So You feel everything is out of control?

 

Is there anytime of your life, when you feel the situation is slipping out of your hand.
Believe me, this is something that happens in everyone you meet, at some point of their life.
Take a deep breath and exhale.


“Your calm mind is the ultimate weapon against your challenges.  So relax.”   
Bryant McG



Here are very useful advice given by Anxiety and Depression Association of America ( ADAA)

Anxiety coping proven techniques


Doing Yoga

You’ve heard so many times in the media or by people around you that this 3000 years old tradition of relaxation surely brings mindfulness and mental stability.
Indeed it is calming and restorative; it lowers breathing and heart rate, decreases blood pressure, lowers cortisol levels, and increases blood flow to the intestines and vital organs. (Woodyard, 2011)




·         Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.


Balanced diet is basically:

30 % carbohydrates
30 % fats
40 % protein

5 fruits and vegetable a day and more than 1.5 L of water will help regenerate your body whilst preventing diseases such as diabetes mellitus or hypertension. (WHO)

 







  • Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.


A study done by the University of North Carolina School of Medicine showed that excessive drinking can lead to the rewiring of the brain. This can make an individual more susceptible to the development of anxiety problems. 

  • Get enough sleep. When stressed, your body needs additional sleep and rest.
Serious sleep disturbances, including insomnia, have long been recognized as a common symptom of anxiety disorders. People who are plagued with worry often ruminate about their concerns in bed, and this anxiety at night can keep them from falling asleep.




  • Exercise daily to help you feel good and maintain your health.
30 minutes per day 3 to 5 times a week will bring wonders to your mind and body (CDC)



  • Take deep breaths. Inhale and exhale slowly.
Take a deep breath,
Pause
Exhale 5 .. 4.. 3.. 2.. 1

Controlled breathing, like what you just practiced, has been shown to reduce stress, increase alertness and boost your immune system ( Alderman, 2016)




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.
"Well done is better than well said.''

                                                                Benjamin Franklin 


  • 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.
As soap is to the body, so laughter is to the soul.
Jewish Proverb
  • 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.


Simply writing down your thoughts and feelings to understand them more clearly.It can help you gain control of your emotions and improve your mental health.

  • Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional





Here are some of the places to read further:

ADAA- https://adaa.org/tips

Skipprichard – https://www.skipprichard.com/24-quotes-to-help-you-relax-when-youre-stressed/

Americanaddiction centre – https://americanaddictioncenters.org/alcoholism-treatment/anxiety

WHO – https://www.who.int/news-room/fact-sheets/detail/healthy-diet

SleepFoundation.org- https://www.sleepfoundation.org/mental-health/anxiety-and-sleep#:~:text=Anxiety%20is%20frequently%20connected%20to,involving%20insomnia%20and%20anxiety%20disorders.

CDC – https://www.cdc.gov/physicalactivity/basics/pa-health/index.htmhttps://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

NewYork times – https://www.nytimes.com/2016/11/09/well/mind/breathe-exhale-repeat-the-benefits-of-controlled-breathing.html

Journaling for Mental Health – https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1#:~:text=It’s%20simply%20writing%20down%20your,and%20improve%20your%20mental%20health.

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