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Showing posts from January, 2021

How to Fall Asleep with Anxiety: 5 Tips to Calm Anxiety at Night

How to Fall Asleep with Anxiety: 5 Tips to Calm Anxiety at Night Why do people get more anxious at night? Are there ways to calm anxiety at night and fall asleep? You’ve had a rough day at work. Your boss has been breathing down your neck these past weeks over a project that’s due for submission in three days’ time, and you come back to find that your dogs have turned the house inside out in search of fun while you were away. After making some sense out of all the mess, you finally crash on your bed. But your mind has other plans for you. Rather than have a sound, hearty sleep, your head fires up with different kinds of events and worries, and your dream of a wonderful sleep flies through the window. Does that sound like you? Then keep reading for tips on coping with anxiety at night. Why Do I Get Anxiety and Can't Sleep at Night One of the causative factors of nighttime anxiety is the quiet, and private atmosphere created by night. Because there are no distractions, and you are l

Foods for Anxiety and Stress

Foods for Anxiety and Stress Just as some foods can help to reduce anxiety and stress , so can others cause/contribute to it. Let us discuss one after another. Foods that Help with Anxiety and Stress When we discuss foods that reduce anxiety and stress , it’s important to note that there are different components that go into that. For example, did you know that hypoglycemia (low blood sugar) can cause panic attacks? This is because when your blood sugar is too low, it causes a stress response in your brain that increases adrenaline and cortisol. Therefore, we want foods that will not have a rapid impact on blood sugar. We also want foods that are known to stabilize mood and increase energy. Finally, foods rich in nutrients and antioxidants are important in reducing stress . Stay Hydrated One of the most important “foods” when discussing reducing stress with nutrition is actually a drink – water. Even slight dehydration can cause feelings of depression and anxiety . Therefore it’s very

Foods for Fighting depression

Foods for Fighting depression Antidepressants and psychotherapy surely have a place in treating your depression. But incorporating a nutrient dense diet can serve to maximize any positive result in fighting depression! Good Foods for Depression Eat Plenty of Antioxidants Antioxidants are the absolutely essential weapons in your fight against depression. Best antioxidant rich foods with a high ORAC scores (which measures a food's ability to fight free radicals) are: Goji berries ORAC Score:25,000 Wild blueberries ORAC Score: 14,000 Pecans ORAC Score: 17,000 Elderberries ORAC Score: 14,000 Kidney Beans ORAC Score: 8,400 Cranberries ORAC Score: 9,500 Blackberries ORAC Score: 5,300 Blueberries have excellent antioxidant fighting power. They have an ORAC Score of 14,000. Use them in a smoothie or in oatmeal. They also make awesome pancakes! Load Up on Lean Proteins Proteins are super important for helping to the brain produce the mood boosting chemical serotonin. Buy organic whene

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How to Build Self-Confidence & Improve Self-Esteem : 5 Ways

How to Build Confidence and Self-Esteem Self-Confidence Meaning Self Confidence is a belief on ones abilities. In the purest form it expresses how much belief you have in your own abilities, in any field. You can have great self confidence in your soccer abilities but when it comes to relationships, you are lost. So it varies on the field which we are examining.   We all have our strong and weak sides, and that’s okay. The problem begins when we disregard and undervalue ourselves, and lose faith in ourselves. This is what you should focus on, when building self confidence. You should focus on your strong sides and remind yourself of the things you are proud of, of the things that you are very good at. When you focus on the things you are proud of, you start feeling great about yourself and you begin to acknowledge your advantages as well. This leads to strong sense of self-appreciation and confidence. How to Gain Self-Confidence: 5 Essential Ways Do you want to know how to ga

Quick Progressive Muscle Relaxation script

Progressive Muscle Relaxation (PMR) Progressive muscle relaxation (PMR) is a stress management technique developed by Edmund Jacobson, Physical Therapist in early 1920s. According to Jacobson, since mental stress and anxiety accompanies muscular tension, one can reduce stress and anxiety  by learning to relax muscle tension.  Jacobson's Progressive Muscle Relaxation  ( JPMR ) technique (exercise/therapy) is still popular among modern physiotherapists as well as psychotherapists. In this article you will find a detailed discussion on PMR and 2 Quick Progressive Muscle Relaxation scripts ... What Is Progressive Muscle Relaxation Progressive Muscle Relaxation (PMR) can be defined as a relaxation response to daily stressors. It is a psychophysical therapy that can be used to reduce tension and physical pain, and to help clients learn to be more conscious of their own bodily sensations and body posture. It comprises a sequence of techniques designed to systematically relax specific

How to Deal with Depression Alone: Overcome Depression on Your Own

How to Deal with Depression Depression leaves devastation in its wake, but fortunately there is something that can be done about it. At this day and age, people are more aware of the harmful impact that untreated depression can lead to. Modern advances have more or less minimized the recurrence of depression once identified and treated. Knowing how to deal with depression will definitely save a life, yours or a loved one’s. Depression occurs more commonly than we think, and has varying impact to a person’s life. Depending on the individual lifestyle, coping mechanism and personality, it could range from manageable to disastrous. Symptoms could also vary, and a depressed person may exhibit frequent emotional down-times manifested through crying. It may also affect sexual desire, alienation from family and friends, as well as difficulty in finding meaning in life. A person with depression is also disinterested in participating in group activities, and may end up neglecting personal an