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How to Deal with Anxiety and Strengthen Mental Health

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Today we want to talk to you about how to deal with anxiety and strengthen mental health. Anxiety is a natural reaction to stress. Anxious feelings are common and experienced by everyone. They can be uncomfortable, but there are effective tools to calm anxious feelings.

If you are experiencing anxiety that is excessive or distressing, please reach out for help and know that compassionate support and effective treatments are available. A licensed mental health professional from MyTherapist can help you address and manage anxiety.

How to Deal with Anxiety

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Symptoms of anxiety may include:

  • Feeling nervous or restless.
  • Difficulty envisioning that things getting better.
  • A bleak outlook and uncertainty about the power to change it.
  • Physical symptoms, such as rapid breathing, increased heart rate, sweating, and an upset stomach.
  • Feelings of impending doom or panic.
  • A lack of concentration on anything other than the present worry.
  • Difficulty sleeping.
  • Finding it challenging to control worrying.

Short-term tips for calming anxiety in the present include:

  • Recognizing and labeling what is happening. Tell yourself, “This is anxiety,” and then work your way through steps to manage it.
  • Deep breathing. Try inhaling deeply through your nose, holding it in, exhaling fully, and repeating. Deep breathing can help calm your body’s reaction to anxiety. Focusing on your breathing can help distract you from your worries.
  • Staying in the present. Ask yourself, “Am I safe in this moment?”
  • Focusing on your senses. Try consciously noticing details of a scent, a site, or a sound that’s near you. Try picking three in a row.
  • Getting fresh air.
  • A quick walk or even just moving to a different place in the room can be calming.
  • Listening to music: songs can be soothing.
  • Watching or reading something funny. Humor can be the best medicine.

Long-term tools for managing anxiety include:

How to Deal with Anxiety

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  • Identifying and learning to address what triggers your anxiety.
  • Limiting alcohol and caffeine intake.
  • Maintaining a nutritious diet.
  • Therapy with a licensed mental health professional.
  • Medication under the supervision of a physician.
  • Regular and enough sleep.
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  • Challenging your self-talk—looking for alternatives to your negative thoughts and feelings. Try to replace negative thoughts with positive ones.
  • Connecting with others.
  • Regular relaxation.
  • Practicing stress management techniques, such as managing your time and not overcommitting.
  • Actively addressing problems as they arise.
  • Practicing flexibility and adaptability so that you don’t feel anxious if things don’t go as planned.

Calming thoughts for managing anxiety:

When you experience anxious feelings, try being compassionate with yourself and consider using these calming thoughts:

  • It’s your body in overdrive trying to protect you. You can ride out the feelings. They’ll pass.
  • Worrying will not change the outcome.
  • You don’t need to have everything figured out right now.
  • Thoughts don’t always reflect reality.
  • The past and the future cannot hurt you in the present.
  • There may be things going wrong, but there are also probably things going right.
How to Deal with Anxiety

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Tips for strengthening your mental health include:

  • Valuing yourself. Treating yourself with kindness and avoiding self-criticism.
  • Taking care of your body with exercise, the right amount of sleep, and nutritious meals.
  • Connecting with positive people who boost your feelings.
  • Regularly relaxing.
  • Managing stress.
  • Trading negative thoughts for positive ones.
  • Helping others.
  • Practicing gratitude.
  • Setting realistic goals and then putting in the effort to meet them.
  • Accepting imperfection.
  • Being flexible and willing to adapt if something unexpected or unpleasant happens.
  • Being kind to others.

Treatment for Anxiety

  • Effective treatment is available for anxiety management.
  • Please seek the support of a licensed mental health professional if you are living with anxiety.
  • Common, researched-based treatments include therapy, medication, or a combination of both, as well as healthy lifestyle adjustments and learning stress management and coping skills.
  • Your healthcare providers can help you find the best treatment plan for you.
  • Taking proactive steps to manage anxiety can improve your quality of life and help you feel your best.

More about the author Marie Miguel

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

Read more health and mental health articles at ClichéMag.com
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Tips To Help Combat Anxiety

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Today we want to talk about tips to help combat anxiety.  Anxiety can be a tough thing to combat, especially if you suffer from it on a regular basis. Being able to diagnose and battle anxiety is different for each person, and it can vary, depending on what triggers it and what’s best to help reduce or get rid of it. Here are some tips to help combat anxiety, and that might help you or a loved one who is dealing with it.

Cut Down On Caffeine And Alcohol

tips to help combat anxiety

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Firstly, a good way to help with anxiety, in general, is to remove anything that’s just going to hype up that emotion and make it much worse. If you’ve been trying to deal with your anxiety for a while now, a lot of what you might be feeling could be put down to caffeine and alcohol. These are both temporary fixes to help heighten your emotions, but when it comes to anxiety, that’s something that you don’t want to be happening. Alcohol and caffeine can have an effect on your heart rate and contribute to that intensity that comes with anxiety. Try to cut down on caffeine and alcohol as much as possible, otherwise it’s not really going to make you feel any better. It’s also good for your health to try and cut down or cut them out where and when you can. Even if it’s just a temporary measure, it can help improve your anxiety levels and hopefully help you remove them altogether.

Get More Sleep

Sleep is very important when it comes to your feelings, and when you’re lacking sleep, you’re not emotionally there as much as you could be. By not getting enough hours rest each night, you could be worsening that feeling of anxiousness, and that’s not what you want to happen. Try to get more sleep each night if you’re not getting enough already. You want to be getting at least several hours of sleep, and that’s the case for anyone. If you’re someone who struggles to get to sleep, then it’s worth testing different ways of helping make it better. That might be investing in better blinds or curtains to help block out light or reading a book just before going to bed. There are plenty of ways to help try and test out your sleep practices and make them better.

tips to help combat anxiety

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Take Alternative Supplements Or Medicines

Medicines and alternative supplements are something worth testing when you’re trying to deal with anxious thoughts. Things like CBD have been proven to be quite effective in helping those who suffer from anxiety, have trouble sleeping or want to help with their skincare. Order CBD oil online and you might find that this is something worth taking whenever you are feeling anxious, however often that might be. It’s always worth consulting a medical expert though like a doctor before you start taking them. Only because this might affect something you may be currently on or you might have an allergy or reaction to an ingredient that you didn’t know about.

Practice Your Breathing Techniques

Breathing techniques can seem silly to someone who hasn’t given them a go before, but sometimes it can help to try and alleviate some of the emotions and feelings we can often feel. For example, that nervous feeling we get before doing a presentation or something we’ve not done before can be calmed with the right breathing techniques. It can help because when we’re under stress or pressure, the first thing to change is our breathing. It becomes a lot shorter, and it’s important to try and take deeper breaths. There are lots of different breathing techniques out there, it’s just necessary to find one that works best for you.

Acknowledge Your Limits

Remember that we all have limits, and it’s not always necessary for us to be pushing them. Sometimes, it’s good to acknowledge that and to take ourselves out of situations that make us feel anxious. Some might not be possible to avoid, but there are certainly other opportunities where you can agree to do something or not. Take each situation as it comes, but if you’re aware of something being too much for you, then it’s ok to say no. Knowing your limits can help you take control of the anxiety more than it has control over you.

Combating anxiety is a process that might take a long time to have control over. Use these tips to help combat it in areas of your life that might be impacting you a lot more than you want it to.

Read more lifestyle articles at ClichéMag.com
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Beware of Darkness Celebrates Overcoming Depression in New Song, “Bloodlines”

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Just a few short years ago, Beware of Darkness frontman Kyle Nicolaides’ life was in shambles. Deep in the throes of depression and overwhelmed by a constant internal onslaught of negativity and suicidal thoughts, Kyle made the decision to jettison his band  in favor of finally addressing the mental health crisis that had plagued him for so long.  It was then that the arduous self-described “unsexy path” to recovery began.  This path to healing included antidepressants, sobriety, diet, yoga,  and an army of other coping strategies.  Emerging on the other side of the storm, he wrote his name song, “Bloodlines,” his first track created free of  anxiety and depression and the one that reawakened his ardent love of the recording process. Listen to “Bloodlines” HERE.
 
Cliché: What was the first song you ever wrote?
Kyle Nicolaides: I was around 12, wandering through Jensen Guitar in Santa Barbara, admiring the used guitars and beaten up amps, and I remember so clearly the exact moment it happened. I was reaching up to grab a guitar that hung on the wall, and out of the sky this melody just came down. I was both so excited and freaked out because I had no idea what was happening, but I knew this song just appeared. The melodies, and A and B parts came at once, so I sang it repeatedly until I got home so I wouldn’t forget it, and then recorded it that night. It was called “Baby.”
 
The first piece of music I wrote was a couple years earlier. I had the greatest piano teacher, Dick Dunlap, who once every couple months would let me come in and record a piece of music in his small home recording studio. It was the first time I’d ever recorded music, and dabbled in production and blew my mind wide open. I instantly fell in love.
 
I thought being able to record music was an absolute miracle, and I loved scrolling through his different keyboard sounds to multi-track parts to the pieces I had. It was sacred to me and I thought it was the coolest thing in the world I could leave with a CD of what I made, I’d obsessively listen to it on my Walkman all the time, and was so proud.
 
I started learning, rearranging, and re-recording music from the Legend of Zelda Ocarina of Time Soundtrack, like the Temple Of Time, and then I began writing and arranging instrumental piano music specifically for those days with Dick. His piano recitals were the first times I’d play the songs I wrote in public.
 
Recording and songwriting always went hand in hand for me. I loved recording so much I started writing specifically to record. Shortly after I got a GNX4 and then Cubase when I was a teen and started recording and writing every single day after school.

What’s behind your band name, Beware of Darkness?
It comes from a George Harrison song off his album All Things Must Pass

I was around 19 thinking about starting a band and looking for a name, which is somehow both the most meaningless yet important decision you’ll ever make. I was wandering through Amobea Records in Hollywood and was getting heavily into the post-Beatle solo careers of each member. I bought a copy of All Things Must Pass, flipped it over and saw the song title “Beware of Darkness” & thought, there it is. I checked to see that no one else was using it, and then it was off to the races. That record changed everything for me.

How does it feel to come back from a three year hiatus? Why did you originally decide to take the hiatus?
It’s been a whirlwind of emotions: overwhelming joy, bliss, & gratitude I never would have expected or imagined, yet also anger, pain, shame, and a lot of old triggers re-emerging that I am grateful I get to take another look at. It’s been hard and uncomfortable and painful at some points but I’m thankful for it, because it means I’m alive, and I’m growing and changing. I’ve learned so much about myself in the past few weeks re-launching Beware of Darkness, so in that sense I’m wildly grateful. 
 
Why did I decide to take a hiatus? I was in so much mental anguish I wasn’t even thinking about a “hiatus,” I was in pain, unhappy, and knew I needed to drastically change my life, and in my heart, I knew I just needed to stop. There was no thoughtful “hiatus” decision making or dialogue with anyone.
 
When the band got off the road, and the stress of keeping a band together along with drugs, narcissism, insert more band drama here, compounded with my own depression, anxiety, and panic attacks, I was spent. So I just set out to do a spiritual house cleaning and wound up essentially abandoning and undoing anything in my life that wasn’t serving me, and at the time it was the band. I looked at Beware of Darkness and thought I’m putting my entire life into this, getting absolutely nothing out of it, and not being treated well at all, why am I holding on to this? So I let go, and at the time it was one of the most important thing I ever did because it was the precursor that led me take steps in learning who I really was, how to take care of myself, and how to begin to heal all the mental health problems I’d been dealing with.

Talk about your new song, “Bloodlines.”
It’s 3 minutes and 44 seconds long and it’s a jam. It’s in the key of D, and the tempo is 94bpm



You chose very personal cover art for the song – an old Polaroid set of you and your mom when you were little. How does this capture the essence of the song?
It’s the ideal image of what the song represents: family, sticking together being on someone’s team for life. I adore my Mom more than anyone on this planet.

You’ve described “Bloodlines” as a “celebration of life.” Elaborate on why it’s such a big milestone for you.
It was my first session out of depression. It taught me that recording music could be fun, simple, and joyous again. It was a revelation.

It’s pretty self-explanatory, but as an artist, how does it feel being able to create music free of the burdens of anxiety and depression?
I don’t think it’s self-explanatory at all. It’s a life and death difference. When you’re depressed, you’re not in the playing field of humanity. You spend most or all of your time thinking and counting reasons to stay alive, and doing anything you can to reduce the pain you’re in. Your only dreams are of the afterlife, and your only desires are for this life and all of its pain to end immediately. That being said, it’s incredibly hard to focus on writing a bridge, or pick out the correct chords for a song when you are fighting with a brain that wants you dead, right now. When you don’t think you deserve to be alive, you don’t think you deserve to belong to, be involved in, or find joy in anything remotely human.
 
So create music without that is, well, simply a gift. Just to be able to work, to lose myself in sounds or writing is a delight, and to be able to get involved in and care about human things again is a dream. 

Lastly some of the side effects of depression are brain fog and not being able to think clearly. Just to be able to focus, concentration is wonderful. My brain didn’t work for 10 years, and I’m amazed I was able to do what I did.

How have you changed as a creator throughout your mental illness journey?
Well, short story is I’m able to create now, and it comes from a place of compassion and equanimity. During depression, if I made a mistake, I’d compound it with shame, anger, fear, and then crucify myself, and all roads led back to, “You don’t deserve to be alive.”

Before I got help, most days I couldn’t sit and focus for more than anything for more than 10 minutes at a time, because an avalanche of negative thoughts would explode. “Why are you even writing? This idea sucks. Are you still trying to do music? No one cares, quit. You’ve never written anything good, and the poor decisions you’ve made have fucked up your life beyond repair.” That was the jungle I’d have to cut across every single day. Now I’m able to create without that, and it’s such a blessing. Again, to be involved in and care about human things again, is such a gift.
 
Last week, I wrote 16,000 words to answer email interviews without having an emotional meltdown, and I was able to celebrate that. I never would have been able to do that before.
 
We shot a “Bloodlines” guitar tutorial a couple weeks back, and I realized I went the entire day, shooting 5 videos in one day, without berating myself with any negative self-talk, even though I did make mistakes. To me, that’s a victory and a gift that I don’t take for granted.
There’s room for self-compassion now and I am so thankful for it, and I am a better creator. 



How did you overcome anxiety and depression?
It was a long, slow, uncomfortable, and unsexy path. I think there are a lot of things that help, and they all work to supplement each other. There’s no one-way, and whatever works for you is good. Trust your gut and your body, because all these things affect people differently. We all have different bodies and different minds, so you know what’s best for you. Here’s my list:
 
Sobriety – Last year I was drinking and it exponentially made my depression worse. I thought tequila would bring up my moods until I was in the Bobcat Room in Santa Barbara too drunk to walk and wildly suicidal. It broke me, and when I got sober, I realized I’m eating healthy, meditating, doing yoga, exercising, and I’m still 2 steps from jumping off the planet at all times – something is wrong. It helped me zone in and identify the magnitude of the depression I was up against, and doing everything to avoid feeling. Drinking and getting high don’t solve your problems and are just temporary solutions that feel good in the short term but wind up hurting you more in the long run. I know it’s scary to feel what you feel and sit with yourself, but in the long run it’s more horrifying to avoid that.

Anti-Depressants helped a lot. They don’t solve all your life’s problems but they helped me get to a place where I could look at my problems without out falling apart. They were vital to me. I was on them for 6-7 months and I saw their role in my life as a sort of anesthetic so I could go into myself and do surgery. Note, they aren’t magic pills, if you take them and don’t do the work, they’re useless. 

Therapy was one of the most important things I’ve ever done. To be able to talk about how you genuinely feel and have someone to be a mirror and help you work on things was invaluable. It’s helped me so much.

Ayahuasca got to the root of my depression and helped me reconnect with the divine. It was the most life changing thing I’ve ever done and helped me look at my depression in a way I never have before, with love and self-compassion, and helped me realize why I was depressed in the first place. This was magic. Plant therapy and psychedelics are on the up again, and I truly believe they have the ability to help people heal. They are medicine.

Meditation and Yoga are invaluable and help you learn how to be present, sit with your thoughts and see them as simply as that! As thoughts! You learn how to be with yourself, your mind, and your thoughts, without labeling or judging them. This is true freedom, to watch without judgment, because most of anxiety and depression are your mind labeling and judging every single thing in your life as doomed.

Diet – I cannot stress how important diet is to fighting depression. Lots of research coming out about gut health and depression I’m not versed enough in to speak on, but what you put into your body has a direct effect on mood. Certain foods I eat effect my moods so heavily, I eat the wrong thing and it’s like a slip and slide to depression. Be mindful about what you eat. Cut out soda, limit sugar, fast food, GMO and processed meat, limit or cut caffeine. (I didn’t realize coffee was a path to my anxiety until I cut it out). It’s heartbreaking people aren’t taught about healthy nutrition in America. We just have corporations spending billions of dollars on ads to sell us food that is made by scientists to be maxed out on flavor and taste, and are some of the most addicting and unnatural things we can put in our body. So eat as natural as you can. Fruits and veggies, limit meat. Will a carrot send you to the moon like a big mac can? No. but it will sustain you longer and give you a better quality of life.

What message of hope can you provide to someone struggling with mental illness?
I can only speak to anxiety and depression. Here’s the thing. It’s hard to hear any advice or believe anything remotely positive about yourself or your future when you’re depressed because your mind will go to any length to convince you why you are undeserving of it, or do anything to discredit it or believe it. You can tell someone they have a purpose on earth, but depression will say, nope. That’s preposterous.

These clichés, which are all true by the way: “You’re not alone.” “It does get better.” “One day at a time.” You say it to someone who is depressed, and they will probably tell you to fuck off. It’s tricky. 

I think self compassion and learning how to love yourself is key. When I was still struggling, I sort of I rationalized this phrase in head as a half joke half truth, “If God wanted me dead, she would have killed me by now, maybe there’s a bigger reason I should hang around?” Stick around. We only have 60-80 years max right now, so let life surprise you. No need to bow out early. Sure it might get bad, but can it get any worse than right now? This very moment? Probably not, and probably in this very moment, you’re in no danger, a bear is not attacking you, so what if you decide to curiously hang around and let life potentially blow you away with what it has in store for you? Yeah it might be hard, it might be uncomfortable but what if life has a grand plan for you, and gives you a future so beautiful and bright you can’t even imagine it right now. So just hold on. You’re gonna spoil that by walking out of the movie before you see the ending?

I know depression feels futureless but I’m just asking you to consider this. I know that none of this probably makes sense to you while being depressed, but you have nothing at all to lose by trying it. One day when you come out of depression, you’ll be amazed you survived and look back and laughed, if you can overcome yourself, you can overcome anything.

Read more Music Interviews at ClicheMag.com
Beware of Darkness Celebrates Overcoming Depression in New Song “Bloodlines.” Photo Credit: Nick Smalls.

Samuel Jack Raises Mental Health Awareness in New Single, “In My Head”

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Mental illness is a deeply personal subject for Samuel Jack. The London-based singer struggles with anxiety and depression. His new single, “In My Head,” describes his fight to overcome the anxiety and depression that have mercilessly kept him down for so long.  Though he was once a shamed of his mental illness, now he’s eager to talk about it and encourage others who are suffering with poor mental health that they’re not as alone as they might think.  Rather than confining mental health talk to the shadows, Samuel emphasizes the importance of discussing these issues to begin to chip away at the social stigma surrounding mental illness. 

Cliché: In what ways does your childhood continue to influence your music?

Samuel Jack: My childhood continues to influence my music for sure, nearly everything I write is inspired from the music I fell in love with as a kid; old soul, blues, pop and hip hop to name a few – and also more directly, sometimes I actually write about experiences or emotions I had whilst growing up.

Talk about your new track, “In My Head.”

“In My Head” was a tough one to write in some respects, it’s a deeply personal song to me , about my struggles with mental health – and fundamentally, the fight to overcome them. 

What have your experiences with mental illness been like? 

When I was at my worst, my experiences with mental health have been huge, depression and anxiety are horrible, nasty things that can really have an effect on every  aspect of your life. 

Why do you describe yourself as “a mental health survivor?” 

I consider myself as a survivor, because I learnt how to cope, and despite the fact I think you can never really be rid of depression completely, I’m the closest I’ve ever been to being so. 

Did you find writing the song therapeutic?

Absolutely, not just this song either, whenever I write it’s a really cathartic experience for me. 

In your experience, how does coming for a family with a history of mental illness impact how you view your own diagnoses?

That’s an interesting question. I guess one would assume the reason I had mental health issues is because it runs in the family right? Wrong. My problems were born through situation, I’ve always been a balanced, mentally healthy guy until a mixture of career, financial, and emotional problems all combined to do some damage –  having said that, maybe the notion of being susceptible to these problems can be hereditary? Who knows.  

Why was it important to you to go public with your struggles now?

I just think it’s okay to talk about it now, I used to be embarrassed to talk about it, but we’re perfectly normal people y’know ? I’m not crazy. I just struggle sometimes. And I wanted to get it off my chest. 

How has mental illness impacted your relationships?

I’d say the problem with depression is those that love you don’t necessarily know how to cope with it just as much as you. Sometimes that was hard to deal with within my relationships. 

What strategies do you use to cope with your depression and anxiety on a daily basis?

To be honest, nowadays I feel so good I don’t need to use any particular strategies, but back when I was at war  with it I’d try anything – exercise was good, I also did this very weird thing where I’d imagine all my worry and problems as a ball , I’d close my eyes and if ever I was really really sad I’d imagine the ball flying towards me and then smacking it away with a bat, and I’d literally imagine the ball flying backwards into the sky and exploding. I know. Kinda weird. But it helped.

What steps can we as a society take to lessen the shame and stigma around mental health?

Just talk. It’s all talk. 

Read more Music Interviews at ClicheMag.com
Samuel Jack Raises Mental Health Awareness in New Single, “In My Head.” Photo Credit: LPR Agency.