1. Curing the Curse of Depression and Anxiety- Could Hypnotherapy Help You?

    April 14, 2013

    Depressed girl

    Image Credit: Coralie

    ‘Snap out of it’, ‘pull yourself together’, ‘look on the bright side’…all common but misguided words of advice from well meaning friends and family once you’ve mustered up the courage to let them know you’re suffering with depression or anxiety. If only it were that simple eh. It is not uncommon for someone suffering from anxiety to also suffer from depression and vice versa. Almost half of people diagnosed with depression are also diagnosed with anxiety disorder. Experiencing constant anxiety leads to feelings of hopelessness and misery which undermines a person’s ability to cope with everyday life leading to depression. Although it probably feels like it, you are not alone. Many people suffer silently and secretly. According to statistics released by the NHS about 1 in 4 women and 1 in 10 men will experience a severe episode of depression at some point in their lives and it is a growing problem. The World Health Organisation predicts that within 20 years depression will affect more people than any other health problem. Unfortunately during depression the natural desire to make your self feel better in the present often leads you to do precisely those things which perpetuate and even exacerbate the problem. For example, avoidance tactics such as the person with agoraphobia staying at home to prevent the possibility of an anxiety attack. This allows the illness to control you. The simple act of seeking treatment can enable you to begin regaining that control.

    What Does Hypnotherapy Do to Help?

    It was reported in the press recently that in 2011 more than 43 million prescriptions for anti-depressants were handed out but instead of improving the situation the report shows that the side effects of these pills can actually make depression worse. Pills don’t address the fact that depression tends to recur once a person has suffered it once, it recurs because they become stuck in a pattern of negative thought, and this negative thinking links a person’s self esteem with events outside of their control. To make permanent changes the root of your negative thinking need to be addressed, to do this you need to tackle the deep inner causes buried at the back of your mind, in other words your subconscious. Whilst you are in a state of deep relaxation you are more open to suggestion and the use of your unfettered imagination whilst you are under hypnosis can help you cement the behaviour changes necessary to free you from negative thoughts. General life stresses and how we deal with them are major factors in determining who will suffer from depression. A life event doesn’t necessarily have to be unpleasant to result in anxiety or depression. For example, marriage, moving home or the birth of a child can all trigger anxiety and depression. Certain memories or pent up emotions that have been pushed to the back of your mind can subconsciously inform your reactions to such events. Hypnotherapy can help in how you formulate responses to general life stresses and help you in overcoming anxiety by helping you learn how to halt excessive worry and fear in its tracks before it spirals out of control.

    Is There Any Real Evidence that it Works?

    In 2007 the first controlled comparison of hypnotherapy for the treatment of depression was carried out by the University of Calgary in Canada. It concluded that it was effective in producing a significant reduction in depression, anxiety and feelings of hopelessness in the participants of the study. Since then hypnotherapy has fast gained the recognition and approval of the medical establishment. In 2012 it was reported that although there is no ‘one-size-fits-all’ treatment for depressive disorders, cognitive hypnotherapy, that is hypnosis combined with Cognitive Behavioural Therapy (CBT), offers the best solution for long term, successful treatment. Hypnotherapy is scientifically recognised as a comprehensive and evidence based treatment for clinical depression. This empirical evidence suggests that hypnosis treatment can help cure anxiety and depression by empowering you with depression fighting techniques to combat the negative feelings that are often at the root of this common and debilitating illness. It can help you realise your own power to create your own solutions to the problems life will inevitably throw at you. It is fast and effective and, unlike medication, has zero side effects. It is not dangerous and cannot make a person do something they do not want to do. By addressing the underlying problems rather than attempting to mask them hypnotherapy provides the tools to help you deal with any future difficulties thus assisting recovery and preventing depression and anxiety recurring. It can help you keep things in perspective and not worry about the things you can’t control.

    Category Mental Health | Tags: ,,,,,,,,, | Comments Off on Curing the Curse of Depression and Anxiety- Could Hypnotherapy Help You?

  2. Should You Take Medication for Anxiety?

    April 9, 2013

    Should You Take Medication for Anxiety?

    by Robert Davies

    Whilst we all experience a touch of anxiousness or stress from time to time, for sufferers of Generalized Anxiety Disorder, anxiety can be crippling. Anxiety can lead to sleep deprivation, fear of social engagement, incapacity at work or physical illness. Psychotherapy provided by a clinical psychologist or psychotherapist is commonly used to treat anxiety yet. in severe cases the medication may be necessary to alleviate anxiety symptoms.

    Certain medications may be useful as a way to contain and improve symptoms of anxiety. Keep in mind that medication does not cure anxiety and that it is used primarily for symptomatic treatment, i.e. to alleviate anxiety symptoms. Ideally medication should be used under the supervision of a psychiatrist or a doctor and in conjunction with counselling.

    Listed below are the types of medication that are normally used to treat severe anxiety or mild depression:

    ANTIDEPRESSANTS

    In addition to supporting sufferers of depression, anti-depressant medication was also found to be effective for the treatment of anxiety. This category of medication includes tricyclic antidepressants, MAOIs and SSRIs, which are the most popular anti-depressant commonly used in the treatment of anxiety.

    Anti-depressants typically take more than 4 weeks to start alleviating the symptoms of anxiety and they must be taken every day. They cannot be taken on an ‘as needed’ basis.

    SSRIs – Selective Serotonin Reuptake Inhibitor

    This type of medication increases the amount of serotonin in the brain. Serotonin is a neurotransmitter that is involved with mood regulation and feelings of well-being. Low levels of this chemical in the brain can cause anxiety and depression.

    Common medications that fall under this category include Celexa, Cipramil, Lexapro, Cipralex, Prozac, Luvox, Paxil, Aropax and Zoloft.

    TRANQUILIZERS

    Tranquillizers are useful for short-term anxiety issues, such as occurs in a person who has a fear of flying. Tranquilizers can be used on a ‘as needed’ basis, for e.g., when you need to fly. Tranquilizers include barbiturates, azapirones and benzodiazepines, which is the type most commonly used for anxiety treatment.

    BENZODIAZEPINES

    Benzodiazepines start to produce an effect very fast, i.e., in about 30 minutes after the intake. The intensity of the effect will depend on the dose and also if the medication was taken on an empty stomach or not.

    These medications work by calming the nervous system. They also produce muscle relaxation.

    The following medications fall within this category: Alprazolam (Xanax), Chlordiazepoxide (Librium), Clonazepam (Klonopin), Diazepam (Valium) and Lorazepam (Ativan).

    BETA-BLOCKERS

    Beta-Blockers are a type of medication used mainly to treat diseases related to the heart and high-blood pressure. Beta-Blockers can alleviate symptoms of anxiety such as shaky hands, sweating and pounding heart. Because of that, it helps anxious people to concentrate better on the task being performed.

    This medication can be used as an aid for social anxiety treatment and also to help with performance anxiety.

    Beta blocker medication that is utilized for anxiety includes Propranolol (Inderal) and Atenolol (Tenormin).

    SIDE-EFFECTS

    Side effects of anxiety medication will vary from person to person and will depend upon the specific medication being taken. Listed below are some common side effects for each different category of medication:

    SSRIs

    • Dry mouth
    • Weight gain or loss
    • Suicidal thoughts
    • Restlessness
    • Aggressiveness
    • Insomnia
    • Drowsiness
    • Nausea

    Benzodiazepines

    • Dizziness
    • Drowsiness
    • Decreased alertness
    • Decreased concentration
    • Slower reaction
    • Slower thinking
    • Paradoxical reactions (aggressiveness, irritability, impulsivity, etc.)

    Beta-Blockers

    • Weakness, dizziness
    • Cold hands and feet
    • Fatigue
    • Dry mouth, eyes, and skin

    It is essential that anxiety medication is only taken with a doctor’s prescription and under supervision of a mental health professional. Consult your doctor if you think that anxiety treatment medication might assist in managing your anxiety.

    Image Credit: http://www.flickr.com/photos/xlordashx/861956277

    Category Mental Health | Tags: ,,,,,, | Comments Off on Should You Take Medication for Anxiety?

  3. On Depression: Getting Support when you’re Depressed

    April 7, 2013

    girl with depression

    Image Credit: Sarah G.

    by Zita Weber, Ph.D.

    When you’re depressed, it’s often difficult to face the idea of getting through the day without the support of others.   It’s sometimes also difficult to ask for that support.  But getting that support is crucial if you’re going to go on the journey of healing and finding your way out of the downward spiral.

    Many people describe their depression and their emergence from it as a time for change, an opportunity for growth and healing.  Change, however, can be confusing, sometimes chaotic and often frightening.   Because this process can be so challenging, getting the support you need is important.

    Asking for support

    Perhaps you’re concerned about asking for support.  But remember, you have to give people the chance to say ‘yes’ – so have a look at the tips below for getting the support you need:

    • ask trusted family members and friends to help with specific tasks and ongoing responsibilities
    • if you need to make decisions, ask for the opinions of your trusted support people because when in doubt, it’s good to get the opinions of others you respect in making your choices
    • if you know people who have been on the healing journey from depression, ask them about their experiences and any advice they have to offer
    • ask if a few really trusted support people are available for phone calls and chats – even if it’s into the small hours of the morning
    • if you’re finding work a little challenging, ask your manager if it’s possible to lighten your workload for a while
    • when it’s difficult making major decisions or commitments, ask that they might be deferred until later

    Joining support groups

    The idea of support groups has been around for a long time.  It’s endured because it’s a good idea.  Research evidence tells us that people often benefit by gathering with others going through similar experiences.

    Support groups are an excellent place to share experiences, information, suggestions and as the name suggests, support.  It’s often been said that perhaps the most important knowledge a person can gain from a support group is that they are not alone.  You might hear of an experience similar to yours and get the perspective of several others who may have faced the same challenges and found their way through the healing process.

    Support groups are self-selected and grow around people who care about and are committed to their own healing and sharing the experience with others.  This creates an atmosphere of camaraderie and a commitment to finding a way to create a more empowered sense of self and way of being in the world.

    Today it’s easier than ever to find support groups.  Once, people assembled physically in a place and spent time together face-to-face.  Now, it’s possible to join a support group by going online and it’s still possible to join a real-time, physical support group.  The choices have been widened as have the opportunities to meet with more people whose experiences are similar and have the commitment to helping themselves and others through constructive conversations aimed at helping each other on the journey through healing from depression.

    To read more about support and healing from depression see Losing the 21st Century Blues (http://zitaweber.com/new-releases/losing-the-21st-century-blues)

    Author Bio: Zita Weber, Ph.D. is an author and honorary academic, and has worked as a counselor and therapist with individuals, couples and families.  She has researched and written about communication, relationships, sexuality, depression and loss and grief.  More information about her work and books can be found at:  http://zitaweber.com.

    Category Health Tips, Mental Health | Tags: ,,,,,, | Comments Off on On Depression: Getting Support when you’re Depressed

  4. Anxiety Crushes your Potential

    March 27, 2013

    anxious women

    Image Credit: Phoney Nickle

    by Steven Hill

    According to mental health professionals, anxiety is the feeling of fear about doing something. In the context of work this may be related to a meeting, presentation or new and difficult task you have been assigned. Everyone has a certain level of anxiety at all times, with symptoms ranging from dry throat and sweating to panic attacks, shaking and fainting. The problem with this condition is that many people will simply assume you have shyness or perhaps you don’t have anything worthwhile to contribute. Often those with anxiety are very creative people with astute intelligence that could add more value if they were in a more comfortable environment. If you suffer from anxiety you have probably defaulted to the hide and ignore strategy, whereby you simply avoid any situations that cause your anxiety to flare up and hide when in large groups even if you have the answers or some value to add to the debate. This is unfortunately the worst thing you can do as it will only heighten your anxiety and cause it to worsen into other non-affected areas of your life. It will also harm how you are seen by your employer and often leads to poor feedback and lower chances of workplace bonuses and promotion. Anxiety is like an illness that if not activated can spread to widen the areas you are anxious about and can be so far removed from the original trigger you don’t even recall when you first felt nervous.

    How to beat Anxiety

    Psychologists recommend the best way to tackle anxiety is to slowly work towards beating it by exposing yourself to situations that challenges you to deal with your symptoms. Do not throw yourself in at the deep end and arrange a presentation to hundreds of colleagues as this will likely end badly and set you back in your recovery. Small meetings and adhoc conversations are a good place to start, build this up to larger and larger situations and set yourself a target each week of contributions in situations that would make you usually uncomfortable. The contributions don’t have to be long speeches and can take form of questions or simple suggestions but it all goes along the lines of cognitive behavioural therapy. You are effectively training your brain to respond differently to these situations. This does take a lot of time and conscious effort, well after all if you added up the time you have spent worrying and panicking, then consider you are unwinding a ball of wool, you can see the scale of the task. Do not give up whilst doing this, but if you do not manage one task then this is not something you should think about again, over analysis of things is a side effect of anxiety that can lead to you being defeatist and giving up too readily.

    Clear your Mind

    Clearing your mind of thoughts is a good place to start with your training and meditation can be excellent for this. Try sitting in a quiet room and clearing your mind, often this proves difficult for beginners so perhaps going to a beach and watching the ocean to give you something to focus on may help. Once you have meditation techniques you can use these to avoid worry and panic. Distraction techniques often help as well, giving yourself tasks to do that will take your mind away from worry will help to minimise the time your brain has to conjure up any negative scenarios that may occur. As an example if you were sitting in your front room watching TV you may suddenly begin to think of the meeting you have the next day at work and how this is likely to be a disaster, you may consider ways you can make excuses to not attend like phoning in sick or saying you have another meeting to attend. As you are thinking you hear a loud crash outside and you rush to the window, you see a car has crashed and people are injured, you rush outside and help until the authorities arrive. Once the accident is dealt with you return to your lounge and sit down, then suddenly your brain will return to thinking about the meeting. If you first realise that it is unnecessary and secondly that you are actually inflicting this condition on yourself then you will begin to identify when your brain starts to steer to negativity and either block this out using meditation or distract yourself with other activities.

    Why worry about the Past?

    There is an ancient Chinese proverb that may help. A Monk is walking alone in the woods, looking around at the beauty of the trees and wildlife when suddenly a tiger appears, he begins to run in fear and the tiger swiftly chases after him. He fails to notice a cliff in front and falls straight over the edge just managing to grasp a thorny bush to save him from the fall. He looks down and sees at the bottom there is another tiger waiting for him to fall. As his grip begins to fail and the cut on his hand begins to throb as the thorns dig deeper he notices a solitary berry on the bush. He picks the berry and eats it, to his amazement this is the best tasting fruit he has ever had. The meaning of this is that you cannot worry about the past, the tiger who chased you, or the future, the tiger lying in wait at the bottom, you have to live in the present which may occasionally cause you pain but also can bear the most glorious fruit.

    Category Mental Health | Tags: ,,,,,, | Comments Off on Anxiety Crushes your Potential

  5. Psychologist Advice: Treat Insomnia with CBT

    March 25, 2013

    insomnia

    Image Credit: http://www.flickr.com/photos/mtsofan/7218989202/

    by Joanna Fishman

    There are more than 70 medically recognised sleep disorders, but insomnia is one of the most common.  As many as 90% of people will suffer from some kind of sleep disturbance during their lifetime, with 30% of people suffering from a severe form.  Insomnia, in its simplest incarnation, is the inability to get enough sleep, either because of being unable to get to sleep, or because of waking too soon.  Naturally insomnia can lead to tiredness during the day and a lack of concentration, but it is also associated with anxiety and depression, especially when it is longstanding.

    Treatment

    Insomnia can be caused by a large number of factors, both physical and psychological.  Medication can be prescribed by health professionals, but sleeping tablets can become addictive and are not a long-term solution, especially if there is no underlying medical cause for the insomnia.  Cognitive Behavioural Therapy (CBT) conducted by a psychologist or psychotherapist can offer a drug-free solution to insomnia.

    CBT is a psychotherapeutic treatment/taling therapy for many different emotional and psychological conditions.  It works on the basis of helping to reprogramme the mind to prevent it from falling into timeworn patterns.  By helping the sufferer to see the cycle that they are in, it provides alternative pathways to break the cycle.  The therapy is goal-orientated and follows systemic patterns to break the bad habits that the insomnia sufferer has unwittingly fallen into.  [1]

    How it works

    When an insomnia sufferer begins a CBT programme [3], their attitudes towards sleep will be assessed and the main issue relating to sleep problems will be focussed on.  There are then three stages that are worked through to try and rebalance the body’s need for sleep.

    1. Stimulus control

    In the same way that a baby is taught to associate its cot with sleeping, so an insomniac must learn to associate the bed with only sleep.  The bed should only be used for sleeping in; not reading, working or watching the TV.  The sufferer must go to bed only when tired, and if they don’t fall asleep within ten minutes of getting into bed, they must get up and move to another room, to prevent falling into the pattern of trying to sleep and not managing to.  They must also get out of bed at the same time every day, regardless of how much sleep they have had.

    1. Sleep hygiene

    Sleep hygiene does not actually relate to physical cleanliness but to the clean and undisturbed rituals surrounding going to bed.  Things that could cause one’s sleep environment to become unhygienic include noise pollution from television, light pollution from video games or stimulant pollution from caffeine, tobacco or alcohol.  During CBT, the insomnia sufferer is asked to focus particularly on the 4-6 hours prior to bed and must keep these hours clean of things that could interrupt their sleep.  They are encouraged to do something calming such as reading or having a bath, in order to prepare their body for sleep.

    1. Sleep restriction

    Restricting the amount of sleep that an insomnia sufferer is allowed to have may seem like a contradiction at first, however, CBT aims to balance out the person’s need for sleep and their desire to sleep with the amount of sleep that they get. Much of the anxiety surrounding insomnia is down to the stress from knowing that you are not getting enough sleep in order to function properly.  Lying awake for hours worrying about not sleeping only makes matters worse.  In order to get the balance right, CBT looks at the ratio of sleep efficiency.  Sleep efficiency (SE) is calculated using the following formula:

    SE = Total Sleep Time/Time in Bed

    Therefore, in order to increase a person’s sleep efficiency, their time in bed must be reduced.  A person undergoing CBT will be instructed to alter their time in bed by 20-minute increments until they reach the desired goal of a Sleep Efficiency value of more than 90%.  This can lead to the person being very tired when they first start out, and it can take weeks or months for the goal to be achieved, but by reducing the amount of time that they are in bed, when they do get to bed, they will fall asleep quickly and sleep well, rather than being in bed for a longer time, without sleeping as long.

    CBT has been shown to have between an 80% and 90% success rate [2] for insomnia sufferers.  Although the patient must be committed to the therapy and may find some of the stages hard, particularly the restricting sleep stage, the steps are relatively uncomplicated and easy to understand.  By addressing the issue of insomnia as a whole body issue rather than just a medical one, CBT often gets to the bottom of the sleep issues, rather than just masking them with medication.  Because of this, CBT has become a very popular way to treat insomnia, and its success rate is conclusive evidence that it is a viable and effective treatment.

    References:

    [1] http://www.sleepfoundation.org/article/hot-topics/cognitive-behavioral-therapy-insomnia

    [2] http://sleephealthcme.com/pictures/1030_CBT-I%20eD%20gLAUSERfor%20Sleep%20Health%202012%20Conference.pdf

    [3] http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy_for_insomnia

    Category Mental Health | Tags: ,,,,,,,,,, | Comments Off on Psychologist Advice: Treat Insomnia with CBT

  6. A Natural Way To Get Out Of Depression

    March 21, 2013

    depressed man

    by Ashley Williamson

    A person in a depressed state of mind has to go through a lot of emotional and even physical distress.  When you’re depressed you cannot see things straight. You think that the world is against you, but this is not true. Depression weakens your immune system. It also interferes with your ability to work and enjoy your life.

    Untreated depression increases the chances of diseases and various addictions. The following side effects would make you reconsider your approach to depression:

    • Insomnia is one of the most common side effects of depression. Even if you go to sleep at night, depression would prevent you from getting enough sleep. You will wake up restless in the middle of the night and would not be able to go back to sleep. Extreme tiredness and a lack of concentration would affect your performance at work;
    • Heart condition. When you’re depressed you’re constantly worried and nervous about insignificant things. High blood pressure and possibility of a stroke are only some diseases associated with depression. Sad or depressed mood may lead to a serious cardiovascular disease;
    • Unstable weight. Every person handles depression in his own manner. Some people find comfort in food, while others simply cannot eat anything. Depression causes weight fluctuations that damage your health. Overeating and the lack of exercising would make you gain more weight.
    • Physical weakness may cause fatigue and headache. Bad mood would affect your skin, hair and digestive system.
    • Insecurity comes along with depression.

    Changes in sleep patterns and excessive energy loss would not make you healthier. That’s why you have to keep your depression under control and take some measures to boost your mood.

    How to counter-balance the side effects of depression? The following tips would help you to switch your mind from negative thoughts and tune to a positive thinking mode.

    • Exercising in the key. It is not a secret that endorphins make us feel happy. How can your body produce more endorphins? It is simple, you need to add some physical activity into your life. Exercising would make you feel energized and happy. Attend a yoga class, or buy a membership to the gym. You will lose extra pounds and get a positive attitude.
    • Healthy food. In order to avoid overeating you need to stop consuming junk food in front of the TV. Attend a cooking class and learn how to cook healthy food. Vegetables and fruits are good for your body and brain. Be in control and love your body more!
    • Set up your routine. If you have less time to think about your depression, you will overcome it much faster. If you always wanted to learn Spanish or programming, it is the right time to do it. You need to get in a routine in order to keep on going. Slacking off would not help you at work or at home. That’s why you need to keep yourself busy.

    Believe in yourself and stop feeling helpless. You’re in control of your life. Any depression gives you a perfect excuse to learn something new, explore new places and become the person you always wanted to be. Set a goal to lose extra weight or learn yoga. Achieving one goal at a time would help you to get out of the depression.

    Category Health Tips, Mental Health | Tags: ,,,, | Comments Off on A Natural Way To Get Out Of Depression

  7. Child Depression

    March 15, 2013

    Child Depression

    We often tend to make fun of certain activities by calling them child’s play. However, it turns out that “child’s play” might not be that playful and happy-go-lucky after all. In the US, child depression on average tends to affect one in every forty kids. This should be a revelation for those of you who assume their child’s apparent depression as being just the “blues.” Neither is such a kid being emotional or moody, or even “difficult” for that matter.

     

    Yes, granted that children can start sulking at times if their parents or guardians have not given into their demands for that new toy or a sugary treat, even after they have thrown their fair share of tantrums. But the fact is that what with the fast-paced lifestyle that even kids these days have to cope with, as well as all sorts of synthetic and processed food that is being marketed to catch their fancy, it is no wonder that they have started experiencing similar mental illnesses as their elders.

     

    Symptoms of Childhood Depression

    If you see your child displaying irritable behaviour and getting angry all the time of petty things or on the flip side, becoming somewhat withdrawn socially or start brooding habitually, then there is a cause for concern. Furthermore, even though you might not immediately sense it, but your child is usually very sensitive to the environment in their homes and schools as well as the attitudes of various people that they interact with. Thus there is a whole range of emotions triggers that can bring about feelings of hopelessness, despair, guilt, self-loathing, worthlessness and even committing suicide.

     

    Worrying Factors about Child Depression

    The most disturbing factor that may be involved in your child developing a bout of depression with an underlying suicidal tendency is that it may be brought upon by the very medication that is supposed to treat it. Since the late 1990s, there have been several studies conducted within the scientific community that have shown that antidepressants such as the SSRI (selective serotonin reuptake inhibitor) drugs such as Prozac and Zoloft tend to increase the risk of suicide, especially amongst children.

    Your little ones have a body chemistry that is constantly undergoing changes as it is. Add to that a class of drugs that interfere with their brain’s job of regulating levels of serotonin, the so-called “happy hormone,” and you have a virtual suicidal time-bomb on your hands. Even the FDA (Food and Drug Administration) that is the official branch of the US government overseeing the marketing of pharmaceuticals, among other things, has issued strong warnings over the potential link between suicides and the usage of SSRI antidepressants.

     

    How to Effectively Alleviate Child Depression

    Where it is essential to discuss the moods and feelings with depressed adults, it is even more important to engage children and have a heart to heart with them. Children can also have a lot of hesitation when it comes to revealing their inner feelings and it takes time, patience and trust-building with them for positive results to come out. Make sure your children are getting plenty of exercise outdoors, preferably when the sun is shining. This is essentially for natural vitamin D production, the depletion of which has been linked to child depression.

     

    Category Mental Health | Tags: ,,,,,,,, | Comments Off on Child Depression

  8. Natural Ways To Beat Anxiety

    March 13, 2013

    anxiety

    Image Credit: Meredith Farmer

    Once upon a time anxiety was considered a state of being not a medical condition. Today there are a myriad of ways to combat anxiety, from cognitive psychotherapy to physical activities to medical interventions such as pharmaceutical medicines.

    Anxiety may be situational, internal or a result of a chemical imbalance. While for some, medication is the most appropriate solution, other people may try to avoid prescription medicines and find other ways to cope with their anxiety.

    Different types of anxiety require different approaches. Following below are some suggestions for things people try when looking to manage normal anxiety. Only you and your psychologist or psychiatrist can work out the right approach for you – don’t be afraid to ask for help from mental-health professionals.

    –          Is something in particular worrying you? Is it within your power to change it? If not, let it go. Worrying won’t help.

    If it is within your power to influence the outcome then get busy: take action to resolve it, face it, fix it, do what it is that needs to be done to get it out of your mind.

    –          Improve your diet. A lack of certain nutrients has been associated with anxiety, for example, a lack of magnesium and some amino acids and a deficiency in omega 3 fatty acids (found in fish oil, flaxseeds, walnuts and  avocados).

    –          Observe yourself: see if a possible food sensitivity maybe triggering your anxiety. If you have panic attacks start to notice what you ate the night before, the morning of, for lunch that day etc. to see if there is a pattern to the types of foods you eat that may be correlated to the anxiety. Caffeine can be a trigger too so steer clear. Avoid sugar, excessive stimulants (such as cigarettes or energy drinks), and food additives.

    –          Lower the stress hormones in the body by doing daily exercise. A gentle walk, an easy bike ride, or a proper workout: do what’s right for your current fitness level and then build up over time. Exercise that gets the heart pumping is one of the best ways of beating stress and fighting a chemical upset within the body, mind, brain.

    –          Focus on your breath, and slowly breathe in and out to the count of three. Close your eyes if you need to, and count again. Repeat for as long as necessary till the wave of anxiety has passed – which it will.

    –          Start your day with oats. Oats contain B vitamins (the “happy” vitamin) and minerals that can help induce a feeling of calm. Go easy on the sugar though – use fruit and a little honey or yogurt instead. Grated apple can give you a sweetness boost if you really need it.

    –          Drink herbal tea, such as chamomile, or try herbal supplements such as Valerian, St. John’s Wort, Magnolia, Sacred Basil and Withania.

    –          Allow yourself time out and spend it looking after yourself in some way. For example, do a weekly yoga class, have a massage, learn to meditate. These activities will help to take your mind of things and can also stimulate the release of feel-good hormones in the body. You will also feel proud of yourself for taking positive action.

    –          Eat small meals every two to three hours to help combat low blood sugar, which can be a trigger for anxiety. Choose high protein, low sugar foods such as tinned fish; a handful of almonds, cashews, walnuts or brazil nuts; cheese and crackers; a glass of milk or tub of unsweetened yogurt. Toasted pitta bread with homous, a carrot, dolmades (rice-stuffed vine leaves) or sushi can also be good snacks.

    –          Avoid conflict and drama. If you already have an internal battle raging then the last thing you need is to find yourself in an external environment full of conflict. Choose to walk away when trouble arises and avoid the stress and additional anxiety that becoming involved may produce. Better that for now you learn to take care of you.

    –          Find someone to talk to. It may be a friend or psychologist or psychotherapist. It’s better if they are a little bit removed from your everyday life so they have a more independent view of your situation and are not also experiencing some of the impacts of your stress. Of course, an understanding and supportive partner or family member can be a great help too.

    There are a number of remedies available at health food stores as well. Chinese herbal medicines can be helpful for some people, as are various Western herbs. Essential oils, Bach flower remedies, crystal essences and herbal sprays may also help. Reducing your exposure to chemicals, for example, tooth paste, shampoo and washing powders, may also help settle your system down  and help you focus better on managing your stress and anxiety.

    Category Health Tips, Mental Health | Tags: ,,,,,, | Comments Off on Natural Ways To Beat Anxiety

  9. The Mental Health Benefits Of Aromatherapy

    March 10, 2013

    Flower Candles

    Image Credit: Yoshifumi Harada

    by Neil Maycock

    The brain is the most important part of the human body. It is the centre where impulses are created and sent to the different parts of the body for a reaction to take place. A healthy person has a healthy and well balanced brain. Our mental health is extremely important to our overall health. If anything goes wrong with the brain, the physical well-being of a person can easily be affected.

    Stress is one big problem that affects working people in this modern world. The problem is the immune system of a person that is constantly stressed, overtime, gets weak and that allows pathogens to easily enter the body and create all kinds of diseases. This is why it is so important to avoid stress and keep the balance of the brain. That can be a daunting task when living in an environment that gives so much pressure to the average person. Fortunately aromatherapy oils can help.

    One can bring back balance to the brain by making use of essential oils. The use of these oils can assist and play a significant role in helping you deal with certain emotional states. The chemical molecules that make up essential oils work in synergy with one another and when inhaled the brain reacts positively. Those molecules can trigger different reactions in the brain. Our emotions are affected by the reactions that occur when inhaling those naturally occurring molecules and that can make us really feel good and let the stress go away.

    When the aroma of an essential oil passes through our nose, the molecules that the oil is made of eventually get into the olfactory bulb where electric impulses are created. Those impulses are then sent to the amygdala and the limbic system which also react to it. (The amygdala is a small mass of nuclei located deep within the temporal lobe of the brain. It is a limbic system structure involved in many of our emotions, especially those that are related to survival. The amygdala is involved in the processing of emotions such as fear, anger and pleasure.)

    There are parts of the brain that control the heart rate, the memory, the hormonal balance and breathing. The limbic system is directly connected to those parts of the brain. The implication is anytime the limbic system reacts based on impulses sent by the olfactory bulb, the hormonal balance, heart rate and memory of a person can be altered.

    One way to stimulate the amygdala is through the aroma coming from essential oils. This can revive good memories from our childhood and bring a sense of well-being. This implies that essential oils can have a profound effect on the mental state of a person and this explains why people don’t hesitate to use them to restore balance when they are stressed.

    Essential oils and Emotional states

    There are many kinds of essential oils and they all have different properties. Depending on the kind of effect you want you should know which one to rely on. Here are the different types of emotions you might be dealing with which essential oils can help.

    Anger

    It happens to all of us to be angry sometimes. In most cases the anger will go away on its own after a while. That said it may occur that somebody did something to you that made you so angry that even after some few days you still hold that anger inside you. That is not good for your health. To help ease up your state of mind, Bergamot can be useful. You can also rely on Jasmine, Neroli and Orange essential oils to bring your temper down.

    Fear

    Fear is not necessarily a bad emotion in that it prevents you from putting yourself in dangerous situations. That said unreasonable fear can be a problem because it may prevent you from taking proper action when dealing with certain situations. In that case you might want to rely on essential oils like the Roman Chamomile; it has a sedative and soothing effect. Bergamot, Clary Sage and Grapefruit oils can also be useful in helping you deal with your fears.

    Grief

    We’ve all been through depressing moments in our lives. Hearing certain bad news like the death of a loved one can have devastating consequences on our emotional state. In this difficult moment you might want to rely on Frankincense essential oil to raise your spirit. This oil has been used for years in spiritual circles to reduce tension and stress and allow the spirit to be lifted. Other oils that can help you deal with your depression are Geranium, Helichysum and Lavender.

    Anxiousness

    It can happen that you are worried about something without really knowing what exactly bothers you. This can prevent you from focusing at work and in the long run you end up not being productive. You need an essential oil that can help you focus and get rid of unnecessary worries. Clary Sage, Patchouli and Bergamot can be used for that. Patchouli has been known to help people emotionally and calm them. It’s been known as an aphrodisiac too so if you feel anxious when you are about to have sex remember to use this oil.

    Confidence

    If you are a musician playing for an audience or a businessman about to do a presentation to your partners, you need to boost your confidence. There are oils that can help you with that too. Bay laurel is one of them. It gives the user confidence, inspiration, a sense of direction and fortitude. With the help of this oil you can appear more convincing to your audience. Other oils that you can rely on for confidence are Cypress and Rosemary.

    Memory and Concentration

    Essential oils are not useful only for the emotional state of the mind but can also help the brain improve with respect to memory and concentration. When you think of an oil that can help you focus, you should remember Basil essential oil. It helps stimulate the mind and allows you to focus, enabling you to make the most out of the day. Cypress and peppermint can also be used to get a similar effect.

    Possible negative effect

    Bear in mind that essential oils produce an aroma that is picked up by your nose. Even though, generally speaking, the aroma is supposed to bring about a sense of well-being, depending on certain events that you went through in your life, you might not feel comfortable having those odours around you. If you associate a traumatic event with a certain aroma, then the aroma is best avoided.

    How the Oil can be used

    The simplest way to use essential oils is to allow their aroma to diffuse in your room. There are different techniques used to get it done. It is not a bad idea to also have a few drops of the oil in the water used for bathing. If you can get a massage therapist to massage you with any of those oils, even better.

    Take note that not only essential oils help balance the brain. You might want to practice some form of daily meditation and eat a healthy diet.

    Category Health Tips, Mental Health | Tags: ,,,,,,,, | Comments Off on The Mental Health Benefits Of Aromatherapy

  10. How Breathing Can Reduce Many of the Symptoms of Panic Attacks

    March 8, 2013

    panic attack

    Image Credit: Mark Haertl

    by Ryan Rivera

    Panic attacks may be an anxiety condition, but they’re characterized by some severe physical symptoms. These symptoms can be so debilitating that many people end up in ambulances, on their way to the hospital because they believe they’re suffering from a heart attack, brain tumor, or some type of dangerous and deadly disease.

    But panic attacks and panic disorder are still caused by nothing more than anxiety, and in many ways it’s how you react to your attacks that create panic attacks so severe that they require hospitalization.

    Stopping the Panic Symptoms

    Panic attacks can be triggered by stress, or they can be triggered by nothing at all. Some people have panic attacks only during moments of intense anxiety, while others can have a panic attack simply because they notice that their heart feels different than normal, as though something is wrong with it. Some people experience panic attacks simply because they are afraid of getting one.

    No matter what causes your panic attacks, the more severe the panic attack is the more likely you are to:

    • Fear getting one if the future
    • Alter your behavior to avoid panic attacks
    • Experience health anxiety over “what if” questions about panic attack symptoms.

    That’s why it’s so important it is to not just cure your panic attacks, but also reduce their severity when you experience one. One of the best ways to do that is to simply change the way you’re breathing.

    Panic Attacks and Hyperventilation

    Panic attacks can cause many symptoms, including chest pains, rapid heartbeat, lightheadedness, shortness of breath, and weakness or tingling in the extremities. But most of these symptoms aren’t caused by the anxiety itself. It’s caused by a symptom of that anxiety known as hyperventilation.

    Most people have heard of hyperventilation before, usually as kids when their parents tell them not to breathe in and out too quickly. But what you may not realize is that hyperventilation isn’t the act of not getting enough oxygen. It’s actually the act of breathing out too much carbon dioxide. Your body needs carbon dioxide to operate, and when you breathe too quickly you end up with blood that actually has too much oxygen.

    Breathing quickly isn’t the only way to hyperventilate either. You can also hyperventilate by trying to take deeper breaths than your body needs, and not holding that air for long enough for it to turn into carbon dioxide. This is especially relevant because hyperventilation can actually cause you to feel as though you’re not getting enough oxygen, causing you to take deeper breaths than you need in order to compensate and unfortunately making your hyperventilation worse.

    Reducing Hyperventilation Symptoms

    Since most of the worst symptoms of panic attacks are the result of hyperventilation, then it stands to reason that if you can stop hyperventilating before or during an attack, you should be able to reduce the panic attack’s severity.

    That’s why when you feel like a panic attack is coming on it is in your best interests to slow down your breathing. Try breathing in slowly through your nose for 5 seconds, holding for 3 seconds, and then breathing out through pursed lips for 7 seconds. This type of slower breathing will rebuild some of the carbon dioxide levels in your body, and potentially reduce the severity of your panic attack symptom.

    Only the First Part of the Process

    Reducing the severity of your panic attacks isn’t going to cure them forever, because hyperventilation is not the sole cause of the attack. But a weaker panic attack is a great first step, because it reduces the fear that you have over the meaning and future of your panic attacks, and from there you can learn to combat the anxiety and hopefully life a panic attack free life.

    Category Health Tips, Mental Health | Tags: ,,,,,, | Comments Off on How Breathing Can Reduce Many of the Symptoms of Panic Attacks

Older Entries
Newer Entries