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5 Tips for Dealing with Anxiety

Anxiety is a normal emotion that everyone has experienced at some point in their life, and is your body’s way of dealing with life’s many stresses. However, with an anxiety disorder, the feeling may be unreasonably intense or last for an extended period of time, and can hold you back from living your life the way you would like to. According to the Anxiety and Depression Association of America, anxiety disorders affect approximately 40 million adults in the United States. While this an unfortunately common condition, many people don’t know what to do when they are suffering from anxiety. Here are a few things to remember:

1. Take Care Of Your Body

If you want to be able to deal with anxiety, making sure you take proper care of your body is important. Getting an adequate amount of sleep on a regular basis is important. It is recommended that individuals get 7 to 9 hours of sleep at night, but this doesn’t stop approximately 40% of adults from falling short of this number regularly. This is a major problem and can make it easier to fall prey to anxiety.

2. Face Your Fears

Many people have specific situations that trigger their anxiety. You may be completely aware that riding in an elevator is safe, but stepping into one nonetheless triggers your body’s fight-or-flight response. Instead of avoiding this type of situation and letting anxiety control you, take steps to face these specific fears. For example, the more times you ride in an elevator without any issues, the less likely you are to feel anxious about it.

3. Meditation

Meditation has emerged as a great help for those who suffer from anxious disorders. This practice teaches mindfulness, which can help you become more aware of the specific situations triggering your anxiety. Those who meditate regularly are more aware of their body, and can learn to relax muscles as they become tense. It also teaches proper breathing techniques, which will help you relax when you start to feel overwhelmed.

4. Be Compassionate Towards Yourself

Suffering from anxiety is bad enough, but it makes it even worse when you put yourself down for it. Once an anxiety attack has run its course, it’s easy for individuals to judge themselves, especially for irrational worries. However, it’s important to give yourself the same type of support and compassion that you would give a friend. It is the most common mental health condition in the US, so it’s important to take a step back and realize that it’s not just you.

5. Don’t Be Afraid To Seek Help

While anxiety affects so many people, as much as 30% of adults never seek treatment for their condition. It’s important to realize there is no shame in seeking the help of a professional if anxiety of preventing you from living your life to the fullest. While there are many things you can do on your own to combat anxiety, sometimes it takes the help of an experienced therapist or counselor to truly help you get your life on track. If you’re not sure where to begin, you can find a variety of helpful resources or you can ask for a recommendation from your physician.

Women and Substance Use Disorders: What You Need to Know

Close your eyes and picture a drug addict. If you imagined a skinny man, shaking and hunkered down in some city alley, you’ve got the stereotypical image of an addict in your head. The truth is, however, that substance abuse disorders affect millions of people, men and women alike. Addiction does not discriminate, especially not with gender.

Addiction Affects Everyone
Women are just as likely to experience substance abuse disorders as men are. According to NIH’s National Institute on Drug Abuse, 19.5 million adult women have used illicit drugs within the last year; that’s over 15% of the population.

Drugs Can Affect Women Differently
It may be surprising that this many women are experiencing substance use disorders, and that’s partially due to a lack of attention paid to women’s health by medical professionals in the past. New studies are showing key differences between the sexes when it comes to substance abuse. Drugs affect people physiologically, psychologically, and socially, so it’s no surprise that the physical, psychological, and social differences between men and women factor into substance abuse issues. For example, in general, women develop addiction more quickly than men do. Researchers believe this may be due to a general trend in which women are more heavily affected by smaller amounts of drugs than men are.

Social Pressures are Different for Women
Furthermore, social issues can make seeking recovery from drug addiction more difficult for women. Women are often in the traditional gender role of childcare provider or homemaker, making it difficult to seek treatment that would leave children without proper care; furthermore, when a caretaker becomes honest about illicit drug use, she risks legal consequences including losing her children. While not all women are mothers, there are certainly stigmas about drug use that affect many women differently than men. Women are also more likely to experience certain types of trauma that can catalyze drug use.

Women Do Recover From Substance Abuse
Despite facing unique challenges with substance abuse, studies show that women who engage in substance abuse treatment have equal or even better chances than their male counterparts of maintaining abstinence. If you or someone you know is seeking recovery, contact the Substance Abuse and Mental Health Services Administration’s National Helpline or find a 12-Step meeting near you.

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How to improve your social communicating skills to better fit into society

Being socially awkward is nothing to be ashamed of. Half of the world is socially awkward at one point in their life and believe it or not many overcome it with a few tips and some practice. Having a better social life is desirable by almost anyone in this world, so it should not be a taboo to talk about how to improve those social communication skills even though you might have a pretty sizable social circle.

Let’s get down to some guidelines and how you can implement them in your life to improve your social communicating skills

1) Tackle social events head on

While it can be intimidating to behave like a social person due to anxiety, it is recommended that people still attack this problem head-on. The fact of the matter is that many people are scared of the results that might happen if they find themselves in an awkward situation. However, the truth is that you have nothing to be scared of. Many people who are professional talkers and have a big social circle continually find themselves in an awkward situation. It’s how they approach the situation that differs. Don’t freeze up and don’t try to escape the situation, tackle it head on and watch the situation unfold itself, learn from it and implement that knowledge in the future encounters. There are 6 billion people in this world, even if you scare half of them away from you still have 3 billion to be friends with if you desire it to be so.

2) Start with baby steps

Expand your social encounters by one person at a time. You can start with people from your work, school or sports activity. What is important is to start and then as time goes by increasing the chance of meeting new people.

3) Create goals

If we go into a dark room we won’t be able to find anything. But if we know what we want from life we would rarely be in a situation where we don’t know how to get something. Every time you meet your goals set new ones, and always be one step ahead of your anxiety by making new heights your new goal.

How to fight depression the natural way

Everyone in their healthy lives feels depressed at one point in their lives, the trick is to learn how to deal with it and to understand that for whatever reason you feel depressed, that it will pass in time. For people that have been in a state of chronic depression for some time there are ways to seek professional help that will eventually help you get better, but for people that want to fight depression in a natural way, we may have some solutions for you that you might want to try. Keep in mind that depression affects everyone in a different way and that if you don’t find anything on this list helpful that you should not give up. The fight against depression can take a long time depending on the situation of every individual, but in the end, the good times will come again.

So, without further explanation let’s get into the ways we can deal with depression in a natural way.

1) Get an active routine

Depression is a state where the mind feels useless and hopeless. It’s only natural to fight this state with an active lifestyle. If you want to start off your day without the dreaded feeling of hopelessness you should make up a routine schedule that is active and full of things to do. this will give you a sense of purpose and will keep your mind busy, which will in turn eventually help you overcome your depression.

2) Exercise your body and mind

Exercise is something that everyone should have in their life. When people who experience depression start exercising it is reported that 70% of them successfully fight off depression within the first three months. Having a healthy lifestyle helps in more ways than one and it definitely can help you if you give it a try.

 

3) Sleep at the right time and get enough sleep

Many people don’t have healthy sleeping cycles. This can lead up to the brain being tired and sometimes to depression. For starters form a healthy sleeping cycle and try not to deviate from it too much even on weekends.

4) Talk with your friends and family

Depression takes a lot of forms, but almost all of them can be dealt with communication. Start with your family and friends and you might find yourself leaving depression behind as these factors can help us tremendously.

How to deal with emotional stress

We would think that the biggest killer in our society today would be some disease that could wipe out the whole human race in a matter of seconds, but we would be wrong. However, this does not mean that the real culprit should not be taken seriously, as it has alone led to more deaths that it could be countable since the beginning of time. We are of course talking about stress.

Stress can happen to anyone at any given time, and for each individual, it can manifest in a different way. Some people like to bottle up and close themselves to the outside world, so they keep all their stress within themselves. Others like to vent out at everyone around them letting their stress not just affect them but everyone around them. While everyone deals with stress in their own way, it’s definitely a bad thing to remain stressed and to keep it unresolved.

The fact of the matter is the sooner we deal with stress the higher chance there is of us not falling ill to many other problems of the mind and body. The first thing everyone needs to understand is that stress can happen to anyone and it is happening to everyone and that there is no unique way to deal with stress.

So, let’s get down to some methods that can help us deal with emotional stress.

-Stress management is good and it works

While stress happens to everyone, how we manage stress is very important.

One way to deal with stress is to take deep breaths when a stressful situation occurs.

Another great way to deal with stress is to focus on the given problem at this moment and stop worrying about the future or the past.

While emotional stress can be taxing on the body, it’s important to remember that you need to take some time for yourself. Go out for walks, work out, and definitely don’t force yourself to do anything you don’t want to do because you don’t owe anyone anything and you don’t need to be stressed for any reason.