Anxiety and Stress

All you need to know about Natural Sleep Aid & Organic Vegan Sleep Herbs to fall asleep fast


Vital for our overall health and wellness. It is during sleep that our bodies go into repair mode, repairing and restoring tissues and cells, as well as consolidating memories and learning. Inadequate sleep has been linked to a variety of health problems, including obesity, diabetes, cardiovascular disease, and mental health issues such as anxiety and depression.

Why Sleep is important ?

Adequate sleep is necessary for several physiological functions, including:

1- Restoring and repairing the body:
While we sleep, our bodies undergo a process of repair and rejuvenation.. This includes repairing tissues, building bone and muscle, and boosting the immune system.

2- Memory consolidation:
During sleep, the brain actively consolidates memories, transferring them from short-term to long-term storage for future recall.

3- Hormone regulation:
Sleep helps regulate the production of hormones, including those that control appetite, metabolism, and growth.

4- Mental health:
Sleep is essential for good mental health. Chronic sleep deprivation has been linked to a range of mental health problems, including depression, anxiety, and irritability.

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How Much Sleep Do We Need?

The amount of sleep we need varies depending on our age, lifestyle, and health. Generally, adults need between 7-9 hours of sleep per night, while children and teenagers need more. However, quality of sleep is just as important as quantity. It is important to get restful, uninterrupted sleep in order to reap the benefits.

What are the Stages of Sleep?

There are two main types of sleep:
A- Rapid eye movement (REM) sleep.
B- Non-Rapid eye movement (NREM) sleep.

Type (1):
REM sleep: This is a distinct stage of sleep

Characterized by rapid eye movements and vivid dreaming. During REM sleep, brain activity increases, and the body becomes paralyzed to prevent acting out dreams.

Type (2):
Non-Rapid Eye Movement (NREM) sleep is separated into three stages of increasing profundity:

Stage 1: This is the lightest stage of sleep, which lasts for a few minutes. During this stage, the body begins to relax, and brain waves become slower.

Stage 2: This is a stage of moderately deep sleep compared to the light sleep of Stage 1. During this stage, brain waves continue to slow down, and the body temperature drops.

Stage 3: The deepest stage of NREM sleep is characterized by slow brain waves and is also called slow-wave sleep. During this stage, the brain produces slow delta waves, and the body is in a state of deep relaxation.

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Ways to Enhance Your Sleep Quality :

1- Stick to a regular sleep schedule:
Establish a fixed sleep pattern by sleeping and waking up at the same time every day, including weekends.

2- Create a relaxing sleep environment:
Optimize your sleeping environment by making sure your bedroom is cool, dark, and quiet. Use comfortable bedding and pillows.

3- Avoid electronics before bedtime:
The use of electronic devices that emit blue light can delay the onset of sleep and reduce sleep quality. Avoid using electronics before bedtime, or use blue-light-blocking glasses.

4- Avoid caffeine and alcohol:
Caffeine is a stimulant that can interfere with sleep, and alcohol can disrupt sleep patterns.

5- Exercise regularly:
Engaging in physical activity on a regular basis can enhance the quality and duration of sleep.

6- Manage stress:
Stress can interfere with sleep. Use techniques such as meditation or deep breathing to manage stress and promote calmness.

7- Sleep Disorders:
There are many different sleep disorders that can interfere with sleep, including insomnia, sleep apnea, restless leg syndrome, and narcolepsy. These disorders can have a significant impact on overall health and well-being, and it is important to talk to a healthcare provider if you are experiencing chronic sleep problems.

8- Sleep and Age:
Sleep needs vary depending on age. Sleep needs change over time, with infants and young children requiring more sleep than adults, and older adults experiencing changes to their sleep patterns due to the aging process. It is important to maintain healthy sleep habits throughout the lifespan to promote overall health and well-being.

9- Sleep and Nutrition:
Nutrition can also play a role in sleep quality. Consuming a balanced diet that includes foods rich in magnesium, tryptophan, and melatonin (such as leafy greens, nuts, seeds, and tart cherries) can help promote relaxation and improve sleep quality.

10- Sleep and Technology:
The influence of technology on sleep quality can be considerable. The blue light emitted by electronic devices can interfere with sleep, and the constant stimulation of social media and email can make it difficult to unwind before bedtime. It is important to set boundaries around technology use before bedtime to promote better sleep.

11- Sleep and Mental Health:
Sleep and mental health are closely linked. Chronic sleep deprivation can contribute to the development of mental health problems, while mental health disorders can also interfere with sleep. It is important to seek treatment for underlying mental health conditions to promote better sleep and overall well-being.

12- Sleep and Physical Health:
In addition to mental health, sleep also plays a critical role in physical health. Chronic sleep deprivation has been linked to a range of health problems, including obesity, heart disease, diabetes, and stroke. Getting enough restful sleep is essential for maintaining overall physical health and well-being.

13- Sleep and Sleep Cycles:
Sleep cycles are the natural patterns of sleep that occur throughout the night. The average sleep cycle lasts around 90 minutes and includes both NREM and REM sleep stages. It is important to get enough sleep to complete multiple sleep cycles each night.

14- Sleep and Sleep Debt:
Sleep debt is a concept that refers to the accumulated shortage of sleep over time. Chronic sleep deprivation can lead to a significant sleep debt, which can have a negative impact on overall health and well-being. It is important to prioritize getting enough sleep on a regular basis to avoid sleep debt.

15- Sleep and Sleep Environment:
Creating a comfortable sleep environment is essential for getting a good night’s rest. Creating an ideal sleep environment involves using comfortable bedding and pillows, keeping the bedroom cool and dark, and minimizing noise and distractions. Investing in a high-quality mattress and comfortable pillows can make a significant difference in sleep quality.

16- Sleep and Medications:
Certain medications can interfere with sleep quality, including stimulants like caffeine and medications for pain, allergies, and depression. It is important to talk to a healthcare provider about any medications that may be affecting sleep quality and explore alternatives if necessary.

17- Sleep and Pregnancy:
Pregnancy can have a significant impact on sleep quality, particularly in the later stages of pregnancy. Taking steps to create a comfortable sleep environment, practicing relaxation techniques, and getting enough rest can help promote better sleep during pregnancy.

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What are Natural Organic Vegan Sleep Herbal Aid?

Sleep is an essential part of our lives, and getting a good night’s sleep is crucial for our overall health and well-being. Unfortunately, many of us struggle to fall asleep or stay asleep, leading to fatigue, mood swings, and other health problems. While there are many prescription and over-the-counter sleep aids available, many people prefer to use natural remedies to help them sleep. In this article, we’ll take a closer look at some of the most effective natural sleep aids.

1- Melatonin:
Melatonin is a hormone produced by the pineal gland in the brain that helps regulate sleep and wake cycles. It is often used as a natural sleep aid to help people fall asleep faster and stay asleep longer. Melatonin supplements are widely available over-the-counter and can be especially helpful for people who struggle with insomnia or jet lag.

2- Valerian Root:
Valerian root is an herbal supplement that has been used for centuries to treat anxiety and sleep disorders. It works by increasing levels of GABA, a neurotransmitter that helps calm the brain and promote relaxation. It is available in supplement form and can be effective for people who have trouble falling asleep or staying asleep.

3- Chamomile:
Chamomile is a traditional medicinal herb that is widely known for its ability to promote relaxation and reduce anxiety. It is often consumed as a tea and can be especially helpful for people who have trouble falling asleep due to stress or anxiety.

4- Lavender:
Lavender is an essential oil that is often used for its calming and relaxing properties. It can be used in a diffuser, added to a bath, or applied topically to help promote relaxation and sleep.

5- Magnesium:
For optimal health, it’s important to have sufficient levels of magnesium, a mineral that is essential for functions such as sleep regulation.. It works by regulating levels of the neurotransmitter GABA and can help promote relaxation and sleep. Magnesium supplements are widely available and can be especially helpful for people who have trouble falling asleep due to muscle tension or anxiety.

6- Passion flower:
Passionflower is an herb that has been used for centuries to treat anxiety, insomnia, and other sleep disorders. It works by increasing levels of GABA, a neurotransmitter that helps calm the brain and promote relaxation. Passionflower supplements are available in capsule or tincture form and can be effective for people who have trouble falling asleep or staying asleep.

7- Lemon balm:
Lemon balm is an herb that has been used since ancient times for its calming and relaxing properties. It works by increasing levels of GABA, a neurotransmitter that helps calm the brain and promote relaxation. Lemon balm can be consumed as a tea or taken as a supplement and can be effective for people who have trouble falling asleep due to anxiety or stress.

8- Ashwagandha:
For centuries, Ashwagandha has been highly valued as an adaptogenic herb in Ayurvedic medicine for its ability to reduce stress and promote relaxation. It works by regulating levels of the stress hormone cortisol and can be effective for people who have trouble falling asleep due to stress or anxiety.

9- Sleep hygiene:
In addition to natural sleep aids, practicing good sleep hygiene is essential for getting a good night’s sleep. This includes establishing a regular sleep schedule, avoiding caffeine and alcohol before bedtime, creating a relaxing sleep environment, and avoiding electronics before bedtime.

10- Exercise:
Exercise is one of the most effective natural sleep aids. Regular exercise can help promote relaxation, reduce stress and anxiety, and improve the quality of sleep. It is important to note, however, that exercising too close to bedtime can actually make it harder to fall asleep, so it is best to exercise earlier in the day.

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How to Fall asleep Fast?

Falling asleep quickly can be a challenge for many people, but there are several steps you can take to promote relaxation and improve sleep quality. In this article, we’ll explore some tips for falling asleep fast and getting a good night’s rest.

1- Establish a Relaxing Bedtime Routine:
A relaxing bedtime routine can help your body and mind relax and prepare for a restful night’s sleep. This might include taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation.

2- Create a Comfortable Sleep Environment:
Creating a comfortable sleep environment is essential for falling asleep quickly. Make sure your bedroom is cool, dark, and quiet, and invest in comfortable bedding and pillows. If environmental noise is keeping you up at night, using earplugs or a white noise machine may be helpful in blocking out unwanted sounds.

3- Avoid Stimulants before Bedtime:
Stimulants such as caffeine and nicotine can negatively impact sleep quality and make it more challenging to fall asleep. Avoid consuming stimulants in the hours leading up to bedtime.

4- Limit Screen Time before Bedtime:
Exposure to blue light from electronic devices can interfere with the body’s ability to fall asleep and remain asleep. Consider limiting screen time in the hours leading up to bedtime, or using blue-light-blocking glasses to minimize the impact of electronic devices on sleep quality.

5- Practice Relaxation Techniques:
Relaxation techniques like deep breathing, meditation, or progressive muscle relaxation can help promote relaxation and reduce stress, making it easier to fall asleep.

6- Use Natural Sleep Aids:
Natural sleep aids like valerian root, chamomile tea, or lavender essential oil can help promote relaxation and improve sleep quality. Consider incorporating these natural remedies into your bedtime routine.

7- Try Sleep-Friendly Foods:
A diet that includes certain foods can help facilitate relaxation and improve sleep quality. Consider eating foods that are rich in magnesium, tryptophan, or melatonin, such as leafy greens, nuts, seeds, and tart cherries.

8- Exercise Regularly:
Regular exercise can help promote better sleep quality and reduce the time it takes to fall asleep. Consider incorporating exercise into your daily routine, but be mindful of avoiding vigorous exercise in the hours leading up to bedtime.

9- Use Visualization Techniques:
Visualization techniques can help promote relaxation and reduce stress, making it easier to fall asleep. Try visualizing yourself in a peaceful and calming environment, such as a serene beach or a tranquil forest.

10- Practice Sleep Restriction:
Sleep restriction involves limiting the amount of time you spend in bed to promote more restful sleep. By following these recommendations, you can enhance the quality of sleep and decrease the time it takes to fall asleep. Start by setting a regular bedtime and wake-up time, and gradually adjust the amount of time you spend in bed based on your sleep needs.

11- Keep a Sleep Diary:
Keeping a sleep diary can help you identify patterns in your sleep habits and make adjustments to promote better sleep quality. Record the amount of time it takes you to fall asleep, the quality of your sleep, and any factors that may be affecting your sleep, such as stress or caffeine consumption.

12- Consider Cognitive Behavioral Therapy for Insomnia (CBT-I):
CBT-I is a type of therapy that helps people identify and change negative thought patterns and behaviors that may be contributing to sleep problems. This can involve techniques like sleep restriction, relaxation training, and cognitive restructuring.

13- Avoid Napping:
Napping during the day can interfere with sleep quality and make it harder to fall asleep at night. To avoid disrupting nighttime sleep, it’s recommended to limit daytime naps to 20-30 minutes and avoid napping too late in the day.

14- Use Progressive Muscle Relaxation:
Progressive muscle relaxation involves tensing and relaxing different muscle groups in the body to promote relaxation and reduce stress. This can make it easier to fall asleep and improve sleep quality.

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How to determine your sleep needs?

Determining your sleep needs can be a helpful way to ensure that you are getting enough restful sleep each night. Here are some steps you can take to determine your sleep needs:

1- Keep a Sleep Diary:
Keeping a sleep diary can help you track your sleep habits and identify patterns in your sleep needs. Record the time you go to bed, the time you wake up, and the quality of your sleep each night. You can also record any factors that may be affecting your sleep, such as stress or caffeine consumption.

2- Pay Attention to Your Body:
Be attentive to your daily physical and emotional condition. If you feel tired or groggy, it may be a sign that you are not getting enough sleep. Conversely, if you feel alert and energetic throughout the day, you may be getting enough restful sleep.

3- Consider Your Age and Lifestyle:
Sleep needs vary depending on age and lifestyle. Infants and young children require more sleep than adults, while older adults may have changes in their sleep patterns due to the effects of aging. Your lifestyle can also affect your sleep needs. For example, if you are physically active or have a demanding job, you may require more restful sleep than someone who is sedentary or has a less demanding job.

4- Aim for 7-9 Hours of Sleep Each Night:
While sleep needs can vary, most adults require 7-9 hours of restful sleep each night. Consider aiming for this range as a starting point, and adjust your sleep needs based on your body’s natural rhythms and your lifestyle.

5- Consult a Healthcare Provider:
If you are experiencing chronic sleep problems or are unsure about your sleep needs, it is important to talk to a healthcare provider. They can help you identify any underlying health conditions that may be affecting your sleep, and recommend treatment options to improve sleep quality.

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Anxiety, Panic Attacks and Stress

Know the Anxiety, Panic Attack and Stress

The experience of anxiety is common and universal. It is not an emotion restricted to the economically deprived nor to the politically oppressed. Anxiety is an inescapable part of the human condition, for life on all its levels, from the international and governmental to the domestic and personal, is marked with uncertainty, perplexity, and stress. Many may deny their personal anxiety, or at least the intensity of it (even to themselves) for a variety of reasons, such as, the desire to avoid embarrassment, the sense of pride, the fear of rejection, the threat and unease of vulnerability, etc; notwithstanding, nearly everyone experiences anxiety to some degree. Its occurrence is disturbing and debilitating. Its persistence is crippling. As long as daily living is characterized by struggle, strife, and suffering, the anxiety-experience is an inevitability.

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The Nature of Anxiety

Anxiety is a mental tension which expresses itself in worry, irritability, apprehension, or uneasiness. The mental tension results either from a sense of uncertainty about future or impending events, or from a sense of inability to control one’s environment or state of affairs. Anxiety is a natural emotional response of human beings endeavoring to survive and live comfortably. Anxiety is a constant reminder of humankind’s appalling frailty and its utter impotence to master its own destiny.

Anxiety and fear, though closely interrelated, are not synonymous concepts. Fear, sharply defined, is both the psychological and emotional response to a sense of being in danger. Fear is basically a survival mechanism in that it promotes self-preservation. Anxiety, however, is the warning signal of one’s increasing impotence to survive. It has been said that anxiety is “fear spread out thin.”

Not all anxiety is pernicious, but rather only certain forms of it. Psychologists, both secular and spiritual, generally believe that periodic mild anxiety assists in productivity and performance. Alertness is enhanced, motivation is stimulated, and concentration is heightened. One’s potential and ability are thus more efficiently harnessed. In fact, serious educational and socializing repercussions may result when anxiety is absent (such as typifies hardened criminal behaviour); or when anxiety is excessive (such as typifies sensitive children in a disruptive home).

The relationship between amiable and pernicious anxiety is similar to that of stress and distress. A moderate amount of stress is indispensable to peak performance and success. This fact is particularly evident with the athlete prepared to run a race or compete in a field event. However, the threat to health occurs when the increase of stress is transmuted into distress. This situation may arise with the business executive who has demanding daily quotas to fill and unrelenting deadlines to meet. Inefficiency and atrophy are the natural by-products. The outcome is the onset of serious emotional disturbances. Pernicious anxiety is particular focus of this article.

A further classification of anxiety may be helpful. Debilitating anxiety is basically of two types, namely, simple and neurotic. Simple anxiety is the temporary emotional tension which most people experience towards life’s pressures and struggles. Neurotic anxiety is emotional tension which has become an ingrained behavioural trait of one’s personality. A neurosis is a fixed emotional disturbance pervading the whole personality. Some neuroses, for instance, are obsessive-compulsive reaction, hysteria, phobia, hostility, neurasthenia, chronic depression, etc. An untreated neurosis may possibly develop into a psychosis, though this development is usually dependent upon hereditary and predispositional factors. Simple anxiety is primarily discussed in this article, though much of what is considered has equal relevance to neurotic anxiety. The intrinsic nature of anxiety remains constant, only its degree and intensity differ. The treatment of neurotic anxiety entails a specialized approach because the anxiety has become behaviourally entrenched. Personality maladjustment may also have to be addressed. The causative factors and the psycho-dynamics underlying the anxiety need to be discovered and investigated, which may require detailed discussion and analysis of childhood experiences and domestic training. People who suffer from neurotic anxiety typically need professional counselling.

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The Effects of Anxiety

The costs of anxiety are exceedingly high. The effects are profound and far-reaching. These effects fall into three basic categories: the physical, the psycho-emotional, and the social. Let us first consider the physical effects of anxiety. Anxiety results in a whole array of physiological discomforts. One particular manifestation of anxiety can be labeled under psychosomatic symptoms, such as, the common upset stomach, heart palpitations, headaches, muscle cramps, and various bodily aches and pains. Sustained or chronic anxiety results in deteriorating physical health. Organic and functional illnesses, ranging from dyspepsia to heart disease, are the long term effects.

Anxiety may also occasion serious psycho-emotional disorders. Initially, anxiety decreases performance by curtailing reasoning abilities, dulling imaginative thinking, and causing general discouragement. Feelings of disorientation and depression may then ensue. Personality maladjustments are the eventuality.

Anxiety may also result in strained social relationships and retarded interpersonal development. Extremely anxious people may tend to avoid social contact, even with familiar friends, in order to reduce the anxiety level. Social contact tends to generate feelings of uncertainty, suspicion, and uneasiness, with the natural reaction being social withdrawal and alienation. Security and peace are construed as the fruit of separation and solitude. Accordingly, the development of communicative skills and social etiquette may be hampered. Extremely anxious people learn to live by themselves.

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The Causes of Anxiety

The psycho-dynamics underlying anxiety are complex. Some psychologists generally describe anxiety as a vague and indirect feeling, having no particular source or fundamental cause. This claim can certainly be challenged. With anxiety there is typically a cause-effect relationship, though the cause may be hidden or misunderstood.

I suggest that the actual causes of anxiety are usually associated with specific tenuous mental states. There are basically three major tenuous mental states from which derive emotional disturbances. The first of these is guilt. Guilt by its very nature creates psychic tension. Guilt is the sense of personal wrongdoing and being liable for punishment. The guilt may be false or true (imaginary or real, psychological or moral). In either case, the psychic experience and tension are similar. True or real guilt results from the transgression or rejection either of some authoritative or societally-established law. When a person steals another’s possession, he or she may sense guilt. False or imaginary guilt, on the other hand, results from the failure to conform to the expectations or judgements of others. For instance, a child’s peers may ridicule him because he has played poorly on the sport’s team, though he has performed to his full potential. He may then feel that he has failed his friends. Consequently, he feels guilty. This guilt is ‘unjustified’, for the supposed offense does not involve moral culpability. Some of the secondary mental states attributable to guilt are depression, discouragement, loneliness, insecurity, despair, etc.

Many neuroses have guilt as their central component. Usually the impetus underlying false guilt is the need to please, to win the approval of, or to be accepted by, others. The person who feels guilty should thus ask himself or herself a series of questions: What kind of guilt am I experiencing? Is it a justified guilt? What is the cause or reason for the guilt? What is the proper way to view the situation? If the guilt is morally justified, then moral action should be pursued in order to address and resolve it. If the guilt is (morally) unjustified, then it should be acknowledged as such, assessed as harmful, and even wrong, and disowned.

The second major tenuous mental state which may generate anxiety is egoism. The individual suffering from egoism has a preoccupation with himself and with his personal needs. It should be noted that a common trait of the egoistic state of mind is anger. Egoism has two fundamental dimensions, namely, superiority (arrogance) and inferiority (inadequacy). A superior disposition compels a person to obsessively strive for personal attention and to secure the applause and praise of others. His conceit, exaggerated self-love, and his need for recognition often foster an insensitive, judgmental, and even merciless attitude. His behaviour is also potentially volatile. Various examples from the worlds of show biz and professional sports could easily be cited by way of illustration. Some secondary mental states of a superior disposition are hostility, jealousy, hatred, bitterness, resentment, and envy.

An inferior disposition appears to be the more prevalent of the two dimensions in those who suffer from anxiety. An inferior disposition compels a person to socially withdraw and to feel intimidated around people. This person feels unworthy of personal recognition, and even love. He or she even lacks in self-respect. This person feels that anything he or she does is either not right or not good enough. This person views himself or herself as a failure. The child who is continually criticized by his authoritarian mother (for instance, because of an inability to intellectually grasp certain concepts in a particular discipline) may tend to view himself as stupid. Consequently, he may lose interest in academics altogether. He eventually may lose all confidence even in his ability to think.

The person with an inferior disposition learns to dislike himself, and consequently believes that others do not like him either. He or she often becomes a perfectionist, which is the path to a very unsatisfying, frustrating, and unhappy life. The person predictably never quite makes the grade, regardless of how hard he or she may try. The secondary mental states of an inferior disposition are depression, discouragement, emptiness, loneliness, insecurity, jealousy, hatred, envy, etc.

The third major tenuous mental state is fear. Not all fear is malignant. Instinctive fear is required for physical survival. Morbid fear is pernicious and is characterized by a slavish preoccupation with personal safety and well-being. An immoderate concern over securing (or maintaining) an admirable public image, a respected reputation, a high social status, good health, family welfare, material possessions, etc., may effectuate morbid fear. Morbid fear often arises when an exaggerated value or importance is assigned to these particular objects. The motivational belief is that the procurement of these objects will provide security. The person’s perception, however, has become distorted. Consequently, the threat of loss or damage of these objects may be paralyzing, and even incapacitating. The secondary mental states of fear are depression, insecurity, suspicion, panic, etc. Fear is also the essential component of various neuroses, such as, hysteria, phobia, and paranoia.

These three major tenuous mental states–guilt, egoism, fear–may may be situational or chronic. If they are situational, then their duration is temporary, if handled appropriately. If they are chronic, then professional counselling may be required in order to discover and examine the causative factors. In treating anxiety (we shall say more about this shortly), the determinative mental state should be confronted and fully explored. The psychic tension is mitigated through the exposure of its underlying cause(s). In exploring the underlying cause(s) of anxiety, the antecedent perception(s) of any given mental state should be examined. One’s mental perception determines the particular mental state which is responsible for ensuing anxiety. The personal interpretation of a situation/set of circumstances effects a corresponding mental state. For instance, a person may notice after a business meeting that a colleague is looking askance at him. The colleague’s facial expression may be totally innocent and unself-conscious. However, this person, especially if he is generally suspicious and naturally sensitive, may interpret this facial expression as antagonistic. As a result of that faulty mental perception, the person may then feel guilty and rejected. He may then begin to scrutinize himself minutely, reflecting upon his present relationships and questioning his past deeds and actions. If this fallacious thinking persists, this person may eventually become depressed and anxious.

Hence, generally speaking, anxiety must be managed indirectly. For example, a person may suffer from a rejection syndrome. As a result of the psychic conflict, he may find himself continuously anxious, completely unaware that the anxiety is the result of this particular psychic conflict. The sufferer must come to realize the relationship between the psychic conflict and the anxiety. Further, an adjustment of perception or a reframing of interpretation is also critical in correcting emotional disturbances. Adjusting personal perceptions, or reframing personal interpretations, does not result in a masking or denial of the truth of the given situation, nor does it result in a subtle form of self-delusion. Mental adjustment or psychic reframing simply allows for the achievement of a right perspective in order that there may be proper understanding. The ultimate goal is to learn to think clearly and correctly.

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The Management of Anxiety

In the management of anxiety, as with other emotional disturbances, there are different schools of thought. Various therapists advocate some form of behaviour modification, such as, relaxation training, thought-stopping, modeling, and behaviour rehearsal. These techniques may prove partially helpful, but an obvious deficiency with behaviour modification is that the perception(s) and mental state that engender the anxiety may not comprise the fundamental focus or consideration in the treatment. Treatment must be primarily cognitive, not behavioural. The behavioural is usually secondary and concomitant.

Some direction for the management of anxiety has already been furnished above. Further elaboration and suggestions are now offered. As already argued, anxiety is dependent upon one’s mental state. Therefore, management for anxiety must begin with a confrontation and analysis of the mental state responsible for the anxiety. This approach, of course, will include a consideration of one’s perception and interpretation of the situation(s) occasioning the mental state.

First, confrontation involves self-consciously addressing one’s thinking. It consists of self-consciously turning inward on one’s thoughts and observing them in as objective a manner as possible. It is seeking to identify the commensurate thoughts of the experienced anxiety. For example, an aspiring young minister may become extremely anxious days before he is to preach. This anxiety may be more than simple “stage fright”. His mental state, though unconsciously recognized (which is often the case), may be one of fear. He may be fearful of not being impressive; fearful of rejection; fearful of appearing inadequate. Confrontation is the mental act of being honest and courageous with oneself.

Analysis is a more complex process than confrontation. It involves the critical examination of one’s mental state with a view to the understanding of its origin, justification, and validity. For example, in feeling anxiety, one may recognize that he is harbouring guilt. He should ask himself why he is experiencing guilt or what has occasioned this guilt. It may be that he didn’t shake a fellow church member’s hand on Sunday or that he asked a rather simple question in the economic’s class. He then should ask himself whether it is right to feel this guilt, whether he really committed a wrong. In the first case, he may not have had a real opportunity to shake the member’s hand and thus should not feel guilty. In any event, he is not obligated to shake the person’s hand every Sunday.

Hand-shaking is an expression of spiritual fellowship and not one of mere religious duty. In the second case above, he may have asked a question to which he didn’t know the answer in order to clarify a point or enhance comprehension, and thus he should not be concerned about other peoples’ personal evaluations. He apparently is seeking to learn and grow. In the two cases cited, the person probably shouldn’t feel guilty. Next, he should ask himself what would have been the proper way to perceive and interpret the situation (i.e., the reasonable, objective way). In these two cases, the guilt is false and thus should be rejected. His thinking is faulty. His mental state is morally unjustified. So, analysis involves a close and intense investigation of the dynamics underlying and shaping one’s mental state in order to evaluate the propriety of such a state. The origin of such a state may find its roots in some childhood experience, rendering analysis complicated, and professional help may be needed at this point.

Analysis allows one to assume a particular mental position (an objective one) in order to correct a tenuous mental state which has arisen. Often when one confronts his or her thoughts and recognizes the commensurate thoughts of the experienced anxiety, he or she simultaneously recognizes the origin of the mental state (if the anxiety is situational). Hence, in this two-fold process of confrontation and analysis, it would be beneficial for the sufferer to discuss his or her anxieties with a close friend or with a competent associate. Honest, transparent communication is very therapeutic.

This exercise of ‘confrontation and analysis’ should be viewed as a special kind of cognitive procedure, namely, self-examination. This procedure allows for an object-subject relationship to be established between the sufferer and the anxiety (with its causative factors). The sufferer, rather than remaining indistinguishably one with the anxiety, being “caught up” by it as it were, is able to stand over and against it. This psycho-positioning in itself diffuses some of the force of the anxiety, but more importantly, it initiates a dissipating mechanism. The sufferer should become ‘the watcher’ or ‘the observer’. The sufferer is now able to become somewhat emotionally removed from the experience itself, establishing a quasi-objective situation in order to evaluate the validity and origin of the anxiety itself, as well as the justification for the occasioning situation giving rise to such anxiety.

This “objectivizing”–moving from a subjective relationship with respect to the anxiety (and its occasioning situation) to a quasi-objective relationship–is critical for the effective treatment of anxiety. Ignorance simply perpetuates the condition, and may even intensify it. Self-understanding is at the core of mental health. Only on the basis of self-understanding can the edifice of self-adjustment solidly stand. The emotive is secondary; the cognitive is primary. The emotions merely reflect or express thoughts and perceptions. Emotions are not isolated and independent entities. They are necessarily dependent upon how and what one thinks. Treatment, therefore, must be primarily cognitive. Emotional disturbances must be treated indirectly, by directly treating one’s cognitive state.

Accordingly, with the stages of ‘confrontation’ and ‘analysis’ achieved, the stage for ‘transformation’ is set. In order to overcome anxiety, one needs a change in his or her thinking patterns and attitudes. The ancient New Testament counsel of St. Paul underscores the validity and benefit of this point. He writes, “Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things. The things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you” (Phil 4:8,9).

This mind transformation, particularly in reference to anxiety, also entails cultivating a proper mind-set. This mind-set is characterized by two perspectives. First, there must be a present perspective on issues. Many anxieties stem from the assumption of a future perspective which is conducive to uncertainty and doubt. One should focus on the issues and challenges of any current day, and try not to overly focus on, and worry about, future days (which does not discount the need for proper planning). One must discipline himself to train his mind to be currently-focused, though future-aware.

Second, one should try to cultivate a more universal perspective. One should examine, analyze, and assess matters and events within the larger scope of the ‘global village’ and the ‘collective consciousness’. Narrow-mindedness and an unreasonable preoccupation with personal details typically provoke anxiety. Excessive attention given to life’s details, failing to evaluate them within the larger setting, results in a misconception of what constitutes real value and true significance.

In addition to the preceding remarks for the management of anxiety, there are some practical steps which may be adopted in order to maintain control over anxiety. First, changes should be made concerning the anxiety-provoking situation(s). For instance, if one is anxious about arriving at work on time, then the clock should be possibly set 30 minutes earlier. Second, a list of daily duties and responsibilities should be made, preferably with the more exacting and demanding duties listed first. One should list only what he or she believes may be accomplished that day. Third, there should be a schedule of periodic breaks and recreation times for each day. Even walking briefly outdoors can be invigorating. Fourth, sufficient sleep each night is required. A healthy body contributes to a healthy mind. Fifth, a program of regular exercise should be adopted. Physical exercise is paramount. Exercise advances stamina and stability. Sixth, one should learn to “talk through” his or her frustrations and problems with a close friend. Again, honest, transparent communication can be quite therapeutic. Seventh, vacations should be taken regularly, and they should be a complete change from daily routine. Eighth, regular medical check-ups should be scheduled. Anxiety can have a biological or chemical basis. Ninth, one should adopt the practice of listening to melodious music. The right kind of music has a soothing and beneficial effect. Tenth, one should develop a good circle of friends. Learning to socialize has psychological benefits and rewards. One acquires a sense of belonging. Also, a good support system is indispensable for emotional well-being. Eleventh, a hobby should be undertaken. Interest and enthusiasm release positive and well-directed energy. Twelfth, eating nutritiously and healthily may help mitigate anxiety. Along with organic foods, one should consider such supplements as vitamins B and D, omega 3 fatty acids, and such minerals as calcium and magnesium. Herb teas, like chamomile, may also prove supportive.

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