Self-care, Yoga, Meditation, Stress, and Anxiety relief. Learn how to manage stress and anxiety through self-care, stress management, meditation and more.
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This is my ever first round-up, and what better way to start a new year than tracking progress, growth, and goals. That’s why I’m super excited … 25 Life-Changing Habit Tracker Printable Read More » The post 25 Life-Changing Habit Tracker Printable appeared first on Unwind...
This is my ever first round-up, and what better way to start a new year than tracking progress, growth, and goals. That’s why I’m super excited to share with you these 25 different habit tracker printables.
All of these wonderful printables are all free, just follow the link below the image of the one you like.
Let’s start off the new year right by creating a plan and tracking it!
Using a planner is so great because it’s so customizable to your needs.
You can use it to track bad habits, good habits, habits you want to change, and more!
It’s like having a mini journal you can use to help remind you of important tasks, or things you need doing.
If you loved these 25 powerful habit tracker printables, why not share them with someone else.
It’s simple, just click on the share button below or on the side and save the image above it to your favorite social media platform.
This way you and anyone else looking for the best FREE habit trackers can easily find them.
Also check out these 8 habits you should stop doing to reduce stress, anxiety, and increase your productivity throughout your day!
One of the worst things when dealing with anxiety is the sleepless nights, this is coming from personal experience. That’s why I created this list … Best Way to Sleep With Anxiety Read More » The post Best Way to Sleep With Anxiety appeared first on Unwind...
One of the worst things when dealing with anxiety is the sleepless nights, this is coming from personal experience. That’s why I created this list of the best way to sleep with anxiety.
In my case, my anxiety came from me feeling like I wasn’t productive enough in the day and it kept me up many nights.
I want to keep this short and sweet because I know that the real nuggets of gold in this post are below this section. But it’s still important to know why anxiety affects your sleep.
Now, sleep problems caused by anxiety aren’t limited to people with diagnosed anxiety disorders.
In fact, I have suffered from sleepless nights due to my anxiety.
And while most that know me, know I’m pretty carefree and easy-going, there are nights where I’m just anxious about something.
Half the time I don’t even know what I’m anxious about.
For me, the more anxious I am about sleep, the less I sleep making me more anxious about not sleeping.
Like a big loop. My mom calls it “Active Mind” but in Spanish.
But below are by far the best ways to sleep with anxiety that I have found.
I love watching Youtube videos on my phone as I fall asleep. Something about it just helps me relax, maybe it’s the light, the background noise or both.
While it does help me relax it also keeps me up, giving my mind a higher chance to worry and have even less sleep.
And it’s worse on nights when I’m anxious, I just stay up longer and sometimes only get 2 hours of sleep.
But I found for me and most people, if I put my phone away, especially somewhere inconvenient, I fall asleep faster. The same goes for watching TV.
Research has shown that blue light found in most electronic stimulates that part of your brain that keeps you up.
If you also find it difficult to fall asleep because of your phone, hide it. Yup you heard me right.
Put your phone in a drawer or out of the bedroom entirely. This will hopefully stop you from using it at night.
If I can make it annoying to get my phone it’ll help me resist the urge to watch videos, it might just be exactly what you need as well.
While meditation can be a wonderful thing to practice before bed, that’s not exactly what I’m talking about here.
What I’m referring to when saying clearing your head-space is the area around you when sleeping, this includes the bed, nightstand, even the floor.
When going to sleep you want your bedroom to be inviting, a place of peace and quiet where you can lay your head and rest.
Not filled with anything that can lead to worries of concern. Personally I don’t have much on the nightstand next to my bed, just a few books and miscellaneous items.
Since I brought up meditation, I figured why not touch on it just a bit. But ill keep it short and sweet since I talk about meditation a lot at Unwind Therapies.
I personally don’t meditate as much as I should honestly, but that doesn’t mean it isn’t a great way to clear your head.
In fact its probably one of the best ways to do so!
So if you are interested in learning a quick meditation, I wrote a guided step-by-step meditation routine for reducing high blood pressure.
Even though it was written for dealing with high BP, the beautiful thing about meditation its that it’s universal. So definitely give it a read!
Most people find they sleep best when the temperature in their room is between 65 degrees and 75 degrees, but everyone is a little different.
I can’t sleep in a hot room. My body enjoys sleeping in a cooler room, it also really lets me enjoy the warmth of my sheets.
If I’m too hot I start tossing and turning, contemplating if I want to take my feet out of the sheets, but then I get paranoid something is going to grab them, leading to anxiety and a bit of fear.
So yea, I stick to a slightly colder room and get warm and cozy under my protective sheets.
While I have never tried using a weighted blanket, a lot of people use them because of the reasons I stated above
The weighted blanket can help you feel secure and safe, which helps calm you down and let you finally rest.
This is one of the first things I got rid of as soon as I could. I used to have this little clock on my nightstand that I used as an alarm.
But I quickly noticed that on nights I couldn’t sleep, I would look over to the clock and check the time.
Then after what felt like 10 minutes, I would check it again. To my surprise, only a few minutes passed.
If I was anxious about the next day, this became my worst habit. I couldn’t sleep because I was worried, then seeing the time go and me still awake gave me more anxiety.
So if you can, I would recommend getting rid of most clocks in your room. And the clocks you do keep, move them somewhere you cant actively look at.
Kind of like the first tip on phones, as the old saying goes, out of sight out of mind.
Routine, routine, routine. Got it? Good.
I can’t stress this enough when managing anxiety one of the best things you can do for both your mental and sleep is a routine.
Your body loves routine, its practically in our DNA. The more you do something the more consistent and effective it becomes.
Make a habit out of going to bed and waking up around the same time. Both your body and circadian rhythm will thank you for it.
This is something I also have personal experience with and realized about myself before I learned others actually also do for better sleep.
Most people force themselves to stay in bed and hope they’ll get tired and fall asleep. But you soon find out that the more you force it the harder it gets.
I hated it when I laid there and couldn’t sleep. I would be in bed for 2 hours and still not asleep. My mom called it having an active mind.
So what did I do? When I went to bed and 10 minutes have passed and I didn’t feel tired or sleepy, I got up and started writing.
Working on Unwind Therapies helped me sort of get all my thoughts out and also made me feel productive because I was working on something I’m pursuing as a career.
This is how I was able to reset myself.
If you don’t fall asleep within 20 to 30 minutes, get up and go to a different room.
You can do some light yoga, meditate, or read a book. Just try to stay away from anything electronic or you might stay up even longer.
The second thing I most promote is journaling. It’s such a great tool to use for managing anxiety.
My mom is a perfectionist and even though I’m not one per se, some of her perfectionist characteristics live in me.
This perfectionist side of me shows itself when I’m working on this blog. It causes me worries and anxieties every now and again.
But blogging has totally helped me when it comes to sleep. To me writing a new post feels like a journal entry, It helps me clear up my mind and focus it on something productive.
I especially use it on those nights when my mind is off its rails.
I tell my mind, you are not keeping me up tonight. And if you are we are working, dammit!
If anxiety is what is keeping you up, my logical brain is telling me that managing your anxiety is the solution to your sleepless nights.
So try journaling or a planner (Habit tracker is a perfect example of one) even writing a few things to do the next morning.
Let me know if any of these tips helped you, and also check out the “Breathe” anxiety workbook above.
It has everything you need to get started with managing anxiety through journaling.
Self-care is an important part of anyone’s life, especially for people with many responsibilities such as mothers, caregivers, and nurses. The non-stop caring and nurturing … 10 Self Care Ideas For Busy People Read More » The post 10 Self Care Ideas For Busy People appeared first on Unwind...
Self-care is an important part of anyone’s life, especially for people with many responsibilities such as mothers, caregivers, and nurses.
The non-stop caring and nurturing for those around us can make you completely forget about yourself, eventually leading to a buildup of stress.
During the holiday season especially, the hectic wrapping of gifts, the never-ending to-do lists, the gift preparations and making sure you’ve got everything organized can take its toll on you.
It’s easy to neglect and forget about yourself. So it is important to squeeze self-care into your routine to make you feel alive.
When I do take out the time, even if it’s 10 minutes, self-care gives me a boost of energy and makes me ready to tackle the next part of my day.
So caregivers, do not neglect self-care because those 10 minutes of self-care can do a world of good to your mental health.
Here are 10 ways you can add some much-needed self-care to bring yourself back from your hectic routine!
Nothing beats a cup of something hot, be it chocolate, coffee or tea. Its especially appreciated during the colder seasons.
All three of these drinks are so good at boosting your mood, especially coffee and tea because of their caffeine contents. And tea has extra anxiety and stress-fighting properties.
So take some time to treat yourself with a warm cup of stress relief and sip those worries away. Take 10-15 minutes somewhere quiet and from all distractions, that includes your phone as well.
There is something very soothing about candles, especially the way they brighten up the ambiance of any home.
If you take out the time to create an atmosphere, even if it’s just lighting your favorite candle, those few minutes of relaxation time will be just what you need during this holiday season!
This is also one of those perfect gifts you can get for any loved one or family member, especially if they are into scented anything.
It can be difficult to read a book to relax, especially with everything going on during the holiday season. So, why not listen to a podcast instead, they are super informative, fun and it can be completely hand-free while listening to it.
You can do other self-care practices along with it, maybe something on this list, hint hint!
A face mask can really make your night feel like the highlight of the day. It only takes 10 minutes to make your skin glow and I help you feel confident and more joyful.
During this time you can enjoy some music, scented candles, podcast, etc. It really is the perfect way to end any night!
It’s also a great gift to give someone, that’s why its part of our must-have 31 gifts for self-care.
Exfoliating your body peacefully and thoroughly can be a surprisingly enjoyable experience. Add some candles and/or bath salts for ambiance and aromatherapy.
Christmas time can be perfect for treating yourself and taking out 10 minutes out of your day to use your favorite exfoliants and have a peaceful bath!
I recently came across wax melts, and let me just say I absolutely love them! Aromatherapy has such a relaxing and calming effect and I recommend everyone try it.
It might sound so simple, however, the simpler things are for me the more I enjoy myself and getting it into my self-care routine.
Wax melts also leave your home smelling absolutely amazing, they even have holiday season scented ones.
When you are running around doing errands, shopping, and setting up for the holidays, you can lose a part of yourself very easily.
It’s important to nourish yourself and your soul with creativity and art. My family is very into arts and crafts and painting.
Anything from sewing, knitting, painting, writing poetry – whatever works for you. Make the time, even if it’s just 10 minutes, and add it to your self-care routine for the day.
Skincare is essential to nourish yourself and feel confident as part of your self-care. Fun Fact our skin is the largest organ of our body, I know crazy. So taking good care is not only enjoyable but also healthy for you.
Treat yourself this Christmas to some luxurious skincare products. Make it a gift from yourself to you or you can also gift it to a loved one or family member.
Now, this doesn’t sound anything like a self-care tip, but the point of self-care is to help you relax, be at peace. Believe it or not, a hot meal can sometimes be all you need.
Sometimes when you are busy scrambling all over the place it can be hard to even get a meal in, let alone an enjoyable one. So take some time out to cook for yourself something tasty.
Gratitude is a very important part of self-care and happiness. It’s even a tradition during thanksgiving for most families, telling each other what they are thankful for.
But in this social media age, we have become disconnected with both ourselves and our own families.
This disconnect can have a seriously negative impact on your mental health and self-care routines. It’s important to make a gratitude list every so often, in which you write down 10 things which you are grateful for.
Here is one more extra self-care practice anyone can add to their list. Getting sleep has not only been proven good for our health and bodies but also our mental state.
If you want to learn how to sleep even when dealing with anxiety, I wrote a 3-minute read that has some amazing tips for getting some good quality sleep!
There’s no present more valuable to someone than the gift of some quality stress-relieving me-time. If you are looking for self-care package ideas, this list … Amazing Self-Care Package Gift Ideas Read More » The post Amazing Self-Care Package Gift Ideas appeared first on Unwind...
I talk about journaling a lot here at Unwind Therapies, and for good reasons. It’s the perfect place to let out everything you’ve been holding in without fear of judgment.
You can do it with a diary, planner, or even a workbook. Whichever you choose for you or for a friend, they will be well on their way to happiness.
There’s nothing more thoughtful and personable than a jar full of handwritten notes from a loved one.
So Pull out your crafting kits and prepare for a little fun DIY project for a friend. But if you’re short on time, you can get this cute “Jar of Smiles“.
It’s pre-made with all the positive affirmations anyone can need, and you can always fill it up with your own personally made notes.
One of the cutest gifts to give to someone is a ready-to-bake cookie kit, with all the ingredients to make their favorite cookies in little cure mason jars.
This takes away the hassle of preparing the ingredients and looking up recipes. Especially during the holiday season.
Now, this gift is a little out of the box, but if you have a friend who wants to learn meditation or is actively trying to learn this is perfect.
Buying a mindfulness course completely cuts all the wasted energy trying to learn meditation from youtube.
My suggestion to beginners is to learn meditation from an experienced teacher. While they may not answer all your questions, you can at least get some.
If you or your loved one prefer being out and about, how about a little trip. And while you’re at it why not make it a self-care trip.
BookRetreats.com has so many unique trip opportunities and its one of the most popular sites for booking Meditation retreats, Yoga retreats, and Detox retreats.
Add one of these trips to your self-care package ideas list today!
No better way to remind someone to stay positive than with their morning coffee!
This motivational “You’ve Got This” mug can be someone’s constant reminder to be confident and happy.
York peppermint chocolates are my favorite, and one of my favorite fun ways to relieve stress at work and at home.
The chocolate itself is stress relieving, the peppermint provides a burst of minty energy.
Perfect for those who love this combination.
Visual reminders to stay positive can be really powerful.
They are a great way to lift anyone’s mood, so why not gift someone this “Remember Why You Started” wall print with a motivational quote.
Do you like quotes? How about small little cute boxes? better yet all of the above.
This is a perfect gift for anyone that checks of any of these ‘boxes’ above, get it, its a pun. One of my favorite self-care package ideas for sure.
While I mostly focus on mental health, self-care is also part physical. I personally get the best of the best when it comes to a gift for myself or loved ones.
So getting a premium skincare package just seems like the logical choice, especially for someone I care about.
Treat that special someone right with “Dr.Perry’s Skincare Package“.
Candles can be hit or miss with me, but aromatherapy is one of my favorites. I personally use it a lot in my massage business.
Why not have some warm inviting scents in your room to improve your mood and add to the relaxation.
Doesn’t a warm, fragrant scented, bath sound lovely? Most people already use warm baths and bath salts for self-care. And they also add them to their list of self-care package ideas.
I think its time you or a friend get introduced into one amazing self-care practice. SpaLife Bath Salts are my favorite, why not give them a try.
Tea has so many benefits to our health so its no wonder it’s on this list. And it’s one of the lower cost gifts on this list as well.
Set up some nice cakes, cookies, and treat along with an assortment of teas. From green tea to chai, rooibos red tea, and even ginger tea.
This is the best self-help book for people wanting to improve their lives. And it’s one I personally received as a gift.
So I can tell you from personal experience “You Are A Badass” is an amazing gift to give.
Everyone loves chocolate!
You’re guaranteed to win the best gift of the year with a Luxurious Chocolate Box. They are so perfect you might just have to buy another one for yourself!
Encourage a loved one to stay hydrated with this thoughtful water bottle. It has helpful reminders for them on how much water they need daily.
This is especially important for anyone trying to reduce stress, weight loss, problems with headaches, and staying overall healthy.
Sleep is so important for not only energy levels but also stress, memory, growth, and overall mental health.
If you suffer or a loved one suffers from sleepless nights due to anxiety, I have just the thing.
We wrote a short 4 minute read on how to not only get some sleep but 5x better sleep even when anxious.
We spend so much of our time looking at our phones, using them, playing with them. So why not use them for self-care too?
Get a loved one any of these inspirational phone cases, so that every time they look at their phones they are reminded of your love.
While I don’t personally have experience with these gummies, they are all the rave with my mom and sisters.
My mom even said they helped her clear up little bald spots on her head, so I know she’s a happy customer.
If your friend loves to maintain their hair, nails, and skin, buy them “Nature’s Bounty Hair & Nails Gummies“.
How about something that’s both tasty and stress relieving? Well, these gummies are it!
They are wonderfully tasty, you’ll probably eat the whole lot if they weren’t supplements. These make for wonderful office gifts for a friend.
“Olly’s Stress Gummies” come in a small bottle, making super easy to travel with and are a treat to eat.
Creating a panic attack treatment at home may seem like a challenging task, but it can be very easy and straight forward. Let’s go over … Amazing Panic Attack Treatment at Home Read More » The post Amazing Panic Attack Treatment at Home appeared first on Unwind...
Creating a panic attack treatment at home may seem like a challenging task, but it can be very easy and straight forward.
Let’s go over how you can totally take back control of your life and say goodbye to panic attacks.
All the panic attack treatments below are all-natural and do not require the use of medication, but if you are on medication always check in with a doctor before getting off it.
Curing anxiety and panic attacks may almost feel impossible to accomplish, and you may feel that it’s something to manage all your life.
No matter how crazy you may feel at times, there is always a solution to every problem you can face. But to truly be free from anxiety and panic attacks we need to understand it first.
While anxiety and panic attacks are closely related they are not entirely the same thing. A large number of people can experience anxiety, but not all can experience a panic attack.
Anxiety can feel like you’re at life’s edge at times, and a panic attack can feel like you’re falling, and are continuously falling.
And while anxiety can affect anybody, from the mentally strong to the most athletic and healthy person, only some will experience a panic attack.
It can also range from mild anxiety to severe and constant feelings of dread.
Understanding yourself and how anxiety affects you personally is key to solving and unraveling yourself from its grasp.
That’s why I recommend journaling to anyone and everyone in some shape or form, it helps bring awareness to yourself and your body.
For some, the cure to their anxiety becomes obvious and really straight forward after journaling.
And it all comes down to changing your mindset. Your mind can be considered the root of all evil, but at the same time, it’s also the healing spring of life.
But what can I do for my anxiety? how do others cure their own anxiety?
One, be confident and comfortable. Two, never limit yourself and push forward.
Don’t let anything stop you from enjoying life.
I am making it sound easier than it really is, but once change happens things will start to slowly make sense.
Signs of having an anxiety attack can vary from…
Restlessness, Fatigue, Difficulty concentrating, Irritability, Muscle tension, Sleep disturbances, Becoming less social, Heart Palpitations, Sweating, Shortness of Breath.
In some cases, people can become depersonalization, a detachment from one’s body or mind. Often described by someone as if they are on the outside looking in.
Now panic attacks are different from anxiety and anxiety attacks. Panic attacks are a sudden surge of intense fear or panic that causes a wide variety of symptoms.
Symptoms like: heart palpitations, sweating, shortness of breath, dizziness, chest pains, fear of dying, hyperventilation, numbness, and tingling.
While the signs of having an anxiety attack are very similar, panic attacks are sudden and can happen anytime and anywhere without warning.
These symptoms arise with intensity and peak around 10 minutes and can begin to subside for some, but for others, they can last even 30 minutes.
Panic attacks are very unpleasant and frightening, so much so most people develop an intense fear of another or the next attack.
Having one isn’t something to be ashamed or embarrassed about, not everyone will experience a panic attack but most people will admit to feeling anxiety.
One thing many people don’t know is that panic attacks cant actually hurt you, in fact, the symptoms resemble that of a workout session.
And while this feeling is very real, these symptoms will always pass given enough time.
All of this is taught by Barry McDonough in his book Panic Away, you can check it out here.
Before anything else I personally want anyone reading this to keep this post as a resource or reminder and a way to stay accountable.
Bookmark the page, share it on Facebook, Pinterest or any other social media as a reminder and the reason you started. Or as resource for someone else to use.
Curing anxiety and panic attacks will take time and energy, and staying focused and motivated all the time is ideal but not realistic.
So when you need a source for inspiration, this post will be there. There are many ways to combat your anxiety, and while some may work, others won’t.
With a proper plan and strategy in place, anything can be accomplished. Even curing anxiety and panic attacks naturally and without medication.
If you do take medication for your anxiety it’s important to speak with your doctor first before getting off of it.
Sadly, many people have gone through years of unsuccessful treatments for ending anxiety and it due to the treatment of symptoms and not the root cause.
Treating the symptoms is just like sweeping dirt under the rug, the problem isn’t in sight but that doesn’t mean it disappeared, in fact, it’s getting bigger.
Making a natural and healthy panic attack treatment at home for yourself is also not very hard and complicated, and can be straight forward.
I even urge you to keep it as simple as possible, making it easier to stick with it even on those rough and tough days.
The first step in any treatment is knowing as much as possible about what is causing you harm or discomfort. The same can be said for solving the riddle that is anxiety.
Self-discovery is by far the most important step in my opinion when it comes to making a panic attack treatments at home
What causes my anxiety?
What are the signs of having an anxiety attack?
Why does this/that cause a reaction in me?
When am I most anxiety?
What foods do I notice causes me stress?
Who or what stresses me out the most?
When and where do I get panic attacks?
These are but a small few questions you should always as yourself and solve. They are like small puzzles that lead to a great treasure.
The mentality one has is so powerful that famous authors like Charlie Hoehn, author of “Play It Away: A Workaholic’s Cure for Anxiety“, wrote a whole book on how changing his mentality cured his anxiety.
Not only him but Barry McDonough also teaches about changing your mindset so that you change the way your body reacts to panic attacks and in the end curing it completely.
The mindset is very important, it can change the course of anyone’s day with the right mentality.
Here is one really amazing and simple exercise you can do that can really help in controlling your own panic attack.
Its called the 20-second rule.
Whenever you feel your anxiety or a panic attack coming, you tell your body it has 20 seconds to finish, nothing more.
Whatever you feel any bodily sensation you fear, say to yourself it must happen within that 20-second time frame, then it stops.
–If your heart is going to explode then it has 20 seconds to do so.
–Whether or not you are going to lose control, then your mind has 20 seconds to do so.
–Or, If you are going to faint – 20 seconds! But absolutely no more time than that.
You get the picture.
By setting a specific time frame you establish boundaries and control. If it were a poker game, you are asking anxiety to show its hand.
This works because it establishes a sense of control within your mind and body. Count nice and slowly, breath deeply, and don’t allow anxiety or panic attacks more than 20 seconds.
Count your way to freedom. Count your way to confidence.
Almost all of the best treatment plans have protocols, steps, or a plan of action if you will for getting something done.
That’s why journaling is one of your strongest tools in fighting back against anxiety and panic attacks.
At first, it may seem like writing things down isn’t really gonna solve anything. I am guilty of having this same thought and feelings about writing and journaling.
But the goal isn’t to just write for the sake of writing, there needs to be purpose and intent. Our purpose for writing is to help cure our anxiety, keep that in mind when journaling.
The intent is how things are going to get accomplished. There is one approach that I prefer and that is…
Observe, Label, Watch, and Move on.
She has amazing stuff and a lot of people think so too. You Can Get Her Whole Collection Here
This approach is used to gradually help you stop reacting with fear to the thought and learn to treat it them nothing more than weird thoughts.
Let’s go over each of these individually…
Observe: This is the first exercise. Here we take in what we are feeling in the moments of anxiety or panic attack. We don’t want to push anything away, we want to let it in.
Fighting these emotions and feelings is like fighting a heavy current. Constantly fighting against all of these at the end of the day just exhaust you and leave you defenseless for the next attack.
Become comfortable with these and let them flow through you. We are not trying to get rid of these thoughts, emotions or feelings because they will never go away fully.
Instead, let’s spend the energy on changing how we react.
Label: Labeling is where you can start writing. This can serve as an outlet for the emotions felt and a way to catalog events and experiences.
Using the 4 W’s (Who, What, Where, Why), write down your story.
Don’t let it get stale though and get creative. Draw graphs, or images, even rank experiences to best describe the different scenarios that cause these feelings to surface.
A little creativity goes a long way, and makes the process enjoyable and something to look forward to.
Watch: Always learn something new. This step might be hard because relieving past events may resurface those same emotions your writing about.
But learning from past experiences is what keeps us alive. Growing, understanding, and changing are necessary sometimes.
What could you have done differently, why did you react the way you did?
This is where we can start to see the change in both mentally and physically.
Move on: Finally we move on. Problems will keep coming your way in life, so why should we allow one thing to keep us at the moment.
I imagine it like a dam, the water level will just keep increasing with time. Eventually, if nothing is done the water will either spillover or crack the walls.
Now I am no nutritionist but I do know what an unhealthy diet and lifestyle can do.
Personally I can get pretty lazy, and prefer things nice and simple and the same thing can be said about my diet.
Drastic changes are not needed to have a positive effect on you, even one small change can make a huge difference.
Simple things like cutting back on meat, or adding more vegetables and fruits into meals can have long term benefits on both stress and anxiety.
Its sometimes so important doctors highly advise patients with high levels of anxiety that are prone to panic attacks to change their diets.
Now caffeine is not entirely bad for you. In fact, a little can actually perk you up and lift up one’s mood.
But it can also have negative effects on your stress levels. Stress can make anxiety and panic attack symptoms feel more severe and happen more often.
If it does affect you this way you can reduce your intake by drinking green tea or cut it out completely.
The same thing can be said about supplements, they can be great support but they shouldn’t replace natural sources of vitamins and minerals.
And while there are many supplements marketed towards stress and anxiety relief, it is also worthy to note that supplements are not FDA regulated, so careful what you buy.
Check out our list of best anxiety and stress supplements that are all-natural. Or if you prefer eating gummies I wrote this amazing review of the Goodbye Stress Gummies.
Learn how these small gummies can save you $2,000 a year in medical bills!
Green tea besides its smaller caffeine content is also great for helping you fight anxiety. It has many antioxidants and unique compounds.
There is so much about tea that can be covered, and if you’re interested, check out our post on using Green Tea for Anxiety!
One of the best things you can do for yourself when breaking out of anxiety and panic is having energy.
If you don’t have enough energy throughout your day, it makes it that much easier for anxiety and stress to grow.
If anxiety is keeping you up, check out how we here at unwind therapies tackle our anxiety and get the best sleep.
When it comes to self-care it’s about creating a lifestyle and not just a way to cope with the different symptoms.
Here at Unwind Therapies, we believe in creating lifestyles that both compliment you as a person and create the amazing life you want.
Make time for yourself, sometimes we can get caught up in the world, work, responsibilities, and we forget to take care of ourselves.
We forget to have fun and live a little, or even push it aside telling ourselves I will have time later. But then later never comes and you’re knee-deep in stress and anxiety.
Usually, meditation is one of the first things that is brought up when trying to manage or even create a panic attack treatment at home.
But why do people recommend it so much?
Honestly, I would have been the last person to even try meditation. If it was for this one class I took while learning massage therapy, I probably wouldn’t have ever tried it.
But that learning experience made me appreciate meditation and its power it has on creating that state of mind that helps you heal.
Especially mindfulness meditation, it helps you be aware of whatever it is that causes your anxiety. This is so important because it helps you understand yourself.
Even if you don’t meditate or don’t really consider trying it, be aware of when your mind is thinking negative or anxious thoughts and realizing that these thoughts are not beneficial.
Then, come up with different strategies that help you get out of these negative loops. Doing this will have a drastic impact on your feelings and emotions.
Be aware of what brings up these thoughts, make a mental note, then create and try different things to remove the thoughts or prove them wrong.
Sometimes all of these things can just seem very boring, repetitive, or maybe you’ve already tried them and it either doesn’t work or doesn’t last long.
This is why we should stay proactive and creative. I get bored very quickly of things so I’m always looking for new and exciting things to try.
Rituals sound like a very strong word, mysterious and a bit spooky. But they are just serious or actions you repeat to achieve something.
So something like making your bed in the morning can be a ritual for some.
The benefit of having a ritual in place can vary, but for some, it helps them bring more awareness into their lives, appreciation, and even confidence.
If you don’t know where to start, creating a morning ritual is a safe bet. Everyone wakes up and starts getting ready for their day, so its a perfect place to add in a small ritual.
Drawing is such a wonderful form of expression and not many people take advantage of it. You don’t need to be Picasso or anything, as long as you have fun with it.
Take me for example, everyone in my family has amazing drawing skills, yet I can barely draw stick figures.
But I personally enjoy it still. I love drawing simple trees and birds. They remind me of the future house I want and exploring nature. Though at times I can be a perfectionist.
Now if you’re not into drawing there are still plenty of ways to express yourself. There is limitless ways you can create a space where you can relief your anxiety.
Try creating music. Many people listen to music because of its effects on stress and anxiety. But maybe creating a song can help you relate and connect with others.
You can try pottery. While I have never done pottery it is something that looks very interesting and enjoyable.
These are a few simple activities you can do, but the point I’m trying to make is that there is nothing holding you back but you.
Don’t hold yourself back from just having good old fun, fun is universal and ageless.
Sometimes we can’t do everything ourselves and it’s totally fair to get help. Now, this isn’t always going to support groups or doctors, it can be spending time with loved ones and friends.
Maybe joining a club or group that have similar interest and goals for the group can be one of the best supports out there.
I would recommend staying away from social media groups as much as possible, and just getting out there and physically being present.
Social media has made it easier for people to connect, but at the same time its made it too easy to disconnect as well.
We want a real and tangible support group, people we can trust and rely on.
Here is a great way to get social while teaching and learning. I highly suggest getting two books, One “Panic Away” by Barry McDonough.
Two, “Play It Away: A Workaholic’s Cure for Anxiety” by Charlie Hoehn.
They are both experts in their field and the knowledge they provide for those experiencing anxiety and panic attacks is indispensable.
While both speak about changing your mindset, they each take a different approach to achieving this.
Charlie Hoehn focuses on taking action and giving yourself permission to play and do what you want to do. That life isn’t all about work and feeling like crap.
On the other hand, Barry McDonough focuses on helping you break out of the cycle that has you stuck. He teaches why many are stuck and how to break free.
Getting together with a group, learning and teaching each other what you learned is so much beneficial than reading alone. I recommend you at least trying it once.
I recently have been enjoying cooking, and while at times it can be a bit stressful I can get a sense of accomplishment when something I cook comes out tasting great.
Food has been used to comfort many for centuries. Inviting some friends over for dinner or even just having someone teach you a new recipe can be very rewarding.
This can be a great bonding time with loved ones, as well as one great stress reliever. Cook healthy dishes and make it part of your self-care practice.
You can make it a weekly or biweekly thing, so its something to look forward to.
While this may only apply to those who have a space for gardening if you wish to try there are still options.
You can try your green thumb at growing and maintaining a small bonsai tree, or even small vegetables in pots.
Sometimes caring for something else can have uplifting effects on your mood and stress levels. It also can bring life back into your living space with fresh greenery.
The benefits of tea have been proven time and time again, especially using green tea for anxiety, stress, and depression. This popular worldwide drink has … Best Green Tea for Anxiety & Stress Read More » The post Best Green Tea for Anxiety & Stress appeared first on Unwind...
The benefits of tea have been proven time and time again, especially using green tea for anxiety, stress, and depression.
This popular worldwide drink has so many health benefits its hard to count, so let’s look at each benefit green tea has on anxiety.
The Chinese have used green tea for anxiety and other ailments and since its inception. Soon enough these same benefits became widespread around the world.
But how exactly does a simple drink like green tea helps soothe my anxiety, stress, and even depression?
Green tea has two things that make it more than just tea, it has powerful antioxidants and a special amino acid that is nearly exclusive to green tea, L-theanine.
Because of these two important compounds, many use green tea for anxiety on a daily basis.
While the antioxidants and l-theanine work in the background, you are also getting benefit from drinking water, and a little bit of the caffeine.
Now caffeine might not seem beneficial, but it’s uplifting and can help you perk up.
Green tea has the perfect amount of caffeine in every cup to provide you that much-needed boost to your mood.
Drink too much caffeine though, and you’ll start feeling jittery and the opposite effect.
So its recommended not to drink more than 3 cups of green tea for anxiety a day.
Water makes up to 60 percent of our body, so its important to our health is an understatement.
It helps keep our muscles and joints lubricated and regulate internal body temperature.
But how does it help with my anxiety, you may be asking?
Our brains also work like a muscle and also receives benefits from water.
It can keep our head clear and focused, while the lack of water can actually decrease your mood.
Tea is mostly water, so drinking tea is like killing 2 birds with one stone.
Not only are you getting your intake of water but also getting added benefits from the antioxidants, the l-theanine, and even the caffeine.
Antioxidants are important molecules that your body needs to function. Our bodies need a healthy amount of antioxidants for survival.
Even if you don’t know what antioxidants are, most people can recognize these important nutrients.
Nutrients such as: Vitamin A, Vitamin C, Vitamin E, Zinc, Manganese.
These antioxidants keep our bodies healthy, but they have one other job as well.
They help our bodies fend off free radicals.
Free radicals have been linked to a range of diseases such as heart disease and cancer.
While antioxidants do provide assistance with free radicals, by all means, increasing the intake of antioxidants in large amounts does not increase their benefits.
Having a healthy diet and getting our intake of antioxidants through natural sources of food is most beneficial for our bodies.
As we live our lives, eat and breath, compounds known as free radicals are generated.
They are the natural byproduct of normal chemical reactions in our bodies.
Think of these as the waste produced from our cells, but they can walk around and hate being alone.
So they travel around your body looking for another pair. This process causes damage to our cells and can lead to serious problems.
While they do cause harm to our bodies they also help by fighting off infections.
As with everything keeping a healthy balance of free radicals in our bodies is ideal for a healthy body.
Flavonoids are compounds that are present in most plants. These flavonoids have antioxidant and anti-inflammatory behaviors.
They are reported to help our bodies fight off degenerative diseases like cancer, heart disease, and memory loss.
This beneficial compound is just an added benefit and another reason drinking green tea is not only great for anxiety, but overall health.
L-theanine is an amino acid naturally found in green teas and very rarely found naturally from other sources.
You could almost say that l-theanine is exclusive to green teas. (White, Green, Oolong, and Black Teas)
But for people who don’t like the taste, you can eat l-theanine rich foods such as nuts, broccoli, and whole grains.
This powerful amino acid helps relax and alleviate stress and anxiety in a number of ways.
Making the use of green tea for anxiety one of a kind.
One of the many ways l-theanine helps you reduce anxiety, stress, and depression is by boosting neurotransmitters in the brain.
More specifically the release of serotonin, GABA, and dopamine.
These neurotransmitters are so important because they not only relax you and your mind, but help improve memory, and learning.
Interestingly enough, l-theanine also helps increase alpha brain waves.
Alpha waves are associated with relaxation and calming down, and it’s the same brainwave achieved during meditation practices.
So it’s safe to say l-theanine is powerful and beneficial for reducing anxiety, stress, and depression.
For more information on l-theanine, bebrainfit goes into this amino acid in greater detail.
Not all teas contain l-theanine, only teas that come from the Camilla Sinensis plant do. These include White, Black, Oolong, Pu-erh and of course Green tea.
The difference between each of these teas is small and each contains nearly identical amounts of L-theanine and antioxidants.
The one exception to this is matcha green tea. The leaves and process used to create matcha are what sets it apart from the rest.
It is said that matcha contains 5 times the amount of l-theanine than in other teas.
Japanese teas are also said to contain higher levels of l-theanine, and it all comes down to when and how the leaves are picked.
So if you’re looking for the best of the best, check our list below.
All of the teas on this list are also sold organic and fresh from Cup & Leaf.
I highly recommend everyone purchasing loose leave teas through them.
Amazon can be quick and easy but the quality isn’t always assured.
If you are serious about getting the best for your body Cup & Leaf is the best option.
Plus they sell all their teas in loose leave which is much better in terms of benefits.
There are a couple of things to keep in mind when getting the most out of every cup.
It is highly recommended to use tea leaves over tea bags when brewing your cup of green tea.
Using the tea leaves has significantly more benefits over tea bags.
Brewing the leaves allows the tea to release a lot more of its nutrients.
Another important factor to keep in mind is the steep time. You should steep your teas for 3 – 5 minutes.
Remember the longer the steep, the deeper the flavor you’ll get as well.
It’s also important to know that loose tea leaves can also be steeped multiple times.
This makes them really economical if you enjoy multiple cups of tea a day.
All the teas below have been handpicked by us as the best, so you can shop with confidence.
If you don’t enjoy drinking green tea but still want to get the same benefits for your anxiety, you can also try using supplements that have l-theanine.
NOTICE: Supplements are not FDA regulated so always do your research before choosing your supplements.
We also did our researched and list the Top 10 Natural and Healthy Supplements you can use today for your anxiety.
All of these supplements are made with all-natural ingredients so you can shop with peace of mind.
Delicate with a mild and sweet taste, white tea is minimally processed to produce its fresh taste.
White tea is regardless as one of the finest teas available.
Originally only available in China, thanks to the development of new cultivation techniques and mass production, you can enjoy yourself this fine tea.
Black teas flavor is due to the process of fully oxidizing the leaves before drying.
Blacks tea flavor is and richer than green tea, and has hints of spiced, nutty, or smokey flavor.
Black tea is more bitter than green tea, but properly brewing it leaves you with a smooth and flavorful taste.
Our favorite black tea is Earl Grey Black Tea.
This widely popular and know tea has created widespread buzz for its benefits since its birth.
Its benefits have been time and time again proven and its unique nutrients have many back for a second cup.
The best green tea can have a wide range of taste, from bittersweet, nutty, to fruity.
With it benefits its no wonder its one of the most popular drinks in the world.
Now if you are looking for green tea with the most benefit, then by far Japanese green teas are the way to go.
Their almost ritual-like processing of tea leaves is the gold standard for tea. If you are looking for the best of the best then look no further.
These are the best Japanese green teas for anxiety, stress, and anxiety.
Translated to “New Tea”, the very first leaves of the Camellia Sinensis plant are picked and used.
The first harvest is considered the best and most delicious.
The freshness of this tea is through the roof, and the taste is sweeter and has a lower level of astringency.
The popularity of this type of tea is so high it sells out very quickly, and hard to come by overseas.
The leaves used in matcha are grown in shade, and when harvested are dried are ground to a fine powder.
You receive more nutrients and benefits from matcha than any other tea.
you literally drink the entire leaf in every cup of matcha.
So if your looking for the tea with the highest antioxidant content as well as l-theanine than look no further.
Besides using green tea for anxiety, there are also herbal teas that have similar benefits you can use.
The difference between green tea and herbal tea is the plant used, all green tea are made from the same plant, the “Camilla Sinensis”. While herbal teas are made from flowers, nuts, and roots.
Some of these teas aren’t as popular as green tea but can be just as good for you.
Its also nice to change it up a little from time to time, so it’s great to know there are options between teas to choose from for anxiety and stress.
Lemon balm belongs to the mint family and features a very refreshing citrusy flavor with hints of mint.
Studies show that lemon balm tea may help reduce anxiety and depression by targeting our nervous system.
A relaxed nervous system has an all-around calming and effect on both the body and mind.
Chamomile tea is made from the flowers of the chamomile plant and its flavor is very similar to a crisp green apple.
This tea is popularly known for its effect on relaxation and inducing sleep.
The calming effects of chamomile tea are thanks to apigenin—an antioxidant that directly targets neurotransmitters in the brain to help you relax.
Here at Unwind Therapies, we love to cover all the bases.
So if you prefer to drink tea from tea bags, we got you covered.
While the benefits of using loose tea leaves are better sometimes having a quick way to get your tea fix is ideal.
So here are our top 5 picks for best green teas for anxiety that come in tea bags.
Yogi Green Tea Super Antioxidant, is an immune-supporting tea that combines refreshing Peppermint and Lemongrass with Licorice and Fennel for a naturally sweet herbal blend.
Their tea is purposefully formulated to supply antioxidants and help reduce free-radicals.
The lemongrass adds bright, citrus flavor, while Licorice and Jasmine Green Tea lend sweet and floral notes.
Tea is generally considered safe with almost no known side effects, consuming too much caffeine will definitely lead to some side effects.
So its best to drink no more than 3 cups of tea daily.
Pregnant women should try to avoid tea because of its caffeine contents, especially in the early months of pregnancy.
Side effects of too much caffeine include:
Green tea’s side effects are very rare and are usually only experienced in cases where a person who is consuming large amounts of green tea already has a medical condition in play.
If you are having trouble sleeping, try out some of these 10 tips to sleeping with anxiety!
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