Finding Freedom From Trauma: Somatic Experiencing Therapy

When left unaddressed, trauma can take over your well-being and cast a shadow on your quality of life. It may affect your physical and emotional health, relationships, and willingness to step into the world. Many people participate in somatic experiencing therapy to heal. The somatic nervous system is part of the peripheral nervous system and controls voluntary body movement using skeletal muscles. It is common for trauma to become locked up in these parts of the body. However, you can reclaim your life and experience safety and release from your emotional and physical pain.  Here is how somatic experiencing therapy works, an overview of its studied effects and other ways you can address trauma in your somatic nervous system. What Is Somatic Experiencing Therapy? Somatic experiencing therapy is a unique approach to healing trauma stored in the somatic nervous system. Whereas talk therapy focuses on negative thought processes, somatic experiencing concentrates on physical sensations and responses to trauma triggers and overcoming them. The process works like this: When chronic or acute trauma activates the body’s natural survival instinct, the body isn’t always able to remove the negative energy altogether. The trapped trauma then leads to symptoms like anxiety, depression, flashbacks and pain.  While somatic experiencing therapy taps into the felt experience, it doesn’t mean individuals relive the trauma. A trained practitioner facilitates various exercises and guided awareness, allowing people to identify where the trauma is stored. The framework is as follows: Sensation: Attuning oneself to bodily sensations.   Imagery: A guided imagery practice in which the individual depicts what they feel to the practitioner.  Behavior: An observance of the body’s response to the trauma trigger. Affect: A display of emotions during the guided experience, including tonal changes and conversational speed. Meaning: The outcome of the experience.  Somatic experiencing therapy is a gradual process that will not fix problems immediately. Like anything, healing requires time and patience. Likewise, it is best to dive into somatic experiencing in addition to other types of therapy.  Does Somatic Experiencing Work? Research into somatic experiencing therapy is ongoing. However, experts believe it may be effective in supporting those with trauma, anxiety and depression. According to one study, trauma is an inability to live in the present, whereas healing trauma is imperative to reconcile a mind-body connection — restoring oneself to feel alive again. In another study, somatic experiencing therapy helped reduce symptoms of PTSD and improve quality of life. In fact, a 2017 study found that 44.1% of people undergoing somatic experiencing moved past their PTSD diagnosis. Individuals can process and let go of trauma trapped within the somatic nervous system by building resilience and learning to cope with stress triggers. Other outcomes usually include fewer nightmares and flashbacks of the traumatic incident, better emotional regulation, a greater sense of safety and improved mindfulness.  Other Ways to Release Trauma From the Somatic Nervous System Because trauma is stored as physical tension, various methods are available to find relief. Combining techniques is also beneficial for gaining a deeper understanding of your trauma, shifting from fight-or-flight to rest-and-digest mode, and developing a positive relationship with your body. The following are powerful tools for releasing trauma from the somatic nervous system and enhancing one’s well-being.   Breathwork Breathwork is one of the most effective ways to address trauma. Concentrating on the breath makes one more aware of the physical sensations they experience. Breathing exercises also induce relaxation by activating the parasympathetic nervous system.  You can release emotional and physical tension by integrating visualization into your breathwork. For instance, imagine your trauma as a ball — as you breathe, visualize the ball rolling up your body and out of your mouth as you exhale.  Massage Massage can relieve muscle tension associated with trauma, inducing safety and stability. It also helps regulate the nervous system through sensory stimulation — you can focus your attention on the physical wonder of touch. Massage therapists know how to track tension within soft tissues, looking for resistance in various muscle groups. Those with trauma training are better equipped to notice how clients respond to pain triggers or react emotionally. Nevertheless, as the body relaxes, you’ll experience a somatic discharge of the trauma.  Finding a trauma massage therapist is not the easiest, but there are several resources you can turn to. The American Massage Therapy Association and other platforms have directories you can search through to find someone nearby. Additionally, you’ll want to check for a Trauma Touch Therapy (TTT) certification. TTT means they’ve undergone specialized training for trauma massage.  Movement Movement is a great way to unblock negative energy in the body. Some people dance, while others sway their arms and rock their hips. However you decide to do it, the practice can make you more present. Start by standing with your feet slightly wider than shoulder-length apart. Move your upper body from side to side while staying in one place. Slowly begin moving your whole body with breathing techniques. Of course, shaking or rubbing your hands vigorously and pausing to feel the sensation also works sometimes.  Grounding Grounding is a simple technique to bring awareness to your body and the present moment. It provides a greater sense of safety and allows you to regulate emotions.  While there are several approaches to grounding, they all begin with bare feet firmly planted in place. Some people prefer to do it in their bedroom, while others prefer the feeling of nature, like grass.  You might say the date and time out loud to remind yourself of where you are in a given moment. Others integrate sensory and visualization exercises — aromatherapy, clenching their fists and letting go, and guided imagery. You could also take note of things you can see, taste, smell, touch and hear while standing.  Process Traumatic Experiences With Somatic Healing Somatic experiencing therapy is a helpful way to alleviate a trauma response. While it isn’t the easiest process for some, the outcomes are usually quite positive. Learn about your body with the help of a professional somatic therapist and incorporate other trauma-healing methods into your routine. 

Every mom deserves some time to herself — a chance to unwind, explore new interests and recharge. Finding affordable hobbies for moms can seem challenging, especially when you're juggling family responsibilities and sticking to a budget. But don't worry, there are plenty of fun, cost-effective, and enriching activities that can boost your health and wellness. Explore these nine hobbies that fit seamlessly into a busy mom's life. DIY Crafts: Unleashing Creativity Crafting can be a budget-friendly and fulfilling hobby. Use items you already have around the house — like old clothes, buttons and jars — to create something new. Websites like Pinterest offer countless ideas and tutorials for DIY crafts. Try making homemade candles, knitting or scrapbooking. These activities provide a creative outlet, resulting in personalized items you can use or gift. If you want, you can involve your kids in simple projects like making holiday decorations or creating artwork for their rooms. Crafting together can definitely double as a great family bonding activity. Reading: Escaping into New Worlds Reading is one of the simplest and most enriching hobbies for moms or anyone out there, really. It's a perfect way to relax, learn something new or escape into different worlds. Visit your local library for a treasure trove of books, audiobooks and even e-books. Many libraries also offer digital loans so that you can read on your tablet or smartphone. Consider joining a book club — either locally or online — to discuss your latest reads, get excited and motivated to read more and meet new people while you're at it! Websites like Goodreads can help you track your reading and discover new books based on your interests. For a fun twist, you can even start a family reading night where everyone shares their favorite stories. Yoga: Discovering Mind and Body Harmony Yoga is a perfect hobby for moms seeking both physical and mental wellness. Many online platforms offer free or low-cost yoga classes that you can do from the comfort of your own home. Set up a quiet space with a yoga mat or towel, and follow along with video tutorials. Practicing yoga helps reduce stress, increase flexibility and improve overall wellness. It's also an excellent way to take a few moments for yourself amidst a busy day. Consider doing yoga with your kids — there are many child-friendly yoga routines available that make it a fun family activity. Journaling: Reflecting and Planning Journaling is a powerful tool for self-reflection and personal growth. It's a simple and affordable hobby requiring a notebook and a pen. Use your journal to jot down your thoughts, dreams and goals. You can write about your daily experiences, things you're grateful for or plans for the future. Journaling helps clear your mind, organize your thoughts and gain a better perspective. It can also be a creative outlet, allowing you to express yourself freely. If you're looking for inspiration, try prompts like "What made me smile today?" or "What do I hope to achieve this week?" You can also encourage your kids to keep their own journals as a way to practice writing and self-expression. Cooking and Baking: Discovering New Flavors Cooking and baking are practical and enjoyable hobbies for moms. Experiment with new recipes and ingredients to make meals exciting and healthy — websites like Allrecipes and Tasty offer many free recipes and cooking tips. To mix things up, explore dishes from different cultures or try your hand at baking your own bread. Another option is to involve your kids by letting them help with simple tasks like measuring ingredients or decorating cookies. This hobby can turn mealtime into a fun and educational experience, teaching your kids about nutrition and teamwork. Volunteering: Giving Back to the Community Volunteering is a fulfilling way to spend your time, and it doesn't cost a thing! Find local organizations that align with your interests, whether it's helping at a food bank, animal shelter or community garden. Volunteering provides a sense of agency and purpose and allows you to impact your community positively. Plus, it's an awesome way to make new friends and develop new skills. Many organizations offer family-friendly volunteer opportunities. Consider involving your kids in these activities — what better way to teach them about compassion and social responsibility? Walking: Embracing Simple Sights and Fitness Walking is an excellent way to stay fit without any cost. It promotes cardiovascular health and improves mood, sleep, memory and energy levels. Make walking a daily routine by exploring different paths, trails or even your neighborhood. You can use a pedometer or a free app to track your steps and set goals. To make it more fun, create a walking group with friends or fellow moms in your area. This provides motivation, accountability, and a chance to socialize and support other enthusiasts. Walking with your family can also be a delightful way to spend quality time together while staying fit and active. If you want to manage stress better, physical activity is the way to go! Gardening: Cultivating Health and Happiness Gardening is a fantastic hobby for moms who enjoy being outdoors. Aside from offering physical activity, nothing compares to that sense of accomplishment as you watch your plants grow. Start with a small herb garden — herbs like basil, rosemary, mint, thyme and parsley are easy to grow and helpful in your cooking. If space is limited, try container gardening on your balcony or windowsill. Gardening reduces stress and improves mental clarity. Plus, it's a beautiful way to teach your kids about nature and healthy eating. You can involve your little ones by letting them choose plants or helping with watering. This hobby promotes family bonding and gets everyone outside — win-win! Learning: Diving into Free Online Courses Continuing to learn and grow is an excellent hobby for moms. Numerous free online courses are available on platforms like Coursera, Khan Academy and Duolingo. Whether you want to learn a new language, pick up a new skill or dive into a subject that interests you, these courses can be an enriching way to spend your free time productively. Explore courses on topics like photography, writing, coding or nutrition. Learning something new can be incredibly satisfying and can open up new opportunities for personal and professional growth. You can even involve your kids by taking educational courses together, turning learning into a family activity. Not to mention, a mom keen to learn is a superb role model for little ones! Start Your Hobby Journey Today Incorporating hobbies into your life doesn't have to be expensive. With a bit of creativity and resourcefulness, you can find joy in affordable activities that enrich your mind, body and soul. Ready to find a hobby that suits you and your budget? Start small and explore different activities to see what you enjoy the most. Remember, the goal is to relax and have fun, so choose what brings you joy and satisfaction. Embrace these hobbies for moms and make the most of your free time without breaking the bank.

When your anxiety gets too high, everything feels like it’s spinning out of control. That’s a really scary experience. Prepare yourself for stressful situations by learning these grounding techniques for anxiety. They’ll calm your nervous system and give you a sense of control over your mental health again. What Are Grounding Techniques? Grounding techniques engage your muscles or brain to distract your nervous system. Instead of telling yourself to calm down — which rarely works during an anxiety attack — these techniques keep your body busy so your nervous system realizes there isn’t a threat. It’s crucial to try both physical and mental grounding techniques for anxiety as you explore what works best for your mind. One may be more effective than the other in various situations. Knowing how to do both could resolve your anxiety in times of crisis. Best Grounding Techniques for Anxiety These are some of the best grounding exercises you can try when you feel like you’ve lost control of your anxiety. Keep the steps saved on your phone or by your bedside so you always have directions to follow when you need help. 1. Try the 5-4-3-2-1 Method Many people prefer the 5-4-3-2-1 method because it may feel like you’re checking things off a to-do list. If you find staying productive soothing, you might enjoy it too. Follow these directions to calm your mind: Say five things you can see, like a lamp or TV. Say four things you can hear while doing this grounding technique. Say three things you can feel, which may require touching the carpet or your chair. Say two things you can smell (if you can’t smell anything, name two smells you love and imagine inhaling their aroma). Say one thing you can taste, like a sip of water or a bite out of a cracker. Try taking deep, slow breaths between each art of this technique. Repeat it as often as needed and switch environments to engage with new sensations. You can also follow this video guide for extra help. https://www.youtube.com/watch?v=30VMIEmA114 2. Practice Box Breathing People can feel anxious anywhere. The spike in mental and physical tension occurs when people hear loud sounds, encounter social situations or smell something related to a bad memory. If anxiety affects you while you’re busy, like during your commute to work, box breathing can help. Here’s how you can do it: Breathe in through your nose while slowly counting to four. Hold your breath while counting to four at the same pace. Exhale while counting slowly to four. Wait four seconds and repeat until you feel calm. Bookmark this video to follow it when you’re too anxious to sleep or feeling nervous before a meeting. It’s also helpful if you need someone to count to four while your mind races. https://www.youtube.com/watch?v=MoQVgJx_QN4 3. Use One of Your Five Senses The 5-4-3-2-1 technique has structured steps that engage all of your senses. Sometimes, anxiety attacks make following multiple instructions more difficult. If your thoughts won’t slow down enough to count things in your environment, use one of your five senses to hone your focus. Choose one and follow these general ideas: Sight: Choose one thing in your vicinity and describe it out loud to yourself, focusing on every tiny detail. Hearing: Pick something you can hear or turn on some calming audio. Describe what it sounds like and any good memories you associate with it. Smell: Choose a smell or talk out loud about an aroma you love. Touch: Touch something near you and talk about what it feels like, what temperature it is and if it’s something you enjoy feeling. Taste: Grab a water bottle, soda or a nearby snack and describe what it tastes like. Focus on every sensory experience related to tasting it. Save this tutorial in a playlist to make it part of your calming auditory input. The calming instructor and music will ease your mind and might make this technique more successful for you. https://www.youtube.com/watch?v=mzDdXCrmmWM 4. Doodle Anxiety Away Keep a sketchbook and pencil near where you typically feel nervous. Even if you only doodle on a sticky note, drawing may reduce your anxiety by helping you focus on your creative expression. Free drawing can even reduce burnout symptoms when practiced while you’re feeling anxious. Use these inspirational ideas to start drawing next time your nervous system starts overwhelming you: Draw abstract shapes and see how you can connect them. Let your hand move over the paper in any direction. Sketch a photo of something that brings you joy, like a puppy or a flowering plant. Draw something you did the other day that made you happy. Try outlining a picture of what you’ll eat for your next meal. Many people enjoy watching this technique tutorial while they draw to avoid feeling like they’re alone. See if it helps you while trying this anxiety resource. https://www.youtube.com/watch?v=YTHgm8wL_IE 5. Explore Somatic Grounding Somatic techniques involve interacting with your environment with your body. You’ll stimulate your nervous system with outside things like textures and temperatures. It distracts your body from its high anxiety state, making it easier to calm down. Use these steps to ground yourself anywhere: Place your bare feet on the carpet and wiggle your toes. Notice how it feels, how the pressure distributes in your feet and what it feels like to flex your toes. Place your hands on a tree trunk and note what the bark’s texture does to your skin. Lie down on the floor until you’re fully prone. Notice where the pressure in your muscles goes and how gravity pulls you to the earth.  Sit comfortably on a chair and pay attention to how your body adjusts to the chair’s softness or firm arms. Press against the ground like you’re about to do a plank. Feel the pressure in your hands, the firmness of the floor and the strength in your body. If you’re having trouble picturing this freestyling technique, this instructional video might make it easier. You’ll know you’re doing it correctly by following each guided step. https://www.youtube.com/watch?v=5TBoR847clE 6. Trace Your Hand If other resources like positive affirmations don’t ease your mind by affirming your reality, focus on what’s in front of you. Hold up your hand and follow these steps to guide yourself through another grounding technique: Hold your non-dominant hand in front of you with your palm facing away. Place the pointer finger on your dominant and against the base of your thumb. Slowly trace up your thumb, over your fingernail and down the other side toward the base of your other pointer finger. As your finger rises, inhale slowly. Exhale when your finger falls down to the next finger on your non-dominant hand. Hold your hand up like the instructor below to see if this grounding technique helps you gain more control over your breathing. https://www.youtube.com/watch?v=5zhnLG3GW-8 Ease Your Anxiety During Tough Times Use any of these grounding techniques for anxiety to ease your mind when life gets challenging. You’ll gain more control over your mental health and always know how to support your well-being in times of crisis.

Megan Fox touched on the fight, flight, freeze or fawn trauma responses during her recent appearance on the Call Her Daddy podcast. Her words have prompted a much-needed conversation about how traumatic events affect women.  Megan Fox’s Take on the Female Trauma Response Megan Fox was brutally honest and surprisingly open on Call Her Daddy. On the topic of being hit by a man, she reluctantly said you “normalize” it when it happens more than once. She thought back to the first time a man struck her, admitting she “fawned” — meaning the fight, flight, freeze or fawn trauma responses. Megan Fox confessed she “almost immediately compartmentalized it” and moved to comfort the aggressor. She said this reaction is “relatable” to women because, generally speaking, they’re trained to make men comfortable. She calls it a “survival mechanism” because you don’t know how far the situation will go if you don’t de-escalate it.  https://www.youtube.com/watch?v=_aOxoLRGbX8 A snippet from the Call Her Daddy podcast with Megan Fox. Source: Call Her Daddy The Fight, Flight, Freeze or Fawn Trauma Responses If you’re like most women, you’ve experienced fight, flight, freeze or fawn before. According to the National Center for PTSD, over 50% of women will experience at least one traumatic event in their lifetime. Plus, compared to men, they’re two to three times as likely to develop PTSD.  Basically, fight, flight, freeze or fawn translate to face, escape, hide or avoid. They’re your body’s instinctive reaction to traumatic situations. Stress activates the sympathetic nervous system, causing physical and emotional changes. Fight You may think the fight response involves throwing punches. While it can, it also manifests as hostility, frustration and defensiveness.  Fight looks and feels like this: You feel a surge of anger. This wave of emotion is your mind preparing you to face the source of danger.  Your muscles tense. You may involuntarily clench your fists or jaw as your stress response pumps you full of adrenaline.  You might feel anxious or nervous. Even if you don’t know your body is preparing to fight, you’ll sense it. Knots in your stomach and angry crying are common indicators.  Flight Experiencing the flight response doesn’t necessarily mean you take off sprinting. Sometimes, it’s more subtle — you might unknowingly position yourself near an exit or start walking away. Flight looks and feels like this: You have an overwhelming urge to leave. Flight doesn’t always mean running — it sometimes manifests as an overpowering need to walk away from the situation. Your mind searches for an exit. You may notice your eyes searching for or lingering on exits as your unconscious desire to flee prompts your brain to find a way out. You are fidgety and can’t sit still. Shaking your leg, nervously pulling at a thread on your jeans and pacing are all indicators of the flight response.  Freeze When you experience the freeze response, you can’t act — it’s like you’re frozen in place. Prey animals exhibit a similar behavior when they sense danger or spot a predator. You’re often aware of every passing moment but can’t force yourself to react. Freeze looks and feels like this: Your body feels tense or stiff. You might experience heavy limbs or muscle stiffness. Your mind is either racing or empty. It’s not uncommon for the mind to enter panic mode, preventing you from taking action. However, disassociation is a likely alternative.  You feel a strong sense of dread. Many women who experience the freeze response are overpowered by panic, dismay or unease that makes it difficult to do anything else. Fawn Fawn is a complicated attempt at conflict avoidance. It can involve soothing, nurturing or redirection. In many cases, it shares the physical symptoms of the freeze and flight responses. Fawn looks and feels like this: You overanalyze your situation. You focus on the aggressor’s actions, your surroundings and possible outcomes instead of allowing yourself to panic or feel fear. You rationalize your situation. You may find yourself justifying the aggressor’s actions, compromising with yourself or hiding your fear. For example, you might think, “If I give him this, I won’t have to do that.” Your mind and body don’t align. Feeling sick to your stomach, ashamed or foolish are common, as you know your actions are for survival and not out of choice. Why Women Respond to Trauma Differently than Men Megan Fox asserted that women are trained to make men comfortable, tying that behavior to the fight, flight, freeze or fawn responses. Even if you don’t touch on patriarchal systems, there’s still truth to her claim — many women respond to traumatic events differently than men. Whether you go out for drinks with friends, wear a revealing outfit or find yourself walking alone at night, the underlying threat of violence is constantly present. According to the World Health Organization, roughly one in three women have experienced sexual and/or physical violence.  Research shows women experience higher rates of sexual violence and intimate partner violence than men. Since trauma literally rewires your brain — it affects the parts responsible for regulating emotion, motivation, learning and memory — they’re more likely to react to future threats differently.  Decoding How Women Response to Traumatic Events If you’re like many women, you probably experience confusion, self-loathing, anger or distress as a result of your fight, flight, freeze or fawn response. The Call Her Daddy podcast touched on this, noting how people quickly shame or judge you when they find out how you reacted to a traumatic situation.  While the fight response is seen as the “right” reaction to many threats, it’s uncommon. Women are more likely to fawn because of their differences in their upbringing and brain chemistry. De-escalation is also common because conflict avoidance often means the difference between life and death — and fighting back or fleeing aren’t always viable options.  There’s Nothing Wrong With How You Respond to Trauma Whether you respond to trauma with fight, flight, freeze or fawn, you shouldn’t blame yourself. Despite what many outsiders might think, there’s no “right” way to respond to a threat. Besides, more often than not, de-escalation is crucial to survival — especially when you’re up against an aggressor who’s bigger, meaner or more connected than you are. Even people who’ve experienced similar traumatic events aren’t allowed to judge you because everyone responds to threats differently. Remember, how you reacted in the moment kept you alive. Your body and your mind did what they needed to do to protect you. Once you recognize that, you can begin to take steps toward healing.

Anxiety isn’t just worrying about something going wrong. It’s also an uneasy feeling in your body that occurs for various reasons. Check out some surprising triggers for anxiety that people often don’t consider when evaluating if it’s something affecting their mental health. If they’re recurring for you, use the following tips to fortify your mental well-being overnight. What Are Anxiety Triggers? Anxiety triggers are any interior or exterior factor that activates your nervous system negatively. If you experience one, your body becomes on alert to help you survive what it assumes is an emergency. Experts estimate that 31.1% of U.S. adults will have an anxiety disorder at some point during their lives, so you’re not alone if anxiety affects your daily life. How to Know if You Have Anxiety Someone might have anxiety if they feel on edge, irritable or restless. It can also keep them from sleeping or concentrating. Sometimes, anxiety appears as muscle tension that results in body aches or headaches. As you note triggers for anxiety in your life, consider how often you’ve felt those common anxiety symptoms. If they occur daily or weekly, you may be living with a higher level of anxiety than before. 5 Triggers for Anxiety That Might Affect Your Life There are numerous triggers for anxiety you might experience every day beyond stressful conversations or relationships. See if any of these influences happen to you to understand your mental health better. 1. Loud Noises Even if you love living in a city or having something playing in the background while you work, loud noises might influence your anxiety. The constant overbearing volume of noises causes overstimulation, which occurs when one or more things activate your sensory inputs for an extended period. Here are a few examples of noises that could put you on edge: Someone talking loudly for a long time Constant noise coming from your TV Emergency sirens passing your living space a few times each hour An air conditioning unit that’s impossible to ignore when it turns on Horns honking on the highway Having a physical reaction to noises could mean you need to talk to your doctor. Individuals who are more sensitive to sound may have other conditions like sensory processing disorder or autism spectrum disorder. If that’s the case for you, a diagnosis could help you and your doctor arrive at more helpful management techniques for your condition. 2. Instinctive Negative Thoughts You don’t need to actively dislike yourself to have negative thoughts influencing your anxiety. They may be so common that they’ve become a subconscious belief that erodes your self-esteem, thanks to people or traumatic events making you believe that way. Your self-image could be one of your biggest triggers for anxiety. Ask yourself important questions to get honest answers, like: How often do I focus on my shortcomings? Are my mistakes more important to me than my successes? What do I feel when I look in the mirror? How often do I compare myself to others? When someone compliments me, do I instinctively reject it as false? People can always improve their self-esteem by repeating positive self-talk or surrounding themselves with better influences in social circles. However, recognizing the negative thoughts is an important part of understanding what adds to your daily anxiety. 3. Some Medications If you take prescription medications, your doctor considered your health history before recommending them. However, some ingredients can cause anxiety even if you didn’t have the condition before. Common medications that cause anxiety include: Amphetamine salts Hydrocortisone Methylphenidate Prednisone Dexmethylphenidate Corticosteroids and stimulants like these activate the nervous system more strongly in some people than in others. If you take these types of medications, talk with your doctor about your anxiety. They may reduce your medication’s strength or start a new prescription to support your health more effectively. 4. Hot Temperatures Higher indoor or outdoor temperatures affect the brain. Feeling overheated can make people more irritable or stressed because their nervous system is more active. If reflecting on your anxiety reveals that it’s only an issue in specific warmer spaces, this could be the primary trigger for anxiety in your life. 5. Dehydration The body needs water to maintain its functions. Water fills cells and aids blood production, allowing the brain to get more oxygen. When you’re dehydrated, the brain receives less oxygen because the blood can’t flow as effectively. It may trigger anxiety symptoms because your body is trying to tell you it needs more water. Some people may deal with dehydration because they don’t want to drink more water. They might not have many bathroom breaks during the day or feel able to carry a water bottle. Either way, you can get more water by eating fruit or setting reminders to stop by a water fountain at least once an hour. Simple Ways to Manage Your Anxiety Anyone who knows they have anxiety can manage it more effectively with tips like these. See if they could improve your quality of life without much effort. 1. Go Somewhere Cool and Quiet If higher temperatures and overstimulation influence your mental health, take a daily break where it’s cool and quiet. Sit in a closet, storage room or an empty office space. You can practice deep breathing with video guides like the one below to further manage your anxiety symptoms and feel more comfortable in your body. https://www.youtube.com/watch?v=tEmt1Znux58 2. Eat a Healthier Diet You can also improve your mental health by modifying your diet to fight anxiety. Drinking the equivalent of five cups of coffee could give your body enough caffeine to induce panic attacks during your day. Sugar also activates the nervous system by causing inflammation, which results in anxiety symptoms. Try drinking caffeine-free beverages and reducing your sugar intake. Anxiety-fighting teas and less processed foods will make your body feel better and fortify your mental health. These are some of the triggers for anxiety people don’t consider but experience a significant positive difference when adjusting for them. 3. Spend More Time Outside You’ll avoid spending time around certain people, hot indoor environments and loud noises by going outside. Take breaks throughout your day to breathe fresh air. Research shows that spending time outdoors improves your overall mental health by reducing stress. Whether you take a walk or lounge on a bench, your anxiety will fade away. When to Seek Help Triggers for anxiety are mostly manageable on your own, but they can be too overwhelming for some people. You should talk with your doctor or a therapist if your anxiety prevents you from enjoying your life. If you can’t enjoy socializing, sleep through the night, digest food or go a day without a panic attack, some expert help could be just what you need to manage your unique levels of anxiety. Gain More Control Over Your Mental Health Today Use these tips to recognize and regain control over these triggers for anxiety. Your mental health doesn’t have to cause daily battles. Simple routine modifications or a chat with your doctor could be what you need to live without anxiety symptoms disrupting your life.

Everyone gets stressed from time to time. Between work presentations, traffic, worrying about family members and paying bills, it’s inevitable that you’ll be anxious or tense on occasion. Luckily, there are free, easy ways to try and calm yourself down and live a happier life overall. Here are fifteen tips for reducing stress.  Drink Tea If you’re anxious, a caffeine-free blend is your new best friend. Have a hot cup of chamomile, jasmine, mint or other herbal tea. Don’t have any tea at home? You can even just make a hot cup of water and flavor it with lemon juice and honey.  Having a warm drink and taking a moment to pause is more important than the flavor. As you drink, think about how you’re hydrating your body and taking good care of yourself.  Meditate You don’t need to be a seasoned meditator to enjoy the benefits of deep breathing. Sit or lie comfortably, close your eyes, and breathe deeply in through your nose. You can count your breaths if you choose, or visualize something as you inhale and exhale, like ocean waves swelling and crashing.  Then, place a hand on your stomach and feel it rise as you inhale. Breathe out through your mouth and feel your stomach get flat again. This is called diaphragmatic breathing, or belly breathing, and it’s a great way to calm your nerves.  Get Some Exercise No gym membership needed! Take a walk, do some gentle stretching, bust out a few jumping jacks or do pushups against the wall. If you have a lot of pent-up stress, feel free to hit a punching bag or pillow, allowing yourself to express your frustration. It’s very cathartic and great exercise.  Open Up Even if you’re stuck in the office, open the windows if the weather is nice. Breathe the fresh air. Enjoy the sounds of the world outside, like children playing, cars passing and birds chirping.  If you live in a loud area and are subjected to construction noise or ambulance sirens, put on some headphones and listen to music. You’ll still get the benefits of feeling the cool breeze.  Spend Time With a Pet Take your dog to the park, then play fetch with him and enjoy some quality time running around. Hold your cat and let her fall asleep on your lap. Brush your horse or go for a ride through the pasture.  If you have an animal, take the time to interact with them for even just a few minutes. You’ll probably feel happier afterward. Get Cleaned Up Do some personal grooming. Step away from the computer for a moment to comb your hair, brush your teeth, cut your nails, take a hot bath and then change into fresh clothes. Next, rub some lip balm on your lips and lotion on your hands.  Maybe put on a little makeup if it boosts your mood. Finally, spritz on some nice-smelling perfume with a calming scent like lavender or rose.  Although these are all minor things, together they can add up to have a great mood-boosting effect.  Get a Massage If you’re in a relationship, ask your partner for a massage. Odds are they’d be happy to give you a back rub. They might not have professional training — and maybe it’s painfully obvious — but you can watch massage tutorial videos together, trying out different techniques and discussing what you like best.  Above all, you’ll probably feel better just by spending time with your significant other, even if their massages could best be described as unrefined.  Have a Balanced Meal Hunger can lead to stress. You might be peckish and not even know it. Have a snack with some protein like turkey, tofu or fish, some fiber, like beans or a salad, and some long-acting carbohydrates like brown rice or a sweet potato. Add a small amount of healthy fat such as olive oil, an avocado or a handful of nuts to your plate, too.  Even if you don’t feel like you’re reducing your stress levels, a healthy meal still fuels your body to tackle the next thing on your to-do list.  Get in Touch When was the last time you called someone out of the blue and caught up with them? Phone a loved one and have a friendly chat. They’ll probably be thrilled to hear from you. Or, you can text them if that fits better into your busy schedule. Another fun, old-school idea is to start writing letters back and forth with a friend. It’s more deliberate, gives you a physical memento to keep and lets you personalize your message more than you could with a text.  Go Somewhere New Switch up your environment. If you work from home, then try sitting in a different part of the house, or even out in the yard on a nice day.  Do you normally stop at the same coffee shop every day on your commute home from the office? Visit a different one. You’ll get a chance to meet new people and try different flavors.  Write a Gratitude List Make a list of things you’re grateful for. If you’re having a rough day and can only think of one thing you’re happy about, that’s still a great start. Broaden your perspective and think of anything good that’s ever happened to you, no matter how small. Maybe you saw a really beautiful butterfly on the way to work, or someone smiled at you on the subway. Even if something happened years ago, you can include it on your list if you’re having trouble finding anything good in the present.  Identify Stressors One tip for reducing stress is to write down the things that are stressing you out. This might seem like the opposite advice of making a gratitude list, but it’s not an excuse to make a list of complaints. On the contrary, it’s a way to organize your thoughts so they’ll stop bouncing around in your head.  Once you’ve written everything down, it often becomes easier to see how you can address the things that are bothering you. Is there anything you can work on today?  Maybe an unpaid bill is looming over your head, for example. Pay as much of it as you can so it won’t feel so daunting. Or, your email inbox is overflowing, and you feel too scared to even open it. Start by deleting ten emails a day until it’s organized and free of spam.  Get Creative Make art. Draw, paint, or fold paper into origami. Play music, cook food or create a miniature garden — whatever you like to create. Use any materials you have available.  There’s no need to buy expensive or fancy supplies to make something great. Sometimes, it’s just the process of creativity that reduces stress.  Listen to Calming Audios What can you listen to that will make you feel relaxed? Maybe hearing some reassuring affirmations would calm you down.  Or, perhaps listening to a podcast by someone with a soothing voice would help. You could try listening to ASMR videos while you do chores, or put on white noise like the sound of rushing water or airplane engines as you work.  Take it One Day at a Time Focus on what you need to do today. As long as your plans are in place for tomorrow, try to stop thinking about what you’ll have to do next. Stay in the moment and work on one thing at a time. Reducing Stress is Different for Everyone What works for other people might not work for you, but you’ll probably find that at least one of these techniques bolsters your mood. Even if each one makes you feel just 1% better, you can combine several stress-reducing methods for a greater effect. Take a moment to pause, have some tea and remember to breathe. You’ve got this! 

Do you always dream of speaking in front of thousands and sharing your story of how you went from zero to a CEO of a successful company? Do you see yourself in TED Talks? Those people who said every word with confidence were once beginners who fidgeted, avoided eye contact and slouched on a stage. They've developed their communication skills for years, allowing them to deliver speeches that get standing ovations every time. You can do the same. How? Learn seven ways to overcome your fear of public speaking and make every engagement memorable. What Causes the Fear of Public Speaking? Glossophobia is a medical term that refers to an intense dread of public speaking. It's a form of anxiety disorder under the category of phobia. Those who have it experience persistent and extreme fright of speaking in social settings for fear of being embarrassed or ridiculed by others.  Fear is a normal response to a stressful situation, but those with this condition face negative consequences affecting their career, success and quality of life.  What Prompts Glossophobia? Health experts don't know the exact cause, but several factors contribute to why it happens. It can be due to genetics and multidimensional factors, encompassing environmental, psychological and biological.  If it runs in your family, you have a high risk of acquiring the condition. Meanwhile, some people develop it due to their upbringing. For instance, if you've been consistently criticized for your speech patterns or pronunciation when you were younger, you may withdraw and fear speaking in front of people. 7 Tips To Overcome Your Fear of Public Speaking How do you stay calm when presenting and speaking? Fortunately, the fear of the crowd is treatable and anyone can get better with a combination of psychotherapy, lifestyle changes and medications. In addition, here are seven strategies to help manage your anxiety when facing others. 1. Preparation is Key How do you acquire confidence if the mere thought of speaking in a crowd makes you excessively jumpy? The key is to practice in front of the mirror. How does it help? Looking at yourself allows you to tap into a new inner strength and manage the intensity of your emotions. Read your speech several times in front of the mirror while letting each word down in your heart to the point that you can deliver it with conviction if you're woken up at 5 a.m. Practice breeds familiarity with the topic, which boosts your confidence. 2. Do a Few Small Jobs A checklist of how to be socially confident is useless if you don't put what's in there into action — it's what drives rewards. So, engage in small endeavors that give you confidence.  Do you need a host at your family's get-together? Volunteer for the role. Do you have a skill to share? Do community workshops. Remember that 80% of your progress comes from 20% of your efforts, so obtaining experience from small engagements makes a massive difference in your skill. It builds your self-esteem and fine-tunes your delivery, presentation and public speaking techniques. 3. Focus on the Audience Care less about the outcome or what people think of you. Instead, zoom in on the audience. Consider the purpose of your message and how it's greater than your fear of speaking. If what you're about to say can make a difference in even one person's life in the audience, you have an obligation to deliver it most effectively, benefitting the listeners.  Shifting your perspective from internal fear to outward factors — like your audience and the importance of your message — can help overcome your anxiety about speaking in front of thousands. 4. Participate in Competitions Joining competitions is even more beneficial in building confidence than facing yourself in the mirror. If you get an opportunity, try it at least once. The goal isn't to win but to immerse in the feeling of the crowd's focused eyes on you and learn to manage the pressure.  Toastmasters International is a nonprofit company that organizes speech contests in many categories and teaches practical strategies to improve your delivery. You can join their program to sharpen your communication chops.  5. Recompense With Techniques Good communication is learned and honed with years of practice and experience. Even a seasoned public speaker still feels nervous on stage, but techniques can compensate for these shortcomings.  For example, use hand gestures to emphasize specific points. Be also comfortable with the pause. A person lacking in confidence will use fillers like "uhm" to avoid the awkwardness of silence if they forget their next point. If it happens to you, pause and use those few seconds to recall what you're about to say. Otherwise, you can ask the audience where you left off and start from there. 6. Talk as if You’re Speaking to One Person One to many? Absolutely no. Speaking to a crowd is intimidating, but not to an individual. Does talking to a stranger at a coffee shop make your palm sweat? — probably not.  Applying the same logic, break down your audience into single individuals to make speaking less terrifying. When you talk, look into every person’s eyes and think about engaging in a personal conversation with them as opposed to presenting to hundreds. It makes the pressure more manageable. 7. Visualize Your Success Envision a successful speaking event, but don't be obsessed with it. After all, its true measure lies in how your audience uses and applies the knowledge they learn from you. Visualizing a favorable outcome helps minimize negative thoughts about your performance and ease nerves. What Are the Benefits of Overcoming the Fear of Public Speaking? Getting on stage feeling less anxious and scared allows the audience to completely focus on your message. Here are its upsides: You can establish emotional connection: When you're calm, you deliver resonating and humorous anecdotes more effectively, captivating the listeners' attention and connecting with them at a deeper level. You can make your speech interactive: Just because you're speaking doesn't mean you can exclude the audience. Only self-focused people do this. Encourage your audience to participate by asking questions and giving them a few moments to self-reflect. You can leave a lasting impression: Focusing on your audience and the message and ending your speech with a strong takeaway will make it more memorable and impactful. Deliver an Excellent Speech Good communication skills are learnable through practice, experience and polishing your techniques. There's no shortcut to developing your expertise. Try the seven strategies above to learn how to overcome the fear of public speaking.

Contrary to what you might see on social media, obsessive-compulsive disorder (OCD) doesn’t mean a person likes to be neat and tidy. There are several types of OCD, but the hallmark of the condition is intrusive thoughts — known as obsessions — that create extreme anxiety. Then, to relieve their discomfort, a person with OCD performs a certain act known as a compulsion. Here’s what OCD looks like for different people.  Types of OCD An estimated 1% of the population has obsessive-compulsive disorder. This isn’t an exhaustive list, but the following types of OCD are extremely common: 1. Contamination OCD In contamination OCD, the intrusive thought is that the person may have touched something dirty and could catch a disease. The compulsion is usually frequent hand washing or cleaning. The person may also avoid touching certain objects such as doorknobs, bathroom stall doors or faucet handles.  A subtype of contamination OCD is the fear of mental contamination, in which a person avoids thoughts or phrases that make them feel like a bad person. They may also avoid talking to people whose behavior they don’t like for fear of accidentally becoming like them.  2. Emetophobia OCD Not always relegated to the realm of OCD, emetophobia is the intense fear of vomiting. It becomes OCD when a person starts performing compulsions to abate the intrusive thought, “What if I throw up?” Compulsions include not finishing all the food on their plate, only eating at certain times or rereading expiration dates on food packaging. People may avoid restaurants where they previously felt nauseous or heard of someone becoming nauseous. They may also count calories to make sure they don’t go over a specific, self-determined limit at which they fear they will vomit.  3. Hit-and-Run OCD Drivers with hit-and-run OCD fear they may have run someone over. A bump in the road triggers the intrusive thought that they hit someone, and then the compulsion is to drive back and check the road. People with this type of OCD will often be late to work or miss appointments because they start driving in a loop, checking the same spots over and over to ensure they didn’t hurt anybody. 4. Relationship OCD “Does my partner love me? Am I actually attracted to my partner? What if I cheated on my partner, but can’t remember it?”  The hallmark of this type of OCD is an intrusive thought that seems to threaten a person’s relationship. The compulsion may be asking for reassurance, checking to see if they’re attracted to someone else, ruminating or doing research to “prove” they love their partner. 5. Harm OCD One trait that characterizes many OCD sufferers is a great concern for other people’s well-being, safety or happiness. This makes intrusive thoughts of harming someone very distressing, yet very common for the exact same reason — uncomfortable thoughts become more intrusive over time as the person begins to fear them.  People with harm OCD often have thoughts of punching, pushing or stabbing someone they love. New parents may be terrified of dropping their baby or otherwise hurting them somehow. Then, they may compulsively try to remember harming someone, ask others to ensure they didn’t do anything wrong or frequently check on their loved ones.  Closely related to — or perhaps a subtype — of harm OCD is pedophilia OCD, where a person is intensely worried that they may be a pedophile. This type of OCD often afflicts new parents. The intrusive thought is that they might be attracted to a child, and unlike with pedophilia, the thought causes extreme anxiety and disgust. Compulsions often involve not looking at children, asking for reassurance, doing research or trying to gauge their attraction to adults.  6. Scrupulosity OCD “Did I accidentally break a rule? Did I tell a lie?”  People with scrupulosity OCD obsess over following the rules and being a good person. Many people with this type of obsessive-compulsive disorder are intensely religious. If they accidentally commit a transgression or even believe they did, then they may worry they’re a bad person or fear going to Hell.  Compulsions often include excessively confessing their sins, performing cleansing rituals or writing prayers to make sure they’re done correctly. They may repeatedly seek reassurance from religious leaders. Several written reports from the 1600s, which may be the oldest known accounts of OCD, describe these exact behaviors.  Understanding OCD Obsessive-compulsive disorder is not about organizing things for the sake of aesthetics. The three letters in OCD describe the condition perfectly: Obsessions trigger anxiety, anxiety triggers compulsions and compulsions trigger a disorder.  This cycle usually repeats itself until a person gets the right medication and undergoes therapy. Although OCD often lingers despite these interventions, people with the disorder usually feel much better after taking these steps and can get their normal life back. 

Many factors can contribute to heart palpitations, like exercise, anxiety or stress. They’re a common occurrence that is usually not a cause for concern. However, you shouldn’t dismiss them since there is a chance they could be a sign of something serious. Here is an exploration of how to identify the cause of your heart skipping a beat and when to worry about heart palpitations. What Are Heart Palpitations? Heart palpitations are when your heart skips a beat or you feel a flutter in your chest. It can feel like your heart is thumping in your chest, beating too quickly or out of rhythm. Sometimes, you can feel your heart pulse in your throat or neck. Essentially, anything that feels out of the ordinary for you can be a heart palpitation since you are aware of your heart beating and its natural rhythm. Heart palpitations can last seconds, minutes or a little longer. Though they can seem worrisome, they are common and can typically be felt when you increase your heart rate. Your heart beats faster than usual to compensate for whatever activity you’re doing or what you’re consuming. Abnormal Heartbeat Causes Heart palpitations can result from anxiety symptoms, consuming caffeine or alcohol or certain medications. Many factors affect the rhythm and intensity of your heartbeat, like exercise, which increases your heart rate. You will likely feel fluttering or beating in your chest after physical activity, which is normal. Mood disorders such as anxiety can cause heart palpitations — feeling uncomfortable about a situation can do the same. Anxiety triggers a fight or flight response in your body that can result in pulses, so they can be a symptom. Arrhythmia — which is an irregular or abnormal heartbeat — can cause you to have fear and anxiety when you experience pulsations. The fluttering in your chest can prompt you to worry about the cause, creating a vicious cycle. Electrolyte imbalances, hormone changes, thyroid abnormalities, strenuous exercise and fever can all be causes of heart palpitations. When your adrenaline increases, your heart naturally works harder than usual. Drinking a lot of caffeine, taking medicine that contains stimulants or being stressed or sleep-deprived can make you more likely to experience an abnormal heartbeat. Pregnancy can also cause palpitations since it increases blood volume, making your heart work harder to pump extra fluid. You shouldn't worry about these common causes of heart palpitations. So, how do you know when to worry about them? When To Worry About Heart Palpitations  Everyone experiences stress and anxiety and a healthy heart can handle the occasional racing. However, some instances can be cause for your concern. If the pulses don’t begin to fade after completing an exercise, eliminating stress or changing your diet like removing caffeine or alcohol, you may need to seek a medical professional. Another potentially worrisome sign is when beating comes on suddenly and frequently happens without doing anything that could cause them. If you experience arrhythmia or heart attack symptoms along with palpitations, you should seek immediate medical assistance by calling 911 or going to an emergency room. Symptoms of a serious condition include shortness of breath, nausea and unprompted sweating, chest pain, dizziness, loss of consciousness or upper body pain. If your palpitations occur frequently and don’t subside after a few seconds, keep track of them and schedule a visit with your doctor. They could be harmless or they could signal something that needs your attention. Ways To Cope With Heart Pulsations  There are many ways you can manage your mild heart palpitations. If your heart races when you feel anxiety or stress, you can try a holistic approach to alleviate the symptoms. Mindfulness and meditation techniques help you relax, find your center and decrease your palpitations. You can also identify, address and process stress triggers to minimize the risk of future palpitations. Change your diet and decrease your chocolate, caffeine, tobacco products or alcohol intake. Ensure you are staying hydrated by drinking more water or electrolytes and consider changing your sleep schedule to ensure you get the rest you need. Regular exercise can work wonders for stress levels and boost your immune system. You can try light workouts or walks around the block to minimize the risk of increasing your heart rate to avoid palpitations. Tai chi and yoga are excellent exercises that can ease your heart palpitations and have myriad benefits for your overall health and well-being. Identifying Heart Pulses Anxiety symptoms can make it challenging to know when to worry about heart palpitations. However, unless you have symptoms of a heart condition or underlying disease, you are likely more aware of your heartbeat than usual and have nothing to worry about. Trust your instinct and schedule a visit with your doctor to ease your worries and ensure you don’t have cause for concern.

Living with anxiety can be difficult, especially when you feel like your anxiety symptoms are too far out of your control. Anxiety and irrational fear go hand in hand sometimes, as people with anxiety may dwell on a few distressing thoughts that could never have the possibility of happening. Irrational fears are commonly known as phobias, which persist as a fear of something specific without cause. Even though you might feel anxiety regarding specific situations, the most important thing to remember is that your fear could be irrational. You might have anxiety over a situation that will never happen. While you may not know where your stress came from, you can learn how to overcome irrational fears pretty easily. All it takes is some dedication. 1. Try Breathwork If your body is in a panic, you must do what you can to calm yourself down before dealing with the cause of your fear. By breathing deeply, you can force your heart to slow down to a rhythm you feel you can control better. Take deep, slow breaths that you can feel in your whole body. Over time, you should calm down enough to start dealing with other anxiety symptoms. 2. Make a Plan The next time this situation happens, you want to feel prepared. Creating a contingency plan is one way to get ahead of your anxiety. If you ever feel intense anxiety symptoms, what will you do next? You could make a plan for how to deal with it, such as finding ways to ground yourself or affirmations to tell yourself. When you have a plan, even if the situation seems unmanageable, you'll feel more confident in yourself. 3. Stay Mindful The best way to keep your anxiety at bay is to stay in the present. If you're afraid of something happening in the future, remind yourself that you'll deal with it when the time comes. For now, stay aware of the things in your present so you don't miss out on life. Taking a walk on one of your breaks can help you decrease your anxiety symptoms. Focus on yourself when you're moving and you'll start to feel more present in the world around you. 4. Reward Yourself for Progress When you notice yourself starting to make some progress, reward yourself. You deserve to recognize that you’re doing exceptionally well in teaching yourself how to overcome irrational fears. Rational fears are plausible fears that might happen, but irrational fears have no place in your headspace. It's best to kick them to the curb when you can. And when you've been managing your symptoms well enough, it’s time to treat yourself to some good food or a purchase you've been eyeing. 5. Remember the Evidence Often, irrational fears don't have any evidence behind them. It might seem silly to be afraid of something that has no chance of happening, but that's what irrational fears are. Just try to go over the evidence for something you're scared of happening in the future. If you can't come up with anything, you'll know it's an implausible scenario. Knowing whether your fear has evidence to support it is a great way to separate rational fears from irrational ones. When you feel your anxiety symptoms start to rear their ugly heads, ask yourself what evidence you have for the thing making you feel this way. If you can’t pinpoint which fear is causing you anxiety, focus on calming yourself down first. 6. Consider Cognitive Behavioral Therapy Cognitive behavioral therapy (CBT) is a type of therapy that relies on behavior change. You pinpoint the negative thoughts and actions and change them into positive ones. The practice has helped people defeat several things, such as reducing their depression or anxiety symptoms and eliminating anger issues. CBT might be vital for you as you learn how to overcome irrational fears. 7. Talk to Others When in doubt, talk to someone about your fears. Even if your loved one doesn't understand where you're coming from, they'll understand that it's putting you through a lot of pain. Your loved ones will reassure you that you have nothing to worry about. While it can be nice having a friend or family member in your corner, you should strive to learn how to overcome irrational fears on your own – just in case that loved one isn't always around to help. Learn How to Overcome Irrational Fears Knowing how to overcome irrational fears can vary by the individual and it can be trickier for some than others. You just have to focus on when your anxiety symptoms arise and what you might be thinking about whenever you start to feel worried. Over time, you may realize that you have nothing to worry about at all. By taking active measures to combat your anxiety, you'll likely feel its effects on you less as time goes on. Remember to prioritize yourself and your health through this process. You'll feel brand-new before you know it.