Anxiety Disorder

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

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.

10 Natural Anxiety Remedies

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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 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.

Book Summary: Pregnancy Blues – What Every Woman Needs to Know About Depression During Pregnancy

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Pregnancy_Blues - Dealing with Prenatal Depression

Pregnancy Blues: What Every Woman Needs to Know About Depression During Pregnancy by Shaila Kulkarni Misri is a ground-breaking book that has seminal work exclusively focusing on prenatal depression. Pregnancy blues unravels this agonizing yet treatable illness by providing insight into the key social and biological factors that combine to create a hostile environment for depression and anxiety to thrive, as well as proposing the numerous effective treatments that exist.

Each year in the United States, well over 400,000 babies are born to depressed mothers, making prenatal depression the most under-diagnosed pregnancy complication in the country. The numbers are astonishing as the author also highlights that up to 70 percent of pregnant women go through a certain level of depressive symptoms, out of which 12 percent meet the symptoms of major depression.

Given the current global situation, this book may prove to be helpful to many to-be mothers as the novel coronavirus (COVID-19) may have added to the existing feelings of stress, anxiety, and depression. In addition to focusing on elements that pregnant women can control, they also have access to this useful resource to aid in alleviating uncertainly and stress.

Though pregnancy is considered blissful, there are numerous women out there whose excitement is often overwhelmed by feelings of fear, confusion, and sadness. Prenatal depression is seldom discussed and most often misunderstood as opposed to postpartum depression, which is well portrayed and accepted by the medical community.

This book aims to change that perception by focusing entirely on depression during pregnancy and making it a credible reference for women by including invaluable case studies and medical information.

The author, Dr. Shaila Kulkarni Misri, a prominent reproductive psychiatrist with 25 years of medical practice and research has been successful in offering hope, assistance, reformative actions, and laying the myths to rest on the subject through this book.

The fact that will particularly resonate with many is that all pregnant women are vulnerable during the course of their pregnancy. To which the author explicitly states: “If a woman (…) feels burdened rather than uplifted by her pregnancy, she should be particularly aware that while her physical health may be fine, there is something very wrong emotionally and she needs to seek help.”

Di. Misri also focuses on the cultural nuances of birth and pregnancy, she challenges the basic traditions and beliefs relating to pregnancy and motherhood by exploring the misinterpretations that have led to under-diagnosis and insufficient treatment of prenatal depression.

In the opening chapter, it is validating how the author talks about the numerous ways in which societal expectations and pressures, inner stress, and women’s distinct biology all work together to affect mental health during pregnancy.

“I believe it’s time to take off those rose-colored glasses and look at a picture of pregnancy that may not be as pretty as the one that’s been painted by the media but which is, for too many women, sadly more realistic.

Until we are willing to do that, we are unwittingly sentencing these women to continue hiding in plain sight, unable or unwilling to admit, perhaps even to themselves, that their experience of pregnancy is not what they’ve been taught to expect, and that what appears to be so joyful for others is for them a time of sadness, fear, and confusion.

These women need to know that it doesn’t have to be that way, that there is help, and that they cannot and should not be embarrassed or afraid to get the help they need.”

Noteworthy Learnings from the Book

  • Exactly how you can identify the signs and symptoms of depression-and recognise when to seek help
  • Information on the role of female hormones, explaining why women are more vulnerable to depression as opposed to men
  • How depression disguises itself in your physical complaints, such as back, stomach, or chest pain
  • The implicit connection between infertility and depression
  • The antidepressant debate, outlining the facts of specific drugs, their safety and when medication is the correct choice
  • The risks and benefits of breastfeeding and medication

In addition to above, the author also offers beneficial self-tests and resources, particulars on the alternative treatment options ranging from therapy to acupuncture and far more.

Why you should read this book?

Pregnancy Blues has a remarkable balance of clinical information in simple language, together with a multicultural perspective on birth and pregnancy. Dr Misri’s extensive experience in clinical practice and examining over 3,000 women a year in her pregnancy depression clinic adds credibility to this book.

During pregnancy, just like your body, your mind should be in a healthy state as well and this book helps to achieve just that. What can be appreciated most is how strikingly the author has given a voice to all women out there suffering from prenatal depression and assuring them comfort in their difficult time.

Prenatal depression is often masked in silence, shame, and denial, by having access to factual resources, such as this book, we can help ourselves as well as several women around us who may be silently suffering too. This book is filled with stories of women who took a step forward and transformed a potentially damaging experience into a manageable one that eventually brought them the joy of bonding with a healthy and happy baby.

Obsessive Compulsive Disorder (OCD)

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Causes-of-OCD

OCD Definition

This article will explore in-depth the OCD definition, various types of OCD, its causes, symptoms, and examples of OCD, what OCD behavior is, OCD test available, and the treatment of the disorder.

Before moving forward, let us get familiar with the acronym OCD as many of us may not be. The abbreviation OCD is short for Obsessive-Compulsive Disorder.

The following content will be worth the read as it provides simple explanations and pointers to gain further insight into the anxiety disorder. OCD has become part of the modern English jargon as it gets used by non-OCD sufferers in talks where they would be referring to someone who is too tidy, overly organized, or very particular about certain things. This misunderstanding of what OCD is stigmatizes those who actually suffer from the disorder. It is completely normal to be a neat freak, to double-check something, to enjoy organizing your closet, have an occasional violent thought, worry that you will get contaminated with germs, but the difference is that for OCD sufferers this will be overwhelming and greatly interfere with their everyday life.

To begin with, Obsessive Compulsive Disorder it is a type of anxiety disorder in which individuals experience persistent and recurrent thoughts, impulses, or images that are involuntary (obsessions) and action repetitive and ritualistic behaviors that are extreme, unnecessary and distressing (compulsions).

Three Main Elements of OCD

Explained in detail are the 2 main elements; obsessions and compulsive behaviour:

Obsessions

Obsessions refer to recurring, uncontrollable, and unwanted thoughts, sensations, ideas, or feelings. Practically, everyone has unwanted thoughts at some point and it could be things like “have I forgotten to turn off the stove or the iron?” or an unwanted violent image. But the difference is if the thought is persistent and dominates your thoughts to the extent that it interrupts other normal thoughts and take up a lot of your time. It is important to identify if it is an obsession or just a normal thought.

Compulsive behaviour

Compulsions are behaviors that an individual feels the urge to keep repeating over and over again. Compulsions typically start as a technique of trying to prevent or lessen anxiety caused by the obsessive thought. Common forms of compulsive behavior in individuals with OCD include:

  • Checking – such as checking if the doors are locked or that the iron is off
  • Counting
  • Cleaning and hand washing
  • Repeating words in their head
  • Hoarding
  • Ordering and arranging
  • Asking for reassurance
  • Avoiding circumstances or places which might trigger those obsessive thoughts

It is possible to only have obsessive thoughts or only compulsions, but most individuals with OCD experience both.

The OCD Cycle

Unfortunately, these obsessive thoughts can be quite distracting and disturbing. In most instances the compulsive behavior momentarily relieves the obsessions and anxiety, for example, if you are terrified of germs then you may get into the habit of cleaning vigorously all the time. However, as this only provides short-term relief, the obsessive thoughts and anxiety typically return much stronger causing the cycle to begin again. Not being able to carry out the obsessive rituals can initiate anxiety and anguish.

The OCD Cycle

Causes of OCD

Even though there has been a considerable amount of research done, experts have not been able to identify a definite cause as to why an individual may develop Obsessive-Compulsive Disorder (OCD).

However, there are numerous theories for the possible causes of OCD, including genetics, hormonal changes, environmental factors, biological factors, personality traits, pregnancy, or specific events that can trigger the disorder in an individual. It is highly likely that these factors work together to trigger the development of OCD. Three of the risk factors are further explained below:

What Causes OCD

Whilst the cause is presently still being debated, what is not in disagreement is the point that OCD is indeed a long-lasting disorder, but equally a treatable medical condition.

It’s also imperative that we don’t become fixated on what causes our OCD at the expense of overcoming it.  Recognizing the cause won’t essentially help us overcome it, so our emphasis must continue to be on tackling the problem we have right now.

Symptoms of OCD

Below are a few OCD symptoms to lookout out for if you suspect you or someone you know may have OCD.

Symptoms of OCD

Typical obsessive thoughts include:

  • Fear of being infected by germs or spreading it to others
  • Fear of harming yourself or others by mistake. For example, fear you may set the house on fire by leaving an appliance on
  • Fear of self-harming or to others intentionally. For example, fear you may attack someone
  • Intrusive sexually explicit thoughts and images
  • Excessive apprehensions about illness, morality or religious issues
  • Excessive apprehension with orderliness, symmetry, and exactness. For example, you may feel the need to keep making sure all the labels on the tins in your cupboard face the same way.
  • Superstitions; extreme attention to something considered lucky or unlucky

Typical compulsive behaviours include:

  • Spending an extended amount of time on cleaning and washing
  • Extreme double-checking, such as appliances, locks, and switches
  • Continually checking in on loved ones to make sure they’re safe
  • Counting, tapping, repeating certain words
  • Ordering or arranging things for no specific reason
  • Accumulating “junk” such as old magazines or empty food containers

Types of OCD

Types of OCD

OCD Test

During the self-assessment phase, there are numerous different types of OCD tests and online quizzes available to help determine if there is a need for you to pursue the diagnosis and treatment of OCD with a mental health professional. The OCD test used can be shared with your physician to further your diagnosis and treatment. Mentioned below are some beneficial OCD test available:

Treatment for OCD

There are some effective treatments for OCD that can help decrease the impact it has on your life.

Treatment for OCD and Anxiety

Cognitive Behaviour Therapy and Medication

Initial treatments are considered to be Cognitive Behaviour Therapy and/or medications. Exposure and Response Prevention (ERP) is a type of CBT that has shown to effectively treat OCD. This enables you to face your obsessive thoughts and fears without putting them through compulsions.

Both licensed mental health and a medical professional will work together to develop a treatment plan involving visits to the therapist’s office a few times a week for ERP and prescribing the right medication which can alter the chemical imbalance in your brain.

Anxiety Management Techniques

Anxiety management techniques can assist an individual to effectively manage their own symptoms. These techniques can include inducing the relaxation response in the body through meditation, breathing exercises, and mindfulness. The regular practice of these techniques together with the cognitive behavior therapy treatment is the most effective.

Support Groups and Education

OCD support group allows OCD sufferers to meet in an environment that they feel comfortable and safe in and offer and obtain support. These groups help provide the perfect opportunity to learn more about the disorder and advance the social network.

Self-help tips for people living with OCD

In addition to therapy, listed below are some suggestions on how you can help yourself:

Conclusion

To conclude, Obsessive Compulsive Disorder can have a profound effect on an individual’s life and often they are embarrassed about their symptoms and try to hide them. Therefore the disorder needs to be identified by yourself by a friend or family member before you or everyone else becomes deeply involved in the rituals causing distress and disruption. Gaining knowledge from the pointers provided above on the OCD definition, various types of OCD, its causes, symptoms, and examples of OCD, OCD test available, and OCD treatment can be highly beneficial to identify the disorder and tackle it.

How to Deal With Anxiousness During a Pandemic?

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Fear is a reaction to a definite and very real threat, whereas, anxiety is a reaction to ambiguous or bizarre threats and it is absolutely essential to gain insight on how to deal with anxiousness. Anxiety is conspicuous when we believe that an unsafe or disastrous event may take place and we are automatically anticipating it. Every person at some point in time in their life experiences anxiety at their own different degree and intensity.

A pandemic is a specific and rare state of affairs. The outbreak of novel Coronavirus (COVID-19) which was  “characterized as a pandemic” by the director of World Health, (Ghebreyesus, 2020).

“It has deeply disturbed how we live and work, and many of us are feeling comprehensibly stressed, confused, and frightened. This is not just a public health crisis, it is a crisis that will touch every sector, So every sector and every individual must be involved in the fights.” 

(Ghebreyesus, 2020)

Hence, it is normal to feel anxious during a pandemic. Fear and anxiety related to a disease can be overwhelming, which could result in strong emotions in adults and children. However, for some people it is hard to control their fears which is more perpetual and happens to affect their daily lives. 

Anxiety in the course of an infectious disease outbreak includes:

  • Stress and concern regarding their own health and the health of the family
  • Change in sleep pattern and the eating style
  • Struggling to concentrate on important matters
  • Deterioration of prolonged health problems
  • Deterioration of mental health problems
  • Increased consumption of cigarettes, alcohol, or any other type of drug

The heightened anxiety during the hectic, unprecedented time is inevitable but there are ways to improve your attitude in dealing with it that can greatly reduce your overall sense of helplessness.  Instead of feeling the waves of lockdown anxiety, we could learn how to overcome anxiousness during a pandemic.

Ways to Deal With Anxiety During Pandemics

Stay informed about the news and advises from relevant authorities

It is important to know what’s happening in your area and to take the necessary precautions when required. Stay away from the fabricated information going around that makes you more anxious. Use reliable sources such as the World Health Organization, health authorities, reliable local newspaper. Avoid constant monitoring of news and social media feeds which can aggravate your anxious feeling rather than easing it. If you are feeling overwhelmed with news feeds, try cutting down your media consumption to a specific timeframe. Verify your information before passing it to others and spreading unnecessary fright.

Concentrate on things you can control

The uncertainty surrounding this pandemic includes; how everyone acts, what’s happening in the economy, when will the lockdown finish, how long we have to work from home an all the various scenarios that might occur. We start looking for incomprehensible answers for all the scenarios we might come up without actually facing them, hence, feeling flabbergasted, anxious, and drained out.

Try shifting your attention to things you can control when you feel being caught up in the distress of thinking about what might happen during this pandemic and ways to overcome anxiousness. One cannot control the harshness of the pandemic but can take steps to reduce the spread and fear of risk surrounding it. There are plenty of things people can do to control the spread, especially to the ones who are at high risk. Things that people can do to control the spread includes:

  • Keeping your hands clean at all times. Wash it with soap and water for 20 seconds or using alcohol-based hand sanitizer especially after visiting the washroom, before eating and touching your face, after coughing or sneezing.
  • Avoid touching your face, especially eyes, nose, and mouth.
  • Limit your non-essential travel and shopping, except going out to buy medicine or food. Stay home when you are not even sick.
  • Practice social distancing – avoid close contact with other people and avoid crowds and gatherings.
  • Plan your self-isolation/self-quarantine – It’s okay to be concerned about what’s happening at the workplace, school, and with other relatives and friends. Plan for what you can and being proactive can relieve some level of fear and anxiety.
  • Follow your health authorities’ recommendations and advice.

Stay connected even during self-isolation or self-quarantine

While it is very important to maintain social distance yourself from other people to condense the spread of the virus, social distancing can be its own source of stress – the worries about families and friends, particularly those who are at higher risk with job security and the upcoming financial problems. Few or no social contacts incubates anxiety and over time it builds up making it hard to contain. Also, cutting down on social interactions causes loneliness which can lead to depression. Hence it’s important to stay connected and reach out to support when needed.

Try doing video chats with your loved ones. Face-to-face chats will uplift your mental health and help in reducing stress and fear of being alone.  

Stay engaged with social media in a meaningful way to feel connected in a greater way to our communities, friends, family, and acquaintances is the best means to beat social anxiety.            

While chatting, don’t let the conversation be only on the pandemic, move out of that discussion, and enjoy each other’s company with your laughs and stories, and talk on other things of life.

It’s the right time to explore the full potential of digital technologies that will assist us to stay connected.

Take care of yourself

Good self-care helps in keeping your immune system healthy. It is important to eat a balanced diet, get enough sleep, engaging in leisure activities that will help keep you physically and psychologically healthy, and stress-free. Here are ways in which you can practice good self-care during this pandemic:

  • Go easy on yourself if you facing more than the usual depression or anxiety. You are not alone.
  • If you are stuck at home for isolation, make a routine for yourself and habit to follow it such as mealtime, work schedules, sleep time, family time, and leisure time. This will help you feel a sense of normalcy.
  • Get yourself plenty of sunshine and fresh air – you will feel good.           
  • Stay active by engaging in regular exercise – cycling, walking or hiking, yoga, or practice online exercise videos. This will, in turn, help manage your mood to release and relieve your stress.
  • Avoid using alcohol or other addictive and harmful substances/drugs to help in dealing with anxiety and depression.

Help each other during a crisis

During this time of crisis, everyone is worried about their fears and concern. A lot of people have lost their jobs or are working on reduced hours during this pandemic and they are worried about their family, financial status and when will this pandemic end. It’s important to remind everyone that we are not alone in this. Helping others will make a greater difference not only to your communities but the world at large and this will also elevate your own mental health and well-being. Panic buying by people has also made others who are not able to afford in fear of price increase or shortage of food supplies – similar to the epic toilet paper fight.

  • Try reaching out to others in need. Especially the elders or less fortunate ones.
  • Donate food/cash to help older people, low-income earners, or those who lost their jobs.
  • Being a positive influence on someone’s life in this anxious time will make you feel better about your situation.
  • Barter for a better living – helping others with what they need in return for what they can do for you will make you feel content and less anxious.

Conclusion

All in all, this pandemic is worst the world has ever faced and everyone is going through their own set of fear and anxiety and each person’s mental health is deeply affected. It is important to follow certain measures on how to deal with anxiousness during a pandemic that will help throughout this time of uncertainty.

Neurofolin – L-Methylfolate for Dietary Management of Depression

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Neurofolin

Neurofolin is an item of nourishment for the special medicinal purposes that provides nutritional support in the management of depression. The main content of Neurofolin is L-Methylfolate which is an active form of folate found to be deficient in individuals experiencing depressive disorders. It nutritionally supports by creating mood-regulating neurotransmitters such as serotonin and dopamine. Neurofolin has shown to be a promising adjunct therapy as it has successfully been used together with depression’s primary treatment, anti-depression medicine

Individuals with depressive disorders can experience a treatment that is partially effective at relieving their depression and some that cause unbearable side effects. It is likely it may be treatment-resistant depression where symptoms have not improved after being treated for depression.  In situations like this, it is best to work closely with your psychiatrist to explore options like supplementing with L-Methylfolate.

How does Neurofolin work?

Neurofolin has been precisely formulated for the nutritional support of depression management and contains 15mg of L-Methylfolate – an active form of folate.

Folate is a B-group vitamin and like all B vitamins, folate plays a vital role in maintaining the well-being of the nervous system and aids in processing fats and carbohydrates.  In addition to other health complications, folate deficiency can be associated with the development of the major depressive disorder (MDD). In fact, studies have successfully linked folate deficiency to depression.

Regular folic acid cannot cross the blood-brain barrier and need to be transformed to L-Methylfolate in the body before entering the brain, Neurofolin, on the other hand, contains the L-Methylfolate which avoids this step and directly crosses the blood-brain carrier. Once in the brain, L-Methylfolate helps to produce a vital cofactor called BH4 which is involved in the creation of key neurotransmitters dopamine, serotonin, and epinephrine that is found to be deficient in individuals with major depressive disorder.

What are the Benefits of Neurofolin?

  • Provides access to faster and an active form of folate
  • Proficient strength as it is available in 15mg doses
  • Provides brain and mood support as L-Methyfolate is significant for the production of neurotransmitters related to sleep, concentration, energy, and mood stability.
  • Well tolerated when added to anti-depressant therapy
  • Adjunctive treatment for depression, making it a positive addition to depression management 

Highlighted below are two examples of how people have benefited from the dietary supplement:

  • By taking L-Methylfolate, Colbey’s mental health showed significant improvement and after five months the symptoms had reduced significantly.
  • Neurofolin is seen as a major development for depression sufferers in Australia.

What are the side effects of taking L-Methylfolate?

L-Methylfolate is generally well tolerated when taken in normal doses, however, it can cause a reaction in some people, particularly when taken in high doses. Some of the common side effects include bloating, sleeping difficulties, and nausea. Other possible reactions to L-Methylfolate, especially when taken in a higher quantity include irritability, abdominal pain, decreased appetite, problem staying focused, and feelings of discomfort. Some of the serious side effects which need to be immediately reported to your health care provider include seizures, confusion, or numbness. Mentioned above are most of the side effects, but not all, your health care provider will be able to confer a comprehensive list with you.

Guidelines for Use

Neurofolin being a water-soluble diet supplement comes as an effervescent powder in 15g sachets. Each sachet can be consumed once daily by completely dissolving in 200ml of normal temperature or chilled water, taking note that it needs to be stirred briskly and consumed straightaway.

Where to Buy:

OUT OF STOCK

Conclusion

To sum up, it is important for individuals with depressive symptoms to be examined by a mental health professional and also advisable to seek professional medical advice before self-administering Neurofolin. There is certainly an affirmative global trend in depression treatment towards augmenting medications with particular nutritional support to increase the number of individuals who benefit.

5 Tips on How to Calm Anxiousness

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how to calm anxiousness

1. Understand your anxiety

The first step in learning how to calm your anxiousness is by understanding what triggers it. Feeling anxious is a thinking pattern we experience when our mind fixates on uncertainty, threat, and negativity. While worrying is completely normal, it is the hypothetical worries (‘what if’ thoughts) that we focus excessively on that’s unhelpful. It’s worth noting that you cannot stop the occurrence of hypothetical worries, but you can control your response to them.

One of the ways to understand your emotions is through expressive writing, where you allocate a fixed amount of time each day to write out how you are feeling. By expressing your emotions onto paper, you will be able to identify a pattern and know what to take action on. Getting things out of your head can clear your mind and make it simpler to work through your concerns one by one.

2. Challenge your anxious thoughts

We can influence the process of how our thoughts, feelings, and behaviors constantly affect each other and develop negative patterns. The best way to deal with these unaccommodating thoughts is to recognize them, challenge them, and see if you can replace them. It is often referred to as ‘Catch It’, ‘Check It’ and ‘Change It’ approach. Psychologist Mark Taylor mentions this in his blog as the 3 Cs of Cognitive Therapy.

  • Catch – the thought which originated before the emotion.
  • Check – reflect on how useful the thought is or if there is evidence for it.
  • Change – change the thought to a positive or a more accurate one.

With practice, this can help us to look at perceived problems from a different viewpoint. For instance, you might be worried about an important task which you have to do at work and are convinced it will go wrong and you will be called a failure. Rather than instantly accepting this and feeling even worse, take a minute to Catch It, Check It, and Change It by questioning yourself whether there is sufficient proof or any other explanation for you to be feeling that way. Also, question yourself what advice would you give to a friend in a similar situation. Lastly, see if you can change the negative thought to a positive one, such as ‘I’m prepared’ or ‘I have a lot of work to do but will try to do my best’. There are times when you will be able to change your thought to a positive one and not so at other times. It’s about training to think flexibly and being more in control; It’s about breaking the cycle.

3. Designate a focused time

the-worry-tree-img

Worrying can leave you feeling anxious, which is why making time for your worries is crucial. When you feel like your worries are taking over your day, you can manage this by scheduling yourself some worry time. For instance, when worry arises during the day, think that you will set this aside for your designated worry time. What this does is shifts your focus back to the present rather than on your worry. During the designated time, a structured technique, called the Worry Tree, can be effectively used to focus on solutions rather than escalating your negative thoughts.

4. Induce the relaxation response

The term “Relaxation Response” was coined by Dr. Herbert Benson in 1975. In his book, The Relaxation Response, Dr. Benson describes many benefits of relaxation, explaining that consistent practice can be an effective treatment for anxiety.

Outlined below are some of the most effective strategies for inducing the relaxation response in your body. You can experience deep relaxation and inner peace by choosing one of the following and practicing it once or twice a day. Morning would be considered the best time to do this, allocating about 15 to 30 minutes of your time.

Meditation is considered a great stress reliever as it works quite well for calming the body and mind and assists you in building resilience. As a beginner, you may have difficulty comprehending it, but trying different mediation techniques and also having realistic expectations will help.

  • Breathing exercises

Breathing exercises are highly suggested as it can work to calm the body at any time and place. Different types of breathing exercises can be practiced, so it would be a great idea to try a few. Diaphragmatic, or belly breathing, is the most beneficial as it encourages full oxygen exchange, leaving you feeling completely relaxed.

  • Progressive muscle relaxation

A state of physical relaxation is achieved by tensing and relaxing different groups of muscles in your body. Initially, this anxiety-reduction technique would require a little time and practice, but once mastered, you will be able to relax your body within minutes.

  • Yoga

Yoga utilizes breath and movement to relax and alleviate the mind and invite more ease into the body. If you are new to yoga, it is recommended to begin under the guidance of a certified instructor, but there are also simple, gentle poses that can be practiced at home.

5. Shift your focus

Distraction activities can be an effective method to calm your anxiousness as it redirects your mind off your current emotions. These activities will help you feel happier, energized, and motivated. However, the activity must be attention absorbing to successfully reduce anxiety.

Mentioned below are a few tactics to distract yourself. Negative thoughts are not the easiest to deal with, but anything positive that you can do to break the vicious cycle will make a lot of difference.

  • Participating in a creative pursuit

You may find yourself feeling relaxed when you give your creative side a chance to express itself. Some activities may include making art or crafts.

  • Use entertainment

Watching undemanding TV programs, something that doesn’t require much effort but enough to distract you. Or you could rediscover old music you loved when you were a teen. Listening to music may help you feel calmer. Read something that interests you or a magazine that you enjoy. Playing video games can be excellent for distraction as well.

  • Puzzles

Puzzles can be considered a great way to distract your negative thoughts with simple problem-solving. You can start with easy crosswords or jigsaw. It’s a good idea not to set time limits, however, take breaks in between if it becomes too frustrating.

  • Pampering

Your body needs to be looked after as it is physically drained just like your mind. As such, trivial pampering tasks like painting your nails, taking a long relaxing bath, or treating yourself to a neck massage helps divert the mind as well as rejuvenate the body and calm anxiousness.