LEARN HOW TO DEAL WITH LEVELS OF ANXIETY & PANIC ATTACKS WITHOUT ANY MEDICATIONS!
DEAL WITH YOUR ANXIETY AND PANIC ATTACKS WITHOUT ANY ANXIETY MEDICATIONS -
ALL FOR FOR FREE!
Anyone Can do It.... Doesn’t Cost A Penny.... No Age Restrictions….
Find out the best ways to help you deal with different levels of anxiety and panic attacks without the need for any anxiety medications, we will show you the what to do, where to go, what to eat, what to drink showing you anyone can do this without the need for anxiety medications to treat different types of anxiety and best of all these tips costs you absolutely nothing to do or take part in – Take 5 mins out of your day and read this FREE guide…
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11 WAYS TO WIND DOWN AND RELAX BEFORE BED
A GOOD NIGHTS SLEEP
A lack of sleep can ramp up the brains area that leads to obsessive worrying and can even lead to sleep disorders, so plenty of quality sleep is essential to help you deal with fear and anxiety. A good idea is to turn off your computer and mobile phone, have a hot relaxing bath/shower and try and find a routine time to go to bed every night to help you settle.
ROUNTINE ROUNTINE ROUTINE!!
Keeping your sleeping patterns regular helps to program your brain and internal body clock to get used to a certain set time. Most grown adults need around 6-9 hours of sleep each night, by working out what time you need to wake up in the morning you can work out a better bedtime schedule. Try and wake up at the same time every day as this will also keep you in the new sleeping routine you are creating.
1. REDUCE BLUE LIGHT EXPOSURE IN THE EVENING
Exposure to light during the day is beneficial, but night time light exposure has the opposite effect. Worst of all blue light from electronic devices like smartphones and computers emit in large amount.
2. DON'T CONSUME CAFFEINE LATE IN THE DAY
When consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night.
3. REDUCE IRREGULAR OR LONG DAYTIME NAPS
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night
4. CONSIDER THESE NATURAL SUPPLEMENTS:
Several supplements can induce relaxation and help you sleep, including:
- Hello Hemp CBD Oil: A natural organic CBD oil with many benefits like help sleeping, relaxation and stress reduction to name a few. Take 2-4 drops under the tongue before bed.
- GLYCINE: 3 grams of the glycine can improve sleep quality
- VALERIAN ROOT: Valerian can help you fall asleep and improve sleep quality. Take up to 500mg before bed
- GINKGO BILOBA: A natural herb with many benefits, helping in sleep, relaxation and stress reduction. Take 250mg 30–60 minutes before bed
- MAGNESIUM: Magnesium can improve relaxation and enhance sleep quality
- L-THEANINE: An amino acid, l-theanine can improve relaxation and sleep. Take 100–200mg before bed
- LAVENDER: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep.
5. DON'T DRINK ALCOHOL
Downing a couple of drinks at night can negatively affect your sleep and hormones. Alcohol is known to cause or increase the symptoms of sleep apnoea, snoring and disrupted sleep patterns.
6. SET YOUR BEDROOM TEMPERATURE
Body and bedroom temperature can also profoundly impact sleep quality. As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm.
7. DON'T EAT LATE IN THE EVENING
Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin.
8. TAKE A RELAXING BATH OR SHOWER
A relaxing bath or shower is another popular way to sleep better. Studies indicate that they can improve overall sleep quality and help people fall asleep faster.
9. GET A COMFORTABLE BED, MATTRESS AND PILLOW
Some people wonder why they always sleep better in a hotel. Apart from the relaxing environment, your bed quality can also affect sleep.
10. EXERCISE REGULARLY - BUT NOT BEFORE BED!
Exercise regularly is one of the best science-backed ways to improve your sleep and health. It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.
11. DON'T DRINK ANY LIQUIDS BEFORE BED
Drinking large amounts of liquids before bed can lead to frequent visits to the toilet which disrupts your sleep.
7 TIPS FOR HEALTHY EATING & MAKING BETTER DAILY LIFE CHOICES
EAT REGULAR MEALS BASED ON FRESH WHOLE FOODS AND TRY AND STAY AWAY FROM SUGARY TREATS
EAT REGULAR & EAT WELL – Health professional research has found that eating 2 x probiotic yoghurts every day could help reduce anxiety as it targets the gut-brain axis which helps to decrease activity in your brain that is linked to emotions and moods.
The calorie recommendation for men is around 2,500 calories a day and for women it is around 2,000 calories a day – the problem we have not just in the UK is that most adults are eating way more calories than they need.
1. BASE YOUR MEALS ON HIGHER FIBRE CARBOHYDRATES
Carbohydrates should make up most of the food you eat. Things like potatoes, bread, rice, pasta and cereals etc.. Choose higher fibre or wholegrain varieties, such as whole wheat pasta, brown rice or potatoes with their skins on.
2. EAT MORE FISH, INCLUDING A PORTION OF OILY FISH
Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish. Oily fish are high in omega-3 fats, which may help prevent heart disease.
3. CUT DOWN ON SATURATED FAT AND SUGAR
SATURATED FAT – You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating. There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
SUGAR – Sugary foods and drinks are often high in energy and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
4. EAT LOTS OF FRUIT AND VEG
It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
5. EAT LESS SALT: NO MORE THAN 6G A DAY FOR ADULTS
Eating too much salt can raise your blood pressure. About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day.
6. DO NOT GET THIRSTY
You need to drink plenty of fluids to stop you getting dehydrated and a dry mouth. The UK government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth. Even unsweetened fruit juice and smoothies are high in free sugars. Remember to drink more fluids during hot weather & while exercising to avoid a dry mouth.
7. DO NOT SKIP BREAKFAST
Most people skip breakfast because they think it will help them lose weight, when in fact a healthy breakfast which is high in fibre and low in fat, sugar and salt can help to form part of a balanced diet, giving you the right nutrients, you need for a great start to your day and great health.
STAY WELL AWAY FROM ALCOHOL
SAY NO & STAY AWAY ALCOHOL!..
The most common things for people to do when learning how to deal with levels of anxiety is to self-medicate with alcohol. The main problem with alcohol is that it may help and make you feel calmer whilst under the influence but when this wears off it can leave a space to create more feelings of anxiety!
Alcohol changes levels of serotonin in the brain, which can make your anxiety levels worse. Alcohol-induced anxiety can last for many hours or even for the entire day after drinking. It’s common for people with social phobia and social anxiety disorders to drink alcohol to cope with social interactions. Doing this can lead to a dependence on alcohol during socialising, which can make your anxiety symptoms even worse. About 20 percent of people with social anxiety disorder also suffer from alcohol dependence.
Besides needing alcohol to feel comfortable when in social situations, other signs of dependence include:
- Needing a drink to get going in the morning
- Drinking heavily four or more days per week
- Requiring a drink at every get-together
- An inability to stop drinking
- Drinking five or more alcoholic beverages in one day
Overconsumption of alcohol can also lead to hangovers. A hangover can cause symptoms that make you feel more anxious than you were, including:
- Sickness / Nausea
- Dehydration / Dry Mouth
- Low Blood Sugars
SIMPLE EXERCISES FOR PEOPLE WITH ANXIETY DISORDERS
Exercise regularly is so important because people with anxiety disorders normally have high levels of stress hormones and adrenaline in their body and exercising can help to reduce this. Just moving around is sometimes enough and you can start with simple things like walking up and down your stairs at home, counting and recording your results for something to try and improve on and challenge yourself.
Dancing is a great exercise, and it has a lot of other side benefits, like when you dance with other people as socialising can also boost your mood. Yoga can help also help to offset anxiety symptoms. Yoga combines physical movement with meditation and deep breathing to help calm the mind. We all know that exercise is good for the body, and now health professional research shows that it’s also good for the mind. In addition to managing your anxiety with a doctor’s help, exercise is a powerful tool you can use to enhance your physical and mental health.
Any exercise regularly can help diminish levels of anxiety and depression, but aerobic exercise that really gets your heart rate up will be the most beneficial when dealing with anxiety disorders in adults. Some good aerobic exercises that can help manage your feelings of anxiety and depression:
- Brisk walking
- Breathing Exercises
KEEP ON THE MOVE...
GET BACK TO BASICS...
WITH A VISIT TO MOTHER NATURE!
Looking for a simple way to help reduce stress, depression and anxiety? This is an easy one but we all have to be reminded every now and then!! Get outside and feel the elements on your skin – go for a long walk, climb a mountain, ride a bike, walk through the forest….. just get outside and feel how good it is to be back in nature again this cost absolutely nothing and is one of the best forms of dealing with any type of anxiety or depression problems!
YOUR BRAIN AND MOTHER NATURE
Health professional research has shown a very strong connection between time being spent in nature reducing stress, anxiety and depressive levels. A study in 2015 compared brain activity in people after they walked for 90 minutes in both a natural setting and a busy city. They found that the people who did the nature walk had a much lower activity in the brain that controls repetitive thoughts that focus on negative emotions. When people are stressed or anxious this part of your brain malfunctions and can cause people to experience a continuous cycle of negative thoughts. Interacting with nature and natural spaces has lots of other therapeutic benefits like calming nature sounds (the wind, birds singing and even just the outdoor silence) can help to lower blood pressure and levels of stress, depression and anxiety. The visual aspects of being in nature can also have a major soothing effect on your mind, try and focus on something pleasant like tress or water/lake that can help distract your mind from negative thinking so your thoughts become less filled with worry and fear.
FIND SPACE IN YOUR DAILY LIFE!
How much time spent in nature is enough? Anything from 30 minutes, 3 days a week to regular weekends in the woods is helpful and enough to clear your mind. Your time out in nature can be anything from a simple daily walk in the park or you could even combine your nature outings with your regular exercise like power walking or bike riding. The type of nature setting doesn’t matter you just need to focus on places you find the most pleasing with the main goal to get away from the busy city urban settings and surround yourself with a more natural environment and to keep this in your daily life. Health professional research has shown that people who have recently experienced stressful life events like a serious illness, death of a loved one or unemployment had the greatest mental boost from going outside in nature.
There are many ways to tap into nature – below we have listed the best things for you to do in and around the UK to help deal with symptoms of anxiety and depression and the best thing about everything on the list is they are completely FREE…