Three Things That Might Be Worsening Your Anxiety

Three Things That Might Be Worsening Your Anxiety

Many people in Foxborough suffer from anxiety. For some people, it’s a normal emotional response to life stressors and will subside over time; for others, it’s a chronic state and is part of a full-blown anxiety disorder. If you are diagnosed with an anxiety disorder, or even if you’re just acutely stressed out from work, school, or relationship problems, you may be making your anxiety worse. There are three common things that can increase your anxiety: caffeine, nicotine, and alcohol. These can be particularly problematic if you have generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), or panic disorder. Fortunately, by reducing your use of these three items, you may be able to improve your symptoms.

#1: Caffeine

Almost all adults in Foxborough consume some amount of caffeine on a daily basis, often without thinking about it. Some of us can’t get our day started without that morning cup of coffee; others prefer tea or energy drinks. Even if you’re not a caffeine junkie and don’t care for coffee, you may still be caffeinating without even realizing it. Many sodas, including colas, Dr. Pepper, Mountain Dew, and even Sunkist, contain a significant amount of caffeine. If you’ve ever had one too many shots of espresso, than you know firsthand that caffeine can make you jittery and on-edge. Caffeine is a central nervous system stimulant, and too much of it can worsen anxiety symptoms. You may be able to keep your anxiety and tension at bay by being mindful of how much caffeine you’re ingesting. A cup of coffee has an average of 80 mg of caffeine per 8 ounces. Sodas generally have 30-40 mg, and green tea has about 60 mg. Keeping it under 200 mg per day is a good rule of thumb, if you really feel like you need caffeine.

#2: Nicotine

Like caffeine, nicotine is a central nervous system stimulant. If you smoke, chew tobacco, or use other tobacco products, which contain nicotine, it’s probably a habit and you may not realize its stimulant effects. Some studies have shown that nicotine increases the risk of someone developing an anxiety disorder, as well as worsening the symptoms of anxiety. Quitting smoking is quite difficult, but reducing how much you smoke (or chew) per day can be a step in the right direction and can help calm your nerves and prevent anxiety symptoms from flaring up. You may also want to talk to a doctor in Foxborough to see about getting help to quit smoking for good.

#3: Alcohol

Alcohol is a central nervous system depressant that produces feelings of ease and mild euphoria. Alcohol in moderate amounts, consumed relatively infrequently, may appear to ease anxiety; however, this effect is largely illusory. In the longer term, alcohol exacerbates anxiety. If you have an anxiety disorder, you may want to be careful with your alcohol consumption. There is a high correlation between alcohol abuse and anxiety disorder, which may be due to underlying genetic factors that predispose an individual to both conditions. Because alcohol can temporarily relieve anxiety, a person may fall into the habit of using alcohol as a coping mechanism. This is neither healthy nor effective. This isn’t to say that you can never drink at all, but moderation is a must. According to the National Institute on Alcohol Abuse and Alcoholism, “at-risk drinking” can be defined as a woman who drinks more than seven drinks in a week or more than three drinks on one occasion; for men, the numbers are 14 drinks per week or more than four drinks on one occasion. Having a glass of wine or a cocktail every once in a while is generally okay, and may even have positive effects on cardiovascular health. However, excessive drinking can cause heightened anxiety and increasingly negative emotional states. If you suffer from anxiety, remain mindful of how much and how often you’re drinking. Also, it may be wise to pay attention to your reasons for drinking. A drink or two as a “social lubricant” is one thing, but if you drink for the purpose of relieving your anxiety, you may be at risk for developing alcohol abuse or dependency.

 If you have anxiety in Foxborough, or even if you’re just suffering from normal levels of stress, you could inadvertently be making it worse by excessive caffeine, nicotine, and alcohol consumption. Taking care to reduce your caffeine and nicotine usage, as well as avoiding excessive alcohol, may help reduce your anxiety symptoms.

NEUROFEEDBACK FOR ANXIETY

Lifestyle Tips for Dealing with Anxiety

Many people suffer from some form of anxiety disorder. Everyone feels anxiety from time to time, such as when final exams are approaching; a big job interview comes around; or when faced with financial problems. However, an anxiety disorder goes beyond normal anxiety, with feelings of worry and fear that are disproportionately overwhelming and may not even be attached to an identifiable trigger.

If you have an anxiety disorder, the best thing to do is to seek treatment. Some people are more predisposed toward anxiety than others, for reasons related to genetics and brain structure. Anxiety can be managed on a psychosocial level, with psychotherapy and cognitive-behavioral therapy; on a neurochemical level, with medications that correct chemical imbalances in the brain; and with neurofeedback therapy, which corrects underlying brainwave dysregulation associated with anxiety. A psychiatrist, counselor, or clinical psychologist can find a treatment plan that works best for you.

In the meantime, if you are dealing with anxiety on a daily basis, there are a few changes you can make to your diet and sleeping habits that may help you reduce and cope with your anxiety.

·         Eliminate foods and drinks that cause or contribute to anxiety. For many people, this means caffeine. Coffee, energy drinks, and other caffeinated beverages can cause or exacerbate anxiety due to the drug’s stimulant effects.

·         Avoid starches and sugars. When stressed out, many people reach for starchy or sugary foods as “comfort foods,” but these can actually worsen your anxiety later on by causing fluctuations in blood sugar.

·         Avoid excessive alcohol. Although some people feel a few drinks may help them unwind, others may actually feel more anxious or depressed if they become too inebriated. Alcohol also creates unpleasant hangover effects.

·         Exercise can help relieve anxiety. Exercise causes the release of mood-boosting, anxiety-reducing endorphins, an effect that persists for hours after you finish your workout. Cardiovascular exercises, such as running or cycling, are great for stress relief. You may also try yoga or tai chi, which incorporates meditation and breathing techniques that makes them highly relaxing.

·         Try deep breathing exercises. Remain mindful of your breathing, especially if you begin to feel worried or stressed. Slow, deep breathing has a direct effect on your heart rate and can reduce anxiety.

·         Avoid commitments and situations that will exacerbate your anxiety levels. You can’t always run away from what causes your anxiety, and social anxieties and phobias have to be overcome by exposure and desensitization. You may want to avoid taking on too many work tasks or interpersonal commitments if an overloaded schedule will cause your anxiety to flare up. Remember, it’s okay to say no.

·         Get enough sleep. Maintaining a regular sleep schedule can help reduce cortisol, a stress hormone. Herbal remedies or melatonin supplements can help with this, if needed.

If you have an anxiety disorder, you should seek mental health treatment to address the underlying issues that are causing your anxiety. There are several strategies that can help you deal with anxiety, and  plenty of rest and good nutrition are necessary for overall health and wellness, including mental health. 

Identifying and Treating Anxiety Disorders in Foxboro

If you’re feeling fearful in Foxboro, you may actually be suffering from an anxiety disorder. Anxiety is characterized by overwhelming feelings of extreme fearfulness and worry, beyond what would qualify as a rational response. Although a person with anxiety may recognize that their feelings don’t quite make sense, they still cannot control these emotions. 

The symptoms of anxiety include:

·         Excessive worry

·         Excessive fearfulness

·         Irritability

·         Panic attacks

·         Shaking and trembling

·         Headaches

·         Stomachaches

·         Sweating

·         Trembling

·         Accelerated heart rate

·         Difficulty concentrating

·         Impaired performance at school or work

·         Interference of anxiety with relationships

There are several anxiety disorders, including generalized anxiety disorder, social anxiety disorder, phobic disorder, and panic disorder.

Medications for Anxiety

Anxiety disorders are frequently treated with prescription medications, usually selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines. SSRIs are often used as a long-term anxiety treatment. These drugs can take several weeks to begin working effectively, but are often effective for reducing anxiety symptoms. Many anxiety patients have good results with SSRIs, but other people find that the side effects are highly problematic. 

Side effects of SSRIs often include: 

·         Lack of energy

·         Increased appetite

·         Weight gain

·         Impairment of sexual desire and performance

·         Stomach upset

·         Nausea

·         Headaches

·         Drowsiness or somnolence

While SSRIs are a long-term treatment modality, more immediate anxiety relief is often found in benzodiazepines like Xanax. Although Xanax can “mellow out” an anxious person, benzodiazepines are not without side effects, including:

·         Memory deficits

·         Impaired coordination

·         Lightheadedness

·         Changes in appetite

·         Fatigue

·         Drowsiness

·         Impaired concentration

·         Unsteadiness, trembling, or other problems with muscle control

·         Unusual weakness or tiredness

·         Abdominal pain

·         Blurred vision

·         Increased appetite

·         Changes in sexual desire

·         Weight gain

·         Interference with menstrual cycle

Like SSRIs, benzodiazepines treat the symptoms of anxiety by altering neurotransmitter levels, but at the cost of side effects that can sometimes be more problematic than the original anxiety was. Xanax and other benzodiazepines are known for their tendency to be habit-forming, which needs to be taken into consideration when these medications are prescribed. People occasionally become addicted to the pleasant emotional sensations associated with Xanax, and long-term misuse can have adverse health consequences.

Managing Anxiety with NeurofeedbackTherapy

Neurofeedback therapy is a promising alternative to drug-based therapies for anxiety disorders. In neurofeedback therapy for anxiety, EEG (electroencephalographic) neuroimaging technology is used to identify dysregulation in electrical frequencies in areas of the brain associated with mood regulation. People with anxiety disorder often emit abnormally high levels of beta brainwave frequencies, associated with concentration and mentally alert states in certain regions of the brain. Neurofeedback therapy can be used to train individuals to alter these brainwaves to more relaxed alpha and theta states, which can help reduce the symptoms of anxiety. Neurofeedback training occurs over numerous sessions by a trial-and-error learning process, but can cause lasting changes in the brain that allow its benefits to persist long after therapy is completed. Neurofeedback is a useful alternative or addition to pharmaceutical anxiety therapies, and is known for its complete lack of negative side effects. During 40 years of research on neurofeedback therapy, it has repeatedly been proven to be safe and side-effect-free. Neurofeedback participants also report undergoing therapy is a relaxing and enjoyable experience. Neurofeedback therapy is now available in Foxboro and may be a helpful addition for managing your anxiety.

Anxiety disorders are characterized by constant, overwhelming feelings of fear and worry, often to an irrational extent and without any identifiable cause. There are several types of anxiety disorders, all of which can be managed with cognitive-behavioral therapy, prescription medications, and neurofeedback therapy. Anxiety can be a debilitating condition causing significant impairment in academic and occupational performance, in the person’s overall sense of well-being, and in interpersonal relationships; however, it is treatable and many people have successfully overcome anxiety.

NEUROFEEDBACK IN FOXBORO