Bipolar and Mental Illnesses are written about here. Written by a bipolar person themselves.

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Make Your Bedroom Help Take Away Anxiety

Make Your Bedroom Help Take Away Anxiety


Clutter can play a significant role in how we feel about our homes, our workplaces, and ourselves. Messy homes and work spaces leave us feeling anxious, helpless, and overwhelmed. Yet, rarely is clutter recognized as a significant source of stress in our lives.

Here’s a good reason to do some low-cost redecorating: The choices you make can result in enhanced mood, less stress, and better sleep. To turn your space into a healing haven, follow these easy 10 decorating tips for a stress-free bedroom. 

The following is from an article I found to be very informative and truthful. Take the advice and try out some of the steps needed to make your bedroom anxiety-free. 


“Your bedroom, almost more than any other room in your home, should be a serene sanctuary that you happily retreat to every night. This is a place where you should be able to lie back, relax, and forget about the worries and stresses of the day.”


“But often, simple design mistakes can ruin your bedroom Zen, and your intended peacefulness quickly turns to bothersome anxiety.”


“Read on for eight bedroom-specific design tips sure to eliminate any potential anxiety while creating a completely tranquil space.”


Soft lighting

“The lighting in your bedroom is important because not only does it set the overall tone of the space, but it can directly influence your mood.”


“Any lighting that is too bright or harsh can conjure up feelings of chaos or uneasiness or potentially cause a headache or lightheadedness. Placing soft and soothing lighting in your bedroom will guarantee a much more serene area, not to mention it’s quite a bit easier on the eyes.”

Soothing colours

“Whether you love hues of pink, green, or even yellow, it is important to choose colours for your bedroom that bring you joy and make you feel at peace.”

“Pastel colours in particular are known for their soothing effect, but as long as you select colours that make you happier and more relaxed, you cannot go wrong. Your bedroom will instantly become anxiety free!”

Cosy bed

“When you finally settle into bed after a rigorous day, the last thing you want is to feel stiff or uncomfortable. This is why it is imperative to have a bed that’s not only cosy, but a place that you seriously look forward to snuggling into each night.”

“Getting a bad night’s sleep due to discomfort always drags into the next day, causing unnecessary anxiety and irritability, so nix that for good with a premium mattress, fluffy pillows, and a soft blanket.”


A good bedside table

“Messing around with an inconveniently placed mobile phone charger that’s across the room or having to place your water glass on the floor instead of at arm’s length is not only annoying, but stressful. The solution? Always be sure to have a good bedside table that is accessible to you while you get ready for bed and while you sleep.”

“A good beside table gives you easy access for charging your electronics and a home for your books after you finish reading and will definitely eliminate any potential anxiety.”


The perfect rug

“If you purposely make sure to have socks on whenever you walk across your bedroom floor, then you are far from having the perfect rug! This rug needs to not only be aesthetically pleasing, but more so, it needs to be comfortable to the touch: we are talking can’t-wait-to-wake-up-and-put-your-feet-on-it comfortable.”

“Anxiety can sneakily be instigated when you come into physical contact with a surface that is unpleasant, so having that cozy rug is a must for comfort and serenity.”


White noise

“Sometimes silence can be deafening! Lying in a quiet bedroom can often cause a good deal of anxiety because there is simply nothing else for your mind to focus on other than your thoughts as you fall asleep. And going through a series of swarming thoughts right before bed is not always the most relaxing! Instead, try listening to the sounds of a waterfall or raindrops from your favourite smartphone app and witness how much of a difference it can make. In no time, the white noise will lull you into a deep, anxiety-free sleep.”



No clutter

“This one is pretty straightforward because it goes for all areas of your home, but plain and simple, clutter equals chaos! Having a mess on the ground or too many trinkets on top of your dresser won’t do you any favours and it certainly won’t cure any looming anxieties. Instead, focus on keeping a clear and concise bedroom space so when you retreat to bed in the evening, your mood can slowly start to adapt to the calming vibe of your surroundings.”


Aromatherapy

“While diffusing essential oils in your bedroom is fantastic for warding off anxiety, that isn’t the only way to go when it comes to aromatherapy. Even placing a bundle of fresh flowers on your bedside table will release a subtle yet charming aroma that will lift your spirits and bring you peace. Plus, the added pop of colour to your bedroom decor is a fun bonus.”


Source: Bedroom Tranquility

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Yoga for Depression & Anxiety

Yoga for Depression & Anxiety


I have struggled with different amounts of anxiety and depression many times during my life. I was first diagnosed with depression at 17, and I don’t remember having very much anxiety back then. Now that I have been diagnosed with bipolar for close to a decade now, I have noticed throughout the years different levels of anxiety too. I used to get a lot of anxiety from large crowds and social settings. But once I got on the right medications, the anxiety went away. But, after I was diagnosed with being bipolar, I was also diagnosed with having ADHD. I was in very much in need of medication for my ADHD. I first began with Adderall, and if I took a pill without eating, forget it! I had so much anxiety I had to take 1-2 1mg Klonopin to combat the shaking and heavy breathing. A few years go by, and I am fully integrated with my Adderall and it doesn’t give me much anxiety anymore. 


Throughout the past 10 years, since being diagnosed Bipolar, I began practicing yoga. I have been doing yoga for over six years now, and it makes me feel so much better then any medication can make me feel. My background is in dance and cheerleading, so when I began yoga I was automatically good at an intermediate level going on advanced. For a few years, I even wanted to become a yoga instructor. But my shoulder had problems from tumbling in gymnastics, so I couldn’t pursue that career. But the yoga I did made me feel so incredible after every session. I loved the high after it was all done. It can be a very euphoric experience if and/or when you understand the breath, and breathing through motions. I think everyone should try yoga, especially those suffering with depression and anxiety. Yoga has stopped my anxiety due to all of the breathing you do during a series. Yoga brings me back to my normal state of mind and even a relaxed state.





*Essential Oils are always a good idea to use to help the stress go away! Tip- USE A DIFFUSER WHILE DOING YOUR YOGA


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Recovery Guideto Anxiety Disorder

  

Get Rid of Your Anxiety“Getting rid of anxiety disorders isn’t the same as taking out the trash. If you take your trash out to the curb, it’s gone forever, and won’t come back. But when you try to dispose of chronic anxiety, you often find that this task is more like the child’s game, “Whack a Mole”, than it’s like taking out the trash. Each time you hit a mole, more moles pop up. Every effort that you make to fight against anxiety, invites more of it.”
“So you need to be able to work smart, not hard, to overcome anxiety disorders. This guide will help you do that.”
  

The Anxiety Trick

“The fears, phobias, and worry that you experience with chronic anxiety disorders often seem “irrational”, and difficult to overcome. That’s because there is a “Trick” to chronic anxiety problems. Have you ever wondered why fears and phobias seem like such difficult problems to solve? The reason is that chronic fears literally trick you into thinking and acting in ways that make the problem more chronic. You can’t learn to float through anxiety disorders if you don’t understand the Anxiety Trick.”

“The outcome of the Anxiety Trick is that people get fooled into trying to solve their anxiety problems with methods that can only make them worse. They get fooled into “putting out fires with gasoline”.”

  

The Key Fears of Anxiety Disorders 

“There are six principal anxiety disorders. The fears are different, but each one relies on the same Anxiety Trick, and draws upon the same kinds of anxiety symptoms.”

“And in each case, the person tries to extinguish the fears by responding in ways that actually make the problem worse and more chronic. Here are the key fears, and typical responses, of the six main anxiety disorders.”

  

Panic Disorder and Agoraphobia

“A person with Panic Disorder and Agoraphobia fears that a panic attack will disable him in some way – kill him, make him crazy, make him faint, and so on. In response, he often goes to great lengths to protect himself from a panic attack, by avoiding ordinary activities and locations; by carrying objects, like water bottles and cell phones, that he hopes will protect him; by trying to distract himself from the subject of panic; and numerous other strategies will ultimately make the problem more persistent and severe, rather than less.”

“The fear of driving is often a part of panic disorder.”

  

Social Anxiety Disorder (or Social Phobia)

“A person with Social Phobia fears becoming so visibly and unreasonably afraid in front of other people that they will judge her as a weak, inadequate person, and no longer associate with her. In response, she often goes to great lengths to avoid social experiences, hoping that this avoidance will save her from embarrassment and public humiliation. However, her avoidance of social situations leads her to become more, rather than less, fearful of them, and also leads to social isolation.”

“The fear of public speaking, and the broader fear of stage fright are considered to be specific instances of Social Phobia.”

  
Specific Phobia

“A Specific Phobia is a pattern of excessive fear of some ordinary object, situation, or activity. A person with a fear of dogs, for instance, may fear that a dog will attack him; or he may be afraid that he will “lose his mind”, or run into heavy traffic, on encountering a dog.”

“People with phobias usually try to avoid what they fear. Unfortunately, this often creates greater problems for them. Not only do they continue to fear the object, but the avoidance restricts their freedom to enjoy life as they would see fit.”

“A specific phobia is usually distinguished from Panic Disorder by its narrow focus. A person with a fear of flying who has no fear of other enclosed spaces would likely be considered to have a specific phobia. A person who fears airplanes, elevators, tunnels, and bridges is usually considered to have Panic Disorder or claustrophobia. However, the fear of public speaking is usually considered to be a part of Social Phobia.”
“A person with a Blood Phobia may fear a variety of situations, but they all involve the prospect of seeing blood. A person with a fear of vomiting (either fearing that they will vomit, or that that they’ll see someone else vomit) would be considered to have Emetophobia. The official definitions of some of these disorders will change in 2013, so don’t get preoccupied with the label.”

“Whether you have one or multiple phobias, these are very treatable conditions.”

  
Obsessive Compulsive Disorder (OCD)

“A person with Obsessive Compulsive Disorder experiences intrusive, unwelcome thoughts (called obsessions) which are so persistent and upsetting that he fears the thoughts might not stop.”

“In response, he tries to stop having those thoughts with a variety of efforts (called compulsions). Unfortunately, the compulsions usually become a severe, upsetting problem themselves.”

“For example, a man may have obsessive thoughts that he might pass swine flu on to his children, even though he doesn’t have the flu himself, and wash his hands repetitively in an effort to get rid of that thought. Or a woman may have obsessive thoughts that she left the garage door open, and repeatedly check the garage all night in an effort to stop thinking that. Not only do these efforts fail to rid the person of the unwelcome thoughts, they become a new form of torment in that person’s life.”

  
Generalized Anxiety Disorder

“A person with Generalized Anxiety Disorder worries repeatedly and continually about a wide variety of possible problems, and becomes so consumed by worry that she fears the worry will eventually kill her or drive her to a “nervous breakdown”. In response, she often tries a wide variety of “thought control” methods she hopes will enable her to “stop thinking about it.” Distraction is one such effort. Unfortunately, the effort to stop thinking about it actually makes the worrisome thoughts more persistent.”

  
Post Traumatic Stress Disorder (PTSD)

“A person who has witnessed or experienced some dangerous or life threatening event (a shooting or a car crash) fears that the subsequent thoughts and powerful reminders of that event will lead to a loss of control or mental illness. The powerful symptoms of fear and upset a person experiences when recalling a terrible event are reactions to that event. However, the person gets tricked into responding to these reactions as if they were warnings of an upcoming danger, rather than reminders of a past on.”

  

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13 Things People With Anxiety Are Tired of Hearing, And What You Can Say Instead

What to Say For Anxiety  
“People who live with anxiety often have the pleasure of hearing unsolicited advice and words of wisdom from others. Even when people have the best intentions, this can be somewhat annoying. The Mighty decided to ask people who live with anxiety two things: 1) What’s something you’re tired of hearing? And 2) What’s something you’d like to hear from others?”

Here’s what they had to say: 

1. Don’t say: “You can’t control what is going to happen, so why are you anxious about it?”

“Instead, try this: “I understand that you are anxious because you can’t control this situation, but maybe you could try to focus your energy on what you can control.”

  

2. Don’t say: “What do you have to be anxious about?”

Instead, try this: “Wow. You’re suffering from anxiety disorder? What exactly is that for you, and what does it mean to be anxious?”
3. Don’t say: “Get over it.“

Instead, try this: “Are you OK?”

  

4. Don’t say: “It’s all in your head.” 

Instead, try this: “I’m here for you with whatever you need right now.”
  
  
5. Don’t say: “It’s not that big of a deal. Stop worrying too much.” 

Instead, try this: “What can I do to help?”
6. Don’t say: “Don’t worry, things will turn out fine.“

Instead, try this: “It will pass. Just keep breathing.”

  
7. Don’t say: “Just trust God. You should have more faith.“

Instead, try this: “I’m sorry you are struggling with this.”
8. Don’t say: “You don’t know what will happen so stop freaking out about it.” 

Instead, try this: “It sounds like you’re having a hard time. I’m here if you want to talk, or I’ll just stay with you.”
9. Don’t say: “It’s all in your head.”

Instead, try this: “It’s OK to feel this way.”

  
10. Don’t say: “I know, I worry about things too.“

Instead, try this: “I don’t know how you feel right now, but I can tell you’re overwhelmed. What can I do for you, or do you need me to do anything?”
11. Don’t say: “It could be worse.“

Instead, try this: “Just don’t give up.”
12. Don’t say: “Think happy thoughts.“

Instead, try this: “That’s got to be tough.”
  

13. Don’t say: “Just calm down.“

Instead, try this: “What do you need?”

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Can You Curb Anger???

Eat Away Your Anger

“Ever wonder which foods are best for reducing anger? Freeing inhibitions? Fighting anxiety and sadness? Food & Life prescribes the following…”

Food That Help Reduce Anger

Mollusks, oysters, clams, scallops, mussels; grains (sweet rice); vegetables (fennel, celery — also useful for high blood pressure — purple cabbage); black berries, black soy beans; mung beans; pecans, hazelnuts and coconuts; certain fish (carp, freshwater eels, sardines, herring, anchovies); egg whites (they may be added to soup); black sesame seeds, sunflower seeds and flaxseeds.”


Foods To Fight Anxiety And Sadness

“Radish, turnips, lotus root, carrots, certain fruits (orange, pear—especially Asian pear— quince, persimmon, almonds, pine nuts), small white beans, millet, trout and carp, sea bass.”


Foods To Fight Fear

Certain vegetables (zucchini, endive), mushrooms, seaweed, certain fruits (chestnuts, melon, watermelon, tropical fruits), legumes (black beans, black-eyes peas), shellfish, mussels, certain fish (catfish, shark, grouper), sesame seeds.”


Foods For Fighting The Cold Or Overcoming Pain

“(For instance, menstrual cramps): strong-flavored vegetables (garlic, onions, green onions), aromatic herbs, (parsley, chives), certain fruits (plums, cherries)”





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People in Neighborhoods with High Incarceration Rates Are More Likely to Suffer from Depression and Anxiety

neighborhoods

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“To hear proponents tell it, broken-windows policing—a strategy that calls on officers to react strongly to minor crimes in order to ostensibly prevent major ones—is all that has stood between New York as we now know it and its graffiti- and crime-drenched past. Entire neighborhoods once widely considered no-go zones turned into desirable addresses. Stop and Frisk seemed like a painless and effective component of broken-windows policing, in which police officers were encouraged, some say even required, to informally detain, interrogate, and pat down individuals engaged in a tragicomic range of activities. The most common: walking down the street unarmed, innocent, and in possession of a certain amount of melanin. It’s no wonder that as recently as last year, 55 percent of white New York voters told pollsters that crime would clearly rise if police abandoned Stop and Frisk.”

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“Opponents, on the other hand, have long argued that this kind of policing has encouraged civil rights violations, damaged the relationship between police and communities, and generated few meaningful crime-fighting results. New research published this month in the American Journal of Public Health reveals some additional unsettling consequences of a criminal justice system that concentrates its attention on particular communities. Researchers at Columbia University’s Mailman School of Public Health have identified significant collateral damage for the mental health of people left behind in neighborhoods where incarceration rates are unusually high.”

“The researchers found elevated rates of major depressive disorder and generalized anxiety disorder in neighborhoods with higher than average imprisonment rates. (Generalized anxiety is characterized by potentially debilitating levels of worry and fear. It impedes thinking, working, and decision-making; it can also manifest in physical symptoms such as insomnia, trembling, twitching, muscle tension, and other problems.) The effects were so severe, that even individuals who lived in these neighborhoods but had never been jailed were more likely to suffer from serious anxiety than people living in communities where a prison experience remains rare.”

“The Columbia researchers came to this conclusion by cross-referencing address data from Michigan prison admissions files and mental health information from the Detroit Neighborhood Health Study. Researchers also gathered information from 4,180 individuals by phone. After controlling for a number of variables (age, race, income levels, etc.), the team found that anxiety and depression levels remained higher in communities where a larger than average number of residents were in prison or back home after being paroled.”

“Why do high neighborhood incarceration rates cause that kind of damage to community mental health? The researchers found that removing large numbers of people from a community disrupts what they call the “social ecology.” It limits the availability of family and friends to provide the support, comfort, and assistance that helps sustain human mental health. In other words, when the threat of jail time is in the air, and your support network is diminished, the risk of major depression and debilitating anxiety grow.”

“The study did not attempt to determine why or how some communities came to contribute a larger than average number of inmates to Michigan’s prisons. But others draw a direct line from aggressively proactive policing in certain communities to high incarceration rates in those same neighborhoods.”

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“The succinct answer on the cause [of mass incarceration] is we chose to be here,” says Jeremy Travis, president of John Jay College of Criminal Justice. As crime surged around the country in the 1960s, ’70s, and ’80s, recessions, municipal cut backs, and white flight made some cities look and feel like war zones. State and federal legislators elected on law-and-order platforms dedicated considerable energy to fighting crime. They made prison sentences longer for even nonviolent crimes. They implemented mandatory minimums and funded the war on drugs. As the crack epidemic raged in many low-income black neighborhoods, activists, clergy, and residents called on police to be more proactive, and, most of all, present, says Inimai Chettiar, the director of New York University Law School’s Brennan Center for Justice Program. But the police officers who provided that stepped-up neighborhood presence also brought with them a litany of conscious and unconscious biases, Chettiar explains. Together, these conditions exponentially expanded the nation’s incarceration rate. Between 1973 and 2009, the United State’s prison population more than quintupled. Most of that increase ensnared people of color.”

“Most of the U.S. prison population, in fact, comes from a relatively small set of predominantly black, low-income neighborhoods, according to Harvard University social scientist Robert Sampson. These neighborhoods are scattered all over the country, but sit primarily in major cities. In Chicago, the subject of Sampson’s 2012 book A Great American City, incarceration rates in predominantly white communities with the biggest prison-going problems were 45 times smaller than those in the hardest hit black neighborhoods. (Sampson’s research focused on the period between 1990 and 2005, but he told me these patterns remain remarkably consistent.)”

“More recently, Sampson and Travis were part of a group of social scientists who conducted a multi-year examination of the country’s elevated incarceration rate. The National Academy of Sciences published the massive study’s full results last year. The group’s conclusion: Incarceration has become a source of public harm. It may cause more crime than it prevents, damage the families and communities from which the nation’s prisoners overwhelmingly come, and vacuum up huge shares of state budgets that could go to other poverty-alleviating programs. In fact, the country is so deeply invested in mass incarceration that many rural communities have become almost completely dependent on the economic activity created by prisons. And, in 2009, 62 percent of black children whose parents had not completed high school also had a parent who was sent to prison. The same was true for 17 percent of Hispanic children and 15 percent of white children with similar parents.”

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“Some reforms are beginning to take hold. In New York, Stop and Frisk has been so deeply rebuked by a federal court that the city abandoned a legal fight for the program. The number of people waylaid by suspicious New York City police officers dropped off dramatically last year. In Illinos, Ohio, and California, lawmakers are rewarding counties that reduce the parole revocations that send many people back to prison each year. In California, the first year of the program saved $180 million in incarceration costs and produced a 23 percent drop in parole revocations, says the Brennan Center.”

“But those efforts are relatively new. Nationally, the damage wrought by decades of mass incarceration remains. Young, black men who don’t finish high school have become more likely to enter prison than hold a job, Travis told me. Once released, those who do find work tend to earn 10 to 30 percent less over their lifetimes than peers who were never incarcerated. Numerous studies have found a host of related consequences: fractured families, deep poverty, children who perform poorly in school and struggle with behavior problems—in short, these children grow up amid the challenges that make time in prison more likely.”

“A study showing that elevated community incarceration rates create ripple effects that unnerve human beings may sound obvious. But the findings matter. In a country where nearly 3 percent of the adult population is in prison, on probation or parole, and federal officials estimate that one in three black men will be ensnared in the criminal justice system in their lifetime; that’s a very serious problem.”

“Katherine Keyes, an epidemiologist and one of the researchers behind the new Columbia study describes the significance of the team’s findings this way: “There’s absolutely no reason to believe that any of the damage done to mental health in Detroit is any different than it is in any other major city in this country.”

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Slideshow: A Visual Guide to Generalized Anxiety Disorder

Generalized Anxiety Disorder

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“Generalized Anxiety Disorder (GAD):
It’s natural to worry during stressful times. But some people feel tense and anxious day after day, even when there is little to worry about. When this lasts for six months or longer, it may be generalized anxiety disorder or GAD. This illness affects nearly seven million Americans. Unfortunately, many people don’t know they have it. So they can miss out on treatments that may lead to a better life.”

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“Emotional Symptoms:
The main symptom of GAD is a constant and exaggerated sense of tension and anxiety. You may not be able to pinpoint a reason why you feel tense. Or you may worry too much about ordinary matters, such as bills, relationships, or your health. All this worrying can interfere with your sleep and ability to think straight. You may also feel irritable due to poor sleep or the illness itself.”

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“Physical Symptoms:
Physical problems usually come along with the excess worry. They can include:

Muscle tension or pain
Headaches
Nausea or diarrhea
Trembling or twitching”

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“Everyday Worries:
Most people spend some time worrying about their troubles, whether money, job demands, or changing relationships. What sets GAD apart is the feeling that you can’t stop worrying. You may find it impossible to relax, even when you’re doing something you enjoy. In severe cases, GAD can interfere with work, relationships, and daily activities.”

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