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Free Yourself From Bothering Anxiety Using This Little-known Method

If you feel that you already tried all remedies to counteract anxiety, you need to read this.

 Being bothered by anxious thoughts day after day is very distressing. In many cases, sufferers are convinced that they already tried all remedies and end up feeling hopeless.One thing you probably haven’t tried yet is to put anxious thoughts into writing using actual paper and pen. Just try it. Maybe it can help you.

Writing anxious thoughts into paper can prove soothing and a good coping mechanism. In fact, a study (Writing About Anxiety Helps Students Ace Exams) showed that students who wrote down anxious thoughts about 10 minutes before examinations showed higher scores. But to be useful for your anxiety, you have to develop good writing habits.

But what if you feel that writing is just another tiring chore (read this: too lazy to write).The main problem in writing is that most of us don’t have a regular writing habit. This phenomenon is actually very common to us  – what is the reason of using paper and pen when we can just use a keyboard or a touchpad?

Writing things in real paper has its own benefits. The act of scribing something of paper stimulates our brain (Why Does Writing Make Us Smarter?); we use motor skills to control the pen, visual skills to view the paper and writing, and cognitive skills as we write, and this reduces focus on anxiety issues. Writing on paper is much better compared to internet-hooked computers that are teeming with distractions (like cat videos).

Here are the other obstacles you might encounter that prevent you to adopt a writing habit for anxiety:

  1. “I have no thoughts to write. I just feel anxious”

Some anxiety sufferers feel that there is no point in writing as no thought comes in mind. You should always remember that anxiety always has an origin. You may only have to think and discern deeper to get leads.

At the meantime, take note of the time and situation where anxiety struck. Just note that you’re not sure or don’t have any particular thought during the attack. Then, carefully think of several possibilities (the more the better) to help you gain insight.

  2.  You don’t have enough time to write

This is another common reason why we don’t write. We view writing as a chore that eats up our precious time, and it can be. Counteract this by picking times to write when anxiety has become moderately significant or unmanageable. However, you must still develop a regular writing schedule.

You can avoid looking at writing as a chore by only sitting down and writing two or three times per week. That rate will yield plenty of useful information about your anxieties. Once you gain the hold of it, your writing will become an effortless habit.

  3.  “I sound foolish when I read my writing”

This is perfectly okay. You will be surprised as you read the content of your writing. Even if you sound irrational or foolish in your writing, there is nothing wrong if you have not acted it out. Because of this, it is in your decision whether to allow others to see your writing or keep it to one self.

It actually means that you are seeing a perspective of yourself that is not possible in other way. Furthermore, you can discover early that some of your thoughts that seem logical but are actually irrational.

 If you choose to handle anxiety through writing, your goal must be to develop regular writing habits. Once you made progress, try reading some old notes and see your progress in your journey to combat anxiety.

How To Battle Seasonal Affective Disorder Now?

Not everyone is happy and hopeful after the end of the holiday season. Year-end holidays can bring a hard time to some because of seasonal affective disorder or SAD. Experts say that little sunlight during winter months can drive some people to experience symptoms of SAD. Lack of adequate exposure to bright light can trigger SAD, causing depression, anxiety and loss of energy, lethargy, withdrawal from social life and sense of hopelessness.

SAD is a fairly new mental disorder (yes, it is a recognized mental disorder), only first described in medical literature in 1984. Bouts of SAD can also exacerbate symptoms in people with bipolar disorder. Women are more likely than men to suffer from SAD.

Why people get SAD during holiday season?

You should know that light exposure has effects on the body. Experts say that light has an effect on the mood, and bright colors can lift it up. The natural clockwork in the body, termed as circadian rhythm, is also partially influenced by regular and timely exposure to daylight. The circadian rhythm influences the timing of hormonal secretions and sleep cycles. When this regular exposure to light is interrupted, like in extended periods of darkness during fall and winter, this circadian rhythm gets thrown off.

SAD may occur when our bodies do not receive adequate light. People living at extreme latitudes, which have four seasons, tend to experience regular daylight at least half of year. Thus, SAD cases are more evident in such regions than in countries located closer to the equator.

Keep in mind that SAD can also occur as the season changes from winter to spring or to summer. This means that transition to warm weather can cause SAD, though it has different symptoms.

How do I know if I have SAD?

Experiencing periods of changes in mood, sleep and appetite during changes in seasons, you may be already experiencing SAD. The symptoms of SAD during the cold season tends be depressed mood, loss of energy, oversleeping and anxiety, while symptoms triggered during spring and summer season include insomnia, irritability, weight loss and poor appetite. If these symptoms persists for days at a time and it already causes problems in your everyday activities, you need help.

People with existing bipolar disorder with SAD may manifest symptoms such as persistently elevated mood, hyperactivity, agitation and rapid thoughts and speech. People with bipolar disorder exhibiting these symptoms during extended periods of darkness (or daylight) must be quickly assessed by a psychiatrist for treatment.

Treatment for SAD

Some people may dismiss SAD symptoms by using terms like ‘winter blues’ and ‘spring fever’. It is easy to notice that you may feel bit sluggish during winter or euphoric at the first moments of spring. But if the emotions you feel during such weather are so overwhelming that it affects your daily activities and your responsibilities at home, school or work, you need to have a psychiatric evaluation immediately.

The good thing is people suffering from SAD symptoms can find relief from simple measures. The right use of light therapy is an effective measure to get over and reduce symptoms of SAD. Keep in mind that the appropriate luminosity on light boxes for SAD is at least 10,000 lux. Select a lightbox that emit white light and has appropriate ultraviolet radiation filters. You need to use the lightbox 30 minutes every day, preferably after arising in the morning.

Furthermore, make sure be exposed to daylight (no matter how little) and allow natural light to come inside the house during the day.

Light treatment is shown to be as effective as antidepressants in management of SAD symptoms. Plus, you do not have to bear the adverse effect of antidepressants when you choose light therapy for treatment of SAD.

 

Find more interesting and effective natural treatments for mood and anxiety disorders here at NATURAL ANXIETY REMEDIES CENTER.

Christmas-Related Stress And Anxiety: What You Should Know

Holidays is often a time of rush and numerous events, and unfortunately, some find it a season of anxiety and additional stress. This is true to people with no anxiety or depressive problems, whose worries include what gifts to buy or what events should they go, or how they should prepare for the Christmas or New Year’s Eve, or going to family reunions.

But to individuals with existing anxiety and mood disorders, they have somewhat different reasons why Christmas season is a time of struggle. And the worst thing is that they find it unable to reach for help or to have someone listen to their struggles.

Some holiday-related triggers of anxiety and stress

Here are some notable reasons why holidays are such a bad time for people with anxiety problems:

  • Having to attend numerous gatherings with people you are not comfortable with.
  • Participating and preparing in activities with people, again, you are not comfortable mingling with.
  • Things that preoccupy the mind but don’t have enough time to do like organizing lists, decorating and shopping and buying gifts
  • Fraught relationships with coworkers, friends, schoolmates or family members, etc.

How to cope and what you can do?

In many people, whether they have anxiety disorders or not, feel degrees of loneliness and disappointment. Some may even feel despair and hopelessness. These emotions are surprisingly common during the holidays despite the festivities. If you feel terrible and burdened during the holidays, you are not alone. But you can do something about it.

Here is what you can do to cope:

  • Learn to prioritize. List events and to-do lists prioritize them according to importance. You should determine if an event or task is worth going to or worth doing. Of course, make a list on things you shouldn’t do, too.
  • Always make sure to protect your integrity. If you feel that you are not comfortable in an upcoming event or in a task, don’t go or don’t do it. For example, think carefully if you really have to go to a family reunion where you have to spend time with a relative whom you don’t have good relations with.
  • Do the things you want to do this holiday season, not just because you have to. It is not worth to do something just because of family tradition or just to please your relatives. For example, do you really need to bake a cake according to your deceased grandmother’s recipe when you can enjoy on burger and fries?
  • Be organized and make sure to have enough rest in a day. Learn to delegate. All duties and tasks during holiday season are best done with many people on your side.
  • Make sure to communicate your thoughts to someone you trust. It will really help alleviate negative and anxious thoughts. Spend time with people who accept and understand you.
  • Make sure your day has enough time to do what you need to do and time for rest. Take care of yourself. Bouts of flu and fever are common during the holidays, and you don’t have to go to events if you are sick.

The problem is not on you

You should understand that the problem during these times is not you. Holiday seasons are such a rush that many people find it unable to cope. If you feel bad during the holidays, it is not your fault. Don’t forget to continue your treatment for anxiety and mood disorders – do not interrupt it during this holiday season.

 

Find more tips on anxiety and mood problems here at NATURAL ANXIETY REMEDIES  CENTER.

What You Should Know About Car Accidents And Anxiety Disorders

We will discuss car accidents and anxiety. One of the overlooked consequences of experiencing car accidents is the development of anxiety disorders. According to statistics in the United States, in 2009 an estimated 10.8 million motorists suffered accidents while on the road. This means one person in the United States is injured every 10 seconds due to a motor vehicle collision. Among these survivors, some of them may eventually develop psychiatric conditions such as anxiety disorders.

Why anxiety and other emotional disorders are often overlooked?

Being a person responsible (or a victim) of a car wreck is an immensely stressful experience, and what’s worse, involved persons often don’t seek or are unable to get help. Persons on the wheel of the involved vehicle are often in shock, in excitement and find it difficult to remain calm. The numerous paperwork and reports needed in the aftermath of a vehicle collision often makes it difficult for the involved persons to discuss their emotions, which heightens risk of developing psychiatric problems. Some psychiatric problems seen among car accident survivors include anxiety, phobias, post-traumatic stress disorder and depression.

Here are important things you should know about vehicular accidents and anxiety problems:

  • In the movies, car accidents survivors often remained coherent and unemotional – this is not always the case in real life. The upheaval of emotions during car collisions is always immense but often underestimated.
  • Only few studies explored the association between car accidents and anxiety disorders. In a research study from Monash University in Melbourne, Australia, researchers estimated that persons involved in car accidents face less than 14% risk of having psychiatric issues in the future; 5.7% risk of having anxiety disorder, 6.6% risk of phobias (often to driving), less than 6% risk of having depression and 13.1% risk of having post-traumatic stress disorder.
  • In another study featured in BMJ, one-fifth of the respondents suffered from mood disorders as well as horrific memories of the accident. At least one-tenth of the respondents also reported phobias in travelling and driving.
  • In the BMJ study, respondents with previous psychological and social issues before the vehicle accident are at more risk.
  • The type of vehicle involved in the accident (car, motorcycle, etc.), gravity of the injuries sustained in the car accident, or being a driver or the passenger may not be predictive for anxiety disorders.
  • In a more recent study, it is found that the most prevalent psychiatric problem among car accident survivors is moderate-to-severe anxiety (55% prevalence), especially among females.
  • In some cases, psychiatric and emotional disorders like anxiety become evident months after the vehicular accident.
  • Fortunately, majority persons with psychiatric disorders due to vehicle accidents report improvements within 3 to 12 months.

What to learn from these studies

Anxiety disorders have many different causes. However, history of involvement in a vehicle collision is often not taken into consideration during assessments of psychiatric issues like anxiety disorders.

Perhaps, the best piece of information we should know about car accidents and anxiety disorders is to determine early symptoms. Some of the early symptoms of ongoing anxiety problem include feeling faint, wobbliness in legs, and feeling dizzy or light-headed, feeling hot, and sweating but not due to external heat sources. Vehicle accident related anxiety tend to elicit symptoms such as being unable to relax, being scared and fear of the worst happening , having difficulty breathing and being terrified, nervousness and a fear of dying. Furthermore, being in a vehicular accident does not always mean you will have psychiatric issues soon so there’s no need to worry.

If you especially feel anxious when driving or riding a vehicle, or chose to avoid cars altogether, 2 to 12 months after the incident can mean that you have a trauma from the accident and you need help. This applies even if the vehicular accident you were involved is relatively minor. Lastly, the best advice for motorists to avoid anxiety issues and car accidents altogether is to drive safely and be alert while on the road.

 

Know more about informative insights about anxiety, only here at NATURAL ANXIETY REMEDIES CENTER.

 

Anxiety And Defense Mechanisms

Kids and teens are actually experience anxiety a lot because they face new things every day, and have yet to develop strategies to relieve anxious feelings. If children became adept in facing anxiety as they grow up, they develop and adopt desirable defense mechanisms. These defense mechanisms are responses meant to maintain emotional integrity. However, not all defense mechanisms help maintain emotional integrity for long-term.

Note: This piece can be useful and informative for adults too, so keep reading.

Anxiety is a normal part of childhood growth

As children grow they always encounter new situations time after time that can easily be a source of anxiety, just as how adults feel when faced to new and foreign things. Anxiety is a normal part of life that must be faced and handled properly for good emotional development. There are many sources of anxiety for children. Children face anxiety at home duties, schoolwork and social relationships.

Children tend to acquire anxiety-relieving strategies from someone who is with them most of the time. This actually makes caregivers compulsory role models in teaching children how to face and handle anxiety productively.

The manners and actions people do in an effort to control and handle anxiety are collectively termed as ‘defense mechanisms’. There are desirable and undesirable defense mechanisms. Children must learn to face anxiety from adults so they can develop desirable defense mechanisms by the time they become adults.

However, children and teens may engage in less desirable defense mechanisms. They do this since they may not have learned the ‘proper’ defense mechanisms yet. Children may engage from time to time doing these defense mechanisms such as:

  • Daydreaming:

A child or teen who is unpopular in school may daydream that he or she is attractive or popular. Daydreaming seems to be a common mechanism to avoid painful or unacceptable feelings.

  • Identification:

A child with no singing talent whatsoever may admire or imitate Elvis Presley. Identification can be a defense mechanism to a person who has feelings of inadequacy.

  • Regression:

An older sibling may start crawling instead of walking, after the birth of a younger sibling. Regression is somewhat common to children facing unacceptable feelings of anxiety.

These occasional defense mechanisms are normal in children and teens, and will resolve over time. Therefore, parents must not make a fuss on their children exhibiting these temporary behaviors.

Well, what are the desirable defense mechanisms adolescents must develop by the time they turn into adults?

These desirable defense mechanisms are considered a mark of maturity. These defense mechanisms are termed desirable because they are not pathological, do not cause problems in relationships and are not out of touch with reality.

Here are some desirable defense mechanisms adolescents (and adults) must develop as they turn into adults:

  • Altruism:

A person facing job instability devoted more time volunteering in a community day-care center

  • Anticipation:

Upon hearing the news of retrenchment, a clerical worker begins updating resumes and sending job applications.

  • Humor:

A talent, after tripping on the stage in front of the audience, finished the performance and later went into the backstage and laughed with the stagehands regarding unfortunate incident.

  • Sublimation:

Upon hearing of failing to secure a job promotion, she began to spend more time and effort with her present work.

These defense mechanisms are not easy to do in face of anxious situation. As emotionally-healthy children grow, they gradually adopt these mechanisms and discard less effective and desirable ones.

When anxiety in children and teens become abnormal

Children and teens may suffer silently from anxiety disorders since they could not adequately explain what they are feeling, and because they may not elucidate the same symptoms as in adults. They may resort to defense mechanisms that may damage relationships or cause long-term damage to self, like distortion, aggression and displacement of anger, in an effort to control anxiety. Other unhealthy forms of defense mechanisms include unconscious repression of thoughts, denial, and projection of one’s faults to other people.

When a child has an ongoing anxiety problem, he or she badly needs support and understanding from parents and experts like psychologists. In many cases, a family together seeking help has better chances of success since the treatment will be applied holistically.

Find more useful information about anxiety here at NATURAL ANXIETY REMEDIES.

Why You Need To Deal With Your Anxiety Now

There are very good reasons why you need to deal with anxiety now. Anxiety disorders have a significant impact to personal relationships, work and school. Anxiety prevents us from coping with problems and doing things we need or love to do.

In some cases, the anxiety disorder does not respond to usual treatments. It is true that some cases of anxiety disorders don’t make a good response to usual medications and psychotherapy. Failed treatments for anxiety is emotionally and physically stressful to patients. There are times when treatments failed to reduce repeated symptoms and panic attacks. Or, anxiety symptoms reoccur again sometime after an apparently successful treatment. Because of repeated failures, there are times when we refuse to seek help for our condition.

Stress from anxiety can increase risk of having Alzheimer’s disease and dementia

There is a very important reason why you need to deal with anxiety now. There are studies showing that stress from chronic anxiety can spur development of neurodegenerative disorders like Alzheimer’s disease and Parkinson’s disease, which claims thousands of new victims year after year.

According to a study published in the journal BMJ Open, stress during middle age may result to changes in the brain that increases risk of having dementia in later life. This finding is based on a study on 800 Swedish women followed for around 40 years. From 1968 to 2005, the researchers conducted six neuropsychiatric tests, gathered data such as presence of distress symptoms, identified stressors and overall health information. The researchers found out that 1 in 4 women had experienced minimum of one stressful event. In addition, the number of stressors is associated with increased risk of developing dementia and Alzheimer’s disease.

Another study presented at the XXI World Congress of Neurology in Vienna showed that stress is associated with symptoms of Alzheimer’s disease, and eventual diagnosis within average of at least 2 years. Men who experienced severe emotional stress are particularly prone.

Stress can fuel anxiety thoughts and when particularly chronic can lead to panic attacks. Anxiety also generates a lot of stress in our minds. According to the studies, experiencing stress (or anxiety-related stress) at middle age makes you at risk for Alzheimer’s disease and dementia. This is a good reason for you to tackle anxiety disorders now.

Stress can fuel anxiety thoughts and when particularly chronic can lead to panic attacks. Anxiety also generates a lot of stress in our minds. According to the studies, experiencing stress (or anxiety-related stress) at middle age makes you at risk for Alzheimer’s disease and dementia. This is a good reason for you to tackle anxiety disorders now.

You need to try other anxiety treatments

Psychiatrists may prescribe a treatment that works for others, but not for you. You may have forgotten to report an important symptom to your doctor (happens often) that could have led to wrong diagnosis/treatment.

But keep in mind that anxiety is absolutely curable; you may just not having the right treatment you need. To treat anxiety successfully, you just have to try and choose which treatment will work for you. This applies whether you are using natural anxiety treatments or using medications. If it does not work, switch immediately.

Understand that treating anxiety will take time, and right practice

Treatment for anxiety disorders requires you to be patient and keep trying. It is a big mistake to stop anxiety treatment or even have a momentary ‘break’ from treatment. Stopping treatment will not solve anxiety issues. You have to keep trying because there are lots of natural treatments for anxiety that you haven’t tried yet. Even if one therapy does not work, or if symptoms abruptly erupt, all you need to do is switch to other treatment, and hope for the best.

We at NATURAL ANXIETY REMEDIES believe that natural therapies can be just as effective as medications in treating anxiety disorders. A lot of people can already attest to efficacy of some natural anxiety treatments as long as applied correctly.

Find more useful information about anxiety here at NATURAL ANXIETY REMEDIES.

How Not To Start Your Day With Anxiety?

We often lose control every time anxiety attacks strike in the morning. We will share here useful tips on how to prevent it from wrecking the rest of your day.

Morning anxiety, as it is called, happens when panic attacks or anxious thoughts occur early in the day. An anxiety-filled morning is difficult because it’s a burden you must carry while haggardly preparing yourself for work or for school. Anxious thoughts running in your head also tend to disrupt your morning routine.

You are not alone

Even individuals who have no anxiety disorders can have morning anxiety; it can happen to anyone. If you wake up in the morning and found that you’re running late for an important event, say a meeting with a VIP client, you become anxious as you do a very quick shower, change clothes, comb your hair and stuff – the feeling is very stressful with a sense of doom, because you are worried that someone important will be waiting for you.

You should understand that anxiety is an emotion which normally has a cause. If your anxiety does not have a definite cause, or if it has a cause but bothers you for a long time already, then you might have a problem. Anyways, here some no-nonsense tips on how to manage or reduce onset of morning anxiety:

Manage your morning time

The main cause of morning panic in people with or without anxiety disorders is time. Your morning anxiety may be caused by having too little time left in your hands. If you’ll manage your time properly you will solve a lot of problems, including anxiety.

It is easier to manage time in the morning by arising early (arising, not just waking up and remaining on bed). In that way, you’ll have extra hours to prepare and think clearly which lessen the chance of having anxiety.

Have enough sleep

Morning anxiety tends to strike if we don’t have enough sleep. Adults must have at least 8 hours of sleep every day. Sleep less than that and your brain won’t be able to function properly, which makes you at risk of having problems like unexplained anxiety.

Remember that anxiety also strikes if we woke up from sleep at the wrong time, like waking up at 8 when supposed to be 7, hence the importance of waking up early.

Remove stressors

Your morning anxiety may have a cause, and some causes are simple. Examine things that make you stressed in the morning, and remove them from your surroundings. Here are some common noxious stressors that make you anxious during the day:

· Kids waking you up

Sometimes it is fun and sometimes it is not. Some kids are notoriously early-risers. You can’t just eliminate kids, or angrily reprimand your tots for being more active or time conscious than you. Change the situation by waking up earlier than them.

· Morning news

Early morning news may keep you updated to current events, but may also be a cause of your anxiety. And do you really need to be updated with local and international events? The atrocities and depravities featured in the news is enough to make you harbor negative thoughts.

Change the situation by turning off the news and not reading the newspaper. Read them later when you get to your office, where you’re better prepared and ready to face negative news.

· Email

Checking your email first thing in the morning is often more than enough to provoke anxiety. Reading emails before you brush your teeth often brings a sense of urgency, which is unhealthy and anxiety provoking.

Unless you are awaiting something very important, be in charge by opening your email at the office or at your desk.

Find more tips how to relax here at NATURAL ANXIETY REMEDIES.

What You Need To Know About Food For Anxiety

If you have anxiety problems, you better eat more anti-anxiety food items. People suffering from anxiety attacks should always watch what they eat. They actually have more need to modify their diet, which may help reduce intensity and frequency of attacks.

There are several foods for anxiety that can help you better control anxious symptoms and attacks. When taken correctly, you may no longer need to take medications and it will make your life easier.

Here’s what you need to do:

Emphasize whole foods

Whole foods, in the sense of being unprocessed, can help you better control anxiety attacks. It has been long recognized that compounds in food preservatives actually escalate anxious response and may be implicated in increased frequency of anxiety attacks. Furthermore you cannot discern every ingredient in processed foodstuff, so you don’t actually know what you are consuming every time you eat factory-made food.

Another thing is that fresh foodstuff can help correct the balance of neurotransmitters in our brain. Several studies have uncovered the fact that what we eat actually affects how we feel. Suggested foodstuff for anxiety must be rich in selenium and carbohydrates. Lack of selenium makes us cranky, irritable and anxious while carbs helps the brain produce serotonin, which brings relaxation. Good sources of selenium include brazil nuts, sunflower seeds, whole grains and seaweeds. For carbs, perfect choices include whole grain pasta or breads and quinoa.

Eat more sleep-inducing food at night

Anxiety attacks are more intense if you lack sleep or you have too much sleep debt. Sleep is actually the only way for our entire body to relax, so if you lack enough slumber, you are denying your body some much-needed rest. If you don’t get enough rest, the neurotransmitter activity in your brain may not work properly that contributes to more intense panic attacks, and fewer reserves to control anxiety.

Sleep better by placing more emphasis on foods such as milk, nuts and seeds, bananas and eggs during night-time – these foodstuffs are actually rich in tryptophan, which is a known sleep inducer. Carbohydrates are also good for inducing sleep, so make sure to have a small serving of whole bread or baked potato (no butter please) at night.

Accept the fact that you need to reduce caffeine and alcohol intake

Caffeine is a stimulant, while alcohol is a central nervous system depressant. These psychoactive substances do wonders in our nervous system, and they also do a good job in messing the activity of neurotransmitters in our brain. If you have problems regarding anxiety, it will be best to cut both alcohol and caffeine.

Caffeine, in others, may not cause any problems at all. However, anxiety disorder sufferers often find themselves jittery and anxious after downing their usual morning coffee. In regard to alcohol, there is evidence that it may exacerbate anxiety issues instead of solving them. We tend to reach for a glass of wine or a can of beer to help relax at the end of a stressful day. But alcohol is no means to cope with anxiety, because it can prevent you from using better coping strategies like discussing things with a friend, having a warm bath or playing with your pet.

Watch what you eat

Remember, you can control anxiety issues by just carefully selecting what food to eat and beverage to drink. Stay away from processed foodstuff, and replace with fresh and wholesome food and stay away from caffeine and alcohol as much as possible. Anti-anxiety foods can help you better manage anxiety issues and keep you healthy too.

Find more anti-anxiety tips at NATURAL ANXIETY REMEDIES!