If you do suffer with what you feel is an anxiety disorder? emotional or physical read on for some information that may help.

suffer with physical anxiety then read this

You and your life experiences are a mix of highs and lows. It is how we deal with them that makes us who we are, no need to suffer in silence.

Most concerns include the following…

1/Jobs

2/Relationships

3/Health

If your changes in personality are a combination of physical, emotional and mental then it is likely you are experiencing an anxiety disorder.

The Merriam-Webster Dictionary simply defines “ANXIETY” as a “fear or nervousness about what might happen.” Actually I have read about seven types of anxiety disorders.

Generalised Anxiety Disorder (GAD)

Panic Disorder

Phobias

Obsessive-Compulsive Disorder (OCD)

Social Anxiety Disorder

Separation Anxiety Disorder

Post-Traumatic Stress Disorder (PTSD)

So what are the symptoms of physical anxiety?

1/Feeling tense

2/Restlessness

3/Sweating

4/Headaches

5/Fatigue

6/Muscle tension

7/Insomnia

8/Muscle and tremors and twitches

What about Emotional symptoms?

1/Irritability

2/absent mindedness

3/Brain fog

Anxiety can range from mild to severe in terms of stages. Anxiety if left untreated can start off as mild but can manifest itself into a darker more severe problem if you do not take action.

Actually the below statistics are quite alarming.

Anxiety Disorder Statistics. Anxiety Disorders affect 18.1 percent of adults in the United States (approximately 40 million adults between the ages of 18 to 54). – National Institute of Mental Health (NIMH)

What is a general anxiety disorder?

This is the most common type, apparently women suffer more than men with anxiety disorders.

Most doctors will now acknowledge a mind to body connection, a relationship between your physical health and your emotional state as it were. It is then logical to suspect that a mind in a constant state of anxiety or emotional distress could make a body more susceptible to disease.

Anxiety has been linked to multiple chronic health conditions which include heart disease, gastrointestinal problems, and respiratory ailments.

Anxiety is also the prime suspect as a contributor to substance abuse.

Now many people who suffer from anxiety disorders  tend to turn to substances and the reason is escapism or just something that will relax them.

These are usually alcohol or drugs to calm or numb their anxious feelings. I rarely hear of people who turn to exercise but some do, the release of endorphins when you exercise can help with anxiety relief.

What else can help?

The strategies I use for clients are as follows

1/I take a look at where we can improve the diet.

I know you will probably be rolling your eyes and thinking “Food is not always the answer” have you ever heard the saying

“Let food be thy medicine” well said by “Hippocrates”I think!

I believe if you can wake up and drink a glass of water first of all before even getting out of bed, this will rehydrate your brain.

Why hydrate?

Dehydration can cause more than just thirst and cracked lips. It can also set the heart racing and make you feel light-headed and dizzy, all sensations that are common during anxiety attacks.

So make that your number one habit on waking.

a glass of water can alleviate physical anxiety

What else?

Have a fantastic breakfast or lunch if you do not eat breakfast. A good healthy balance of protein and fat with a small amount of carbs. Try some of the breakfasts below.

1/Porridge made with almond milk and a drizzle of maple syrup. Add some mixed seeds and blueberries and a few walnuts after cooking.

2/Half an avocado with 2 poached free range organic eggs. Add 3 tbsp cooked mushrooms and a fair amount of broccoli and a slice of whole grain toast with grass fed butter.

3/Salmon smoked and sliced with 2 eggs free range and organic, 1 cooked tomato, handful of washed and cooked organic spinach.

4/Protein pancakes with berries and nuts sprinkled on after.

5/Home made granola of choice ingredients. Nuts/seeds/chia seeds/grass fed butter/fresh berries in season

You are now set with two healthy habits set into your day. That is a great start, why not take baby steps and maybe half way through the week add in some breathing techniques before sleep and on waking. The one below is pretty easy to master.

So this is a few steps but obviously email myself for more tips and advice on anxiety, there are many steps to take to ease the symptoms.

Here is a few foods to include in your diet to keep you calm from the inside out.

1. Green Leafy Vegetables

Dark leafy greens like spinach are rich in folate, this helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine

2. Organic Turkey Breast

Turkey is a good source of tryptophan, an amino acid (protein building block) that your body converts into serotonin.

3. Fermented Foods

The secret to increasing your good mental health is in your gut, unhealthy gut flora can have a a very bad effect on your brain health.

4/ Make sure you are getting enough omega 3 in your diet.

5/Sleep

Are we sleeping enough?

 

Vitamin D is also a must for mental health, to go into that in detail would need another blog;)

If you do feel overwhelmed and need advice on any of the above please contact myself. maria1tait@gmail.com

Yoga/tia chi/exercise in general/talking/meeting friends/charity work all have a positive effect on us so please give them some thought.

Please contact someone if you are having severe anxiety problems and talk through them.

Here are some sites to look at…

https://www.sharecare.com/health/anxiety/what-do-have-anxiety-disorder

https://forums.psychcentral.com/anxiety-panic-phobias/

Have a great day

Maria

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ref used https;elementsbehavioralhealth.com

ref used www.mercola.com

ref used; https://www.dosomething.org/us/facts/11-facts-about-anxiety