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Bad Habits That Cause Anxiety, Plus How to Break Them

bad habits that cause anxietyIf you suffer with anxiety, you certainly aren’t alone. But did you know that there are some bad habits that you might be exhibiting that could actually cause your anxiety?

Being Disorganized

Being disorganized and having a lot of clutter around your home and at your job could be immensely stressful and lead to anxiety. That’s because clutter is filled with excessive stimuli, it’s distracting and frustrating, and it makes it hard to relax.

To become more organized, set designated spaces for everything, and work on de-cluttering your home or office with a team of helpers. Whenever you take something out of its space to use it, set a habit of putting it back as soon as you’re done.

Staying Up Too Late

Sleep deprivation could also result in anxiety because your body and mind don’t have enough time to rest and recuperate. Being stressed could keep you awake at night, making it even harder for your body to cope.

Set a sleep schedule that has you going to bed at a certain time and waking up at a certain time. Avoid naps that could throw off your schedule, and avoid drinking caffeine in the afternoon and evening.

Overdosing on Social Media

Let’s face it, social media is a lot of people showing off what they’re up to and how great their lives are. That could easily make anyone feel less than adequate. And the bad news on social media, combined with everyone’s personal struggles that they vent about, could lead to anxiety too.

Limit the amount of time that you spend on social media. Get outside more often instead, as being indoors for too long and relying upon technology for your entertainment are also factors that could make you anxious.

Being Sedentary

Leading a sedentary lifestyle that doesn’t include plenty of physical exercise is a surefire way to become more anxious over time.

Many people find that spending time outside is a great way to feel less anxious and depressed, so go for walks regularly. Scheduling time to exercise for 30-40 minutes at least three times a week could also help you stay calmer and happier.

Overdoing the Caffeine

Getting too much caffeine could end up keeping you up at night, but stimulants like caffeine are also known for causing anxiety or making it worse.

Gradually reduce the amount of caffeine you consume daily, and remember that things like tea and chocolate also have caffeine, so take those into consideration.

Pessimistic Thinking

Finally, having a pessimistic attitude is yet another way to create and worsen anxiety. If you’re in a negative state of mind, your anxiety will fit right in, after all.

Change your mindset by focusing on everything that you’re grateful for every day, from the clothes in your closet to the food in your refrigerator, your family, your friends, your job, etc. Over time, you can shift to a more positive mindset where anxiety has no place.

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5 Things NOT to Do When Anxiety Strikes

things not to do when anxiety strikes When anxiety strikes, you might not know what you should and shouldn’t do. Taking the right steps, though, will help you regain control and feel calm and grounded again. So, check out the list below, which features five things you should never do when anxiety strikes.

1. Don’t Hold Your Breath

Focusing on your breathing can help you overcome a panic attack sooner, and practicing deep breathing techniques every day will give you the ability to start breathing deeply once anxiety hits. So, don’t hold your breath while you are having an anxiety attack. Instead, practice deep breathing to help calm the nervous system, focus your mind on the breath rather than on scattered thoughts, and lower your heart rate.

2. Don’t Focus on the Symptoms or Your Thoughts

When you are having an anxiety attack, you shouldn’t focus on the thoughts that you are having or the symptoms that you are experiencing, as doing so could make the anxiety worse and make it last longer. Instead, focus on grounding yourself by bringing your awareness gently back to your surroundings. So, you might, for example, focus on the ground that is underneath you, or you might look at a color in your environment, or you might even feel the wind on your skin.

3. Don’t Flee the Scene

You might be tempted to get out of the environment that you’re in when you have an anxiety attack, but it’s best to stay where you are until you’re able to calm down. Otherwise, your brain will associate that place with anxiety next time. You want your mind to learn that the situation and environment that you’re in aren’t dangerous or associated with anxiety.

4. Don’t Stop Acting Normally

Continuing to behave as you otherwise normally would during an anxiety attack might help it drift away more quickly. So rather than stopping what you’re doing and giving your attention to your anxiety, try your best to ignore it.

5. Don’t Forget the Relaxation Techniques That You’ve Learned

Many people who experience anxiety attacks on a regular basis will make it a point to practice relaxation techniques at home and at work. They might also do things like meditate every day or do some yoga. But when anxiety hits, you need to remember everything that you learned and practiced. So, don’t forget to implement all the techniques that you’ve been learning and practicing along the way.

By taking the right steps in combination with Zanaprin when anxiety strikes, you can feel like yourself again in no time.

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Think You Have an Anxiety Disorder? Know The Symptoms

anxiety disorder symptomsIn today’s frenzied world, anxiety is becoming increasingly common. But do you really have anxiety or is it something else? If you think you have an anxiety disorder, it is important to know the symptoms so that you can accurately assess your mental health and then talk to your doctor about what you are feeling and experiencing.

You’re Having Trouble Sleeping

If you are having trouble sleeping, you might not immediately think that it has anything to do with anxiety, but the truth is that having difficulty either falling asleep or staying asleep could be a sign that something is wrong. While it is normal to have trouble sleeping the night before an important event, it is not normal to consistently have trouble getting the rest that your mind and body need because your mind is racing or you can’t calm yourself down.

You Experience a Lot of Digestion Problems

You might think you have an anxiety disorder if you regularly experience indigestion and digestive problems, and you would be right in feeling that way. Anxiety starts in the brain, but it then manifests in other parts of the body, and one of the most common symptoms is digestive upset. This includes bloating, diarrhea, constipation, gas, stomachache, and cramps. In other words, if you find that you are experiencing irritable bowel syndrome (IBS) symptoms, it is time to check in with your doctor to find out if it could all be caused by your anxiety.

Your Muscles Are Tense

Do you feel as though your muscles are constantly tense? Then you might have an anxiety disorder. You might, for example, unconsciously flex the muscles that are found throughout the body, or you might only clench the jaw or make a fist. Exercising regularly could help to not only reduce this muscle tension and keep your body looser and more relaxed, but it could also work on helping you clear your mind and reduce your anxiety, so consider hitting the gym or doing some yoga.

Remember, if you think you have an anxiety disorder, it is best to talk to a doctor who can help you determine the best solutions for your symptoms. Just keep in mind that, if you are not keen on taking prescription anti-anxiety medications, you can try an over-the-counter anxiety supplement instead. And don’t discount the positive effects that can be provided by a balanced diet and a healthy exercise routine.

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Ways to Face an Anxiety Trigger Situation Without Panicking

ways to face an anxiety triggerWhen you are required to face an anxiety trigger, the situation can easily turn from tough to feeling as though you’ve completely lost control. This can be exceptionally painful and can make it difficult to cope with our typical lifestyles.

Unfortunately, while we may try our best to avoid them, there are times when we need to face an anxiety trigger no matter how many precautions we take. Though it is important to acknowledge that this is a reality, having to cope with the situation goes above and beyond simply accepting it as a truth.

Use the following tips to help face an anxiety trigger and cope with the situation without panicking. It may not be easy, but you can get through this and you can build the skill to become better at it over time.

• Breathe

This technique sounds so simple that it’s as though it couldn’t work, but the truth is that breathing mindfully and effectively can be your best friend when facing an anxiety trigger. When we’re anxious, we tend to take shallow, uneven breaths or even hold our breath. Instead, focus on taking long, slow and soothing breaths. Imagine breathing in the fresh, oxygen-rich air around you, filling your lungs, then push out the strain, tension and anxiety as you exhale. This will help to reduce your blood pressure and provide your brain and body with oxygen that can be very calming.

• Write positive affirmations

If you find yourself facing a trigger, take out a pen and a piece of paper and begin jotting down specific statements that help you to overcome negative, self-sabotaging thoughts. Use these statements to help yourself to visualize a calmer situation. Focus on writing each affirmation and pay attention to the meaning of every word. This can help to place your concentration in a much healthier direction.

• Use visualization exercises

Use this on its own or as an accompaniment to your positive affirmations. Try to peacefully and quietly imagine a safe and comforting space. This space can be a real one you know well or one that is completely imaginary. As long as it brings you calm, it doesn’t matter where it is. Focus on this space and how it feels to be within it. Use this space to replace your negative thoughts with positive ones that are soothing and happy.

• Be patient with yourself

Being able to use techniques to overcome the feeling of panic that comes with having to cope with an anxiety trigger can take time. Give yourself the opportunity to practice and get better at it. Just as you wouldn’t expect to be instantly good at a sport or at playing a musical instrument, you can’t expect to develop this skill instantly, either. Instead, keep trying and give yourself the chance to learn and get better at it.

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3 Things Brain MRI Research Has Taught Us About Anxiety

Brain MRI research anxietyBrain MRI research has already revealed so much about the human brain that researchers never knew before. In addition to understanding more about how the brain works, brain MRI research has also taught us quite a bit about anxiety, which is a common disorder that many people deal with every single day. Keep reading to learn about three things that this type of research has helped experts discover.

1. Certain Areas of the Brain Are Affected

One of the most fascinating things that brain MRI research has revealed is the fact that different parts of the human brain are responsible for anxiety. More specifically, the amygdala, also known as the fear center of the brain, shows changes in those who feel anxious.

The amygdala is responsible for regulating memory, emotion, and fear, and it can also affect your physical response to a stressful situation, such as your blood pressure and your heart rate. So when you respond to a situation with anxiety, it is this area of your brain that is working. And the evidence has suggested that, in individuals who have anxiety, this part of the brain is more sensitive to unfamiliar or new situations. Whereas other people may not react to an unfamiliar or new experience with stress, someone with anxiety disorder would have a stressful response.

2. Changes in the Brain from PTSD

PTSD, or post-traumatic stress disorder, is a type of anxiety disorder that can be extremely debilitating. Several studies that involved imaging of the brain have shown that individuals who suffer with post-traumatic stress disorder will have less volume within the hippocampus area of the brain. The hippocampus is responsible for memory storage and emotion, so it should come as no surprise that it could affect people with anxiety.

3. Brain Dysfunction and OCD

OCD stands for obsessive-compulsive disorder. This yet another form of anxiety that many people suffer with, and it is a disorder that is associated with brain dysfunction. In individuals who have OCD, brain imaging has found abnormalities within a particular pathway of nerves. These abnormalities have also been noted in those who have Tourette syndrome and attention deficit disorder. All of these conditions share similar symptoms, and they can also occur at the same time.

If you suffer with anxiety, rest assured that you do not have to feel alone, and there are solutions out there. In addition to talking to your doctor, you can also consider taking an over-the-counter anti-anxiety product like Zanaprin to get the relief that you need to start enjoying life more.

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Summer Break Anxiety Relief Activities

summer break anxiety reliefFor the kids, summer break is a time of fun and relaxation. But it could also be a time for boredom, and it can make it hard for parents to juggle family life and work life. When the kids are out of school for summer break, parents could easily become stressed, and kids could also feel stressed if they don’t have enough activities to keep them occupied. Thankfully, there are several summer break anxiety relief activities that you can try with the entire family.

Spend Time in Nature

Even just a 30-minute walk through a park could help bring your mind into a more positive state when you are feeling anxious or stressed.

Researchers have found that simply walking through a green, natural space could help place your mind into a meditative and relaxed state. So whether you take a quick walk during lunch or you end your day with a stroll through your favorite green space, you can make your summer break more bearable by letting Mother Nature help.

Go to the Beach and Get Some Sun

Summertime is the perfect time to head to the beach and get a tan. So go ahead and put on that sunscreen, lounge on the sand, and let your mind clear of all of your troubles.

Cool off and get some exercise in the water, which will help boost your mood as well, and then let your body naturally produce all of the vitamin D that it needs to keep your mood elevated.

Start a Garden

Nurturing plants in your very own garden is a great way to get some much-needed summer break anxiety relief. Like walking in a park, gardening can also put your mind into a relaxed and meditative state, allowing your stress to melt away.

In fact, a study in the Netherlands even determined that gardening could actually decrease your level of cortisol and improve your mood, particularly if you recently completed a task that was stressful to you.

Do Some Outdoor Yoga

Yoga is a great form of exercise that can help you unwind indoors, so imagine the benefits that it can provide when you are inhaling fresh air and feeling the sun on your skin.

This is a great way to relieve stress, but make sure that the weather is cool enough to keep you comfortable as you get your body moving, and don’t forget to protect your skin with sunscreen.

If you have tried the summer break anxiety relief tips above but you still feel really frazzled, consider taking an over-the-counter anti-anxiety product like Zanaprin. You might be able to feel some relief through a combination of lifestyle changes and the right product.

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Are You Breathing All Wrong? Learn the Best Breathing Practices

Best Breathing PracticesHow you breathe can have a big impact upon how you feel, not only when you are working out. The way you breathe throughout the day can help you remain centered, as well as feel relaxed and in control.

So are you breathing all wrong? Continue reading to learn more about how you should be breathing to bring your body the most relief.

Breathing into Your Belly

If you are breathing into your chest, you are breathing all wrong, and moving that breath into your belly could bring about a sense of relaxation. Start by placing one of your hands on your belly and the other hand on your chest. Breathe in deeply through the nose, inflating your diaphragm rather than your chest. Feel the lungs expand and make sure to take anywhere from 6-10 slow breaths each minute to feel these effects and make them last.

Alternate Nostril Breathing

If you practice yoga and meditation, you likely have come across this breathing technique, which is designed to bring balance and calm to the body. Simply sit in a comfortable position and hold your thumb on your right nostril so that you can inhale only through your left nostril. Once you can’t breathe in anymore, close the left nostril, open the right, and exhale. Then breathe in through the right nostril and exhale through the left.

Balanced Breathing

When you notice that you are breathing all wrong, one of the best and fastest ways to restore balance is through an equal breathing technique that is simple to do anywhere. Start by inhaling for four counts and then exhaling for four counts. Only breathe in and out through your nose. The more advanced you become, the longer you can make your inhales and your exhales to further calm down your nervous system while focusing the mind on the breath.

Inhaling Through the Nose, Exhaling Through the Mouth

Finally, exhaling through the mouth might also bring some relief when you are breathing incorrectly or erratically and feeling its negative effects. Start by gently inhaling through your nose for a few seconds before exhaling all of that air gently through your mouth. You can even make a slight sighing sound to further calm the mind and the nervous system as you clear your mind and release all of the tension from your body.

In addition to learning the best breathing practices for de-stressing and freeing yourself from tension, you can also try taking an over-the-counter anti-anxiety product like Zanaprin to get some much-needed relief.

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Pamper Yourself With These Easy Home Spa Ideas

Easy Home Spa IdeasFew things are more relaxing than a lovely day at the spa, but if you don’t have the time or the money for a little retreat, you can instead use the following easy home spa ideas to create a tranquil sanctuary in your own home. And the best part is that you can schedule your spa day for whenever you need to unwind and release tension and stress.

Take a Bath with Epsom Salt

Whether you endured a really tough workout or your body is simply tense as a result of everyday stressors, taking a warm bath with some Epsom salt could be just what your muscles need to feel relaxed again. Burn some candles around your bathtub to create a warm glow, play some peaceful music off your mobile device, and then add 1 cup of Epsom salt to the water and soak for as long as you want.

Moisturize Your Hair with Coconut Oil

Make a coconut oil hair mask by taking some pure oil and running it through your hair from root to tip. Allow this natural moisturizer to sit in your hair for about 15 minutes. It will deep condition every strand, as well as your scalp, until you are ready to rinse it out and wash your hair with your favorite natural shampoo and conditioner. This is one of the many easy home spa ideas that anyone can try, and it will leave your hair feeling soft and smooth.

Give Yourself a Manicure and Pedicure

Go ahead and give yourself a manicure and pedicure as you listen to some of your favorite songs. You can clear your mind as you focus on trimming and filing your nails, painting them your favorite color, and moisturizing your skin so that your hands and feet will look smooth and beautiful.

Use Aromatherapy to Calm Your Mind

Use an aromatherapy diffuser to infuse your space with the calming fragrance of lavender. Your mind will relax as you inhale this scent, and your home will smell like a spa in no time. Aromatherapy, especially when combined with natural anti-anxiety remedies like Zanaprin, can help you release the stress that you are holding onto in body and mind.

With these quick and easy home spa ideas, you can take a much-needed break from your everyday chores and responsibilities to pamper yourself for a little while. By the time you are done, you should feel renewed and rejuvenated.

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How to Stay Safe During Challenging Yoga Poses

How to Stay Safe During Challenging Yoga PosesYoga can be an extremely beneficial practice, but we’d all be lying if we didn’t recognize the fact that a lot of people end up getting hurt—sometimes seriously hurt—while they are doing yoga.

How can you stay safe during challenging yoga poses so that the practice can be healing? Keep reading for a few tips that you can follow every time that you are on the mat.

Always Listen Closely to Your Instructor

First off, whether you practice yoga at home via an online streaming service or you are at a yoga studio, pay close attention to your instructor’s cues. Your mind shouldn’t be wandering off; instead, it should be focused on the instructions and on your body.

A good yoga teacher will know about anatomy and proper alignment, and when you are taking a yoga class in person, he or she will even help to adjust your body so that it is in a safe position.

Also remember these tips: whenever you get into a lunge position, such as one of the many warrior poses, always make sure your joints are stacked. Keep the knee above the ankle at a 90° angle. The same goes for when you are in any kind of plank, as you want your shoulders to be above the elbows and the elbows above the wrist. Keep those joints stacked in one line and you can prevent injuries.

Use Props

Props in yoga, including blocks and straps, aren’t meant to act as training wheels. There is no shame in using props, as they are designed to get you into perfect alignment while supporting your body. So if you want to stay safe during challenging yoga poses, invest in props and use them.

Don’t Push Yourself Too Far

There’s a healthy level of challenge that your body should experience during any exercise program, including yoga, but you don’t want to go so far that you end up hurting yourself. When getting into deep stretches, stop before it gets painful. In fact, you shouldn’t be feeling any pain at all when practicing yoga. If you do, come out of a pose.

Stay safe during challenging yoga poses by only going as far as you can for today. Tomorrow, you will improve; but for now, don’t push yourself. You could end up injuring your knees, your neck, and your back, as a few examples, so take it easy. Progress will come in time and with consistency.

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10 Scientifically Proven Anxiety Relief Techniques

Proven Anxiety Relief TechniquesAre you tired of dealing with anxiety that keeps holding you back from enjoying life? Then try out some of the techniques below.

10 scientifically proven anxiety relief techniques…

1. Exercise Daily

Exercising once in a while isn’t enough to get consistent anxiety relief. Instead, make it a point to exercise every day. Plus, when you build up your muscles, your body releases enzymes that will detoxify kynurenine, which is a byproduct of inflammation and stress.

2. Practice Mindfulness

Focusing your mind on the present, rather than thinking about the future or the past, is one of the best anxiety relief techniques that you should start implementing into your daily life.

3. Check Your Email Less Often

Researchers have actually found that limiting the number of times that you check your email can help relieve anxiety. Try to check your emails only three times daily and you might find that you’re less stressed.

4. Get Away from Electronics

Electronic devices are everywhere in your everyday life, and you may have become quite dependent on them. But researchers have noted that higher stress levels can be associated with checking your smartphone all the time. Make it a point to unplug regularly, head out into nature, and find peace.

5. Get Plenty of Rest

Yet another one of the surprisingly simple anxiety relief techniques that you can try involves getting more rest and sleep. Having trouble falling asleep? Steer clear of electronics that mess with your internal clock.

6. Watch Some Comedy

Smiling and laughing can help relieve your stress levels, so when you are feeling anxious, get your mind off your troubles by watching a funny TV show, comedy routine, or movie.

7. Do Yoga

In addition to being a great workout, yoga can help reduce your anxiety by allowing you to increase flexibility and movement throughout the body while deepening your breath.

8. Try Aromatherapy

Certain fragrances can be used to relieve stress, such as lavender, so infuse these scents throughout your workspace or home to feel some calmness.

9. Meditate

Meditating to relax and quiet the mind for just a few minutes every day can help you focus on your deep breath and relieve anxiety and tension.

10. Adopt a Pet

Animals can be great stress-relievers, so consider adopting a pet, whether that’s a dog, cat, rodent, or bird, as their company can work wonders at relieving anxiety and bringing you joy.

Another route that you can take to gain control over your anxiety involves taking an anti-anxiety product. If you don’t want to use prescription medications, you can try an over-the-counter, safe anxiety product like Zanaprin to get results without harsh side effects.

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