Anxiety July 2008

Live It Up eNewsletter alt text

1.  Anxious?

2. Recipe: Vegetable Frittata

Dear Reader

Okay, what have I been up to this past month? Let’s see, I’ve been going dancing (great exercise that doesn’t feel like exercise), catching up with my family and beautiful grandchildren, and enjoying a meal and birthdays with special people.

Not a lot, but it’s really important to keep that work and life balance and spend time with your family and friends and loved ones. I hope you take time out too because it will nourish your soul and recharge your batteries so that you can Live Life 2 The Max!

Warm regards Narelle

What is Anxiety?

Anxiety ranges from something that is mildly debilitating, to something that completely sideswipes you without any warning at all. It is a feeling of being anxious or slightly worried, to being completely overwhelmed and/or panicked.

The feelings that accompany anxiety may be as mild as a slight discomfort when walking down an isolated street, to something that is completely disabling, such as the feeling of sheer panic that can occur completely out of the blue.

Symptoms of Anxiety?

Yes, there are symptoms that are both cognitive (your thoughts) and physiological (emotional and body sensations) that you will be able to identify.

  • Body sensations and feelings when anxious:
  • Dry mouth
  • Difficulty breathing, for example, rapid breathing that does not accompany physical exertion
  • Feeling shaky, often in the legs
  • Feeling faint
  • Perspiring noticeably (not due to physical exertion or high temperatures)
  • Feeling trembling (in the hands, for example)
  • Difficulty swallowing
  • Feeling your heart pounding (not due to physical exertion)
  • Feeling scared
  • Feeling anxious in situations, and then totally relieved when they finished
  • Feeling close to panic, or panicked
  • Feeling terrified
  • Cognitive Symptoms of anxiety:
  • Worrying thoughts about future events, usually involving a negative outcome
  • Worrying thoughts prevent sound sleep, or interrupt your sleep.

What can you do about Anxiety?

Firstly, anxiety disorders respond extremely well to cognitive therapy, i.e. therapy that targets thoughts that result in a negative image in your mind’s eye, and a feeling that is negative in its effect on you. Then, you can learn to interrupt those thoughts and images, and replace them with new and positively effecting thoughts and images.

For example, you are worried that you will miss the train or the bus, and every time you have this thought, you have an image of missing the bus, and how difficult that will make the rest of the day. Instead of having this thought, you can train yourself to always think “I am always on time to catch my bus,” and then imagine the good day that eventuates because you caught your bus on time.

Timeline Techniques are often used for anxiety disorders, as they allow new ways of feeling relaxed to be installed, right from the first instance that your worry ever occurred.

Stress Management & Relaxation help

Secondly, learning stress management and relaxation techniques also proves to be effective. The more that you lower your stress levels on a daily basis, the easier it is to feel that you are in control and the less likely you are to experience anxiety.

Thirdly, when you lower your stress, you can begin to laugh and have fun again, which increases your endorphin production, and improves your resilience to stress and anxiety.

Fourth and last, eat well, with healthy nutritional food, at three meals of the day, and have healthy snacks mid-morning and mid-afternoon so that your blood sugar stabilises and lends your emotions a hand.

Of course, if this doesn’t work, you need to see your friendly psychologist!

Did you read last month’s Brisbane Circle, with my article on letting go of love. For the singles who need dating advice, has a great weekly ezine, so check it out.

Master’s Wisdom!

“sometimes I get cranky… I probably just need sleep!”

(Humans are like that too)

Recipe: Vegetable Frittata


Soak half a packet of split pea soup mix in enough water to cover, and add 2 or 3 cups of water on top.  Cover with seal wrap and refrigerate overnight.

The next morning, put in a crockpot:

3 cloves chopped garlic, 1 chopped onion, 1/4 bunch of sliced celery, 2 tablespoons mixed herbs, the soaked split peas, chopped bacon pieces or ham pieces, a ham bone (trim the fat off first), half a teaspoon of salt, and several grindings of black pepper.  Cover with water and a cup or two more, and put the lid on.  Stir through, and occasionally throughout the day.  Set to low, and leave for the day.  Serve with crusty bread, and steamed greens on the side.