Anxiety

AnxietyWhat Is Anxiety?

Anxiety is a disorder primarily characterized by a feeling of extreme nervousness. It is also a feeling of fear, worrying, and apprehension. Anxiety affects how an individual behaves and can even manifest physical symptoms. Some suffer from mild anxiety while others can suffer from severe anxiety, the latter producing worse effects on people.

Many people feel nervous due to a variety of reasons. At times, you would feel this nervousness as a result of a scary event, an unknown endeavor, or perhaps something in the future or in the past that you are just apprehensive and doubtful of. Anxiety can be useful and wonderful at the same time since it also acts as a survival mechanism of the body, arising from the brain’s perception of a nearby danger. While this “warning mechanism” proves useful at certain occasions, this could be very debilitating if it becomes a long term problem.

 

What Causes Anxiety?

There are only a few known causes of anxiety. These could either be physiological or psychological causes. The following are the main causes of anxiety, as shown by various research conducted on the disorder.

  • Stimulants like caffeine and alcohol. Recreational drug abuse also causes anxiety.
  • Physical and mental trauma. These are often bad experiences, at times life threatening, which create a lasting footprint in the mind, bringing anxiety to the surface.
  • Relationship, financial problems, and work. Pressure from the workplace, being in a relationship, and having to make ends meet can contribute to anxiety.
  • Public speaking. While it may be easy to speak openly with friends and family, it is an entirely different matter when speaking in front of an audience. This is why anxiety always arises when people would try to speak in front of a large crowd.
  • Death, divorce, marriage. Major changes in one’s life, such as these three may cause anxiety.
  • Omega 3 and Omega 6 deficiencies.
  • Deficiencies in calcium, potassium, B vitamins, magnesium, and serotonin and melatonin
  • Food sensitivities including those from dairy, artificial sugars, and gluten
  • Insomnia can also raise anxiety levels.
  • Chronic health problems.
  • Really low blood sugar levels.

 

Diagnosis, Signs and Symptoms of Anxiety

  • Having panic attacks
  • Manifestation of claustrophobia, agrophobia, and nervousness
  • Fear, being irritated, tearfulness or anger, intense emotions
  • Tense muscles, shaking hands
  • Heart palpitations
  • Headache, nausea, and dizziness
  • Breathlessness
  • Low libido
  • Insomnia, and fatigue
  • Weight loss, diarrhea
  • Lowered immunity

 

Helpful Lifestyle Remedies

  • Seek a counseling service where you may be able to get the proper advice regarding your situation. If you deem it appropriate, you may seek spiritual guidance. You can talk to a health professional so that you may be informed of the proper remedies. Open up and communicate with friends and family.
  • Relax. This has always been among the best remedies for various disorders, anxiety being one of them. You can try to engage in yoga, pamper yourself by receiving a massage, or learn meditation and breathing techniques to calm your senses.
  • Sleep. Getting plenty of sleep is sure one way to help anxiety. Making the room dark could help in hastening sleep.
  • Exercise. Making sure you get to exercise at least four times a week can help lessen anxiety. Try to indulge in a number of activities that you love. You can jog, swim, dance, or go to the gym.

 

Diet for Anxiety

  • Throughout the day, try to eat 6 small meals, spread evenly.
  • Drink plenty of water, about 1 – 2 litres.
  • Stay away from caffeine. Foods rich in caffeine are chocolates, sodas, teas, and coffee.
  • Avoid alcohol and tobacco.
  • Stay away from using recreational drugs.

 

Vitamins, Minerals and Herbs for Anxiety

  • Vitamin B5, 50mg – 100mg daily can help adrenal functions. When the body’s adrenal functions are in proper order, the hormones that are needed by the body to deal with stress and regulate other bodily functions like that of the kidney, would all be in a good state.
  • Vitamin C. Studies have shown that the levels of Vitamin C in the body are clearly reduced by stress. When the Vitamin C levels are reduced, then this could lead to poor immunity against various diseases. 1500mg of Vitamin C daily could augment this.
  • Calcium and Magnesium. Taking in 1500mg of calcium and 450mg – 900mg of magnesium daily can help in alleviating anxiety too.
  • Essential Fatty Acids. Omega 3 and Omega 6 essential fatty acids are found in fish oil, flax oil, borage oil, and evening primrose oil. When the body is deficient from these fats, anxiety could arise as well. Other consequences include confusion, aggression, clinical depression and postnatal depression. 3g of these oils, with the exception of flax oil, where only 2g is needed daily shall help anxiety.
  • 5-Hydroxy tryptophan (SHTP). This is a serotonin precursor, which is naturally made by the body. This can be found from the Griffonia simplicifolia plant. This helps boost the serotonin levels and reduces insomnia and anxiety. A daily intake of 150mg – 300mg is the most ideal.
  • Melatonin. When undergoing anxiety, melatonin levels in the body can go down, which could lead to insomnia. You need to seek a doctor before taking in this element. 1mg – 3mg is enough, taken just before bedtime.

Useful Herbs

  • Skullcap. This herb helps in relaxing nervous tension. 750mg taken 3 to 5 times daily is enough.
  • Valerian. This is considered as a muscle relaxant and is also popular for its anti-anxiety effects. 1g – 3g daily, along with taking the required dosage of skullcap can have very good effects.
  • Kava. Sedates and relaxes the muscles of those who could not seem to slow down. 1g – 3g daily is the most ideal.
  • Passionflower. This herb aids digestive disturbances, nervousness, and restlessness.
  • Liquorice. This is good for adrenal exhaustion, and 2g – 4g daily can be appropriate.
  • Ginseng. Gives resistance to stress and helps in building stamina. 600mg – 10g of dried root daily shall be the ideal dosage.
  • Lemon balm. A gentle and truly relaxing herb. 5g – 10g of dried leaf is good for anxiety sufferers.

Bach Flower remedies

  • Mimulus. Ideal for those who always feel fear of known things.
  • Vervain. For workaholics who undergoes exhaustion because of wanting perfection.
  • Rescue Remedy. For those undergoing shock and grief.
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