Overcoming Anxiety With Yoga

anxietyPeople who suffer from anxiety know how debilitating it can be. This is why many anxiety sufferers are looking for ways to cope with it naturally and effectively. While medicine can do the trick in some cases, relying on natural methods is just as effective. The good news is that there are many natural ways of reducing anxiety and yoga is just one of them.

Yoga is like a form of mediation and exercise that allows the body to relax and de-stress. It helps the patient access inner strength by building coping skills through breathing and meditation. Yoga if practiced daily can help regulate breathing and gently release tension. Yoga sufferers can do the sun poses because it encourages the practitioner to breathe deeply and rhythmically.

For people who are constantly anxious and stressed out it is also best to practice the Complete Breath technique. This technique when mastered can be used by anxiety sufferers anytime anywhere. It can help reduce the severity of an anxiety attack and calm the body and mind. Learning how to concentrate by listening to the sound of your breathing alone can help suffers switch their attention from stressful situations to feelings of relaxation.

When it comes to Yoga, consistent practice is important. It does not take a long time to master the easy breathing techniques and poses in order for it to work effectively against anxiety. Twenty to thirty minutes per day is enough to consistently train the body and mind and effectively keep anxiety and stress at bay. If you have lots of time, you can try a 90-minute Bikram Yoga class where you are not allowed to talk but instead to focus on yourself. Many practitioners swear by it. Yoga is not only great for anxiety and stress but it works for depression too.

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Children And Anxiety

anxietyAnxiety is a form of stress. All people feel anxious at one time in their life. Adults and even children can feel anxious for various reasons. Basically anxiety is a worry over things that might happen. People worry about things that could go wrong and they usually fear that they are in some sort of danger. Anxiety is a natural human reaction. It serves an important biological function as it serves a warning for perceived danger or threats. Anxiety becomes a disorder when it becomes impossible for the person afflicted to function and go through life normally.

Some common symptoms of anxiety include nausea, sweaty palms, dizziness, accelerated heartbeat and shaky hands or feet. Symptoms for adults and kids are similar. These feelings are caused by adrenalin and other stress hormones that prepare the body for the fight-or-flight response. According to research, anxiety is a common mental condition. Experts are yet to find the cause of anxiety.

Children who have family members that suffer from anxiety are more likely be become anxious too. This has something to do with a gene that can affect the neurotransmitters in the brain. The good news is that not everyone who has a relative that has anxiety disorder will become anxious too.  The same is true for kids who are undergoing emotional trauma in their lives such as divorce of parents or a death of a loved one.

Signs and symptoms of anxiety in children include:

  • Sleepiness in the daytime and sleeplessness at night
  • Low concentration
  • Irritability or moodiness
  • Endless worrying about something

Many children do not like talking about their anxious feelings because they fear their parents might think that they like to be babied or they might be worried that their parents might not understand. However the best support a child can have is from his parents. When parents notice extreme anxiety in their children or when kids try to talk to them about their anxious feelings, it is important to acknlowedge the problem and to provide support.

Treatment for anxiety include a cognitive behavior therapy wherein a therapist will help your child cope with his or her anxious feelings.

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Test Anxiety Is Real

anxietyStudents sometimes suffer from test anxiety especially during mid-terms or finals. Most of them are under pressure to do well. Their reasons for feeling anxious range from wanting their parents to be happy to impressing their friends. In some cases, the feeling is so intense it results in test anxiety. Test anxiety is real and is considered as a normal experience.

Almost everyone who has taken a test has felt anxiety and pressure. The fear of failure usually leads to late night cramming sessions, incessant re-writing of notes and even blanking out during the exam itself. The good news is that there are ways to cope with test anxiety, especially if the student is still young. Normal test anxiety is usually sweaty palms, some nervousness or a sense of not doing well. Students can calm down and control their test anxiety by practicing the following:

  • Do not cram. Study at a sensible pace and long before the scheduled exam.
  • Take mock exams.
  • Do self-affirmations before the exam.
  • If you are not feeling confident, enlist the aid of a tutor or join a tutoring program at school.
  • Practice deep breathing exercises before the test.
  • Talk with family or friends regarding your problem.

Some students experience extreme test anxiety symptoms such as insomnia, physical pain, heart palpitations and extreme fear. If this happens then a serious condition could be present. However, meditation and deep breathing exercises can help alleviate severe test anxiety. If symptoms persist, consult a professional.

Test anxiety affects students on different levels and should be monitored. While totally normal, all forms of anxiety can have a deep impact on lives especially if the problem is severe it prevents the person from functioning normally. When this happens it is always best to seek help.

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Anti Anxiety Foods To Eat

axietyPeople who want to manage their anxiety without medication need to make some lifestyle changes, this includes diet. By choosing the right kinds of food and by avoiding foods that help trigger anxiety, you can improve your mood and help alleviate anxiety. Keep in mind that there are no foods that can cure anxiety. However there are foods that can help manage it.

First of all, it is important to avoid foods that are high in the glycemic carb index, fried foods, food with unrefined sugars, caffeine and alcoholic beverages. Here are foods that can help curb anxiety:

Whole Grain Foods

Whole grain foods are rich in magnesium. According to research, low levels of magnesium in the body can cause anxiety. Whole grain foods also contain tryptophan which becomes serotonin. This is important to help you stay calm.

Pure Dark Chocolate

Chocolate is not a Hershey Bar or Snickers. Pure dark chocolate when eaten can help alleviate anxiety symptoms. This is because chocolate helps reduce levels of the stress hormone cortisol.

Blueberries

Blueberries are considered as a superfood because they contain lots of antioxidants, vitamins and phytonutrients. The antioxidants in blueberry also help alleviate symptoms of anxiety.

Seaweed

Seaweed has the same benefit as whole grain foods. Kelp and seaweed have very high magnesium and tryptophan content. Seaweed is also a great alternative for people who are gluten sensitive.

Almonds

Almonds are rich in zinc which is important for balancing moods. They also contain iron and healthy fats needed to up energy and prevent brain fatigue.

Maca Root Powder

Maca root powder can be bought in grocery stores. It has more phytonutrients than most fruits and vegetables. It also contains high levels of magnesium and iron.

 

 

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Anti-Anxiety Techniques To Practice At Home

anxietyAnxiety is normal. It becomes abnormal when it takes over your life. People who suffer from anxiety cannot control their feeling and it makes it hard for them to function properly. Severe anxiety can impact home life, career and relationships. Anxiety can be managed with medical help. Others prefer to use natural methods to help them cope with anxiety. Thanks to research many people now manage their anxiety through natural means. Here are some examples which you can practice at home.

1.    Herbal Remedies

Herbal teas such as chamomile are natural anxiety remedies you can take at home. Other herbal remedies such as St. John’s Wort, Kava Kava, Valerian roots and avena sativa are good at relieving anxiety symptoms.

2.    Aromatherapy

Aromatherapy can be used with herbal remedies. Light aromatherapy candles while sipping on some chamomile tea and feel the anxiety melt away. Another good time for aromatherapy is while soaking in the bath tub. A warm bath can help unknot muscles and relieve body pain.

3.    Vitamins

Vitamin deficiency can impact the mood. So make sure you have adequate vitamin B complex, vitamins A, C and E, plus, selenium, zinc, calcium, magnesium and iron in your diet every day. If you feel you are deficient stock up on vitamins to make sure you’re hitting the recommended daily allowance.

4.    Exercise

Exercise is a good way to lower cortisol (stress) hormones and increase endorphin levels. Anxiety suffers can benefit from this greatly and manage their weight at the same time.

5.    Yoga

Yoga can be very relaxing and effective when it comes to managing anxiety. Beginner yoga practitioners need not go to the gym. Instead you can download videos or join an online class. This is more convenient and relaxing at the same time.

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