Say goodbye to anxiety

Say goodbye to anxietyAnxiety is part of life, but for some people, this is a chronic problem that affects their daily life, work, school or sleep. They may complain of chest pains or nightmares at night. Some even are afraid to leave their own home. These people suffer from anxiety disorders.

Anxiety is a general term for several types of disorders that cause nervousness, fear, concerns, and anxiety.

 The usual symptoms of anxiety include:

  • Feeling restless anticipation
  • A feeling of powerlessness
  • A feeling of imminent danger, panic
  • Palpitations
  • Fast breathing (hyperventilation)
  • Sweating
  • Shaking the body
  • A feeling of tiredness and fatigue

There are several types of anxiety disorders:

  • Generalized Anxiety Disorder
  • Panic disorder
  • Obsessive Compulsive Disorder
  • Post-traumatic stress
  • phobias

Each type of anxiety disorder has different symptoms, but they all unite around feeling of extremely strong and irrational fear. Treatment may include medications, psychotherapy, or both.

Defeat Anxiety With these simple steps!

Drug therapy may be effective in some cases but it can treat symptoms, not the possible causes. Physical activity as a very good way to fight feelings of the disorder. Thus not only improve the physical shape but will also reduce the levels of depression.

Exercise can be considered as an alternative form of antidepressants since they naturally release compounds that make us feel good – endorphins.

Get enough sleep!

A shortage of sleep can lead to very serious consequences. Besides damage to your physical health, lack of sleep often causes anxiety and stress. Sometimes this lack becomes a vicious circle, as a consequence, the disorder starts to interfere with your sleep. Follow a mode that allows you to get plenty of rest and you will see how big effect can have this small step.

Smile more often!

Studies have shown that laughter significantly reduces the sense of depression and anxiety. In general, try to log into the image of a smiling man and if you persist, you will notice how imperceptibly turn into this … Smile in spite of everything!

Arrange your thoughts and … the space around you!

The messy your desk or home can make you feel like your work is endless and prevent you from relaxing. So – try to remove the chaos both at the workplace and home. This will calm you and help you to think more rationally. It sounds strange, but it’s a fact!

Show your gratitude to those who deserve it!

Modern clinical studies have found that by people, who express gratitude and appreciation, the negative emotions such as fear and anxiety significantly decreased.

Be careful with the food!

Do not overeat. Try to increase your intake of foods rich in B-group vitamins and omega-3 fatty acid. Replace “fast” carbohydrates with whole grains.

It is scientifically proven that omega-3 fatty acids can reduce levels of anxiety and depression. If you are not taking enough with your diet, choose quality, pure fish oil – it is a great source of omega-3.

Wholegrain carbohydrates regulate levels of serotonin – the neurotransmitter and hormone of happiness, which helps us feel good.

Warning: it is proven that sweet, processed foods increase the levels of anxiety!

Breathe right!

Breathing is a great method to reduce symptoms of very strong anxiety. Short, shallow breaths “send” signals for stress and anxiety to the brain. And vice versa – deep, slow breathing help you relax!


It was taught that meditation is very useful for calming. It turns that it may be more useful because it increases the amount of gray matter in the brain. Anxiety, bad moods, and stress can be entirely overcome in a short period of time only with the help of meditation, show the results of some researches.

Create a positive image for the future

The future scares you, you are worrying what to expect or you are constantly wondering regarding certain decisions … Try to throw away these thoughts immediately! It sounds easy to say but actually it is not so hard to be done. Imagine how only good things are happened to you and even force yourself to believe in these beautiful thoughts! The effect is priceless!

Walk more, use every opportunity to move out!

According to several studies, the movement, even a simple walking, and especially – the long, slow, leisurely walks practiced more often can reduce levels of anxiety and stress. And vice versa – the more you spend your time static – at the computer or lounging all day on the couch at home, the more it deepens the anxiety.

Silence helps!

From time to time be alone with yourself – turn off your phone, forget about television and the Internet, the crowd of people and everything else, which keeps you “stressed”. If not daily, then try at least every few days to have 30 minutes for yourself!

In conclusion

This disorder is a signal that something in our inner world or in our relationship with our environment is wrong. What we can do with this signal is optional. We can try to eliminate it by suppressing it or we can create skills to master anxiety reactions or explore their deeper meaning. Treatment in each case  is important to be consistent with both the nature of the disorder and of its meaning for the person who has it.


About Jane Peterson

Jane Peterson is a supportive nutrition and fitness coach and registered dietitian nutritionist known for her health advices and innovative ideas to inspire and motivate people to reach their goals. She has a passion for personal training and enjoys motivating people, using specific exercise programs and track their progression for success. As a parent herself, Jane Peterson knows what it means to have to work hard to keep a good shape during pregnancy and after having a baby. She is interested about improving the way children eat, pediatric nutrition and family meal planning. Jane has several years of personal and professional experience and is practicing as a freelance food and health writer. She works personally with a small number of hand picked clients, transforming their health and their physiques using her four key elements of wellness: lifestyle, exercise, nutrition and supplementation.