Anxiety Tips

Lessons from buddha that we need the most during these uncertain times- look inwards and be self-aware to transform oneself, radical compassion (loving kindness) towards oneself and others for harmony in the world; and being in the moment for inner peace. #buddha #calm #mentalhealth #covidsupport.

Living with anxiety on a daily basis can be really stressful. And while you are dealing with anxiety, it is very important not to sway away with the symptoms and commit yourself to a treatment. For instant release of anxiety, you really don't need to go for a vacation or to the spa or a weekend retreat. It is easy to beat anxiety within 5-15 minutes, just being where you are.

So don't think and instantly reduce your anxiety to give yourself a wonderful day. Here are 5 ways to reduce your anxiety immediately:

1. Meditation: Meditation for a few minutes daily helps relieve anxiety. As per a research, doing meditation daily changes the neural pathways of the brain, thereby making it more flexible towards stress. Meditation is the simplest way to beat anxiety. All you have to do is just sit straight with feet on the floor and closed eyes. Next just focus your energy on reciting a mantra.
2. Deep Breathing: A 5-minute breathing regime is a sure shot way to relieve anxiety. Sit straight with closed eyes and place your hands on your abdomen. First start with slow inhalation of air through the nose. Feel the breath through your abdomen and head and then reverse the process by exhaling it out through the mouth. Psychologists state that deep breathing helps to bring down stress and anxiety by lowering the blood pressure.
3. Laugh Aloud: A good laugh is a great way to shed off the stress and anxiety. When you laugh, chemical endorphins are released which elevate your mood. A good laugh also lowers the cortisol levels which are the stress hormone.
4. Talk to someone: Distracting yourself by talking to friends and family helps. The mind starts wandering when in anxiety and alone and the effective technique to talk to some trusted person helps. The support you get from family and friends just boosts you back and wards you off the symptoms. In case of a panic attack, you can request the company of a friend and relative to watch over you.
5. Trick your anxious thoughts: Anxiety does not happen suddenly but is due to the mind's tendency to have negative thoughts spiraling day in and day out and the worse is that you have no control over the thoughts. Learn to tamethese thoughts and the triggers which cause these to keep anxiety at bay.

There are strategies which you can try to help you keep anxious thoughts away.

1. Question yourself when you experience anxiety. A long checklist helps you make your thoughts more realistic.
2. Give affirmations to yourself that everything is okay, you will get over the situation. Usually, affirmations are made to comfort one.
3. Know the physical symptoms as many times physical sensations like in case of a panic attack tend to trigger anxiety and stress. When you get used to the symptoms, the mind does not send signals for anxiety to the brain. Create exercise to habituate yourself to a panic attack. There is no cure for anxiety but the fastest way to get your anxiety under control is to simply manage it.

Sexual interaction is not only about physical intimacy but has a lot to do with your mental and emotional state. Being in a perfect physical, mental and emotional state of mind enhances the sexual performance by several folds. Unfortunately, for some couples, sex can be a nightmare, leaving them depressed and stressed out. Some individuals get cold feet at the mere thought of sex, a condition known as sexual anxiety or sexual performance anxiety.

There can be many factors that contribute towards sexual anxiety in both males and females. While stress (physical and mental) is believed to be a leading trigger, the problem can also be an outcome of a strained relationship or not being happy about one's own body. At times, sexual anxiety can also surface when an individual tries too hard to satisfy their partner in bed.

How Unani can help in overcoming sexual anxiety?
Sexual anxiety may not be a small problem as it often appears to be. Unattended for long, sexual anxiety can trigger erectile dysfunction and ejaculation problems (such as premature ejaculation, having difficulties in getting an erection) in males. Females too might find it difficult to get an orgasm. The Unani treatment, believed to have its origin in Greece (introduced in India by Persians and Arabs), never fails to enthral us with its unique treatment.

Also known as Greco-Arabs medicine or Oriental medicine, Unani believes that a diseased condition is a natural body process while the associated symptoms are nothing but the body's reaction to the disease. According to Unani, there are four vital senses of humour in the body - Phlegm (Balgham), Blood (Dum), Yellow bile (Safra) and Black bile (Sauda). These humour are responsible for keeping the body well nourished so as to ensure optimum activities of the vital body organs.

Before treating the patient, the physician (Hakim) will carefully study the pulse of the patient to understand the functioning of the humour and also to identify the humour that is dominant over the others. Depending on the severity of sexual anxiety, the physician may recommend

• Detoxification of the body to exclude the harmful toxins out of the body, enhancing the overall functioning and immunity of the body. This procedure is also known as Regimental Therapy (Ilaj Bil Tadbeer).
• Since sexual anxiety is often found to be triggered by physical and mental stress, the Unani system also emphasizes the need to eat balanced and nutritious foods. The healthy dietary modifications go a long way to improve the condition of sexual performance anxiety. This therapy is known as Dietotherapy (Ilaj Bil Ghiza).
• Based on the associated discomfort, Unani medicines which are 100% natural (based on plant products and herbs) are given to the affected individuals, a therapy termed as Pharmacotherapy (Ilaj Bil Dawa). Pharmacotherapy, amalgamated with Regimental Therapy and Dietotherapy plays a pivotal role to alleviate the complications and discomfort associated with sexual Anxiety, ensuring all the four senses of humour are in balance.
• In cases where sexual anxiety is a result of some underlying medical condition, surgery (Jarahat) may be required.

Use homoeopathic remedies for all your troubles. Homoeopathy not only treats the disease but it treats the person as a whole with the hollistic approach without any side effect.

Covid -19 has lockdown the world due to its rapid spread. Let's make this home time productive by spending it with our family. It is a rare opportunity we get. Engage your kids in different activities and educate them about various things like the importance of cleanliness, healthy foods, oral hygiene, physical hygiene.
Practice oral hygiene along with your kids so that it becomes their routine.

Be mindful. Be aware of what you are feeling when you are thinking. Sit with your emotions and figure out why you are having them.

It's tough time for all of us so it's my request to every human kind please stay home stay safe.
Maximize your work from home 
Even for consultation you can utilize online portals.
Minimize your contacts by decreasing movements

Overthinking means to think about something for too long. We all tend to overthink over important or trivial matters – whether we are making the right choices in life, or how to dress up for an outing. We wonder about several issues going on in our lives. All this is perfectly normal until it takes a toll on our mental health.
When the habit of overthinking arouses excessive thoughts about something so much that it causes stress, fear, anxiety or dread, and affects your ability to function normally, it could be an indication of mental disorder.

Thus, when you worry or wonder about yourself, your family or friends, you do not necessarily have the overthinking disorder. Whatever you are wondering, probably keeps you concerned for a while, after which you carry on with your usual routine. However, with the overthinking disorder, all you can think of is a worry. Even though it may not be the same thing, which concerns you, something or the other constantly bothers you.

How to tell if you have Overthinking Disorder

If you are not sure whether you are simply overthinking or are suffering from a mental disorder, you should look out for these signs –

• Difficulty contributing to or following along with a conversation because you go over probable statements or responses repeatedly until the conversation has either ended or you have lost your turn to speak
• Comparing yourself continually to others around you, and how you measure up to them
• Focusing on the worst possible scenarios involving you or a loved one
• Reliving past mistakes/failures time and again, so you are unable to move past them
• Worrying about future goals/tasks until they feel impossible to accomplish
• Reliving a traumatic experience in the past – the loss of a dear one or abuse – that you are unable to cope with
• Inability to slow down the vague thoughts/emotions/worries racing on in your mind

Impact of Overthinking Disorder on Life

Not everyone experiences the same symptoms of the overthinking disorder. Those who do, often find that their inability to control negative emotions and thoughts effectively is compromising their quality of life. This often makes it difficult for them to go out and socialize, be productive at work, or enjoy a hobby, as they spend a considerable amount of energy and time on specific thoughts. The thought that they do not have control over their own emotions or minds can be damaging to one’s mental health.

Overthinking can change the way you work with others and the way you do things. It can significantly affect your personal life, social life, and work life. Gradually, it will start wearing away at you and your relationship with others. A person with an anxiety disorder is more likely to have an overthinking disorder.

If you find yourself struggling to overcome overthinking, you should seek professional help. Therapy and counselling can help you vent out your worries and irrational thoughts. A couple of interactive sessions with your therapist can help you cope with your anxiety, stress and fear, as you engage in a one-on-one conversation and open up to him/her.
 

Precautions While Lockdown!

Anxiety is defined as an emotion, characterized by a feeling of nervousness, worry, or unease about something with an uncertain outcome. Feeling anxious about something now and then is normal, and the feeling persists for a short duration. However, for some people, these feelings may become more than just a stressful day at work or passing worries. It may take weeks, months, or years for your anxiety to go away.

Researchers and doctors believe that anxiety stems from a number of factors including one’s genes, environmental stress, and changes in the circuits of the brain. If not paid heed to, the condition may deteriorate and the person is likely to suffer from anxiety disorders.

Type of Anxiety Disorders:

The various types of anxiety disorders include –

1. Agoraphobia- People usually have a fear of certain situations or places that make them feel embarrassed, powerless, or trapped.
2. Generalized Anxiety Disorder or GAD- People encounter excessive worry and constant anxiety about ordinary events or activities.
3. Obsessive-Compulsive Disorder or OCD- This refers to the continual experience of intrusive or unwanted thoughts/worries that cause anxiety. The person may be aware that the thoughts are insignificant, but they still look for ways to relieve their anxiety by engaging in certain behaviours or rituals – counting, washing their hands repeatedly, checking on things etc.
4. Panic Disorder- This leads to sudden, repeated bouts of fear, terror, or severe anxiety that culminate in only a few minutes. Panic attacks may cause you to worry about the occurrence of a situation or avoid a previously occurred instance.
5. Post Traumatic Stress Disorder or PTSD- This results from one’s failure to recover after witnessing or experiencing a terrifying event. A person with PTSD may experience flashbacks of the incident, disturbing dreams, or may find it difficult to relax. 
6. Social Anxiety Disorder- This refers to one’s fear of public embarrassments and negative judgement from others in society.
7. Separation Anxiety Disorder- The disorder is characterized by extreme levels of anxiety following the separation from a place or a person that provides a sense of security.
8. Selective Mutism- This type of anxiety disorder is very common in children. A child with selective mutism may be unable to open up or speak up in specific places or situations, despite being surrounded by familiar faces. For example, when a child refuses to talk in school despite having excellent communication skills.

Symptoms of Anxiety Disorders:

Anxiety symptoms vary from one person to another. Nevertheless, the body reacts to anxiety in a specific way – it goes into high alert looking for possible threats and activates your fight-or-flight response. Here are some of the common signs of anxiety –

1. Restlessness, nervousness, tension
2. A feeling of dread, panic, or danger
3. Hyperventilation or rapid breathing
4. Heavy/increased sweating
5. Muscle twitching
6. Lethargy and weakness
7. Difficulty focusing on things happening around
8. Gastrointestinal problems – constipation, diarrhoea, or gas
9. Insomnia
10. A strong urge to steer away from things that trigger your anxiety
11. Chest pain/tightness
12. Dizziness and nausea

When to See a Doctor:

It is not easy to tell whether anxiety is an outcome of just another bad day or a serious medical condition. Therefore, you should look out for the above signs from early on. You should visit a psychologist if you feel you are worrying a bit too much, to an extent where your day-to-day life is getting affected. He/she will suggest a few sessions of psychotherapy and cognitive behavioural therapy to help you cope with your anxiety attacks.

1. Psychotherapy - It is a counselling procedure, which addresses one’s emotional response to mental illness. The therapist encourages you to talk about the situations or things that are causing the attacks to help you understand and deal with them.
    
2. Cognitive Behavioural Therapy - The therapy teaches you to recognize and alter thought patterns or behaviours that are triggering panic and anxiety attacks.

It is best to consult a psychologist and turn to various therapy sessions instead of taking medications because the latter often have side effects on your overall health. Also, you may consider doing meditation/yoga to relieve stress and manage anxiety symptoms.