10 WAYS TO FIGHT WITH ANXIETY

10 TIPS TO MANAGE ANXIETY ARE:

  • EXERCISE DAILY- If your not exercising it would blow your ability to cope with stress because lack of exercise causes physical stress due to pent up energy which would transfer to become mental stress. Adrenaline is a stress hormone which is released during anxiety and exercise burns up stress chemical to promote relaxation. Exercise should be done 3-4 times a week at least and do different exercises to avoid boredom, include fun exercises.
  • LIMIT ALCOHOL, smoking AND CAFFEINE- nicotine, caffeine, alcohol triggers adrenal glands to release adrenaline, which is one of the main stress chemical and should be avoided in people who have anxiety.
  • GET ENOUGH SLEEP- lack of sleep causes physical and mental stress due to release of stress hormone and decrease the stress coping ability of the body. Thus proper 8 hour sleep is advisable in patients with anxiety. This would help the body to be capable of taking stress.
  • EAT WELL- magnesium helps in muscle relaxation and deficiency of it can contribute to anxiety. Lack of calcium and vitamin B can also contribute to anxiety. Daily diet should contain wholegrain cereals, green leafy vegetables, low fat dairy products. Do not skip any meal and do healthy snacking.
  • MEDITATION AND YOGA- meditation and yoga would give the body break and would relax the body which would ultimately relieve stress and anxiety. Doing it everyday would help with stress coping ability of the body.
  • TALK TO SOMEONE- seek help from your friend, doctor, counsellor, psychologist, any family member. Sharing your issues with someone would help you to get solution for your issues and would give you confidence to stand up. Talking to someone face to face or over phone about positive things can help you re-gain mental strength.

 

  • BE POSITIVE & KNOW THE THINGS WHICH TRIGGER ANXIETY- negative thoughts always aggravate anxiety and certain beliefs always trigger certain behavior. Cognitive therapy always helps in changing certain patterns of thinking and beliefs which trigger anxiety. Being positive would help in positive beliefs and thoughts, ultimately helping the person to avoid triggers of anxiety.

 

  • COUNT TO 10/ DISTRACT YOURSELF- during an anxiety attack counting to10 slowly would help you relax and would give time to body to react. Thoughts tend to become enemy when there is anxiety. Distracting yourself from the trigger may also help by not thinking about it and avoiding anxiety.

 

  • RELAXATION TECHNIQUE- during anxiety it’s necessary to release muscle tension by:

     – progressive muscle relaxation: deliberately inducing tension in group         of muscles and then releasing the tension. Then attention is paid to             the contrast between tension and relaxation.

     – abdominal breathing: deep breathing through abdomen would relax           your body.

     – isometric relaxation technique: in this stretching of the muscle is               done and fixation is done at the ends of the muscle.

  • Acceptance- on exposure to certain situation be assertive, accept it first and seek for the solution. Confront your fears one by one, resist yourself from withdrawing from the situation. Appreciate yourself for handling any situation nicely.

HOMOEOPATHY ALWAYS HELPS IN MANAGING ANXIETY AS THERE ARE MANY WONDERFUL MEDICINES LIKE GELSEMIUM, ARGENTUM NITRICUM, COFFEA, NUX VOMICA, PULSATILLA ETC.

TRY HOMOEOPATHY TO GET RID OF ANXIETY.

Why dysmenorrhea needs medical attention?

DYSMENORRHEA (painful periods/ menstrual cramps) one of the most common gynaecological SYMPTOM that affect the quality of life of women. the term dysmenorrhea is derived from greek words dys – painful/ abnormal; meno – month and rrhea – to flow.

PRIMARY DYSMENORRHEA

Dysmenorrhea is primary when it occurs in the absence of co-existent pelvic pathology. It is due to excessive levels of prostaglandins (hormone ) which stimulates uterine contractions and vasoconstriction (the constriction/narrowing of the blood vessels) which potentiate myometrial (the middle layer of the uterus) ischemia (inadequate blood supply) causing pain.

Age at onset : 16–25 yrs

Onset of pain (spasmodic) is just prior to menstruation.

usually self-limited.

SECONDARY DYSMENORRHEA

Dysmenorrhea is secondary when there is an identifiable anatomic or macroscopic pelvic pathological condition. There may be associated vaginal discharge, dysperiunia (painful sexual intercourse), menorrhagia (heavy bleeding at menstruation).

Age at onset : 30- 45 yrs

Onset of pain : Pain (congestive) increases through the luteal phase (before period starts) peaking at onset of menstruation.

Secondary dysmenorrhea may arise from a number of underlying pathological conditions.

COMMON CAUSES

  1. Endometriosis
  2. Pelvic Inflammatory Disease ( Infections)
  3. Adenomyosis
  4. Intrauterine polyps
  5. Submucosal fibroids
  6. IUCDs

LESS COMMON

– Congenital uterine abnormalities

– Cervical stenosis

– Asherman syndrom

– Chronic ectopic pregnancy

– Pelvic congestion syndrome

– Ovarian cysts or neoplasms

RISK FACTORS FOR DYSMENORRHEA

Young age, early menarche, heavy menstrual flow, nulliparity (state in which a woman has never carried a pregnancy), smoking, depression, anxiety, stress.

MANAGEMENT

Treatment of dysmenorrhea is aimed at providing symptomatic relief as well as inhibiting the underlying processes that causes symptoms.

Primary dysmenorrhea respond to

  1. NSAIDs (nonsteroidal anti-inflammatory drugs, blocking production of prostaglandins) that provide analgesic (pain-killing) and anti-inflammatory effects eg: aspirin, ibuprofen and naproxen. Should be offered as first line treatment for pain relief.
  2. COCs (combined oral contraceptives) are commonly used as a second line therapy when NSAIDs are ineffective, poorly tolerated or contraindicated. COCs inhibit ovulation and endometrial tissue growth, thereby decreasing prostaglandin release. Contraception is the additional benefit of COCs.

Treatment of Secondary dysmenorrhea must address the underlying disease ( cyst removal/ removal of submucosal fibroids/polyps etc ). Secondary dysmenorrhea may be resistant to NSAIDs and COCs.