Tag Archives: anxiety


When i hear a person talking about stress or complaining of how much he or she is stressed, i often want to listen and get to know the person’s situation so that to see if i can help in any way, but i came to realize that alot of us don’t understand what stress is or how chronically stress can affect our bodies.  The reason for writing this article is to make a person understand why stress should be avoided or managed at all cost.


3 Ways stress affects our bodies
3 Ways stress affects your body.


Stress as a subject is very broad and it has alot of definitions or everyone can explain it in his or her own way.  In simple terms, Stress is a psychological and physical strain or tension caused by economical, social, political events that becomes difficult to manage or endure by any human being.

Stress falls into three categories

Stress as a stimulus

Stress as a Response

Stress as interaction

The categories above define stress and how it happens.

Stress as a stimulus, Is an event or influence on the external environment that causes a response. In other wards it is known as something that causes stress or you can call it a stressor.

Stress as a Response, Is a psychological or physical reaction of an organism ( a person) to a stimulus.  Every person reacts to stress in a different way whereby a person’s behaviour can change or a person  can have a mental reaction.

Stress as interaction,  there has to be a relationship between an organism and its environment.  The environment has an influence on every person which can cause stress.


3 Ways stress affects our body
Facts about stress

Now days for a person to suffer from stressful conditions has become normal due to the lifestyle and the way the world is transforming.  Even though people have come out and gave various reasons to why they are stressed, researchers still conclude that the causes of stress is still unclear.

However there  are different theories that talk about stressors which can influence a person to feel stressed in one way or the other.

What is a stressor? These are things that cause physical or psychological strain to a person.

Stressors are classified into three different categories

  • Life Changes
  • The Hassles
  • Occupation linked stressors


These are unpredictable events about life, which can include; Death of Spouse, Divorce, Marital Separation, Jail term, Marriage, Fired at work, Retirement, Son or daughter living home, Sex difficulties, Trouble with boss, Change in living conditions, Change in schools, Change in financial state, pregnancy e.t.c


These are everyday demands, transactions that are influenced by an environment that causes irritation and frustrations to a person. They include; Traffic jams, noise, disappointments, arguments, financial and family concern, weather, losing things e.t.c


This applies to people working in emergency services or those who are required to deal with people in pain and distress . Forexample;  Firefighters,  Mountain rescue workers, Midnight nurses,  e.t.c. It is said that people working in these areas  face additional demands and most of the are likely to experience PTSD.


Stress isn’t something extraordinary or something to be afraid of if you get to understand it.  Stress is useful at a small extent because in some situations it can push us to do stuff that we felt lazy doing, forexample if you have unfinished work and the deadline is approaching , a little stress can push you finish whatever you wanted to finish before the deadline.

There is something you should know that our bodies are designed to combat or deal with stress with the help of a hormone known as cortisol.  

As much as we might have a stress hormone, chronic stress can still put our health at risk. When our bodies detect stress, we fall into fight or flight syndrome but its upto us  to stay in that mode or become resistant.  Below is the structure that shows how the body responds to stress.







When a person perceives a stressor or a stimulus, there happens to be a brief initial shock phase that makes a person want to react. The alarm reaction is considered as the first stage of how our bodies do respond to stress. During this stage our adrenaline levels start going up, as well as falling into the fight or flight syndrome, forexample if a person is working to finish a certain project but the deadline is coming up, they might start to feel pressured and because of that he or she will start looking for options on how he can finish the project early or give if on the project. We all do react to stressful conditions differently.


After we experience stress, our adrenaline levels can go back to normal or increase it all depends on how we perceive stress conditions. The stage two explains what happens to our bodies if we are unable to resist stress. When we get alarmed, we fall into fight or flight stage but we expect after some hours to be out of that stage by removing the stressor ( something causing stress),  but failing to manage our stress makes us fall into stage three which is known as the exhaustion stage.


When the body falls into the exhaustion stage due to stress , it means that it will start to weaken because during this stage the body’s resources ( vitamins and minerals)  get depleted.  This is where you find a person experiencing physical pains because of stress or even starts to suffer from severe anxiety. It shows that a person has failed to manage their stress and don’t seem to have a break from fight or flight syndrome.


1. Emotionally

3 ways stress affects our body

3 ways stress affects our body

As  a human being , we have different emotions and these emotions detect the state of mind we are in.  When a person experiences stress, it affects the way a person feels, forexample if that person was happy or smiling but then all of a sudden stress can make them very sad or angry, just in a few minutes stress can change our emotions.  Emotions play a big role in everyone’s life that is to say they determine the quality of life that your living.  Researchers say that the success of someone’s life depends on their state of mind, which means that it is hard to perform when your angry or sad.

2. Physically.

Stress depletes our body minerals which causes us to have physical pain. Chronic stress is harmful to our bodies because it interrupts the blood flow and the heartbeat.  When you continue to suffer from stress, you will realize that you won’t have enough energy to do certain stuff and for some people they may end up having high blood pressure.

3.  Behaviour.

3 ways stress affects our body

Behaviour is the way which one acts. Stress most of the times influence how we act or react in most cases. If your feeling stressed , you will find yourself feeling insecure, anxious or angry and that will definitely have an impact on how you act in the society.  Most people are addicted to certain habits because they are stressed and they can’t break through from their stress disorder hence acting differently.

Note; The 3 above elements are very important when it comes to a person living a healthy life. The moment those elements are tampered with, then alot of things will change in your life.





Everyday there is an increase in the number of people suffering from Anxiety which has also led to the high rates of people having generalized Anxiety disorder.
With the way the world is operating and the way our life style is changing, it has become normal to be exposed to the things that make us anxious.

When it comes to mental health, i should say that less attention is given to this subject yet it is the cause of most every unexplainable problems that we face in our societies today.
I have always asked myself what is the cause of anxiety in general? But then i realised that Anxiety in general is a very wide subject that can’t not be explained in just one article because we have different types of anxiety disorders like Generalized Anxiety disorder, Social anxiety, panic disorders, phobias, post traumatic disorder which all have different reasons as to why a person experiences them.

We can all have anxiety at some point in our lives because it is inevitable and sometimes Anxiety can be healthy as well, but when a person remains in the fearful state for a long period of time whereby this state interferes with her daily activities, then we can term that as an anxiety disorder. As a person suffering from any type of anxiety disorder your body is always in the fight or flight response which is why a person gets to experience certain uncomfortable symptoms.

In this article, am going to be discussing the most common causes of Generalized Anxiety disorder in our societies today.
Generalized anxiety disorder is that type of anxiety disorder that has the highest percentage of anxiety sufferers in the world, the reason being that most people can be unaware due to weird symptoms they can experience and some sufferers end up being misdiagnosed.

Although, all the type of anxiety disorders have one thing in common which is fear and excessive worrying, but to every disorder there something which triggers it to the extent of making someone’s life unhappy and that is what we are going to find out in this article.


Generalized Anxiety disorder, is a situation where a person lives in continuous excessive worrying and fear. This can happen because of the state of mind they are always in like if a person is overly worried and depressed about something they are most likely to have GAD.

In my own experience Generalized anxiety disorder can even take years without a person noticing that they are suffering from this mental illness.  The time you spend stressing about your fears is like a time of building this disorder until it’s highest peak. The moment you start noticing the most common physical symptoms of GAD it means that your adrenaline levels are very high and your body has lost control.

For a person to suffer from GAD means that they have been exposed to stressful conditions that have caused their bodies to release too much adrenaline that does put the body in the fight or flight response. When you look around , you will realize that a number of factors like social, economical, environmental. political; somehow contribute to the increasing rates of anxiety in our society today.  Somehow it has become inevitable for a person not to get stressed easily.

Most common things that people stress about.

These are the things that atleast everyone stresses about which can expose them to having Generalized Anxiety disorder.

  • Finances,  Everyone at some point will think about money or whether they have enough money to keep their lives moving. The reason being that money is very important when it comes to living a life that we wish to live.  When we luck money it will become a centre of our stress.
  • Relationships, It doesn’t matter whether it is a boy, girl or family relationship  as long as their is instability in that relationship we are most likely to get stressed and depressed.
  • Poor Health,  This stresses everybody on earth because we all know health is wealth. When your off and on with your health it is reason enough for you to get stressed.
  • Job insecurities , When a person realizes that they can be chased from their work anytime, that situation causes stress and hence making a person to have high levels of anxiety.
  • Physical appearance, These days people care alot about how they look physically which stresses them out. Forexample the big people want to become smaller and the smaller people want to add on some weight,
  • Social status, This might sound weird but these days people stress about their social status and how they can improve it. They see other people’s social status on social media and they want to be like them so this can also cause anxiety among them.
  • Depression. Being sad all the time is also very stressful and keeping your mind in that state can also expose you to having generalized Anxiety disorder.

They are lots of things that make us stressed, the list is endless if you go into deep searching about this issue but the most common ones are the ones listed above.

Note; Not that everyone who is stressed can experience Generalized Anxiety disorder and that is why am going to be explaining the most common causes can lead a person to having GAD.


Failure to manage Stressful situations. 

Everyone at some point is exposed to stressful situations but the way you manage that situation is what makes it different at the end of the day. Let’s assume if two people pass through a certain amount of stress at the same time, but one of them knows how to manage the situation while the other person doesn’t know, it means that the people who doesn’t know how to manage stressful conditions will get more stressed and depressed hence becoming more anxious.

Delay in intervention

When a person starts to experience mild anxiety that is the time for a person to seek help because you can reverse the situation early than when a person is experiencing severe anxiety.  There is one thing you should know that before a person gets an anxiety disorder, they pass through phases from being stressed to being anxious then to having a disorder. That’s why i keep on saying early intervention is key when it comes to Anxiety.

Addiction to Anxiety Medication.

It is not bad to take anxiety medication when your feeling anxious sometimes but some of this medication do have withdraw effects that can turn moderate anxiety to severe anxiety. My advise would be to take them with care or  find a good strategy on how you are going to let go of them without being affected.


If a person experiences anxiety attacks for the first time, they often think that it is some terrible illness, when they are rushed to the hospital they can end up being misdiagnosed atleast from experience i can testify to it. The reason why misdiagnosis can lead to GAD is because the more you think your treating something worse , the more you will become more anxious.  That’s why it is always better to first check yourself with a very competent doctor or physician before you conclude.

Refusal to accept

In our early stages of becoming anxious, it is always easy to bounce back to your know more state if you accept early that your becoming anxious daily and then look at how you can solve that or treat yourself, where as if you totally find out that your experiencing anxiety attacks or signs of anxiety but you choose to ignore then more of it will come hence causing Generalized Anxiety disorder.

One of the things that can speed up the healing process of anxiety or stress disorders is to accept that now your in that kind of situation other than denying the fact which will eventually put you in the state of having severe anxiety.

Dwelling on the past

This is one of the common causes of GAD in our society today. People don’t want to forget their past traumas or bad experiences. The dwelling on the past circumstances keeps a person in the flight or fight response 24/7  because it brings back the memories of that incidence, it makes the adrenaline levels to shoot and it also makes us to get depressed. If your dwelling on your past, it is advisable to seek for a therapist or find strategies on how you can avoid thinking or taking your mind back on thinking about the past events.


Being in the state of sadness and unhappiness can make us more stressful and the more we live in that state the more we get anxious. Depression is a silent killer when it comes to mental health. It is very common for a person to be suffering from anxiety and depression because they are related.

NOTE; Everyone in our day to day life can get anxious or even get mild anxiety but there is always a reason why mild anxiety can turn into severe anxiety and that is why a person should take note to avoid GAD.

How to overcome insomnia when you have Anxiety. Facts you have to know.

For people who are suffering from anxiety or who have been in the anxiety circle before know that it is inevitable not to have insomnia during the anxiety period.
Anxiety as an illness comes with lots of physical symptoms and one of them is insomnia. So many people who have insomnia keep on denying the fact that they have a mental illness, though research has always shown insomnia to be connected to mental illnesses like anxiety and depression.

Before you learn how to overcome insomnia, you have to know what insomnia really is and the whole facts surrounding this disorder.

You might be asking yourself how is my anxiety connected with insomnia? Well i have to tell you that they move hand in hand. Let’s assume you’re worrying of a certain situation that you think might occur in the future and because of these unstoppable worries you seem not to find sleep at night. The things that you keep on thinking or stressing about during the day, are the same thoughts that will come to your mind when trying to fall asleep.
If your trapped in the anxiety circle, you will definitely find difficulty in sleeping hence developing a sleeping disorder termed as insomnia.

When you fall asleep and you wake up after some hours you will feel refreshed and full of energy to start your day but if you haven’t slept well at night, your mornings or days can be horrible in many different ways.
The things that happen to you can include;
•Mood swings.
• Depression.
• Body fatigue.
•Low productivity in your daily activities.
• Lack of concentration.
• Body pains and much more.
As you see all those effects come when your not getting enough sleep. When a person is sleeping, alot happens in the body that is to say this is the time when most development or healing processes occur hence making it a very special daily activity interms of our health in general.


There is no such powerful tool like affirming to yourself by the use of powerful words that rewire your brain to a good positive mood. There are so many reasons why i like affirmations, one of them is that they keep you calm and less stressful. For example when you go to bed and try sleeping but you’re mind keeps on telling you that your not good enough, then you have to replace that with a powerful strong affirmation that goes like i know am good enough. I have tried it before and it works like a miracle pill.

NOTE DOWN POSITIVE AND NEGATIVE THOUGHTS. When you’re day comes to an end and you feel like sleeping but you spent the whole day stressing or worrying about stuff, get a piece of paper and write down firstly the negative thoughts and then lastly write the good things that come into your mind, then after you have written them down you will feel like a heavy burden has been lifted off your shoulder. Writing things that worry you is a powerful technique that most people ignore but it works like a charm.

I know that when you have anxiety, you unable to think clearly and all that comes to your mind are the negative thoughts that cause you to worry and making you loose sleep. Every person has something nice they wish to have or a situation they want to be, so when you realize that the anxious thoughts have started popping into your head like oh my God these physical symptoms are coming back or am dying soon, just close your eyes and start imagining any beautiful pictures that you would like to see for example these might be your loved ones or fiancee or friends but the end result will be you feeling better and eventually getting that sleep.

When we don’t have enough water in our bodies, it will make us restless because it will affect the elements that promote brain functioning. Keeping your body hydrated will help your overall health including solving the problem of insomnia. Drinking enough water daily will help us to stay focused during the day and rest well at night.

When your trying to overcome insomnia, you have to look at the physical side of the situation, for example are you sleeping on the right mattress or covering yourself the right blanket. All these factors contribute on how well your sleeping at night. In one of my articles i discussed some weighted blankets that are really good for people with insomnia. You have to really check out how you’re sleeping and the items you are using to capture that sleep.

I know we all love watching late movies, being on our phones and tablets but not knowing these gadgets do make us fail to sleep at night. The time you spent anticipating or waiting for an email or be it trying to win a certain game, this period is enough for your body to fall into a flight or fight response hence finding it difficult to sleep.
Frequent use of electronics also interfere with melatonin a hormone that regulates sleep or wake cycles. In order for you to sleep at night, you have to discipline yourself when it comes to using these electronics.

I know so many people who have solved their insomnia problem by just taking one cup of green tea or any herbal tea before bed time. These teas are very useful since most of them have ingredients that contain that tranquilizer effect which can relax your mind.

It is always hard to fall asleep on a full stomach especially when you have anxiety which causes you to have insomnia. Research has shown it that eating food or snacking late in the night will keep you awake the entire night.

Note; Insomnia is am illness that can be solved if you work on yourself and change what is supposed to be changed.
I would say that people have resorted to taking pills as away of getting sleep which i oppose because of the negative effects that come with drugging themselves.
Anyone can overcome insomnia by using the natural tips that i have listed above.

How to help a child with depression. Solutions that will change your child’s life


How to help a child with depression

I always say that when it comes to depression, early intervention is key because alot can be avoided when the situation is detected early. There is high increase in depression today in children than it was years back and what is more painful is that when a parent or a guardian finds out that a child is depressed, they sometimes loose it or get stressed because they have no idea on how to deal with the situation and trust me i know how hard it is for a parent doing what he or she can to help a child with depression.

What you should know about child depression.

For a person who has suffered from depression knows that it is a mental illness  where someone feels sad and unhappy about life itself which can affect their emotional and physical behaviours.

Depression is considered to be one of the worst mental health disorder because its effects include someone committing suicide which is the worst thing that could ever happen to your loved one. When it comes to a kid having persistent mood swings or hating there own life, most of the times these kids don’t even know  what they are experiencing, that is why it is very important to be monitoring your kid so that anything you notice unfamiliar in your kid’s behaviour you can take an action right away before the situation worsens.

Misconception about child depression

The an incorrect opinion that some people have about child depression is that “children aren’t supposed to be depressed because it is only for adults” which has been one of the reason why alot of kids now days are  committing suicide in regards of people not understanding the pain that they are going through. Research shows that 300 million people world wide suffer from depression where by 22.2% of the American youth will have diagnosable mental illness with serious impairment at some point before they are 18 and when it come to African countries depression in children is increasing everyday because there is less awareness on the subject.

What are the causes of depression in children?

In one of my previous articles, i discussed some of the causes of depression in teens which isn’t so far away from child depression there are some similar causes as i have discussed them below. However the cause of depression among humans is still open and discussions through research do go on daily to find the root cause of this issue.

Abandonment, When a child is a abandoned by his parents this can be for a good reason or not for something beneficial to the child all in all it will affect the child emotionally in one way or the other. Most of the parents who do abandon their kids they always say i did it for the sake of the child’s happiness or future not forgetting the impact it will have on the kid.

Lack of enough attention towards the child. They are parents or guardian that feel like they want there kids to be independent and strong people so they become less aware or observant in what their kids are doing which make the kids to feel like they aren’t loved by their own parents hence having persistent feelings of sadness and mood swings.

Too much access to technology.  A kid should act like a kid, where by they should able to and enjoy the nature and involve themselves in activities that improve their serotonin levels but these days with all the technology that being created everyday has made it impossible for our to enjoy nature activities.  You can find a kid on a tablet from morning to evening just playing video games which do have nothing about brain boosting.

High ranking your child from other kids. If you treat a kid like he or she is superior to other kids, his fellow kids will hate him or her and will definitely bully him at school so it’s better to show a kid that he is equal to other kids of the same age group.

Bullying. This  has been and still one of the reason why many children become depressed. Bullying can affect a child’s performance at school if not realized early, it can also lead to high levels of anxiety and stress among the kids that do fall victim of bullying.  They are alot of reasons why children are being bullied by their fellow age group mates this might be because of skin colour, religion, or behaviour.

Health issues.  If a child is suffering from a particular deadly disease which exempts him or her from involving themselves in daily activities, they will feel left out which will cause depression. It is a parent’s duty to guide or counsel a child inorder to avoid mental health disorder.

Differences in physical appearance.  When a child looks at him or herself and they realize that they don’t look like their fellow kids, this might happen to children with different races, weights, heights or kids characterized by albinism which in the end might create discrimination among the kids hence causing depression to a child that feels like he or she is different.

Undiagnosed  Anxiety disorder. They are kids who have high anxiety levels but when a parent has no clue about it. Anxiety as a mental illness damages our self-esteem and destroys our moods and when it goes untreated it turns out into depression.  Wit the way that our kids are exposed to high technology of the internet, Anxiety has become inevitable in our societies.

Over controlling the child. It is good to guide our kids in the right path but if we turn out to make our kids do exactly what we feel is right for them, this can impose stress on the child and since some kids fear to talk to their guardians or parents they will feel more depressed.

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Poor feeding. What we eat always has either a positive or a negative impact on our mental health.  Since a child most of the times eats what a parent or guardian gives to him or her whether are healthy foods or not it will have an impact on a child’s mood. They are a lot of foods that can avoid a child or reduce depression in kids if consumed effectively.

How to help a depressed Child.

how to help a depressed child.

Assisting a depressed  child is like helping the future of this nation to move forward, this might be your kid or anyone your not related to but it is really important to offer help to a child if you notice they have depression.  Below are some of the things that can be done to help a child overcome depression.

Seek medical help.

When i talk about medical help i don’t necessarily mean that you should buy tablets or anything of the sort.  In most cases it means you seek advise from a doctor or a therapist who is well versed in treating depression.  When you seek medical help it will help you find the root cause early before the situation worsens and most of the time it is better to also talk to some who is experienced and get the way forward on how you can help a child.

These days it is becoming very easy to find a therapist so it is not an excuse it doesn’t matter where you are, you can get your own therapist to help you or your child overcome depression or any other mental illness. Sign up for free here to talk to a therapist online.

Educate the child about the situation.

There is nothing more valuable on this planet than information.  If you realize that a child is depressed, get access to some of the valuable information that can get a kid to understand what he or she is going thorough, this can be inform of workbooks that help children understand their feelings a little bit more.

Sometimes we can talk to the kids and they fail to really understand what we are trying to say but if we give them the freedom of reading on their own things could stick more easily into their heads than when you try to show them what to do.

Child counselling,

Counselling helps when it comes to depression because it gives a chance to  a depressed child to really talk about what is bothering him or her which helps to uncover the root cause of depression. They are different types of counselling which include;

  • Face to Face counselling, where by a child or a depressed person meets a therapist or a counselor in person  to talk about what is really bothering him or her.
  • Individual Group. This is the type of counselling which is done in a group, where people of the same issues meet together to discuss about how they feel and this allows sharing of information between individuals.
  • Telephone counselling.  This is where a person talks to a therapist through the phone this is mostly works for those people with busy schedules
  • Online counselling.  This is done on the internet through email exchanging or on different forums. This is done when a patient wants to keep their identity anonymous.  Get online counselling here.

Child monitoring in disguise.

Any parent or guardian if you find out that your child is depressed, its better to start monitoring what your child is doing without him finding out to avoid stress being put on the child. Remember when a child is depressed they can resort to uncomfortable habits which might affect their social, emotional and physical behaviours.

This also helps if the child has been seeing the therapist or doing anything to help his or her depression, it allows you to know whether what your doing is making a difference in your child’s life.

Show more love and interest towards the child.

If you could ask most of the children why they are depressed, most of them will say that ”  i feel am not loved by family or parents“. The reason why a child feels that way is because you show less interest in what he or she is doing.

I know these days parents or guardians do have crazy schedules and a lot weigh on their shoulder like financial and marriage anxiety but we need to find a balance between taking of our children and work it’s self.  There a lot of things we can do to show more love and interest to our kids like helping them with home work, taking time to listen to what they have to say, playing with them and asking them questions about different situations.

Feed your child with healthy foods.

As we all know that food is the natural medicine that we have on this planet and it is capable of healing any type of illness including depression. If your child is depressed, try feeding him on more healthy foods and you will see improvement in his state.

Many people out there think that taking a child to burger king makes them more happy, yes it might feel like that to a child because junk feels to be more tasty than the other healthy foods but in the long run it affects  a child’s  a mental health.

Talk to a child.

You will never understand the child unless you talk to them and find out what is really bothering your child.  I know that sometimes when a person is depressed they don’t tell you right away why they are feeling like that but if you create an environment comfortable enough for your child to speak it would make a difference.

Forexample you can start by asking fair questions like ” sweetheart do you like your school?” if the child answers no it means that there is something about the school which is causing a child to have persistent mood swings and if  so then a solution should be taken.

Be patient.

When dealing with a depressed child or anyone with a mental illness, you need to be patient because the reality is that recovery takes time. You should try to understand and if progress isn’t made right away even when your doing all you can, still you shouldn’t give up on your child.

Note; Depression among our children keeps on increasing every single day and still in different countries they are kids who go on undiagnosed which is destroying the future tomorrow.

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Let’s all join hands and create more awareness about depression.


Cbt Anxiety worksheets. My top reviews

CBT Anxiety worksheets. My top reviews.

When it comes to managing or overcoming anxiety,  you should know that your mind determines alot on whether your anxiety level will increase or decrease and no other tool works better with  changing the way our mind perceives things than CBT. By referring to the CBT anxiety worksheets you can be in position to control, manage and even end your anxiety cycle for good.

How do you understand CBT?

Many people have different understanding of the cognitive Behavioral Therapy but there is one thing in common that i have realized , which is the reason why people opt for CBT is to create a shift from the pictures they have in their mind inorder to improve their mental health.

In simple terms CBT is an exercise or practice that is done on or by the person inorder  to change their current thinking and feelings so that to influence their  behaviors which can solve their problems or challenges. The end result of doing CBT is a person should be in position to change their frame work of thinking or behaviour that is causing them pain to a totally different way of seeing things inorder to create a shift in how a person feels.

In order to fully utilize this exercise you will need recordings which you can refer to or which can educate you more about Anxiety. Some people think that if they are visiting the therapists it’s enough and they don’t need the work sheets. I highly recommend that you even request or kindly ask your therapist to give you his favourite CBT worksheet because i believe that however much someone can try to help you with a problem, sometimes you need to take sometime off and educate yourself about the illness i bet you will heal faster if you get to understand it from it’s core roots.

How does  CBT works?

How CBT works

This kind of therapy is a short term therapy carried out by a trained therapist in CBT and the session usually takes 50 minutes. During a session a therapist asks the patient to identify his problem, together with the feelings and the behaviour that are linked with an anxiety disorder.

CBT focuses on what an individual thinks and how the thoughts are affecting an individual’s emotions and behaviours.  Through CBT a person will be able to take control of their negative thoughts and look at them in a positive view which will improve their feelings and create a behavioral change.  CBT  has two components which include the cognitive therapy and behavioral therapy which both focuses on examining  one’s thoughts and behaviours and how they contribute to an individual’s anxiety.  According to research CBT is becoming more popular when it comes to helping people with mental illnesses and the therapy is highly recommended by the National Institute for Health and Care Excellence to solve anxiety disorders.

What is included in the CBT Anxiety worksheet.

Since CBT focuses on the here now, it is very important to keep recordings which will help you to keep track on your thoughts. Everything that is included in the CBT anxiety work sheet doesn’t focus on what happens in our lives rather it focuses on how we think about what has happened to us in our lives.

In the worksheets you will be able to find tools that will help you understand your thoughts better and how they are affecting the way you feel.  In CBT there is one powerful tool which is known as Keep thought tracking records. Have you ever been there and you take note of the things that you think about in an hour or two?You will sometimes be surprised because some of these thoughts that make us feel sad or anxious aren’t even worthy our energy.  The thoughts that just come to us unaware are called automatic thoughts like you have no control about them so they just keep on coming and coming.

These thoughts can be;

  • Iam not worthy.

  • Iam not loved.

  • Iam so fat.

  • I will never be good enough

  • No one cares about me

  • No one loves

  • I will never be successful

  • I will not recover.

When you can’t take control of these automatic thoughts that do pop in your brain then your bound to feel anxious or depressed.

Other tools;

  • Thoughts stopping, In Cbt anxiety worksheets you will learn how to stop your own thoughts,  sometimes our own minds can get noisy with unwanted thoughts and inorder to eliminate them you need to know how to stop them or change them to a positive voice.
  • Bring awareness to your own thoughts.  Most of the times we aren’t aware of what we are thinking, we just let ourselves be controlled by our own thoughts which can lead to anxiety. Through the worksheets you will understand the importance of being aware of your own thoughts and what impact your thoughts can have on the way you feel.
  • Realize cognitive distortions. The worksheets also do include the things that may come in your way of challenging your negative thoughts and how you can deal with them.

Importances of using the CBT Anxiety worksheets.

Reduces Anxiety,  When you start the therapy and using the worksheets as a referral tool, your more likely to experience a change in your anxiety levels. According to research individuals who have undergone  CBT experience greatly improved in their levels of anxiety after 16 sessions.

 You get well equipped with the knowledge. There is nothing more important on this planet like knowledge, the more you really understand your illness and you get immersed with how things are the way they are, the faster the healing. A person with a worksheet understands better than a person without.

Changes your perception. Through the use of the worksheets, you will get understand that anxiety isn’t a disease or isn’t something you have to hate because it will always be part of our lives  but learning how to look at our thoughts differently is the only way to control our anxiety.

They do give hope, Most of the anxiety worksheets are written by people who have experienced anxiety and they have been there so they know how to suffer when you have anxiety disorder and you use a worksheet of someone who was experienced something your going through, it gives you hope that one day you will also live a testimony.

You can help others. The CBT anxiety worksheets aren’t only used by the patients who are suffering from anxiety only but also therapists do you use or refer to them to help their own patients.

Recovery comes easier. Most of the people who are using CBT are most likely to recover fast than people who aren’t involved in the Therapy.

CBT Anxiety worksheets, My top reviews.

As we have seen how important CBT and anxiety worksheets can contribute to our recovery or managing anxiety, now it is the time to look at what best anxiety worksheets you can choose to help you create a change in your anxiety level. Me myself, when i was trying to overcome anxiety i didn’t use the worksheets but through research i realized that the worksheets can be of a great health when it comes to curing or understanding our anxiety disorders.

Note ; All these workbooks that am listing down can be purchased from Amazon and they are price friendly.

  1. Retrain your Brain. Cognitive Behavioral Therapy in 7 weeks.


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This is an interactive workbook that outline a simple practical plan that occurs over the course of 7 weeks.   It allows the reader to quickly connect and also gives hope to those who are looking to regain control of their life.

In the work book the author gives practical CBT skills to practice to improve your condition and functioning. When you use this book, it will feel like though your working with the therapist.  The book is very brief and realistic because the author let’s you know that you won’t overcome anxiety just in one night.


  • Become familiar with the basic principles of CBT and understand how it works.
  • It helps to turn negative thoughts into positive ones.
  • Learn fundamental skills through guided writing exercises that apply to your current real life challenges.
  • It encourages you to change aspects of your  thinking and behaviour by suggesting alternative ways that can help you manage your anxiety or depression.
  • It defines specific goals that you will work toward over the course of 7weeks

At the end of reading this book, you will be able to get relief from anxiety.

2. The Anxiety and worry work Book. The  Cognitive Behavioral solution.


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If you have decided to overcome anxiety, then this book is made especially for you. The author listed the tools and techniques of cognitive Behavioral therapy at your finger tips. The book also includes the author’s experience in helping people with anxiety.

I know that there people who have already used anxiety worksheets and they haven’t really worked for them, i highly recommend you to use this book  as it is more advanced  and it provides a better view on what anxiety really is.


  • Strong emphasis on cognitive skills that can help you change your thinking about anxiety.
  • It can also be used as a reference book for therapists who are treating patients.
  • It teaches you on how you can challenge your thoughts and beliefs that lead to stress and anxiety.

3. The Anxiety work book. A 7 Week- plan to overcome Anxiety, stop worrying and end Panic.

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The book focuses on the  practice, strategy and developing behaviours to manage Anxiety. If your starting out to understand your anxiety, i request you to get this book for yourself as  it will help you understand and control your feelings that make you anxious.

The book gives an essential overview covering the basics of anxiety and how cognitive behavioral therapy approaches it.


  • It shows the right tools you can use to identify the score of anxiety and take a proactive step by step approach to find relief.
  • It includes checklists, guidelines and activities to help you understand  your anxiety and set action.
  • It shows an overview covering the basics of anxiety and how cognitive behavioral therapy approaches it.

4. The Cognitive Behavioral work book for Anxiety. A step-by-step Program.

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The work book can be used by  a person with any type of anxiety. In this workbook the author offers a step by step program to help you overcome anxiety and get back to the way you used to live your life.

It also includes an new evidence based techniques such behavioral activation and values-based action, addresses perfectionism and anxiety. Through this workbook your anxiety will broken down into specific cases and it will help you to deal with panic attacks. There is a reflection after each chapter that helps you remember what you have read.


  • It will help you to develop a personal wellness plan using techniques from rational emotive behavior therapy and Cognitive behavioral therapy.
  • The work book offers a practical program that you can use on your own or with the therapist to take back that power and end anxiety once and for all.
  • It will help you to break down anxiety into specific cases and help you deal with panic attacks.
  • It offers powerful treatment methods proven to be more effective than the anxiety medication.
  • It shows the source of anxiety.

Can i use the CBT Anxiety worksheets without a therapist?

Most of the people who use the worksheets or workbooks they use them with the help of a therapist because it can help you understand the material much faster or better. if you want your own online therapist sign up for free here.

But still you can use them without a therapist as well because overcoming anxiety it all starts with you making that decision and dropping those behaviors that keep you in the anxiety circle.  If you want to lean more about the ways i used to reduce my anxiety to the point  of overcoming it you can check here.

How to reduce anxiety at work.

Do you know that Anxiety can reduce our level of productivity at work?

how to reduce anxiety at work

I know anyone of us has experienced anxiety or symptoms of anxiety at there work place in one way or the other and to be honest it feels terrible to the extent of it affecting your work output.  But you shouldn’t worry about that a lot because write now we are going to find solutions on how you can you can reduce anxiety at your work place.

Anxiety sucks, but sometimes it helps us to make the right decision or it can act as a driving factor to complete some tasks at work.  Have you ever been at work and you start shaking, trembling or feel sharp pains in any of your body parts? If yes, then you should know that it is anxiety which has invaded your peace of mind. When we are at work sometimes we find ourselves feeling very anxious, forexample you might be sitting infront of your computer doing some work and you start having a panic attack. Do you think that it comes from nowhere ?  To my experience of living with anxiety till to the period of overcoming it i realized one thing that whenever anxiety strikes just know that there are some factors triggering it or which are making you anxious

Now, lets find out what can trigger anxiety while at work.

Perfectionism. Wanting to be perfect in every task that you want to accomplish can make you anxious if you realize that the things your working on aren’t making that picture as the way you have installed in your mind. There is a saying that goes ” no one is perfect” and that is why aiming at doing your job  right and the tasks your being assigned too  is good, though if things don’t become as perfect as you want them to be don’t stress over it  just be happy that you were able to complete a task.

Carrying thoughts from home to work. Some of us like carrying our negative and stressful thoughts from home to our work places which i think it  isn’t a good idea. Today people experience different challenges like paying bills at home, marriage problems , children problems and many more which has made alot of people experience anxiety attacks while at work. The moment you start thinking about what happened last night at your home, all your thoughts will be diverted from your work related issues to what exactly happened. That’s why controlling your thoughts and learning to rewire your brains is the most important. Learn more from the experts on how you can control your thoughts here.

Loud bosses. For  a person who has a loud boss, should know what am talking about because there are bosses when by them talking they scream instead. Those kind of bosses can make you anxious even before they come to work because your always in fear and on tension to accomplish the assigned tasks. My cousin always tell me this “my boss isn’t the best and am always in fear my  work place and that affects the way i do things”  Our own circle can trigger our anxiety at work so be aware , if necessary ignore those kind of bosses afterall what doesn’t kill you makes you stronger.

Too much overload.  When we over load our selves with tasks most of the time we get overworked and this one of the reason why i had anxiety in the first place. I still remember i was doing what they call multitasking ( means doing different tasks at once) i used to get so stressed out because i had a lot to work on which made me get what they call a burn out. However much you want to be so productive and make your boss happy, don’t forget to take care of your health first, always try to reduce on the number of tasks your doing a day.

Delayed paycheque, In most cases when you don’t get paid in the days you expect, it can freak you out. I don’t know what about you but i know that most people plan on how they are going to spend their cheque before they even receive it. The anxiety is triggered when our payments are delayed and bills start knocking on your door, that is what makes more people to freak out at their work places. This can make someone to even loose interest in coming for work hence getting a panic attack.

Negative perception. The way you view things can trigger anxiety at work.  Perception is a big word and it can change your life if you put it at work. There people who always think of their work places or the activities they are doing at work as something like a burden and it is like they are being forced to be there.  If you view your work as something stressful or unhappy place to be, it will always bring you more of the unhappy moments like anxiety, stress and depression. When your at work, try to find out how do you view your profession and the place of work, if they are only negative perceptions am sure that your already depressed and feeling like that is not a place you want to be.  Find out more on how you can change your perception by being part of release technique program.

Dehydration.  Having enough water levels in your body can increase your work output because you will feel always energetic and the level of focus is high, but when you ignore the need of drinking water, your water levels in the body drop which can bring major effects and one of it is anxiety.  Studies link anxiety, depression and stress to dehydration because the 85% of the brain tissue is water. If you have been taking less water at work and your experiencing anxiety attacks, just know that you might be dehydrated and it is very important to increase the level of your water intake to avoid anxiety.

Frequent fasting.  Even if fasting can be good at times because it helps us achieve some things like weight loss management but it can also trigger anxiety especially at work. The more you work the more your body needs nutrients to help your brain focus and concentrate on what your working on.  They are alot of effects that come along when your fasting which include increase in our stress levels and stress can obviously trigger anxiety which also can deplete our body’s vital minerals. In one of my previous articles i discussed how low nutrients in our bodies can cause anxietyand that is why it is very important to make sure you eating foods daily that are helpful to your body.

Let’s head to the very important part, in position to reduce your anxiety at work, you should take note at the following things below.

  • You should be aware when anxiety strikes, in this case you should be mindful of your thoughts and feelings.
  • You should accept anxiety when it strikes.  when your anxious don’t think that it is something else because it will make you more anxious.
  • Always take note of the thoughts, things and feelings that trigger your anxiety in the first place. This will help you to deal with those things when they come in your mind again.

End your anxiety today


Are you ready to be happy at your work place? then take note of the following and your anxiety will reduce or it will be no more if you apply what am going to write down effectively.

how to reduce anxiety at work








Write down your thoughts. The power of writing down things is unbelievable. Most people call it journalizing or taking notes while others call it keeping information. The moment you will start writing down things that make you anxious or worried you will then realize that they are just daily challenges and you shouldn’t waste your time worrying.  My recommendation is whenever your anxiety strikes at work, stay calm and get a piece of paper then write down everything you feel in your head at that time, am sure your anxiety will immensely  drop.

. Acceptance. If you want to reduce or overcome any anxiety disorder, acceptance is key. When you accept that it is anxiety your experiencing at the moment but not any other illness then your on the road to reduce or stopping anxiety for good. When we live in denial that makes us more anxious because we try to look for reasons why we are feeling in that way and it will only stress us the more.

Reduce on your overload of work.  Try as much as possible to reduce on the work that your doing, however much you would want to accomplish many tasks to get praised or promoted, you have to know that your well being comes first in whatever your doing. There lots of ways you can multitask without overloading yourself forexample take note and plan which certain tasks you want to accomplish at a minimal level.

Get your own therapist.   If you find yourself becoming anxious on the daily basis, maybe you should consider getting yourself a therapist who can help you deal with a certain situation. In most cases i know having your own therapist can be a little costly but it is worth it when it comes to your health.  These days finding a therapist is becoming more easier as you can also find a therapist online when you join the online therapy.com program it is free of charge to sign up and start talking to a therapist, you will still get the positive results as one meeting a therapist in person.

Socialize.  Don’t underestimate the power of socializing at work because you will be surprised with the massive benefits it will bring to you. When you see your friends socializing with each other at work, don’t just sit there and feel pity because things aren’t going on well with your life at the moment, instead join the group and start cracking jokes. This reduces anxiety in a great way because most chats will include laughing and sharing information which  can help increase your serotonin levels hence boosting your moods.

Confide in someone about your fears and emotions.  Find a person to talk to about the situation at work, this can be your boss, or anyone outside your work place. Get a trust worthy person to tell what is burdening you because the moment you start opening up your emotions to someone you will start to heal and benefit alot from other people as well. If your out there and still you suffer from anxious thoughts at work, i recommend that you should talk to someone than burying yourself in the dark thoughts.

Keep your body hydrated. Make sure to take lots of water when working and i highly recommend sole water if you experience panic attacks frequently, in one of my posts i wrote about one natural way of how a person can cure their panic attacksby taking sole water daily. If this method worked for me, am sure it will work for you as well so try it and you will not regret it.

Focus when your working. I know sometimes it can be hard to focus when you have alot going on in your mind but through practicing mindfulness daily you learn to live in the now because most cases they are our past thoughts that trigger anxiety. we should learn to rewire our brains incase we get negative thoughts, you can do this by reading self help books that will help you learn more about your thoughts and help you overcome anxiety.

Relax.  Take some breaks off within your work schedule and create the time for yourself to relax. Avoid to bury yourself in the daily activities to the extent of where by you cant breath. There alot of things you can do to relax at work like going out for lunch, taking a nap, chilling with friends or taking a walk to get fresh air and many more.

how to reduce anxiety at work

Hope the tips i have provided with you will be able to help anyone dealing with anxiety at work to create a change in their life. For any questions leave them in a comment section below. i will gladly answer.

Foods that help with Anxiety. Eat the right food to overcome your anxiety.


As Dr. Axe says that food is medicine, i firmly believe that it is true because we can heal our anxiety disorders naturally through the foods that we eat daily.  Back in the days before we had science take over the world, what do you think people used to cure their illness? It was through plants or food that people in old days used to cure their healthy problems and i believe that it still works today. We can still use foods to reduce all anxiety Levels and cure anxiety for good.

Do you know that there are lots of people today being put on antidepressants to make them pass through the day as a normal human being?  Many people are experiencing problems which are caused by anxiety for example, sharp pains, depression, and sleep problems  which makes them take anxiety medication on the daily basis. During my days when i had anxiety i had to swallow 7 tablets every after 6 hours, i bet that is not the life you would want to live of being imprisoned by medications 24/7. Research shows that globally 1 in 13 suffers from anxiety, this shows how the rate of anxiety disorders is increasing everyday. In one of my previous articles i explained how nutritional deficiencies are linked to anxiety and other mental problems and that’s why eating the right foods will help you overcome anxiety or avoid it in the first place.

The ugly truth today.

Foods that help with anxiety

One of the main reason why anxiety is increasing in our societies is because we have completely changed our life style and the way we live.  We have more things that can trigger our anxieties today than it was in the past and one of the reason is our diet.  People today want to consume more fast foods or foods that they call tasty foods than eating more natural meals.  There has always been a connection between the food we eat  and our moods, the way we feel definitely has a great impact on our mental health that’s why eating  the right foods would help a lot with your anxiety.

When you eat the foods that your body needs, it will improve the health of your brain chemistry but if your body doesn’t feed well, it will not be in position to produce brain chemicals known as the neurotransmitters  which are  responsible for producing serotonin which is vital for mood boosting and regulation.

For people suffering from anxiety always endeavor to consume foods that are high in nutrients like protein, carbohydrates, vitamins, minerals, omega 3 fatty acids and amino acids.

Special foods that can help reduce Anxiety.

Today am here to discuss about those special foods that will reduce or have a great impact on your anxiety. When i was suffering from generalized anxiety disorder,  the foods that i started to put in my stomach helped me a lot to overcome my anxiety in one year.  If your out there and you have an anxiety or stress issue, my advise for you will be to change your diet in order to get more healthy benefits that will create a positive change in your life.

  1. Bananas,

Foods that help with anxiety

Bananas act as a mood booster because they are high in potassium that help a lot in the functioning of the brain. When you have low levels of potassium in your body, you will find yourself experiencing high levels of stress that can eventually cause anxiety and consuming enough foods that are rich in potassium like bananas will keep your stress lows and help regulate your blood pressure.

The bananas also contain vitamin B6 which is responsible for regulating the mood and preventing mental fatigue. We need enough vitamin B6 in our bodies to produce serotonin a feel good neurotransmitter that relaxes and makes us happy.

2. Spinach.

Foods that help with anxiety

This is one of my favorite leafy greens, spinach is very rich in magnesium and iron. As you know magnesium is also one of those vital minerals that our bodies need to function. It is involved in hundreds of chemical reactions in the body , which includes brain functioning and consuming foods that are high in magnesium like spinach, you will reduce symptoms like insomnia,  depression, fatigue, muscle cramping that are related to Anxiety.

Spinach also contain high iron which has a component called hemoglobin which helps the blood carry oxygen throughout the body and having low iron can cause Anemia  leading to anxiety.

Spinach is also rich in vitamin A, vitamin K,  and C, it also has folic Acid ( B2, B6).  My advise is, if you have kidney stones you shouldn’t eat raw spinach because it contains high oxalates which maynot be good for people with kidney stones but you can steam it at a low temperature to reduce on the oxalates.

I know there are people who don’t want to consume leafy greens because they don’t find them delicious but there are ways of how you could make your spinach more delicious.

3. Salmon.

Foods that help with anxiety

Salmon contains high level of Omega-3 fats which are the DHA and EPA that are very important in maintaining the normal brain function throughout our life. The brain is made of 60 percent fat and the largest percentage contains omega -3 fat  which is responsible to build the brain and the nerve cells.

It is very important for people who are suffering from anxiety to consume salmon at least 2 to 3 times a week to achieve more healthier benefits. Research says that eating salmon regularly makes you more happy and less depressed because it allows the chemicals called the neurotransmitters to produce serotonin which acts as a happy mood booster.

These days people find it hard to consume the recommended amount of fish daily, that’s why  supplementing is really good because it enables us to get the enough nutrients that are needed for our body. In this case fish oil is very recommended to avoid falling short of DHA and EPA in your diet.

4. Blue berries.

Foods that help with anxiety

Blue berries are not only sweet and popular but they are very important in maintaining brain health. They contain various nutrients like fiber, vitamin C, Vitamin K, Magnese  which improve our mental clarity. The blue berries have high oxidants that help in reducing stress since most of our anxiety is caused by stressful factors.

For a person suffering from anxiety, it is very important to eat berries daily not only blue berries but you can eat other berries such as  strawberries, acai berries and many other. Berries can also reduce genetic and biochemical drivers behind depression and postraumatic stress disorder.

They also slow down the aging process and the problems related to it which include the memory loss. There are many ways which you can consume your berries daily for example you can make a smoothie, you can put it in your yogurt and other foods as well.

5. Avocados.

Foods that help with anxiety

Avocados are one of the most delicious dense fruits we have on the planet. They also contain nearly 20 essential nutrients which can help in reducing anxiety for example fiber, vitamin A,D,E, K ,Vitamin Bs ( B-6, B-12) .They are also high in omega-3 fatty acids which an essential in promoting brain health.

If your an avocado lover like me you surely know what am talking about and for a person suffering from anxiety you should start eating avocado atleast few times a week and you will be more happier and more healthy than ever.

6. Eggs.

foods that help with anxiety

Eggs are important to include in your diet when suffering from anxiety. In the past it has been controversial whether to consume eggs or not but recently the nutritionists have brought back eggs as one of the important foods to include in our diet because it contains choline which is important for a normal brain development.

Choline plays a part in several processes within the body that are carried out hundreds of time every single day and low choline in your body won’t help you with your anxiety because your moods won’t be lifted up than when you have enough choline.  Adding eggs in your diet will also allow you to get other important nutrients and minerals which include Vitamin D, B6,B12, zinc, iron and copper.

start your anxiety recovery journey here

Eggs are easily accessible because they are very affordable and try to be cautious when buying eggs, opt for the organic ones because they contain all the nutrients that i have mentioned above.

7. Dark chocolate.

foods that help with anxiety

Have you ever known that if you eat dark chocolate without any added sugars or milk it can reduce your anxiety? dark chocolates contain high levels of flavanoids which are a class of antioxidants which increase memory and learning. Dark chocolate also contains cocoa an ingredient that reduces stress and avoids brain damage. Cocoa also contains stimulant substances like caffeine and theobromine, which may be a key factor in improving our daily moods to reduce anxiety.

Magnesium being a vital mineral that helps to suppress the stress hormone called cortisol is also found in dark chocolate. When your consuming chocolate, you don’t have to eat chocolate daily to avoid adding weight but once in a week it is definitely good.

8. Cashew nuts.

foods that help with anxiety

Nuts have been proved to provide various healthy benefits when consumed on the daily basis. Cashews are an excellent source of vitamins which include Vitamin E,K,B6 and minerals like copper, phosphorus, zinc, magnesium and iron which are very important in overcoming anxiety .

Cashew nuts  are one of the best sources of tryptophan which allows the production of of serotonin which helps us improve our moods during stressful times and when the levels of serotonin are depleted we can feel more anxious and stressed.  Instead of eating unhealthy fats i recommend you replace them with cashews to reduce your anxiety levels.

9. Broccoli.

foods that help with anxiety

We already know that eating vegetables daily can improve our mental health which also include reducing anxiety. Broccoli doesn’t only make soups heavy but it also has variety of nutrients like vitamin C, potassium , magnesium which can help in the reduction of anxiety.

Eating broccoli everyday will reduce your nervousness, stress and depression. It will also reduce anxiety physical symptoms like muscle cramps, insomnia and body aches. You can steam your broccoli or boil it at a low temperature and eat it as a side dish.

9. Green tea

what is the best tea for anxiety

Taking tea daily was proven to be one of the ways to reduce stress and anxiety.  In one of my previous article i discussed one of the best teas that reduce anxiety  because not all teas will provide you with the results you want.  Green tea contain L-theanine an amino acid that helps to alleviate stress, anxiety and depression.

Drinking tea has always been used by the Chinese in the past to treat anxiety and depression and it’s better if your suffering from anxiety to replace your carbonated sugary drinks with green tea and you will experience the change in your anxiety levels.

Tips to include in your diet.

Eating healthy foods is a natural way of reducing and overcoming anxiety. There healthy tips that you can also follow when consuming your healthy foods.

  1. Drink enough water.  Keeping your body hydrated 24/7 will reduce your anxiety levels. Drinking enough water helps us to calm our nerves and avoids over straining the body parts like the brain.
  2. Go test for food tolerance. There are alot of causes of anxiety, one being the food intolerance which means that your allergic to some kind of foods which might be causing your anxiety.
  3. Avoid consuming foods at midnight. When i used to suffer from anxiety, everytime i consumed food at midnight my anxiety increased so if you have doing it just forget about the habit and eat atleast early mornings.
  4. Add Himalayan salt in your diet. Himalayan salt consists of atleast 80 % minerals of what i body needs. In one of my article i discussed how taking sole water can help you to overcome panic attacks.
  5. Avoid taking carbonated drinks. I know it is not very easy when to leave your sodas and blend your natural juice to take but believe me or not carbonated drinks do increase our cortisol hormone leading to high levels of anxiety.
  6.  Avoid sugar. People with severe anxiety should avoid sugar till when their anxiety levels are decreased.

End your anxiety today

Now you can start your anxiety recovery journey by changing your diet first and you will be amazed by the results you will get in few weeks.


how to reduce anxiety naturally. 16 powerful ways that can control anxiety


ways to reduce anxiety naturally

If your an anxiety sufferer, and you are experiencing anxiety or panic attacks frequently, to the extent of not being able to perform your daily activities, you know that life can become very unbearable and painful. That’s why today I bring you the 16 powerful tips that you can use to reduce the level of your anxiety to a manageable state.

How anxiety levels differ.

There are different levels of anxiety experienced by different people as explained below.

Mild anxiety is a type of anxiety most people experience on a daily basis during certain situations, for example you can feel uneasiness in the stomach or muscle tightness in your body which can go away after a short time. This type of anxiety isn’t dangerous instead it can be beneficial as it increases alertness and focus.

Moderate anxiety, this can be similar to the mild anxiety but the difference is that you put all your total attention to the situation which is making you nervous or anxious and ignore everything around you. This type of anxiety can go on for a specific period of time and if it isn’t controlled it can easily turn out into severe anxiety.

Severe anxiety, Is the highest and dangerous type of anxiety whereby it can control your life and interfere with your daily activities if not treated early. This type of anxiety has no time frame on how long it will stop, it all depends on the person experiencing it at the moment. It is very important to know your anxiety level to avoid stress and depression because they are linked together. Taking an Anxiety level test will help you know to what extent does your anxiety have a negative influence on your daily life.

Ways that can reduce Anxiety

There are various ways on how you can reduce anxiety without taking any medication. It is very normal today for a person to fall into a fight or flight response due our everyday stress factors, but the issue comes in when this kind of feeling and perception remains consistent even without any reason that triggers the situation.

1. Acceptance. Acceptance is key when you are suffering from anxiety, the moment you start to live in denial that your not suffering from anxiety but something else which you have no idea about that is what increases our anxiety. You have to accept the situation because by doing so you will stop worrying as much about your physical symptoms which will eventually reduce your anxiety. I remember during my anxiety days what kept my anxiety levels to go up was because I had failed to accept the reality and when I accepted, that is when I started to see my anxiety levels shifting because I knew it wouldn’t kill me.

2. Change of beliefs. Our beliefs are very important when we have healthy issues, for example if you get to know that you have an anxiety disorder from the doctor and after sometime you reach in a situation where you are feeling very nervous or anxious, you have to be in position to change that belief in order to cut down the worries or the nervousness that causes the anxiety. Learn how to change your own beliefs here.

3. Stop checking yourself. When a person is suffering from anxiety, we experience all these physical symptoms that can be scary and according to our anxiety levels we can experience different symptoms everyday so by checking yourself to see what symptom has appeared or not appeared it only increases our anxiety. Many people find it hard to avoid checking on themselves, I don’t say that you shouldn’t be aware of how you are feeling but the thoughts you put on the anxiety physical symptoms it is what makes us very anxious, in one of my article I wrote about the best natural anxiety relief which I believe if you don’t know how to stop checking yourself you can include those activities in your daily life and you will be able to have breaks from your anxiety.

4. Stop dwelling on your past. I know that we all have our past that maybe triggered our anxiety or makes us anxious when we think about it, but you have to realize that the more you overthink or talk about an incident that happened to you in the past the more memories of that situation are stuck in your brain. Dwelling on something can very much increase your anxiety because it will always give you flash backs, Learn how you can stop dwelling on your past and focus on more positive things.

5. Reduce on the anxiety medication, Anxiety medication is good for a short term anxiety sufferer, because it is effective for only a short while. Those who are still on the anxiety medications know it very well that they can be addictive and withdraw effects can increase your anxiety. For anyone out there suffering from anxiety and has been on the anxiety medication for such a long period of time but still your anxiety hasn’t reduced, my only advice for you is to get off medications and approach anxiety in a more natural way. I know it can be hard to get off medication but if you start by reducing your dosages of pills you take a day, then you won’t be affected as much.

6. Educate yourself. Education has always been the greatest tool if you want to accomplish something and in most cases overcoming anxiety is all about knowing exactly what anxiety disorder really is. During my anxiety days I had to get selfhelpbooks that helped know about how to control and overcome anxiety attacks. I know that so many people don’t want to read or others it isn’t in their nature to read books but having knowledge about your illness will definitely shift your anxiety levels.

7. Build strong affirmations. This is one of the most natural ways that can help you reduce anxiety, by building your own strong affirmations that provide relief to your anxiety, it will make a huge difference. This can be a challenge at first but the more you do it the more you will get used to it and the more positive results you will get. There a lot of a affirmations you can build on your own that can help you reduce anxiety, for example the more you say to your self that I will be fine the less worried you become.

8. Being grateful. Being thankful for what we have or have accomplished in our lives everyday is a very powerful tool. When you are suffering from anxiety, most of the times we are depressed and we find it hard to appreciate even the smallest things around us and that increases our anxiety. Fear and anxiety are caused by our mental thoughts and how we perceive a situation, if your anxiety is caused by a financial situation or anything, try to look at the other bright side and be thankful for your life that you can still overcome a situation.

9. Surround yourself with positive people. When you are suffering from anxiety, try as much as possible to surround yourself with people who talk about positive things, otherwise if you hangout with people who only make your anxiety worse you won’t create a shift in your anxiety levels and your situation will be worse. There are people you meet in life when they will never say anything positive in their life, always talking about the negative side, those are the people you shouldn’t hangout around with during your recovery journey.

20 physical symptoms of anxiety and depression

10. Stop the daily search for solutions. It is very normal for a person to always look for solutions when they aren’t feeling OK or when they are trying to solve a problem. Researching and trying to figure out how to overcome anxiety is good to some extent but when you over do it you will become addicted to look out on the internet which I believe increases anxiety. When we look for solutions, we come across scary stories or anything that can trigger our anxiety so the best thing to do is to educate yourself the moment you find out that you have anxiety rather than trying to dig deeper into whatever situation your facing.

11. Limit everything that triggers your anxiety. We all have things that makes us anxious or depressed at some point but there situations or people that trigger our anxiety on a daily basis and that is what you should put a limit at. When I had an anxiety disorder, I realized that there where situations that could increase my anxiety levels from moderate to severe and it would make the physical symptoms worse. Things that can increase your anxiety include the unhealthy relationships, stressful work conditions, social media and many more others. The more you limit these situations the less stressed you will be.

12. Be hopeful, One of the reason why some people keep on moving even when the situation gets tough is, because they are still hopeful that things will workout for the best and for anyone suffering from anxiety should be hopeful that one day he or she will be anxiety free. Hope is that motivating factor that can bring tremendous benefits like reducing stress, reduces anxiety, helps to control the emotions, if practiced constantly. The reason why people with anxiety also fall a victim of depression is that they lose hope of recovering from an anxiety disorder.

13. Get out and enjoy nature. Nature has always been one of the way to reduce stress in our daily lives. I know some people when they are suffering from anxiety, they want to stay indoors and isolate themselves for the rest of the world in fear of getting a panic attack when they go outside. Being surrounded by nature or participating in nature activities reduces anxiety because research shows that nature lowers our stress hormone levels hence boosting our moods.

14. Find a person to talk to. It is good to find a person that you can talk to and share all your fears with, because now days it is common to experience any hardships in any different area of our life like relationships, financial problems, healthy problems which are the cause of our anxiety today. When you find out that you have anxiety disorder, talk it out with a person who understands what your really going through, this will help you feel that emotional support that can help you move forward to in your recovery journey. My advice is to avoid judgmental people and approach those who have suffered from anxiety before or you can as well find your own therapist that will help you throughout your journey.

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15. Be happy. Happiness works so much better than any other depressant for anxiety. I know that it is really hard to be happy when you have a lump in your throat or a burning skin due to an anxiety disorder but I also believe that there are things that you can do that can still make you happy regardless of what your going through. In most cases a person who is always happy has low chances of being anxious but a person who is always unhappy has high chances of being stressed and having high anxiety levels.

16. Learn to control your own thoughts. Many people most of the times they aren’t aware of what they are thinking about, which is one of the reasons why we stay in the anxiety bubble because we get imprisoned by our own thoughts. There are thoughts that can make us feel angry, frustrated and depressed whereas there are thoughts that can make us smile, laugh out loud, confident and happy but the issue remains that thoughts can have a great impact on our bodies. For anyone suffering from anxiety, he or she should be able to rewire their thoughts and replace bad thoughts with good thoughts.

End your anxiety today

The above ways don’t only reduce anxiety but also you can use them to overcome any anxiety disorder naturally. If your out there and you are suffering from anxiety, I would recommend you to include the above tips in your daily life and you will be amazed of what you will achieve in just a few months.

If anyone has any questions, or any of the natural tips to reducing anxiety naturally, kindly leave them in a comment section below.


What is the best tea for anxiety? My top recommendations

what is the best tea

Are you taking the right Tea for your anxiety?

what is the best tea for anxiety

When we are anxious and restless, did you know that taking a cup of tea would make a huge difference during that period?  though not all teas have that tranquilizer effect for calming the mind,  that is why if your suffering from anxiety you need that special tea that can give you the result that your looking for.

Drinking tea has always been used as one of the ways to reduce anxiety and stress symptoms by therapists.  Our daily consumption of tea can provide us with various benefits including having a great impact on our mental health.

What is tea?

Tea is known as a beverage made out of leaves ,flowers or herbs which is prepared by boiling water and mixing it with the beverage to make a solution.  There are so many type of teas which include green tea, yellow tea, black tea and so on.

How tea reduces anxiety

Most of the tea is made out of camellia sinensis leaves which contain caffeine which acts as a stimulant that reduces fatigue and drowsiness. Although caffeine is reported to cause anxiety but the percentage of caffeine in tea is just enough for the brain function.

Teas also contain small amounts of theobromine and theophylline which increase activity of the central nervous system.

The Beauty of drinking tea to reduce anxiety is that no side effects unlike other anxiety short term relief medication which gives  a lot of with draw effects. Taking tea has no time you can have it at any time of the day and as many times as you want.

Have you realized that most of the common reasons why people take tea these days has a link to anxiety symptoms?  These reasons maybe;

  • To sleep better
  • To boost the moods
  • To reduce dizziness
  • To relax
  • To improve on the cognitive performance.

The best tea for Anxiety.

During my anxiety days, waking up all feeling foggy with regular panic attacks it was the worst period of my entire life.  Drinking tea twice a day used to provide me with some relief on my anxiety symptoms. The challenge is always to find that tea that gives you relief in your anxious moments because to be honest not all teas help in reducing anxiety.

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Instead of relying on medication to reduce your anxiety, why not try out these natural herbal teas that will give you the same results as the pills but without giving you side effects. Below are my top tea recommendations for anyone suffering from Anxiety.

  1. Hey Girl Tea

what is the best tea for anxiety

This brand has a lot of different teas but i recommend the hey girl tea for sleep because this tea is made purposely to reduce symptoms related to anxiety.  It is made out of different herbs like chamomile, lemon balm, Valerian Root and passion flower.  The Valerian and lemon balm together improve the sleep quality in people with anxiety and sleep orders.

Daily benefits.

  • Treat insomnia.
  • Aids relaxation


  • Passion flower, reduces anxiety
  • Chamomile flower, aids relaxation
  • Lemon balm, solves digestive problems
  • Stevia leaf, supports weight loss
  • Valerian root extract, reduces depression

2. Pink stork Tea.

what is the best tea for anxiety

It is good for pregnant mothers with anxiety. The tea naturally eases the nerves and calms the body and mind. It is 100% organic, non GMO , vegan and gluten free.  Herbs included are chamomile, lavender, skull cap, rose hip fruit which naturally relieve anxiety and stress.

Daily benefits,

  • Improves sleep during pregnancy
  • Provides relaxation
  • Reduces anxiety


  • Chamomile flowers, aids relaxation
  • Lavender, reduces anxiety
  • Rose hip fruit, boosts the immune system
  • Skull cap, treat allergies


3. Tranquily Tea.

what is the best tea for anxiety

The tea is a natural remedy for stress, headaches and anxiety. It gives a natural relief from worries and stress of our everyday life.  The good taste for the tea which is naturally sweetened by stevia makes it easy and enjoyable to drink.

Daily benefits.

  • Eases tension headaches
  • Provides relaxation
  • Resolves sleep isues
  • Stress relief.


  • Passion flower, reduces anxiety
  • Lemon grass, treats insomnia
  • Spearmint, reduces headache
  • stevia, supports weight loss
  • Linden, treat nervous palpitations

4. Modest Earth happy camper tea.

   what is the best tea for anxiety

The tea is very good if your suffering from anxiety attacks. It is 100% organic, and provides a natural relief for anxiety, stress and depression. The nutrients from the leaves and roots strengthen and nourishes the nervous system.

Daily benefits,

  • Reduces anxiety and stress
  • Nourishes the nervous system
  • Reduces irritability


  • Lemon balm, solves sleep problems
  • Passion flower, reduces anxiety
  • Skull cap, treats allergies
  • Lemon verbena, strengthens muscles

5. Tealyra tea

                                        what is the best tea for anxiety

It is a natural herbal tea that encourages relaxation. It helps to improve sleep, promotes solid, restfulness and reduces anxiety. The tea has a natural sweet honey floral taste so it is much enjoyable when drinking. It is made up of purely organic chamomile.

Daily benefits,

  • Reduces anxiety
  • Solves sleep problems
  • Treat cold sores


  • Chamomile, Reduces stress
  • Lemon verbena, Reduces inflammation
  • Lavender flowers, Reduces anxiety
  • Strawberry leaf, helps in digestion
  • Orange blossom, good fragrance

6. Cutea

what is the best tea for anxiety

If your suffering from generalized anxiety disorder instead of taking pills , this tea might turn out to be what you need to reduce your anxiety. The whooooo care tea includes all the special herbs that will give you stress and anxiety relief while increasing your mental focus.


Milstle. promotes calmness                                                                                         Lemon grass; Supports stress relief                                                                          Birch; Bolsters your system with antioxidant.                                                    Ginkgo; sharpens your memory and concentration.                                        Nettle; soothes and relaxes your system.

7. kailo Tea

                                                     what is the best tea for anxiety

The tea has a combination of multivitamins including Vitamin D, C and calm magnesium citrate. It is caffeine free

Daily benefits include;

  • Helps calm anxiety
  • Anti inflammatory
  • Helps aid insomnia
  • Helps with digestion.

Ingredients ;

  • Ginger;  improves brain function
  • Hibiscus; Manages blood pressure
  • Acai berry, Reduces irritation
  • Rooibos,  Acts as antidepressant agent.
  • Lavender, Resolves sleep issues

8. Be happy tea

                                                      what is the best tea for anxiety

The purpose of be happy tea is to restore the nervous system, ease tension and anxiety.

Daily benefits;

  • Reduces anxiety
  • Restoring the nervous system


  • Skull cap; Hardening of the arteries
  • Lemon balm; Treat anxiety and insomnia
  • Vervain; Reduces depression.

9.  Organic chamomile with lavender.

                                                         what is the best tea for anxiety

The tea is made up of organic chamomile and it is non-GMO with no additives.


  • Settles the nervous system
  • Relaxes  your digestive.

Even though tea  has various benefits which can help reduce anxiety but the truth is, it won’t cure the anxiety.  Anyone out there suffering from anxiety needs extra help to recover because no one wants to live with the unnecessary anxiety. Check out my recommendations on how you can start your recovery journey here.

if you have any questions about the best for anxiety, leave a question in the comment section below and i will kindly reply back.

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Causes of Depression in teens. Things that parents don’t know.

Depression is one of the major problem that is affecting our society today, it doesn’t only affect the adults but also teenagers as well. There are various reasons as to why kids in their teens fall a victim of depression, which parents have continuously ignored leading to more increased numbers of youth suicidal attempts.

How does Depression feel to a teenager?

When a teenager experiences persistent feelings of sadness, emptiness and loss of interest in doing daily activites, this can be termed as depression. Some people may have low moods for a short period of time while other stay in this state for a long period of time which turns out to be a mental illness that has to be treated. Reseacrh shows that 20 percent of the teens world wide experience depression before they reach adulthood and the increased risk of attempting suicide is by 12 times.

The process of becoming a teenager can be exciting because this is where your hormones are changing and puberty is coming through, but it  comes with both the positive and negative consequences which do play a big role on how a person lives their life.When a person is in teens they feel like they can do anything they want and they are nolonger controlled by their parents or guardians , which makes them fall a victim of social, environmental  and economic factors that cause depression.

Every teenager feels differently when they are depressed that is to say we all experience different things but parents should take note of the following signs in their children so that they can seek help where neccesary.

  • Frequent mood swings
  • Violence
  • Insomnia
  • Internet addiction
  • Increased fatigue
  • Suicidal attempts
  • Running away
  • Loss of appetite
  • Eating disorders.
  • Self injury
  • Feeling worthless.
  • Untentional weightloss.

Causes of depression in teenagers.

Depression comes in many different ways under different circumustances, some people become depressed without a reason, but still there are limitless causes of depression in teens today and am going to discuss a few of the most important.



This is the unwanted aggressive actions which occur among children in school or society through the use of abusive words, threats and physical assault. . The behaviour is often repeated and habitual. Bullying can be done in different ways like physically, verbally and electronically. It is the worst act that can be done to anyone, it puts a person in uncomfortable state which leads to physical and emotional stress.

According to the statistics 30 percent of teenagers in the USA have been involved  in bullying, either as a bully or as a victim of teenage bullying. This kind of behaviour is increasing day by day through social media sites and various media platforms.

The bullying of the teenagers is often done by they fellow age group members because of various reasons like peer pressure, wanting to feel empowered, payback reasons, gaining popularity, family problems back home and many more other reasons. So parents should take the intiative to talk to their kids to find out if they are being bullied by anyone in the society to avoid depression.

Physical appearence.

When i became i teenager that is when i started to mind about how i looked, whether i was small, fat or average. The physical appearence remains as one the main causes of depression in teens today. The whole world is becoming more advanced with a lot of exposure on how people look physically, this is done by exposing their physicality through social media plat forms which has caused anxiety in teens who feel like their physical appearence is ashaming.

A study shows that teens who are highly concerned about their body image  severely affect their mental health which causes depression and anxiety. The physical appearance factor applies more to teen girls as they want to have the perfect hair, clothing, shoes and body so that they can fit in the society. If a teenage girl doesn’t appreciate her physical attributes it reduces her self-esteem which can lead to teen depression.

Family issues

Every family has ongoing issues though some problems differ, in most cases  a child  who comes from a broken family forexample if  parents fight everyday, they are undergoing divorce, or they are addicts, that only can ruin a child who is in teens because of the failure of not having anyone to confide in during that stage of his or her life.

The situation in our families does have a great impact on how our kids or people in the family behave in the society. Just imagine if parents fight everyday while the child is seeing, what will the child feel or percieve of the situation. It will definately cause mental health issues and one of them is depression.

Poor grades.

Most of the teens do enjoy being at school as they get to meet friends but the problem comes in if they start performing poorly. When a child starts to have a poor performance this won’t only affect the child but also the parent as well. The teen will always feel embarrased infront of his collegues and the anxiety will arise when it comes to approaching the parents.There are reasons as to why teens can have poor grades for example taking alchol, drugs, loose of focus or just losing interest.

Some of the parents find it hard to watch their kids declining everyday, which can lead to them taking measures towards improving a child’s perfomance by putting strong rules or getting a private coaching tuitors. This  rarely solves the issue because it imposses stress on the teens which makes the very depressed. It is always advisable for a parent to talk to their kids before they take any measures.

Boy and girlfriend relationships.

People always get their first crushes and experience their first love when they are teens. The relationships they form don’t last forever and when they end these relationships, is where the depression comes in. I remember when i was 16, that is when i had my first boyfriend and i was very happy. The moment we separated i felt very devastated and i remember crying for the whole night. This is what exactly is happening to the teens, though some of teens decide to dwell on the first heart break they have ever experienced  which makes them feel so down and unworthy.

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When teens do fall in love they become overly excited not knowing the pressure that comes along with these relationships. Relationships sometimes do cause stress and teens may feel pressured to do things they don’t want to do, like a boy can ask a girl to do something as a proof that she loves him which can lead to stress. It is good if parents take a chance and talk to their kids about relationships when they reach their teens.

Bad diet.

Eating unhealthy food has been linked to how our brain functions. A clean diet  has a great impact on how we feel and our thoughts. Adolescents who consume a lot of unhealthy foods like junk food, sweatners, sodas are more likely to suffer from mental healthy issues.

Researchers in Australia analyzed the diets of teens aged between 11 and 18 years in 2005 and 2006, again two years later, they found out that there was an improvment in mental health after two years for those teens who where eating a clean diet and things detoriated for those who opted for a poor diet.  Most teens do  ignore foods that are high in nutrients like leavy greans, fruits, high proiten foods which do cause depression because healthy foods can inprove our state of mind.

Healthy problems.

There are  many chronic illnesses or diseases that people deal with today. Teens who suffer from chronic illnesses like Asthma, cancer, Diabets  are often depressed because most of their time is spent in treating their diseases which can even last for a life time.  Having a medical problem sometimes can deprive or discriminate a teen from participating in different activities which can develop sadness and self pity into a child’s life.

Parents should always support and give hope to their teens who are facing any medical problem to avoid a huge depression because this can be emotionally and socially draining.

Drug  abuse.

The excessive use of drugs and alchol in teens has caused many of them to become depressed. When a child reaches the age of 13, they feel like they drink and take any drug that they want, not knowning these drugs aren’t good for someone’s mental health and wellbeing.

Many kids who take excessive drugs and alchol do it for  different reasons like to cope with stress at school, peer presure, to feel grown which can lead to an addiction. Once the teens do realise that they can’t take themselves off drugs and they are loosing control that is when they become more depressed.

A report from CBS news showed a recent survey which was done and two million of children between the ages of 12 and 17 need treatment for substance abuse problem but only about 150,000 get the help they need. This is like awake up call to any parent who has a teen to interven early to avoid more serious problems.


Due to our busy schedules as parents or guardians, we often neglect our kids which make them to feel unloved hence making them depressed. Teens need more care and attention but if they feel that they aren’t getting enough of it from their guardians or parents, they will become stressed and sad.  Many teens are being neglected by their parents who don’t check up on them leading to various consequences that cause depression.

Teens who lack emmotional support are more likely to behave in away that hurt others. They are so many things a parent could do to show care to their children like, offering support if kids do have a problem, showing interest in what kids do if even though your not interested, taking care of them if they don’t feel well,  and monitoring what they are doing when not at home to avoid any surprises.


The state of lack or not having enough money to meet the basic needs like food, education, shelter, clothing, medical bills  is always depressing. Kids in their adolscent they want to have and experience things what others in the same group do experience, but if they get to know that they can’t afford it because their parents don’t have enough money it will put themin a depressed state.

Teens always care about what circle they come from, how do they come to school, whether in a fancy car or not, because some want to show off to their friends and others do feel embarrased if they aren’t living a life they want. A lot of kids lives have been affected due to overty this always comes from the environmental situation which include the neighbourhood, being homeless, lack of food and school tuition which destroys a child leading to depression.

Mental Health issues.

Depression in teens is often caused by  mental illnesses, it  takes  time to realize that a child is really suffering from a mental health problem which can cause serious damage on the child’s life. Mental issues like Anxiety disorder have become serious issues today affecting both adults and teens.join the online therapy program

If a teen has social anxiety, socializing with others becomes difficult which can lead to isolating him or herself from kids of the same age group.

If your teen or any child out there shows signs of depression,  he or she should seek medical help or counselling. Remember early intervention saves lives.