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5 Little Things That Help Keep Anxiety at Bay – guest post by Janice Cook

5 Little Things That Help Keep Anxiety at Bay – guest post by Janice Cook

We all have been there; we get nervous or anxious about things like speaking in public, before making an important decision or while going through an emotional turmoil. It’s normal! It is our body’s natural response; a kind of alarm that goes off when it feels threatened or while facing a challenging situation. But sometimes the emotion becomes so forceful and persistent that it turns into anxiety and takes over our lives. When fears and worries become so overwhelming that they interfere with our lives is when we should be concerned. But with certain treatments and self-help strategies, anxiety disorders can be effectively treated and prevented. This blog post talks about the little things that we can adopt to make a huge difference in keeping anxiety at bay.

Yoga and Meditation

Yoga and Meditation

Source: Pixabay

Yoga and meditation are increasingly being accepted as an effective treatment for anxiety disorders. Studies show that just 15 minutes of meditation and yoga every morning can help reduce stress and increase positive energy in the mind and body. Both yoga and meditation are considered to be a natural way to overcome our deep rooted fears. It calms down the nervous system, lowers heart rate, eases the mind and relaxes the body.

Indulge in what makes you happy

Indulge in what makes you happy

Source: Pixabay

Although nobody can force himself to experience pleasure, still indulging in things that make you happy can help redirect your mind. It can be your old hobby or a sport you enjoy. You can also just lie on your couch and listen to your favorite music or watch a great comedy sit-com like “Friends” to relax and laugh out all your fears and worries.

Stay connected

Stay Connected

Source: Pixabay

One way of lessening anxiety is staying connected to your family and friends. Share your worries and fears with someone you think understands your emotions. Also disengage with those who cause stress. Try to put as many people and things as possible between yourself and the reason behind your worries. Find some personal time to spend with your loved ones and also make sure you take out some “me” time to pamper yourself with the things you love the most.

Write off your worries

Write off your worries

Source: Pixabay

This may sound a little childish, but it is a proven technique to reduce stress. Take a pen and paper and write down all your fears and worries. Better yet, start writing in a journal everyday and you will witness a considerable reduction in your stress and anxiety levels. Writing will almost be like clearing the mind and emptying it of all the negative thoughts that cause worries.

Sleep intervention

Sleep Intervention

Source: Wikimedia

Staying up late at night or lack of sleep will only feed your inner worries, leading to more and more anxiety. A peaceful sleep of 7-8 hours helps to properly relax your mind and body. Use a bed wedge to make sure you obtain a sound sleep, which is an integral part of optimizing the overall fitness.

Making these little changes in your daily routine will go a long way in preventing and treating anxiety disorders.

Thank you for your insightful post Janice!

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Guest Post: Am I An Alcoholic? I Don’t Care, I Just Can’t Drink Anymore

Guest Post: Am I An Alcoholic? I Don’t Care, I Just Can’t Drink Anymore

Guest Post: Am I An Alcoholic? I Don't Care, I Just Can't Drink Anymore. | >> Click to Read!The other day I saw a couple of memes on a popular women’s humor Instagram that I’m sure you are familiar with:

“You’re not really drinking alone if the kids are at home.”
“The most expensive part of having kids is all the wine you have to drink.”
“It’s Friday night…Time to be a hero and rescue some wine trapped in a bottle.”

I’ve drank an entire bottle of wine to myself on multiple occasions, but maybe that isn’t unusual. I could name plenty of female friends who have done the same. And based on the number of similar memes (and novelty wineglasses that hold an entire bottle) floating around that laud the magic of wine in ailing all of your problems, as stressed out adult females, we’re allowed, and even encouraged to respond to our problems with alcohol. Wow, sounds easy enough!

Still, I could never moderate. I mean, I could never moderate. And what I mean to say is…I could never moderate. Like, ever. If I intended to drink 2 drinks, it would always be 3 or 4. If I was intentionally “being bad” with 3 drinks, it was always 5. And if it were a night out, there was no cap on my number. And at 5’3,” this could be a real problem. For all other facets of my life, I was able to maintain a stellar grade point, graduate from one of the best schools in the whole damn world, eat healthy, and work out almost every day. But there was just this one thing that I couldn’t control, and it began to really eat at me. No matter how much I tried, I never felt in control of that one little thing.

And I felt tired of feeling tired and depressed, even if I didn’t drink that much—feeling as though I’d fallen flat on my face. I couldn’t admit to myself that I was hungover, because I didn’t exactly fit the classic definition. But I probably thought I was supposed to drink like others could—to fit myself into the package of those pseudo-female-positivity memes. Using alcohol to fuel my own positivity and strength as a woman, like everyone else.

Meme: "If you don't feel like rescuing wine out of the bottle... It's okay, you don't have to." |

As I grew up and learned what moderation meant in conjunction with a responsible, productive adult life, I realized that I could not reconcile being a casual drinker and a happy person. Because my definition of casual drinking didn’t extend into moderation…it was casual by my own definition. And maybe that definition was flawed, and maybe it wasn’t my fault that it was flawed.

It’s been a long time since I drank alcohol, and it seems that every other day I turn around and find a new friend who is also trying out abstinence for the first time. Not even because they attend AA meetings, or admit they are an alcoholic (I have done neither). Sobriety is “trendy,” but perhaps we are learning to define it a little better. They are just people like me who look beyond standard definitions of drinking habits and find that abstinence is easier than moderation (though that isn’t always true). It’s better to start early, and for some, that doesn’t have to be at a rock-bottom moment—it can be a moment that helps you to find your own individuality and strength, in the face of popular culture that tells us we should never have a problem with drinking a little more than we should.

So when I see memes that preach to a larger audience that over-consumption is okay and even a positive response to stress as a woman, it pisses me off. What I’m trying to say is: I’m sick of the internet perpetuating the idea that drinking should be a response to life’s troubles. Especially for women. Especially when the line between casual and problematic drinking is just plain hazy.

» Shared Anonymously by An Amazing Reader of The Sunny Shadow

Share the love! → Comment and share! Have you found abstinence to be easier than drinking in moderation?

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Honoring Yourself in Recovery<br />~guest post by Rose Lockinger

Honoring Yourself in Recovery
~guest post by Rose Lockinger

Getting sober and staying sober is a wondrous journey that will take you on many different twists and turns. The work of getting sober isn’t always easy. For some of us, it takes many tries and a Herculean effort to get there. Staying sober is a challenge as well. We may have cravings, powerful feelings…

Accepting Our Shadow Self

Accepting Our Shadow Self

Carl Jung was a famous Swiss Psychiatrist and early friend of Alcoholics Anonymous, who came up with the idea of the shadow or shadow aspect of psychology. The shadow is an unconscious aspect of the personality, which the conscious ego does not identify itself with. Since a person tends to reject or ignore those parts…

Addiction May Not Be All Bad!

Addiction May Not Be All Bad!

Active addiction is devastating to life. It takes. People range on the spectrum from those who’ve lost everything: Homes, businesses, financial security, family and friends, health and for some even life itself — to those who never had most of those things to begin with, who’ve never felt they had anything to lose. When they…

Stick to the Secrets That Build Mental Stamina – by Katleen Brown

Stick to the Secrets That Build Mental Stamina – by Katleen Brown

Building mental stamina is no secret, but there are some important, simple, yet powerful tips that you may not be aware of, that will give your brain a boost of energy and stamina. Below are a few techniques that will help you stay mentally focused, be more mentally creative and keep your mental health in tip-top shape.

Positive Mental Thinking

When negative thoughts consume the mind and self-confidence is low, everything seems to fall apart. Physical energy will be depleted, and mind energy will almost become paralyzed. When the mind is filled with thoughts, such as “I can’t do it”, then obviously you will believe what your brain is being told. In turn, you will not be able to do whatever task is at hand. It is important to fill your mind with positive thoughts that will have a positive effect on both your physical and mental performance.


This is a common meditation technique that is often used to battle stress and ward off symptoms of depression. Basically, when life becomes overwhelming – simply imagine yourself in a calm relaxing place, such as: a boat on the lake or walking through a meadow of wild flowers.

Manage Stress

Visualization is not the only effective technique that is used to keep stress under control. Progressive muscle relaxation is a technique that many people find useful. The concept is that why lying down you work up your body (one muscle group at a time), and mentally relax each muscle group from your toes to the top of your head.

Some stress is actually healthy, but it must be controlled before it spirals out of control and causes physical and mental illnesses.


The brain uses sleep to rebuild and restore itself. Lack of sleep, removes this important time for the brain to heal, and that has a direct effect on your mental stamina, as well as improving memory and alertness of the mind.

It has been studied that quality sleep on a regular basis can improve reaction time, as well as help with making smart quick decisions.


Thirty minutes of exercise each day is recommended, as this not only keeps your bones and muscles strong, but it allows your brain the ability to work at maximum capacities.

Set small goals

Big goals are excellent dreams to have and you should reach for them, and in time, possibly achieve them. However, it is also important for your brain to set small goals that are met on a daily or weekly basis. This positive repetition of meeting goals will set your brain up for achieving the larger goals you have set.

Proper nutrition

Eating right is one of the basics for building mental stamina. The brain craves proper nutrients, to function at full capacity. Processed foods should be avoided, and protein-based foods should be an important part of your “brain diet”. Blueberries, walnuts, and almonds are excellent food choices for increasing brain power.

Guest Post by Katleen Brown -via TheSunnyShadow.comAbout the Author

Katleen Brown is a health, beauty and fitness writer. She loves to publish her articles on various health related websites. In her spare time, likes to do research to bring awareness. Recognizing the unity of body, mind, and outlook, she helps empower women to tune into their innate & inner wisdom to transform their health and truly flourish. Get in touch with her on Google+, Pinterest and Twitter.


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