How Do You Treat A Dog With Anxiety?

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How Do You Treat A Dog With Anxiety?

Anxiety is not only common in humans, but animals can also suffer from it. If you are owner of a dog that suffers from anxiety then this post is a must-read. This article will help answer the question, how do you treat a dog with anxiety? Let’s take a look at what can cause a dog’s anxiety and the proven ways to treat a dog with anxiety.

Anxiety in Dogs

Anxiety in dogs can be due to many reasons, at times it be based on personality or be situational. Some common reasons include abandonment, loud noises, traveling or fear of being home alone. These fears or phobias give rise to anxiety which are usually expressed through behaviours like continuous barking, unnecessary licking, biting, being destructive, or responding aggressively towards people or other animals. Dogs can also lose appetite and become totally withdrawn if the anxiety is not addressed. In order to treat your pet dog, you need to first determine the source of the anxiety. The source determines the treatment, and once determined, you can go ahead with treatment management.

Various anxieties and phobias can be facilitated through training and conditioning. For example separation anxiety which is the fear of being left alone is quite common in dogs and is often treated by on-going conditioning to being alone and positive support. On the other hand some dogs can be just generally anxious in their disposition and require adequate calming before beginning to train them through stressful situations.  For these dogs there are natural solutions which can be tried. There is no quick fix to a dog’s fearfulness and anxiety but the natural solutions outlined below can greatly assist. There are medications available for extreme cases, but to minimize medicating your dog and going through any possible side-effects, the following options can be tried.

6 Ways to Treat a Dog with Anxiety

1. Exercise

Exercise is also a great stress reliever for dogs as it helps produce beneficial endorphins, the feel-good chemical that we humans get from workouts. Anxiety can lead to an excess of energy and taking your dog out for a game of fetch, a hike, a long walk or other much-loved activities can be beneficial in reducing issues like nervous tension or separation anxiety. This is crucial to get rid of the built up energy and tension which can worsen the anxiety in dogs. To make this process more effective, it helps to offer a lot of physical contact and speak to your dog. This can be a perfect time to bond with your dog as well.

2. Distraction

If situations such as thunderstorms, fireworks or being in a crowded place makes your dog nervous then distraction can be hugely effective. Engaging their brain by practising tricks your dog knows and rewarding them is a great distraction. It could be simple instructions like lie down, sit, roll over or any of their favourite tricks. If your dog is greatly food motivated then distracting them with a puzzle toy like tug jug or a treat ball can enable your dog to associate terrifying things with highly valued rewards, making a scary situation a tolerable one for your dog.

3. Calming Coats/Shirts

The snug fitting calming coats gives a dog a mild sensation to the torso through continuous pressure, creating feelings similar to swaddling a baby. It is appropriate for dogs with any type of anxiety, for instance travel, noise, separation or stranger anxiety. Its effectiveness hugely depends on how it’s used, the timing and the needs of the dog. One of the popular one is thundershirt, you can get this to see if this is something that can be beneficial for your dog.

4. Relaxing massage

Similar to ourselves, a relaxing massage can also do wonders for your furry friend. Anxiety frequently causes tensed muscles and massage therapy is one way to ease tension. Start at the neck and work down with long, slow strokes to soothe the nerves. Try to have one hand on the dog, while the other massages. With time you will be able to recognise where your dog holds its stress and just work on that specific area. You can have look at this beginner’s guide to learn how you can massage and calm your dog.

5. Music Therapy

Here’s another solution which is both beneficial for humans, as well as our pets. There is specialized music that you can play to assist anxious dogs, Through a Dog’s Ear is one that is aimed at calming nervous dogs. Music also eases noise sensitivity by blocking the road noise or scary noises that bother some dogs by creating anxiety.

6. Physical Contact

There is perhaps nothing more soothing and comforting to an anxious dog than its owner’s touch. Attempt to identify the signs of anxiety in your dog so you can help by picking them up if possible, giving them a long petting session or cuddling on the couch.

To sum up, if you are unable to identify the type of anxiety your dog suffers from and what could be the causes and triggers, you can always talk with your veterinarian and help come up with a treatment plan. In addition to above outlined points on how do you treat a dog with anxiety, its crucial to remember that planning for your dog’s anxiety is a big part of managing it.

Beta Blockers for Anxiety: The Benefits, Side Effects, and Contraindications

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Beta Blockers for Anxiety: The Benefits, Side Effects, and Contraindications

Used as a remedy for occasional stage fright, beta blockers are prescribed to musicians, actors, political figures, or TV journalists in anticipation of an oral performance. These “anti-hypertensives” are intended to lower abnormally high blood pressure. They help slow down the effects of the adrenaline rush, such as sweaty hands, jitteriness, feverishness, and even paralysis.

It is not by chance that they are considered dopants in some sports. This is because by slowing the heart rate, they allow better endurance during exercise. But what are they? How do beta blockers make you feel? What are the best beta blockers for anxiety? What are their side effects and contraindications? How do you use them? We’ll try to answer these questions and more in this article.

Beta Blockers: What are they?

Beta blockers (or β-blockers) are drugs that have an action on the heart and blood vessels. They produce the following effects:

  • drop in blood pressure;
  • slow heart rate;
  • decrease in the force of contraction of the heart

Β-blockers are conventionally used in the management of:

  • heart failure;
  • angina;
  • anxiety;
  • high blood pressure;
  • myocardial infarction;
  • tachycardia attacks

Note: These drugs are sometimes used in the treatment of the so-called “temperament” disorders. Certain β-blockers, such as propranolol, have the property of neutralizing the neurotransmitters responsible for memorizing emotions, both for pain and joy.

There are two main groups of beta blockers:

  • those which act primarily on the “beta” receptors of our heart, the “cardio-selective”;
  • those which act on all of the “beta” receptors in our body, more commonly used in the treatment of stress and anxiety.

These can, therefore, reduce, or erase certain traumatic emotions and be prescribed in the event of stress.

Benefits of Beta Blockers for Anxiety

When the body is under stress, it produces adrenaline and norepinephrine, which are responsible for unpleasant manifestations such as:

  • paralyzing stage fright;
  • tremors;
  • a high heart rate or a symptom of a “fast-beating heart.”

Taking a beta blocker tablet acts on the secretion of the norepinephrine hormone and helps slow the heartbeat.

When they are prescribed to help fight against stress and anxiety, beta blockers are often prescribed at a low dosage. This has the advantage of reducing the probability of seeing the side effects.

What are the safest Beta Blockers for Anxiety?

According to Mayo Clinic, some of the most used beta blockers include Acebutolol, Atenolol, Bisoprolol, Carvedilol, Labetalol, Metoprolol, Nadolol, Pindolol, Propranolol, and Timolol.  These are considered safe to some extent, and when specific prescriptive instructions are followed.

Is Propranolol good for Anxiety?

One of the most common and safest beta blockers for anxiety is propranolol, also prescribed under the name Avlocardyl. Propanolol, a beta-blocker usually prescribed to lower blood pressure, is the ultimate anti-jitters! However, it has contraindications. It is not recommended in cases of asthma or slow heartbeat. It is, therefore, better to “test” it a few days before to make sure that it does not cause any side effects. On the day of the exam or public performance, user must take a tablet one hour before the start of the exams or stage appearance.

However, there have been reports of patients having symptoms of anxiety when taking or after withdrawing from beta blockers. But can propranolol make anxiety worse? No studies are suggesting that propranolol worsens anxiety, even after withdrawal. But you may want to talk to your doctor as soon as possible if you experience this.

Does Propranolol make you feel calm?

Propranolol is used for sedation (calming). It can help you control temper and other behavioral problems. But it only suppresses manifestations of anxiety, palpitations, and tremor by blocking the action of adrenaline.

Since beta blockers like propranolol are said to act as a sedative, this has always prompted the question: do beta blockers help you sleep? According to a study published by AARP, beta blockers can help you fall asleep sooner, have a more restful night, and sleep longer. But know that beta blockers can make you feel dizzy, according to the NHS, and this is often seen as a side effect.

How long can you stay on Beta Blockers?

Beta blockers like propranolol are generally safe for long time use, according to the NHS. In fact, beta blockers for anxiety, migraines, or heart conditions work best when taken on the long term. For anxiety, it doesn’t tend to have long-lasting side effects which are harmful when you take them for months or even years.

Taking Beta Blockers for Anxiety: Warning, Side Effects, and Contraindications

You should NEVER practice self-medication by taking a beta blocker yourself. Do not offer it to a friend in anticipation of a stressful situation (exam, competition, job interview, strained relationships, etc.). In a number of cases, taking a beta blocker requires strict precautions.

Beta blockers have lots of benefits for those suffering panic attacks. But what are their most common side effects? The most common side effects of beta blockers as found in patients are:

  • asthma;
  • nausea;
  • vomiting;
  • certain heart failure;
  • atrioventricular blocks;
  • bradycardias less than 40 or 50 per minute;
  • pheochromocytoma;
  • hypotension;
  • Raynaud’s disease.
  • certain hepatic insufficiencies;

Can you get addicted to Beta Blockers?

Beta blockers are not addictive. Rather, they are non-narcotic sedation drugs that are used to decrease anxiety symptoms in patients.

Contraindications

According to the Healthline, Beta blockers for anxiety are contraindicated for patients with asthma, AV block, symptomatic bradycardia, low blood pressure, and decompensated heart failure. Also, beta blockers must be initiated and withdrawn gradually, especially in patients with rebound tachycardia, hypertension, etc.

What medications should not be taken with Beta Blockers?

Some medicines or substances which should not be taken with beta blockers for anxiety or other health problems, according to the WebMD, include:

  • cold medicines;
  • antacids with aluminum content;
  • antihistamines;
  • caffeine;
  • alcohol

Conclusively, beta blockers are very useful in managing anxiety. However, like every sedative, beta blockers for anxiety have side effects and contraindications. They should only be used under prescription and strict adherence to doctor’s dosage instructions. Also, before taking any beta blocker, the doctor should make sure that the heart rate has not dropped too low. For this, it is advisable to carry out an electrocardiogram. 

 

 

Meditation for Anxiety

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Meditation for Anxiety

Everyone has experienced the feeling of anxiety, be it heart palpitations, tension headaches, upset or butterflies in the stomach, sweaty palms, or tightness in the chest. And anyone who has been in the grip of anxiety knows the intensity of it and would prepare themselves for a ‘fight or flight’ response. One in 14 people around the world are affected with anxiety disorder, hence, if you are dealing with anxiety, you are not alone in this fight. Meditation for anxiety has become a practical tool as more and more people are using it to relieve stress, anxiety and cope with life and foster personal growth.

Managing Anxiety through Meditation

To manage anxiety, we must understand and know the inconsistent nature of our anxiety and how it operates. Anxiety is intellectual state associated to lack of ability to regulate emotions. We can acquire better sense of what triggers anxiety through MEDITATION.

Regular meditation practice can reprogram neural trails in the brain and hence, improve the ability to control emotions. With meditation, we train ourselves with anxiety-inducing feelings and scenarios. In this process we sit with anxiety and later let them go. We know that our thoughts do not define us, and it is not real – we steadily tend to change our relationship with anxiety. While meditating we learn body awareness skills that brings to our attention on any physical sensation felt. To feel this sensation, we sit with our senses and thoughts to stay more tuned to what is being experience. A consistent practice will help your brain better manage anxiety and stress that can cause depression.

Meditation is not a quick solution strategy; it does take an enduring approach. If you are suffering from severe anxiety or an anxiety disorder, contact your health care professional to talk through your preferences and figure out how to make meditation a part of an overall treatment program.

Meditation is one option out of many treatments available to help manage or learn to cope with the feelings of anxiety in a different way, basically changing the connection to anxiety, and the way it is viewed.

How to Meditate?

Meditation is very easy and straightforward; however, it may feel overwhelming or a bit odd if you have never tried it before. To begin with follow these simple steps.

  1. Be at Ease

Get comfortable and it is better to sit down when you are learning meditation for the first time, but it is okay to stand up if you feel better. The important thing is to feel content and relaxed. Closing your eyes will also deliver comfort.

  1. Concentrate on your Breath

Take deep and slow breath through your nose and focus on your breathing only for sometime. Just concentrate on:

  • The feeling of inhaling your breath
  • The feeling of exhaling your breath
  • The sound of your breathing

It is normal if your thoughts wander away from your breathing. It is important to redirect your thoughts and focus to breathing whenever you think of something else.

  1. Change from Breath to Body

Start moving your attention from your breath to the other parts of the body to do body scan. You can start from wherever you like, either with feet, hands, or head. Be conscious on how the body moves from one part to another and continue to breath slowly and deeply.

Start your body scan wherever you like. Some people find it more natural to start with their feet, while others prefer to start with their hands or head. If you feel any unusual disturbing sensation, such as tension or aches – now add a visualization exercise.

  1. Visualization Exercise

Envisioning yourself conveying relaxing breaths to the parts of body where you feel disturbing sensation. Imagine directing relaxing breaths to the parts of the body where you feel pain and visualize that your pain is easing.

Once you have finished scanning the body, shift your focus to your breathing for as long as you like.

Meditation Tips for Beginners

To help you get started, you can apply the helpful tips learnt from this article together with a guided meditation app like Headspace.

3 Ways to Practice Meditation for Anxiety

  1. An Easy Meditation to Overcome Anxiety
  • Accept your negative emotions to exist and allow yourself to act

This is meant to define the probability of developing a unique relationship to experience, one that is described by accepting an experience and letting it be. By being aware of your feeling, you can choose to how to respond to them. Hence, it takes a true dedication and involves a premeditated attention to opening to the feelings.

  • Disallowing your negative mindset is quite risky

Not experiencing your negative thoughts, feelings or consciousness is usually linked to an emotional chain that can automatically change the habitual and critical modes of mind. Try shifting your opinion for example, ‘I should be strong’ to ‘Oh, the fear is here’, this will allow the chain of habitual responses to be altered.

  • Acceptance helps you work through your nasty experience

Psychologically we know that it is helpful to be extra loving, caring, and accepting about ourselves and our feeling, but we do not know how to do it. It requires working through the body with frequent practice over time to see how things like anxiety will show up. Get attention/awareness to the feelings that accompanies challenging experiences that offers the possibility to learn to relate differently to such experiences. Working through the body allows people to understand their own rational practice and be okay with their nasty experience

  1. Meditation for Anxiety and Stress

Give yourself thirty minutes to meditate in a comfortable and in an alert position.

  • Take a moment to thank yourself for taking time out for yourself and doing something for yourself.
  • Connect your mind and body. Feel for any sensations, holdings or tightness in your body and feel for your mood, emotions or feeling and accept whatever is felt.
  • Slowly move your consciousness from the mindful checks to your breath. Be aware of your breath in the abdomen, inhaling and exhaling with awareness.  
  • Shift your awareness from your breath to your body scan. Acknowledge all your emotions, feelings, and sensations being experienced and let it be.
  • Breath into your whole body. At times you will feel tensions, tightness or heaviness and allow to soften it if you can and let it be if you cannot.
  • Be kind to your anxious thoughts. If it seems that even after doing the body scan and mindful breathing, we are continuing to have the anxious feelings, give attention to those feelings and know what is being felt.
  • Walk into your feelings with kindness and calmness. Very gently feel the feeling of fear with awareness, no need to analyse your fear. Just feel the feeling of anxiousness, fearful, worrying and let it be – feel into the heart of fear. Acknowledge your feeling and work through with feeling of anxiety. As we learn or feelings of fear, we may discover the fundamental cause of our fear and pain.
  • Now come back to your breath. Breathing in and breathing out, with alertness. Staying present to each breath, in and out. Take a moment to thank yourself for positively turning your fear and working with them.
  1. Guided Meditation for Anxious Feelings

It is a challenging practice as it involves deliberately investigating the experience of anxiety. Listen to your inner voice to determine whether it feels right to do it at that time. Do your first practice when you feel safe and curious and have energy and time to explore your anxiety more deeply.

The Benefits of Meditating

People are now more attracted to practice meditation as they discover its increasing benefits. It is a very beneficial way to reduce stress, improve concentration and helps the whole body with a range of different conditions.

Meditation assists in reducing high blood pressure, calms the mind, positive mood and outlook, healthy sleeping patterns and increases pain tolerance. The habitual process of meditation trains your mind to focus and redirect your thoughts and increase awareness of yourself and your surroundings.

Physical Benefits of Meditation

  • Feeling less anxious, the panic attacks, tensed muscles and other symptoms of anxiety are not felt often or not at all felt.
  • Reduces your blood pressure, you will feel calmer and less likely to indulge on wrong foods which will decrease the level of unhealthy cholesterol in your bloodstream – reduces the chance of having stroke or heart attack.
  • Getting better sleep – easily falling to sleep and staying asleep for longer period. Feeling better rested when you wake up.
  • Improves your athletic performance – staying more focus to your goals and track with working toward your goal.
  • Meditation can put an end to your addiction to drugs and alcohol.
  • As you age, your mind will be sharper, and you will feel stronger.

Mental benefits of Meditation

It has been proven that regular meditation helps you deal with emotional issues.

It can:

  • Helps in dealing with anxiety and other severe conditions like Post-traumatic stress disorder (PTSD).
  • Helps in focusing on the present – can move on easily from past upset situations or stop worrying about what is yet to happen.
  • Makes it at ease to deal with stressful situations
  • Enables you to maintain your ongoing focus – able to focus on the current issues without being distracted.
  • Enhances the symptoms of depression – it has been proven as useful as medications and without any severe side effects.
  • Improves your mental intelligence – you will know what you are feeling and better able to divert your negative emotions and be more considerate to those around you.
  • Helps you walk through your fears and phobias.

Everybody has different reasons for meditating, whether it be to reduce job stress, any kind of anxiety, minimize physical pain, improve relationship or to define life’s direction. Through meditation, we can understand the nature of anxiety and what it does to the mind and comprehend what causes it and then find ways to avoid falling into that trap again. All in all, meditation provides immediate relief and we can get to the core of anxious feeling and make great changes.

Agoraphobia – Causes, Symptoms & Treatment

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Agoraphobia – Causes, Symptoms & Treatment

Agoraphobia is an anxiety disorder that reveals itself as a fear of situations that can cause feelings of helplessness, embarrassment, panic, and being trapped. This disorder causes symptoms of a panic attack, even in people with no history of such attacks. It can cause nausea and rapid heartbeat. For some people, these symptoms can arise simply by anticipating an unsavoury situation.

Agoraphobia can get so severe that it can cause people to avoid doing regular activities like going to the bank, being in a crowd, on a bridge, or even staying outside alone. In this post, we will consider the causes, symptoms, and treatment of agoraphobia.

Quick Facts on Agoraphobia

  • It might occur after suffering a panic attack.
  • Agoraphobia manifests in different forms, including fear of open spaces, elevators, and leaving home.
  • It can come with physical symptoms like nausea, dizziness, and shortness of breath.
  • Agoraphobia can be treated.

What is Agoraphobia?

The word Agoraphobia is derived from the Greek word ‘Agora,’ which connotes a market or place where people are gathered. Agoraphobia is usually confused with a dread of open spaces, but it is more complicated than that.

As the name implies, anxiety disorders are a constant feeling of stress and anxiety and they can worsen over time. A panic disorder that usually triggers agoraphobia occurs when a person feels sudden dread without any apparent cause of said terror.

Symptoms of Agoraphobia

There are several symptoms of this disorder.

The common ones are:

  • Fear of leaving the house for long periods
  • Fear of being alone in a crowd
  • Fear of losing control in outside spaces
  • Fear of enclosed spaces like an elevator or car
  • Tremendous anxiety or agitation
  • Detachment from others

Agoraphobia often goes hand in hand with panic attacks. Thus, a person who has agoraphobia might suffer physical problems like:

  • Chest constrictions
  • Shortness of breath
  • Shaking
  • Rapid heartbeats
  • Chills
  • Diarrhea

And agoraphobia is a vicious cycle: stressful situations cause a panic attack, and the memory of the panic attack increases the fear of being in such circumstances.

How Agoraphobia can affect the sufferer’s life?

As you can see, it is a debilitating condition that can affect the sufferer’s quality of life. Although sufferers often know that their fear is irrational, they cannot do anything about it no matter how hard they try.

This phobia can change sufferers’ behaviour and affect their performance in school, work, or other aspects of their life. It can make them depressed and sad and can even make them contemplate suicide. Some sufferers turn to substance abuse. And a recent study shows that agoraphobia can lead to inflammation which can increases the chances of heart disease and atherosclerosis.

Causes of Agoraphobia

As with several other phobias, the exact cause of agoraphobia is unknown. Nevertheless, research shows that some factors increase the chances of suffering agoraphobia.

Some of these factors are:

Agoraphobia occurs in more women than men and often starts at age 20. However, these are the average statistics: It can happen at any age before or after age 20.

Agoraphobia Diagnosis

How is this phobia diagnosed?

Usually, a person who feels he has agoraphobia has an interview with a healthcare professional – often a psychiatrist or someone in the profession.

The professional will assess the symptoms based on different parameters. Family members or friends may describe the sufferer’s behaviour to help with diagnosis. Sometimes, a physical exam might be done to eliminate the chances of other conditions with similar symptoms.

Within the Diagnostic and Statistical Manual of Mental Disorder 5, the criteria for diagnosing agoraphobia include stress or extreme terror at being in two or more of the following circumstances:

  • On public transportation
  • In an open place
  • In enclosed spaces
  • In social gatherings
  • Away from the house alone

It might also include:

  • Overblown fear of actual danger
  • Avoiding situations or needing the help of someone to face the situation
  • Long-term phobia

Agoraphobia Treatment

While agoraphobia can be debilitating, the good news is that it can be treated successfully. There are different ways to treat it, and most professionals combine one or two treatments to achieve a positive result.

  • Therapy

There are three therapies mainly used to treat this phobia – psychotherapy, cognitive-behavioural therapy (CBT), and exposure therapy.

  • Psychotherapy

Talk therapy has proved to be an effective treatment for different types of phobias, including agoraphobia.

It involves talking regularly to a mental health professional. Talking can help the sufferer disclose the fears and issues that contribute to the phobia.

In some cases, it is coupled with medication. Psychotherapy is a temporary treatment and it can be stopped once you can deal with the cause of your fears.

  • CBT

CBT is the most common treatment for agoraphobia. It helps the sufferer to understand how they feel and view agoraphobia. It also allows sufferers to replace thoughts of dread with peaceful, helpful ideas that can drive the fear away.

  • Exposure therapy

In this treatment, you are exposed to the situations that trigger agoraphobia in a controlled environment. This gentle and slow exposure can help you to lose the fear gradually. They serve as hormone medication.

Some drugs can help with agoraphobia. Some of these include Paxil, Prozac, Elavil, Pamelor, Xanax, Klonopin, and Effexor. Inhibitors, anti-depressants, and anti-anxiety medication. You’ll probably use these medications for six months or one year. If you get better, the doctor might start limiting the dosage.

  • Self-help

You can help yourself, to an extent, by changing your lifestyle. Some of the things you can try are:

  • Exercising regularly
  • Having a healthy, balanced diet
  • Practicing meditation or deep breathing exercises to reduce stress and fight panic attacks.

Concluding Thoughts

It might not be possible to prevent agoraphobia. But with early detection and treatment, you can fight it and get better. While there is no definitive cure, early implementation of the procedures discussed above can help minimize the symptoms and help you gain control of your life.

9 Best Selling Books on Anxiety

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9 Best Selling Books on Anxiety

What are some anxiety books best sellers? What books can I read to overcome anxiety and live a more content life? These could be some of the questions you may be asking yourself. Know that you are not alone as there are several individuals trying to cope with anxiety disorders everyday. It is a common mental illness in U.S. impacting 40 million adults each year.

Undoubtedly, having anxiety can be a demanding, painful, and an isolating experience, but if there’s any positive take from years of rise in reported anxiety and depression, it is that there is an increasing number of great writing on the subject. Certainly, self-help books are not an instant cure or replacement for treatment but these books can offer invaluable insight and recommend effective techniques for improving your mind-set. Below you will find 9 anxiety books best sellers that you or an anxious person you know might find informative and even life changing.

1. The Anxiety and Phobia Workbook by Edmund J. Bourne PhD

The Anxiety and Phobia Workbook by Edmund J. Bourne PhD

The revised and seventh edition by Edmund J. Bourne PhD is an evidence based workbook containing a broad array of coping skills to deal with different anxiety disorders and panic attacks. It is one of those books recommended by therapists worldwide for individuals battling anxiety and phobias. The workbook consists of the utmost effective skills for evaluating and treating anxiety, you will find a great deal of tools for calming anxiety, ways of putting a stop to negative-self talk and learning to take command of your anxious thoughts. It also includes:

  • Techniques for relaxation and breathing
  • Fresh research on exposure therapy to manage phobias
  • Useful tips on mindfulness, nutrition, exercise and lifestyle changes which will impact anxiety

The Anxiety and Phobia Workbook has been written by an expert in cognitive behavioural therapy (CBT) field with the latest clinical research which intend demonstrates the books credibility. In a phased manner, the workbook outlines treatment approaches for agoraphobia, panic disorders, obsessive-compulsive disorder (OCD), generalized anxiety disorder (GAD), worry, post-traumatic stress disorder (PTSD), and fear. In addition, this revised version also has new information on avoiding relapse after effective treatment and recent updates on medication and more.

The workbook can be used on its own or in conjunction with therapy. What is most appreciated is the how comprehensive the workbook is and assists a great deal in getting you back in control of your life. The Anxiety and Phobia Workbook is a great resource for the spouses, family or friends of people who experience anxiety as they too can gain an understanding of the disorder and learn how they can be supportive during periods of heightened anxiety or panic attacks.

2. Dare: The New Way to End Anxiety and Stop Panic Attacks Fast by Barry McDonagh  

Dare: The New Way to End Anxiety and Stop Panic Attacks Fast by Barry McDonagh

This is a comprehensive guide for individuals who think that life without anxiety and panic attacks is impossible. The author bases the book on science and his personal experience in assisting anxiety sufferers, revealing his utmost effective technique called DARE. The tools, factual information, exemplary scenarios and thorough explanations in this book are simple and indeed motivational as it inspires you to take the step and change your life.

In this comprehensive anxiety guide you will learn:

  • Tools to help put a stop to panic attacks and feelings of general anxiety
  • To face any anxious situations which you could be avoiding
  • To cease anxious or intrusive thoughts
  • To use the appropriate supplements for anxiety relieve
  • Enhance your confidence and boost self esteem
  • Tips to be free of anxiety to get a good night’s sleep

The book also comes with additional resources, like access details to App for your smartphone together with four audios for anxiety relief.

3. Hardcore Self Help: F**k Anxiety by Robert Duff Ph.D

Hardcore Self Help: F**k Anxiety by Robert Duff Ph.D

This is certainly not the traditional self-help book and is likely not for everyone. However if you like honest hard truth, straightforward advise and don’t mind some strong language then this anxiety book will be great for you. The author talks more like a friend or a fellow mate who also suffers from anxiety. Not only does this book provide coping mechanisms but makes you feel like you have someone to talk to.

The material is not exactly brand new as there are other anxiety books with same coverage, but what makes this anxiety book stand out is the distinctive delivery of the details in an easy going manner. The absence of scientific jargon makes this book highly legible and able to reach everybody.

4. The Highly Sensitive Person: How to Thrive When the World Overwhelms You by Elaine N. Aron 

The Highly Sensitive Person: How to Thrive When the World Overwhelms You by Elaine N. Aron

This is a ground-breaking book by Dr. Elaine Aron. Being a highly sensitive person herself and a clinical psychologist, she provides detailed understanding on how to recognise this trait in yourself and use it to your advantage.

In this book you will discover:

  • Self-assessment tests to identify your specific sensitivities
  • Ways you can re-evaluate your past experiences in a positive light
  • Understanding and awareness on how high sensitivity affects relationships both personal and at work place
  • Guidelines on how you can deal with over-arousal
  • Information on medications available and when is the right time to seek help

Suffering from anxiety does not necessarily mean you are a Highly Sensitive Person, as well as people who are Highly Sensitive are not always anxiety sufferers. However, there is a lot of overlap. There is a high chance that a Highly Sensitive Person will be overwhelmed and feel anxious in social situations. Therefore it is vital to understand oneself and identify if there is a need to treat common anxiety or to effectively balance your life to avoid getting too overwhelmed.

5. Feeling Good: The New Mood Therapy by David D. Burns 

Feeling Good: The New Mood Therapy by David D. Burns

Just as the title states, the book is all about “feeling good”. Dr Burns has written a great anxiety book by providing tools for controlling anxiety. He explains exactly how to use cognitive therapy techniques to be free from negative thoughts and reduce depression. One can say with confidence that Dr. Burns has done a great job writing the best substitute to a real therapist. Feeling good is a comprehensive book and is filled with exercises for the reader to engage in, you can probably compare this book to 3 months with a CBT therapist.

In the present time it is extremely easy to let feelings like low self-esteem, anxiety, pessimist thinking and guilt keep us down and make us feel sad and lonely. Feeling Good: The New Mood Therapy, one of the anxiety books best sellers outlines several ways to handle these negative emotions.

The book communicates to its readers on:

  • How to constantly feel good every day
  • Ways on how you can deal with guilt
  • The reasons for mood swings and how one can address them
  • Learning to tackle negative emotions
  • Approaches to take to build self-esteem
  • Effective ways you can manage criticism and unfriendliness of others

6. The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points by Alice Boyes PhD 

The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points by Alice Boyes PHD

Do you frequently end up over analysing situations? Constantly worrying and only picture the worst imaginable outcome? Are highly self-critical and consider yourself a failure for anything you do that’s a little less than perfect? If any of the above situations resonate with you, you are most likely suffering from certain level of anxiety. Though decreasing your anxiety level to zero is not possible, what The Anxiety Toolkit can teach you is how to effectively manage these symptoms.

Dr. Alice Boyes has successfully interpreted evidence based tools from therapy clinic into techniques and tips you can apply in your daily lives. She has written an interactive book which provides an in depth detail on the causes of anxiety and clear steps to take to decrease this significantly. What makes this book stand out is that it inspires you to follow-through and action whatever you have learned.

7. Getting Over OCD, Second Edition: A 10-Step Workbook for Taking Back Your Life (The Guilford Self-Help Workbook Series)  by Jonathan S. Abramowitz 

Getting Over OCD, Second Edition: A 10-Step Workbook for Taking Back Your Life (The Guilford Self-Help Workbook Series) by Jonathan S. Abramowitz

According to ADAA, obsessive compulsive disorder (OCD) impacts 2.2 million adults, or 1.0% of the U.S. population. If you are one of them then this book can be an effective tool for you. Getting Over OCD comes highly recommended as the author, a leading OCD specialist, Jonathan S. Abramowitz has innovatively presented powerful approaches and techniques that you won’t get from other OCD books. He has made the process simpler by spending an appropriate amount of time in assisting the readers to improve their thought process first before leaping into changing habits.

The workbook is comprehensively updated and based on cognitive-behavioral therapy (CBT) which is an effective treatment of this anxiety disorder. The workbook Getting Over OCD will assist you in:

  • Understanding just how OCD affects your body and mind
  • Overcoming obsessional thoughts and compulsive behaviours
  • Finding relief from your intrusive thoughts
  • Getting rid of compulsive rituals
  • Mitigating anxiety and enhancing your relationships
  • Developing a tailored plan for change

8. Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn and Thich Nhat Hanh

Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn and Thich Nhat Hanh

Based on Jon Kabat-Zinn’s well-known mindfulness-based stress reduction program, this book has breakthrough work on mindfulness, meditation, and healing. Full catastrophe living demonstrations ways you can use medically proven mind-body techniques from meditation and yoga to alleviate stress and form better balance of body and mind. By incorporating these mindfulness practices in your life, you can learn to manage lasting pain from illness and stress-related disorders, significantly decrease anxiety and feelings of panic, and advance the overall quality of your life and relationships.

Stress is all around us and more often than not it gets inside us, drains our energy, deteriorates our health, and makes us susceptible to anxiety and depression. This book is suitable for both young and the mature or any person wanting to live a better and stable life in the present time.

9. Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry by Catherine M. Pittman & Elizabeth M. Karle

Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry by Catherine M. Pittman & Elizabeth M. Karle

Psychologist Catherine Pittman and author Elizabeth Karle have provided a remarkable, evidence-based solution to overcoming anxiety. This book takes a close look at the brain, exploring the two sections of the brain called amygdala and cortex. The purpose of explaining how these areas in the brain work is to provide the readers with power to be able to change the way they respond when they encounter anxiety, worry, panic or fear.

Anxiety begins in the brain, not the situation

Some of the learnings from Rewire Your Anxious Brain include:

  • Reasons why you sometimes cannot think when anxiety, panic or fear take over
  • How to get past a panic attack quicker
  • Ways in which your past affects your anxiety in the present
  • How any object can end up producing fear in someone
  • Triggers and how they impact your anxiety, worry, fear or panic

This book will provide a greater understanding of how anxiety is created in the brain, therefore as a result, you will feel motivated to overcome it.

Final Thoughts

While the above listed anxiety books best sellers will assist you in understanding anxiety disorders and its coping mechanisms, you may still be wondering if these will actually help you with your anxiety? The answer to this really depends on the fact if you are reading a book with expectation of being “fixed” by merely reading it or you intend to action the learnings. Therefore yes, these books are beneficial as a starting point as it will give you perspective on what your anxiety is and where it comes from. These books will make the work a little easier, but you still have to do the work.

Books on Anxiety and Panic Attacks

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Books on Anxiety and Panic Attacks

Often people use the term ‘’anxiety attack” and “panic attack” interchangeably thinking it is the same thing because some of the symptoms of both attacks are similar which includes a rapid heartbeat, shortness of breath and dizziness. However, panic attack and anxiety attack have different features.

Panic attacks are a sudden surge of extreme fear or discomfort associated with other physical and mental symptoms. A panic attack comes out of the blue without any warning and it maybe a one-time incidence although people can experience it on a repeat mode. During a panic attack your heart pounds faster, unable to breath, feeling crazy or dying, feeling endangered or unable to escape, thus, triggering your body for a fight-or-flight response. It can occur as part of another disorder such as panic disorder, depression, or social phobia.

Anxiety attack is the buildup of high amount of stress that it reaches a level where it becomes overwhelming. It intensifies over a period and associated with extreme worry about some possible danger—whether real or perceived. The body’s fight-or-flight response is triggered when you are facing a challenging situation, under pressure or feeling threatened. The symptoms of anxiety may include, difficulty in breathing, restlessness, disturbed sleep, increased heart rate and dizziness.

Some of the common treatment of panic, persistent anxiety, or both includes therapy, prescribed medication, or self-help strategies.

Self-help books is a good way to learn about new techniques or try things that have worked well for others. Below are the books on anxiety and panic attacks that offer constructive ways to tackle both attacks.

1. Dare: The New Way to End Anxiety and Stop Panic Attacks by Barry McDonagh

Author Barry McDonagh explains how to manage your anxiety and have a powerful natural solution with a ‘Dare’ technique. The Author requests its readers to ‘Dare’ anxiety to do its worst. The book emphasizes on a new and faster way for anxiety relief by facing anxious thoughts and challenging them instead of feeding them into them and trying to ignore them. The book is based on hard science and over 10 years of helping people who suffer anxiety. The DARE practice can be used by everyone, irrespective of age or background, to live a life free from anxiety or panic attacks.

2. Hardcore Self Help: F–k Anxiety by Robert Duff

If you find the option of reading self-help books to be boring and it feels like a chore then Hardcore Self Help: F**k Anxiety is the read for you.  The main philosophy of this book is that the reader should not feel like a chore while reading this book. The author Robert Duff communicates bluntly and weaves swearing, humor along with loads of helpful and actionable information. The author talks to you like a friend and helps to learn about anxiety and how to find the weapon within yourself to eliminate it for good.

3. From Panic to Power: Proven Techniques to Calm Your Anxieties, Conquer Your Fears, and Put You in Control of Your Life by Lucinda Bassett

The author Lucinda Bassett shares personal techniques to fight back against anxiety and regain the power of her own life. Often panic attacks make you feel powerless and out of control. She provides an effective program, that teaches how to think differently and respond in a less anxious way. She offers skills and methods to transform anxious thoughts and negative self-talk and anxieties into positive energy and newfound freedom. Her approaches allow gaining a new understanding of themselves and their challenges when dealing with anxiety and disparaging worry habits into recently revealed compassion and confidence.

4. The Anxiety Solution: A Quieter Mind, a Calmer You by Chloe Brotheridge 

This book is for anyone who is looking for Anxiety Solution to become calmer, happier, and more confident young woman.

This book by Chole Brotheridge is for every anxious woman being at home, school, or at work, on their own or social situations – anyone who will benefit from anxious mums to worried teens. It also provides simple and easy to understand and learn actionable techniques that will make a significant change in your life.

I know what it’s like to be stuck in a cycle of anxiety. I used to feel as though fear and worry were a permanent part of who I was . . . but I’m here to tell you that it doesn’t have to be this way. The truth is, your natural state is one of calmness and confidence – and I’m going to teach you how to get there.

With her own personal experience and latest scientific research, the Author created a program which helped thousands of women to overcome fear and stress. This book provides simple powerful practical tools that help manage your anxiety symptoms and stay feeling better.

From identifying indicators of anxiety to understanding its root causes, Chloe takes a greater methodology to see anxiety in this modern world and what steps to be taken to better manage it. it shows how to take control of your life if you are facing social media pressure, perfectionism, or fear of failure.

Chloe takes an in-depth look at anxiety in the modern world and the steps we can take to manage it. Whether it is social media pressure, perfectionism or fear of failure, this book will show you how to regain control of your life. It provides easy practical methods such as meditation tips, breathing exercise and a self-care diary for curtailing anxiety.

This book is a solution if you want to spend less time worrying and restore your confidence and regain control of your life again.

5. How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety by Ellen Hendriksen

Around 40% of people envision themselves as shy. Social anxiety is not just feeling shy or awkward or being fine with your friends but just cannot speak up in a meeting or gatherings – its more than just that. The author and clinical psychologist Ellen Hendriksen teach cognitive behavioral therapy to manage social anxiety to regain control of your life. Through her in-depth science, solid tips, and stories of real people who have risen above their social anxiety, she recommends some innovative ideas on how to overcome social anxiety.

Dr. Hendriksen went through the same obstacle of social anxiety and dedicated her whole career to help her clients going through the same. With her experience and knowledge, she manages to show the reader the root of anxiety and what causes it, and how you can revamp your mind with your behavior and shake off the dark clouds of fear and boost your confidence. Through her techniques, you will be able to think through the thrill of anxiety and feel comfortable in any situation, and knowing your true self is enough.

6. Pill – I have anxiety.: Emerging Methods on How to Control Anxiety and Panic Attacks. Regain your Happiness and Find Freedom from Depression, Stress, and Procrastination by Carl Bene

This is the right book for you if you are looking for the following:

  • Conquer anxiety and fear
  • Looking for more peace and relaxation
  • Seeking natural cures to disable panic attacks

It is normal to worry and be afraid about anything – do it for the right situation and the right amount. The outcome of an overdriven fear is a panic attack which usually feels like a heart attack. Panic attacks affect billions of people around the globe and the occurrence of panic attack differs in all people.

With many natural remedies and without medication people can overcome panic attacks if applied correctly and regularly. The key to control anxiety, phobias and panic attacks is to overcome your fear.

With author Carl Bene’s personal experience and years spent in studying and researching came up on new techniques on how to overcome social anxiety. This book covers a range of things on panic attack such as: symptoms of the attack, differentiate with other types of anxiety, strategies to overcome, tips to prevent, ways to manage panic attacks, different types of exercises and medications and many more. This book helps and guides you on different possible ways to overcome panic attacks and live a normal happy life. It teaches you how to use natural methods effectively to treat and cure this attack.

7. Anxiety and Panic Attacks, Cognitive Behavioral Therapy, Bipolar Disorder 3 in 1: A Guide to Overcoming Severe Anxiety, Controlling Bipolar Disorder and Panic Attacks by Herman Kynaston & Xavior Trafford 

Often people find themselves being venerable and weakened by anxiety that is at a point out-of-control. Due to anxiety and panic people leave in constant state of fear making their lives cripple. This book is a guide to put them on a healing path. The first step is to understand your fear; thus, you uncover the main reasons why your body is reacting in such deemphasizing. The author takes you on many facets of anxiety to understand and find ways for disorder. This guide teaches you to learn the following:

  • What is anxiety and why triggers panic attack
  • The important things you focus on curing anxiety
  • Practical strategies to lower your anxiety
  • Physical, emotional, and mental recovery techniques
  • The fallacy and illusions that fuel modern anxiety and panic
  • Building a personal recovery action plan
  • Managing stress and the obstacles life throws at you

Discover many ways you can stop yourself getting in the sphere of anxiety and its negative impacts. A life of calm, simplicity and control is within your reach. With this helpful guide recover yourself from anxiety and panic and live a stress-free life.

Final Thoughts

Finally, if you are here hunting online for books on anxiety and panic attacks on people who have lived these experiences like yours then you must be knowing how exhausting and painful these disorders are. It is very frustrating when people close to you do not have anxiety or panic attack and they do not understand those anxious feelings and reactions. There is no doubt that these disorders are very challenging, painful, and isolating experience. The good thing is that people are now sharing their experiences and research. You might find the above books on anxiety and panic attacks informative, insightful, and even life-changing.

Best Books on Anxiety

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Best Books on Anxiety

Consider this statistic: In the United States, 5.3% of the total population will at any given point in time have depression, and the lifetime risk is 7-8% in adults, higher for women. About 40 years ago, the average age for onset depression was 29.5%; today it has halved to 14.5 years. Although the rates differ around the world, the incidence of depressive illness has risen dramatically since 1990.

Against this backdrop, many scholars have attempted to write and establish various methods of treatment such as cognitive therapies to explain why anxiety and depression happens. Some of these anxiety self-help books on amazon provide life-changing insights into how our thoughts and emotions interact.

1. Overcoming Anxiety: A Self-Help Guide Using Cognitive Behavioral Techniques by Helen Kennerley

This book is on national books for prescription. An updated edition of the best-selling anxiety book provides self-help program, written by Helen Kennerley. Helen is a UK based consultant psychologist with Oxford Cognitive Therapy Centre, specializing in anxiety, childhood trauma and eating disorders

Overcoming Anxiety outlines a range of anxieties and fears including panic attacks, phobias, obsessive-compulsive disorder (OCD), and generalized anxiety. The author covers the nature of anxiety and stress and accordingly provides an extensive self-help program with monitoring sheets in line with Cognitive Behavioural Therapy.

The readers of the book claim that the book presents a helpful plan for managing anxiety. What do the users of the book say:

  • It outlines affordable and simple steps that can be followed by anyone going through anxiety and depression;
  • Assists in identifying the unhelpful cycles and thought patterns going on in my head. It’s not an overnight fix although, the book gives critical insight into the reasons that causes anxieties and provides techniques to overcome;
  • The technique, if followed by the users boosts confidence. The book reader claimed that after reading this book one of her friends was visible getting more confident, to the point where she was able to stand in front of people and speak during their group presentation.

2. I’m OK – You’re OK by Thomas A. Harris

I’m OK – You’re OK was featured as one of the pop psychology booms of the 1960’s and 1970’s as the demand for the book was tremendous changing lives of millions, selling over 10 million copies.

The author Thomas A. Harris used Eric Berne’s work on Transaction Analysis as a basis for his own. The book focuses on the three internal voices that speak to us all the time in the form of archetypal characters: the Parent, the Adult, an the Child.

What does it take to be “OK”?

Harris observed that children, by virtue of their inferior power in an adult world, learn that “I’m not OK, whereas you, being an adult, are OK.”. Every child learns this even if they have a happy childhood, and many adults only overturn this basic decision after their parents pass on. Yet the important thing is that if we try, we can change that position. The book attempts to explain how we can understand other people’s behaviour better before making a judgement.

I’m OK – You’re OK provides a key for letting us out of a mental prison that we may not even have known we inhabit.

3. Feeling Good: The New Mood Therapy by David D. Burns

“If you’re willing to invest a little time in yourself, you can learn to master your moods more effectively, just as an athlete who participates in a daily conditioning program can develop a greater endurance and strength”

This anxiety self-help book outlines the key criteria to release yourself from your emotional prison. The answer is articulated as:

“Your thoughts create your emotions; therefore, your emotions cannot prove that your thoughts are accurate. Unpleasant feeling merely indicate that you are thinking something negative and believing it. Burns concludes that our emotions follow our thought patterns as naively as baby ducks follow their mother.

In his work at the University of the Pennsylvania as psychiatric Burns worked with pioneering cognitive psychologist Aaron T. Beck who believed that depression and anxiety was simply a result of illogical and negative thinking. And by consciously correcting once twisted thoughts, one could get back to normal.

When the author tried this new treatment for depression named cognitive therapy, he was amazed at how many of his chronic patients were relieved of their destructive feelings. He claimed that people who had been suicidal a couple of weeks earlier now looked forward to rebuilding their lives.

Prescribing books like Feeling Good to people who are suffering from mental health issues is called “bibliotherapy” and Burns is ranked highly by professionals.

4. Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfilment by Martin Seligman

Martin Seligman noted that the science of psychology has always focussed on what is wrong with people and rarely gives attention to finding out what makes people happy or fulfilled. His work on feelings and helplessness and pessimism led him to research optimism and positive emotion, and how their presence could be increased in people’s lives.

Through this book, the author attempts to teach us about leading good and meaningful life. Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfilment collates hundreds of research findings and makes various interesting points about some of the factors that conventionally thought to bring happiness. A few of them encompass the following:

Money:

A study concluded that people’s happiness does not increase on par with extra wealth. Seligman notes that materialistic people are not happy.

Marriage:

In a survey of about 35,000 Americans over a period of 30 years, the National Opinion Research Center found that 40 percent of married people are were very happy. He found that nearly all very happy people are in a romantic relationship.

Sociability:

People who spend a lot of time alone particularly report a much lower level of happiness.

Religion:

People with strong religious beliefs are consistently shown to be happier and satisfied with life than nonreligious. These people have lower rates of depression and are more resilient to setbacks and tragedy.

Seligman argues that genuine happiness arise through the slow development of your character and not simply the factors stipulated above. Character includes wisdom, knowledge, courage love, humanity and spirituality among other things.

This amazing book goes on to discuss the importance of developing strengths and whether our part determines our future happiness. After reading this book you understand the importance of gratitude and that the path to happiness is not mystical and can only be enjoyed by other people – the paths to it are clearer than ever.

5. A Guide to Rational Living by Albert Ellis

“If we know how we generate negative emotions through particular thoughts, especially irrational ones, we have the secret to never being desperately unhappy again”

A Guide to Rational Living is categorized as one of the most enduring books in popular psychology literature, selling over a million copies. The author brought to public attention a new form of psychology – rational emotive therapy (RET), which implies that emotion does not arise as a result of repressed desires and needs but directly originates from our thoughts, ideas, attitudes, and beliefs.

This book helps anyone to understand how their emotions are generated and more importantly how a reasonably happy and productive life can be yours through discipline. The book touches on topics such as lessening the need for approval, conquering anxiety, how to be happy though frustrated, and eradicating the fear of failure.

Conclusion

Could reading a book be as effective, or even better than drugs or psychotherapy in helping people with anxiety and depression? It is definitely worth trying. As one of the well-respected professionals in this field points out in Feeling Good, revised edition that his books cost about the price of two Prozac pills, and the upside is that there are no side effects.

10 Natural Anxiety Remedies

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10 Natural Anxiety Remedies

If you are looking for natural anxiety remedies, then you have come to the right place. We realise that not everyone wants to pop pills to relieve stress and anxiety, and that is why we have provided this article.

Is all Anxiety bad?

Not all anxiety is bad. It is only natural to face some anxiety before going for a job interview, going on a first date, or writing a test. A healthy level of anxiety protects us from danger. However, constant anxiety can be destructive.

We live in anxious times. Many are still reeling from financial problems, trauma, sickness, and human-made disasters. Isolation from friends and family due to Covid-19 has taken a toll on many people’s mental health.

If you face constant anxiety, you have to act now before it becomes worse and takes control of your life.

In this article, you will learn about several natural anxiety remedies that can help you.

Vitamin Deficiencies that can cause Anxiety & Depression

A deficiency in Vitamin B-1 and B6 can cause anxiety and depression.

Vitamin B-1 is known for its calming effect – that is why it is also known as the “anti-stress” vitamin. This vitamin can be found naturally in whole grains and legumes.

Vitamin B6 helps in producing serotonin and norepinephrine – two hormones that affect how you feel.  It can be found naturally in brown rice, whole grains, legumes, chicken, fish, and dairy products.

Natural Anxiety Remedies

The natural solutions proffered here are safe to use with medical therapies. However, changing your diet and taking supplements can interfere with your anti-anxiety medication. Therefore, before trying these natural anxiety remedies, we recommend that you see a doctor.

Exercise

Exercise is an excellent way to keep in shape – in both body and mind. It helps you to burn, not just physical calories, but mental ones as well.

The good thing about staying active through exercise is that it doesn’t help you only temporarily: it keeps you feeling great even hours after working out. Exercising doesn’t mean you have to lift weights or even hit the gym. You can perform relaxation exercises in your apartment.

Exercise three to four times every week, and you’ll likely discover that you do not feel as stressed as you used to.

Meditate

You alone with your thoughts might not feel like a good combination. However, meditation can significantly help to reduce anxiety. A John Hopkins University research claims that meditating for 30 minutes every day can be a natural anxiety remedy.

During meditation, you work actively to eliminate the troubling thoughts from your mind and replace them with peace and calmness. There are several meditation styles, for example, meditation during yoga or during progressive muscle relaxation. 

Write

Expressing your anxiety is one way that can help you to manage it. Writing can help you to examine and sift your thoughts. By writing, you can focus your thoughts to empowered and action-oriented thoughts which can help to reduce your anxiety.

Thus, you can have a diary or journal and write in it whenever you feel overwhelmed by anxiety.

Cultivate Time-Management Skills

For many people, their anxiety is time-related. Obligations at work, to the family, and health can cause anxiety. However, by having a plan in place and managing your time and next actions can help keep this anxiety away.

Time management strategies, such as the Pomodoro Technique can help you focus on the task at hand without worrying about other things.

Ditch Alcohol and Smoking

Alcohol naturally relaxes the body and mind. A glass of alcohol can help you relax when nervous – at least at first. However, it is not a solution to your anxiety. Once the buzz is over, however, the anxiety can come back even worse!

Smoking is similar to taking alcohol. Many smokers smoke whenever they feel anxious. However, just like its liquid cousin, smoking is a temporary fix. Some researchers say that early smokers are liable to create anxiety disorders later in life. And the chemicals in cigarettes, especially nicotine, can affect the brain’s pathways that control anxiety.

Sleep Better

Having a good night’s rest can work wonders for your anxiety. Therefore, you should strive to get at least seven hours of uninterrupted sleep every night.

There are tips to help you get much-needed sleep at night. These include:

  • Stop using electronic devices like your phone in bed
  • Do not watch TV or read in bed
  • Don’t eat large meals, smoke, or indulge in caffeine before bedtime
  • Keep your room cool and dark

Applying these tips can help you to sleep better at night.

Eat Healthily

A healthy diet is one of the best natural anxiety remedies.

Eating junk foods or foods rich in artificial flavouring, colouring, and preservatives can cause mood swings in some people. You can also suffer mood swings if you have low blood sugar levels or are dehydrated.

A healthy diet contains nutrients that ensure that the right hormones are released by the brain to make you feel good.

Aromatherapy

This is a form of therapy that uses sweet-smelling, soothing plant oils to ease anxiety and stress. These oils can be breathed in directly, added to an air diffuser, or even added to your bath. Some people prefer some smells to others, so you can experiment with different scents until you find that which soothes you. Some of the popular oils include lavender, grapefruit, and sage. You can find other herbs as well as herbal teas discussed in the next point here.

Aromatherapy has been found to:

  • Relax the nerves
  • Improve sleep
  • Improve mood
  • Slow down the heart rate
  • Lower blood pressure

All of which are important in reducing anxiety.

Drink Herbal Tea

Herbal teas are excellent natural anxiety remedies.

The process of making these teas is soothing for many, but it is most effective when drunk. Some of the teas contain components that help to reduce anxiety. For example, Chamomile tea has been found to change cortisol levels. Cortisol is a stress hormone.

Get a Pet

Pets are wonderful companions that are beneficial to people with mental disorders like anxiety. They offer unconditional love and companionship. By spending time with animals, you might alleviate some stress. Dogs and cats are the obvious options, but other animals can provide support too – without triggering your allergies.

You can find more tips on natural anxiety remedies here.

Final Thoughts

Anxiety is a normal part of life. However, constant anxiety can be crippling. Take control of your life today by trying one or more of the natural anxiety remedies recommended above. You can even consult with your doctor to determine which of the ten natural anxiety remedies above is best for you.

Prenatal and Postpartum Depression

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Prenatal and Postpartum Depression

Are you, or someone you know suffering from prenatal and postpartum depression? If so, you are not alone. Statistics from Postpartum Support International shows that about 15% of women experience prenatal and postpartum depression. And prenatal and postpartum depression, also known as perinatal depression is the most common complication of childbirth.

In this post, we will look at what causes maternal depression, the symptoms, and what can be done to help any woman suffering from it.

Postpartum Depression and Anxiety

For most women, pregnancy and childbirth are some of the most exciting and happiest times in life. However, for others, it wrecks their moods, plays with hormones, and elevates anxiety.

In the past, people believed that pregnancy was a firewall from emotional disorders, but as statistics show, that is not true.

There has been plenty of attention paid to prenatal and postpartum depression in recent times, and more people are now speaking about it.

Postpartum Depression Causes

What causes this depression? Well, there are several reasons. But one major reason is hormones.

Hormones

When pregnant, a woman’s body undergoes plenty of changes – including hormonal changes. During pregnancy, the woman’s’ body secretes estrogen and progesterone in higher amounts. But after childbirth, especially the first day after delivery, the production of these hormones is reduced. Having been on a high for the better part of nine months, coming down from such a high can be a big blow to the woman’s mental health.

The hormonal change can plunge her into depression – similar to how menstrual hormonal changes can affect moods.

Another factor that causes postpartum depression is a drop in thyroid hormones. These hormones primarily help to regulate energy levels in the pregnant woman. A decrease in the production of these hormones can mean less energy, resulting in depressed moods, sleep deprivation, reduced mental alertness, and weight gain.

Mental Factors

Aside from these hormonal changes, a new mother can also face psychological stress. She might feel overwhelmed with the responsibility of caring for a child, the need to be an “awesome” mother, the loss of freedom, and other things.

When combined, these factors increase the risk of suffering from maternal depression.

How Long Can Postpartum and Prenatal Depression Last?

The duration of postpartum depression and anxiety is influenced by other forces, not solely dependent on the efforts of the person going through pregnancy with depression.

Knowing the risk factors for perinatal depression can help you plan for care if you need it. Some of the things that might put a pregnant woman at higher risk are:

  • Family or personal history of depression
  • Financial or marital stress
  • Complications with the pregnancy
  • Recent life changes
  • Birthing twins or more children
  • Thyroid imbalance

Postpartum Depression Symptoms

Normal pregnancy blues and perinatal depression have some traits in common. For example, insomnia, mood swings, and weight gain are observed in both cases. Thus, you might not be suffering from perinatal depression but simply from pregnancy blues.

What symptoms can help to identify perinatal depression? Some of them are:

  • Frequent crying
  • Severe insomnia
  • Constant low energy
  • Appetite changes
  • Sadness
  • Constant anxiety
  • Lack of connection to the baby.

If you have a history of depression, it can be even worse during or after the pregnancy.

Pregnancy with Depression

There are different types of depression that a woman feels during and after this period. These are:

  • Baby Blues
  • Prenatal and Postpartum Depression
  • Postpartum Psychosis

How is postpartum depression different from “Baby Blues”?

“Baby blues” is prevalent among pregnant women. A study shows that up to 85% of women experience this at some stage during or after pregnancy.

This experience is caused by the drop-off in the production of estrogen and progesterone 48 hours after childbirth.

For around two weeks after childbirth, a mother might suffer from the following symptoms:

  • Irritation and frustration
  • Exhaustion
  • Hypersomnia
  • Insomnia
  • Rapid mood swings
  • Anxiety

Fortunately, for most women, ‘baby blues’ is temporary, lasting between a few days or two weeks after delivery. Pregnancy Blues is a groundbreaking book that provides detailed information on pregnancy-related depression.

“Baby Blues” – what can you do?

There are ways to handle ‘baby blues.’ Some of the ways that work are:

  • Getting enough rest – you can do this by resting whenever the bay is asleep. Take naps during the day.
  • Reduce pressure – realize that you cannot do everything yourself and accept help. This will help you stop feeling overwhelmed.
  • Spend time with other people including your spouse, family, and friends
  • Exercise as much as you can.

Perinatal Depression – Symptoms & Treatment

According to researchers, the same hormones responsible for ‘baby blue’ is what causes perinatal depression. About 20% of mothers suffer from perinatal depression.

Prenatal and postpartum depression is similar to ‘baby blues.’ You suffer the same symptoms. However, the main difference is that while ‘baby blues’ last for a few days to two weeks, perinatal depression lasts for longer than two weeks.

The symptoms can range from mild to severe. Some of these are:

  • Hypersomnia or Insomnia
  • Emotional numbness
  • Loss of interest in activities you previously enjoyed
  • Severe mood changes
  • Caring too much or too little for the baby
  • Withdrawal from people
  • Failure to care for ones’ self
  • Trouble concentrating
  • Feelings of hopelessness or worthlessness

Treatment

The good news is that perinatal depression can be treated successfully. Over 80% of sufferers overcome depression and go back to feeling better. Here are some of the successful treatments.

Medication

Anti-depressants are commonly prescribed for women suffering from maternal depression. Before you use any medication, ensure that you consult with your doctor. They would recommend a safe drug that would make you feel better without harming your baby.

Nevertheless, many women are rightly concerned about taking drugs while breastfeeding and have opted for alternative treatments.

Talk Therapy and other therapies

Talk therapy has been a highly successful treatment. Aside from talk therapy, alternative therapies like massages and acupuncture have helped some women overcome their depression.

The tips recommended for curing ‘baby blues’ are also useful in overcoming perinatal depression.

Postpartum Psychosis – Symptoms & Treatment

Postpartum psychosis occurs rarely, but it is severe and requires immediate treatment. The symptoms include:

  • Extreme confusion
  • Inability to sleep even when fatigued
  • Suspicion of others
  • Hallucinations
  • Self-harm
  • Refusing food
  • Extreme anxiety

If a new mother suffers any of these symptoms, it is essential to get professional help as soon as possible.

Conclusion

Motherhood can be challenging, and any new mother can be depressed. It doesn’t make you a ‘terrible’ mother. Instead, getting help can help you care for your baby better. We hope that this article has provided adequate insight into prenatal and postpartum depression and its treatment.