Anxiety Tips

Reasons for Lack of Sexual Intimacy

Sexual intimacy is an integral part of a relationship and almost as imperative as trust and communication to sustain and enhance that relationship between two people. It is associated with feelings of love, romance, emotions, affection and most importantly commitment to each other. Sex helps bond relationships further and creates a broader sense of intimacy in a loving relationship. However, lack of intimacy with a partner can be a source of frustration and anxiety in both men and women. This can create feelings of rejection in a person and can develop feelings of self-doubt in them. Further, It can increase a gap between a couple which in the long run can cause irreparable damage to their relationship. Hence, It is very important for a person to know and understand what can be the probable causes of low sexual desire in their respective partners. Listed below are a few causes: 

1. Stress

Studies indicate that stress can be a major reason for decreased sex drive in people especially, in men. Stress at home, at work or any kind of stress that may have a huge impact on a person, can leave them exhausted. This can make sleep or any other way to unwind and relax more appealing compared to sex which can feel like a chore for that person at that time.

2. Unresolved conflicts

Problems and unresolved issues in a relationship can make your partner withdraw themselves emotionally and show less affection. If one feels disrespected, unappreciated, criticized or feels let down by their partner, it may put a strain on intimacy.

3. Emotional intimacy

Lack of emotional intimacy can be a reason for a lack of sexual intimacy too. Be it a man or a woman, feeling disconnected from your partner can make it hard to connect during sex or enjoy it. Spending quality time together can help build emotional intimacy and ultimately bring back physical intimacy.

4. Depression

Depression is a serious illness that interferes with all aspects of your life, including your sex life. It is not the same as feeling sad for a short while as that is temporary and fades away with time. If your libido has been low for an extended time, and if it’s causing you stress or sadness, it might be time to talk to your doctor.

5. Self-esteem

Body image issues and low self-esteem affect both men and women. If a person doesn’t feel confident in their skin and feels unattractive it can take a toll on their relationships, particularly when it comes to physical intimacy because it leads to inhibitions. In such a case, complimenting your partner and showing patience and understanding can help your partner feel more comfortable about themselves.

6. Hormonal imbalance

Hormonal imbalance can compromise your sex life by affecting your energy, physical sensitivity and desire. The three main hormones that could be affecting sexual desire are estrogen, progesterone, or testosterone levels. The hormonal imbalances found in menopause, pre-menopause and post-menopause can result in the decline of sexual drive in women. If it persists it’s best to visit a health professional for proper guidance.

7. Rejection

Rejection by your partner in earlier times can lead to a lack of sexual intimacy. If you have ignored and turned down sexual advances from your partner in the past, it can make your partner feel unwanted and can put them off intimacy. This can make them distant and not initiate sex.

Sexual intimacy plays a major role in any relationship/marriage. When there is a lack of sexual intimacy it makes the couple less satisfied with each other. Seeking help from a professional marriage counselor or relationship expert can be beneficial in understanding your issues and guiding you to work it out together.

Worrying is a natural tendency among children. While some worrying helps children to excel, too much worrying can lead to anxiety related disorders. From friendship woes to homework to fear of failure, there could be a lot of factors that can lead to anxiousness in a kid. This problem is mostly witnessed in school going, children. Some of the common symptoms that are portrayed include the need to be perfectionists, seeking of constant reassurance, getting sick worrying too much, scared of participating in a group event.

How to prepare your child to overcome anxiety?

1. Help them prepare: One major cause of anxiousness in a child is ill preparation. Be it tests or essays, if a child has not prepared well, he tends to get nervous and suffer from anxiousness. The solution is to teach them various study techniques such as flashcards and quizzes. If this is done regularly and reviewed meticulously, your child will get over the fear of failing and perform better.
2. Teach them to focus: Losing focus is a major tendency among kids who tend to suffer from anxiety related disorders. Keeping the concentration going is a major skill that needs to be taught by parents. Kids often go blank during tests thinking others are far smarter than they are. Some good method to tech focus is to teach them reverse counting, slow breathing technique and frequent consumption of water.
3. Pass on the anxiety: Anxiousness has to be passed in form of something. Certain activities, therefore play great strokes in addressing anxiousness. Teach your kids to distress in the form of TV or teach them to write when they are anxious. This not only takes off anxiety from the equation, it helps a kid to relax without the fear of failure.
4. Reassurance: Kids suffering from anxiousness often need repeated reassurance about the task in hand. The task here for a parent is to make their kid understand that failure will not impact their relationship with their parents. Often the failure of letting someone down makes a kid anxious. Constant reassurance will curtail the tendency. This being said, parents should ensure that this doesn’t become a habit for the kid. The idea is to make them comfortable and not letting your child dependent on you.
5. Relaxation techniques: A study published by the Journal of School Counseling argued that kids who practice relaxation techniques are far less likely to suffer from anxiety and stress related disorders as compared to their peers. Some of the relaxation techniques that can be easily learned and practised include breathing exercises, meditation, yoga and so on. This exercise helps children to focus and concentrate more.

It is normal to feel nervous before an interview or be anxious about something, but letting that fear take over you is not normal. If your worries and stress interfere with your day-to-day life, you may be suffering from an anxiety disorder. Fear not, this is treatable with homeopathy.

What is Anxiety Disorder?

Anxiety disorder can be understood as a group of mental disorders characterised by intense feelings of anxiety and fear. Anxiety can be best defined as a worry about future events. This condition can lead to physical symptoms, such as a fast heart rate, uneasiness and shakiness. 

Types of Anxiety Disorders:

• Generalized Anxiety Disorder
• Specific Phobia
• Social Anxiety Disorder
• Separation Anxiety Disorder
• Agoraphobia
• Panic Disorder
• Selective Mutism

People often have more than one anxiety disorder.

Conditions Homeopathic medicines can cure:

1. The homeopathic medicines are suitable for people who are easily stressed, oversensitive, insecure, irritable and despondent. They also help in dealing with the after effects of grief and fright. Physical ailments such as fatigue, dullness and lack of energy that are a result of anxiety can also be treated with these medicines.

2. There are homeopathic medicines for sudden, intense anxiety attacks and for post-traumatic anxiety. They also helps in dealing with after effects of anxiety such as memory weakness, restlessness, oversensitivity and spells of rage.

3. The homeopathic medicines are also helpful in cases where anxiety makes a person insecure and unsure of what to do. When you're anxious, you are likely to crave for something sweet and feel very hot. Both these are cyclic symptoms of anxiety and can worsen the situation if not dealt properly. However, homeopathic medicines help calm the digestive effects of sugar and cool the body to keep anxiety levels in check. 

4. Homeopathic medicines also work well on people who are worried about safety and security. If issues like health, money and break-ins are the cause of your anxiety, homeopathic remedies are ideal for you. They also helps deal with restlessness.

5. When it comes to anxiety, there are some homeopathi medicones which very well suit the people who are scared of change and over controlling. This anxiety is accompanied by excessive sweating due to any exertion and stubbornness. Such people are also often afraid of animals and of the dark and get easily confused.

Do you have a habit of getting too anxious about minor matters? Is your severe anxiety hampering the smooth functioning of your daily life? Is anxiety giving you headaches, causing insomnia and making you paranoid? All these conditions imply that you are suffering from anxiety disorder. There are several types of anxiety disorders with various symptoms, and there are effective treatment procedures for curing them as well.

Signs and symptoms of severe anxiety/ anxiety disorder: The signs of anxiety disorder vary from person to person, but one common major symptom is severe fear, tension and worry even in petty situations.

Emotional symptoms:

The common emotional symptoms except fear and tension include the following:

1. Feelings of great apprehension or a dread feeling
2. Problem with concentration
3. Feeling overly tensed
4. Always anticipating the worst in any situation
5. Feeling restless and irritable
6. Watching out for danger signs in everything
7. Feeling mentally blank

Physical symptoms:

Anxiety is much more than being just a feeling and several physical symptoms are observed as a result of the body's response to severe anxiety. The most common physical symptoms are as follows:

1. A pounding heart
2. Excessive sweating
3. An upset or dizzy stomach
4. Enhanced urge for urination and diarrhea
5. Breathing problems
6. Muscle tension
7. Feeling twitches and tremors
8. Severe headache and excess fatigue
9. Sleeplessness or insomnia

Coping with severe anxiety:

In order to cope with anxiety disorder, you should follow these tips:

1. You should connect with other people as being lonely or isolated may trigger your anxiety. Meet friends or join support groups. You should share your feelings with a loved one to ease the anxiety.
2. You must start undertaking relaxation techniques such as mindfulness meditation, progressive muscle relaxation or deep breathing. These help in reducing your anxiety and make you feel relaxed.
3. Regular exercise and work out is a natural stress buster and relieves anxiety. Practice different types of exercises strictly every day.
4. You must get sufficient sleep as lack of sleep boosts your feelings of anxiety and tension. You should get nine hours of undisturbed sleep every night.
5. You should reduce your intake of alcohol and caffeine products, which worsen your anxiety.
6. You must train your mind to stay calm. The habit of needless worrying must be brought under control. You can undertake strategies such as creating a worry period, challenging the thoughts of anxiety and accepting uncertainty in life.

The self-help strategies for coping with severe anxiety can be quite effective. In some cases, fear and anxiety attacks become very severe and cause great distress in a person's life. In such cases, professional help is required. Certain behavior therapies can be undertaken for eliminating severe anxiety.

घबराहट एक ऐसी समस्या है जिसपर यदि ध्यान नहीं दिया गया तो काफी मुश्किल हो सकती है. लेकिन इसके लिए कुछ असं से उपाय अपनाकर हम काफी राहत महसूस कर सकते हैं. आज व्‍यस्‍त जीवनशैली और आगे बढ़ने की होड़ के कारण लोगों में एंग्जायटी की समस्या तेजी से बढ़ रही है. आइए घबराहट से निपटने के तरीकों के बारे में जानें.

घबराहट के लिए घरेलू उपचार
घबराहट यानि एंग्जायटी एक प्रकार का मानसिक विकार है. इसे मेडिकल भाषा में एंग्जायटी डिस्‍ऑर्डर को नर्वस सिस्टम पर अधिक प्रेशर पड़ना भी कहते हैं. एंग्जायटी से ग्रसित रोगियों की संख्‍या दिन प्रति दिन इजाफा हो रही है, यदि सही समय पर इसका इलाज नहीं होता है तो यह धीरे-धीरे गंभीर रूप ले सकता है. हालांकि, एंग्जायटी अटैक को कंट्रोल करने के लिए दवाईयां, साइकोथैरेपी आदि कई प्रकार के उपचार मौजूद हैं. यहाँ पर ध्यान देने योग्य बात यह है की दवाओं पर निर्भरता एक नशे की लत का रूप ले सकती है. इसलिए इसके उपचार के लिए घरेलु उपाय सबसे बेहतर विकल्प सिद्ध हो सकता है. आइए मन को शांत करने के ऐसे ही कुछ सुरक्षित और प्राकृतिक विकल्‍पों के बारे में जानते हैं.

1. कैमोमाइल चाय
कैमोमाइल चाय में औषधिय और रोगनाशक गुण होते है जिसके कारण इसका उपयोग दवा के रूप में बहुत पहले से किया जा रहा है. इसके एंटी-इफ्लेमेंटरी और शांत रहने वाले गुण एंग्जायटी को काफी हद्द तक कंट्रोल करने में मदद करता हैं और नर्वस सिस्टम को शांत रखने में सहायक होते हैं. इसके अलावा कैमोमाइल में निहित कुछ तत्त्व वैलियम जैसे मादक पदार्थों के तरह मस्तिष्‍क को रिसेप्टर्स करने के लिए बाध्य करती है. कैमोमाइल की चाय बनाने के लिए एक कप पानी में सूखे कैमोमाइल के दो चम्‍मच मिलाकर अच्‍छे से उबाल लें. फिर इसमें शहद की एक चम्‍मच मिला लें. इस गर्म चाय को दिन में तीन बार लें. यह मस्तिष्‍क को शांत रखने के साथ आपकी प्रतिरक्षा प्रणाली को भी बढ़ावा देती है.

2. नींबू बाम
इस जड़ी बूटी का उपयोग स्ट्रेस और एंग्जायटी को कम करने और अनिद्रा को दूर करने के लिए लंबे समय से किया जा रहा है. नींबू बाम आपको चाय, कैप्‍सूल या अन्‍य शांत जड़ी बूटियों के साथ मिक्स कर के मिल सकती है. नींबू बाम से बनी चाय आराम तंत्रिका तंत्र को उत्तेजित करती है.

3. ओमेगा-3 फैटी एसिड
ओमेगा-3 फैटी एसिड घबराहट के लक्षणों को कम करने और शरीर में स्ट्रेस केमिकल के स्‍तर जैसे एड्रेनालाईन और कोर्टिसोल को कम कर मूड को अच्‍छा करने में मदद करता है. फैटी फिश जैसे ट्यूना और सालमन, अखरोट और अलसी के बीज में ओमेगा-3 फैटी एसिड प्रचुर मात्रा में होता है. एक स्टडी के अनुसार, जो लोग फिश ऑयल सप्‍लीमेंट का इस्तेमाल करते है उनके खाने और सोने की आदतों, कोर्टिसोल का स्तर और मानसिक स्‍तर के द्वारा मापने पर घबराहट कम देखने को मिली.

4. जिंको बिलोबा
इस जड़ी-बूटी का सेवन मेमोरी डिसऑर्डर और ऐसी समस्‍याओं के लिए किया जाता है जो मस्तिष्‍क में रक्‍त के प्रवाह को कम कर देती है जैसे मेमोरी लॉस, फोकस की कमी और मूड बदलना. यह जड़ी बूटी पूरी तरह से सुरक्षित है और लंबे समय से इसका उपयोग किया जा रहा है.

5. लैवेंडर
यह लोकप्रिय जड़ी-बूटी अपने शांत प्रभाव के कारण लोकप्रिय है. कई स्टडी के अनुसार यह सिद्ध हुआ है की इसकी खुशबू हृदय गति और ब्लड प्रेशर को कम करने में सहायक होती है और यह भावनात्‍मक एंटी-इंफ्लेमेंटरी के रूप में सहायक है. इसके इस्तेमाल करने से एंग्जायटी कम महसूस होती है जब लैवेंडर के तेल का इस्तेमाल किया जाता है. एक और जर्मन अध्‍ययन के अनुसार, विशेष रूप से तैयार लैवेंडर टेबलेट जनरल एंग्जायटी डिसऑर्डर जीएडी) से पीड़ि‍त लोगों में चिंता के लक्षणों को प्रभावी ढंग से कम करने में मदद करती है.

6. कावा
साउथ पैसिफिक एरिया में मिलने वाला औषधीय पौधा कावा बेचैनी से परेशान लोगों के लिए बहुत कारगर सिद्ध हुआ है. इस पौधे का प्रभाव दिमाग और केंद्रीय तंत्रिका तंत्र के अन्य अंगो पर काम करता है. कावा की जड़ का इस्‍तेमाल एंग्जायटी, स्ट्रेस, डिप्रेशन, सिरदर्द, बेचैनी, अनिद्रा और भावनाओं को शांत करने के लिए किया जाता है. अध्ययनों से पता चलता है कि यह घबराहट के लिए एक आशाजनक विकल्प होता है.

7. एल-थिएनाइन या ग्रीन टी
ग्रीन टी एंटीऑक्‍सीडेंट गुणों और स्‍वास्‍थ्‍य लाभों के कारण लोकप्रिय है. एल-थिएनाइन ग्रीन टी में एक एमिनो एसिड है. एल-थिएनाइन हृदय गति और ब्लड प्रेशर को नियंत्रण करने में सहायक है और एंग्जायटी को कम करने में भी आपकी मदद करता है. एक अध्‍ययन के अनुसार, 200 मिलीग्राम एल-थिएनाइन लेने से परीक्षण के दौरान चिंता की आंशका वाले विषय में छात्रों ने बहुत ही शांत और अधिक ध्‍यान केंद्रित कर परीक्षण दिया.

It is normal to feel nervous before an interview or be anxious about something, but letting that fear take over you is not normal. If your worries and stress interfere with your day-to-day life, you may be suffering from an anxiety disorder. Fear not, this is treatable with homeopathy.

Here are a few homeopathic remedies to help calm an anxious person. 

Kali Phosphoricum: Kali Phosphoricum is a potassium phosphate that helps calm people when overwhelmed by anxiety attacks. This is suitable for people who are easily stressed, over sensitive, insecure, irritable and despondent. It also helps deal with the after effects of grief and fright. Physical ailments such as fatigue, dullness and lack of energy that are a result of anxiety can also be treated with this bio-chemic salt. 

Aconite Napellus: Aconite Napellus is made from a purple flowering plant by the same name. it has a number of uses, primary among which is to control  anxiety. This is one of the best homeopathic remedies for sudden, intense anxiety attacks and for post traumatic anxiety. It also helps deal with after effects of anxiety such as memory weakness, restlessness, oversensitivity and spells of rage. 

Argentum Nitricum: Argentum Nitricum is also known as nitrate of silver. This is helpful in cases where anxiety makes a person insecure and unsure of what to do. When you're anxious, you are likely to crave for something sweet and feel very hot. Both these are cyclic symptoms of anxiety, and can worsen the situation if not dealt with. However, Argentum Nitricum helps calm the digestive effects of sugar and cool the body to keep anxiety levels in check. 

Arsenicum Album: Arsenicum Album is a constitutional remedy that can treat both chronic and acute problems. This works well on people who are worried about safety and security. If issues like health, money and break-ins are the cause of your anxiety, this homeopathic remedy is ideal for you. It also helps deal with restlessness. 

Calcarea Carbonica: This homeopathic ingredient is made from the middle layer of sea shells. When it comes to anxiety, Calcarea Carbonica is well suited for people who are scared of change and over controlling. This anxiety is accompanied by excessive sweating due to any exertion and stubbornness. Such people are also often afraid of animals and of the dark and get easily confused. 

One of the biggest advantages of homeopathy over allopathic treatment is the absence of side effects when taken in low doses. However, even homeopathic medication can have side effects when taken in high doses. Therefore, it is a good idea to consult a doctor before self medicating with homeopathy.

घबराहट एक ऐसी बीमारी है जिसकी वजह से कई बार खतरनाक स्थिति पैदा हो जाती है. इसको हमलोग आम बोलचाल की भाषा में तनाव, अवसाद या चिंता भी कह कर पुकार सकते हैं. देखा जाए तो घबराहट अपने आप में एक बिमारी तो है ही लेकिन साथ ही कई बीमारियों की जड़ भी है. इस बिमारी में हमें मुख्य रूप से दुःख, बुरा महसूस करना, दैनिक गतिविधियों में रुचि या खुशी ना रखना आदि लक्षण दिखाई पड़ते हैं. जाहिर है इससे हम भी इन सभी बातों से भी लगभग परिचित ही होते हैं. यदि ये लक्षण थोड़े समय तक दिखाई दें तो ज्यादा परेशान होने की बात नहीं है लेकिन जब यही सारे लक्षण हमारे जीवन में अधिक समय तक रहते हैं तब ये हमें बहुत अधिक प्रभावित करते हैं. ये स्थिति बेहद तनाव से भरी होती है. विश्व स्वास्थ्य संगठन के अवसाद की परिभाषा के अनुसार दुनिया भर में अवसाद सबसे सामान्य बीमारी है. आपको जानकर हैरानी होगी कि दुनिया भर में लगभग 350 मिलियन लोग घबराहट या इससे संबन्धित अन्य अन्य बीमारियों से प्रभावित हैं. घबराहट एक मानसिक स्वास्थ्य विकार है जो कि कुछ दिनों की समस्या न होकरके एक लम्बी बीमारी है. आइए इस लेख के माध्यम से घबराहट के लक्षणों पर एक नजर डालें ताकि इस संबंध में जागरूकता फ़ेल सके.

घबराहट के लक्षणों की शुरुवात-
घबराहट अपने सामान्य रूप में अवसाद जैसा ही लगने वाली एक और समस्या है मूड का उतार-चढ़ाव. लेकिन आपको बता दें कि ये अवसाद से अलग है. मूड का उतार-चढ़ाव तो हम अपने सामान्य और स्वस्थ जीवन में भी अनुभव करते ही रहते हैं. लेकिन हमारे दैनिक जीवन में आने वाली चुनौतियों के प्रति हमारी अस्थायी भावुक प्रतिक्रियाएं अवसाद को जन्म नहीं दे पाती हैं. जैसे कि जब हमारे किसी करीबी की मौत होती है और हम दुखी होते हैं तो वो भावना अवसाद की श्रेणी में नहीं आती है. लेकिन यही दुःख जब लम्बे समय तक बरकरार रह जाती है अवसाद की समस्या हो सकती है. आइए इस लेख के माध्यम से हम घबराहट के लक्षणों पर एक सरसरी नजर डालते हैं.

घबराहट के लक्षण-
1. घबराहट के शिकार व्यक्ति के चेहरे पर आमतौर पर एक तरह के उदासी का भाव नजर आता है.
2. इससे प्रभावित व्यक्ति थकान का भी अनुभव करते हुए देखे जा सकते हैं.
3. इसके मरीजों में ये भी देखा गया है कि इनको ध्यान केंद्रित करने में परेशानी होती है.
4. इन लोगों की मानसिक स्थिति के कारण इन्हें अक्सर दुखी रहते हुए देखा जा सकता है.
5. इसके पीड़ितों में आमतौर पर दिखाई देने वाले लक्षणों में से एक गुस्सा भी है.
6. जिन लोगों को घबराहट की समस्या होती है वो चिड़चिड़े से रहते हैं.
7. घबराहट के शिकार व्यक्ति में हताशा भी आमतौर पर दिखाई देने वाला लक्षण है.
8. आम तौर पर हम लोग त्योहारों या नया मौकों पर आनंददायक या मजेदार गतिविधियों में भाग
लेते हैं जिससे कि एक तरह की ताजगी मिलती है.
9. तनाव के दौरान लोगों को बहुत अधिक नींद या बहुत कम नींद आने की समस्या होती है.
10. तनाग्रस्त व्यक्ति के ऊर्जा में कमी स्पष्ट तौर पर देखी जा सकती है.
11. ये लोग अक्सर अस्वस्थ भोजन की लालसा करते हैं.
12. हमेशा चिंतामें डूबे रहना भी घबराहट का ही एक लक्षण है.
13. कटा-कटा सा और दूसरों से अलग रहना भी एक कारण है.
14. डिप्रेशन से परेशान व्यक्ति के अंदर बेचैनी जैसे भाव भी देखे जाते हैं.
15. उन लोगों को स्पष्ट रूप से सोचने या निर्णय लेने में भी परेशानी का सामना करना पड़ता है.
16. इन सब कारणों से वो काम या स्कूल में खराब प्रदर्शन करते हैं जिससे उनकी परेशानी बढ़ जाती है.
17. घबराहट का शिकार व्यक्ति अपराधबोध से ग्रसित होता है.
18. परेशानियों से तंग आकर उनके मन में आत्मघाती विचार भी आते हैं.
19. आम तौर पर तनाव से पीड़ित लोगों के सिर या मांसपेशियों में दर्द रहने की शिकायत भी होती है.
20. कई बार घबराहट से परेशान व्यक्ति दवा या शराब का दुरुपयोग भी करता है.

Coping Strategie when you're feeling anxious or stressed:

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
• Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
• Get enough sleep. When stressed, your body needs additional sleep and rest.
• Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
• Take deep breaths. Inhale and exhale slowly.
• Count to 10 slowly. Repeat, and count to 20 if necessary.
• Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
• Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
• Welcome humor. A good laugh goes a long way.
• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a  therapist for professional help.

Insomnia or sleeplessness is quite difficult to cope with and for people suffering from anxiety, it is even tougher. People suffering from anxiety remain in a state of mental and physical distress. On top of this, if they cannot sleep well because of insomnia, life becomes quite hard. Insomnia causes anxiety and also is caused due to anxiety.

Here are some simple tips to manage anxiety and insomnia:

1. Maintain a schedule: Try to go to bed at the same time every night and wake up at the same time every morning. Experiment with several different bedtimes and wake up times to find out which one works best for you.
2. Turn off electronic devices: Switch off all electronic devices thirty minutes before you go to bed. Electronic devices stimulate your mind and the light from the devices does not make you feel that it is time to sleep. Keep the devices away from you while going to bed.
3. Dim lights: Practice dimming all lights in your house before bedtime. Change light bulbs and replace them with low wattage lights. This will enable you to have lights, although they are dim. Low lighting will make your body produce melatonin to make you prepare for sleep.
4. Keep away from alcohol and smoking: Consuming alcoholic drinks before bedtime reduces your quality of sleep and you may wake up within two hours. Do not consume alcohol before bedtime. Smoking should be restricted before sleeping, as the nicotine contained in cigarettes is a stimulant, which can take away your sleep.
5. Ignore caffeinated drinks: Caffeine is a stimulant and consuming caffeinated drinks before going to bed can result in losing sleep. Do not drink coffee before sleeping.
6. Exercise: Exercise is a perfect solution to reduce anxiety and results in improved sleep quality. Exercise regularly during the day or three to four hours before bedtime. Yoga and meditation performed just before going to sleep are effective.
7. Make a pre-sleep ritual: Try to find ways, which would help you calm your mind just before going to sleep and practice it every day. This can be reading a book, taking a hot shower or listening to your favorite songs. Your mind will be relaxed, and you will get better sleep.
8. Maintain a sleep journal: Keep a sleep journal and write about the time when you go to sleep and when you wake up. Also note down the time you require to fall asleep, the number of times your sleep breaks and how your sleep was. This will enable you to observe your sleep patterns and make adjustments.

For people suffering from anxiety, added insomnia results in enhanced difficulty. One should cope with the problems properly and try to improve upon them.

Anxiety often leads to the development of phobias. An unreasonable fear of being in social situations is known as social anxiety or social phobia. People suffering from such a phobia may be afraid of specific social settings like public speaking or generic social events such as eating with others or using public telephones. They are afraid that they will embarrass themselves or be humiliated in front of others. Being in such a situation can often build up into a panic attack. In many cases, the person himself is aware that his fear is irrational but cannot overcome it. Hence, here are a few tips to overcome social phobia.

1. Relax: The first thing you need to do is learn to relax. People with phobias often anticipate them and stress themselves out before the situation can present itself. Being anxious heightens sensitivity and worsens your response to a social situation. Hence, before stepping out or meeting someone, take a deep breath and relax. Instead of focusing on the stressful situation, think about something in the future like getting home to a nice cup of tea.
2. Test yourself: Make a list of the situations that you are afraid of and anticipate the level of anxiety you think it would cause. Then test this hypothesis by putting yourself in the situation. For example, if you fear walking into a crowded room, try doing it once. You may find that you cope with the situation better then you anticipated. Keep a record of these hypothesis and test results.
3. Practice doing what scares you: Some situations may scare you too much to dive straight into them. In such cases, practice what you would do if you were in such a situation by yourself or with someone you trust. Run the situation in your head and imagine what you would do if it were actually happening.
4. Look around: Social awkwardness is often caused by imaging that people can read your thoughts and thus focusing on them rather than the people you are talking to or the space you are in. Train your mind to notice things around you and be aware of your situation. Focusing outwards can lower your anxiety and enhance your ability to hold a conversation with people. To make this a habit, whenever you walk into a room make a mental note of three things in the room.
5. Ask questions: An easy way to shift focus from yourself to people around you is by asking questions. When you someone a question listen to their response and if you still aren't comfortable talking about your own views, ask another related question. This will not give your mind time to dwell on any negative thoughts and can even increase your social circle.