Here you'll find wellness tips, nutrition information, and scientific news. Additionally, you'll receive motivation and guidance to help you reach your health goals.

How to Deal with Anxiety

Published: August 1, 2022, by Tyger

Dealing with feelings of anxiety has become a regular part of our lives. The world we
live in today makes us anxious as each day passes by.

We deal with the everyday pressure of making a living, taking care of children,
paying our bills, and settling unexpected circumstances, the death of a loved one,
which causes us to be anxious.

Apart from that, people with severe anxiety disorders also experience frequent and
excessive fear and panic triggers caused by various everyday situations.

These feelings affect your quality of life and prevent you from having an everyday
life. It interferes with daily activities and is difficult to control. Coping with anxiety is
challenging and will require that we make specific lifestyle changes.

While many people with anxiety disorders need medications or therapy to get it
under control, changing their lifestyle and coping techniques can make a big

These tips are helpful in dealing with anxiety:

1. Take things one step at a time. Most times, we get anxious about things or
what will happen the next day or worrying about something that hasn’t
happened yet. But being anxious does not solve the problem. It makes you feel
worse and worry more.

Try to take things slow and worry about what you have in the present and
find a solution, if that is possible. Don’t fix tomorrow’s problem today.
Leave tomorrow’s problem to tomorrow.

2. Keep physically active. Have a routine to stay physically active and develop an
activity that will keep you active most of the time. Exercising is a good stress
reliever. It decreases muscle tension in your body, which lowers your body’s
contributions to feeling anxious.

It also improves your mood by releasing feel-good endorphins and other
natural brain chemicals, enhancing your sense of well-being. You can start
with short walks or jogging and then gradually move to working out a few
times a week.

3. Have enough rest. Have enough rest and sleep. Sleep helps regulate our
emotions, reducing emotional and physiological activities and avoiding the
escalation of anxiety.

Studies have also indicated that nearly everybody’s structure is
influenced by the quality and quantity of sleep we get. Rest gives the body
the space to shut down and repair itself.

4. Eat healthy foods. Eating healthy is essential for keeping a healthy mind. There
isn’t any firm research that shows changes in diet can cure anxiety but being
careful about what you eat could help—like, adding foods like vegetables,
fruits, whole grains, and proteins to your diet.

Food with proteins helps you feel fuller longer, keeping your sugar level
steady. Taking in complex carbohydrates foods boosts the amount of
serotonin in your brain, which helps calm you. Examples of such foods are
quinoa, oatmeal, whole-grain bread, and cereals.

Avoid foods that have simple carbohydrates, like sugary foods and
drinks. Drink more water as mild dehydration can even affect your mood,
and drinking caffeinated beverages worsen anxiety.

5. Do the things you enjoy. Engaging in hobbies is likely to reduce your stress
levels, lower your heart rate, and improve your mood. You can engage in
activities like massage, taking a bath, dancing, and listening to music. Stick to
your treatment plans.

6. Follow your prescription. If you have prescribed medication, follow it as
directed. Keep your therapy appointments and complete any tasks given by
your therapist. Consistency makes a big difference in improving your mental
health, especially when you have medication.

As anxiety becomes a part of us, as we will have to deal with it every day, we can win
against it as long as we keep doing our best to practice these valuable tips.

Affirmations cure my anxiety.

Published: September 1, 2022, by Tyger

Whenever I am facing a challenge, I overcome the uncertainty of the outcome by encouraging myself. Reciting affirmations is a reliable way to cure my anxieties.

To get rid of self-sabotaging thoughts, I speak positive words to myself. I am my most reliable reminder of all that is good about me. When I think back to my successes, I find many positive experiences to be proud of. Those are reassuring to me.

Each morning, I repeat three different affirmations while I look at myself in the mirror.

As I recite these words, I start to believe in myself. I see a person who has the capability to achieve greatness. My face lights up with excitement because my words inspire me to persevere without worrying.

I ignite an inner joy as my words start to become my reality. I see the role that affirmations play in encouraging positive thinking.

Saying them at work results in the same outcome. I avoid feeling backed into a corner because I convince myself that I have what it takes. I know that I am capable of hitting important milestones.

My favorite affirmation reminds me that I am enough even without validation from others. I know that being happy with myself is the only validation that is important.

Today, I promise to love and support myself by repeating positive sentiments each morning. I reduce anxiety and feel peaceful because I am comfortable with who I am and what I am capable of doing.

Self-Reflection Questions:

1. What are some affirmations that I recite to myself?
2. What are some things that I get anxious about? How can affirmations help?
3. What impact do affirmations have on my mood?

Top 5 Strategies to Overcome Depression

Published: October 1, 2022, by Tyger

If you've ever mourned a deep loss or suffered from depression, you understand how overwhelming it can be. People of all ages, even children, can be depressed. Fortunately, there are ways to overcome your condition!

Here are the top five strategies to overcome your depression and regain your life:

1. Talk about it. If you find yourself unable to concentrate on anything, have lost your appetite, or are over-eating, try talking to a family member or trusted friend.

* Because you're depressed, you may not be able to get the help you need alone, so enlisting someone you trust is important.

* Don't feel embarrassed to talk about it. Chances are the people you confide in will know more about depression than you think.

2. Seek professional help. Many people avoid this for what they feel are good reasons: "My insurance won't cover it," or "I can't afford it." In today's society, this is simply untrue.

* Many insurance companies do offer compensation for depression treatment because it's widely known as a serious medical condition. Plus, they aren't allowed to release treatment information to your employer.

* Even if you don't have medical insurance, many mental health centers or hospitals offer treatment free or on a sliding scale based on your income so that it can be affordable. Seek out help for your depression - it's the best thing you can do!

3. Become involved. Some people who suffer from depression find that the more they help others, the more they help themselves.

* For instance, a woman who was consumed with depression went to school and became a licensed therapist. Through her sessions with people, she was able to use her own depression experience to heal others.

* Volunteer at a local center for seniors or abused families. Many people in these centers tend to be depressed and working with them can give you insight on how to make yourself feel better.

4. Exercise. Surprisingly, exercise can help you feel better. The energy your body gets from yoga, walking, jogging, swimming, and fitness center exercise will help you immensely.

* The endorphins released during exercise can bring relief from your depression and give you the motivation to fight it. 

* Enlist a friend if you don't want to exercise alone.

5. Get a pet. Animals of all sorts have been shown to help people with depression. Caring for a pet strengthens your ability to take on responsibilities. Plus, pets are joyful and can put a smile on your face!

* Even if you have allergies, there are many breeds of cats and dogs that don't produce allergens.

Using these tips can help you fight your depression, but the most important one is to seek professional help. A good therapist can suggest more techniques to help overcome your depression. Take these tips as suggestions and add your own creative spin to best suit your needs.

No advice can replace a full examination by your doctor. Depression comes in many forms and determining a plan of treatment for your individual needs is required.

If you're concerned about medication and side effects, there are also many homeopathic remedies available today that you can discuss with your health professional. Make a list of your concerns and share them during the exam. This way you'll be actively involved in choosing a treatment plan.

With a good treatment plan overseen by your doctor, some support to bolster your spirits, and true determination, you can overcome your depression!