Anxiety and Depression

Anxiety and depression can be from many causes. We all have anxiety. From worrying about our children to significant anxiety and depression for chronic disease or chronic pain. 

If you have mild anxiety, it can easily be treated by learning how to breathe – paced breathing and abdominal breathing. Step 2. I would also suggest if the anxiety feels almost like a panic attack, try the 5 -4 – 3- 2- 1 Grounding Technique:   look around – notice 5 things you see, 4 things you  feel – touch, 3 things hear; 2 things smell and 1 thing taste. And you could do morning or evening Qi-Gong exercises on Daily Program or read your spiritual books. 

Chronic pain causes anxiety and depression and anxiety and depression can lead to pain. Anxiety is seen as an inflammatory disorder. See at the end of the page for an excellent article on inflammation and anxiety.

 

Flight Fright Fight Response

Thinklikeahorse.org

The body responds with the flight fright fight response.  The changes that result from this stress response include increased adrenaline and norepinephrine. If these stress hormones are high for a few days, cortisol starts to rise. These hormonal changes can cause many different problems, long term even weight gain.  ADH, anti-diuretic hormone, is another hormone that can be released with stress and cause swelling of extremities, including fingers, toes, legs.

 

Another great explanation of what happens with stress – perceived danger: How Anxiety causes Illness. 

Anxiety is an inflammatory disorder and causes illness, including heart attacks and strokes.

Calm the brain with correct breathing

In order to work on PTSD, you need coping tools. These tools are often not available to people who have grown up in dysfunctional families. Usually dysfunctional parents will have come from homes with their own dysfunction. 

Before you can tackle PTSD, you need coping tools – a toolbox of skills that can help you manage your problems, be it drinking, drugs, overeating. These are all abnormal tools we use to manage our emotional pain. Tools to numb our feelings. Try to find mental health counselors to help you build your toolbox. 

Mindfulness: Palouse Mindfulness Course

See some of the videos from this site: Palouse Mindfulness Videos

Here are great tools on this video. 3 Tips for Stress

Another important tool to add to your coping toolbox is paying attention to how you think. What you think is what you feel.  Here is a great program, costs a bit of money, not much. Try it if you can afford it. https://moodgym.com.au/

Poor Sleep

Website for sleep management: CBT for insomina

Sleep disorder / Insomnia

Anxiety causes inflammation which can affect your arteries, joints, muscles, connective tissues and even sinuses. 

How Anxiety causes Inflammation. 

This is quite gentle Yoga – the one below that is more intense
Choose what suits you best and listen to your body – TAKE NOTICE OF HOW YOUR BODY FEELS IN POSTURES

 

Meditation can be helpful but do talk to your doctor as meditating can cause trauma flashbacks

Have a chair and a strap handy to help support you in your yoga practice. Yoga is not supposed to hurt. When your knees are bent, always make sure that you can see your toes over your knees. 

Chronic pain is a source of repeated stress and may lead to a form of PTSD. Check out the Complex PTSD section. 

For more information, go to Stress Anxiety and PTSD

Anxiety can improve with Mindfulness and there are many free programs
Meditation: first talk to your mental health counselor as sometimes meditation can awaken past traumas: Awakening
Contact your local Women’s Health Resource Team or Mental Health Resources.

Anxiety: Online Anxiety Tools
Ask people close to you if they feel you may be suffering from depression or anxiety.

If you have severe depression or anxiety, it is almost impossible to manage chronic pain. There is help out there.

Mindfulness: Palouse Mindfulness
Palouse Mindfulness


Many times pain and anxiety cause stiffness and loosening up can relieve pain and anxiety
http://theurbanmonk.com/resources/ch1/
If you are a parent and you have severe anxiety, or severe depression, or PTSD, it will affect your children. Here is a great way to help your children and yourself.

For Needle Phobia – Treating Needle Phobia – https://youtu.be/FQ4znfRL2eQ

Are you afraid of needles? Needle phobia is common and can be helped. Treat Needle Phobia.

Books: recommended :  The Urban Monk
The Untethered Soul by Michael Singer;
Mindfulness Pocket Book by Gill Hasson
Dr. Divi mindfulness books

Try app Headspace for iphone

What you think is what you feel.  Negative thoughts do make pain worse.  If you have mood swings, try this course which costs about $40.00Canadian. I think it’s worth it. Called MoodGym