How Travel Can Benefit Our Mental Health

Vacations are not a luxury; they are a necessity for a well-balanced, healthy life – as important as eating well and getting exercise.

VACATIONS RELIEVE STRESS

Stress is a true physiological response originally meant to help us and keep us safe. It releases hormones such as cortisol and epinephrine for the fight or flight response thatwas necessary for early man. However, in modern society, chronic stress can be destructive to our bodies. Getting away for regular vacations and leaving our every day stresses give us a break from the constant high levels of these hormones and a chance to repair some of the damage.

VACATIONS HELP PREVENT HEART DISEASE

Stress is one of the major contributors to heart disease and high blood pressure. Long-term studies in both men and women have shown that vacations can reduce the risk of heart disease and heart attack. Men who vacationed regularly were more than 32% less likely to die from a heart attack. For women who vacation regularly,that figure jumps to 50% less likely to die from a heart attack.

VACATIONS HELP MAINTAIN FOCUS

Studies find chronic stress can affect the part of the brain that inhibits goal-directed activities and causes problems with memory. Continuous work with no breaks or vacations can make people feel blocked and distracted, and have problems concentrating. Surveys show almost three-quarters of people who vacation regularly feel energized and more ready to tackle the tasks at hand.

VACATIONS HELP PREVENT ILLNESS

VACATIONS MAKE YOU MORE PRODUCTIVE AT WORK

Contrary to what it may seem, studies show that more vacation time for workers actually increases company productivity, and has been found to decrease the number of sick days taken off. Liberal vacation policy’s create improved quality of life for employees, which translates into increased work quality. Workers also report feeling more creative after taking time off, and more than 70% of them reported feeling more satisfied with their jobs when they took regular vacations.

VACATIONS IMPROVE YOUR SLEEP QUALITY

Studies have shown that people who take vacations and travel regularly reported an almost 20% improvement in their sleep. While on vacation, they averaged an hour more of quality sleep, which even carried over to when they returned home.

VACATIONS HELP YOU GET THINNER

A majority of overweight individuals admit to mindless eating as a response to stress. Stress hormones such as cortisol are linked to increased belly fat and weight gain, which is linked to heart disease. Studies have shown that even when indulging a little more on vacation, people who regularly vacation feel more energized and are often more active on vacation. They were also found to have improved glucose levels and even had some weight loss around their waists.

Stay happy, stay healthy and make long lasting memories

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12 Travel Destinations That Will Cheer You Up When You’re Feeling Depress Or Sad

We’ve compiled a list of the best travel destination everyone should enrich their life with around the world travel. And while we’re at it…all these reasons can also be taken as our motivation for doing what we do at AirTreks.

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Life isn’t always a bed of ROSES. Sometimes, we have to deal with things we don’t want to, things get hard, and we get depressed. No matter what you’re wrestling with at the moment, considering a vacation can help relief the depression.

While running away doesn’t solve problems, doing something for you will refresh your body and cleanse your mind, so you can deal with the situation appropriately when you get back.

1. HÄRJEDALEN, SWEDEN

The soft shrubbery and florals of Härjedalen, Sweden, gave it the nickname “the lung‘s of Europe” for its pure air and beautiful wilderness. Upon visiting this region, you’ll forget about your troubles as you hike, bike, canoe, and watch the wild game. Plus, snapping pictures of the giant mountains (the tallest is 1,797 meters above sea level) will put your problems in perspective.

2. THE VIRGIN ISLANDS

If you’re looking to perk up with tons of island vacation activities. From parasailing to zip lining, tennis to horse racing, art classes to cultural museums, you’ll never run out of things to do here. Oh, and you can always lounge on the sandy white beaches!

3. TAIWAN

Slip into one of Taiwan’s more than 150 hot springs, shop for arts and crafts in the old town ofLugang, meditate on the ethereal Sun Moon Lake, and sight see the majestic Chung Tai Chan Monastery. Taiwan’s immersive, friendly, and vibrant culture pretty much guarantees a good time.

4. MIAMI

Looking for an accessible ocean escape? Head to Miami. Whether you wish to surf, sunbathe, play volleyball, walk your dog, or just take in the stellar views of the Atlantic, each of the diverse beaches has something unique to offer. And when you’re traveling in land, definitely stop at the boutique hotels and extravagant spas!

5. MALDIVES

There’s nothing quite like Maldives to lift wayward spirits up. Socialize in the underwater nightclubs, crash a beach party, hop along the islands, snorkel, scuba dive, taste-test local cuisine, and practice yoga during sunrise.

6. ANNECY, FRANCE

Located in southeast France, the town of Annecy boasts castles, cathedrals, and exquisite dining and shopping. Explore the nearby mountains, walk along the lovely cobbled streets, and take a boat cruise. You’ll feel like you’re in a fairy tale.

7. PORTO SEGURO, BRAZIL

Porto Seguro, Brazil, provides a radiant South American experience. With fabulous seaside resorts, an artsy street fair, and amazing beaches, restaurants, and performances, it’s impossible not to smile during your whole trip here.

8. Malibu, CA 

For a breezy coastal getaway, Malibu certainly stacks up. The sunny whimsical beach town is home to perfect waves, fresh California fashion, and eye-catching landscape. Be sure to stay near the ocean in the evenings to catch a breathtaking sunset.

9. LONDON, ENGLAND

London is a must-visit city. If you’re new to international travel and want toget your feet wet, there’s probably no better destination. Not only is there alot to do in London, but it’s cheap and easy to get to from most major U.S. cities. There’s also no language barrier, which is a bonus for people who get nervous about that.

10.CAPE TOWN, SOUTH AFRICA

The beauty of Cape Town is astonishing. Not only is the landscape unique, but there’s wildlife galore, including the Big Five (lion, elephant, Cape buffalo, leopard, and rhino). There’s much to see; whether you prefer a fast pace or slow and easy, there’s an itinerary for you.

11LUCERNE, SWITZERLAND

If you’ve never been to Switzerland, Lucerne is a fantastic first city to experience. Conveniently near to the Zurich airport, the town is compact, yet lively. Not only are there lots of attractions in the city, but you can enjoy an array of hiking trails just outside of town.

12. AUCKLAND, NEW ZEALAND

Whether you want to kayak to avolcano, abseil down a waterfall, swim with sharks, or tackle challenging trails on a mountain bike, Auckland has everything an adventure lover could ask for. Oh, and it’s also a city that teems with good food and entertainment.

Whether you go to London, CapeTown, Lucerne, Auckland, or somewhere entirely different, boarding a plane and flying to a foreign destination where you’re equal parts excited and intimidated is great for your growth and development.

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Teenager’s Guide On How To Overcome Depression

The teenage years can be tough, and it’s perfectly normal to feel sad or irritable every now and then. But if these feelings don’t go away or become so intense that you can’t handle them, you may be suffering from depression. The good news is that you don’t have to feel this way. Help is available—and you have more power over your mood than you think. There are many thingsyou can do to change the way you feel and start feeling better today.
What Is Teen Depression?

Teen depression is much more than feeling temporarily sad or down in the dumps. It’s a serious and debilitating mood disorder that can change the way you think, feel, and function in your daily life. When you’re depressed, you may feel hopeless and helpless and it can seem like no one understands. But depression is far more common in teens than you may think. You are not alone and your depression is not a hopeless case. Even though it can feel like depression will never lift, there are plenty ofthings you can do to help yourself start to regain your balance and feel more positive, energetic, and hopeful again.

Signs And Symptoms Of Teen Depression

It can be hard to put into words exactly how depression feels—and not all teens experience depression the same way. There are, however, some common problems and symptoms that you may experience if you’re depressed:

*You constantly feel irritable, sad, or     angry.

*Nothing seems fun anymore, and         you just don’t see the point of trying.
*You feel bad about yourself—               worthless, guilty, or just “wrong” in     some way.

*You sleep too much or not enough.

*You have frequent, unexplained           headaches or other physical                   problems.

*Anything and everything makes you   cry.

*You’ve gained or lost weight without   consciously trying to.

*You just can’t concentrate.

*Your grades may be plummeting          because of it.

*You feel helpless and hopeless.

*You’re thinking about death or             suicide. (If this is true, talk to                 someone right away!)

Is Your Friend Depressed?

If you’re a teenager with a friend who seems down or troubled, you may suspect depression. But how do you know it’s not just a passing phase or a bad mood? Look for common warning signs of teen depression:

*.Your friend doesn’t want to do the things you guys used to love to do.

*.Your friend starts using alcohol or drugs or hanging with a bad crowd.

*.Your friend stops going to classes and afterschool activities.

*.Your friend talks about being bad, ugly, stupid, or worthless.

*.Your friend starts talking about death or suicide.

Coping With Suicidal Thoughts

If your negative feelings caused by depression become so overwhelming that you can’t see any solution besides harming yourself or others, you need to get help right away. And yet, asking for help when you’re in the midst of such strong emotions can be really tough. If talking to a stranger might be easier for you, call 1800273TALK in the U.S. to speak in confidence to someone who can understand and help you deal with your feelings. To find a suicide helpline outside the U.S., visit IASP or Suicide.org.




In the meantime, the following suggestions can help get you through until you feel ready to talk to someone:

There is ALWAYS another solution, even if you can’t see it right now. 

Many people who have attempted suicide (and survived) say that they did it because they mistakenly felt there was no other solution to a problem they were experiencing. At the time, they could not see another way out, but in truth, they didn’t really want to die. Remember that no matter how horribly you feel, these emotions will pass.

If Your Feelings Are Uncontrollable, Tell Yourself To Wait 24 Hours Before You Take Any Action.

This can give you time to really think things through and give yourself some distance from the strong emotions that are plaguing you. During this 24-hour period, try to talk to someone—anyone—as long as they are not another suicidal or depressed person. Call a hotline or talk to a friend. What do you have to lose?

If You’re Afraid You Can’t Control Yourself, Make Sure You Are Never Alone.

Even if you can’t verbalize your feelings, just stay in public places, hang out with friends or family members, or go to a movie—anything to keep from being by yourself and in danger.

Why Am I Depressed?

Depression is caused by a combination of biological, psychological, and social factors. Since the teenage years can be a time of great turmoil and uncertainty, you’re likely facing a host of pressures that could contribute to your depression symptoms. These can range from hormonal changes to problems at home or school or questions about who you are and where you fit in. As a teen, you’re more likely to suffer from depression if you have a family history of depression or have experienced early childhood trauma, such as the loss of a parent or physical or emotional abuse.

Risk Factors For Teen Depression

Risk factors that can trigger or exacerbate teen depression include:

1. Serious illness, chronic pain, or physical disability

2. Having other mental health conditions, such as anxiety, an eating disorder, learning disorder, or ADHD

3. Alcohol or drugs

4. Academic or family problems

5. Bullying

6. Trauma from violence or abuse

7. Recent stressful life experiences, such as parental divorce or the death of a loved one

8. Coping with your sexual identity in an unsupportive environment

9. Loneliness and lack of social support

Is Your Social Media Or Smartphone Use Fueling Your Depression?

While it may seem that losing yourself online will temporarily make depression evaporate into thin air, it can actually makeyou feel even worse. A 2014 study found a correlation between high social media usage and depression and anxiety. Teens tend to compare themselves unfavorably with their peers on social media, which promotes feelings of depression and isolation.

The First Step To Overcoming Teen Depression:

Talk to an adult you trust Depression is not your fault, and you didn’t do anything to cause it. However, you do have some control over feeling better.

The first step is asking for help.

Talking to your parents about depression   It may seem like there’s no way your parents will be able to help, especially if they are always nagging you or getting angry about your behavior. The truth is, parents hate to see their kids hurting. They may feel frustrated because they don’t understand what is going on with you or know how to help.
If your parents are abusive in any way, or if they have problems of their own that makes it difficult for them to take care of you, find another adult you trust (such as a relative, teacher, counselor, or coach). This person can either help you approach your parents, or direct you toward the support you need.
If you truly don’t have anyone you can talk to, there are many hotlines, services, and support groups that can help.

No matter what, talk to someone, especially if you are having any thoughts of harming yourself or others. Asking for help is the bravest thing you can do, and the first step on your way to feeling better.

The Importance Of Accepting And Sharing Your Feelings

It can be hard to open up about how you’re feeling—especially when you’re feeling depressed, hopeless, ashamed, or worthless. It’s important to remember that many people struggle with feelings like these at one time or another. They don’t mean you’re weak, fundamentally flawed, orno good. Accepting your feelings and opening up about them with someone you trust will help you feel less alone.

No matter what it feels like, people love andcare about you, and if you can muster the courage to talk about your depression, it can—and will—be resolved. Some people think that talking about sad feelings will make them worse, but the opposite is almost always true. It is very helpful to share your worries with someone who will listen and care. They don’t need to be able to “fix” you; they just need to be good listeners.

Try Not To Isolate Yourself—it Makes Depression Worse

When you’re depressed, you may not feel like seeing anybody or doing anything. Just getting out of bed in the morning can be difficult, but isolating yourself only makes depression worse. Make it a point to stay social, even if that’s the last thing you want to do. As you get out into the world, you may find yourself feeling better.

Spend Time Face-to-face With Friends Who Make You Feel Good—especially those who are active, upbeat, and understanding. Avoid hanging out with those who abuse drugs or alcohol, get you into trouble, or who make you feel insecure.

Cut Back On Online Time.

Think about how you feel after spending hours upon hours playing videos games or checking social media. Not too great, right? Spending too much time online is not good for your mental health. Even if you’re interacting with friends, it’s no replacement for in-person contact. So be smart about your online time. There’s a time and place for it–just don’t let it take over your life.

Get Involved In Activities You Enjoy (Or Used To).

Getting involved in extracurricular activities may be the last thing you feel like doing when you’re depressed, but you’ll feel better if you do. Choose something you’ve enjoyed in the past, whether it be a sport, anart, dance or music class, or an after-school club. You might not feel motivated at first, but as you start to participate again, your mood and enthusiasm will begin to lift.

Volunteer

Doing things for others is a powerful antidepressant and happiness booster. Volunteering for a cause you believe in can help you feel reconnected to others and the world, and give you the satisfaction of knowing you’re making a difference.

The Link Between Worry And Teen Depression

Stress and worry can take a big toll. Unrelenting stress, doubts, or fears can sap your emotional energy, send your anxiety levels soaring, affect your physical health, and even trigger or worsen depression. Managing the stress in your life starts with identifying the sources of that stress:

1. If exams or classes seem overwhelming, for example, talk to a teacher or school counselor.

2. If you have a health concern you feel you can’t talk to your parents about—such as a pregnancy scare or drug problem—seek medical attention at a clinic or see a doctor. A health professional can help you approach your parents (if that is required) and guide you toward appropriate treatment.

3. If you’re dealing with relationship, friendship, or family problems, talk to an adult you trust. Your school may have a counselor you can go to for help, or you may want to ask your parents to make an appointment for you to see a therapist.

4. If your own negative thoughts and chronic worrying are contributing to your everyday stress levels, you can break the habit and regain control of your worrying mind.

If You’re Being Bullied…

The stress of bullying—whether it’s online, at school, or elsewhere—is tough to live with. It can make you feel helpless, hopeless, and ashamed: the perfect recipe for depression.If you’re being bullied, know that it’s not your fault. Bullying is abuse. PERIOD. And you don’t have to put up with it. You deserve to feel safe, but you’ll most likely need help. Don’t try to tackle bullying on your own. Talk to your parents about what’s happening or turn to another adult you trust. It could be a teacher, counselor, pastor, coach, or the parent of a friend.

Tips For Helping A Depressed Friend

Depressed teens typically rely on their friends more than their parents or other adults in their lives, so you may find yourself in the position of being the first—or only—person that they talk to about their feelings. While this might seem like a huge responsibility, there are many things you can do to help.

Get Your Friend To Talk To You

Starting a conversation about depression can be daunting, but you can say something simple: “You seem like you are really down, and not yourself. I really want to help you. Ist here anything I can do?”

Know That Your Friend Doesn’t Expect You To Have The Answers. Your friend probably just needs someone to listen and be supportive. By listening and responding in a non-judgmental and reassuring manner, you are helping in a major way.

Encourage Your Friend To Get Help.

Urge your depressed friend to talk to a parent, teacher, or counselor. It might be scary for your friend to admit to an authority figure that there is a problem. Having you there might help, so offer to go along for support.

Stick With Your Friend Through The Hard Times.

Depression can make people do and say things that are hurtful or strange. But your friend is going through a very difficult time, so try not to take it personally. Once your friend gets rid of f, he or she will go back to being the person you know and love. In the meantime, make sure you have other friends or family taking care of you. Your feelings are important and need to be respected, too.

Speak Up If  Your Friend Is Suicidal

If your friend is joking or talking about suicide, giving possessions away, or saying goodbye, tell a trusted adult immediately. Your only responsibility at this point is to get your friend help, and get it fast. Even if you promised not to tell, your friend needs your help. It’s better to have a friend who is temporarily angry at you than one who is no longer alive.

Paradise can’t be found in a pill, bottle or anywhere else, if you can’t find paradise inside you, God knows you can’t find it no where.

OVERCOMING DEPRESSION BEGINS INSIDE YOU

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How To Overcome Anxiety Yourself At Home With Self Meditation Tips

If your stress levels are through the roof, stress management can help. There may be responsibilities you can give up, turn down, or delegate to others. If you’re feeling isolated or unsupported, find someone you trust to confide in. Just talking about your worries can make them seem less frightening.
This are some list of anxiety tips that can help you:

Anxiety Self-help Tips

1. Connect with others. Loneliness and isolation set the stage for anxiety. Decrease your vulnerability by connecting face-to-face with people who are supportive, caring, and sympathetic. Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one. If you don’t have anyone you can reach out to, it’s never too late to build new friendships and a support network.

2. Practice Relaxation Techniques

When practiced regularly relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.

3. Exercise Regularly

Exercise is a natural stress buster and anxiety reliever. To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days (broken up into short periods if that’s easier). Rhythmic activities that require moving both your arms and legs are especially effective. Try walking, running, swimming, martial arts, or dancing.

4. Get Enough Sleep

 

 

 

 

 

 

 

 

 

 

 


A lack of sleep can exacerbate anexious thoughts and feelings, so try to get seven to nine hoursof quality sleep a night.

5. Be Smart About Caffeine, Alcohol, And Nicotine

If you struggle with anxiety, you may want to consider reducing your caffeine intake, or cutting it out completely. Same with alcohol, which can make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety.

6. Train Your Brain To Stay Calm

Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can significantly reduce anxiety and fear.

7. Stick to a healthy diet   Eat plenty of fruits, vegetables, whole grains, and lean protein such as chicken and fish.

8. Know yourself   Figure out what triggers your anxiety and practice the coping strategies you created so you can best deal with your anxiety when it’s triggered.

9. Write it down  Keeping a journal of your feelings and experiences can help you determine the what causes your anxiety in the first place and how to cope with them.

10. Manage your time intelligently    This can help reduce your anxiety and help you make the most of your treatment.

11. Shake thing up    Don’t let anxiety take control of your life. If you feel overwhelmed, break up your day by taking a walk or doing something that will direct your mind away from your worries or fears.

WHEN TO SEEK PROFESSIONAL HELP FOR ANXIETY

While self-help coping strategies for anxietycan be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it is important to seek professional help.

If you’re experiencing a lot of physical anxiety symptoms, you should start by getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking. If your physician rules out a medical cause, the next step is to consult with a therapist who has experience treating anxiety disorders. The therapist will work with you to determine the cause and type of your anxiety disorder and devise a course of treatment.

 

 

 

 

 

 

 

 

 

 


Clickhere….Risk factors and Treatment Of Anxiety Disorder

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Signs And Symptoms Of Anxiety Disorder


​Because anxiety disorders are a group of related conditions rather than a single disorder, they can look very different from person to person. Symptoms of anxiety can range in number, intensity, and frequency, depending on the person. While almost everyone has experienced anxiety at some point in their lives, most do not develop long-term problems with anxiety. 

Anxiety may cause psychiatric and physiological symptoms:

The Behavioral Effects Of Anxiety

May include withdrawal from situations which have provoked anxiety or negative feelings in the past. Other effects may include changes in sleeping patterns, changes in habits, increase or decrease in food intake, and increased motor tension (such as foot tapping).

The Emotional Effects Of Anxiety

May include “feelings of apprehension or dread, trouble concentrating, feeling tense or jumpy, anticipating the worst, irritability, restlessness, watching (and waiting) for signs (and occurrences) of danger, and, feeling like your mind’s gone blank” as well as nightmares/bad dreams, obsessions about sensations, déjà vu, a trapped in your mind feeling, and feeling like everything is scary.

The Cognitive Effects Of Anxiety

May include thoughts about suspected dangers, such as fear of dying. “You may … fear that the chest pains are a deadly heart attack or that the shooting pains in your head are the result of a tumor or an aneurysm. You feel an intense fear when you think of dying, or you may think of it more often than normal, or can’t get it out of your mind.”
The physiological symptoms of anxiety may include:

*.Neurological, as   headache, paresthesias, vertigo, or presyncope.

*.Digestive, as abdominal pain, nausea, diarrhea, indigestion, dry mouth, orbolus.

*.Respiratory, as shortness of breathor sighing breathing.

*.Cardiac, as palpitation palpitations, tachycardia, orchest pain.

*.Muscular, as fatigue, tremors, ortetany.

*.Cutaneous, as perspiration, or itchy skin.  Click here…..

*.Uro-genital, frequent urination, urinary urgency, dyspareunia, or impotence.

Anxiety Attacks And Their Symptoms

Anxiety attacks, also known aspanic attacks, are episodes of intense panic or fear. Anxiety attacks usually occur suddenly and without warning. Sometimes there’s an obvious trigger—getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue. Anxiety attacks usually peak within 10 minutes, and they rarely last more than 30 minutes. But during that short time, the terror can be so severe that you feel as if you’re about to die or totally lose control. The physical symptoms of anxiety attacks are themselves so frightening that many people believe they’re having a heart attack. After an anxiety attack is over, you may be worried about having another one, particularly in a public place where help isn’t available or you can’t easily escape.

Symptoms Of An Anxiety Attack

* Surge of overwhelming panic

* Feeling of losing control or going          crazy

* Heart palpitations or chest pain            feeling like you’re going to pass out

* Trouble breathing or choking                sensation 

* Hyperventilation 

* Hot flashes or chills

* Trembling or shaking nausea, 

* Stomach cramps feeling detached or    unreal. 

It’s important to seek help if you’re starting to avoid certain situations or places because you’re afraid of having a panic attack. The good news is that panic attack are highly treatable. 
There are six major types of anxiety disorders, each with their own distinct symptom profile:

Generalized Anxiety Disorder

If constant worries and fears distract you from your day-to-day activities, or you’re troubled by a persistent feeling that something bad is going to happen, you may be suffering fromgeneralized anxiety disorder (GAD). People with GAD are chronic worrywarts who feel anxious nearly all of the time, though they may not even know why. Anxiety related to GAD often shows up as physical symptoms like insomnia, stomach upset, restlessness, and fatigue.

Agoraphobia Anxiety Disorder

People who have agoraphobia have a fear of certain places or situations that make them feel trapped, powerless, or embarrassed. These feelings lead to panic attacks. People with agoraphobia may try to avoid these places and situations to prevent panic attacks.

Panic Attacks And Panic Disorder

Panic disorder is characterized by repeated, unexpected panic attacks, as well as fear of experiencing another episode. A panic disorder may also be accompanied by agoraphobia, which is the fear of being in places where escape or help would be difficult in the event of a panic attack. If you have agoraphobia, you are likely to avoid public places such as shopping malls, or confined spaces such as an airplane.

Obsessive-compulsive Disorder 

Obsessive-compulsive disorder(OCD) is characterized by unwanted thoughts or behaviors that seem impossible to stop or control. If you have OCD, you may be troubled by obsessions, such asa recurring worry that you forgot to turn off the oven or that you might hurt someone. You may also suffer from uncontrollable compulsions, such as washing your hands over and over.

Phobias And Irrational Fears

Aphobiais an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals (such as snakes and spiders), fear of flying, and fear of heights. In the case of a severe phobia, you might go to extreme lengths to avoid the thing you fear. Unfortunately, avoidance only strengthens the phobia.

Social Anxiety Disorder And Social Phobia

If you have a debilitating fear of being seen negatively by others and humiliated in public, you may have social anxiety disorder, also known as social phobia. Social anxiety disorder can be thought of as extreme shyness. In severe cases, social situations are avoided altogether. Performance anxiety (better known as stage fright) is the most common type of social phobia.

Post-traumatic Stress Disorder

Post-traumatic stress disorder(PTSD) is an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event. PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about what happened, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event.

Selective Mutism Anxiety Disorder

Selective mutism is a consistent failure of children to speak in certain situations, such as school, even when they can speak in other situations, such as at home with close family members. This can interfere with school, work and social functioning.

Separation Anxiety Disorder

Separation anxiety disorder is a childhood disorder characterized by anxiety that’s excessive for the child’s developmental level and related to separation from parents or others who have parental roles.

CAUSES OF ANXIETY DISORDER

The causes of anxiety disorders aren’t fully understood. In some cases, anxiety may be caused by an underlying health issue and could be the first signs of a physical, rather than mental, illness. Anxiety disorders are partly genetic but may also be due to drug use, including alcohol, caffeine, and benzodiazepines (which are often prescribed to treat anxiety), as well as withdrawal from drugs of abuse.

Researchers don’t know exactly what brings on anxiety disorders.

Like other form of mental illness, they stem from a combination of things, including changes in your brain and environmental stress, and even your genes. The disorders can run in families andcould be linked to faulty circuits in the brain that control fear and other emotions.
It’s possible that your anxiety may be due toan underlying medical condition if:

*.You don’t have any blood relatives (such as a parent or sibling) with an anxiety disorder.

*.You didn’t have an anxiety disorder as child.

*.You don’t avoid certain things or situations because of anxiety.

*.You have a sudden occurrence of anxiety that seems unrelated to life events and you didn’t have a previous history of anxiety.


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Risk factor and Treatment Of Anxiety Disorder

​RISK FACTORS OF ANXIETY DISORDER

Researchers are finding that genetic and environmental factors, frequently in interaction with one another, are risk factors for anxiety disorders.

Specific factors include:

*.Trauma   Children who endured abuse or trauma or witnessed traumatic events are at higher risk of developing an anxiety disorder at some point in life. Adults who experience a traumatic event also can develop anxiety disorders.

*.Stress due to an illness   Having a health condition or serious illness can cause significant worry about issues such as your treatment and your future.

*.Stress buildup  A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances.

*.Personality  People with certain personality types are more prone to anxiety disorders than others are.

*.Other mental health disorders People with other mental health disorders, such as depression, often also have an anxiety disorder.

*.Having blood relatives with an anxiety disorder   Anxiety disorders can run in families.

*.Drugs or alcohol   Drug or alcohol use or abuse or withdrawal can cause or worsen anxiety.

TREATMENTS AND THERAPIES

Anxiety disorders are generally treated with psychotherapy, medication, or both.

PSYCHOTHERAPY

Psychotherapy or “talk therapy” can help people with anxiety disorders. To be effective, psychotherapy must be directed at the person’s specific anxieties and tailored to his or her needs. A typical “side effect” of psychotherapy is temporary discomfort involved with thinking about confronting feared situations.

Cognitive Behavioral Therapy (CBT)

CBT is a type of psychotherapy that can help people with anxiety disorders. It teaches a person different ways of thinking, behaving, and reacting to anxiety-producing and fearful situations. CBT can also help people learn and practice social skills, which is vital for treating social anxiety disorder.

Exposure Therapy

Exposure therapy focuses on confronting the fears underlying an anxiety disorder in order to help people engage in activities they have been avoiding. Exposure therapy is used along with relaxation exercises and/or imagery. One study, called a meta-analysis because it pulls together all of the previous studies and calculates the statistical magnitude of the combined effects, found that cognitive therapy was superior to exposure therapy for treating social anxiety disorder.

Cognitive-behavioral therapy and exposure therapy are types of behavioral therapy, meaning they focus on behavior rather thanon underlying psychological conflicts or issues from the past.

MEDICATION FOR ANXIETY DISORDERS

If you have anxiety that’s severe enough to interfere with your ability to function, medication may help relieve your symptoms. However, anxiety medications can be habit forming and cause unwanted side effects, so be sure to research your options. Many people use anti-anxiety medication when therapy, exercise, or self-help strategies would work just as well or better—minus the side effects and safety concerns. It’s important to weigh the benefits and risks of anxiety medication so you can make an informed decision.

The most common classes of medications used to combat anxiety disorders are antidepressants, anti-anxiety drugs, and beta-blockers. Be aware that some medications are effective only if they are taken regularly and that symptoms may recur if the medication is stopped.

1. ANTIDEPRESSANTS

Antidepressants are used to treat depression, but they also are helpful fortreating anxiety disorders. They take several weeks to start working and maycause side effects such as headache, nausea, or difficulty sleeping. The side effects are usually not a problem for most people, especially if the dose starts off low and is increased slowly over time.

2. ANTI-ANXIETY MEDICATIONS

Anti-anxiety medications help reduce the symptoms of anxiety, panic attacks,or extreme fear and worry. The most common anti-anxiety medications are called benzodiazepines. Benzodiazepines are first-line treatments for generalized anxiety disorder. With panic disorder or social phobia (social anxiety disorder), benzodiazepines are usually second-line treatments, behind antidepressants.

3. BETA-BLOCKERS

Beta-blockers, such as propranolol and atenolol, are also helpful in the treatment of the physical symptoms of anxiety, especially social anxiety. Physicians prescribe them to control rapid heartbeat, shaking, trembling, and blushing in anxious situations.

Choosing the right medication, medication dose, and treatment plan should be based on a person’s needs and medical situation, and done under an expert’s care. Only an expert clinician can help you decide whether the medication’s ability to help is worth the risk of a side effect.

FINDING THE RIGHT MENTAL HEALTHCARE PROVIDER

You’ll know your mental healthcare provider is right for you if you feel comfortable talking with them about your anxiety. You’ll need to see a psychiatrist if it’s determined that you need medication to help control your anxiety. It’s sufficient for you to see a psychologist if your mental healthcare provider determines your anxiety is treatable with talk therapy alone.

Remember that it takes time to start seeing results of treatment for anxiety. Be patient and follow the directions of your mental health care provider for the best outcome. But also know that if you feel uneasy with your mental healthcare provider or don’t think you’re making enough progress, you can always seek treatment elsewhere. Ask your primary care doctor to give you referrals to other mental healthcare providers in your area.

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Visitors Also read…Best Medication For Treating Anxiety Disorder

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Reason Why you Might Be Suffering From Anxiety Disorder Without Noticing it

Are you anxious? Maybe you’re feeling worried about a problem at work, school or at home. It’s normal to feel anxious when facing a challenging situation, such as a job interview, a tough exam, or a blind date.

Anxiety is not the same as fear, which is a response to a real or perceived immediate threat, whereas anxiety is the expectation of future threat, it occurs in situations only perceived as uncontrollable or unavoidable, but not realistically so.  

Anxiety is also a future-oriented mood state in which one is not ready or prepared to attempt to cope with upcoming negative events, and that it is a distinction between future and present dangers which divides anxiety and fear. Another description of anxiety is agony, dread, terror, or even apprehension.

Anxiety
is a feeling of uneasiness and worry, usually generalized and unfocused as an overreaction to a situation that is only subjectively seen as menacing. It is often accompanied by muscular tension, restlessness, fatigue and problems in concentration. 

Anxiety can be appropriate, but when experienced regularly the individual may suffer from an anxiety disorder.

Anxiety disorders involve more than temporary worry or nervousness. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. The feelings can interfere with daily activities such as job performance, school work, and relationships.

People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. People facing anxiety may withdraw from situations which have provoked anxiety in the past. 

There are various types of anxiety:

*. Existential anxiety can occur when     a person faces angst, an existential       crisis, or nihilistic feelings. 

*. People can also face mathematical       anxiety,

*. Somatic anxiety and stage fright, or     test anxiety.

*. Social anxiety and stranger anxiety     are caused when people are                   apprehensive around strangers or       other people in general.

Anxiety disorders are the most common psychiatric illnesses affecting children and adults. An estimated 40 million adults suffer from anxiety disorders. Only about one-third of those suffering from an anxiety disorder receive treatment, even though the disorders are highly treatable.

Find more facts about…….Signs And Symptoms Of Anxiety Disorder

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10 Christian Songs That Help With Feelings Of Depression

Depression is a real threat to the body. Some of us have a physical tendency towards depression; while others of us have succumbed to it through the difficulties of life. While medication, counseling, and other types of therapy can bring relief—we mustn’t rule out the power of praise, hope, and encouragement through the gift of music. The following 7 Christian songs are helpful in those tough days of depression:

#1) NOT RIGHT NOW (JASON GRAY)

    “I was not in safety, neither had I             rest, neither was I quiet; yet                  trouble came” (Job 3:26, KJV).

There will be days in this Christian walk when we just need to work through our grief.  Sometimes people are tempted to make us get over our losses too quickly—we must allow for the complete work of the Holy spirit to heal our brokenness and bring us to a place of restored joy.  Click here to download on iTune



#2) YOUR GRACE FINDS ME (MATT REDMAN)

“Let us then approach God’s throne of    grace with confidence, so that we  may receive mercy and find grace to            life” in our time of need                                 (Hebrews 4:16). 

Depression can make us feel powerless against the inward and outward pressure. Yet the grace of God is what carries us through. When we rest on His grace, we find peace and presence to take the next step forward. His grace is sufficient to help us through the darkest paths.  Click here to download on iTune



#3) STILL I RISE (YOLANDA ADAMS)

  “We are hard pressed on every side, but not crushed; perplexed, but not in        despair; persecuted, but not              abandoned; struck down, but not                             destroyed”                                         (2 Corinthians 4:8-9).

This song brings out the hope that we can still press on and rise up above our troubles as we lean on the Lord. We do have those low times, but in the name of the Lord—we can rise up faithfully trusting in His strength to get through it. Through Christ anything is possible.  Click here to download on iTune



#4) PEACE IN THE VALLEY (MICKEY MAGUN)

  “You will go out in joy and be led         forth in peace; the mountains and  hills will burst into song before you,  and all the trees of the field will clap                        their hands”                                            (Isaiah 55:12).
This hymn is particularly comforting when believers are dealing with depression. We are reminded that this earth with all its pain and limitations isn’t our vu home. The Lord is preparing a place for His people where there is peace and contentment. While depression can deplete our joy and energy—focusing on the peace that passes understanding can lift us out of a depressed state of mind. Click here to download on iTune



#5) OUR GOD IS AN AWESOME GOD (RICH MULLINS)

  “For the Lord Most High is awesome,      the great King over all the earth”                          (Psalm 47:2).
We may not be able to always shake off our depressed feelings, but we can discipline ourselves to praise the Lord in spite of our situation. When we praise the Lord beyond how we feel, we become more focused on Him and His power—giving ourselves less attention. Many times this results in a great peace and joy in the midst of emotional or mental suffering.  Click here to download on iTune




#6) “THERE WILL BE A DAY” BY             JEREMY CAMP

Pain is part of this life and it can draw us closer to God than we have ever been. Living in this worldis full of trials and tribulation, but we are promised a time that is coming where we will be free of all pain and tears.  Click here to download on iTune




#7) “ALL THE WAY MY SAVIOR LEADS ME” BY CHRIS TOMLIN

This is another old gospel hymn revised by Chris Tomlin. When you think you’ve lost your way, when you think you’re far apart from God, when you think it’s impossible to go back, remember Jesus was with you all along the way. This is like Psalm 23, “Goodness and mercy shall follow me all the days of my life”  Click here to download on iTune




#8) ONE LAST CHRISTMAS” BY MATTHEW WEST
Matthew West penned this song from  a true story of a sweet toddler named Dax from Washington, Illinois. Diagnosed with a rare form of leukemia, Dax battled the disease for over a year until there were no more possible medications available. Though it was determined he would not last through December, his parents wanted him to live for “One Last Christmas” which he miraculously did. This is really one touching song, one that can really make you cry.  Click here to download on iTune




#9) “BLESSINGS” BY LAURA STORY

What if God’s blessings come through raindrops? What if trials of this life are God’s mercies in disguise? This is the whole message of this song.It reminds us that no matter what comes our way, they’re all part of God’s greater plan. When trials overwhelm you, hold on to the truth that “God permits what He can prevent“.  Click here to download on iTune



#10) “WHEN I CRY BY GAITHER” VOCAL BAND

Don’t you know that God also cries when you cry? He’s also hurt when you’re hurt. What makes Him cry isto see us hurt and in pain. God feels our pain and He knows our sufferings. He’s been there because He became man and died a shameful public death nearly 2,000 years just to show that He feels our pain and sorrows too. God is not a stranger to pain.  Click here to download on iTune




GOD IS GREATER THAN DEPRESSION
Whenever we are struggling with feelings of depression, we must focus on the greatness of God. His agape love is greater than our depression or anything else that threatens to steal our joy. Make every day one of reflection on the strength of God and sing you through these hard days.

Also read….Best Songs That Can Heal Your Soul and Help You Through Depression

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8 Best Rap Song Lyrics To Help You Get Over Depression

Sometimes, it feels like every rap song that airs on the radio is about butts, guns, money, and drugs. While that’s true for a lot of songs, that stereotype does give the genre a bad rap (yes, pun intended.) There are plenty of great rap songs out there that inspire greatness, spark conversations, push for change and helps in time of depression.

Here are 10 great rap lyrics, from past and present, for you to not only enjoy, but think about their thought-provoking messages.

1. “Changes” by Tupac
As one of the most prolific MC’s that has ever graced the earth, Tupac left the world tragically and far too soon, but not before he dropped some serious knowledge on the public about a variety of social issues.”Changes” is one of Tupac’s most famous and (in my opinion) best songs. 

Given how relevant the song is to what people are facing today, the lyrics still truly resonate 15 years after its release, reminding all of us that there are still many changes that need to be made in our choices, and, most importantly, in our hearts. Clickhere to download on iTune

2. “When I’m Gone” by Eminem

One things about Eminem that has never wavered is the love that he has for his daughter. He writes many songs about her, but I find that “When I’m Gone” shows his real, raw feelings about the impact his music career has had on his daughter and their relationship.

This is the perfect example of Marshall’s ability to self-reflect. I think everything about this song is admirable, from the fact that he recognizes the paradox of his rappingto his willingness to admit it to the world. For a man who has made as many mistakes as he has made hit songs, his ability to not only acknowledge his wrongs, but to also apologize for them, will always continue to impress. Clickhere to download on iTune

3. “Only One” byKanye West ft.Paul McCartney

In “Only One” ft. Paul McCartney, Kanye does more singing than rapping, but hip hop is hip hop, even if it’s a ballad. I think the lyrics to this song can resonate with everyone. We have all loved and lost, we have all felt shame from our mistakes, and we’ve all had moments in life where we have doubted. This song, as well as “Hey Mama,” are clearly incredibly personal to Kanye. Clickhere to download on iTune

4. “The Show Goes On” By Lupe Fiasco

I think anyone can relate to this song, hip hop fans or not. Who doesn’t wantto follow a dream and be able to pay back all of those that helped them? The message of this song is the exact opposite to what we’re used to hearing: celebrate your successes with the people you love, treat others with kindness, and show people of similar circumstance that things can be different with hard work and change. Click here to download on iTune

5. “Keep Ya Head Up,”  by Tupac

The beautifully calming “Keep Ya Head Up” is perfect for those down and out days. Tupac just understands, man. “Cause I think we can make it, in fact, I’m sure And if you fall, stand tall and come back for more” Clickhere to download on iTune

6. “One Man Can Change the World,” by Big Sean

The song in honor of Sean Don’s late grandma is nothing but uplifting. It makes us believe that, in fact, as the positive affirmation goes, yes we can! (Shoutout to Obama real quick.) We ourselves and nobody else can get through disappointment and in actual fact change the world. Clickhere to download on iTune

7. “Alright,” by Kendrick Lamar

We need to stay hopeful after disappointment, and what better way to feel hopeful, than plugging in your headphones to the multi Grammy-nominated song engineered for hope by Kendrick and Pharrell? “WE GONBE ALRIGHT!”  Clickhere to download on iTune

8. “Best Day Ever,” Mac Miller

You know how we sometimes take a nap to run away from it all because naps are magical for curing disappointments? Afterward, wake up to this perfect, I’m-gonna-have-an-amazing-day song by MrMcCormick. Clickhere to download on iTune

Also read…… 10 Christian Songs That Help With The Feeling Of Depression

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Four Steps To Lessen Stress In Any Situations At School

Realistically, you can’t expect to make it through school without having to deal with some kind of stress, granted too much stress can be oppressive. A wise king once say” mere oppression make a wise one act crazy” . But you need not to let that happen to you. The key is learning how to manage stress effectively.

Just as lifting weight correctly can make you physically stronger,

So is dealing  with stress collectly can make you emotionally stronger”

This are steps to take that reduce stress at school:

1. Have A Healthy Attitude Towards Learning

    

Its hard to be motivate to do well in school if you have a negative view of learning. So try to see the bigger pictures, the benefits and outcome of it at the end. Seeing the value of “plowing”  through certain subject may not be easy. Why? Because not everything in your curriculum may seem relevant.

Getting through school can be like cutting your way through a dense jungle.

But both are possible if you stay forcus. There’s no shortcut to success at school”


2. Identify Your Area Of Stress

 Identify the temptation that exerts the strongest pull on you. Ask yourself “When is the stress most likely to occur?” Is it:

*when in class

*when offering subject you don’t like

*when your worst teachers are offering their subject

*When you are with friends

 Or when giving a difficult homework.   When you identify those stress your first priorities is to figure out how to minimize or improve on it.

3. Don’t   procrastinate

   

Few problems will disappear if you ignore them. Instead the usually become worst, thus increasing your stress. Once you’ve decided how you will deal with a particular stress, don’t delay, Do it right away.

4. Avoid peer pressure

    

Find a way to avoid those friends that make you feeling of guilt to you life. Sometime it might be difficult to avoid them. The best way is to standup for what you know is right? You can resist peer pressure without appearing tense and afraid? The key is to decide in advance how to respond to it. These four steps below will help you:

*Always think and speak for yourself

*Choose the right decisions

*Analysis the consequence of giving to those pressure

*Act   Always engage in social activity telling telling bad friends you are busy

*Absorb the taunts    what if they say “what’s wrong- are you a chicken? respond by say ” you are right, i am scared” then briefly state your reason.

Tell them fake stories about how those bad pressure and habits had cost someone close to you life or imprisonment.

Ask For Help

    

You don’t have to carry the burden by yourself. Why not talk to your parent or another mature relations. It not adviceable to seek your friends out, even your best friend, it may make you start seeing things their own ways.

   

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