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13 Best Strategies to Manage Anxiety

13 Best Strategies to Manage Anxiety

Anxiety is one of the most prevalent mental health disorders affecting daily life. Many people deal with anxiety and chronic stress and experience symptoms like agitation, nervousness, chest pain, and a racing heart. Over 18% of people in the country deal with anxiety disorders every year. In some people, an overactive thyroid might also cause anxiety disorder. Below are some of the best management options to keep anxiety in check.

Scheduling a worrying time
It may seem odd, but health experts recommend picking a worrying time when you can think about all your fears on purpose. You can spare thirty minutes of your time to identify things that disturb you and have your worry session. Try doing the same every day at the same time. Do not think about the what-ifs and focus only on the things that trigger your anxiety.

Indulging in mindfulness
When you feel anxious, you may spend a significant amount of time around the day thinking about all the anxiety-provoking thoughts and ideas. When you become mindful, you learn how to concentrate your attention and bring it back to the present moment, unhooking from all thoughts that may trigger your anxiety. Today, mindfulness is becoming popular as people realize how beneficial it is. You can find different resources to formulate a mindful practice.

Meditate
When you meditate, you slow the racing thoughts. Hence, it is easier to manage your anxiety and stress levels. Different meditation styles, for instance, meditation and mindfulness during yoga, can be helpful. Mindfulness elevates your mood and keeps anxiety in check.

Cognitive therapy
In cognitive therapy, a person must shift their focus onto changing the beliefs and the thinking patterns associated with anxiety or those that trigger it. For instance, if you have a social phobia that aggravates your stress, it worsens further when you feed your brain negative thoughts like ‘Everyone thinks I am a misfit.’

Mainly, the basis of this therapy is that your beliefs start the thoughts, which trigger feelings and generate behaviors. To understand this better, here is an example-

Suppose you are a person who believes that everyone must like you for you to feel worthwhile. Therefore, if someone turns away from you while chatting, you will automatically think, ‘Oh, this person dislikes me.’ It will trigger your anxiety.

With cognitive therapy, you indulge in reality testing, self-talk, cognitive restructuring, cognitive challenging, and attention training. It involves challenging unhelpful beliefs and fears, monitoring your self-talk, and examining the reality of the negative feelings.

Getting adequate sleep
It is easier said than done. Sleeplessness and anxiety are interrelated. Insufficient or poor sleeping patterns can worsen anxiety symptoms, which makes it challenging to stay asleep or even force yourself to get some sleep. If you fail to get adequate sleep, you must consult a doctor about the easiest ways to rest better.

Attending group or individual therapy
You can seek therapy in all styles and forms. It offers some invaluable tools for anxiety management. In individual therapy, you interact with a professional directly and discuss your anxiety issues. Individual interventions can help you cope with it better.

On the contrary, group therapy can also be effective because you will be in a room full of people who are experiencing the same issues as you. They understand what you go through and can help you deal with it better.

Using aromatherapy
Aromatherapy can be carried out with the help of a candle, incense, or essential oil. Natural scents like sandalwood, chamomile, and lavender can induce a soothing effect. In addition, aromatherapy triggers receptors in the brain that can help relieve anxiety symptoms.

Distracting yourself
In some instances, one of the easiest ways to manage anxiety is to focus on things other than anxiety. Indulge in some household chores, speak to a friend or a close family member, or engage in an activity or hobby you love. Alternatively, you can also-

  • Watch a movie
  • Read a book
  • Meditate
  • Pray
  • Go for a walk
  • Indulge in a physical activity
  • Do some creative work like writing, painting, or drawing
  • Dance or sing

Getting physically active
Exercising is an excellent way to eliminate all the stress and anxious energy in your body. Hence, it is a beneficial anxiety treatment. Exercise burns the stress chemicals and relaxes your mind and body. You must indulge in these physical activities at least three to four times every week. Try different forms of workouts to avoid boredom.

Trying out time management strategies
At times people feel anxious when they have too much on their plate. It might involve health-related activities, professional commitments, meeting friends and family, and finding time for their hobbies. Therefore, you must have a plan and learn to manage everything in your schedule.

It is easier to focus on one task at a time with effective time management strategies. For example, you can use online calendars and book planners to manage your time better. Also, breaking overwhelming tasks into smaller and manageable steps can make things look achievable and keep anxiety in check.

Being assertive
When you are assertive, you know how to communicate your feelings, needs, desires, opinions, and beliefs directly and honestly without hurting anyone’s feelings deliberately. However, someone who experiences anxiety might find it challenging to be assertive as they wish to avoid conflict or believe they have no right to speak up. But, relating passively to someone can trigger anxiety and lower your self-confidence. Therefore, behave assertively, as it will also boost your self-esteem.

Laughing
Sometimes, one can keep anxiety at bay through a simple task like laughing . When you laugh, your body releases endorphins and lowers stress hormones like cortisol, dopamine, and epinephrine. Moreover, laughing also helps you destress and recenter while simultaneously letting go of your anxious thoughts and feelings that may intervene with your happy life.

Trying deep breathing
Practice focused breathing for four counts. Here, a person should breathe in and out four counts each for five minutes. Even when you breathe, your heart rate slows down and calms you down.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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Foods to Eat and Avoid After Dental Implants

Dental implants are a major surgical procedure. Hence, you must take the necessary post-operative measures to ensure a speedy recovery. One of the first things you will feel after the surgery is hunger, as dental implants demand abstaining from food for six hours since the procedure temporarily impacts your chewing ability. So, you must adhere to selective foods and avoid some, especially for two weeks. Therefore, here’s a list of foods to eat and avoid: Foods to eat Smoothies In the initial days post-surgery, you may be unable to chew your favorite food. So, the next best thing is drinking it as a smoothie. Smoothies are wholesome and tasty meals. You can make them with whatever vegetable or fruits you like, ensuring they have a high nutritional value and are rich in vitamins. Muffins You might be unable to eat the muffins on the first or the second-day post-surgery, but after the initial few days, you can easily enjoy a good muffin. They are easy to chew and are very delicious. Hence, they can be an incredible snack or breakfast option following dental implant surgery. Potatoes They are versatile and soft. You can prepare them in different ways. So, even if you eat the same ingredient, you will not get bored. Moreover, you can enjoy potatoes in various recovery-friendly ways, like in boiled form or mashed. While preparing the potatoes, ensure they are as soft as possible to reduce chewing. Mashed potatoes are an excellent way to meet your protein requirement and taste delicious. If you like, you can cook them in gravy to make it a tasty option. Dairy products Dairy products like yogurt and cheese demand a little chewing, but they can be excellent for oral health. They are a must-have for someone adapting to life with dental implants. If salads do not suffice your appetite, you can include milk, cheese, and yogurt on the side. It can be an excellent way to have something delicious in your meals without irritating your gums or causing damage to the new implants. Soups and broths They are a phenomenal inclusion in your meals post-surgery. They are rich in nutrients and are easy to eat. In addition, they also help accelerate the recovery process. But, when eating the soup, let it cool down because the hot soup might trigger some irritation in the affected area. Oatmeal It is an excellent meal after surgery. You can effortlessly eat it as it does not require significant chewing and is also delicious and healthy. Beyond its many health benefits, oatmeal is also good for your teeth. They have a texture that is easy to wash off and overall low sugar content. Hence, the possibilities of oral infection are less after eating oatmeal. Water In the post-operative recovery phase, it is essential to be continually hydrated. Hence, you must consume all the water your body needs. Whether you feel thirsty or not, do not forget to drink at least one to three liters of water, especially during the initial twenty-four hours post-surgery. Soft foods Soft foods like peaches, bananas, and berries are rich in vitamins and delicious. So, you can eat them whole or add them to your smoothie and enjoy them after the surgery. Cooked vegetables Vegetables are a good pick for your overall health. However, harder vegetables might irritate and demand massive chewing. Thus, we recommend cooking the harder vegetables to make them easy to chew and bite into. For instance, you can steam or chop carrots and enjoy them as a sweet snack. Alternatively, you can steam squash and broccoli and relish a healthy side. Foods to avoid Sticky foods Avoid sticky foods like toffee apples, gummy lollies, and caramel, as these can stick to your implants and inflict damage or cause discomfort. Though rare, the sticky foods attach to the implant tightly and start pulling at the crown. It may loosen the crown, which is something you may not want. Sugary foods They are a leading cause of tooth decay. Hence, not only those who underwent a dental implant but everyone, in general, should be mindful of their sugar intake. Even though you can eat sugary foods after dental implant surgery, it should be followed up by flossing and brushing immediately. These steps help prevent any negative repercussions that sugary foods might inflict, such as gum diseases or tooth decay. Crunchy foods and hardy candies Crunchy foods like tortilla shells, popcorn, raw vegetables, nuts, seeds, hard candies, and popcorn should be off your list for a few days after the dental implant surgery. Even though your doctor recommends eating colder foods to soothe your teeth and gum, chewing on ice is not an option. Hot and spicy foods Avoid spicy and hot foods like peppers, hot coffee, tea, soups, or anything spicy after the surgery because of their high acidity content. If you crave hot beverages, please ensure that you consume them lukewarm and not hot. But, it is best to avoid spicy foods as they can trigger bleeding in the gums and cause problems at the surgical site. Chewy or tough foods These foods demand a massive jaw movement, which can be discomforting around the implant site. Moreover, chewy foods also get stuck in dental implants and are hard to wash off. It might result in an infection; hence, avoid them. Some such foods include dried fruits, steak and jerky, bread with a hard crust, and fibrous vegetables like asparagus and celery. Bottom line Typically people get dental implants to enjoy their favorite food sans any pain. But, to get to the stage where you can relish what you like, you must follow some post-procedural food guidelines. After surgery, you must opt for soft-textured and nutrient-dense foods. Soft and healthy foods support recovery and help avoid discomfort. So, use your guide above and accelerate your recovery process.

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Dental implants are a major surgical procedure. Hence, you must take the necessary post-operative measures to ensure a speedy recovery. One of the first things you will feel after the surgery is hunger, as dental implants demand abstaining from food for six hours since the procedure temporarily impacts your chewing ability. So, you must adhere to selective foods and avoid some, especially for two weeks. Therefore, here’s a list of foods to eat and avoid: Foods to eat Smoothies In the initial days post-surgery, you may be unable to chew your favorite food. So, the next best thing is drinking it as a smoothie. Smoothies are wholesome and tasty meals. You can make them with whatever vegetable or fruits you like, ensuring they have a high nutritional value and are rich in vitamins. Muffins You might be unable to eat the muffins on the first or the second-day post-surgery, but after the initial few days, you can easily enjoy a good muffin. They are easy to chew and are very delicious. Hence, they can be an incredible snack or breakfast option following dental implant surgery. Potatoes They are versatile and soft. You can prepare them in different ways. So, even if you eat the same ingredient, you will not get bored.

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