Watch “Breathing exercises for anxiety” on YouTube

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If you have challenges with anxiety, then have a look at this short self help video.

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Seasonal affective disorder (SAD)

Seasonal affective disorder (SAD)

2-minute read

Seasonal affective disorder (SAD), which is only experienced at certain times of the year, usually in autumn and winter, has an negative impact on your mood. Treatment can often make a big difference.

What is seasonal affective disorder (SAD)?

SAD is a type of depression that comes and goes according to the season. People with SAD have symptoms of depression or mania at roughly the same time each year.

SAD usually develops in autumn and winter, then disappears in spring and summer. In some people, the symptoms develop in spring and early summer.

People with mental illness might find their symptoms change at different times of the year. For example, some people with bipolar disorder find they are more likely to experience mania in spring and summer and depression in winter.

What are the symptoms of SAD?

Symptoms usually start out mild and get worse as the season progresses. When the season changes, people normally become completely well again.

Symptoms of SAD in winter include:

  • lack of energy
  • sleeping too much
  • finding it hard to wake up in the morning
  • feeling very tired all the time
  • overeating and craving carbohydrates
  • gaining weight
  • losing interest in normal activities

Symptoms of SAD in summer include:

What causes SAD?

SAD is thought to be caused by changes to the body’s circadian rhythms (its ‘body clock’) at certain times of the year. It may also happen because in winter the body produces less of the

READ MORE HERE: https://www.healthdirect.gov.au/seasonal-affective-disorder

 

 

Do You Live with Anxiety? Here Are 11 Ways to Cope Written by Ally Hirschlag

Breathe: There are ways to calm your anxiety

Know that feeling of your heart beating faster in response to a stressful situation? Or perhaps, instead, your palms get sweaty when you’re confronted with an overwhelming task or event.

That’s anxiety — our body’s natural response to stress.

If you haven’t recognized your triggers yet, here are a few common: your first day at a new job, meeting your partner’s family, or giving a presentation in front of a lot of people. Everyone has different triggers, and identifying them is one of the most important steps to coping and managing anxiety attacks.

Identifying your triggers can take some time and self-reflection. In the meantime, there are things you can do to try to help calm or quiet your anxiety from taking over.

 

5 quick ways to cope with anxiety

If your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick, homeopathic remedies that could help you take control of the situation.

If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

Question your thought pattern

Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control.

Practice focused, deep breathing

Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate which should help calm you down.

The 4-7-8 technique is also known to help anxiety.

Use aromatherapy

Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing.

Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.

Go for a walk or do 15 minutes of yoga

Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.

Write down your thoughts

Writing down what’s making you anxious gets it out of your head and can make it less daunting.

These relaxation tricks are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalized anxiety disorder (GAD) when they’re in a bind too!

However, if you suspect you have GAD, quick coping methods shouldn’t be the only kind of treatment you employ. You’ll want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.

6 long-term strategies for coping with anxiety

If anxiety is a regular part of your life, it’s important to find treatment strategies to help you keep it in check. It might be a combination of things, like talk therapy and meditation, or it might just be a matter of cutting out or resolving your anxiety trigger.

If you’re not sure where to start, it’s always helpful to discuss options with a mental health professional who might suggest something you hadn’t thought of before.

Identify and learn to manage your triggers

You can identify triggers on your own or with a therapist. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious.

Long-term problems, such as financial or work-related situations, may take some time to figure out — is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends.

When you do figure out your trigger, you should try to limit your exposure if you can. If you can’t limit it — like if it’s due to a stressful work environment that you can’t currently change — using other coping techniques may help.

Some general triggers:

Continue reading “Do You Live with Anxiety? Here Are 11 Ways to Cope Written by Ally Hirschlag”

Ann Perrin

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