Wellbeing & Meditation

Anxiety is a feeling of unease, worry or fear, that can be mild or severe or anywhere along the spectrum. It is a normal part of life that we all experience and it enhances our ability to flee or fight a threat.

It becomes problematic when we see the ordinary world and normal life situations as ‘threatening’ and respond to minor threats or worries as if they were major.

When we are anxious, our body goes into the ‘flght, flight fright’ response. Symptoms include breathing faster (and more shallow), nausea (as the blood is redirected from the gut to the muscles), increased heart rate, sweating, muscle tension and dilation of pupils.

A recent report from the World Health Organsiation (WHO) shows that Ireland ranks in the top 10 countries worldwide for the percentage of the population affected by anxiety disorders (6.3 per cent).

The range of anxiety disorders include generalised anxiety disorder (GAD), social anxiety, panic and agoraphobia, obsessive compulsive, and post traumatic stress disorders.

Recent research by laya healthcare in Ireland, indicates that 80 per cent of adults have been affected by anxiety, with 44 per cent saying their mental wellbeing is of real concern to them.

Money, poor sleep and being overweight were all cited as major problems by 40 to 49 percent of respondents and spending too much time on social media is also cited as having a negative impact on mental health by 20 percent of respondents.

The most important thing to know is that anxiety is treatable and can be solved. Like most health problems, the quicker it is dealt with, the speedier and smoother the recovery.

Here are a few steps to take in addressing anything that is making you ‘over’ anxious.

1. Generally, look at what is making you anxious and do your best to address it (if possible). If it is something specific, assess whether your worry is reasonable ? How likely is it to happen? Can you do something about it? If you can, what can you do? Plan that action now or at the appropriate time. If you cannot improve the situation, can you let it go if it is reasonable to do so? Or get support. CBT (Cognitive Behavioural Therapy) is one therapy shown to have a lot of success in helping people think differently.

2. Deal with the symptoms (through breathing and other relaxation techniques)

3. Confront the situation (if something specific) if you can bring yourself to do this and if not too overwhelming. This process may take a short time or longer but the important thing is that you move towards solving your problem which will bring confidence and a long-term solution. You can do this alone or with the help of others.

4. There are many things that are known to help alleviate anxiety. Taking time out to Practice yoga, listening to music, meditation, practicing relaxation techniques all help clear your head .

5. Eat Well. Eat healthy food and don’t skip meals. Minimize alcohol and caffeine which can aggravate anxiety and panic attacks. Drink enough water.

6. Breath well – breathe deeply, smoothly and evenly regularly. When we slow the breath down, the mind slows down.

7. Get enough sleep. When stressed, your body needs additional sleep and rest.

8. Exercise regularly. The recommended amount is 30 minutes x 5 times per week. .

9. Do your best. And be happy with that.

10. And ask for help when you need it or when you have done all you can and cannot move further. It’s that time of year again when the dark evenings have settled in. As a result have you noticed a change in your mood, energy levels, or that you need to sleep the whole time? Some of you may already feel low or depressed at the best of times, but when the seasons change do you plummet? Do you suddenly feel like hibernating, hiding from people or that you couldn’t be bothered doing anything? If so you could be suffering with Seasonal Affective Disorder, SAD.

Some of you may already experience depression but the sudden lack of daylight, and a disturbance in your body’s natural body clock you can affect your mood further.

Thankfully there are some supplements that can help you feel better.

You need to get the basics right first. I know that’s not easy when you feel this way.

This includes a healthy diet,

3 meals a day, exercise, fresh air, and talking to a friend or colleague.

A deficiency of Omega 3 EFA’s found in fish oils, and vitamin D is associated with low mood and depression. Nordic Natural Ultimate Omega-D3 is a high quality fish oil that contains both of these nutrients. Two capsules per day contain 2000mg of fish oil providing 650mg of EPA, and 1000 iu of vitamin D.

If you lack motivation and drive take a supplement called Higher Nature Drive, this supplement works well for me. I take it as soon as I notice a change in my mood or energy levels at this time of year. It contains Tyrosine and B vitamins. Tyrosine will raise dopamine levels which can help improve motivation and drive; B vitamins are great for energy, stress, and adrenal support.

If your mood is low and you feel depressed then choose supplements to support serotonin levels. Serotonin is a brain chemical which helps promotes feelings of happiness. Low levels can affect motivation, energy, mood, cause feelings of depression, and a reduction in sex drive and libido. Herbs that can help improve serotonin levels include Rhodiola, Saffron, or a homoeopathic remedy called New Vista’s Serdop.

Talk to your doctor if you’re on medication before taking herbal remedies.