Anxiety Disorders » How To Avoid Anxiety Take Care Of Your Health
How To Avoid Anxiety Take Care Of Your Health
Bad Health Leads To Anxiety And Panic Attacks
Your body and you are wedded for life. If you take good care of it, it will take good care of you. To do so, you need to learn not only what stresses you, but to not ignore it when this is happening. This isnt always easy. If chronic anxiety is a steady state and you are out of touch with your body, you may miss the physical symptoms of stress, which youve come to experience as normal. In fact, when flight-or-fight is activated often enough, you can unknowingly send your body this command. If this happens frequently, your anxiety can escalate past the point when you can control it and lead to panic attacks, exhaustion, or illness.
Be kind to yourself and learn to recognize the early signs of stress and to take appropriate action at that time. Stop and do deep breathing, progressive relaxation, body scanning, meditation, rocking, self-massage, aromatherapy and whatever works to help you self-calm and regenerate.
Be sure to follow these suggestions as well:
Since stress depletes your body of resources, eat nutritiously and make sure to feed your nervous system with the necessary supplements.
Delegate as many responsibilities as you can.
Set aside quiet time to unwind at the end of the day.
Simplify your lifestyle to minimize daily hassles and unnecessary responsibilities.
A good resource for learning to manage the details of your household and of your life is The Complete Idiots Guide to Organizing Your Life.
If being with your parents is a negative and destructive experience that evokes powerful uncomfortable feelings, keep your visits infrequent and short. Try to avoid heart-to-hearts by not being alone with them and see them within the con-text of an event that takes the focus off of you.
Since you get easily overwhelmed, take steps to avoid or minimize people and situations that rile you:
As much as possible, keep toxic people, suchas negative parents, co-workers, or friends at a physical and emotional distance.
Say no to stress-inducing situations—parties you dont want to attend, meetings you can successfully avoid, baseball games that bore you, and so on.
Avoid toxic environments that in some people trigger or exacerbate allergies and chemical sensitivity.
Our buzzing, humming, flashing, and vibrating world keeps all of us more revved up and prone to stress. If you are a nervous type, you might get easily irritated and overwhelmed by the on-going sensory onslaught. If so, you may be sensory defensive. As you recall, people with this syndrome perceive harmless stimuli as threatening and overreact with the primitive survival response. The sound of that jackhammer, or the sight of those flashing neon lights, or the smell of someones pungent perfume regis-ters in your brain as danger and evokes the flight-or-fight response. Since unpleasant and annoying stimuli are all around, you feel constantly keyed-up and anxious.
Relaxation techniques and drugs, though helpful in reducing defensiveness, dont eliminate this state. Although you may feel less irritated by noxious stimuli, you will still find loud noise or bright lights or strong odors or tags in your clothing vexing and hard to ignore. Consequently, in spite of all your efforts, its hard to find your comfort zone.
Here are some suggestions to help reduce sensory defensiveness:
Identify what sensations in your environment bother you: noise, bright lights, odors, the taste or feel of certain foods, open space, heights, rough textures on your skin, light or unexpected touch, crowds or violation of your space. Make every effort to avoid or at least minimize exposure to annoying stimuli.
Create the most nurturing sensory work environment that you can. For instance, if overhead fluorescent lights bother you, buy a desk lamp with a full spectrum light bulb for your workspace.
Create a pleasing and nurturing sensory home environment to which you can take refuge.
Set aside a quiet, dark place for your relaxation exercises and add pleasant sensorystimulation, such as burning incense, aromatherapy, candlelight, and soft music.
Learn what sensory integrative interventions reduce sensory defensiveness and,in some cases, eliminate it altogether. For more information, contact Sensory Integration International
If you are under constant stress, your adrenal glands work overtime to keep you ready to fight all your perceived enemies. Prolonged stress on the adrenal glands results in a state of chronic under-functioning or exhaustion, a condition developed over a series of stages as described by Hans Selye.
In the first stage of combating stress, the adrenal glands tend to hyper-function, producing high amounts of adrenaline and noradrenalin, as well as steroid hormones such as cortisol.
As stress becomes prolonged, the glands become overtaxed and go into a state oftemporary under-functioning. If you are relatively healthy, the glands will try to compensate, actually rebuilding themselves to the point of hypertrophy (growing larger).
If high levels of stress continue, the glands will eventually exhaust themselves again and then remain in a chronic state of underfunctioning. At this stage, they overproduce adrenaline some of the time, causing anxiety or mood swings, while under producing adrenaline the rest of the time. With insufficient adrenal resources, you will tend to have a difficult time handling any stressful situation without overreacting or becoming unglued. In short, your capacity to manage stress is exhausted.
Craving for caffeine, sugar, tobacco, alcohol, and recreational drugs
A long-standing addiction to caffeine, sugar, nicotine or alcohol worsens adrenal insufficiency and exhaustion. Continuing stress, inadequate sleep, sudden trauma, severe physical illness, prolonged exposure to heat or cold, exposure to toxins, pollutants, and substances of which you are allergic, as well as prolonged taking of cortisone, all aggravate adrenal exhaustion.[/box]
Overcoming adrenal exhaustion takes effort but is possible. Here are some guidelines to reduce overwhelming stress:
Get as much sleep as you need to feel alert and productive.
Substitute herbal tea for caffeinated beverages.
Stop smoking, drinking alcohol, or using recreational drugs.
Find out if you suffer overgrowth of the Candida albicans fungus, and explore diets that could eliminate this problem.
Eat natural food, preferably organic, fresh vegetables, and fresh fruits, protein in the form of beans and grains, organic poultry or fish.
Take B-complex, vitamin C, calcium, magnesium and chromium. Try raw adrenal extract, 50 to 200 mg per day, preferably under the supervision of a doctor or nutritionist experienced in using glandular extracts.
Get plenty of fresh air and sunshine.
Do daily exercise to slough off excess adrenaline.
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