Tag: relaxation

10 Steps To Managing Your Anxiety by Anita Ginsburg.

~ Eleanor Segall ~ Leave a comment

(image: Joice Kelly at Unsplash)

Anxiety is a natural response to stress, but sometimes it can become overwhelming and interfere with your daily life. If you’re struggling with anxiety, you don’t have to go it alone. There are many effective strategies for managing anxiety that psychiatrists and mental health professionals use every day. Here are 10 proven strategies for reducing anxiety and taking control of your thoughts and feelings.

Identify Your Triggers

The first step in managing your anxiety is to identify what triggers it in the first place. Is there a specific situation, person, or event that causes you to feel anxious? By recognizing these triggers, you can begin to take steps to avoid them or find ways of coping when they do arise.

Keep a Stress Journal

Keeping track of your thoughts and feelings can be a great way to gain insight into how your body reacts to certain situations and how best to manage them. Write down any physical sensations, emotions, or triggers that contribute to your anxiety so that you can better understand what’s causing it and how best to deal with it.

Exercise Regularly

Exercise is not only a great way to burn off pent-up energy but also helps release endorphins which act as natural mood boosters. Even just a few minutes of exercise each day can help reduce stress levels and improve overall mental wellbeing.

Practice Relaxation Techniques

Taking time out of each day for relaxation is essential for keeping your stress levels low. Take up yoga, practice deep breathing exercises, or listen to calming music before bed each night—whatever works for you. Finding activities that bring about relaxation will help reduce the intensity of your anxiety over time and lead towards more peaceful days ahead.

Talk To Someone

Talking about the things that are causing you anxiety is often the first step in taking control of it again; whether it be with family members, friends, or even professional psychiatric services, like New Tele Doc, if needed. Having someone else who you trust to talk through issues with can help put problems into perspective and provide clarity on potential solutions going forward—something we often need when dealing with our own anxieties.

Get Enough Sleep

Lack of sleep can exacerbate existing anxieties so make sure you get at least 7-8 hours per night whenever possible; if not more depending on personal circumstances. If insomnia is an issue then try getting outside during daytime hours (weather permitting) as exposure to sunlight helps regulate the body’s natural circadian rhythm which aids in quality sleep later at night.

Eat Well and Drink Water

Eating well balanced meals throughout the day helps keep energy levels high while avoiding unhealthy snacks or sugary drinks which can cause blood sugar spikes/drops leading towards feelings of fatigue/anxiousness respectively. Similarly drinking lots of water helps ensure good hydration levels which makes us feel more alert mentally whilst providing physical benefits too.

Practice Mindful Meditation

Mindful meditation involves focusing on one’s thoughts without judgment in order to allow yourself some time away from any negative self-talk or worrying thoughts; allowing yourself time away from such things has been proven beneficial for those struggling with anxiety issues. It’s important however not to focus solely on this technique as other methods should always be employed alongside mindful meditation too when tackling any difficult issue such as this one.

Avoid Caffeine and Alcohol

Both caffeine and alcohol are known stimulants which if consumed regularly can increase adrenal hormones leading towards heightened states of fear, anxiety, and nervousness. Try replacing coffee/tea based beverages (which contain caffeine) instead with green tea or fruit juices (which don’t!) as these are far healthier options overall particularly when trying to combat any pre-existing anxieties already present within oneself.

Break Negative Thinking Patterns

Lastly breaking negative thinking patterns involves challenging any irrational beliefs we may have about ourselves by looking at evidence objectively. This could involve writing down pros and cons for certain decisions we make before acting upon them so we have an understanding of why certain actions should be taken based upon factual evidence rather than assumptions made from our own potentially skewed perspectives.

Everyone experiences periods of worry from time-to-time but learning how best to manage those worries will increase your confidence in being able handle similar situations better next time they arise. By following the above 10 steps anyone suffering from regular bouts of anxiety will likely find their overall quality of life improving dramatically once proper management techniques become part of their daily routine! Psychiatric services such as therapy sessions/medication may also be necessary depending upon individual circumstances. Seeking medical advice should never be seen as a sign of weakness but rather strength instead because ultimately tackling problems head-on is better than running away from them indefinitely.

Anita Ginsburg is a freelance writer.

Need to Relax? 5 Unbeatable Ways To Unwind by Dixie Somers.

~ Eleanor Segall ~ 2 Comments

(image: adobe stock royalty free)

Sometimes life can be overwhelming. Whether it’s an extra project at work, adjusting to a new schedule or city, or trying to start a new exercise routine, your body can become overly stressed. Fortunately, there are many ways to relax yourself, and while some work better than others, there is no shortage of ways to take care of yourself. Here are five unbeatable ways to unwind and get rid of that extra stress. 

Make a List of Today’s Triumphs 

While making a list may seem like the complete opposite of what you’re used to when it comes to unwinding, it’s more therapeutic than you think. Some people even take solace in checking off to-do lists, as it makes them feel accomplished. Taking the time to write down all the things that went right today is a great way to put your mind at ease. Many times, we end up focusing on all the things that went wrong and forget about all the things that went right. 

Having an attitude of gratitude goes a long way for your mental wellbeing. By being grateful for all that you have and all that you’ve done, you cultivate peace in yourself, as well as self-gratitude. These emotions are the exact opposite of tension and uncertainty, and can help rewire your anxieties into something more positive and soothing. 

Consider Colouring 

This suggestion may garner some confusion at first, colouring is in fact a great way to help distract the mind and promote calmness. It allows your creativity to flourish, which recharges the brain. Whether it’s using an adult colouring book or just creating your own style with some coloured pencils, colouring can be a great way to unwind and recharge.  

Even if you’re not the artistic type yourself, there are plenty of ways to enjoy colouring and being creative. There are a plethora of sources online or in craft stores for unwinding by colouring. If you are more artistic, consider taking a painting class, or finding a paint-by-numbers booklet at a hobby store. Whatever your skill level, colouring can be a quiet, peaceful way to relax and enjoy some colour therapy. 

Soak in a Hot Tub 

Hot water has always been a fantastic way to help soothe the body and ease pain. Consider talking to a certified hot tub company if you would like a bigger, more luxurious way to enjoy a hot soak than in your bathtub. 

 Determine the best hot tub to meet your needs, whether it’s indoor or outdoor, and be sure you have enough room for either. Some great features of hot tubs include an audio system, jets, low lighting, cooling systems, and so forth.  

Go for a Walk 

Walks tend to be underrated when it comes to de-stressing. However, they are one of the best and most affordable ways to do so. Simply putting your body in motion and taking in the scenery can do wonders for clearing your mind and making your body feel good. Consider taking walks in different locations to help improve their effect on your mental health. 

If you live somewhere with walking trails, use them. They can take you to places near your home that you never noticed before. Walks in local parks and even shopping districts can be therapeutic as well. Taking the time to slow down and enjoy nature is a must for anyone in life, and is an unbeatable way to relax when you’re under a significant amount of stress. 

Turn on Your Favourite Tunes 

Music is another timeless way to help let the overactive mind escape into a state of soothing calmness. Consider turning on some music and relaxing on the couch. Or, if your schedule is too busy to take time to sit down, consider flipping on your favorite music while you’re working on something. This will help to distract your mind and allow it to unwind. 

The type of music you turn on makes a huge difference in your mood. Easy-listening music, such as instrumentals or classical music, can help to calm your mind and ease into yours. If you’d rather listen to something other than music, there are plenty of apps, online channels, and audio files for ASMR–listen to ocean waves, chirping crickets, or birdsong to keep you at ease. Maybe you want to learn something as you unwind–tuning into an insightful audiobook or a guided meditation can both be amazing ways to keep your mind tuned-in while you’re relaxing.  

When your life gets stressful, having a multitude of ways to unwind and soothe your brain and body is a must. The above are viable methods that you can add to your arsenal to ensure that you can always handle any bouts of stress that life throws at you. Try mixing up your routine every now and then so things feel fresh, relaxing, and keep helping you push on.  

This article was written by freelance writer Dixie Somers, based in the USA.

Six Ways to Practice Self Love This Valentine’s Day (and Every Day) with Kalms #ad

~ Eleanor Segall ~ Leave a comment
(image: Unsplash)

Valentine’s Day is here and it’s time to show a little extra love to the special people in our lives. But what about the most important person of all? Yourself! Whether you’re single or taken, it’s important to pamper yourself with the same kind of love and kindness that you’d shower on anyone else. Here the expert’s at Kalms, share six simple ways to practice self-love on Valentine’s Day and beyond.

Practicing self-love isn’t always easy. With so much else going on in the world, me-time is usually last on the to-do list. Worse, we can sometimes feel guilty about taking the time required to take care of ourselves. But no matter how indulgent or fancy the term may sound, prioritising self-love has some serious benefits for our mental and physical health.

In addition to boosting self-esteem and lowering your stress levels significantly, self-love has other physical health benefits including increased levels of dopamine, oxytocin, and serotonin aka the ‘happy hormones’, better cardiovascular health and a strengthened immune system.

So do yourself a favour, take a deep breath, give yourself a little hug and follow Kalms, the traditional herbal remedy specialists, top six simple ways to practice self-love this Valentine’s Day (and every day):

Do something you love.
Engaging in activities you enjoy elevates your mood and boosts energy. So, schedule time regularly to do something just for yourself—whether it’s journaling, meditation, painting, listening to music or simply giving yourself an at-home spa treatment.

Pay attention to your thoughts.
It is very important that we remember to be kind to ourselves. Whenever you notice yourself saying something unkind to yourself, simply switch to a gentler tone and try to evaluate things rationally to contain your inner critic. Speak to yourself as you would to a loved one. Self-love is about respecting your own needs and desires and is essential to counteracting stress.

Move your body.
Whether it’s a brisk walk around the block, or a virtual workout, exercise encourages the body to release endorphins which counteract the release of cortisol. Getting outside in the fresh air not only clears the airways, but a daily dose of Vitamin D supports the body’s natural mood regulating system.

Write it down.
Try taking time at the end of each day to write down how you feel. Offloading thoughts in this way can help slow down your thinking and clear your mind. Writing down the things you are grateful for can also relieve stress by focusing your thoughts on what’s positive in your life.

Relax your mind and prioritise sleep.
Getting a good night’s sleep is restorative and healing. It also gives you clarity in your thinking and decision-making. Even just one night of poor sleep can decrease your ability to make effective decisions and increase stress levels. Valerian root-based remedies such as Kalms Night One-A-Night can be used to promote a refreshing and restful night’s sleep, whilst Kalms Day help to promote relaxation and relive stress.

Laugh more.
Laughter releases endorphins and other healthy hormones and helps take your mind off of stress. Don’t know where to begin? Take note of who makes you laugh and smile and spend time with them. Read the newspaper and look for goofy headlines. Take a quick break at work to watch a funny video. Record a TV show that makes you laugh. Keep a journal of all these little things, so when you’re feeling blue, you have a pick-me-up guide.

The Kalms Range is available to buy instore and online at Boots, Superdrug, supermarkets, and pharmacies nationwide and online retailers such as Amazon or directly from www.kalmsrange.co.uk.



This article contains an advert for Kalms remedy capsules, but as according to guidelines, I did not receive payment.

Self Care Activities to do for Those Who Love to Be Alone: by Regina Thomas

~ Eleanor Segall ~ 2 Comments

My Image Source: Envato 

Finding ways to spend a little time with just yourself without worrying about the stress of what others are needing of you can be a little challenging at times. There are many ways that you and others can enjoy a few hours of solitude with different activities for those who like to be alone.

There are also plenty of reasons why you may want to enjoy a private retreat where you have your own space to unwind. Perhaps you are just too much of a workaholic or you find your days too hectic. Or perhaps you’re not ready to settle into a committed relationship yet. Whatever the reason, there are many ways to get some time alone.

A Little Private Getaway

You can enjoy your own space without having to make other arrangements to do so, such as renting a quiet place to stay. You can do this at times when you feel most comfortable and if you don’t mind a short nap in between activities. Of course, you can also find homes that are full of amenities that will provide everything you need to relax.

Get Out in Nature

You can take part in a variety of activities such as yoga or other types of exercise that allow you to get out in the fresh air and enjoy the outdoors. Or you might enjoy fishing, hiking, boating, or swimming. Many people even find ways to get involved in activities like taking hikes around the lake, camping out in the woods, or enjoying the ocean.

Whether it be camping in Pennsylvania or enjoying the sunset on Cannon Beach by yourself. Being in nature can also just improve your mental health and lessen the distractions of everyday life for a little while. 

Spend Some Time at Home

If you have children, you might find it easier to relax and have your own space. Many parents find it difficult to leave their kids at home alone so they have to choose ways to make sure that they can be left alone. But, many other times, you’ll be able to have the peace of mind that comes from knowing that you are doing the best you can to keep your family safe and healthy.

In addition, you can also find a way to relax by watching television. A lot of families have a set schedule for watching television and it’s a common practice to have each member of the family to watch a different show during the day while relaxing in the same room. Of course, there’s no set amount of TV you can watch but in some cases, you might find a favorite show to watch on weekends so that you and others can enjoy some quality time together.

It’s a good idea to have a book nearby as well. Reading can help you unwind and allow you to feel like you are part of a world where nothing is really important. Whether you are reading a good book about nature, history, psychology, romance, or any other subject, you can learn a lot of valuable things from reading, while keeping yourself busy.

Take That Time for Yourself

It can be exciting to explore different activities for those who like to be alone. It can be easy to get caught up in the hustle and bustle of everyday life and forget how great it feels to be able to just sit back and enjoy the fresh air and let it all pass you by. You don’t have to always have to be an active person to enjoy the quiet and solitude of a retreat – simply taking the time to focus and read your favorite books can be an enjoyable way to relax in the privacy of your own home.

These are just a few ideas to think about when it comes to activities for those who like to be alone. By spending some time doing different things that you enjoy, you can make sure that your mental health and self love are at an all time high.

Mental Health Tips to get you through Coronavirus Lockdown: Guest blog by Chantal Shaw

~ Eleanor Segall ~ 4 Comments

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(image: Self Care Pursuit)

If you’re stuck at home during the Coronavirus outbreak and need some tips to help with your mental health, you have come to the right place.

Being on lockdown can make us all feel depressed and more anxious. Self care for ourselves and our families are more important than ever.

Here are some suggestions of things to do to help your mental health and self care at the moment:

– Follow an exercise video- Listen to guided relaxation (I recommend channels ‘Relax for a while’ and ‘Michael Sealey’ on Youtube).

– Write down your thoughts and feelings in a journal- this helps to clear your mind.

– Nourish your body with healthy food and stay hydrated, so important to get help with groceries if possible and drink lots of water.

– Have a bath to help relax you and keep you feeling good.

– Watch stand up comedy on Netflix, Amazon Prime or on TV. 

– Do a puzzle, if you enjoy them.

– Play a board or card game.

– Limit your exposure to the news to once a day if you are able to stop anxious thoughts. 

– Bake/ cook – good for being mindful and creating something delicious, with a sense of achievement.

– Read a book and let your mind imagine.

– Go for a walk in nature (responsibly and if your country’s guidelines allow you to!).

– When you get up- make your bed and don’t stay in pyjamas all day, to get you into a good routine and positive mindset.

– Have a phone or zoom chat with positive influences in your life.

– Tidy your home as best you can.

– Play upbeat music (and dance or sing).

– A few drops of pure lavender oil in your bath or a lavender pillow spray to help you fall off to sleep and help reduce anxiety.

– Learn a new skill- many online courses are being offered.

– Break down the tasks that are overwhelming you in to small achievable chunks.

 

If you are having persistent overwhelming negative thoughts or feelings please tell someone- speak to a trusted friend or family member, your GP, the Samaritans on 116 123 (UK- you can also email them if you prefer), a counsellor.

Things can and will get better.

Our mental health is just as important as our physical health, look after it.

 

Chantal Shaw is a guest writer from the UK and the sister of our founder Eleanor.

5 Ways Essential Oils can help your Mental Health and Wellness. By Essential Olie

~ Eleanor Segall ~ 1 Comment

essentialoil1

Essential oils have made incredible strides in popularity over the last decade. There are hundreds of people that swear by essential oils as a cure for almost any ailment. That might not be quite accurate, but essential oils do have definite benefits.

One of the benefits of doTERRA essential oils that has some of the most research is with mental health. Because scent is so strongly tied to emotion it makes sense that essential oils would be able to help with your emotional state. Especially if you are using the correct oil and method of inhaling the scent.

Finding the oil that works best for you can be a process but it will certainly smell great. There are a lot of different ways that essential oils can help with mental health difficulties. These are five of the most notable ways essential oils can help your mental health and overall wellness. 

 

1. Diffusing

Probably the most common way to inhale essential oils is by using a diffuser. A diffuser works when you put a couple of drops of your chosen oil into a diffuser filled with water. The mix of water and oil turns into a vapor that fills your home with a pleasant scent that can help alter your mood.

The diffuser is especially a great method if you are trying to affect your mental health. Because scents are so tightly tied to emotion, surrounding yourself with a pleasing scent can turn your entire mood around. That includes making you calmer or happier on a bad mental health day. 

Great oils to use in your diffuser for a bad mental health day are lemon, grapefruit, bergamot, jasmine, and lavender. Lavender is also a great choice if you want to sleep or need to destress. Finding the oil that makes the most difference for you might take some time but the natural benefits of essential oils are definitely worth the time.

 

2. Massages

A massage in itself is a great way to help you manage mental health issues. It is not a cure-all but it is certainly helpful and a great resource. Adding essential oils to a massage help increase the health benefits and works double on your mental well-being. 

It has been found that massages do help some people with depression and anxiety. Because a massage is great for releasing toxins and helping you relax it is a natural way to lessen stress and depression. Making it an aromatherapy massage and letting your massage therapist rub oils into your skin that make you feel happier is a wonderful way to improve your mental health.

There are even studies done that show aromatherapy massages can have great benefits for people struggling with their mental health. Allowing your body the healing effects of a massage can help with both your physical and mental health. Adding in the natural benefits of essential oils to help the massage along only helps you feel better faster and for longer.

 

3. Carrier Oils

Something a lot of people do not realize is how powerful essential oils can be. They are a concentrate that, while natural, can still be harmful if not used properly. Putting essential oils on your skin without a carrier oil can result in reactions and even burns if you are not careful.

Luckily, carrier oils are wonderful and have benefits of their own. Coconut oil is a prime example of carrier oil that allows you to get the most out of your chosen essential oil. You can use the mix of coconut oil and essential oils as a lotion so your skin can absorb the mood-lifting benefits or as a hair product so the calming scent stays with you all day.

Jojoba oil and St. Johns Wort are also excellent carrier oils. Jojoba oil is very similar to coconut oil in its uses and benefits. St. Johns Wort can actually make certain oils digestible if you feel an oil would be more effective ingested. You should always make sure oil is safe to ingest and talk to a doctor before you start trying to take essential oils orally.

carrieroils1

 

4. Spa Day

Giving yourself the time you need to relax and destress is a wonderful thing to allow yourself. It is very common for people to feel they are not allowed mental health days or that they do not have an excuse to be so stressed. Everyone needs a break some days and allowing yourself that break can be of great benefit to your overall wellbeing.

Letting yourself have a small spa day is a great way to relax and also incorporate essential oils into your self-care routine. Putting a few drops of a calming oil into your bath or a diffuser in your bathroom will help you calm down and give you all the benefits of using essential oils. Even just lighting a candle with some essential oils in it before bed is a good way to relax and get better sleep.

Incorporating essential oils into your self-care routine or adding them to a spa day is a great way to make sure you are soaking up all the benefits essential oils provide. Especially the calming and stress relieving oils will be helpful to you during a mental health day or a spa day. Letting yourself enjoy the calming benefits of essential oils while you give yourself a break is a wonderful thing to do for your mental health and overall wellness.

 

5. On Fabric

Putting oils on fabrics is especially helpful for children. It can also work for adults who need help sleeping or who prefer their clothes to smell a certain way. Putting a few drops of oil onto a fabric allow that piece of fabric to provide the healing benefits of the essential oil while smelling great for quite a while.

Many parents find putting a few drops of a calming oil on their child’s favorite stuffed animal is a good way to help them stay calm and have a better sleep. The same applies to adults who put a little bit of oil on their pillowcase or bath towels. Even a few drops of oil in your laundry can provide a great smell with mental health benefits.

Office workers might find it helpful to have a calming oil on their desk chair or oil to help them concentrate. Students might prefer an oil dotted on their hoodie or scarf to sooth them during tests and classes. Putting a little bit of oil on fabric to allow the soothing health benefits to stay with you all day is a great way to soothe children and adults alike.

Essential oils are an amazing natural way to improve your mental and overall health. They have been proven to have calming benefits as well as mood-altering benefits. Using them as a resource to benefit your mental health is a natural way to make yourself feel better.

Important to note:

You should remember that essential oils are not medicine and should not be the only way you are trying to fix your mental health. Talking to a doctor or therapist is always a good place to start while using essential oils to help. There are a number of ways you can use essential oils to benefit your mental health as well as just your overall state of wellbeing.

Using a diffuser for your home, massages for your body, oils for your skin, and fabric for when you are not in your home will allow you to incorporate beneficial essential oils into every part of your life. 

Remember to give yourself a break and your brain a chance to recuperate so you can always be functioning at your best. Those are just a few of the amazing ways essential oils can help with your mental health and overall wellness.

 

 

This sponsored content was written for you. Learn more about Essential Olie- essentialolie.com.au. 

Nutra Tea launches tea range to help with Anxiety: by Nutra Tea

~ Eleanor Segall ~ 2 Comments

nutrarelax1

(image: NutraTea)

Anxiety is something that continues to affect Britons with over 8 million people in the UK suffering with some kind of anxiety on a daily basis.

Whilst the battle is difficult for many, sufferers have found a range of remedies and exercises to help with the daily anxiety.

One brand in particular called Nutra Tea, based in London, has launched a range of teas to help with anxiety.

What does Nutra Tea provide?

Nutra Tea has spent the last 3 years creating a soothing tea blend called NutraRelax, made from ingredients including chamomile, valerian extract, St John’s Wort and lemon balm.

The tea has been carefully crafted with ingredients sourced from over 20 countries in order to create a flavour-some brew that is also nutritious too. What’s more, every tea in the range is made up of 100% raw ingredients with zero additives, meaning that you know you are consuming only the very highest quality tea.

The company’s founders explained: “You can go to the supermarket and get lemon tea or ginger tea, but the amount of product in it is actually very small – it is mostly made up of additives and flavours to make better to consume.”

“At Nutra Tea, we are including 100% of the main ingredient and we have worked years to perfect the taste, so it is a delicious product.”

How does the tea have health benefits?

● Help relax the body: by encouraging the alleviation of tension in the muscles, nerves and brain

● Reduce aches and pains in the body: due to anti-inflammatory properties of the tea, which gives blood pressure relief and decreases cardiovascular strain.

● Improving mental wellbeing: the tea can help to increase mental clarity, restore focus and clear the mind.

● Improving overall mood: due to the natural sedative effect of the tea, it can help to induce feelings of calmness and reduce anxiety.

Note: The tea should be drunk in addition to other medical treatment

NutraRelax is available from £4.99 per box of 20 bags and delivers to anywhere in the UK.

This sponsored blog was by NutraTea, a tea brand based in the UK.

How is Massage Therapy useful when recovering from an Anxiety Disorder? Guest Blog by Ashley Smith

~ Eleanor Segall ~ 1 Comment

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(image: Ashley Smith)

Massage therapy, which is often sought by people for relaxation, is not only offered by luxurious spas but it’s also becoming a mainstream treatment technique for boosting mental and physical health. Nowadays, healthcare professionals especially physical (physio) therapists are using this age-old and unique healing technique to relieve pain that stems from a wide range of physical and mental health issues.

Yes, massage therapy is not only essential for improving the mood and offering relaxation to those who live an utterly busy life where they have to deal with tight deadlines all the time, but it’s also beneficial for people struggling with conditions like stress, anxiety disorders, depression and post-traumatic stress disorder apart from musculoskeletal injuries and illnesses.

Yes, the mental health benefits of massage therapy are endless, so you shouldn’t hesitate to seek it. Divided into several sub-categories such as Swedish massage, deep tissue massage, sports massage, prenatal massage, and infant massage, etc., massage therapy is one of the most crucial techniques that make it easier for you to live a pain-free and fulfilling life.

If you talk specifically about anxiety disorders which include generalized anxiety disorder, phobias, social anxiety disorder, panic disorder, separation anxiety disorder, and selective mutism, they can interrupt your life completely.

Characterised by common symptoms like sweating, trembling, sadness, restlessness, excessive worry, fatigue, insomnia, fear, and nausea, etc., an anxiety disorder makes it difficult for you to focus on both your personal and professional life. For example, if you are struggling with a panic disorder, you will keep on experiencing frequent episodes of intense anxiety and fear that prevent you from concentrating on your work. And when your fear reaches a peak, you encounter a panic attack.

Similarly, if you talk about Generalised Anxiety Disorder, you will keep on worrying about day-to-day activities.

According to The National Institute of Mental Health (NIMH), people who suffer from Generalised Anxiety Disorder (GAD) experience excessive worry for a minimum of 6 months about various areas of their life like activities of daily living, interacting with people, and personal health, etc. And this fear makes it difficult for them to do good in these areas.

Experiencing anxiety is normal; the problem comes when you suffer from an anxiety disorder. Yes, there is a vast difference between experiencing anxiety and suffering from an anxiety disorder; the former is quite healthy for you, but the later is a mental illness. That’s true. Normal anxiety helps you prepare for future events and situations, whereas an anxiety disorder like panic disorder and social anxiety disorder, make it difficult for you to face those events.

The fear that stems from normal anxiety disappears soon; however, the worry that attacks you due to an anxiety disorder stays with you until you recover from your problem. And what’s concerning is it can  worsen with the passage of time in the absence of professional help.

Yes, seeking professional help is the only way to recover from this mental illness.

According to Anxiety and Depression Association of America (ADAA), “Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.” It further states that “Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.”

So, here is how massage therapy can help you battle an anxiety disorder.

 

In Reducing Stress

The stress that stems from facing tough situations can lead to further health complications if you fail to take professional help for it at the right time. You should take corrective steps to minimise your stress levels if you can. Consulting a licensed physical (physio) therapist to seek massage therapy can bring tremendous change in your health.

I believe that since people struggling with an anxiety disorder also experience high-level of stress, they should seek massage therapy to address anxiety, alongside other methods.

When you are stressed out, your body releases a hormone called Cortisol, which affects several areas in your life such as public speaking, social interactions, performance at work, and happiness.

Since you always feel stressed out, you can’t experience happiness in your life. Therefore, to deal with the problems that you face in different areas of your life, it’s essential that you work on improving your mental health, and one of the best ways to start in this direction is to control your stress levels and promote relaxation by seeking massage therapy.

Your therapist might use Swedish massage to reduce your stress level. According to Gulf Shore Physical Therapy Center, “Swedish massage is more gentle and targets more superficial tissues, perfect for anyone looking to relax and relieve mental as well as physical stress. As the best-known type of bodywork performed today, one of the primary goals of the Swedish massage technique is to relax the entire body.”

 

In Minimising Muscle Tension

Muscle tension and muscle pain are the symptoms of elevated stress level, and hence, people living with an anxiety disorder also experience them. Seeking massage therapy, wherein your massage therapist uses hand techniques to reduce muscle tension and pain, can have significant benefits for your mental health.

Since it offers relaxation, it not only helps in improving your performance at work but also allows you to spend quality time with your loved ones at home.

 

In Improving Sleep

Sleep problems are one of the most common signs of an anxiety disorder, and massage therapy is in our opinion, the best way to address it. Whether you stay awake the whole night because you find it difficult to fall asleep or you are someone who wakes up frequently from your sleep, massage therapy will deal with these issues by offering relaxation and addressing the problem of muscle tension and pain.

When you enjoy a good night’s sleep, you will wake up feeling fresh and energetic in the morning, which plays a crucial role in improving your entire day.

 

In Enhancing Your Emotional Well-Being

People with an anxiety disorder often struggle with their mental health and some have depression alongside it. Massage therapy can promote relaxation and boost wellbeing. Experts believe that it has several benefits for mental health, you shouldn’t underestimate its potential to improve your emotional well-being.

Since it reduces stress and anxiety, it eventually stabilises your mind which improves your emotional well-being.

 

In Reducing Chronic Pain

If you are also living with pain due to an injury or illness apart from an anxiety disorder, massage therapy can help reduce your pain. Since it helps in enhancing circulation, you will see a tremendous improvement in the reduction of pain after a massage therapy session.

It will also accelerate the natural healing process by supplying nutrients to injured tissues.

Massage therapy will also help in enhancing your mind-body connection, which is extremely useful for your overall well-being. It can be used alongside conventional therapies, to support relaxation and good mental health. Try it today.

 

This article was written by Ashley Smith, freelance writer in the USA

How Baths, Saunas and Spas benefit mental health and relaxation: Guest post by Lori Longoria

~ Eleanor Segall ~ 1 Comment

Anything that takes care of your mental health and relaxation needs is something to give top priority in life. We are often overwhelmed by everything we have to do each day. There are deadlines at work, your family that needs attention and other commitments that can trigger stress. Therefore, it is important to be good to ourselves and do things that rejuvenate the mind and body often.

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(image: walkinshowers.org)


There are a lot of things you can do to relax the body and mind. You pick these things by looking at what makes you happy or brings you peace. These are things that help you defeat physical and mental fatigue. For some it is taking a walk, others love to run when they are stressed while others prefer to have a nice meal and a glass of wine. Whatever the case, everyone needs something they can do to help alleviate stress otherwise there is a risk of having a nervous breakdown.

Some good activities that promote mental health and relaxation are spa treatments, taking a bath or spending time in a sauna. These three options allow you to pamper your body and spend some quality time alone or with friends relaxing. Apart from the benefits they provide to your body, they are also excellent for mental rejuvenation and can help you improve your mental health.

What are the benefits of having a bath?

Soaking in a bathtub is a great way to treat your body. The sensation is entirely different from taking a shower. It is important to take a bath at least once a week. There are so many great things it does for your body.

–  Beat mental fatigue with a bath

Apart from cleansing and relaxing the body, a bath also helps relax the mind. It feels amazing to soak in the warm water and just let your mind go blank. Water has healing properties especially when it flows over your body, or you soak in it. As the water massages your tension away, it sends a feel-good message to the brain that causes you to let go of all anxiety. It also helps get rid of any mental stress that is caused by fatigue.

You can improve the mental benefits of your bath time by using essential oils, aromatic candles and lighting incense. There are essential oils that are great for mental relaxation such as lavender, ylang-ylang, and bergamot. Also, some aromatic candles made of citrus; rosemary and cinnamon are great for boosting your mood.

–  Clear migraines, anxiety, and depression

If you suffer from anxiety or depression and have problems with sleeping, then a warm bath is one of the solutions you need to explore. A soak in a nice, fragrant, warm bath will help you relax before you go to bed such that you will have no problem falling asleep.

If stress or anxiety is causing you to have a migraine, then you know how hard it is to go to sleep with a pounding head.

Taking a warm bath will help improve your circulation which is great for easing headaches. You can do it anytime to deal with tension headaches. All you need is to fill the bath with some warm water, pour in some relaxing bath oil and soak your tension away.

 

–  Baths for pain relief

If your body is in pain, then it will affect your mental state. For example when you are exhausted there are high chances that you will feel sad, stressed and in extreme cases depressed. However, when you take a relaxing bath it takes all the aches away and in many cases makes you feel like a new person. It means that your mind will  hopefully also respond well to you having a bath and washing all the fatigue away. So anytime you are feeling down consider taking a warm or cold bath to kick away the blues.

If you don’t feel able to do this, be kind to yourself.

Can time in a sauna help with depression?

Saunas are another way to pamper your body and improve your mood. It involves having a steam bath which helps you sweat out toxins. Apart from detoxing the body by opening the pores and promoting sweating, saunas can be good for your mind.

When you are in the sauna, it causes your blood circulation to improve which promotes sweating. The increase in blood circulation can invigorate you and help you feel refreshed so that if you are feeling tired or low, you come out feeling fresh and recharged. After a day of having a steam bath, you can be sure that you will sleep well.

Why do spas help with stress?

One place you can go to for a leisurely bath or time in the sauna is the spa. A spa is a great place to visit for mental health and relaxation. It’s created to make sure that your body and mind get pampered in all ways possible.

–  Great treatments for the body and mind

There are so many treatments to choose from in a spa such as massages, body scrubs, body wraps, aromatherapy, and others. It’s a great place to take someone dealing with fatigue and low mood and even chronic ailments- if they are able.  

–  Get away from all the pressure

One good reason that the spa is good for rest and rejuvenation, as well as mental relaxation. You get to take some time away from your regular life to go somewhere for  quality rest time. Most of these places are tucked away in quiet areas far away from the hassle and bustle of our daily lives.

Just the act of getting away from your work, family and other stressful commitments and going away to this place where you can rest can help to calm an anxious mind.

 

–  Expert therapists

The therapists in spas are trained to handle their clients in a way that will help them overcome stress or exhaustion. When giving a massage, they know just how to do it so that your fatigue goes away and your whole body gets relaxed. If you tell them you have a migraine or a tension headache, they know the pressure points in the body to manouvre so that you get relief.

Taking a bath, having a steam bath or visiting the sauna are great ways to pamper your body. However, the best thing about doing these things is the positive effect on your mental health. It’s important to invest in activities that promote mental health and relaxation often to avoid burnout.

The next time you feel stressed why not take a bath, visit a spa or spend time in the sauna to promote relaxation!

This post was written by Lori Longoria of walkinshowers.org

On Meditation for Relaxation and Healing.

~ Eleanor Segall ~ Leave a comment

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I write this blog post from a very healing place where a relative of mine lives- the Cotswolds, Gloucestershire in England. It is a place of nature, green fields, hills, farms, animals and I associate its beauty with rest and relaxation. (There are shops and cinemas here too though- I think I would miss that!). The Cotswolds are a great place for me to rest and recharge my batteries. I find that the pace of life is slower and quieter here and when I have been working hard and need a break, I visit here and come back rejuvenated.

So, this blog is about meditation, a form of relaxation and clarity of mind that I have found healing.

I discovered meditation a few years ago but didn’t really start doing it until about a year ago, when I downloaded a free app called Headspace. This allowed me to have 10 free sessions of 15 minute meditations. At the time, I was suffering from work anxiety and related panic attacks. I found that listening to a guided meditation, recorded so I could play it when lying on my bed before sleep,  very helpful and relaxing. It centred me and made me focus less on my anxious thoughts and worries about my career and illness. I just had to breathe and relax for that minute, whatever else was happening outside of it.

Meditation is a guided visualisation, focusing on the breath and slowing down breathing for relaxation and clarity, through inhaling deeply and exhaling slowly. It also teaches you how to relax muscles in your body, if you choose a deep muscle relaxation meditation. The person guiding you may tell you to breathe in deeply then out slowly, clench or unclench muscles and focus on the breath and the present mindfully, in order to relax you and sharpen the senses.

Meditation is not about falling asleep, although I often do it before I go to sleep. It is about centring yourself in your present reality, clearing your mind and worries through focusing on deep breathing and /or guided visualisations or affirmations. This eventually relaxes your subconscious and keeps you grounded in the present, linked to mindfulness.

I recently listened to a fantastic meditation which included positive life affirmations ‘You can do it’, ‘You are strong and confident’, whilst breathing in and out. This was by the amazing practitioner Holly Matthews, at the Bossing It Academy. I listened to this twice and did the exercises the night before a job interview. It really works on the subconscious level and helps you feel strong and confident!

I first was introduced to meditation as a healing therapy through regular Day unit relaxation sessions when I came out of hospital. We were taken through a guided visualisation of a relaxed place eg a beach or a starry night and followed our breathing and relaxation of muscles. I then bought CDs of relaxation music to listen to at home. When I was a teenager, I had previously listened to similar relaxation music and I find it can be incredibly healing if suffering from anxiety disorders in particulat as it focuses you and permits relaxation.

Meditation is an ancient Eastern art, practised by Buddhists and others in Asia, which has come to us in the West. It is so unbelievably powerful at managing stress and anxiety and I would thoroughly recommend doing it, with a recording of  professional guiding you through the process or listening to relaxation music. There are even meditation classes out there you can take as well as music on Youtube and other websites!

So remember to breathe, ground yourself in your present, listen to the sounds around you but bring it back to your breathing and your current reality. I have found meditation helps heal me and I hope it helps you too.