Eyji1
11-12-13, 19:07
:welcome:Anxiety tips:welcome:
When I first started dealing with anxiety. I looked everywhere for a miracle cure. I've gone to all sorts of experts and specialists, I've looked around and read articles and forums on the internet for more hours than I care to count. I've tried many things. Anti depressants, supplements, meditation, deep breathing, mindfulness, talking about it, relaxing music, not eating certain foods... The list goes on and on.
What I've learned is that there is no ONE cure all. There are many methods and many speculations and theories. i have found that what all of this boils down to is finding a certain balance. A balance for relaxation and stimulation, finding the right amount of sleep for you. Eating the food that's right for you. It's no one thing it's a lot of things.
Now I always just wanted for things to "go back to they way they were". But I know now that it was a naive way of thinking. The nature of things is to change and evolve. You are not the same person that you were a year ago even though you may not realize yourself. We are constantly changing and most of the time we don't even notice.
It is my belief that anxiety and depression are there to tell us when we need to change something in our life that is having a negative effect on us. Be it mental or physical. I think my anxiety stemmed from neglecting my bodies needs for a long time and bottling up all my strong emotions. I've never eaten "healthy" and I've never really taken good care of myself in any real manner. I've always eaten a lot of fast food and spent long hours sitting in front of the TV or computer. I've known for a long time that there are many things in my life that I need to change. But I've been ignoring it. The more I try to ignore it, the more energy I spend on denying myself what needs to be done to move on. To move on and be happy.
I've made a lot of changes. It started with just talking about my problems. Magnesium supplements helped me greatly as much of my anxiety is health (heart) centered. It started with talking. It's ending with the walking. Walking away from my past. A better man. Hope this "guide" helps you in some way.
#Drink around 2 liters of water a day.
Staying hydrated is super important. It's good for your digestion among other things. Drinking water is vital for you body to function properly. We're mostly water like they say. Mild dehydration can make anxiety and stress worse.
"Water helps regulate our body temperature through perspiration, which dissipates excess heat & cools our bodies.
We even need water to breathe! As we take in oxygen & excrete CO2, our lungs must be moistened by water. We lose about 1 to 2 pints of water each day just exhaling.
Asthma is frequently relieved when water intake is increased. Histamine plays a key role in regulating the way the body uses & distributes water & helps control the body' s defense mechanisms. In asthmatics, histamine level increases with dehydration. Our defense for the body is to close down the airways.
The kidneys remove wastes such as uric aced, urea & lactic acid, all of which must be dissolved in water. When there isn't sufficient water, those wastes are not effectively removed, which may result in damage to the kidneys.
Water lubricates our joints. The cartilage tissues found at the ends of long bones & between the vertebrae of the spine hold a lot of water, which serves as a lubricant during the movement of the joint. When the cartilage is will hydrated, the two opposing surfaces glide freely, & friction damage is minimal. If the cartilage is dehydrated, the rate of "abrasive" damage is increased, resulting in joint deterioration & increased pain.
The actively growing blood cells in the bone marrow take priority over the cartilage for the available water that goes through the bone structure.
Rheumatoid joint pain frequently decreases with increased water intake & flexing exercises to bring more circulation to the joints.
75% of the upper body weight is supported by the water volume that is stored in the spinal disc core. 25% is supported by the fibrous materials around the disc. The spinal joints are dependent on different hydraulic properties of water which is stored in the disc core. Back pain is frequently alleviated with hydration.
Brain tissue is 85% water. Although the brain is only 1/50th of the body weight, it uses 1/20th of the blood supply. With dehydration, the level of energy generation in the brain is decreased. Depression & chronic fatigue syndrome are frequently results of dehydration.
Migraine headaches may be an indicator of critical body temperature regulation at times of "heat stress." Dehydration plays a major role in bringing on migraines. Dehydration causes stress & stress causes further dehydration."
- http://www.dorchesterhealth.org/water.htm
#Don't use caffeine
Caffeine raises your heart rate and gives you more energy. You don't need the excess energy when you're a nervous wreck. Caffeine also increases the likelihood of heart palpitations, increases sweating and can make falling asleep more difficult. So avoid coffee, green and black tea, energy drinks and sodas like Pepsi, coke, mountain dew. I'm sure there are other sodas out there that contain caffeine.
"Caffeine causes an increase in heart rate and can make some people feel like their heart is pounding, even causing panic attacks. A panic attack is an intense feeling of terror and anxiety that feels like you are losing control and having a heart attack. According to Roland Griffiths, PhD, a professor in the departments of psychiatry and neuroscience at the Johns Hopkins University School of Medicine, caffeine can trigger and worsen anxiety and panic disorders. Caffeine can also cause jitters, headaches, nervousness and irregular heartbeat."
- http://www.livestrong.com/article/83671-caffeine-anxiety/
#Don't eat sugar, or at least very, very little
Sugar is not only empty calories. It's bad in other ways. It causes inflammation in the body which is always a bad thing. It's bad for your eyes, your brain, your digestive system, your teeth. It's just fast burning energy. It puts your blood sugar off balance and messes with your bodies insulin. All these things factor with your over all stability and can make you a LOT more anxious. Too much sugar can give you sweats, faster heart rate, heart palpitations, headaches. There is a reason that people get a "sugar hangover" It's just not good for you. Skip it if you can.
I've been experimenting with myself and sugar. And I can tell you. Without it I feel better by at least half.
Here's a website i found with some reasons to reduce sugar intake
- http://nancyappleton.com/141-reasons-sugar-ruins-your-health/
#Try to exclude white flour and gluten out of your diet
A lot of research has been made on gluten. It's over all bad for you. White flour is almost the same as sugar. It's cheap fast energy.
#Don't use milk products unless it's pro-biotic
Milk is for little cows. Not humans. The digestive system is not made for it.
#Eat a lot of vegetables and fruits
Vitamins, vitamins, vitamins... Also fiber :)
" It’s hard to argue with the health benefits of a diet rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check."
- http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
#Don't use artificial sweeteners
This is just poison. Don't believe me? Do some internet searches.
Here's a site I found. It has some information on artificial sweeteners and possible ill-effects. There are some comments on the bottom of the page
- http://www.healthychoices4life.com/artificial-sweeteners.html
#Eat slowly. Take your time, always chew very well and don't take another bite until the one you just swallowed reaches your stomach
You enjoy the food better. If you chew long and well you don't swallow as much air, you don't get as bloated. The slower you eat the less likely you are to over eat and feel bad afterwards.
"When you chew your food thoroughly, taste buds located on your tongue send signals to your brain about the flavors you are tasting. The brain then sends signals to your stomach about the type of food you digested. The stomach then secretes certain chemicals and enzymes that will help digest that particular food type. This means nutrients in the food are released and assimilated into the body faster. Foods that are thoroughly chewed are also better digested. The stomach has to make less digestive juices to digest a small piece of food than a larger one."
- http://www.livestrong.com/article/450220-what-are-the-benefits-of-chewing-food-properly/#ixzz2nCk6LRew
#Meditate at least 20 minutes two to three times a week
It's the best way to calm down your mind. Just sit down (Or lie down) and close your eyes. Just be there. Don't try not to think. Just be there. Just breathe and be.
"Anxiety is a cognitive state connected to an inability to regulate your emotional responses to perceived threats. Mindfulness meditation strengthens a person’s cognitive ability to regulate emotions."
- http://www.psychologytoday.com/blog/the-athletes-way/201306/how-does-meditation-reduce-anxiety-neural-level
#Do breathing exercises daily
When I wake up in the morning. The first thing I do is take a deep breath. Then I breathe out every minute trace of air in my lungs. When I think I've let everything out I force even more air out of my lungs. This sort of "resets" my breathing as when I'm anxious I tend to not breathe out all the air in my lungs. So I just sort of half breathe. I do this in my sleep too.... You could also be dong this...
Breathe deep into your stomach. I could go on describing this in detail. But it's easier for both of us if you just Google "diaphragm breathing" It's just practice. And it really works.
"if you’re not taking deep breaths, you could be missing out on one of the simplest ways to drastically improve your health."
- http://www.livingthenourishedlife.com/2010/02/5-ways-youll-benefit-from-daily-deep
"The many benefits of deep breathing include a reduction in stress and blood pressure, strengthening of abdominal and intestinal muscles and relief of general body aches and pains."
- http://www.livestrong.com/article/92264-benefits-deep-breathing/#ixzz2nClmRKn7
Deep breathing works well for me. Otherwise I would not recommend it.
#Be thankful for what you have. A LOT of people ARE NOT as lucky as you.
Yes. Life might suck hard as it is right now. At least you've most likely got a roof over your head. Running water. A family or friends. Food and all the other things that come with westernized society. Be thankful! Thankfulness has been connected to happiness in many studies.
"Grateful people are happier, less depressed, less stressed, and more satisfied with their lives and social relationships"
- http://en.wikipedia.org/wiki/Gratitude#Association_with_well-being
#Exercise as much as you can. At least 3 times a week for a minimum of 20 minutes each time. At your own pace and level. This can be walking. Just something to get some fresh air in your lungs and getting your heart rate up a little.
More to come
#Don't watch a lot of television
Television is a tool for people and companies to make money. They either excite or scare. Television is the biggest supplier of junk stimuli in the world. Instead of watching TV, why not work on a skill, exercise or learn some new tricks?.. Read a book! Knowledge is power :)
Television is the ultimate time-burner. Hours go by and there is often very little to gain. Documentaries and educational programs are very good. News however is just scaremongering most of the time it seems. They grab on to the most shocking events and present them in a way that makes you think that everything is close to you, that no one and nowhere is safe. News today is mostly for profit. Do you really need to know about how a child died in a conflict that you can in no way resolve or help with? About how many people died because of "x" and how many wounded? Economic collapse and robbers and crime? It's made to get your attention. And what gets peoples attention quickest? Fear!
Please take this advice and try the 2 week fearmonger detox diet for your mind. See if you'll feel better after and then weigh pros & cons of being "informed" about current events.
An anxious person should not watch thrillers, horrors or action movies. They are made to get your heart rate up and get you excited. If you find those feelings annoying or frightful. Please don't trigger yourself needlessly...
#Do something creative
Music, drawing, writing, filming, arts & crafts, ect, ect. Being creative is really giving. I play the drums and I always feel better afterwards. Creativity is a great way to let out some pent up energy.
"Too much time on technological devices and the fact that we buy almost all of what we need rather than having to make it has deprived us of processes that provide pleasure, meaning and pride."
- http://www.psychologytoday.com/blog/the-creativity-cure/201205/creativity-happiness-and-your-own-two-hands
#Give what you can to someone who needs it more than you
Giving is giving so give what you can to those who really need.
#Practice good posture. That means straight back and head held high. (This changed more then I could have imagined for my anxiety)
I'm really really serious about this. I never realized how important good posture was until I started practicing it!
"Good posture and back support are essential for avoiding back and neck pain. In fact, many people who suffer back pain experience positive changes when they improve their posture,"
- http://www.livestrong.com/article/338616-the-advantages-of-good-posture/
#Don't use tobacco. (I felt a lot better in almost every way when I quit)
Speaks for itself. If you're not convinced. Do a basic Google search on the effects.
#Realize that most anxiety comes from within you. Your attention controls it's intensity
Ever feel really anxious and then get a phone call? Then when the phone call is over you realize you're not freaking out anymore? Yeah....
#Do stretches for the whole body.
Like exercise, stretches make your brain release endorphins and dopamines. The feel good chemicals. It's also a great release for build up tension in the body.
Here's some more info http://en.wikipedia.org/wiki/Stretching#Benefits
#Breathe out. Fully
I find myself holding in half a breath unconsciously. Breathe out everything. When you think you're all out of air. Breathe out some more.
This sort of resets my breathing. It's nice :)
#Don't view yourself as a victim. It gives you the idea that you have no control over this.
If you're powerless, you're powerless. You've probably heard of the placebo effect. The mind is a powerful thing. Turn this around and tell yourself "I'm capable. It will just take time."
#Realize that everyone that has ever been, everyone that is and every human that will ever be will die. So will you. Get used to this thought.
For most of my life, the thought of me dying never really occurred to me. I remember laying in bed when I was just a kid (maybe 7 years old) thinking how weird and scary it would be to be enveloped in complete darkness and silence. From that point on I decided that I rather not think about it. People in my life passed on. I held in my grief and tried to ignore it the best I could. One day I had a massive panic attack. My heart was beating out of my chest. I had no idea what was going on. I thought I was having a heart attack. I thought I was going to die there and then. Well, needless to say I survived... But the fear of death always stuck with me. "It's going to happen" Just the thought of me dying would set off a wave of anxiety. Well one day I went as low as I've ever gone. For many weeks I believed I would drop dead without a moments notice. I spent my days in and out of hospitals, taking my blood pressure, keeping track of my heart rate, I hardly slept, I hardly ate. I felt like crap all day every day. With my heart pounding in my senses. At some point I just said to myself. "i'm going to die". I accepted it. Embraced it... Previously I would fall asleep thinking "Will I wake up tomorrow?" These days I say to myself. "Time to go to sleep". Don't think too much about this. Thinking about it gets you nowhere!!!
#Get to know and respect a higher power than yourself. Weather it be God, the Sun, nature or just energy. You are not the center of the universe
When I realized that just because I experience the world from the outside in it doesn't make me the center of the universe it pretty much set things into perspective. Now I don't know and it's really none of my buisness if you're religious or spiritual, agnostic or whatever. But the world is a bigger place than any of us can even imagine. To set things to scale. A human being is not even a grain of sand on the beaches of the earth when it comes to the size of the universe (multiverse?) or even OMNIVERSE! haha. We're a pretty small cog in the machine when you think about it. Don't let your role in things stress you out too much. :)
#Appreciate the small things. Good food, a hot shower, good talks with friends or family.
I always used to be in such a hurry. I never had time to spare. Even if I was just on my way home from work there was no time to waste because I had to go to the computer, watch something on TV or meet some people. I now know that none of these things really matter in the bigger scheme of things... If I was 5-10 minutes later then I thought I would be.
Go for a walk... Look at the sky. Admire the clouds grandeur. The world is an amazing place. Even the things we feel are most mundane. Just give yourself some time to breathe it in and appreciate the true complexity of things for what they are.
#Pain is an inescapable part of life. Get used to it.
No matter who you are or where you live. Everyone experiences pain to some extent. To some it's worse than others. And although pain is very unpleasant in the now. It will pass. And if it doesn't you will get more used to it. Pain is never pleasant, but in the vast majority of all cases it is at least manageable to an extent that you can live your life.
#There is no such thing as certainty.
Only one thing is 100% after you're born. But I won't get into that. Just because it's unforeseen does not mean that it's negative. Being afraid of what you don't know is closely linked to perfectionism as you somehow can't be prepared for what you don't know. And not being in control scares you. I've learned that perfectionism = depression & anxiety.
#Get enough sleep.
Create a ritual for your body to get used to getting tired at the same times. This also goes for the weekends.
Just because we've created a 5-2 work / rest system in our culture doesn't mean your body's internal clock follows that system
#Know that things take time.
A broken foot can take months to recover fully. A broken soul takes a lot of time to heal too. And the same goes for your mind as your foot. You don't step on a broken leg and expect it to get better anyway.
Now I know as well as anyone I think about being used to instant gratification having spent much of my life looking at glowing screens. Be it Computer, phone or television.
Healing a broken soul takes some time. All the sites out there that are selling you "the cure for anxiety" It's the same as all the slim fast scams in my opinion. Of course there are sites out there that really help people out. But I would watch myself on the ones that claim to be a quick fix for life crisis.
You also cant expect yourself to be able to do everything your old self used to. You're in a fragile state right now. What you should do is build yourself up. Do something constructive. Don't go out drinking and then nag over the hangover induced panic attacks "I used to go out drinking all the time" Well... Back then you weren't suffering from crippling anxiety.
They keyword is "babysteps" If you keep jumping into the deep end of the pool having forgotten how to swim. You will most likely just develop a fear of water in the long run. Start small, work your way up. Don't be impatient. This is a big lesson in life, anxiety. Try and take something in from it. Anxiety has taught me a lot. And I've become a better person because of it.
So. Take it slow. I know life nowadays is super fast paced. Learning new things takes time. So relax. The harder you fight it the worse it gets in most cases it seems.
#Accept what you're going through.
These are the card's you've been dealt. Now play to win with what you have. Play safe.
Just take it easy. Don't be in a rush. We're (at least I am) so used to getting everything right now. Need entertainment? Just press the on button on your TV, need some information? Go on Google and it will do a quadrillion searches in under 1 second! Have a mild headache? Take this pill!
Many things in life just take and NEED time. Some things can't be forced. This was a hard one for me.
#If you have support. Use it. If people don't know you're suffering. Tell them.
You most likely can't do this alone. Share the load. But don't just put it all over on one person. Just let people know you're not well right now. They will most likely understand even if they can't relate to your problems. Having to hide the way you're feeling just puts even more stress on you. And that's not what you need. Also know that sometimes you just have to pull out of situations. Go half way and call it a small victory. If you're out with friends and you feel like you're going to explode. Just tell people you want to go home. It's quite simple really.
#Get out among people as much as you can.
Even if it feels REALLY bad. This is desensitization and it's proven to work over many years and countless cases. It will get better.
Get used to it! No, I'm just kidding. But really... That's really what it is. Once you've realized and started to really believe that your fears are way out of proportion you need to slowly get back out there. At your own pace... But try to face your fears at least once a week. As time passes you will find it gets easier and easier with each time you put yourself out there.
#Learn to say "No" to people.
I've had to let go of some people in my life that were having a negative effect on me mentally. It's sad but necessary.
Every time you go along with something you don't want to do. When you get pressured in to doing something you don't like you are making yourself unhappy.
Constantly doing things that make you unhappy will surely lead to depression. Depression and anxiety are strongly linked.
If your mates want to drag you out for a drink and you don't feel like it. DON'T GO! Tell them you don't feel like going out. And if they stop calling you because you don't want to get wasted every weekend. Well. Then I'd maybe they aren't really friends worth keeping. But that decision is up to you.
It must be a fact. That constantly doing things that you don't really want to makes you feel depressed. Feeling like you don't have control over your life is a complaint many people with anxiety talk about. Not having control over your own life is a sure way to plant seeds of anxiety. Take control. Don't let the seeds take root.
Maybe you need to start doing something new. Broaden your horizons. Get to know new people with interests that differ from your current friends.
Maybe a new hobby, change of scenery, change of routine, maybe you should learn how to play an instrument or develop a new skill? You don't know until you try.
What if depression is your subconscious telling you that you need to change what you're doing cause your current routine is making you miserable? What if anxiety attacks are your subconscious mind screaming for your attention. "You need to move on!" What if you've been ignoring all those feeling cause you believe that you should be happy with what you have right now.
A paved road might be the easiest way to travel. But many times it's far from the most enjoyable or beautiful one. Things aren't set in stone. Although it seems we often like to think so. As it gives us a sense of security.
#Anxiety can be subconscious as much as it is conscious
Especially when you've been dealing with it for a long time. When I was getting over my constant generalized anxiety I would get these random panic attacks out of the blue. It could be my heart skipping a beat, a weird taste in my mouth, being a little dizzy or seeing stars in my field of vision. It could be almost anything and it would set off a panic attack almost instantaneously. The randomness of if scared me a lot. So I often ended up with a doctor or something like that. It always ended up being nothing but "a simple scare". With time I learned that these baseless panic attacks were nothing to be afraid off. They became smaller and smaller and less frequent and less powerful week by week.
I still get the odd taste in my mouth, heart palpitations, sharp shooting pains and super intense chills down my back now and then. But I know that that's just the way things are... Don't over analyze things like these. The human body is a pretty complex machine. Think your car never ever misfires?
#Take Vitamin-D, Magnesium citrate, zinc, Vitamin-B & vitamin-C.
And / or a good multi mineral. Stress puts a strain on your body. In turn your body flushes out a lot of minerals. Magnesium is very important I think as it counterbalances calcium. We get calcium from a lot of things and magnesium comes mostly from greens and vegetables. I know I haven't been eating enough vegetables in my life. So my stores were probably running pretty low. Needless to say I feel a lot better now that I take magnesium daily. Magnesium is though by some to be almost a "cure" for heart palpitations. It decreases muscle soreness and it's good for sleep. It's not a cure all. But it's done A LOT for me. So I wholeheartedly recommend it.
Magnesium:
Where do you get it from? Well this is the best list I've found so far
http://www.magnesiumeducation.com/food-sources-of-magnesium
"The mineral plays a central role in more than 300 biochemical reactions in the body, maintaining normal nerve and muscle function, supporting a healthy immune system and keeping your heart beat steady. Magnesium also plays a part in protein synthesis and energy metabolism and helps regulate blood pressure and blood glucose levels." - http://www.livestrong.com/article/523282-the-benefits-of-magnesium-citrate-supplements/ I can say that for myself magnesium had an amazing effect on making my heart palpitations less frequent and noticeable.
More information:
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-magnesium
Here's a lot of infiormation http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
"Inadequate magnesium appears to reduce serotonin levels, and antidepressants have been shown to raise brain magnesium. A 2008 study found that magnesium was as effective as the tricyclic antidepressants in treating depression among people with diabetes."
- http://umm.edu/health/medical/altmed/supplement/magnesium
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Vitamin-D :
"Vitamin D3 (cholecalciferol) is produced through the action of ultraviolet irradiation (UV) on its precursor 7-dehydrocholesterol. Our skin makes vitamin D3 and supplies about 90 percent of our vitamin D. This molecule occurs naturally in the skin of animals and in milk. Vitamin D3 can be made by exposure of the skin to UV, or by exposing milk directly to UV (one commercial method). Vitamin D3 is also found in oily fish and cod liver oil." -Taken from Wikipedia
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"Zinc is a trace mineral that is essential for the synthesis of proteins from food sources and is necessary for the formation of strong bone cells. This mineral may also be useful for panic attacks -- it may help calm your central nervous system, according to Balch. Zinc may also boost the function of your immune system, which becomes compromised during periods of stress and anxiety. This may help ward off bacterial and viral infections during and after panic attacks. Increase your zinc intake by consuming foods such as black beans, fish, lentils, mushrooms, pumpkin seeds and alfalfa." -Taken from Livestrong.com
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Vitamins and minerals will be a big section in the future.
I will be adding to this post in the next days / weeks so if you're interested please stay tuned! :yesyes:
When I first started dealing with anxiety. I looked everywhere for a miracle cure. I've gone to all sorts of experts and specialists, I've looked around and read articles and forums on the internet for more hours than I care to count. I've tried many things. Anti depressants, supplements, meditation, deep breathing, mindfulness, talking about it, relaxing music, not eating certain foods... The list goes on and on.
What I've learned is that there is no ONE cure all. There are many methods and many speculations and theories. i have found that what all of this boils down to is finding a certain balance. A balance for relaxation and stimulation, finding the right amount of sleep for you. Eating the food that's right for you. It's no one thing it's a lot of things.
Now I always just wanted for things to "go back to they way they were". But I know now that it was a naive way of thinking. The nature of things is to change and evolve. You are not the same person that you were a year ago even though you may not realize yourself. We are constantly changing and most of the time we don't even notice.
It is my belief that anxiety and depression are there to tell us when we need to change something in our life that is having a negative effect on us. Be it mental or physical. I think my anxiety stemmed from neglecting my bodies needs for a long time and bottling up all my strong emotions. I've never eaten "healthy" and I've never really taken good care of myself in any real manner. I've always eaten a lot of fast food and spent long hours sitting in front of the TV or computer. I've known for a long time that there are many things in my life that I need to change. But I've been ignoring it. The more I try to ignore it, the more energy I spend on denying myself what needs to be done to move on. To move on and be happy.
I've made a lot of changes. It started with just talking about my problems. Magnesium supplements helped me greatly as much of my anxiety is health (heart) centered. It started with talking. It's ending with the walking. Walking away from my past. A better man. Hope this "guide" helps you in some way.
#Drink around 2 liters of water a day.
Staying hydrated is super important. It's good for your digestion among other things. Drinking water is vital for you body to function properly. We're mostly water like they say. Mild dehydration can make anxiety and stress worse.
"Water helps regulate our body temperature through perspiration, which dissipates excess heat & cools our bodies.
We even need water to breathe! As we take in oxygen & excrete CO2, our lungs must be moistened by water. We lose about 1 to 2 pints of water each day just exhaling.
Asthma is frequently relieved when water intake is increased. Histamine plays a key role in regulating the way the body uses & distributes water & helps control the body' s defense mechanisms. In asthmatics, histamine level increases with dehydration. Our defense for the body is to close down the airways.
The kidneys remove wastes such as uric aced, urea & lactic acid, all of which must be dissolved in water. When there isn't sufficient water, those wastes are not effectively removed, which may result in damage to the kidneys.
Water lubricates our joints. The cartilage tissues found at the ends of long bones & between the vertebrae of the spine hold a lot of water, which serves as a lubricant during the movement of the joint. When the cartilage is will hydrated, the two opposing surfaces glide freely, & friction damage is minimal. If the cartilage is dehydrated, the rate of "abrasive" damage is increased, resulting in joint deterioration & increased pain.
The actively growing blood cells in the bone marrow take priority over the cartilage for the available water that goes through the bone structure.
Rheumatoid joint pain frequently decreases with increased water intake & flexing exercises to bring more circulation to the joints.
75% of the upper body weight is supported by the water volume that is stored in the spinal disc core. 25% is supported by the fibrous materials around the disc. The spinal joints are dependent on different hydraulic properties of water which is stored in the disc core. Back pain is frequently alleviated with hydration.
Brain tissue is 85% water. Although the brain is only 1/50th of the body weight, it uses 1/20th of the blood supply. With dehydration, the level of energy generation in the brain is decreased. Depression & chronic fatigue syndrome are frequently results of dehydration.
Migraine headaches may be an indicator of critical body temperature regulation at times of "heat stress." Dehydration plays a major role in bringing on migraines. Dehydration causes stress & stress causes further dehydration."
- http://www.dorchesterhealth.org/water.htm
#Don't use caffeine
Caffeine raises your heart rate and gives you more energy. You don't need the excess energy when you're a nervous wreck. Caffeine also increases the likelihood of heart palpitations, increases sweating and can make falling asleep more difficult. So avoid coffee, green and black tea, energy drinks and sodas like Pepsi, coke, mountain dew. I'm sure there are other sodas out there that contain caffeine.
"Caffeine causes an increase in heart rate and can make some people feel like their heart is pounding, even causing panic attacks. A panic attack is an intense feeling of terror and anxiety that feels like you are losing control and having a heart attack. According to Roland Griffiths, PhD, a professor in the departments of psychiatry and neuroscience at the Johns Hopkins University School of Medicine, caffeine can trigger and worsen anxiety and panic disorders. Caffeine can also cause jitters, headaches, nervousness and irregular heartbeat."
- http://www.livestrong.com/article/83671-caffeine-anxiety/
#Don't eat sugar, or at least very, very little
Sugar is not only empty calories. It's bad in other ways. It causes inflammation in the body which is always a bad thing. It's bad for your eyes, your brain, your digestive system, your teeth. It's just fast burning energy. It puts your blood sugar off balance and messes with your bodies insulin. All these things factor with your over all stability and can make you a LOT more anxious. Too much sugar can give you sweats, faster heart rate, heart palpitations, headaches. There is a reason that people get a "sugar hangover" It's just not good for you. Skip it if you can.
I've been experimenting with myself and sugar. And I can tell you. Without it I feel better by at least half.
Here's a website i found with some reasons to reduce sugar intake
- http://nancyappleton.com/141-reasons-sugar-ruins-your-health/
#Try to exclude white flour and gluten out of your diet
A lot of research has been made on gluten. It's over all bad for you. White flour is almost the same as sugar. It's cheap fast energy.
#Don't use milk products unless it's pro-biotic
Milk is for little cows. Not humans. The digestive system is not made for it.
#Eat a lot of vegetables and fruits
Vitamins, vitamins, vitamins... Also fiber :)
" It’s hard to argue with the health benefits of a diet rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check."
- http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
#Don't use artificial sweeteners
This is just poison. Don't believe me? Do some internet searches.
Here's a site I found. It has some information on artificial sweeteners and possible ill-effects. There are some comments on the bottom of the page
- http://www.healthychoices4life.com/artificial-sweeteners.html
#Eat slowly. Take your time, always chew very well and don't take another bite until the one you just swallowed reaches your stomach
You enjoy the food better. If you chew long and well you don't swallow as much air, you don't get as bloated. The slower you eat the less likely you are to over eat and feel bad afterwards.
"When you chew your food thoroughly, taste buds located on your tongue send signals to your brain about the flavors you are tasting. The brain then sends signals to your stomach about the type of food you digested. The stomach then secretes certain chemicals and enzymes that will help digest that particular food type. This means nutrients in the food are released and assimilated into the body faster. Foods that are thoroughly chewed are also better digested. The stomach has to make less digestive juices to digest a small piece of food than a larger one."
- http://www.livestrong.com/article/450220-what-are-the-benefits-of-chewing-food-properly/#ixzz2nCk6LRew
#Meditate at least 20 minutes two to three times a week
It's the best way to calm down your mind. Just sit down (Or lie down) and close your eyes. Just be there. Don't try not to think. Just be there. Just breathe and be.
"Anxiety is a cognitive state connected to an inability to regulate your emotional responses to perceived threats. Mindfulness meditation strengthens a person’s cognitive ability to regulate emotions."
- http://www.psychologytoday.com/blog/the-athletes-way/201306/how-does-meditation-reduce-anxiety-neural-level
#Do breathing exercises daily
When I wake up in the morning. The first thing I do is take a deep breath. Then I breathe out every minute trace of air in my lungs. When I think I've let everything out I force even more air out of my lungs. This sort of "resets" my breathing as when I'm anxious I tend to not breathe out all the air in my lungs. So I just sort of half breathe. I do this in my sleep too.... You could also be dong this...
Breathe deep into your stomach. I could go on describing this in detail. But it's easier for both of us if you just Google "diaphragm breathing" It's just practice. And it really works.
"if you’re not taking deep breaths, you could be missing out on one of the simplest ways to drastically improve your health."
- http://www.livingthenourishedlife.com/2010/02/5-ways-youll-benefit-from-daily-deep
"The many benefits of deep breathing include a reduction in stress and blood pressure, strengthening of abdominal and intestinal muscles and relief of general body aches and pains."
- http://www.livestrong.com/article/92264-benefits-deep-breathing/#ixzz2nClmRKn7
Deep breathing works well for me. Otherwise I would not recommend it.
#Be thankful for what you have. A LOT of people ARE NOT as lucky as you.
Yes. Life might suck hard as it is right now. At least you've most likely got a roof over your head. Running water. A family or friends. Food and all the other things that come with westernized society. Be thankful! Thankfulness has been connected to happiness in many studies.
"Grateful people are happier, less depressed, less stressed, and more satisfied with their lives and social relationships"
- http://en.wikipedia.org/wiki/Gratitude#Association_with_well-being
#Exercise as much as you can. At least 3 times a week for a minimum of 20 minutes each time. At your own pace and level. This can be walking. Just something to get some fresh air in your lungs and getting your heart rate up a little.
More to come
#Don't watch a lot of television
Television is a tool for people and companies to make money. They either excite or scare. Television is the biggest supplier of junk stimuli in the world. Instead of watching TV, why not work on a skill, exercise or learn some new tricks?.. Read a book! Knowledge is power :)
Television is the ultimate time-burner. Hours go by and there is often very little to gain. Documentaries and educational programs are very good. News however is just scaremongering most of the time it seems. They grab on to the most shocking events and present them in a way that makes you think that everything is close to you, that no one and nowhere is safe. News today is mostly for profit. Do you really need to know about how a child died in a conflict that you can in no way resolve or help with? About how many people died because of "x" and how many wounded? Economic collapse and robbers and crime? It's made to get your attention. And what gets peoples attention quickest? Fear!
Please take this advice and try the 2 week fearmonger detox diet for your mind. See if you'll feel better after and then weigh pros & cons of being "informed" about current events.
An anxious person should not watch thrillers, horrors or action movies. They are made to get your heart rate up and get you excited. If you find those feelings annoying or frightful. Please don't trigger yourself needlessly...
#Do something creative
Music, drawing, writing, filming, arts & crafts, ect, ect. Being creative is really giving. I play the drums and I always feel better afterwards. Creativity is a great way to let out some pent up energy.
"Too much time on technological devices and the fact that we buy almost all of what we need rather than having to make it has deprived us of processes that provide pleasure, meaning and pride."
- http://www.psychologytoday.com/blog/the-creativity-cure/201205/creativity-happiness-and-your-own-two-hands
#Give what you can to someone who needs it more than you
Giving is giving so give what you can to those who really need.
#Practice good posture. That means straight back and head held high. (This changed more then I could have imagined for my anxiety)
I'm really really serious about this. I never realized how important good posture was until I started practicing it!
"Good posture and back support are essential for avoiding back and neck pain. In fact, many people who suffer back pain experience positive changes when they improve their posture,"
- http://www.livestrong.com/article/338616-the-advantages-of-good-posture/
#Don't use tobacco. (I felt a lot better in almost every way when I quit)
Speaks for itself. If you're not convinced. Do a basic Google search on the effects.
#Realize that most anxiety comes from within you. Your attention controls it's intensity
Ever feel really anxious and then get a phone call? Then when the phone call is over you realize you're not freaking out anymore? Yeah....
#Do stretches for the whole body.
Like exercise, stretches make your brain release endorphins and dopamines. The feel good chemicals. It's also a great release for build up tension in the body.
Here's some more info http://en.wikipedia.org/wiki/Stretching#Benefits
#Breathe out. Fully
I find myself holding in half a breath unconsciously. Breathe out everything. When you think you're all out of air. Breathe out some more.
This sort of resets my breathing. It's nice :)
#Don't view yourself as a victim. It gives you the idea that you have no control over this.
If you're powerless, you're powerless. You've probably heard of the placebo effect. The mind is a powerful thing. Turn this around and tell yourself "I'm capable. It will just take time."
#Realize that everyone that has ever been, everyone that is and every human that will ever be will die. So will you. Get used to this thought.
For most of my life, the thought of me dying never really occurred to me. I remember laying in bed when I was just a kid (maybe 7 years old) thinking how weird and scary it would be to be enveloped in complete darkness and silence. From that point on I decided that I rather not think about it. People in my life passed on. I held in my grief and tried to ignore it the best I could. One day I had a massive panic attack. My heart was beating out of my chest. I had no idea what was going on. I thought I was having a heart attack. I thought I was going to die there and then. Well, needless to say I survived... But the fear of death always stuck with me. "It's going to happen" Just the thought of me dying would set off a wave of anxiety. Well one day I went as low as I've ever gone. For many weeks I believed I would drop dead without a moments notice. I spent my days in and out of hospitals, taking my blood pressure, keeping track of my heart rate, I hardly slept, I hardly ate. I felt like crap all day every day. With my heart pounding in my senses. At some point I just said to myself. "i'm going to die". I accepted it. Embraced it... Previously I would fall asleep thinking "Will I wake up tomorrow?" These days I say to myself. "Time to go to sleep". Don't think too much about this. Thinking about it gets you nowhere!!!
#Get to know and respect a higher power than yourself. Weather it be God, the Sun, nature or just energy. You are not the center of the universe
When I realized that just because I experience the world from the outside in it doesn't make me the center of the universe it pretty much set things into perspective. Now I don't know and it's really none of my buisness if you're religious or spiritual, agnostic or whatever. But the world is a bigger place than any of us can even imagine. To set things to scale. A human being is not even a grain of sand on the beaches of the earth when it comes to the size of the universe (multiverse?) or even OMNIVERSE! haha. We're a pretty small cog in the machine when you think about it. Don't let your role in things stress you out too much. :)
#Appreciate the small things. Good food, a hot shower, good talks with friends or family.
I always used to be in such a hurry. I never had time to spare. Even if I was just on my way home from work there was no time to waste because I had to go to the computer, watch something on TV or meet some people. I now know that none of these things really matter in the bigger scheme of things... If I was 5-10 minutes later then I thought I would be.
Go for a walk... Look at the sky. Admire the clouds grandeur. The world is an amazing place. Even the things we feel are most mundane. Just give yourself some time to breathe it in and appreciate the true complexity of things for what they are.
#Pain is an inescapable part of life. Get used to it.
No matter who you are or where you live. Everyone experiences pain to some extent. To some it's worse than others. And although pain is very unpleasant in the now. It will pass. And if it doesn't you will get more used to it. Pain is never pleasant, but in the vast majority of all cases it is at least manageable to an extent that you can live your life.
#There is no such thing as certainty.
Only one thing is 100% after you're born. But I won't get into that. Just because it's unforeseen does not mean that it's negative. Being afraid of what you don't know is closely linked to perfectionism as you somehow can't be prepared for what you don't know. And not being in control scares you. I've learned that perfectionism = depression & anxiety.
#Get enough sleep.
Create a ritual for your body to get used to getting tired at the same times. This also goes for the weekends.
Just because we've created a 5-2 work / rest system in our culture doesn't mean your body's internal clock follows that system
#Know that things take time.
A broken foot can take months to recover fully. A broken soul takes a lot of time to heal too. And the same goes for your mind as your foot. You don't step on a broken leg and expect it to get better anyway.
Now I know as well as anyone I think about being used to instant gratification having spent much of my life looking at glowing screens. Be it Computer, phone or television.
Healing a broken soul takes some time. All the sites out there that are selling you "the cure for anxiety" It's the same as all the slim fast scams in my opinion. Of course there are sites out there that really help people out. But I would watch myself on the ones that claim to be a quick fix for life crisis.
You also cant expect yourself to be able to do everything your old self used to. You're in a fragile state right now. What you should do is build yourself up. Do something constructive. Don't go out drinking and then nag over the hangover induced panic attacks "I used to go out drinking all the time" Well... Back then you weren't suffering from crippling anxiety.
They keyword is "babysteps" If you keep jumping into the deep end of the pool having forgotten how to swim. You will most likely just develop a fear of water in the long run. Start small, work your way up. Don't be impatient. This is a big lesson in life, anxiety. Try and take something in from it. Anxiety has taught me a lot. And I've become a better person because of it.
So. Take it slow. I know life nowadays is super fast paced. Learning new things takes time. So relax. The harder you fight it the worse it gets in most cases it seems.
#Accept what you're going through.
These are the card's you've been dealt. Now play to win with what you have. Play safe.
Just take it easy. Don't be in a rush. We're (at least I am) so used to getting everything right now. Need entertainment? Just press the on button on your TV, need some information? Go on Google and it will do a quadrillion searches in under 1 second! Have a mild headache? Take this pill!
Many things in life just take and NEED time. Some things can't be forced. This was a hard one for me.
#If you have support. Use it. If people don't know you're suffering. Tell them.
You most likely can't do this alone. Share the load. But don't just put it all over on one person. Just let people know you're not well right now. They will most likely understand even if they can't relate to your problems. Having to hide the way you're feeling just puts even more stress on you. And that's not what you need. Also know that sometimes you just have to pull out of situations. Go half way and call it a small victory. If you're out with friends and you feel like you're going to explode. Just tell people you want to go home. It's quite simple really.
#Get out among people as much as you can.
Even if it feels REALLY bad. This is desensitization and it's proven to work over many years and countless cases. It will get better.
Get used to it! No, I'm just kidding. But really... That's really what it is. Once you've realized and started to really believe that your fears are way out of proportion you need to slowly get back out there. At your own pace... But try to face your fears at least once a week. As time passes you will find it gets easier and easier with each time you put yourself out there.
#Learn to say "No" to people.
I've had to let go of some people in my life that were having a negative effect on me mentally. It's sad but necessary.
Every time you go along with something you don't want to do. When you get pressured in to doing something you don't like you are making yourself unhappy.
Constantly doing things that make you unhappy will surely lead to depression. Depression and anxiety are strongly linked.
If your mates want to drag you out for a drink and you don't feel like it. DON'T GO! Tell them you don't feel like going out. And if they stop calling you because you don't want to get wasted every weekend. Well. Then I'd maybe they aren't really friends worth keeping. But that decision is up to you.
It must be a fact. That constantly doing things that you don't really want to makes you feel depressed. Feeling like you don't have control over your life is a complaint many people with anxiety talk about. Not having control over your own life is a sure way to plant seeds of anxiety. Take control. Don't let the seeds take root.
Maybe you need to start doing something new. Broaden your horizons. Get to know new people with interests that differ from your current friends.
Maybe a new hobby, change of scenery, change of routine, maybe you should learn how to play an instrument or develop a new skill? You don't know until you try.
What if depression is your subconscious telling you that you need to change what you're doing cause your current routine is making you miserable? What if anxiety attacks are your subconscious mind screaming for your attention. "You need to move on!" What if you've been ignoring all those feeling cause you believe that you should be happy with what you have right now.
A paved road might be the easiest way to travel. But many times it's far from the most enjoyable or beautiful one. Things aren't set in stone. Although it seems we often like to think so. As it gives us a sense of security.
#Anxiety can be subconscious as much as it is conscious
Especially when you've been dealing with it for a long time. When I was getting over my constant generalized anxiety I would get these random panic attacks out of the blue. It could be my heart skipping a beat, a weird taste in my mouth, being a little dizzy or seeing stars in my field of vision. It could be almost anything and it would set off a panic attack almost instantaneously. The randomness of if scared me a lot. So I often ended up with a doctor or something like that. It always ended up being nothing but "a simple scare". With time I learned that these baseless panic attacks were nothing to be afraid off. They became smaller and smaller and less frequent and less powerful week by week.
I still get the odd taste in my mouth, heart palpitations, sharp shooting pains and super intense chills down my back now and then. But I know that that's just the way things are... Don't over analyze things like these. The human body is a pretty complex machine. Think your car never ever misfires?
#Take Vitamin-D, Magnesium citrate, zinc, Vitamin-B & vitamin-C.
And / or a good multi mineral. Stress puts a strain on your body. In turn your body flushes out a lot of minerals. Magnesium is very important I think as it counterbalances calcium. We get calcium from a lot of things and magnesium comes mostly from greens and vegetables. I know I haven't been eating enough vegetables in my life. So my stores were probably running pretty low. Needless to say I feel a lot better now that I take magnesium daily. Magnesium is though by some to be almost a "cure" for heart palpitations. It decreases muscle soreness and it's good for sleep. It's not a cure all. But it's done A LOT for me. So I wholeheartedly recommend it.
Magnesium:
Where do you get it from? Well this is the best list I've found so far
http://www.magnesiumeducation.com/food-sources-of-magnesium
"The mineral plays a central role in more than 300 biochemical reactions in the body, maintaining normal nerve and muscle function, supporting a healthy immune system and keeping your heart beat steady. Magnesium also plays a part in protein synthesis and energy metabolism and helps regulate blood pressure and blood glucose levels." - http://www.livestrong.com/article/523282-the-benefits-of-magnesium-citrate-supplements/ I can say that for myself magnesium had an amazing effect on making my heart palpitations less frequent and noticeable.
More information:
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-magnesium
Here's a lot of infiormation http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
"Inadequate magnesium appears to reduce serotonin levels, and antidepressants have been shown to raise brain magnesium. A 2008 study found that magnesium was as effective as the tricyclic antidepressants in treating depression among people with diabetes."
- http://umm.edu/health/medical/altmed/supplement/magnesium
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Vitamin-D :
"Vitamin D3 (cholecalciferol) is produced through the action of ultraviolet irradiation (UV) on its precursor 7-dehydrocholesterol. Our skin makes vitamin D3 and supplies about 90 percent of our vitamin D. This molecule occurs naturally in the skin of animals and in milk. Vitamin D3 can be made by exposure of the skin to UV, or by exposing milk directly to UV (one commercial method). Vitamin D3 is also found in oily fish and cod liver oil." -Taken from Wikipedia
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"Zinc is a trace mineral that is essential for the synthesis of proteins from food sources and is necessary for the formation of strong bone cells. This mineral may also be useful for panic attacks -- it may help calm your central nervous system, according to Balch. Zinc may also boost the function of your immune system, which becomes compromised during periods of stress and anxiety. This may help ward off bacterial and viral infections during and after panic attacks. Increase your zinc intake by consuming foods such as black beans, fish, lentils, mushrooms, pumpkin seeds and alfalfa." -Taken from Livestrong.com
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Vitamins and minerals will be a big section in the future.
I will be adding to this post in the next days / weeks so if you're interested please stay tuned! :yesyes: