc. I hope these help you feel more motivated today!

4. “Everything you have ever wanted, is sitting on the other side of fear.”  – George Addair

5. “Never let the future disturb you. You will meet it, if you have to, with the same weapons of reason which today arm you against the present.” – Marcus Aurelius

6. “Nothing diminishes anxiety faster than action.” -Walter Anderson

7. “When you’re feeling anxious, remember that you’re still you. You are not your anxiety.” -Deanne Repich

8. “Cast all your anxiety on him because he cares for you.”- 1 Peter 5:7

9.  “And which of you by being anxious can add a single hour to his  span of life?” -Luke 12:25

10. “I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.”? Steve Maraboli

11. “Nothing is permanent in this wicked world — not even our troubles.” — Charlie Chaplin

 

Take Note

I hope you took note of the words in these quotes and let them actually sink into your soul. Hearing and feeling each one of the words such as “everything you have ever wanted is sitting on the other side of fear”. Your anxiety will hold you back from seeing that, quotes only do so much. Actions are where it really begins.

In psychology, we refer to the term “conditioning” as learning. Which we can acknowledge something and say we have learned. However until action is taken, you are not fulfilling those promises to yourself and those around you.

Natural Anxiety Relief is just one click away. You will have a few hours of guidance on nutrition, relaxation, and creating a firm foundation to heal your mind. Click here to begin healing your anxiety naturally.

If you would like to learn more about Anxiety and you are not sure where to begin, check out some new posts here:

Do You Have These Anxiety Attack Symptoms?
Stress Management Activities for Women
What Anxiety Causes: The Silent Killer

 

 

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Holistic Anxiety Relief Course

Who is This eCourse For?
Women Who Want Relief Now
Whether you have been on this Anxiety Train for Way too long or you have just began. First of all welcome to the club, there is lots of support in this course for you. To help you feel less anxious, happier and more satisfied. This is not a cure, this is relief from everyday debilitating symptoms that leave you feeling like a wreck.
Women That Truly Want to Learn & Give it Their Best

Women who want to learn how Holistic Health can bring healing to the entire body, mind and soul.

Women of All Ages Who Need Support

Trying to create big changes in your life all by yourself can be difficult. Even though it is up to you, it is very helpful to have a set plan and guidance to help YOU achieve greatness. With the support of other women just like you and a structured plan to help you go through the day more at ease.

Who This is NOT For:

No Effort Nancy

The woman who want’s to only try something once and give up. The woman that does not want to put in effort, yet expects results.

The Negative Nancy

The woman who does not fully believe she can make choices that impact her health and life.

 

See if my Holistic Anxiety Relief eCourse is right for you.

The post Holistic Anxiety Relief Course appeared first on Holistic Momma.

What Anxiety Causes: The Silent Killer

Prolonged stress can leave our bodies and minds in a constant state of anxiety. Stress leads to anxiety and stress is a silent killer, so to be able to prevent this, here is what anxiety causes.

Anxiety causes our bodies to feel threatened all of the time. According to different psychologists, it looks different in different people. For example, Rollo May a clinical psychologist says anxiety can be defined as confronting the issue of fulfilling one’s potentialities. (Feist, Feist, & Roberts, 2018)

Most of you will know if you have anxiety, but if you do not. You can check out my blog post about “Anxiety Attack Symptoms”.

My Anxiety Experience

I have dealt with anxiety for years in many different forms. I have learned a ton about what anxiety causes short-term and long-term. The results short-term were being sweaty, irritable, moody, sore, upset stomach, crying, feeling out of control.

I have years of changing my diet, changing my mindset, and implementing supplements. In addition to getting sunshine, exercise, and more.

Long-term, I developed PCOS which is a stress/insulin/metabolic disorder. However, stress and anxiety long-term caused me to have this disorder that basically creates a cycle.

Stress causes insulin resistance, low blood sugar makes you crave sweets or caffeine to help you gain more energy. So on and so on.

Short-term

Muscle tension, diarrhea, mouth dryness, are just a few symptoms of what anxiety causes.  If you have trouble dealing with anxiety, try some stress management activities for women.

You could end up with generalized anxiety disorder. Which is an excessive fear of legitimate things. Such as being afraid to drive because you might get into a car accident. Another would be starting that business you have always wanted to so but you don’t because your imposter syndrome tells you that you don’t deserve it.

Anxiety can cause the overgrowth of bacterias such as candida. Which is a naturally occurring bacteria that we have on our bodies. However a

What causes this?

Stressful situations, the pressure to meet certain expectations, confidence issues that allow people and situations to make you feel inferior. In addition, nutrient deficiencies, genetically modified food, heavy metals, chemicals, pesticides, and toxins.

I understand in certain family dimensions, there are expectations for us to follow in our parents’ footsteps. There is only so much we can do about that.

The list goes on, but we only want to focus on the things that WE CAN CONTROL. Such as our diets (for the most part), our thoughts, our actions, our responses, and what we allow in our mind. Before we get to that, it is important to understand the long-term effects your short-term thoughts and feelings can have on your life.

Long-term

Heart disease, dehydration, high blood pressure, migraines, obesity, metabolic syndrome, leaky gut, weaken immune system, and lots lots more. Furthermore, acne, inflammation, breathing problems, hair loss, pain, insomnia.

Just think about a cold sore, most of us know that little sore on the corner of our mouths is from stress. Which is also the result of a weakened immune system.

Additional Symptoms Affected by Stress/Anxiety:

Psoriasis/Eczema
IBS
Food Intolerances
Worsened Asthma Symptoms
Muscle Twitching
Hormonal Imbalance
Etc.

You Choose

You can miss out on so many things in life due to fear. The difference between the people that become successful and make it, is not necessarily their talents. It can be their determination, their ability to overcome doubts they tell themselves, or hear from others.

It is not what happens to you in life that matters, but rather how you react to it.

Long term this makes a big difference, choosing to believe your anxiety is there to protect you but you can tell it to sit on the sidelines. You are letting faith and hope, take lead on the decisions made in your life.

It is a choice to love, to hate, to discriminate, to fear, to have faith, to have power. You can choose short-term to tackle those small battles and learn more about what anxiety causes. Changing the effects it has on your body and allows it to be used positively on making beautiful things and change.

Most people do not change until something is about to kill them. If you are reading this and are trying to make a change in your mental health right now. I want to applaud you because you are being proactive instead of reactive. That is the difference between the sick and the healthy most of the time.

 

Summary

In short, anxiety can cause diseases, syndromes, disorders, and weakened immune systems.
Anxiety can have short term effects that warn you about the long-term effects.
Your mental response can affect your physical wellbeing
You can choose your emotions, even though some are caused by events in life. You can choose to love, have hope and faith instead of fear.

 

If you like what you have learned today, check out a few of my other blog posts to learn more about Anxiety.

 

 

 

 

 

 

 

 

Reference:

Feist, J., Feist, G. J., & Roberts, T. (2018). Theories of personality. New York, NY: McGraw-Hill.

 

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Do You Have These Anxiety Attack Symptoms?

You hear the words anxiety and depression a lot more nowadays than you used to. It’s because the amount of people struggling with these disorders is growing rapidly. Heart racing, palms sweating, shallow breathing, and more can all be anxiety attack symptoms. The fast-paced lifestyle, with the Standard American Diet, sitting and staring at a screen hunched over all day. Then you combine that with the social media comparison and photoshop game and you have a stressed out, malnourished, sedentary person.

It’s no wonder Anxiety is SO common!

To put it simply anxiety is the mind’s reaction to a potential threat that causes physical reactions. Which over time our bodies deplete themselves of the nutrients we need to help us see things as good and bad instead of everything being a threat.

That’s a lot of things that contribute to anxiety, so let’s start with the symptoms.

Normal Anxiety vs. Neurotic Anxiety

A little stress and anxiety are healthy, because if nothing phased you then you would not be able to feel and express yourself adequately. Some anxiety could be heart racing from being excited or anticipating something new and thrilling.

Whether it is good or bad, prolonged periods of anxiety cause fatigue, exhaustion, and muscle soreness, along with a bunch of other symptoms of an anxiety attack.

Neurotic Anxiety is “a reaction that does not match the threat and results in blocking off of activity and awareness.” (Feist, Feist, & Roberts, 2018)

Heart Racing

You will feel like your heart is beating so fast and you just woke up or just had a heated argument. This is your fight-or-flight system working to try to protect you. Which is great if you are running from a lion, but not if you just woke up or are sitting and relaxed.

Try focusing on breathing slowly and doing some yoga stretches.

Lack of Concentration

A lack of food throughout the day in combination with a stressful day can make you lose all concentration. Stress and anxiety can be exhausting and your body won’t be able to think.

This is your body’s way of crying out for help. For food, meditation, and a little less caffeine.

Insomnia

I have been a victim of this one since I was about 12 years old. An overactive mind now that I have kids and people that depend on me, combined with a lot of drive and ambition.

It’s great to be driven and a go-getter. In order to keep that up you have to know when to shut it down.

Try going to sleep before 11 pm because your body wakes itself up more after 11 pm if you fight it.

Also, try taking some magnesium, because there is some really great research on its effects on anxiety attack symptoms.

Magnesium is urinated out when you undergo lots of stress that’s why it HAS to be replenished. Through your diet would be the most ideal route, however, that’s difficult.

Our food quality is not the same as it was for our ancestors. We still need to eat our veggies like avocados and dark leafy greens. (Great sources of Magnesium)

However, supplements help us supplement what our diet is lacking.

Here is my favorite Calm Magnesium on Amazon it is 113 servings and can be taken multiple times a day.

Why I love Calm Magnesium

It is a powder and it dissolves in cold water in just a few minutes
Super affordable for 113 servings in the larger bottle (even more depending on how much your body needs)
Slightly flavored but contains no sugar!
Once mixed in water, the liquid is absorbed much faster than a pill.
Potent
Effective
Works FAST

Stomach Issues

I feel like this is one of the anxiety attack symptoms that people do not have a clue about. When you eliminate foods out of your diet that you believe you are sensitive to. Then you still have an upset stomach or tightening feeling.

Anxiety.

Even your gut health is affected by your anxiety.

High Blood Pressure

Prolonged stress, lots of caffeine, alcohol, no exercise, AND a magnesium deficiency can all cause high BP. This is where the magnesium helps to heal your anxiety naturally.

Sweating

Is the temperature always too hot? You are sweating indoors with the air on full blast and you have no idea why. Yeah, that’s your anxiety, my friend.

Something an acupuncturist taught me was to use peppermint oil on the bottom of my feet. Peppermint is kind of tingly and very cooling so only use a few drops.

If you love essential oils, check out the blog post I created about Essential Oils for Anxiety.

Muscle Tension

When stressed our muscles tense up. If you are lifting weights at the gym you want this. (Exercise is a form of stress, healthy but still stress.)

That’s like doing a squat and just holding it most of the day. Your muscles would tense up and give you a charlie horse after a while.

 

Summary

Anxiety is normal when our morals are threatened.
Magnesium is helpful at calming you down and supporting healthy blood pressure.
Your digestive health can be affected by your thoughts.

 

You can heal your body if you heal your mind. You can thrive in business, health, relationships, and potential if you work on healing your mind.

 

 

The post Do You Have These Anxiety Attack Symptoms? appeared first on Holistic Momma.