Archive For 02/27/2015

5 Simple Steps to Overcome Anxiety

While I am preoccupied with my work several hours a day for at least five days a week, I really try to find some time to relax, enjoy and spend quality time with the people I care for. I do this because I believe that a balanced life is a key to a happy and successful life. Most importantly, I don’t want to suffer from any emotional or mental disorder because of the kind of life that I have.

Nowadays, many people suffer from anxiety as a result of stressful and imbalanced personal and business life. Anxiety is a condition involving unpleasant inner turmoil, which is more often accompanied by fear, nervousness, apprehensions, worrying and sometimes, anxiety chest pain. While this feeling is just normal, the inability to manage anxiety can lead to anxiety disorder which can affect a person’s normal thinking, functioning and overall quality of life.

Fortunately for people who suffer from anxiety, there are ways on how to prevent or overcome this negative feeling. Here are some simple steps to do it:

  1. Take a deep breath.

Deep breathing can trigger a relaxation response and switch our emotion from being anxious to being more relaxed. It can be done by inhaling slowly, counting up to four and then slowly exhaling and counting up to four again before repeating the same procedure. You can do it amidst your work or whenever you feel stressed.

  1. Get enough sleep.

Lack of rest and sleep can trigger anxiety. That is why getting at least eight hours of sleep every night is very important especially for people who are prone to anxiety. If you can’t sleep, try engaging in a relaxing activity such as taking a warm bath, listening to music, or reading a book before bedtime to help you fall asleep easily.

  1. Exercise regularly.

Brisk-walking, running, hiking, biking, swimming, dancing and playing basketball or tennis are just some of the exercises and physical activities that you can do to cope up or reduce your risk of anxiety. During physical activities, the body releases endorphins which can help the body feel more relaxed.

  1. Stay connected with friends and loved ones.

Socialization is vital to stress and anxiety management. Family and friends are able to provide emotional support especially when you are feeling down. Talking or spending several hours of entertaining or engaging activity with them can help improve your emotional stability.

  1. Avoid caffeine and illegal substances.

Certain substances can exacerbate anxiety. On top of the list is caffeine, a substance that causes some people to palpitate or feel nervous. Alcohol is another substance. Alcoholic beverages may cause you to feel more relaxed for a short time; but after that, the opposite can happen. Illegal substances such as marijuana and LSD among others also cause panic attacks after the effect of the drug wears off.

  1. Take a break.

If you are suffering from anxiety attacks, it might help if you take a regular break from your usual routine and enjoy something you want to do even for just a couple of minutes or hours each day. It could be listening to soothing music, playing sports, pursuing a hobby or a simple stroll at the park.

While there are supplements for anxiety and therapies that can help patients, prevention is still better than cure. By observing the above mentioned tips, you should be able to reduce your chances of suffering from anxiety disorder.

What There is to Know About Shoulder Pain

Have you ever experienced suffering from shoulder pain after a long and tiring day? While I don’t usually get this kind of pain from my work, I sometimes experience shoulder pain as a result of other strenuous activities I am engaged in. Whenever my shoulder is painful, I just want to sit down on the couch or lie down on my back to relax.

I am sure many of you also have suffered from shoulder pain which includes pain between shoulder blades. It is a common complaint among adults and the elderly. It normally occurs when you do activities that put much strain on your shoulders or when you are sitting down in awkward position for a long time. It can also be caused by certain conditions such as gallbladder and heart diseases. Just like shoulder subluxation and other conditions affecting the shoulders, shoulder pain may or may not be a serious condition. But there is more to know about pain in the shoulder so you would be able to properly deal with the problem if you have it.

Common Causes of Shoulder Pain

  • Rotator cuff tendinitis
  • Shoulder joint arthritis
  • Bone spurs
  • Bursitis
  • Broken shoulder bone
  • Shoulder dislocation
  • Shoulder separation
  • Frozen shoulder
  • Overuse shoulders
  • Referred pain from lung, heart or gallbladder

Some cases of shoulder pain can be prevented with strengthening and stretching exercises involving the rotator cuff and shoulder muscles. Your physical therapist may be able to recommend some suitable exercises for you.

Home Care for Shoulder Pain

There are some simple steps that can help you manage shoulder pain at home:

  • Apply ice pack on the affected area and let it sit for 15 minutes. Do it three times daily for three days following the onset of the pain.
  • Rest from activities that put pressure on the shoulder for several days until your symptoms improve.
  • Manage pain and inflammation by taking acetaminophen or ibuprofen.
  • When you have to return to normal activities after signs of improvement, do it slowly.

When to Seek Your Doctor

One of the most serious conditions that cause shoulder pain is referred pain from heart attack. Immediate attention by a medical professional can make a difference between life and death of the patient. Symptoms include crushing pain in the shoulder area that runs from the chest to the jaw, arms and neck. Patients also usually experience sweating, shortness of breath or sweating. If these symptoms occur, call 911 as soon as possible.

In addition, you should also visit your doctor in case of:

  • Severe shoulder pain as a result of injury and the affected area shows signs of bruising, swelling or bleeding
  • Shoulder pain that comes with redness, fever and swelling
  • Shoulder pain that causes problems in shoulder movement
  • Pain that lingers for more than a week despite home treatment
  • Changes in skin color to blue or red in the affected area

Shoulder pain can affect you anytime. With your understanding about this condition, you will be able to know what to do and when to seek medical attention for your pain.