There are a number of foods and drinks that can help or hinder when it comes to dealing with stress. Knowing what to eat more of and what to cut down on or avoid altogether can go a long way towards helping you improve your responses to stress.

Here are eight foodstuffs – some good, some bad – that can play a part in how you feel.

You Should Eat More…

Vitamin B

Why? Well, there’s a relationship at play between the B vitamins found in lean meat, fruit and vegetables, and your mood. A deficiency in these vitamins, including vitamin B1, B12, and folic acid, has actually been shown to trigger depression. By eating foods rich in B vitamins as part of a healthy anti-stress diet, you can expect to experience a reduction in your symptoms.

Where You’ll Find It: beef, pork, chicken, leafy greens, citrus fruits, rice, nuts, and eggs

Whole Grains

Did you know certain carbs can cause your mood to lift? This is because consuming carbohydrates can increase the production of serotonin (the chemical that makes you feel happy) in your brain. So when you want to have some carbs on your plate, go for the good stuff: the whole grains. Try whole wheat brown bread for your sandwiches or organic brown rice with your curry or stir fry. Unlike their processed cousins, whole grain carbohydrates release sugar into the bloodstream slowly, saving you from a sudden burst in energy that is quickly followed by a drop in blood sugar and, therefore, mood.

Where You’ll Find It: whole wheat bread or brown rice

Omega-3

Studies suggest that eating more omega-3 fatty acids can help alleviate symptoms associated with stress as well as reducing the risk of heart disease. Omega-3 fatty acids such as DHA and EPA, which are found in fatty fish, have been linked with lower rates of depression. By adding more fish to your diet, you’re not only tapping into the best source of omega-3 available; you’ll also consume important nutrients such as vitamin D.

Where You’ll Find It: salmon, tuna, trout, herring, mackerel, anchovies, and sardines – also flax seed and winter squash

Tryptophan

Trypto-what? Tryptophan is an essential amino acid that can stimulate the production of chemicals such as serotonin in the brain, encouraging relaxation and improvement in mood. Consuming food rich in tryptophan can normalize serotonin levels and reverse symptoms of anxiety, irritability, and stress. It can also help improve sleep quality, and if you’re well-rested, then you’re less likely to fall into unhealthy eating patterns.

Where You’ll Find It: milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter, and sesame seeds

You Should Cut Down On…

Caffeine

You may be one of those people who turns to coffee as a means of perking up in the morning. While this short, sharp boost of energy can be a positive, coffee and other caffeinated drinks come with a few potential negative side effects. For starters, it can leave you feeling jittery and irritable while also causing dehydration and disruption to your sleep pattern. It goes without saying that getting enough rest and staying hydrated can and will improve your mood. Consider replacing coffee with ice-cold water, particularly later in the day, to stay alert and keep thirst at bay.

Where You’ll Find It: coffee, tea, soft drinks, energy drinks, and sometimes chocolate

Sugar

If you have a sweet tooth, then you’ll probably find solace in your favorite candies when you’re feeling especially stressed. They can give you a short-term lift as refined sugars are quickly absorbed into the bloodstream, but this is followed by lethargic lows. Your body does require sugar, just not the refined sugars contained in those candies you crave. As part of an anti-anxiety diet, try swapping sweets with fresh fruit, such as peaches, plums or blueberries, which are chock full of good sugars and nutrients.

Where You’ll Find It: Candy!

Alcohol

As with everything, moderation is key, and when it comes to alcohol, there are a few things worth bearing in mind. Although you may feel like a few beers or a glass of wine after work can help alleviate stress, you must remember that alcohol is a depressant. And, like caffeine, alcohol is also a diuretic, meaning it can leave you feeling dehydrated and sluggish. If you don’t want to cut out alcohol completely, you should switch from beers and spirits to red wine. With moderate consumption, red wine has been shown to promote health and longevity.

Where You’ll Find It: beer, wine, and spirits

Processed & Fatty Foods

It’s pretty widely accepted that fast foods aren’t good for you, but did you ever think they could be triggering some of your negative feelings? With high fat content, sugars, and salt, foods such as cheeseburgers, hot dogs, and fried chicken can have a detrimental impact on your mental as well as your physical health. In fact, a study carried out by researchers at the University College of London found that a diet largely comprising processed foods was a risk factor for depression, whereas eating whole foods (vegetables, fruits, and fish) helped protect against depression.

Where You’ll Find It: burgers, hot dogs, fried foods, and processed microwavable meals

Adopting an anti-stress diet isn’t going to cure you of anxiety or depression, but it may help alleviate your symptoms and complement other treatment options. Not only that, but when you choose to eat more of the good stuff and cut out more of the bad, you’re making a positive lifestyle choice.

Consider embracing regular exercise with your new diet to really see an improvement in your overall well-being.

Have you tried changing your diet? Did it work for you? Do you have any recipe recommendations? Let us know in the comments.

The post Eat Better, Feel Better: The Anti-Anxiety Diet appeared first on Healthy Hemp Oil.

Before you can seek a means of managing your sports anxiety, though, you should first determine its source.

What Causes Sports Anxiety?

A variety of factors can contribute to your performance anxiety. If you have social anxiety disorder, you may fear social situations, which can make performance difficult. Perhaps you are frightened of losing control of your body out of exhaustion. You could be as intimidated by success as you are of failure.

People often experience anxiety due to a future element, such as a perceived threat or risk of danger. There are two types of threats that may affect athletes: a threat to personal safety or a threat to one’s ego. If you have sports anxiety, you may fear losing.

Symptoms of sports anxiety can include the following:

•      Feelings of apprehension
•      Feelings of powerlessness
•      Feeling a sense of panic or impending danger
•      Increased heart rate
•      Rapid breathing
•      Trembling
•      Sweating
•      Tiredness or physical weakness

While it’s not uncommon for everyone to experience one or more of these symptoms from time to time, athletes dealing with anxiety may experience these symptoms frequently and so severely that they carry the potential to negatively impact their performance.

Some athletes are more prone to the effects of sports anxiety than others. Amateur athletes, for instance, are more likely to be effected as levels of self-confidence may play a role in your ability to consistently face competition. If you are confident in your abilities, you are more likely to positively react to the anxiety sometimes associated with competition. Those with high levels of confidence in their athletic performance are more likely to interpret the arousal of competition as a source of excitement rather than stress or anxiety.

Athletes who compete in individual sports are also more likely to experience sports anxiety. This may be due to team morale or the lack thereof. Participants in individual sports face the pressures of competition alone. There is also evidence to suggest that teams playing away from their home courts or fields are more likely experience higher levels of anxiety, which is due to a combination of fan support and unfamiliarity.

What is Sport Psychology?

Sport psychology is an area of psychology intended to prepare athletes’ mental states ahead of competition. Sports psychologists work closely with athletes to aid in managing their performance anxiety.

A number of issues can influence negative athletic performance. Problems with growth or development, strained relationships, academic stress, time management or financial concerns can all play a role in a person’s mental state before competition. It’s the duty of sports psychologists to navigate these negative influences to promote a positive mindset.

What is Mental Skills Training?

In athletics, mental skills refer to an athlete’s internal capabilities to control their minds in an efficient, consistent manner in order to achieve sport-related goals. Mental skills training explores these methods and teaches athletes a variety of techniques to develop skills like concentration and enhanced self-esteem.  

Mental skills techniques help athletes alter their actions and thoughts in order to further improve their performance. Mental health skills training can help athletes achieve the following:

•      Develop a positive mindset toward competition
•      Set goals
•      Positively visualize
•      Use imagery to hone competitive skills
•      Focus attention
•      Improve concentration
•      Overcome adversity
•      Improve error management

Reducing Sports Anxiety Before the Event

Following a routine before, during and after you engage in sports can help you manage instances of sports anxiety. If you feel a surge of anxiety or stress coming on, it’s important to become in tuned with it. Accept your fear-based feelings rather than minimizing them. Be aware that the rush of adrenaline you feel is normal, one of your body’s many natural responses.

Prepare yourself mentally and physically before your event. Arrive early to ensure you are not rushing, which can increase the amount of stress you feel. Once you arrive, stretch, warm up and familiarize yourself with the course or playing field.

Take a few minutes to visualize the task ahead. Breathe, close your eyes and picture yourself doing everything right. Positive thoughts are powerful. Simply changing your attitude can positively impact your performance.

Reducing Sports Anxiety During the Event

It’s important to place your focus on the task rather than the potential outcome. Be present, and avoid thinking about the finish. It’s easy to psych yourself out, but by simply focusing on what is in front of you — rather than what may happen in the future — you can put all of your energy into the here-and-now.

Interrupt an onslaught of negative thoughts by focusing on your breathing. Concentrating on your breathing rhythm will ensure you are in the present.

Perform as if the outcome doesn’t matter. This mindset can help relax you and increase your enjoyment of the sport.

Taking certain steps after your sports event can pave the way for positive experiences in the future. Review your performance, and recognize the aspects in which you did well. Focus on thoughts, actions and behaviors that helped you in your performance. Acknowledge, then dismiss thoughts or actions that negatively affected your performance.

A number of strategies can help you manage your sports anxiety. From breathing exercises to all-natural remedies that promote quick stress relief, there are several ways to alleviate the negative feelings you sometimes may feel when engaging in sports.

Do you get the jitters before participating in sports? What methods do you use to overcome your sports anxiety? Let us know in the comments below.

The post Things You Can Do to Relieve Your Sports Anxiety appeared first on Healthy Hemp Oil.

9 Tips for Work Stress Relief

Scientists agree that stress is a killer. Stress-related conditions cover everything from baldness to chronic heart disease. Not only that, but stress exacerbates just about any illness. A holistic approach is the most effective way to reduce workplace anxiety. Try some of the work stress relief tips below to tackle stress triggers and support your body’s self-healing.

1. Let go of the need to be perfect—It’s OK not to be; no one is! If you’re constantly striving for perfection, you’re putting additional pressure on yourself. Strive for “good enough” instead, and pat yourself on the back for getting there regardless of whether it’s recognized by your boss. This will not only reduce your stress level but also keep your self-esteem healthy.

2. Don’t be a control freak—How much of your stress is triggered by things you have no control over, like other people’s reactions or tone of voice? Identify the things you can control—your own reactions—and decide to respond in a calm, measured way while letting go of the uncontrollable. Check out the cooling down tip at the end of this article!

3. Stop multitasking. Yes, they often say this is the mark of a successful person. But, in fact, multitasking makes you slower and less efficient than if you just focus on one thing. Zeroing in on one task means you’ll do a better job first time. Prioritizing and list-making will create organization in your mind and help you concentrate, because you won’t be worrying about forgetting something.

4. Glide to work. How many of us stumble out of the front door still munching toast and planning to finish those meeting notes on the train? That doesn’t make for a very serene start to the day. Pack your bag and set out your clothes the night before, and turn your morning commute from flustered rush to serene glide.

5. Plan regular breaks. Many of us think, if we work non-stop for 8 hours, we get more done. But the truth is it makes you less productive, more stressed and with even less energy for the important things—life outside work. The Energy Project finds that taking regular breaks not only clears stress but helps retune the mind. So take 10 minutes, grab a cup of herbal tea or a handful of nuts, speak to a friend, just get away from your screen, and you’ll return to your desk feeling focused and ready for the next task.

6. Do lunch. A key aspect of work stress relief is a proper lunch break. Wolfing down your food in 4 minutes flat while checking emails and posting to social media will only stress you and your body. Slow down, enjoy your food, and let your lunch be a time to recharge your batteries so you can be your best the rest of the day.

7. Connect. Feeling lonely or isolated only serves to make us more stressed. Reach out to friends. Simply talking about an issue can help you let off steam and return to a place of calm. Build new friendships, both in and out of work. If you’re shy, go to a class or workshop—it’s much easier to connect with people over a shared interest. Don’t just turn to your smartphone during work breaks. Why not engage a colleague in conversation instead?

8. Do what makes you happy. If you’re unhappy with your work, think about your options. Could you rewrite your CV? Do you have a passion you could make a career out of? Even if you think you’re stuck, there are thousands of resources that can help you turn your skills into the perfect job for you. Don’t be afraid to explore the possibilities!

9. Love your body. Stress causes all manner of health issues, including headaches and digestive troubles. And if your body doesn’t feel good, of course you don’t either. Give your body some love by taking care of the 3 fundamentals of energy: food, movement, and sleep.
   
   Food: After a disastrous meeting, anyone would reach for cookies to confirm to themselves that pleasure still exists in this world. But while they may provide short-term comfort, in the long term these choices play havoc with our health. A healthy diet is a key component to work stress relief. Go for whole foods that will nourish your body and boost your mood. Raw chocolate, chia seeds, fruit and quinoa all contain nutrients essential to mental well-being.
   
   Movement: Exercise is a well-known mood booster. Can you incorporate more movement into your day? Why not take a stroll at lunch, walk some of the way home, or try a video yoga class? Next time you feel tension mounting at work, go for a brisk walk – stepping away from a situation can often diffuse it. Sleep: If you’re stressed, you’re probably not sleeping enough—you’re up all hours worrying or waking up at dawn in a cold sweat thinking about that report you need to hand in. Spend time away from the screen—the blue light emitted by smartphones and TVs is known to disrupt sleep. Sleep is sacred—set up your nighttime routine so you get 7-8 hours of undisturbed slumber. When you wake up refreshed, you’re more likely to have a great day.

Work Stress 24/7

Stress, in our fast-paced society, is inevitable. And workplace stress, in these uncertain economic times, seems unavoidable, with fewer staff expected to work longer hours for less pay. Tight deadlines, frustrated colleagues, an overbearing boss, lack of appreciation or encouragement, and increased pressure to perform all contribute to work stress. While a little stress can be OK, keeping us on our toes and motivating us to get things done, too much quickly makes life unbearable in and out of work.

The Warning Signs

Take a look at the following warning signs of work stress. Have you experienced any of these? According to the American Psychological Association, the signs include…

• Difficulty sleeping
• Skipping work/a strong desire to avoid work
• Low morale
• Trouble concentrating
• Irritability
• Loss of productivity
• Headaches, muscle tension, or back pain
• Loss of appetite or feeling hungry for comfort foods
• Digestive issues
• Stifled creativity
• Taking no pleasure in life
• Worrying about work outside of work hours

Bonus Tip: Cooling Breath

We’ve all been there: a colleague’s taken credit for our work or isn’t pulling their weight or has gossiped about you, and things are getting heated in an exchange. When you feel the situation may get out of hand, try the cooling breath technique. Breathe in through your mouth as if you were sucking a straw. You’ll feel a cool, dry breeze on your tongue. Then breathe out slowly through your nose. This gives you a second to pause, allowing you to think about your reaction and choose a calmer one. This also gives the other person a chance to step into the present.

We work to live, not the other way around. While you may not have direct control over who you work with, how much overtime you do, or how tight the deadlines loom, you can take steps to manage your stress. Setting realistic expectations, nurturing your body, exploring your passions and connecting with others will help you banish stress from your life, so you can get back to living happy.

Have you experienced work stress? What were your triggers? How did it affect your life? How do you overcome difficult situations at work? Are you planning to try any of the tips listed? We’d love to hear your thoughts and feedback, so feel free to drop us a line in the comments section!  

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Anxiety in the Modern World

Anxiety is the feeling you experience in response to a perceived threat or danger. This mechanism has helped us from an evolutionary perspective, enabling early humans to defend themselves against predator attacks. But in our modern society, where we are not likely to be attacked by a wild animal, anxiety can create reactions that debilitate rather than assist. Indeed, anxiety is now the most common mental health condition with 18% of the population experiencing it at some point in their lives.

Anxiety is triggered by fear of what might happen and a belief that it will be unpleasant. An unexpected bill, a presentation at work, or an important life event can all trigger anxiety. But in this information age, a new modern-day disorder is coming to the fore.

What is Information Anxiety?

In simple terms, information anxiety is the feeling you get when you don’t understand but think you should. The term was originally coined by the founder of TED Talks, Richard Saul Wurman, in his two cult guidebooks dedicated to understanding information anxiety and its effects.

Information anxiety is caused by a variety of factors. Do any of these resonate with you?

•      Feeling that you have to be “in the know”
•      Not understanding information
•      Not having access to information
•      Feeling overwhelmed by the amount of information to be understood
•      Other people’s expectations of what you should know
•      Not knowing whether certain information exists
•      Not knowing where to find information

Today, we can find all the information we could ever dream of at the touch of a button, from scientific data revealing the mysteries of the universe to the minute details of our friends’ personal lives. We are bombarded with information at every turn. We lug all our devices with us and frantically check them every minute. But does this make us more informed or just more anxious?

The word “information” is defined as “the action of informing; formation or molding of the mind or character; instruction or teaching; communication of instructive knowledge. Since World War II however, “information” has come to be used to describe anything that is sent over an electronic channel—nowadays, the internet. These days, information is less something that informs and more something that is communicated or told, regardless of whether it is understood by the receiver. Just think of the sea of information published each day through emails, newspapers, online content, television, social platforms, etc. Do you feel you should understand it all? Does the thought of all this information make you feel uneasy or pressured?

 The Symptoms

This modern unease can manifest in many different ways. Take a look at the list below, and see if you relate to any of these symptoms:

• Always feeling like you’re not keeping up to date with world events
• Checking your smartphone or tablet at every opportunity
• Subscribing to several podcasts or magazines and feeling guilty as they pile up, unplayed or unread
• Being too embarrassed to say “I don’t know”
• “Uh-huh”-ing or nodding knowingly when someone mentions a term, name, or event you know nothing about
• Believing others understand things you don’t or know more than you do
• Compulsively checking the latest news even when it has no effect on your life
• Having profiles on several social media platforms and feeling compelled to post or check on them several times a day
• Feeling on edge when you don’t have an internet connection
• Feeling “disconnected” when you haven’t checked your phone, tablet or laptop for half an hour
• Spending most of your free time in front of a screen

If this is you, you’re not alone! A cursory glance around any train or waiting room finds many people completely immersed in their smartphones, oblivious to the world at large. But, if you’re feeling compelled to check your devices at every opportunity and feel they are taking over your life, I have some good news: You can step away from the screen and reduce your information anxiety in just a few simple steps.

Disconnect from Information Anxiety

Let’s face it: The Information Age is here to stay with more media channels to explore each day. Rather than spending an increasingly large chunk of your day trying to keep up, you can take control of your information anxiety and learn to interact with information in a healthier way.

By identifying the information you really want and need in your life, you can let go of the rest and release the need to be constantly connected. As with other anxiety disorders, the first step is awareness followed by acceptance.

1. Accept that you don’t and can’t know everything—and know that it’s OK. Let this spark your curiosity rather than crippling you with fear.

2. If there are certain terms that fill you with dread because you simply don’t understand them (like the Dow Jones, for example), make a list, and learn what they are, one by one.

3. Plan for the information you really need:

•    What is essential for your work?
•    What really interests you?
•    What do you like to talk about?
•    Which topics do you have a passion for?

4. Turn off the automatic notifications on your smartphone so that you aren’t constantly being drawn in.

5. Dedicate a set time during the day for checking emails, looking at social media, listening to podcasts or reading magazines. Set yourself a time limit; if you’re currently spending three hours a night immersed in a screen, cut it down by half or more, and spend the rest of the time doing something else—having a bath, meeting friends, taking a walk, or trying a new hobby.

6. Spend more time outside. This provides a double benefit. First, it takes you away from the screen, and second, it provides you with the vitamin D so essential to both physical and mental health.

7. Turn off your devices at night. Switch off your phone, put away your laptop, and turn away from the television. The blue light from their screens can disrupt sleep, and poor sleep is linked to anxiety..

Accepting that you can’t know everything will have an instant effect on your information anxiety. You will feel much more at ease with not knowing everything. Detach from the need to know, and engage with your curiosity outside of the screen.

With some gentle awareness, you can learn to detach from 24/7 connectivity, embrace not knowing, and live more in tune with the now.

Do you experience information anxiety? How does it manifest in your life? Can you share any tips for stepping away from the screens? We’d love to hear your thoughts on the topic, so feel free to drop us a line in the comments section!

The post How Do You Disconnect from Information Anxiety? appeared first on Healthy Hemp Oil.

If you are dealing with high amounts of stress, you may be in search of a method of management to combat these negative feelings and any associated anxiety. In order to find a way of managing stress and anxiety, it’s important to first determine the cause of your stress and the ways in which it is altering your life. By pinpointing what triggers your stress and anxiety, you can begin a path to an effective course of action that may greatly improve your quality of life.

What Are the Different Types of Stress?

Acute Stress

Acute stress is the most common among forms of stress. It can be caused by the demands and pressures of the past or future. While it can be thrilling in small doses, too much acute stress is exhausting and can lead to psychological distress in the form of headaches, an upset stomach or other physical symptoms. As the symptoms are easily recognized by most people, it does not carry the same risks as long-term stress.

Episodic Acute Stress

While acute stress is usually nothing to worry about, there are some people who experience it so frequently that it has a negative impact on their lives. This is called episodic acute stress. If you are frequently stressed, you may feel as if your life is riddled with chaos. You may also be short-tempered, anxious, irritable or tense and experience a range of physical symptoms, including the following:

•   Persistent tension headaches
•   Hypertension
•   Migraines
•   Chest pain
•   Heart disease

Whether your stress stems from the workplace or from your relationships, episodic acute stress may require a combination of treatments.

Chronic Stress

There is a very real reason for the phrase “stress kills.” Chronic stress can wreak havoc on your life. While acute stress can be attributed to work or other causes, chronic stress is usually associated with larger issues, such as poverty, a dysfunctional family, or being unhappy in a marriage or career. If you are experiencing chronic stress, you might feel helpless, as if there is no end in sight to the situation making you miserable. You might even become accustomed to these feelings. The results of this can be deadly. Chronic stress can cause suicide, heart attack, violence, stroke and, in some instances, even cancer.

Are Stress and Anxiety Related?

While the terms “stress” and “anxiety” are often linked, they are not the same. Not everyone who experiences stress experiences anxiety, although anxiety can be one of the many symptoms associated with stress. These anxious feelings may exacerbate your worries, driving your stress to new levels. Managing stress and anxiety is important as high levels of these negative feelings can lead to other mental health issues down the road.

Managing Stress and Anxiety

In order to effectively manage your stress, you must determine its root causes. Once you’ve done this, you can take steps to minimize its negative physical and physiological effects. Consider the following in managing stress and anxiety:

•      Eating a healthy diet
•      Engaging in regular exercise
•      Getting adequate sleep each night
•      Limiting intake of caffeine and alcohol
•      Meditating
•      Scheduling time to participate in hobbies
•      Keeping a diary of your feelings
•      Practicing deep breathing exercises
•      Talking to a friend

Therapy can also be highly effective in managing your stress and anxiety. It can help you determine the underlying causes of your stress and anxiety, teaching you how to relax and view situations in new, less threatening ways.

While therapy can be extremely effective in managing your stress and anxiety, it’s important to seek methods tailored to your specific needs. According to the American Psychological Association, people who attend therapy may show significant improvement within just 8 to 10 therapy sessions. Cognitive behavioral therapy is frequently used to manage anxiety, as is group behavior therapy. There are also a number of natural remedies that can help in relieving anxiety. It’s important to explore a variety of options to determine your best shot at managing and alleviating the symptoms of your stress and anxiety.

Do you suffer from stress and anxiety? Which methods do you use to cope? Tell us in the comments below. 

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Overcoming the fear of public speaking is possible. It just takes a little understanding to get you to that point. Knowing what causes public speaking anxiety and how it progresses can make a big difference in defeating it. Knowing what to do before and after your speech may also help you overcome public speaking anxiety once and for all.

What Causes Public Speaking Anxiety?

The fear of public speaking (glossophobia) affects more people than any other phobia there is. It’s what’s known as a social phobia and most often begins in childhood.

It is closely related to the fear of being judged and can cause serious feelings of anxiety if someone’s required to make a speech. Other causes of public speaking anxiety include the following.

• Insecurity

If you tend to be insecure or don’t have the highest self-esteem, chances are this is playing a part in what’s causing your fear of public speaking. If you’re self-conscious or insecure with yourself, you’re going to make yourself very anxious thinking of all the things that could go wrong and how you’re not “good enough” to successfully make a public speech.

• Past Failures

If you failed at making a speech before, you may hold the unconscious belief that you’re doomed to always fail at public speaking. There is no reason to think that, just because you failed before, you will again. History does not have to repeat itself, and you can be very successful at public speaking.

• Fear of Looking Nervous

Many people are afraid of looking bad to others when they make a speech. It doesn’t matter what other people think, so stop worrying if you’re going to appear nervous giving a speech. Anyone would be nervous giving a speech, and if you do appear nervous, people in the audience are way more likely to sympathize with you than judge you.

• Lack of Preparation

Preparing for your speech is vital if you want to avoid public speaking anxiety. A lack of preparation will certainly warrant fear of failure. There is no way to be confident you will succeed with your speech if you aren’t ready and organized.

• Feeling Self-Conscious in Big Groups

You’d be surprised how many people freeze in front of large groups. This could be the most common reason people get nervous and develop public speaking anxiety. But speaking in front of large groups is no different from speaking in front of small groups; it’s simply a matter of how you look at it.

• Our Modern-Day Lifestyles

For many people these days, more time is spent online than it is in public places. We’ve become used to a world that involves much less face-to-face communication and interaction with people on a daily basis. If you are required to give a speech, it can be extremely nerve-racking if you’ve got little experience interacting with the public on a regular basis.

How to Overcome Public Speaking Anxiety

You should realize that a little bit of nervousness is totally normal. Don’t expect that you’re going to breeze through it without feeling a bit of trepidation. This is totally normal.

There is, however, a difference between a little bit of fear and an overwhelming, paralyzing sense of apprehension. Focusing solely on what might go wrong or on something that went wrong in the past will do nothing but produce more feelings of anxiety.

If you seriously want to overcome your public speaking anxiety, there are certain things you must do both before and after your speech. Following a certain set of guidelines (that have worked for others with public speaking anxiety) will help you through the process and allow you to successfully make your speech.

3 Things to Do Before Your Speech

• Practice…And Then Practice Some More

Practice, practice, practice. There’s nothing more important than thoroughly practicing your speech before you give it. Performing a speech in public without practicing is one of the best ways to ensure failure and make your fears come true.

Think you’ve practiced enough? You should do more than just “know” your speech. Become so familiar with your speech that giving it one more time before the big day comes is the last thing you want to do. Eat, sleep, and breathe your speech until it becomes a part of who you are.

• Visualize your Success

Have you ever heard the idea that what you think about becomes true? Before giving your speech, rather than thinking about failure and everything that could go wrong, think instead about what could go right.

Before you give your speech, realize that your success or failure is ultimately in your own hands. Remember, the audience is there to listen to what you have to say, not ridicule your performance. Positive visualization is an excellent technique to help prepare you for your speech and for relieving feelings of anxiety.

• Present Your Speech to Someone Else

Giving your speech to someone else before you give it to your audience is an excellent way to overcome public speaking anxiety. There are certainly people you know who would be willing to listen to your speech before the big day arrives. Ask them to listen and then be completely honest about what they hear.

This will not only give you more practice but also allow you to experience an audience before you give it to your “real audience.” No matter if it’s your friend, parent, or significant other, be sure to perform your speech for at least one person before the big day.

Two Things to Do After Your Speech

• Focus on What Went Right

After your speech is over, make a list of at least five positive things that happened during your speech. Even if there were some failures, there were definitely some successes as well. These are what you want to focus on.

Write down everything you can possibly think of that went right. It could be something as simple as remembering all your lines or not stumbling as you took the stage. Focusing on what went right will help you keep any lingering anxiety at bay and allow you to better overcome your fears.

• Give Your Speech One More Time

Suppose your speech went absolutely terrible. Do yourself a favor. Give it one more time. While this is probably the last thing you want to do, doing so will help you let go of some of the angst you feel about how the speech went and allow you to remember the speech in a more positive light.

The last thing you want is your final memory of your speech to be one where you were riddled with feelings of anxiety and full of fear. Give your speech again one more time from the comfort of your own home (even if it’s to your dog) to help lose any lingering negative feelings.

You can overcome your fear of public speaking. Do you have experience in prevailing over the fear you felt about public speaking? Have you gotten over public speaking anxiety and successfully delivered a powerful speech? If so, we’d love to hear about it in the comments below. Let us know how you overcame your public speaking anxiety so others may do the same!

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The fear and unwarranted worry that can accompany high levels of stress can make someone feel like he or she is spiraling out of control. Anxiety breathing exercises, however, may help ease a panicked mind and bring balance back to the breath by alleviating stress.

3 Anxiety Breathing Exercises to Help Ease Stress

Stress doesn’t have to control your life. There are numerous anxiety breathing exercises that can help guide you through feelings of anxiety and stress in just a few moments.

By learning to control the breath, we can help calm ourselves quickly. When we consciously change the rate and patterns with which we breathe, we change the messages that are being sent to the brain.

Learning different anxiety breathing exercises will offer calm amidst the chaos and bring you back to a balanced state of mind. Try any of the following breathing exercises to help ease your mind and reduce stress.

1. Coherent Breathing

How It’s Done

Essentially, this breathing technique has you breathe at a rate of approximately 5 breaths per minute. It’s easily attained; all you need to do is inhale for a count of 5 and then exhale for a count of 5. Continue breathing this way for 2-3 minutes to help ease symptoms of stress and unease.

Why It Works

Coherent breathing is a great way to calm the nervous system and decrease stress. It works to bring balance to the sympathetic nervous system, which works to slow the heart rate and counteract the parasympathetic nervous system. The parasympathetic nervous system is where we experience the “fight or flight” symptoms common with feelings of anxiety.

When It’s Best

Coherent breathing can be used anywhere at any time. It works to quickly calm frazzled nerves no matter what the situation may be and can be especially useful when practiced before bed. This breath can help take your mind off the thoughts that run rampant through your mind and put you at ease when you begin to feel panicked.

2. Alternate Nostril Breathing

How It’s Done

Alternate nostril breathing (also known as Nadi Shodhana) is a breathing technique that has been used for centuries. Sitting in a comfortable position, place the right thumb over the right nostril, and breathe in deeply through the left nostril. At the end of your inhalation, close off the left nostril with your ring finger, and exhale through the right nostril. Inhale through the right nostril, close it off at the peak of inhalation, and exhale through the left. Continue with this pattern for 2-3 minutes.

Why It Works

This anxiety breathing technique not only calms the senses but brings balance to the right and left sides of the brain. It also helps to increase focus and concentration, both of which are often lost during bouts of stress.

When It’s Best

Alternate nostril breathing is best used when it’s time to focus. Known to energize the mind and bring balance to the senses, this breathing technique works best when you’re looking for a bit of a boost. It’s said to “clear the channels” and make one feel more alert and awake.

Try this anxiety breathing exercise before a meeting or exam, and you’ll find a focused calm permeating body and mind. It’s also a great breathing technique to do when stuck in traffic.

3. Deep Relaxation Breathing

How It’s Done

There are a variety of different ways you can use deep relaxation breathing techniques to reduce feelings of anxiety. The easiest, however, is to sit or lay down in a comfortable position and begin by taking a slow, deep breath through the nose for approximately 6 seconds. Hold the breath for a few seconds, and then slowly release the breath through the mouth for 7-8 seconds. Repeat this pattern for a count of 10 separate breaths.

Why It Works

This particular breathing exercise works in situations that cause feelings of extreme anxiety. Deep breathing promotes total relaxation and has an extremely calming effect on both body and mind.

When It’s Best

Deep relaxation breathing is best for those high-stress situations that leave you on the verge of a panic attack. When you find yourself in a particularly nerve-wracking circumstance, deep relaxation breathing can come in extremely handy. Stepping away to practice deep relaxation for just a few minutes can completely change your perception and calm anxiety quickly.

Using Images to Help You Breathe

Sometimes, a picture really is worth a thousand words. GIF images have become a popular way to help ease feelings of anxiety by breathing in sync with their movement. A gif that is designed to help with stress will calm you quickly and restore your peace of mind.

The gif below is one that’s been shared widely all over the internet. Breathing with its movement has helped countless people.

The next image might be simple and straight to the point, but that is exactly what some people need. Follow this image for 10 breaths, and you’ll gently ease anxious feelings.

The following gif is a bit more complex, but it is another excellent image to breathe in sync with when you’re feeling stessed. Simply let your breath rise and fall with the movement of the grid. Just one minute of breathing with this gif can help with feelings of anxiousness, worry and tension.

If you would like to, try breathing in sync with this

This last gif is helpful when you’re stressed and will bring your breath back to a regular rhythm. Try and inhale for one complete circle, and exhale for another full circle. Do this for 10 breaths, and you’ll notice your breathing to be balanced and your mind to be calm.

There are many different ways to breathe that will help calm you quickly. Try any of the above breathing exercises the next time you’re feeling anxious, and you’re sure to breathe with ease.

Have you found a particular breathing exercise that works well for you? Tried any of the above with positive results? We’d love to hear about it in the comments below.

The post Anxiety Breathing Exercises 101: The Go-To Guide appeared first on Healthy Hemp Oil.

You may let your fear of driving influence your everyday life, avoiding the task at all costs. If so, you’re probably familiar with the sweaty palms, accelerated breathing, and invasive thoughts of losing control of the vehicle while driving.

As with other triggers of anxiety, it’s important to pinpoint the root cause of these symptoms. Here we take a look at what causes driver anxiety, and some ways you can reduce it.

Why Does Driving Cause Anxiety?

From speaking in public to moving to a new apartment, even seemingly normal everyday experiences can trigger an anxiety attack. Driving is no different; it’s an inherently stressful activity. Whether it’s traveling at high speeds on the highways or worrying about the less-competent drivers sharing the roads, driving can be an incredibly nerve-racking experience for many.

But you should also know that feeling anxious when driving is entirely normal.

Types of Driving Anxiety

Driving anxiety comes in many different forms. It may be panic attacks, it may be performance anxiety, or it may even be worries over perceived perilous situations when you’re behind the wheel or in the passenger seat. It’s therefore crucial that you determine which one is triggering your symptoms so you can act accordingly.

Panic Attacks While Driving

One of the most common, and most disconcerting, causes of driving anxiety arises when you suffer a panic attack while at the wheel. Panic attacks can cause heart palpitations, sweating, and hyperventilation, and can even make you feel detached from your surroundings, all of which will make it difficult to concentrate on the road.

This leads to concern about putting yourself or others in danger, which in turn leads to a reluctance to drive again. Also, because you’re worried that driving will trigger another panic attack, that in and of itself can cause an attack. And on the cycle goes.

Performance Anxiety When Driving

Suffering performance anxiety (the fear of doing something in front of others) is quite common in drivers who don’t gain much experience driving once they’ve received their license.

If you lack the practical experience of the open road, it can result in a reduction in confidence and an increase in symptoms of anxiety. You may worry about causing, or being the victim of, a traffic accident, or you may feel your driving is coming under the scrutiny of other drivers or law enforcement.

All of this worry can build to a point where you no longer wish to drive and seek an alternative means of transport, therefore limiting your ability to get around.

Responding to Past Experiences

Driver anxiety can also come about as a response to a past bad experience when driving. Whether you have been involved in an accident or a near miss, these experiences tend to play on the mind and reinforce a fear of driving.

If you’re prone to reliving bad experiences and letting them cloud your judgment, this can result in increased anxiety every time you need to get in a car.

Tips to Reduce Driving Fear

As with other causes of anxiety, overcoming a fear of driving takes time. It’s important, however, to realize that it’s nearly impossible, and inadvisable, to completely remove anxiety from the equation when it comes to driving. You should still feel a small amount of anxiety when in control of a motor vehicle, as this is what will keep you alert to your surroundings and ultimately make you a better, safer driver.

Rather, you must focus on reducing your anxiety and fear to a reasonable level so it doesn’t interfere with your ability to drive from A to B.

Here are a few things you can do to start getting your symptoms under control:

Face Your Fear

Not the easiest thing in the world, and you may require some professional intervention to even get to this stage, but facing your fear head on is often the most effective approach to reducing the fear and anxiety caused by driving.

If you wish to overcome your fear and control your symptoms of anxiety, you must get behind the wheel at every reasonable opportunity. By continually avoiding driving, you’ll only reinforce your fear.

Don’t Contribute to Your Own Anxiety

As obvious as this may sound, when you’re out on the highway, you have to appreciate that the only car you can control is the one you’re driving. Therefore you need to ensure that you’re not making your anxiety worse by taking unnecessary risks. If you keep within the speed limit, check your blind spots, and always signal before turning, you’ll be less likely to run into issues.

As you continue to drive without incident, then your confidence will increase, your fear will decrease, and you’ll have more control over your symptoms of anxiety.

Drive in Safe/Slow Areas

Increasing your time behind the wheel can only be beneficial, and it’s a great idea to do this in a low-stress environment, such as a quiet stretch of road or an empty parking lot with no other cars around.

The more driving time you can get under your belt, the better you’ll feel about your own ability, and the more likely your feelings of anxiety will dissipate.

Be Mindful of Your Symptoms

When you recognize that you are feeling stressed and anxious, try to do something about it. Practicing mindfulness helps you take control over your emotions and become more present in the moment.

Ultimately, there’s no magic wand that you can wave to eliminate fear and stress in one fell swoop. Rather, it takes time and work to recognize what’s causing these feelings. You must then learn how to control them, increase your confidence on the road, and reduce your anxiety to a comfortable level when behind the wheel.

Only then will you start to feel better about driving or traveling in a car.

Have you experienced driver anxiety? How did you overcome it? Tell us in the comments.

The post How to Recognize and Reduce Anxiety while Driving appeared first on Healthy Hemp Oil.

There are a number of ways to battle and overcome a fear of flying. Each person is different, so please do your research and see what makes the most sense for you. Below are a few management techniques that may also be of help before your next flight.

1. Know What to Expect

Have you ever heard the saying that knowledge is power? When it comes to overcoming your fears, pure logic and information can sometimes help curb the flow of overwhelming negative thoughts and ideas. The myriad of plane noises and sounds heard during takeoff, landing, and in-flight, can often be a trigger for those suffering from a fear of flying. (In actuality, many of these noises are completely normal and to be expected. You can read about the sounds that a plane makes here, at Unpacked: Sights and Sounds on an Airplane.)

2. Avoid Caffeine and Alcohol

While many people reach for coffee, wine, or beer as a way to regulate energy and mood, these drinks can have very different effects on our bodies and minds during flights. Your body may take longer to adjust to being airborne and may have negative effects when trying to adjust for jet lag when you drink alcohol.

Instead, focus on staying hydrated with plenty of water throughout the flight, and try to eat lightly and snack enough on fruits and vegetables to keep you feeling full and energized.

3. Practice Breathing Techniques

When you become stressed due to fear, it can be difficult to change your breathing patterns. Being well versed in breathing techniques can help you combat those fears and focus your mind in a healthy way that will help relax you. Try holding your breath for a short time and then breathing deeply.

Alternatively, force yourself to breathe out for an extended period—as long as you can—and then inhale deeply and slowly. Practice these methods regularly and use them if you begin to feel fear creeping in.

4. Familiarity Breeds Comfort

Distraction is a vital and powerful tool. When you go on a flight, make sure you have something familiar with you, whether it’s an item of clothing or a small blanket. A great way to distract yourself is to turn your attention to something you are already familiar with—for example, a TV show or film you’ve started watching or a book you’re reading. Jumping back in is easy and quickly engages your mind.

5. Communicate With Friends, Family, and Staff

Some people feel embarrassed by their fear of flying, but there is no need to be ashamed. Informing your friends, family, or coworkers allows them to check on you and be there to help as needed. Sometimes, just having the knowledge that there are people there for you is enough to help keep the fear at bay.

Informing the flight staff that you’re not a fan of flying is also a great tool. They’ve dealt with nervous flyers almost every day of their career, and know how to talk you down, check on you without being intrusive, and alleviate your fears while in flight. Trust them to do their jobs, and remember that your safety is all flight attendants’ number one priority.

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Know Yourself: Behavior Patterns Triggered by Workplace Anxiety

If you feel that confronting workplace problems head on, meeting deadlines and maintaining personal relationships are becoming overwhelming tasks, it is worth considering whether you suffer from workplace anxiety. The impact can go beyond just your productivity and work output. It can also affect your ability to participate in meetings, social events, travel and public speaking engagements.

There are a number of behavioral patterns triggered by workplace anxiety that you should take note of:

• Actively avoiding interactions with coworkers in both social and professional situations
• Increased irritability and aggression towards others, including developing a short temper
• Inability to focus on single tasks
• Decreased tolerance for problem-solving and facing new challenges
• Feeling overwhelmed by everyday tasks that were once easy to handle

Workplace Anxiety Does Not Have to Isolate You

It’s important to know that you are not alone. According to the Anxiety and Depression Association of America, “72% of people who have daily stress and anxiety say it interferes with their lives….” While there are pharmaceutical interventions available, there are many natural, ways to potentially help with feelings of anxiety that you can put into practice immediately.

How to Manage Anxiety and Stress at Work

1. Practice Mindful Compassion

When you suffer from feelings of anxiety, you tend to spiral into negative thoughts and criticisms about yourself, which can be very difficult to overcome. Practicing mindfulness involves taking note of the negative thoughts and criticisms that you have about yourself. Consider whether you would have those same criticisms for someone you cared about. It’s important to train our brains to treat ourselves with compassion, especially when we have a proclivity for anxious thoughts.

2. Breathe

Possibly the oldest and most under-rated tip for managing feelings of anxiety and stress is simply to breathe. On a biological level, deep breathing forces your body to calm down, and concentrating your mind on your breaths can help to refocus your energies away from negative thoughts and scenarios. Even Harvard agrees – breath control helps quell errant stress.

3. Accept Your Brain’s Ability to Trick you

The brain is an incredibly powerful tool, and it’s important to remember this when your own brain seems to turn against you. Accepting that your mind can create extremely negative scenarios when you suffer from feelings of anxiety can help to extract you from those feelings and patterns. If you can see what your brain is up to objectively, you can reassure yourself that this, too, shall pass.

4. Talk to a Trusted Colleague

Many people feel that there is stigma around mental health in the workplace and that they cannot speak openly about how workplace anxiety and stress affect them. However, studies show that the overwhelming majority have suffered from workplace anxiety and stress at some point. Talking to a colleague that you trust can help you share the load and express your feelings to someone who understands the environment you are both working in. It also means that they can watch for the signs of anxiety and help to refocus you when you reach out to them.

5. Learn to Say No

As an employee, you may often feel obligated to say yes to any new project or task that is handed to you. However, it’s incredibly important to know your limits and to only take on as much work as you can realistically handle and complete to a high standard. Saying no isn’t rejecting work or shirking responsibility; it’s accepting that you have high expectations for the work you’re already doing, and it’s holding yourself accountable to the people you’re already completing work for. Learning to say no at work can not only improve your career, but it can genuinely improve your health.

6. Prepare & Stay Organized

One of the most common stressors that can trigger workplace anxiety is the feeling that you simply have too much work and not enough time to do it in. A great way to prevent this is to make sure you are constantly over-prepared and that all or your organization and planning includes space for redundancies. Always significantly over-estimate how much time and energy any given project will take so that you can give yourself space to breathe between deadlines.

7. Avoid Naysayers

While camaraderie and friendship between coworkers is vital to a healthy work life, it’s also important to consider whether these are valuable, positive relationships or whether you are engaging in toxic behaviors. If the majority of your conversation with coworkers centers around gossip or negativity, it’s worth considering cutting down or at least limiting your time spent with negative individuals.

8. Be Proud

Your anxiety has the ability to demoralize and undermine your accomplishments. A powerful way to combat this is to create and keep updated a list of your accomplishments. No matter how small, keep track, and when you feel overwhelmed, use this list to remind you of what you’ve already done and what you should be proud of. It’s a powerful tool that can logically undercut negative thought patterns.

9. Compartmentalize

When you’re at work, you think about work – but as soon as you leave the office, you must leave it behind. When your work life spills into your mental headspace outside of work, it’s important to rebalance and compartmentalize these elements of your life. The work will still be there tomorrow. While you’re at home, relax and spend time with the people you care about. This time is vital for your mental health and stress levels.

How Employers Can Help Reduce Anxiety and Stress in the Workplace

With such high numbers of employees feeling anxious and stressed about work, it is important to note the role of employers in helping to manage anxiety and stress. It’s not just good for your team’s health and happiness; it’s also vital to your company’s productivity.

There are some simple and immediate ways to help your employees:

• Keep lines of communication open – make sure that your employees can talk to you openly and can trust you to act on their issues.
• Schedule in regular one-on-one meetings and actively ask about stress and anxiety.
• Foster a culture that values collaboration over competitiveness.
• When you see the signs, ask. Always follow up with employees who seem to be suffering.

Taking Back Control

Workplace anxiety can be overwhelming and can seep into every aspect of your life. However, you can arm yourself with the tools to not only cope with workplace anxiety but also manage it effectively and minimize its impact. As an employer, you can help guide your employees and create a stress-free, open environment to get the best out of those who work for you by fostering clear lines of communication and practicing compassion.

By talking to those you trust, practicing breathing and mindfulness techniques, and preparing, organizing and controlling your workload, you can empower yourself and take steps towards being more productive, healthy and happy at work.

Do you suffer from anxiety or stress in the workplace? Have you used mindfulness or any of these tips to help manage your anxiety levels? Let us know what has worked for you in the comments.

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