Foot on the brake! How to get rid of anxiety?

Headache, insomnia, hypertension and many other diseases sometimes directly related to psychogenic factors.

Not the imaginary invalid

An international study conducted under the auspices of the who, showed that 2/3 of patients suffering from anxious-depressive disorders, these disorders are manifested by specific symptoms. Among the complaints are the most common episodic or chronic headaches, sleep disturbance, dizziness, pain in the heart, problems with the chair and other disorders.

We live at high speed, in a constant state of stress. Besides and itself pain is also a stress factor. And if a person has enough adaptive mechanisms, it can turn into chronic. The threshold, intensity and tolerance of physical suffering to a large extent depend on the characteristics of psycho. At particular risk hypochondriac, disturbing, overly impressionable people.

The risk of developing anxiety disorders also enhance the disease: neurological, psychiatric, endocrine, infectious, traumatic brain injury etc.

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To be an opportunist

Often people with anxiety disorders face the good advice of others, prompting them to pull themselves together, not moping, to cheer up, do not suffer nonsense. Of course, these good wishes do not help, but only exacerbate the already unstable psychological state.

But you can still find a way out. No, it’s not on tranquilizers, which, by the way, today annually consume more than 60 million people worldwide. These medications good help, but, like most drugs, have side effects (including drowsiness, confusion, impaired concentration), and in addition to them developing addictive. But you can do without them. All you it follows that from something to give and something, on the contrary, to incorporate into their lives.

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To refuse or restrict

Coffee. It increases anxiety, and an excess of coffee increases the release of adrenaline and noradrenaline, may even cause panic attacks. Moreover, caffeine helps to wash away from an organism with stress – vitamins (e.g. b group) and calcium, which increases the stress level.

Sweets. Fast carbs can overload the body, be addictive, and provoke hypoglycemia (symptoms similar to panic attacks) to provoke high acidity. All these troubles indirectly lead to the alarm.

Nicotine. Although many people, on the contrary, I believe that cigarettes help to calm nerves, in fact, their influence on the nervous and vascular system are devastating. Nicotine is not inhibitory and stimulant. The soothing effect of Smoking is more likely associated with the influence of measured breaths. But breathing exercises can be done without harmful smoke.

Harmful food habits. No diet, overeating or fasting, eating on the run, the rush when taking food, lack of water in the diet and also unhealthy habit to wash down the food – all this harms digestion and provokes the development of anxiety.

Salt. Excess salt depletes potassium – regulator of the nervous system. In addition, potassium is important for heart function. Therefore, salting food is minimal, instead of regular table salt is useful to switch to salt with low content of sodium chloride added to the magnesium salt and potassium.

Alcohol. One hundred grams for courage, of course, a great disaster will bring. But to regularly use alcohol as a sedative or hypnotic very dangerous.

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To enable or add

The calcium and magnesium. The first anti-stress mineral found in dairy products, fish, spinach, the second – in almonds, bananas, spinach, dark chocolate.

Clean water. At least 2 liters a day. In the summer more.

Omega‑3 fatty acids. Nicer to use them in the form of gelatin capsules of fish oil.

Green tea. Contains the unique amino acid L‑theanine, which increases from three main neurotransmitter: serotonin, dopamine and GABA, thereby increasing alpha waves, which induce a state of relaxation and decreases beta waves are associated with anxiety and stress. Three cups of green tea a day – and a therapist is not needed.

Vitamins. First of all the B vitamins, and vitamins C and D.

B vitamins regulate the nervous system, helping it to deal with stress. Eat meat, dairy products, fish, eggs and drink a complex vitamins. Say contain fruits, berries, vegetables. Vitamin D will protect against the seasonal depression caused by lack of sunlight – its a lot of oily fish.

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