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How to Reduce Anxiety Immediately: Quick and Effective Techniques

Key Highlights:

Introduction

Ever feel drowned by the daily grind, leaving you face to face with stress? That’s anxiety. Though it seems normal in today’s fast-paced life, unchecked anxiety can go from a minor issue to a major problem. But what if there was a quick fix each time anxiety pops up?

In this blog post, we will walk you through the ups and downs of anxiety. We aim to give you tools that can help reduce its effect. You will gain know-how and coping ways that could better your routine. Life could be healthier and more balanced! So, shall we dip our toes into the world of anxiety together?

Understanding Anxiety

Anxiety is common today. Many people, however, don’t truly understand it. Let’s take a closer look at this vague cloud and really get at what’s inside.

1. What is Anxiety

Anxiety is a feeling that arises during stressful situations or perceived threats – it’s our survival instinct. It’s not all bad, it can help us prepare for challenges. Yet, when these feelings are too strong or keep coming back, they disrupt daily life.

2. Symptoms and Causes of Anxiety

Symptoms of anxiety include feeling restless, rapid heart rate, fast breathing and trouble focusing. Numerous factors can cause anxiety. These range from genetics and brain makeup to past trauma.

3. Types of Anxiety Disorders

Did you know?

  • Anxiety disorders can interfere with daily activities like job performance and relationships. source: SAMHSA
  • Anxiety disorders can cause symptoms like difficulty making eye contact and being self-conscious. source: WomensHealth.gov
  • Treatments, such as medicines and therapy, help most people with anxiety disorders. source: SAMHSA
  • Anxiety disorders can cause symptoms like rapid heart rate, shortness of breath, and trembling. source: CDC
  • Anxiety disorders can include Generalized Anxiety, Panic Disorder, Specific Phobias, OCD, and Social Anxiety. source: SAMHSA

Avoiding Triggers

Avoiding what triggers your anxiety is key to managing it. It calls for knowing and cutting down on the aspects of life that cause your anxiety.

Avoid caffeine

Caffeine can trigger adrenaline, making anxiety worse. By having less caffeine, you can lower these responses and keep anxiety away.

Avoid alcohol

It may surprise you, but alcohol worsens anxiety instead of helping you relax. It changes serotonin levels in the brain, possibly intensifying anxiety as it wears off.

Healthy Positive Habits

Positive lifestyle habits can greatly affect mental health. They can boost our body’s physical and mental strength against anxiety.

1. Eat a Healthy Diet

A balanced diet full of fruits, vegetables, and whole grains gives your body and mind the nutrients needed for optimal function.

2. Exercise Regularly

Frequent physical activity lowers stress hormones, improves mood, and distracts from worrying thoughts.

3. Get Enough Sleep

Good sleep is important. It lets both your body and mind rest, affecting positively on mood, energy, focus, and overall function.

4. Stay Hydrated

Lack of water can cause feelings of anxiety – having enough fluids could help reduce some symptoms.

5. Make time for Alone Time

Having alone time, doing the things you like or that relax you, can offer essential relief from stress and anxiety.

The 3 3 3 rule for anxiety which involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.

Dr. M.G. Kartheeka – MBBS, MD(Pediatrics)

Techniques to Reduce Anxiety

Practical, repeatable actions can be your forefront defense when anxiety tries to steal your peace.

1. Mindfulness and Meditation

Yoga, with its controlled breathing exercises and calming postures, offers double benefits – calming the mind and strengthening the body against stress.

Mindfulness meditation encourages concentration on current thoughts, feelings and sensations, without judgment – aiding in stress reduction.

2. Breathing and Visualization Techniques

Deep, controlled breathing can slow the release of stress hormones and encourage calmness.

Imagining peaceful scenes or results can redirect your focus from distressing thoughts, supporting relaxation.

3. Engagement and Distractions

Music provides a distraction, lowers muscle tension, and reduces stress hormones – drowning out the noise of anxious thoughts.

A good laugh makes positive changes in your body, reducing the body’s stress response, and promoting relaxation.

Taking part in hobbies, particularly those related to music or creativity, offers a productive distraction from worrying thoughts.

4. Connect with others

Professional therapists can help spot sources of stress and introduce new coping tools.

Sharing how you feel to someone who gets your experiences can offer immediate relief and valuable insights.

Prolonged anxiety is deeply toxic to our bodies and brains, whenever you feel anxious redirect your attention from intense and uncomfortable symptoms of anxiety like worry, unwanted thoughts, or even panic to the present by shifting focus and try doing something which you like, e.g. listening to music, focusing on your body senses, etc.

Dr Ashish Bajaj – M.B.B.S, M.D. in Clinical Pharmacology and Toxicology

Also Read: Effective Techniques To Reduce Cortisol Levels: A Comprehensive Guide

5. Self-Managing Techniques

Learning to state your needs effectively and allocate tasks can stop resentment and following stress from overcommitting your time and resources.

Physical activity, even a short walk, uses up extra energy let out in response to stress, reducing anxiety symptoms.

Taking a break from constant alerts and notifications lets you focus on reducing your anxiety levels minus digital distractions.

Positive affirmations promote problem-solving abilities and shift attention from problems that cause worry.

Pinning down your thoughts, feelings, and day-to-day events regularly helps make sense of them, easing the strong emotions tied to anxiety.

Your doctor may prescribe you anti-anxiety medicines for sudden episodes of anxiety. you may also try holding few ice cubes in your hand and feel its temperature. hold and drop the ice cubes till you think you’ve started feeling better.

Dr. Arpit Verma, MBBS, MD

Also Read: Essential Oils for Anxiety: A Research-Based Holistic Approach

Seeking Professional Help

Dealing with extreme or lasting anxiety can be hard. When self-help methods aren’t enough, it could be time to look for outside help.

When to seek professional help

When anxiety keeps you from doing daily tasks or handling duties, it may be time to look for professional help. Therapists and counselors can guide you towards the right aids and healing methods.

Different professional services available

Psychiatrists, psychologists, and other mental health professionals offer a range of services. These range from therapy talk to medication, each targeting and alleviating different parts of anxiety.

Conclusion

Living with anxiety doesn’t mean you must accept a life of fear and worry. By understanding what anxiety is, spotting triggers, building healthy habits, using practical techniques, and knowing when and how to turn to the pros, you can regain control over your life. Anxiety may sometimes feel like a tough climb, but remember, you’re not alone. With the right coping methods and professional aid, managing anxiety is a real possibility.

Always remember to talk to your healthcare provider before making any changes to what you eat or trying new supplements. This is especially important if you’re on medication or have health issues.

Frequently Asked Questions (FAQ)

How do I calm my anxiety ASAP?

Immediate ways to calm anxiety include deep controlled breathing, breaking a sweat, and mindful distractions, such as soothing music, mindfulness, or a good laugh. However, long term anxiety may require expert advice.

What is the 333 rule for anxiety?

The 333 rule is a simple yet effective technique for dealing with anxiety. It recommends naming three things you see, then acknowledging three sounds you hear, and finally moving three parts of your body. This helps keep you grounded in the current moment, rid of anxious thoughts.

What can I drink to calm my nerves?

Stay well-hydrated by lots of water. Not having enough can cause increased anxiety. Chamomile tea is also known for its calming properties and may aid relaxation.

References:

  1. National Center for Biotechnology Information (NCBI). Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886
  2. National Center for Biotechnology Information (NCBI). Caffeine in the Diet: Country-Level Consumption and Guidelines – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266969
  3. PubMed. Effects of exercise on symptoms of anxiety in primary care patients: A randomized controlled trial [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/34644619
  4. ScienceDirect. A systematic review of randomised control trials on the effects of yoga on stress measures and mood [Internet]. [cited 2023 Jul 21]. Available from: https://www.sciencedirect.com/science/article/abs/pii/S002239561500206X?via%3Dihub
  5. PubMed. Effects of music therapy on anxiety: A meta-analysis of randomized controlled trials [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/34365216
  6. ScienceDirect. The mechanism of music for reducing psychological stress: Music preference as a mediator [Internet]. [cited 2023 Jul 21]. Available from: https://www.sciencedirect.com/science/article/abs/pii/S019745561530006X
  7. National Center for Biotechnology Information (NCBI). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070
  8. ScienceDirect. Chapter 4 – Procrastination, Stress, and Chronic Health Conditions: A Temporal Perspective [Internet]. [cited 2023 Jul 21]. Available from: https://www.sciencedirect.com/science/article/pii/B9780128028629000049
  9. National Center for Biotechnology Information (NCBI). Co-Occurring Alcohol Use Disorder and Anxiety – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6927748
  10. National Center for Biotechnology Information (NCBI). Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8935176
  11. PubMed. Smartphone Addiction and Anxiety in Adolescents – A Cross-sectional Study [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/34702436
  12. PubMed. Sleep and anxiety: From mechanisms to interventions [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/34979437
  13. Centers for Disease Control and Prevention (CDC). Tips for Better Sleep [Internet]. [cited 2023 Jul 21]. Available from: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
  14. ScienceDirect. A systematic review of randomised control trials on the effects of yoga on stress measures and mood [Internet]. [cited 2023 Jul 21]. Available from: https://www.sciencedirect.com/science/article/abs/pii/S002239561500206X
  15. ScienceDirect. Effects of cue-controlled relaxation on the control of heterosocial performance anxiety among shy males [Internet]. [cited 2023 Jul 21]. Available from: http://www.sciencedirect.com/science/article/pii/0887618587900041
  16. National Center for Biotechnology Information (NCBI). Psychological stress-reducing effect of chocolate enriched with gamma-aminobutyric acid (GABA) in humans: assessment of stress using heart rate variability and salivary chromogranin A [Internet]. [cited 2023 Jul 21]. Available from: http://www.ncbi.nlm.nih.gov/pubmed/19462324
  17. National Center for Biotechnology Information (NCBI). Clinical use of virtual reality distraction system to reduce anxiety and pain in dental procedures [Internet]. [cited 2023 Jul 21]. Available from: http://www.ncbi.nlm.nih.gov/pubmed/24892198

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Avoid These Foods If You Have Anxiety Or Depression!

Isn’t it a common practice to have something special for dinner or lunch when you have a reason to celebrate? Similarly, it is not unusual for many people to skip a meal or overeat when feeling low or angry. When we are feeling down or happy, we make certain food choices. Our moods affect what we eat. Similarly, what we eat has the power to make a difference in our moods. The effect is more apparent in those who suffer from anxiety or depression as they are more susceptible to mood changes. This also means that making the right food choices can alter our moods to our advantage. Our gut is also known as the second brain and what goes in the gut significantly impacts our mental and emotional wellbeing. Here are some foods to avoid for people susceptible to anxiety or depression.

1. Excessive Sugar

This one is a no-brainer. Sugar increases the glucose levels in the blood leading to a general sense of well-being and happiness. As the glucose levels drop, the person feels low and irritable. Also, sugar has a negative effect on neurons and synapses in the brain. Excessive sugar intake must be avoided.

2. Artificial Sweeteners

Aspartame is an important constituent of all artificial sweeteners. It is also part of colas and diet sodas. Excessive consumption of Aspartame can cause headaches, mood changes and sleep disturbances.

3. Fruit Juices

Drinking juices does not mean you have imbibed the positive benefits of the fruit. Juices are bereft of fibre and may cause a spike in blood sugar levels. For best results, consume whole fruit instead of juice. Packaged juices and beverages are a strict no-no. This can leave you feeling fatigued and depleted apart from causing increased mood changes.

4. Processed and Deep Fried Food

Not only is processed food rich in Trans fats and generally quite harmful for your heart and your health, but it may also increase anxiety and symptoms of depression. Processed and deep-fried food also has a high amount of sodium which tends to cause disruptions in the neurological system. So eat the foods that fight fatigue.

From my knowledge, toast is made of white bread and on digestion, it is converted to blood sugar. Hence, it may result in energy peaks and dips that are detrimental to anxiety and depression. I recommend consuming whole wheat bread in place of white bread.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: How to Reduce Anxiety Immediately: Quick and Effective Techniques

5. Alcohol

Alcohol is harmful to your health in multiple ways. Excessive drinking can impact your mood, speech, balance and more. In the long term, alcohol has been shown to affect memory, cognition, balance and mood. People with depression and anxiety must speak to their doctor about assistance quitting alcohol.

6. Caffeine

Those who suffer from depression and anxiety might want to ditch their regular cuppa. Caffeine is a stimulant that disturbs the sleep cycle and causes an energy surge. It also reduces the absorption of important mood-balancing vitamins. The caffeine in energy drinks is equivalent to about 10 cans of soda, so you might want to avoid that too. Choose your drink wisely, moderation is the key.

Also Read: Essential Oils for Anxiety: A Research-Based Holistic Approach

In my opinion, doughnuts should be avoided in case one is prone to or suffering from depression or anxiety. Researchers say that doughnuts contain a lot of added sugar, unhealthy fats, and refined flour with bare minimum fibre that may limit absorption, keeping the body deprived and eventually reducing the coping ability of the body against mental illness.

Dr. Rajeev Singh, BAMS

The best thing would be to identify the foods that trigger depression and anxiety or increase the two for you. Avoid them at all costs to feel better about your life. Healthy eating habits of fresh fruits and vegetables, cereals and whole grains, nuts and seeds, curd and buttermilk when taken adequately, can help improve your gut health and may aid in balancing mood-related problems.

Read More: Types of Bipolar Disorder You Need To Know About

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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Natural Home Remedies for Anxiety

Introduction:  

Anxiety is often described as the feeling of constant worry that prevents an individual from relaxing. From the point of view of evolution, anxiety is a normal emotion as it has helped humans avoid dangerous situations and eventually adapt, evolve and survive. A thin line exists between this anxiety at the level of just adaptation and a distressful morbid anxiety, which requires clinical judgement to diagnose.1,2 

The level at which a person experiences anxiety can range from just a fleeting anxiety as one feels before any surgery, to a constant feeling of nervousness that defines an anxiety disorder.1 

A person is said to have anxiety disorder when the constant feeling of worry just doesn’t go away. Instead, it gets worse as time passes and interferes with routine life.  

Anxiety disorders can be of many types, particularly panic disorders, generalised anxiety disorder and phobias.3 

Consultation with a psychiatrist, psychologist, management with allopathic medicines, mind body techniques and exercise are well known to help reduce anxiety.

Dr. Ashish Bajaj, M.B.B.S., M.D.

What Causes Anxiety? 

The exact cause of anxiety is not known. But there are many reasons: 

Anxiety can be of various types: 

Daily intake of Ashwagandha also reduces anxiety and findings suggest that high-concentration full-spectrum Ashwagandha root extract improves an individual’s resistance towards stress and thereby improves self-assessed quality of life.

Dr. M.G. Kartheeka, MBBS, MD

Symptoms of Anxiety:  

While anxiety can manifest in various ways depending on the type, there are certain symptoms which can overlap and are commonly seen in all the types:  

Home Remedies for Anxiety: 

Natural remedies for anxiety have fewer side effects than conventional medicines used to treat anxiety. Read along to know about some natural home remedies to combat anxiety.5 

1. Kava:    

Kava is known to be an anxiety reliever since many years. It is a drink that is prepared from the Piper methysticum plant. Though it relives anxiety, it does not cause a sedative effect. But one must exercise caution while consuming it, as liver poisoning is one of its rare, but serious side effects.1 

How to use it? 

2. Passiflora Incarnata  

It is commonly known as Passionflower. Its anxiolytic effect is attributed to its aerial sections, that is the flowers, fruit and the bark. It works by modifying the GABA system.6 GABA is an amino acid present in our nervous system and is responsible for neural relaxation7. No side effects have been reported on passionflower consumption.6 

How to use it? 

Try Aroma Magic Passion Flower Massage Cream to relax yourself!

3. Lavender  

Lavender has been used traditionally to relieve anxiety. It has over 100 active ingredients, but it’s linalool and linalyl acetate that give lavender the anxiolytic quality. Consult your healthcare provider before you consume lavender as research also shows that use of lavender has many side effects like throbbing heartbeats, headaches and gastric issues like diarrhoea, stomach upsets, belching and foul breath.8 

How to use it? 

4. Chamomile  

Studies have shown chamomile tea to be effective even in cases of generalised anxiety disorder. It is said that the flavonoids present in Chamomile give a calming effect by influencing the transmission of GABA , dopamine, noradrenalin and serotonin or by modifying the hypothalamo-pituitary-adrenal axis in the body, which is integral to the way one reacts to stress.9,10  

How to use it? 

5. Saffron  

Saffron contains Safranal, the chief bioactive constituent which imparts anxiety relieving properties to saffron. It also gives the saffron its typical fragrance.11 

How to use it? 

6. Valerian  

The valerian root has anti-anxiety properties. It contains valerenic acid and valepotriates which imparts anxiolytic and sedative properties to the root.12 

How to use it? 

Also Read: Essential Oils for Anxiety: A Research-Based Holistic Approach

When to Seek Medical Help: 

If you feel your anxiety might be connected to some physical problems, get in touch with your physician who will help you cure the physical issue. 

 If you experience severe anxiety, seek out a mental health expert who will evaluate your symptoms and treat you accordingly.13 

Also Read: How to Reduce Anxiety Immediately: Quick and Effective Techniques

Conclusion: 

Home remedies for anxiety are good nonpharmacological therapies to try out at home. However, one must exercise caution and inform your physician before consuming any of the herbal medicines for anxiety as some of them do cause side effects. 

Symptoms of extreme anxiety require treatment by a mental health professional and one must not hesitate to seek help if required.13  

Also Read: 6 Effective Home Remedies For High Blood Pressure!

Frequently Asked Questions: 

Apart from consuming herbs, is there anything else that can be done at home to tackle anxiety?  

Yes, lifestyle changes also have a significant impact on anxiety levels. Few things that you can do at home to manage anxiety are: 

How does a mental health expert treat anxiety?  

Treatment for anxiety involves both medications and psychotherapy. Depending on your symptoms, a mental health expert may use either one or a combination of both of the above options. Medications involve anxiolytics, sedatives or anti-depressant drugs.  

In psychotherapy, you will be working actively along with a professional to manage your anxiety symptoms. Cognitive Behavioural therapy (CBT) is the most effective type of psychotherapy to manage anxiety.13 

Your mental health professional will best know what therapies to use to treat your anxiety. 

What are the risk factors for developing anxiety disorders?  

While the risk factors for each type of anxiety disorder are different, there are some risk factors that are common to all types: 

Are there any self-coping techniques for anxiety?  

Yes. 

Also Read: Effective Home Remedies for Body Pain

References: 

  1. Lakhan S, Vieira K. Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. Nutrition Journal. 2010 Dec;9(1):1-4. Available from: https://pubmed.ncbi.nlm.nih.gov/20929532/ 
  1. Crocq MA. A history of anxiety: from Hippocrates to DSM. Dialogues in clinical neuroscience. 2022 Apr 1. Available from: https://www.researchgate.net/profile/Marc-Antoine-Crocq/publication/284936134_A_history_of_anxiety_From_Hippocrates_to_DSM/links/59a7dfa50f7e9b41b78b3f38/A-history-of-anxiety-From-Hippocrates-to-DSM.pdf 
  1. Topics H. Anxiety: MedlinePlus [Internet]. Medlineplus.gov. 2022 [cited 13 May 2022]. Available from: https://medlineplus.gov/anxiety.html 
  1. Schiele MA, Domschke K. Epigenetics at the crossroads between genes, environment and resilience in anxiety disorders. Genes, Brain and Behavior. 2018 Mar;17(3):e12423.Available from: https://onlinelibrary.wiley.com/doi/10.1111/gbb.12423 
  1. Kinrys G, Coleman E, Rothstein E. Natural remedies for anxiety disorders: potential use and clinical applications. Depression and Anxiety;26(3):259-265. Available from: https://pubmed.ncbi.nlm.nih.gov/19123457/ 
  1. Ngo D, Vo T. An Updated Review on Pharmaceutical Properties of Gamma-Aminobutyric Acid. Molecules;24(15):2678. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6696076/ 
  1. Janda K, Wojtkowska K, Jakubczyk K, Antoniewicz J, Skonieczna-Å»ydecka K. Passiflora incarnata in Neuropsychiatric Disorders-A Systematic Review. Nutrients; 2020 Dec;12(12):3894. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7766837/ 
  1. Donelli D, Antonelli M, Bellinazzi C, Gensini GF, Firenzuoli F. Effects of lavender on anxiety: A systematic review and meta-analysis. Phytomedicine: International Journal of Phytotherapy and Phytopharmacology. 2019 Sep 26;65:153099-.Available from: https://pubmed.ncbi.nlm.nih.gov/31655395/ 
  1. Keefe J, Mao J, Soeller I, Li Q, Amsterdam J. Short-term open-label chamomile (Matricaria chamomilla L.) therapy of moderate to severe generalized anxiety disorder. Phytomedicine 2016 Dec 15;23(14):1699-705. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5589135/ 
  1. Miller W. The Hypothalamic-Pituitary-Adrenal Axis: A Brief History. Hormone Research in Paediatrics.2018;;89(4):212-223. Available from: https://europepmc.org/article/med/29719288
  1. Bian Y, Zhao C, Lee S. Neuroprotective Potency of Saffron Against Neuropsychiatric Diseases, Neurodegenerative Diseases, and Other Brain Disorders: From Bench to Bedside. Frontiers in Pharmacology;2020:1602. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7573929/ 
  1. Tammadon M, Nobahar M, Hydarinia-Naieni Z, Ebrahimian A, Ghorbani R, Vafaei A. The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial. Oman Medical Journal.2021 Mar;36(2):e255. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8077445/ 
  1. Anxiety disorders – Diagnosis and treatment – Mayo Clinic [Internet]. Mayoclinic.org. 2022 [cited 14 May 2022]. Available from: https://www.mayoclinic.org/diseases-conditions/anxiety/diagnosis-treatment/drc-20350967 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Excessive Yawning? Here’s Why You Might Be Yawning Frequently

Who doesn’t yawn? You might find yourself yawning on waking up, at work or before you go to bed. Very rightly, people associate yawning with exhaustion and boredom. Yawning is very beneficial for health – it cools the brain, improves blood circulation and relieves stress. But, if you find yourself yawning often, it might not be so innocuous. It could signify some underlying health complication.

Causes of regular yawning

Before we learn about excessive yawning, first we need to understand what yawning is. The purpose of yawning is not fully understood yet, but we do know several triggers that can make us yawn under normal conditions. Here are a few:

Altitude change – A change in altitude (such as flying in an aircraft, mountain climbing) can cause you to yawn automatically. Some people also intentionally yawn in these conditions as a means of equalising ear pressure.

Empathetic yawning – We also tend to yawn when we see other people yawning. This is especially true if you are close and have empathy for the person yawning. Funnily enough, even reading about yawning can cause people to yawn (did you just yawn while reading this?). 

Boredom – Feelings of boredom, tiredness and sleepiness are some of the most common triggers for yawning, it may be the conditions you are most familiar with.

Possible biological reasons – A few biological conditions have also been proposed (but not proven yet. Deep breathing with an open mouth is known to mildly cool the brain. Another idea is that yawning is usually accompanied by stretching. This stretching of muscles and joints, as well as the lungs, may improve heart rate which may result in making you feel more awake. 

Now let’s five deeper into excessive yawning and its possible causes. 

The most common medical problems that are associated with increased yawning are sleep deprivation, insomnia, sleep apnea, narcolepsy, and many medicines that cause sleepiness.

Dr. M.G. Kartheeka, MBBS, MD

What exactly is excessive yawning?

Medically speaking, yawning more than once a minute is excessive yawning. It is a response to a vasovagal reaction, which some medical conditions trigger. The vagus nerve extends from the brain to the abdomen through the throat. Increased activity of this nerve causes frequent yawning.

And it is these medical conditions that your frequent yawning could be indicating –

1. Sleep Disorders –

If you are not getting enough sleep at night, it could be because you have contracted a sleep disorder. It could be insomnia, sleep apnoea, restless leg syndrome, parasomnia, circadian rhythm disorders etc. All of these disorders disrupt sleep. Over time, not getting quality sleep will result in exhaustion and weariness, which will manifest as many yawns.

Read More: 9 Side Effects of Less Sleep

2. Anxiety –

Everybody is familiar with anxiety. Higher degrees of worrying can prompt yawning. It affects your respiratory system, your heart and blood pressure and all of this manifests as incessant yawning.

Yawning stretches the muscles and joints and increases the heart rate and thus may prepare the body for an increased level of alertness. It may also be related to excessive fatigue and increased levels of cortisol, a stress hormone in the body.

Dr. Ashish Bajaj, M.B.B.S., M.D.

3. Reaction to Medicines –

Sometimes medicines you take could make you yawn, especially if these medications cause exhaustion and drowsiness. Here are some drugs that could be the culprits-

4. Heart Problems –

Sometimes people yawn a lot in the days leading up to a heart attack. Yawning could also be warning you about bleeding around the heart. If you notice other signs like breathlessness, giddiness, nausea, consult a doctor right away.

5. Stroke –

A brain stroke may trigger excessive yawning in an attempt to drag down both the brain and the body’s temperature. It helps the brain to deal with the injury caused by the stroke.

6. Epilepsy –

Epilepsy or seizures begin in the brain. And just like after a stroke, the brain makes you yawn to mellow the harmful effects of seizures. Or you might be yawning because your energy levels have dipped after an attack.

Do not wave excessive yawning off as a minor annoyance. Consult a doctor who will change your medication or recommend diagnostic tests that will reveal if an illness is triggering your fits of yawning. Take action before it is too late.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Stress, Anxiety, Pollution: How Traffic Jam Affects Your Health!

Health Impact of Traffic Jam

Traffic congestion is a significant issue in urban areas. Traffic noise and traffic-related air pollutants co-exist in the traffic environment. Polluted air from road transport vehicles contributes significantly to air quality problems through vehicle emissions, which have various harmful impacts on public health.

Traffic and its allied effects can have various adverse health consequences. There is evidence which has confirmed that exposure to traffic noise significantly increases the risk for heart-related diseases, such as high blood pressure, heart attacks, etc. Also, traffic noise can induce adverse effects on the nervous system, leading to the increasing levels of anxiety, irritation, and sleeplessness.

Increased Risk of Type 2 Diabetes

Twofold higher risk of Type 2 diabetes is also observed for people exposed to intense traffic. Long-term exposure to particulate matter increases type two diabetes risk in the general population, as does living close to a major road. Also, particulate matter and the increase in oxidative stress have ill-effects on the respiratory system. Besides, traffic noise is significantly associated with adverse pregnancy outcomes and can affect the hormonal and digestive system.

The public health effects of traffic during congestion are associated with early deaths. Road traffic noise also has been shown to increase the short-term risk of death from specific diseases of the cardiovascular, respiratory, and hormonal systems.

Moreover, people who live in areas with a higher vehicular burden and face most traffic stress also have the lower health status and higher depressive symptoms that people living in areas with less traffic. These findings suggest that traffic stress may represent an important factor that influences the well-being of urban populations.

Adrenaline Rush and Other Health Issues

Interestingly, studies have also shown that the level of blood adrenaline hormone increases in heavy-traffic compared with during low-traffic conditions. Also, the ability to estimate distance and recognition is reduced due to high-traffic compared to during low-traffic conditions. The increase of the adrenaline during driving on heavy-traffic days can lead to stress because ones accuracy and judgment may be reduced.

Also Read: 10 effects of stress on the body

Air Pollution and its effects

A traffic jam means more vehicular emissions and more pollutants inundating the air. This slowly degrades the quality of air and affects all those who sit for hours at the end amidst traffic congestion. Hence one may say that traffic jams significantly increase air pollution.

An interesting thing to note is that the pollution gathered inside the cars in traffic jams is far higher than that around the cars moving outside. Some of the dangerous and long-lasting effects of traffic jam-induced air pollution are

Also Read: Essential Oils for Congestion: A Research-Based Guide for Relief

Tips to Make Travel Less Stressful

Since we cannot avoid the commute, we need to work around it and make the trip an enjoyable one or at least less stressful.

  1. Try different timings instead of rush hours.
  2. The most important reason we stress out in traffic is that we fear to get late to work. It is better to start a little early since delays increase stress and irritation. It further disturbs us and may affect the rest of the day at work in an imperceptible manner.
  3. If you can, you should have a co-passenger, so try opting for car-pooling with any of your friends or colleagues who stay nearby.
  4. We generally tend to brood over unpleasant issues either related to work or home sitting idle in the vehicle.
  5. In contrast, you should use this time as the precious ‘me-time.’ Arrange for a separate playlist which plays soothing music. Listening to music or a book, we get distracted, and this helps us remain calm.
  6. Meditation early in the morning helps prepare you for the rest of the day, so it does for the commute. Have a healthy complete breakfast; a hungry person gets angrier than a person who isn’t. Try to avoid arguments before leaving home or office, especially, if you are going to drive.

Such small changes in our daily life may help considerably in dealing with the ill-effects and the adverse health effects of traffic jam on our physical and mental well-being.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Can Stammering Disorder In Children Be Corrected?

The development of speech is an important aspect of a child’s growth. Many children face problems with the pronunciation of syllables during the ages of two to five years. One of the most common problems faced by children is stuttering disorder. If you are a parent whose child is facing this difficulty then read on to know how you can aid your child’s stammering treatment.

Causes of Stuttering in Children 

Stuttering and stammering are two names for the same condition, the former is an American variant while the latter is a British one. Stammering is a speech disorder that makes it difficult for a person to speak certain words with fluency and clarity. People with stuttering speech find it difficult to converse with a normal flow of words as their speech gets disrupted. Though still in use, stuttering is not used as the diagnostic term anymore, the medical term for this condition is Childhood-Onset Fluency Disorder according to DSM-5. 

Children who stammer often have to repeat syllables to complete a word and take a long time to enunciate words. Stuttering is a disorder with no pinpointed or definitive causes. Some factors might lead to the development of stammering speech in a child: 

Stuttering occurs when there is some kind of error that delays the message a child’s brain sends to the muscles involved in speech.

Stress or anxiety is not a cause for stuttering and stammering but stress can worsen the condition. Stuttering may build up over time or even affect a child very suddenly. The peak time for a child to develop this problem is when they start to learn and pronounce complex words and create longer sentences. 

It’s common for children between the ages of 2 and 5 years to go through periods when they may stutter. For most children, this is part of learning to speak, and it gets better on its own. However, stuttering that persists may require treatment to improve speech fluency.

Dr. M.G. Kartheeka, MBBS, MD

How Can Stammering Affect Your Child? 

Stammering can mentally affect a child and lead to low self-esteem and anxiety. It has been observed that peers often ridicule a child with speech difficulties such as a stuttering disorder. Here are some of the ways that this speech difficulty can affect your child:

 Ways in Which You Can Help Your Child Overcome Stuttering

Stuttering is not an uncommon disorder and a large number of people face it at some point in their lives. To help your child overcome their stuttering speech you will require patience, kindness and understanding. Here are some ways in which you can help with your child’s stammering treatment:

If your child is facing a stuttering disorder you will have to be extra attentive towards what they are saying. When they are stammering it is important to take time and let them finish their sentences so that you can understand what they are saying. Taking time to closely pay attention to their speech makes a child feel heard and boosts their confidence. When you do this exercise each time they speak and do not ask them to repeat frequently the child will not feel as if something is wrong with them. 

It can be difficult to communicate with a child who stammers during their speech development phase. Stammering treatment starts at home and you should allow your child to converse at a pace that is comfortable to them, instead of forcing upon any other model of communication. If your child is speaking either slowly or very fast you should not try to correct it at this stage as it can build up more tension in their mind. 

A stuttering child is often criticised and corrected whenever they speak, causing a lot of trauma to them. This may lower their confidence. Always keep a positive attitude around your child and respond positively even if you do have to correct them at times. Constant correction of their speech will not make the problem go away, thus it is important to keep encouraging them throughout.

A great way to make your child feel less conscious about their stuttering disorder is to not put special attention to it. Treat stuttering as a normal way of speaking if your child is suffering from it. When they notice that there is not much attention on their disorder, it becomes easier to recover from it. 

Take time out and engage in one on one bonding sessions with your child. Maintain eye contact when they are speaking as this can help them feel more important and boost their confidence. Help them address their difficulties in a gradual manner. 

If your child faces a stammering speech you should also visit a speech therapist for effective stammering treatment. A speech therapist can help you correctly address how to help your child overcome their difficulty. If you stay patient throughout the process and support your child with the tips in the article, you can help your child overcome the disorder quickly. It is vital to remind your child that they are not the only ones who stammer and it is nothing to feel bad or ashamed about!

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Empty Nest Syndrome: What It Means And How It Can Be Managed?

As the name suggests, ‘empty nest’ syndrome refers to the feeling of emptiness that parents go through when their children leave home for work and other reasons. Children grow up and become responsible enough to live alone, they learn to venture into new things and need to step out to meet their personal and professional demands. Parents on the other hand feel abandoned, miss the time spent with their children and this, in turn, can cause them to feel depressed, lonely and alienated. It is not a psychiatric illness but just a term used to denote the condition of parents when the last child leaves home.    

As a parent, you want to provide your child with a good education, help them become independent and wish that they prosper in life. This often means your child might have to leave for a boarding school or go to college or work in a place far away from home and this can trigger mixed emotions and become really hard to deal with as parents.

At a young age, children are more dependent on their parents for every little thing, for their meals or studies and the sudden transformation usually affects both the parents.

Empty nest syndrome has three stages: grief, relief, and joy. In the first stage, parents tend to experience sadness, loss, loneliness, or even depression. In the second stage, parents move on to feeling relief and a sense of freedom as they develop a new rhythm of life.

Dr. M.G. Kartheeka, MBBS, MD

Are some parents more susceptible than others?

Some parents are more susceptible to empty nest syndrome than others. This may be because of having a single child or if your child leaves earlier than what you expected. Some parents may find living alone really difficult and have an emotional breakdown. Parents who have disturbance or complications in their marriages depend on their children and may feel more lonely when they leave. Parents who rely on their parental roles for self-identity and are full-time parents, suffer separation anxiety when their children leave more acutely. There are parents who like catering to their children’s needs because they think their children are dependent on them and when the children leave and capably look after themselves or parents suffering from a mental illness, anxiety disorder or any other chronic illness tend to have higher chances of experiencing empty nest syndrome.

What are the causes of empty nest syndrome?

The causes of empty nest syndrome may vary among parents. Some of them include:

Empty nest syndrome symptoms:

Researchers have found that parents and caregivers suffering from empty nest syndrome may experience the following symptoms:

Empty nest syndrome symptoms can be noticed in both parents. The age group most affected with empty nest syndrome is between 40 – 50. However, based on gender a few things may differ. While women may be at risk of being depressed and experience social withdrawal, the father may turn alcoholic or indulge in substance abuse. 

Empty Nest Syndrome can even prompt suicidal thoughts in parents. If you seek timely help, you will be able to deal with this issue better.

Marital stress is not uncommon among parents transitioning into a new rhythm with their children out of the house and can often cause increased tension and bickering. It may be helpful to seek professional help to resolve the issues arising due to this situation as it may be temporary but might have a huge impact on the couple.

Dr. Ashish Bajaj – M.B.B.S, M.D.

Managing Empty Nest Syndrome

  1. You should not be ashamed of experiencing empty nest syndrome. Feel free to express your emotions to someone who cares. As a mother or a father, you may also talk to your children about it. It is okay to be protective of our children even when they start living on their own.
  2. Try to meet your friends and expand your social circle. It is necessary that both partners support each other in this process.  
  3. Stay busy and invest time in your hobbies. When you redirect your attention towards other things and stay engaged, you will have less time to be worried. You can indulge in performing physical activities, such as outdoor games, yoga, meditation or jogging.
  4. Keep in touch with your children. It is better than always being worried about how they are doing. Stay updated with their lives. You can leave them a text or have a particular time for calls and video calls too.  
  5. Learn to accept and move on. This is the opportunity to rekindle the love and romance between you and your partner. Spend time with each other and appreciate this time together.
  6. Go on a vacation or trip to feel relaxed. Staying away from home may be helpful as it feels empty without your children around. A change of environment, exploring a new place can be a great experience.
  7. Stay positive and make a journal. You can write down how you feel or what you are thankful for. This exercise will take your mind off worries.

Conclusion

If you think this situation will last forever, remind yourself that it won’t. Your friends and family will support you during this transitional period of your life. You don’t have to deal with this feeling of loss alone. You must speak to psychiatrists, psychologists and ensure that you get proper help to live in a healthy manner. There are therapies to manage your symptoms effectively and keeping your mind calm and stress-free is the best solution for empty nest syndrome.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Lockdown Anxiety – 5 Tips To Cope With It!

In these uncertain times, you could find yourself anxious, stressed and nervous about the future. Researchers have observed that large-scale disasters such as pandemics, tend to cause an increase in mental health issues such as depression, substance abuse and behavioural disorders.  

The regular news of the current COVID-19 pandemic, with its vast number of infected cases as well as casualties, is mentally affecting more people each day.  

The link between lockdown and anxiety

Lockdowns have been imposed by certain countries including India to contain the spread of the virus. Long durations of being indoors lead to feelings of restlessness, annoyance, financial pressures, isolation, boredom and disinterest.  

These feelings are completely natural and reasonable and reflect our want for survival. That said, it is important to keep in mind that although worry is normal, panic can prevent us from being rational/logical, which are skills we need at times of such difficulty.

Is the COVID-19 anxiety getting to you? The following are some ways to help keep your mind calm.

1. Limit your news/media exposure: We are constantly exposed to extensive information about COVID-19 through the news, social media, discussions with family and friends. Constant exposure to such news creates negative effects such as feelings of anxiety, fear and stress. Take measures to ensure that you are away from receiving and spreading rumours and false information. Follow reliable news resources. Avoid watching the news all the time but stay updated regarding the guidelines and precautions advised by the Ministry of Health and local public health authorities.

2. Plan activities with your family: The lockdown has allowed us to spend time with our families which was not possible earlier, because of our hectic lifestyle. However, spending too much time together also has its drawbacks. Irritation, anger and frustrations arise because we are restricted from going out. Try and plan fun and relaxing activities which the whole family can participate in, such as board games, movies, arts and crafts or even exercising. Children tend to get irritable since they cannot go out and play, so engage them in activities like games or involve them in household activities. This will help in keeping them occupied as well as ensure more helping hands for household chores.

In-Blog-023. Stay connected: Take out some time during your day to connect virtually with your near and dear ones who stay away, especially those who are elderly or alone. Catch up with your friends or social circle online through video calls. Check up on the elderly or disabled in your neighbourhood and offer to help if they need something. Such deeds will have a positive impact on your mental state.4. Relax and Meditate: You do not have to be occupied all the time. Sometimes it’s nice to take a break and do nothing but relax and breathe. Set aside some quiet time for yourself where you can do something relaxing like taking a long bath or reading a book. Practices such as yoga and meditation are very beneficial in case you feel overwhelmed or anxious.Read More: 7 Different Relaxation  Techniques to Help Fight StressIn-Blog-015.  Focus on Positive thoughts: In these difficult times, it is very easy to focus on the negatives and get stressed. Instead, try and distance the negative thoughts and focus on the positive aspects of your life. Consider keeping a gratitude journal and list down things you are grateful for. Do not overburden yourself with tasks to do; instead, set reasonable deadlines and try to achieve them. Reward yourself for your small achievements.  

If you still feel increasingly stressed and overwhelmed by the current COVID-19 pandemic situation and your mental health issues go on for days without getting better, you may contact COVID-19 national psycho-social toll-free number at 080-46110007 or consult your doctor or mental health professional.  

Lupin has also launched a ‘Jan Kovid’ Helpline (1800-572-6130) for the citizens of Mumbai to resolve queries about COVID-19 and help those suffering from stress/anxiety. Backed by a team of general physicians, psychologists, respiratory physicians and psychiatrists, the helpline number will offer free consultation and respond to all queries related to COVID-19. The service is available in Marathi, Hindi, Gujarati and English, and will be operational all days from 8 am – 8 pm.

Also Read: Essential Oils for Anxiety: A Research-Based Holistic Approach

Conclusion

Incorporate these tips in your daily life to keep anxiety at bay and tide over the lockdown period. Above all, stay indoors to protect yourself.  

Also Read: How to Reduce Anxiety Immediately: Quick and Effective TechniquesDisclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

What Happens If You Bite Your Fingernails?

Nail biting, a common habit in about 20-30% of the population, can be caused by stress, anxiety, obsessive-compulsive disorder, or just being bored. It can be a temporary behaviour, but it can also develop into a severe, long term problem. Nail biting, medically termed as Onychophagia, can be characterized by seemingly uncontrollable nail-biting that is destructive to fingernails as well as the surrounding tissue.  

What happens if you bite your nails? 

People who frequently bite their nails may experience both psychological and physical symptoms like: 

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Why do we bite our nails? 

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Nail biting when encountered in healthy children is usually temporary and does not last very long. Educating children, parents, teachers, and siblings could be helpful, applying bitter nail polish, bandages or gloves temporarily can help as well in some cases.

Dr. Ashish Bajaj, M.B.B.S., M.D.

What are the long-term effects of nail-biting?

A lot of people have nervous habits such as pacing or fidgeting.  While a lot of these are harmless, but nail-biting when stressed or anxious exposes you to several ailments. 

Your nails are an ideal dwelling place for several germs. When you bite your nails, these bacteria travel from the mouth to the gut, causing stomach infections that lead to diarrhoea and abdominal pain.

It may seem harmless, but it can increase the risk of bacterial or fungal infection entering your blood, and that could lead to cold or flu.

If you bite off a big piece of your nail, you can expose the delicate skin under your nail to any bacteria or pathogens in your mouth. One of the most common infections called paronychia causes pain, redness and pus-filled lumps.

Your saliva’s chemical composition allows it to break down fat and other food molecules. While that aids your digestion, but it can also damage and inflame the skin of your fingertips if you are constantly jamming them in your mouth. 

Your nails have a layer, called the matrix, from where the nail grows. Biting can damage this matrix, causing nail deformities or chronic ingrown nails.

If you pick warts, contagious material can get into your nails and when you touch your face or neck, you can end up with warts on your neck and face.

Chronic nail biting can deform or destroy the sockets that hold your teeth. It can also fracture your teeth and trigger gum diseases. Also, it doesn’t leave your hand looking aesthetically pleasing but rather more damaged. 

Not all nail biting is pathological, and the difference between harmful obsession and normal behavior is should always be done. Sometimes it’s classified as impulse control disorder.

Dr. M.G. Kartheeka, MBBS, MD
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How can you stop biting your nails? 

You may not be able to change your habit overnight, but with a little time and effort, you’re sure to overcome it. 

Also Read: Brittle Nails: Causes, Symptoms, and Proven Solutions

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients, and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare. 

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4 Ways To Manage A Panic Attack!

A panic attack is the feeling of sudden and intense anxiety, fear and panic. The condition is twice as likely to occur in women than in men. As these attacks are spontaneous, individuals often become preoccupied with the fear that they may occur again, at any time. The symptoms include trembling, disorientation, nausea, rapid and irregular heartbeats, dry mouth, breathlessness, sweating and dizziness.   Most panic attacks can last anywhere between 5 minutes to half an hour. Thus, interfering with many aspects of personal life causing them to avoid work, school or situations where they fear a panic attack may occur. People are often embarrassed to share what they experience, distancing themselves from family and friends who could support them.  

Handling A Panic Attack:

It’s important to confront your fears and not let panic attacks control you. Here are a few tips to help cope with a panic attack –

Understanding what is happening in your body, is the first step in overcoming the panic attack symptoms. Gather knowledge and work on the factors that may trigger an attack. In a panic attack, anxiety which is the body’s ”fight or flight” response to uncertainty or trouble is misinterpreted as being the dangerous giving rise to the barrage of symptoms. Although these symptoms may seem as if you are dying or having a heart attack, it’s completely harmless.  

Relaxation techniques help to calm the body, relaxes the muscles and aids in thinking more rationally. These also halt the production of stress hormones likes adrenaline. Relaxation methods include calm breathing and deep muscle relaxation.

We tend to breathe faster or hyperventilate when we are anxious. This over-breathing can leave us feeling lightheaded and dizzy. Calm breathing helps to reduce some of these symptoms. Practice calm breathing by inhaling through the nose for 4 seconds, then holding your breath for 1 or 2 seconds and exhaling through the mouth for 4 seconds. Pause for a few seconds before repeating the same again. Calm breathing regulates oxygen intake and reduces dizziness, lightheadedness and tingling sensations associated with over-breathing and should be practised twice every day for 5 minutes.

Deep muscle relaxation eliminates muscular tension, stress and should be practised every day as a preventive mechanism, not just when in panic and stressful situations. Here you begin with tensioning a target muscle group like the neck or shoulders. Take deep breaths and tense the muscles as much as possible for 5 seconds. Release the tension and exhale. Remain relaxed for the next 15 seconds before moving on to the next muscle group.    

The 3-3-3 method is most widely used and effective in aborting a panic attack. It involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.

Dr. M.G. Kartheeka, MBBS, MD

Thoughts associated with panic attacks can be grouped into two categories: overestimating and catastrophizing. To break the cycle of panic attacks, we first need to change the way we think and then change our actions.

Overestimating is guessing what will happen next, these are not facts. Remember that your fears are unlikely to happen.

Challenge your catastrophic thoughts by imagining the worst possible thing that could happen and then think of a way of coping up with it.

You need to face situations, places and activities that you have been avoiding in fear of suffering a panic attack. Make a list of such activities or situation and try exposing yourself to these, for a brief period to start with and then gradually extending the time. Facing what you fear is sometimes frightening. Take your time and you will eventually be able to overcome your anxiety.  

Living in fear of a panic attack and avoiding situations that may cause them only leads to an unending cycle of fear and anxiety. The goal is not to eliminate attacks but to manage them without fear.

Ways to Prevent a Panic Attack:

  

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients, and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.  

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