| How to Deal with Severe Anxiety Posted: 11 Jan 2018 04:00 PM PST Experiencing severe anxiety can be very unsettling, making you feel panicky or terrified for no obvious reason. The symptoms of severe anxiety may be so intense that you find it hard to lead a satisfying life—but, you can. Cope with your severe anxiety by working with your healthcare providers to develop a proven treatment plan. You can also improve your quality of life by implementing self-soothing strategies, supporting your physical health, and reaching out for support. EditCalming Yourself - Ground yourself. If you're in the middle of a panic attack, try grounding yourself by identifying 5 things in your environment you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.[1]
- Other ways to practice grounding include splashing water on your face, planting your feet on the bare earth, or drinking a hot or cold beverage.[2]
- Breathe deeply. Take a deep breath in through your nose. Hold the breath for several seconds. Then, release the breath slowly from your mouth. Repeat the cycle again until you start to feel calmer.[3]
- Deep breathing is a wonderful tool for relieving anxiety symptoms in the moment, such as during a panic attack. It works by sending more oxygen to the brain. As a result, you jumpstart the body's natural stress response and become calmer.
- Try several rounds of deep breathing to reduce acute anxiety, but you can also do this exercise regularly to keep at anxiety at bay.
- Do progressive muscle relaxation. Working your up through the body, gradually contract then relax each muscle group. While contracting, hold for a few seconds and notice how the tension feels. Then, release the tension and notice how that feels before moving on.[4]
- This relaxation exercise helps you recognize where you are holding tension in your body so that you can effectively release the tension.
- Journal. Jot down your anxious thoughts by recording the situation, your reaction or thoughts about it, and how you feel as a result. Try to spot recurring thought patterns or even problem-solve these stressful situations. [5]
- For example, if you notice you seem to write about feeling anxious frequently on Thursdays, you might analyze that day to determine what's happening to make you anxious. Maybe you are coming in contact with a trigger without knowing it, such as a demanding class or a toxic person.
- Listen to something that distracts you. Grab a pair of headphones and drown out the anxious thoughts. Listen to your favorite music, podcasts, or audiobooks. Many people find they can sleep easier by distracting their thoughts.[6]
- Recite affirmations. Repeat an encouraging affirmation, such as "Anxiety feels bad, but I know how to cope." You might also talk yourself down, per se, by saying something like, "I am the picture of calm."[7]
- Positive, empowering statements can help you feel more capable of coping with your anxiety.
EditTreating Severe Anxiety - See a mental health provider if you don't have one. If this is your first time experiencing anxiety, you probably don't have a team of mental health providers on call. Find a psychiatrist or psychotherapist in your area who has experience treating severe cases of anxiety.[8]
- You may have to go through your family doctor for a consult or referral before you can get an appointment.
- Consult with your healthcare providers. Talk to your doctor about your severe anxiety. Record the symptoms you are experiencing and be sure to mention any aspects of your lifestyle that have changed. Symptoms of severe anxiety may include chest pain, dizziness, numbness, intense fear, avoidance behaviors, or compulsive behaviors.[9]
- If your anxiety has only recently gotten more severe, be sure to alert your healthcare providers (i.e., family doctor, psychiatrist, therapist, etc.) of this sudden change.
- If your severe anxiety is an ongoing issue, schedule regular appointments so that your healthcare providers can help monitor your condition.
- Identify your triggers. Carry a notepad around with you for a week or so and jot down the people, places, and things that tend to make your anxiety worse. Triggers for anxiety may include illness, work or school stress, relationship troubles, and even aspects of your environment such as clutter.[10]
- Once you identify your triggers, you can work with your therapist to come up with ways to avoid or limit these situations.
- Decide if medications are right for you. See if you need to be taking medications for your severe anxiety. If you're already taking meds and your symptoms have suddenly worsened, talk to your doctor about making an adjustment to your current regimen.[11]
- A wide range of medications are used for the treatment of severe anxiety, including anti-anxiety drugs in the class known as benzodiazepines as well as antidepressant drugs such as selective serotonin reuptake inhibitors.
- Medications may offer temporary relief from severe anxiety and improve your quality of life. However, medications do have side effects, so ask your doctor whether they are right for you.
- Figure out which type of therapy can help with your anxiety. Therapy is a safe environment in which you can address the underlying cause of your severe anxiety. But, different anxiety disorders respond to different therapies, so ask your therapist which type of therapy is most proven to help you.[12]
- For instance, cognitive behavioral therapy involves changing the thought patterns that contribute to anxiety. CBT is useful in treating most anxiety disorders.[13]
- Treatment for phobias, post-traumatic stress disorder, and obsessive compulsive disorder may also benefit from exposure-based therapies, which involve gradual exposure to the events or situations causing anxiety.
- Try alternative treatments that you can perform at home. Ask your healthcare providers for recommendations of complementary treatments for severe anxiety if you want to self-treat severe anxiety at home or in conjunction with medications. Some complementary treatments for anxiety include meditation, biofeedback, hypnosis, and acupuncture.[14]
- These treatments may be helpful to do when you are waiting for the effects of medication to set in or if you prefer not to take medications at all.
- You may have to try various approaches to find the one that best helps your case.
- Try natural remedies. Some natural herbs have been shown to relieve anxiety. Kava and passionflower, for example, have been used to ease the symptoms of anxiety. These herbal remedies may be a great supplement to other formal treatments like medication and therapy.[15]
- Although these herbs are natural, they may still react to your medications, so ask your doctor before taking them.
EditSupporting Your Body - Do 30 minutes of aerobic exercises daily. Aerobic exercise in particular is a known stress-reliever because it releases special chemicals that improve your mood. Try to get at least 30 minutes of physical activity each day.[16]
- Many people with anxiety enjoy calming exercises like yoga or stretching. However, you can also try a soothing hike through nature, a swim in the nearby pool, or a run through the park.
- Get 7 to 9 hours of rest each night. Sleep is the time when your body (and brain) heals and repairs itself. Start winding down earlier to ensure you get at least 7 hours each night.[17]
- Create a relaxing nighttime routine, including activities like taking a warm bath or shower, lighting a scented candle, listening to music, or light reading.
- Avoid processed or junk foods. Food acts as fuel for the brain and the body, which means making healthy dietary choices can improve your anxiety symptoms. Avoid eating simple carbohydrates like sugary or processed foods. Eat nutrient-rich meals every few hours to help control anxiety.[18]
- Relieve anxiety with foods high in magnesium, zinc, omega-3 fatty acids, and probiotics. These nutrients are found in foods like spinach, beans, nuts and seeds, fatty fish, eggs, asparagus, avocado, yogurt, and sauerkraut.
- Stop consuming caffeine, nicotine, or alcohol. Certain substances can actually worsen your anxiety. To effectively deal with severe anxiety, stop consuming caffeine and alcohol. You should also cut out smoking.[19]
EditFinding Support and Meaning - Keep a positive outlook by practicing gratitude. Try your best not to dwell on the negative aspects of your life. Each day, write out 3 things that went well or that you are grateful for to maintain a positive point-of-view.[20]
- Focusing on the positive will help you get perspective and may even help you ease severe anxiety.
- Join an anxiety support group. Anxiety can feel isolating, but you'll feel less disconnected if you purposely seek out others with your condition. Anxiety support groups offer a safe and supportive environment to talk about your symptoms and get advice for coping with them.[21]
- Ask your mental health provider for a recommendation to a support group in your area.
- Designate an "emergency" contact. Cope with severe anxiety by reaching out to close friends and family. Identify a few people you can call who will help talk through anxiety-provoking situations and help you calm down.[22]
- You might say, "Lisa, is it okay if I call you before my test? I need your help staying calm."
- Establish boundaries with your emergency contact so that you're not violating their time and space. For instance, you might call this person if you're feeling anxious in the mornings, but they may not be available in the evenings. In such a case, you might have to call your therapist or a different contact for support.
- Connect with others through volunteerism. Dedicating your time to an important cause can help distract you from anxious thoughts and help you feel less isolated when dealing with anxiety. Look up volunteer opportunities in your local community to find out how you can give back.[23]
- Good volunteer opportunities may include reading to children in the library, helping out at a nursing home, or caring for pets at an animal shelter.
- Accept that you won't always be in control. If you have severe anxiety, it will interfere with your life from time to time. Resisting this fact or trying to "cure" your anxiety may only lead to more frustration and anxiety. Come to terms with your situation and accept the days when you won't be in complete control of everything.[24]
- Participating in support groups can be a great way to accept your condition.
- Accepting anxiety doesn't mean you won't take active steps to minimize it, but it does mean that you won't beat yourself up for having it.
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| How to Make Ice Cream with Snow Posted: 11 Jan 2018 08:00 AM PST Snow days can be fun but exhausting when the entire family is stuck at home. Treat the kids and yourself with a delicious treat. Step outside and help your family make their own "snow cream", a seasonal homemade ice cream perfect for the freezing weather. Keep the supplies handy and experiment with different flavors to make sure everyone has fun and is satisfied with their very own snowcream! EditIngredients EditSimple Vanilla Snowcream - 1 cup (250 ml) milk
- ⅓ cup (80 ml) granulated sugar
- 1 tsp (5 ml) vanilla extract
- 1 pinch of salt
- 8 cups (2000 ml) of clean snow
EditChocolate Peanut Butter Snowcream - ½ cup (125 ml) Hershey's chocolate syrup
- ¼ cup (60 ml) peanut butter
- ¼ cup (60 ml) milk or cream
- 1 tsp (5 ml) vanilla
- 8 cups (2000 ml) of clean snow
EditChocolate Peppermint Snowcream - 8 cups (2000 ml) of clean snow
- 1 (14 oz) can sweetened condensed milk
- ¼ cup (60 ml) unsweetened cocoa powder
- ½ tsp (2.5 ml) peppermint extract
EditAmaretto Caramel Snowcream - 1 cup (250 ml) white chocolate chips
- ½ cup (125 ml) thick caramel
- ⅓ cup (80 ml) milk
- ½ (2.5 ml) salt
- ¼ cup (60 ml) Amaretto
- 12 cups (3000 ml) clean fluffy snow
EditCake Batter Snowcream - ½ cup (125 ml) sweetened condensed milk
- ¼ cup (60 ml) yellow cake mix
- 3 Tbsp (45 ml) cake flavored vodka
- 2 Tbsp (30 ml) milk
- 1 tsp (5 ml) vanilla
- 8 cups (2000 ml) clean, fluffy snow
EditMaking Simple Vanilla SnowCream - Prepare your ingredients. Gather the following flavor ingredients. Chill them in a refrigerator or covered outdoors if you live in a sub-zero climate so the snow does not melt.[1]
- 1 cup (250 ml) milk
- ⅓ cup (80 ml) granulated sugar
- 1 tsp (5 ml) vanilla extract
- 1 pinch of salt
- Whisk the milk, granulated sugar, vanilla, and salt together. Using a large bowl, pour the four ingredients together and mix. Make sure the bowl is large enough and made of light plastic to minimize any heat transfer.[2]
- Mix in the snow. Gather about 8 cups (half a gallon) of fresh snow and mix it in immediately with the vanilla mixture. Time is crucial as you do not want the snow to melt. Mix until you have your desired consistency of ice cream and add any toppings of your choice like sprinkles or cherries.[3]
- The ice cream should typically be fluffy and not runny.
- Make sure you inspect the snow thoroughly as you don't want any debris.
EditMaking Chocolate Peanut Butter Snowcream - Prepare your ingredients. Using a large mixing bowl, mix together the following 4 ingredients. You may also substitute any chocolate syrup for a brand that you prefer.[4]
- ½ cup (125 ml) Chocolate syrup
- ¼ cup (60 ml) peanut butter
- ¼ cup (60 ml) milk or cream
- 1 tsp (5 ml) vanilla
- Mix in the snow. Gather about 8 cups (half a gallon) of fresh snow and mix it in immediately with the peanut butter mixture. Time is crucial as you do not want the snow to melt. Mix until you have your desired consistency of ice cream.
- Top with your favorite ice cream toppings. Whether you enjoy peanut butter bar chunks or sprinkles, add whatever you desire.[5]
- Cover and freeze for an hour. The ice cream may be fairly soft. After you have mixed everything together, cover your ice cream and place it in the freezer or outside if it is freezing temperature. This will give you a harder consistency.[6]
EditMaking Chocolate Peppermint Snowcream - Prepare your ingredients. Using a large mixing bowl, mix together the following 3 ingredients. You may also substitute mint or raspberry for the peppermint extract.[7]
- 1 (14 oz) can sweetened condensed milk
- ¼ cup (60 ml) unsweetened cocoa powder
- ½ tsp (2.5 ml) peppermint extract
- Mix in the snow. Gather about 8 cups (half a gallon) of fresh snow and mix it in immediately with the chocolate mixture. Time is crucial as you do not want the snow to melt. Mix until you have your desired consistency of ice cream.
- Top with your favorite ice cream toppings. Whether you enjoy peanuts or cherries, add whatever you desire.[8]
- Place a lid over the ice cream and freeze. It may take over an hour for the ice cream to freeze once you've mixed everything together. Be sure to use a lid to cover your ice cream before placing it in your freezer or outside in the freezing temperature.[9]
EditMaking Amaretto Caramel Snowcream - Prepare your ingredients. Using a microwave safe mixing bowl, mix together the following 4 ingredients and microwave at half power for 30 seconds. Stir the mixture and microwave again for another 30 seconds. Repeat the process until the mixture and smooth then set it aside to cool.[10]
- 1 cup (250 ml) white chocolate chips
- ½ cup (125 ml) thick caramel
- ⅓ cup (80 ml) milk
- ½ (2.5 ml) salt
- Create a caramel alternative. If you don't have caramel, mix ¼ cup brown sugar, ⅛ cup half and half cream, 1 tbsp butter, and a pinch of salt in a saucepan over medium-low heat. Gently whisk for 5-7 minutes as you cook or until you get your desired thickness. Add ¼ tbsp vanilla and cook for another minute to increase the thickness then turn off the burner and let the mixture cool in a covered container.[11]
- Mix in the snow and Amaretto. Gather about 8 cups (half a gallon) of fresh snow and mix it in immediately with the caramel mixture along with ¼ cup (60 ml) Amaretto. You may also substitute the Amaretto with any liqueur or omit completely. Time is crucial as you do not want the snow to melt. Mix until you have your desired consistency of ice cream.
- Top with your favorite ice cream toppings. Whether you enjoy chocolate chips or roasted almonds, add whatever you desire.[12]
- Freeze to the desired consistency. Once everything has been mixed together, the ice cream may be fairly soft. Simply place the ice cream in a freezer or outside and let it sit in a covered container until it hardens to your preferred consistency.[13]
EditMaking Cake Batter Snowcream - Prepare your ingredients. Using a large mixing bowl, mix together the following 5 ingredients. You may also substitute any flavor of cake mix or vodka. You may also completely omit the vodka and add additional milk.[14]
- ½ cup (125 ml) sweetened condensed milk
- ¼ cup (60 ml) yellow cake mix
- 3 Tbsp (45 ml) cake flavored vodka
- 2 Tbsp (30 ml) milk
- 1 tsp (5 ml) vanilla
- Mix in the snow. Gather about 8 cups (half a gallon) of fresh snow and mix it in immediately with the cake batter mixture. Time is crucial as you do not want the snow to melt. Mix until you have your desired consistency of ice cream.
- Top with your favorite ice cream toppings. Whether you enjoy peanuts or cherries, add whatever you desire.[15]
- Freeze in a covered container. Cover the ice cream once mixed and place it in outside or your freezer as it may be fairly soft. The longer you freeze, the harder consistency.[16]
- Using a well beaten raw egg adds greater color, nutrition and flavor.
- If you plan to do this indoors, use gallon size freezer bags to store any excess. Freezer bags work well because they are thicker and less likely to develop small holes that will cause the bags to leak.
- Instead of milk, you may also add eggnog. Instead of vanilla you could try cinnamon, butterscotch flavoring, or almond flavoring.
- If you don't have snow in your area or you're afraid the available snow isn't fresh or clean, substitute finely shaved ice. Don't overwork the blender and use a shaved ice machine if you have one available.
- To find safe snow, be sure to look for fresh, white powder. It should generally be more than a light dusting on the ground so it doesn't infuse with dirt. If there are footprints nearby, try to avoid that area and look for a section of clean, untouched snow.
- If you are putting your mixture outside to freeze, make sure to put a towel over the top to keep animals and excess snow from going into your frozen treat.
- If salmonella is a possibility in your area, do not eat raw eggs, and do not feed them to children. Cooked custards also work well for ice creams.
- Only use fresh, clean snow. If the snow has been sitting for some time or is any color other than white, don't use it. Eating old, dirty snow can make you sick.
- Salt-ice mixtures are hazardous.
- They are very cold, down to about 14°F (-10°C), while still soggy! Don't let children handle them. Wear gloves and handle the mixture with utensils or through a bag.
- They conduct electricity very well. Wash them off your hands.
- They can cause electrolytic corrosion, rusting even ordinarily stainless metals in a matter of hours - especially aluminum. Rinse them away promptly, with plenty of water to get them out of a sink and garbage disposal.
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| How to Deal With Bad Medical News Posted: 11 Jan 2018 12:00 AM PST Receiving bad medical news can be devastating and you may not know the proper way of dealing with it. Perhaps you were told you have cancer or an incurable disease, and are having a hard time understanding what to do and how to cope with the news. You are most likely going through various feelings and emotions and just want to make sense of what's happening. While worrying is natural, there are ways to cope and go forward with your life. EditTalking to Your Doctor - Be positive, yet prepared. If the doctor has called you to go over test results, stay calm. While there is a good chance the diagnosis will not be the best news, try to stay positive. It's not good to worry prior to the news, as that will just cause stress and anxiety.
- Your initial feeling will be that of shock and disbelief. After the shock, you will experience anger, fear, and sadness. These are natural to experience but will get better over time.[1]
- Bring a family member or close friend with you to the appointment. This will not only help provide you support at the moment when you need it the most, but will also help clarify the bad news. They can help with writing notes and help you recall information from the appointment when you are reflecting back on the news.
- Statistically, a majority of cancer patients said that upon initially learning about their diagnosis, they had difficulty understanding their illness and treatment options.[2]
- Consider having your companion drive you to the doctor's appointment as well. After you receive the bad news, you are probably experiencing a lot of different emotions that could distract you as you drive home. Having someone drive you could prevent you from driving while distracted.
- Make a follow-up appointment. You may want to make a follow-up appointment to ask the doctor specific questions, particularly ones you couldn't think of upon receiving the initial news. Initially, you'll feel anxious and ready to treat the illness. Feelings of urgency could lead to hasty decision-making.[3]
- It may prove useful to write down all your questions beforehand so you know what information you want and need to go forward as you embark on decision-making. For example, you could ask the doctor what type of symptoms should you expect, will your energy level decrease, etc.
- Take some time to gather yourself. After receiving your bad medical news, you will be in a whirlwind of feelings and emotions. Take a day or two to properly digest the news.
- If possible, try taking a mental day. After the news, you'll be in a state of shock and having time to figure out your next steps would prove invaluable to your mental health. Spend the day decompressing and relaxing.[4]
- Depending on your professional relationship with your boss or professor, contact them via phone or email and either let them know you have some personal news to digest or simply let them know you need a personal day off and you will be back to business when you return.
- Get plenty of rest and sleep. After receiving the news, you'll most likely want to be in a constant state of "go." Don't. Take the night off and get some sleep to rest your body and mind from the shock and excitement of the bad news.
EditGetting More Information - Start gathering information. After you have received the bad medical news, do some thorough research on the topic.
- Do your research after you have given yourself a little time to digest the news, so it won't become overwhelming. Reading the information after a decompressing will enable you to assess it from a clearer state of mind.
- Use reliable sources. As you begin your research, look for materials such as books, journals, and articles that have certified information about the condition. Ask your doctor if they have any literature that they could provide you with so you have a better understanding.
- Be cautious of the information you access on the internet. Keep in mind that there are many sites that contain unverified or bogus research. Ask your doctor if they know of any reliable websites where you could locate reliable information about your medical diagnosis.
- Get a second opinion. If applicable, go get a second opinion. Find a doctor that specializes in the area of your condition and make an appointment to confirm or dispute the first diagnosis.[5]
- Do this for your treatment options as well. Make sure you are aware of all of your options and know the best approach to take.
EditCoping with Your News - Get support from loved ones. We all deal with bad news differently. While some prefer to deal with bad news alone, informing your loved ones of your situation can be helpful as you attempt to make sense of what's happening. It is your decision about who to inform and what you want to tell them, so do not feel obligated to make a slide show or production about what you are experiencing.
- While they may not be able to offer you any substantive help on how to deal with your condition, opening up to others is emotionally healing by itself.[6]
- Join a local support group. Joining a group of people who are dealing with the same situation could also be an additional way to cope with your bad news. With a support group, you are meeting and interacting with others who are experiencing or who have experienced the same thing you are dealing with..[7]
- Seek professional help. If the stress from your bad news has become too much to handle mentally, find a professional counselor or psychologist to speak with. Try looking for a counselor that handles the particular topic you are struggling with.
- While looking for a trained professional, always check their specialties to get a feel if they would be the right person to help you deal with the stress and worry about your news.
EditMaintaining Normalcy - Enjoy life. While dealing with your diagnosis, continue doing those activities that provided you joy and comfort. If you have a hobby such as painting or rock collecting, keep doing it. If you like to be active, such as walking, exercising, keep it up.
- When you have your follow up with your doctor, you may want to inquire about the amount of stress your body can stand.
- Stay positive and happy. While the news can be devastating at first, do your best to maintain a positive attitude and outlook. Surround yourself with encouraging people that will help keep your spirits up.
- If you are a religious person, stay strong in your faith. If not, continue to rely on those places or things that keep your mind at ease and peace.
- Try stress-relieving activities, such as exercise or meditation. Meditation and exercising regularly helps reduce stress and anxiety and helps your cognitive abilities, which will help you keep focused and concentrate on becoming better.[8]
- Be prepared for the worst outcomes. If you are given a limited life expectancy based on the prognosis, plan ahead to accomplish what you need to do before your time comes to leave the world. Maybe it's a book you need to finish writing, maybe it's an old acquaintance you need to forgive, or maybe it's some unfinished project you need to fulfill. In any case, make sure these things get done while you can. Have a living will or durable power of attorney if applicable.
- If you have any legal matters to attend to, this would be the most appropriate time. If you've been putting off doing a will or durable power of attorney, go ahead and get it finished. This will prevent any fights or disagreements in the event of a debilitating illness or death.
- Remain calm.
- Don't overreact.
- Don't be afraid to get support from loved ones, no matter how isolated you want to be.
- Make sure to research thoroughly. The Internet is full of bad information. Try finding reliable sources that will provide you with the most accurate information.
- Be prepared to deal with all the possible outcomes that come with the diagnosis.
- Keep a positive and happy outlook.
- Don't try to cope with your emotions by drinking or drugs. That will only make things worse.
- Be aware of the common Kübler-Ross grief stages to receiving bad news: Denial, Anger, Bargaining, Grieving, Acceptance. Most people go through these stages, though not necessarily in this order, and often may experience more than one stage at a time. Seek professional help (e.g. counseling, psychiatrist) if necessary.
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