How to overcome fear and anxiety

Fear is one of the most powerful emotions. It has a very strong effect on your mind and body. Fear can create strong signals of response when we’re in emergencies – for instance if we are caught in a fire or are being attacked.

Fear is one of the most powerful emotions. It has a very strong effect on your mind and body. Fear and anxiety can last for a short time and then pass, but they can also last much longer, and you can get stuck with them.

1. What makes you afraid?

2. What makes you anxious?

3. What do fear and anxiety feel like?

When you feel frightened or seriously anxious, your mind and body work quickly. These are some of the things that might happen:

Your heart beats very fast – maybe it feels irregular

You breathe very fast

Your muscles feel weak

You sweat a lot

Your stomach churns, or your bowels feel loose

You find it hard to concentrate on anything else

You feel dizzy

You feel frozen to the spot

You can’t eat

You have hot and cold sweats

You get a dry mouth

You get very tense muscles These things occur because your body, sensing fear, is preparing you for an emergency, so it makes your blood flow to the muscles, increases blood sugar, and gives you the mental ability to focus on the thing that your body perceives as a threat. With anxiety, in the longer term, you may have some of the above symptoms as well as a more nagging sense of fear, and you may get irritable, have trouble sleeping, develop headaches, or have trouble getting on with work and planning for the future; you might have problems having sex and might lose self-confidence.

What make you anxious

Because anxiety is a type of fear, the things we’ve described fear above are also true for anxiety.

The word ‘anxiety’ tends to be used to describe worry, or when fear is nagging and persists over time. It is used when the fear is about something in the future rather than what is happening right now.

Anxiety is a word often used by health professionals when they’re describing persistent fear. The ways that you feel when you’re frightened and anxious are very similar, as the basic emotion is the same.

Stress is a natural reaction to difficult situations in life, such as work, family, relationships and money problems.

We mentioned earlier that moderate stress could help us perform better in challenging situations, but too much or prolonged stress can lead to physical problems. This can include lower immunity levels, digestive and intestinal difficulties such as irritable bowel syndrome (IBS), or mental health problems such as depression. Therefore, we must manage our stress and keep it healthy to prevent long-term damage to our bodies and minds.

When you are feeling stressed, try to take these steps:

• Realise when it is causing you a problem. You need to make the connection between feeling tired or ill and the pressures you face. Do not ignore physical warnings such as tense muscles, over-tiredness, headaches or migraines.

• Identify the causes. Try to identify the underlying causes. Sort the possible reasons for your stress into those with a practical solution, those that will get better anyway given time, and those you can’t do anything about. Try to let go of those in the second and third groups – there is no point in worrying about things you can’t change or things that will sort themselves out.

• Review your lifestyle. Are you taking on too much? Are there things you are doing which could be handed over to someone else? Can you do things in a more leisurely way? You may need to prioritise things you are trying to achieve and reorganise your life so that you are not trying to do everything at once.

You can also help protect yourself from stress in several ways:

• Eat healthily. A healthy diet will reduce the risks of diet-related diseases. Also, there is growing evidence showing how food affects our mood. Feelings of wellbeing can be protected by ensuring that our diet provides adequate amounts of brain nutrients such as essential vitamins and minerals and water.

• Be aware of your smoking and drinking. Even though they may seem to reduce tension, this is misleading as they often make problems worse.

• Exercise. Physical exercise can be very effective in relieving stress. Even going out to get some fresh air and doing some light physical exercise, like walking to the shops, can help.

• Take time out. Take time to relax. Saying ‘I just can’t take the time off’ is no use if you are forced to take time off later through ill health. Striking a balance between responsibility to others and responsibility to yourself is vital in reducing stress levels.

• Be mindful. Mindfulness meditation can be practised anywhere at any time. Research has suggested that it can reduce the effects of stress, anxiety and other related problems such as insomnia, poor concentration and low moods in some people. Our ‘Be Mindful’ website features a specially-developed online course in mindfulness, as well as details of local courses in your area: bemindful.co.uk

• Get some restful sleep. Sleeping problems are common when you’re suffering from stress. Try to ensure you get enough rest. For more tips on getting a good night’s sleep, read our guide ‘How to...sleep better’ at: mentalhealth.org.uk/howto

• Don’t be too hard on yourself. Try to keep things in perspective. After all, we all have bad days

How to overcome fear and anxiety

Fear is one of the most powerful emotions. It has a very strong effect on your mind and body. Fear can create strong signals of response when we’re in emergencies – for instance if we are caught in a fire or are being attacked

Fear is one of the most powerful emotions. It has a very strong effect on your mind and body. Fear and anxiety can last for a short time and then pass, but they can also last much longer, and you can get stuck with them.

How can I help myself?

Face your fear if you can

If you always avoid situations that scare you, you might stop doing things you want or need to do. You won’t be able to test out whether the situation is always as bad as you expect, so you miss the chance to work out how to manage your fears and reduce your anxiety. Anxiety problems tend to increase if you get into this pattern. Exposing yourself to your fears can be an effective way of overcoming this anxiety.

Know yourself

Try to learn more about your fear or anxiety. Keep an anxiety diary or thought record to note when and what happens. You can try setting yourself small, achievable goals for facing your fears. You could carry a list of things that help when you are likely to become frightened or anxious. This can be an effective way of addressing the underlying beliefs that are behind your anxiety.

Try to learn more about your fear or anxiety. Keep a record of when it happens and what happens.

Exercise

Increase the amount of exercise you do. Exercise requires some concentration, which can take your mind off your fear and anxiety.

Relax

Learning relaxation techniques can help you with the mental and physical feelings of fear. It can help just to drop your shoulders and breathe deeply. Or imagine yourself in a relaxing place. You could also try learning things like yoga, meditation, massage, 

Healthy eating

Eat lots of fruit and vegetables, and try to avoid too much sugar. Resulting dips in your blood sugar can give you anxious feelings. Try to avoid drinking too much tea and coffee, as caffeine can increase anxiety levels.

Avoid alcohol, or drink in moderation

It’s very common for people to drink when they feel nervous. Some people call alcohol ‘Dutch courage’, but the after-effects of alcohol can make you feel even more afraid or anxious.

Complementary therapies

Some people find that complementary therapies or exercises, such as relaxation techniques, meditation, yoga, or t’ai chi, help them to deal with their anxiety.

Faith/spirituality

Whether religious or spiritual, this can give you a way of feeling connected to something bigger than yourself. Faith can provide a way of coping with everyday stress, and attending church and other faith groups can connect you with a valuable support network.

An apple a day keeps the doctor away,” or so the saying goes.

Healthcare professionals know that fruit is a highly nutritious, delicious, and convenient addition to any diet. With more than 2,000 varieties of fruit available, you may wonder which ones you should pick.https://youmindmatters.blogspot.com/2022/10/some-healthy-fruits-that-are-super.html

Each type of fruit brings its own unique set of nutrients and benefits to the table. The key is to eat fruits of various colors, as each color provides adifferent set of healthy nutrients.

Apples

One of the most popular fruits, apples are chock-full of nutrition.

They’re rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help you manage your blood sugar levels, promote good digestion, and support gut and heart health.

In addition, they’re a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, consuming apples regularly may lower your risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders.

Note that most of the polyphenols in apples are located just below the skin, so be sure to eat it to reap the greatest benefits.

Blueberries

Blueberries are well known for their antioxidant and anti-inflammatory properties.

In particular, they’re high in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue-purple color. This compound helps fight cell-damaging free radicals that can lead to disease.

Numerous studies have pointed to the health benefits of a diet high in anthocyanins, such as a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, certain types of cancer, and cognitive decline.

For example, a study including over 200,000 participants observed a 5% decrease in the risk of type 2 diabetes for every 17 grams of anthocyanin-rich berries they consumed per day.p

Other berries high in anthocyanins include blackberries, bilberry, elderberry, cherries, and chokeberries.

Bananas

The benefits of bananas go beyond their potassium content. Along with providing 7% of the Daily Value (DV) for potassium, bananas contain:

Vitamin B6: 27% of the DV

Vitamin C: 12% of the DV

Magnesium: 8% of the DV

In addition, they offer a wide variety of plant compounds called polyphenols and phytosterols, both of which support your overall health. Furthermore, they’re high in prebiotics, a type of fiber that promotes the growth of beneficial bacteria in the gut.

Note that green, unripe bananas are higher in resistant starch than ripe ones, and they’re a good source of the dietary fiber pectin. Both of these have been linked to a number of health benefits, including improved blood sugar control and better digestive health.

Meanwhile, ripe bananas are an excellent source of easily digested carbs, making them great to fuel up on.

Dragon fruit

Also known as pitaya or pitahaya, dragon fruit is rich in many nutrients, including fiber, iron, magnesium, and vitamins C and E. It’s also an excellent source of carotenoids, such as lycopene and beta carotene.

People in Southeast Asian cultures have regarded dragon fruit highly for hundreds of years as a health-promoting fruit. Over recent decades, it has gained popularity in Western countries.

Oranges

Oranges are known for their high vitamin C content, providing 91% of the DV in a single fruit. They’re also high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenolic

Studies have found that consuming whole oranges may lower levels of inflammation, blood pressure, cholesterol, and post-meal blood sugar.

Though 100% orange juice provides a high volume of nutrients and antioxidants, it usually lacks dietary fiber. Varieties that include the pulp do include some fiber, so opt for these over juices without pulp.

That said, try to eat whole oranges more often, and keep juice portions to 1 cup (235 mL) or less per serving.

Mango

Known as the “king of fruits,” mangoes are an excellent source of potassium, folate, fiber, and vitamins A, C, B6, E, and K. They’re also rich in numerous plant polyphenols that have antioxidant and anti-inflammatory properties.

In particular, mangoes are high in mangiferin, a potent antioxidant. Studies have shown it may protect the body from chronic diseases, such as type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and certain forms of cancer.

What’s more, mangoes contain fiber, which helps support regular bowel movements and aids digestive health.

Lychee

Lychee, which is also known as litchi and Chinese cherry, is packed with nutrition.

In particular, it’s a rich source of vitamin C, potassium, fiber, and many polyphenols with anti-inflammatory and antioxidant properties. These include 

gallic acid

chlorogenic acid

catechins

caffeic acid

One serving of lychee is around seven small individual fruits.

Pineapple

Pineapple is one of the most popular tropical fruits.

One cup (165 grams) of pineapple provides 88% of the DV for vitamin C and 73% of the DV for manganese.

Manganese supports metabolism and blood sugar regulation and acts as an antioxidant 

Pineapple also contains a number of polyphenolic compounds that have antioxidant and anti-inflammatory properties 

Additionally, pineapple contains an enzyme known as bromelain, which people commonly use to tenderize meats. Anecdotal sources also claim this enzyme may support digestion, though there’s limited research on this.

Strawberries

Strawberries are a favorite fruit for many. They’re delicious, convenient, and highly nutritious. In particular, strawberries are a good source of vitamin C, folate, and manganese.

They’re full of plant polyphenols that act as antioxidants, such as flavonoids, phenolic acids, lignans, and tannins.

In particular, they’re high in anthocyanins, ellagitannins, and proanthocyanidins, which studies have shown reduce the risk of chronic disease.

Furthermore, they have a low glycemic index, meaning they won’t significantly affect your blood sugar levels.

Durian

Though known for its pungent smell, durian is incredibly nutritious.

A single cup (243 grams) provides:

Fiber: 9 grams

Potassium: 23% of the DV

Manganese: 34% of the DV

Vitamin C: 53% of the DV

Vitamin B6: 45% of the DV

Thiamine (vitamin B1): 76% of the DV

It also contains plenty of other B vitamins, copper, folate, and magnesium.

What’s more, it’s rich in plant polyphenols, including,

flavonoids such as anthocyanins

phenolic acids such as cinnamic acid

tannins

other beneficial plant compounds such as carotenoids

It’s also a high source of potassium and fiber, both of which contribute to good heart health. Finally, durian pulp has probiotic effects, which may support healthy gut diversity.

Cherries

Cherries are a great source of fiber and potassium, both of which are important for heart and gut health.

They’re also high in antioxidant plant compounds, such as anthocyanins and hydroxycinnamates, which help protect the body from oxidative stress.

Furthermore, they’re a good source of serotonin, tryptophan, and melatonin, which support good mood and sleep.

Olives

Though they may not readily come to mind when you think of fruit, olives are a great addition to your diet.

They’re an excellent source of vitamin E, copper, and a monounsaturated fat called oleic acid.

They’re also rich in plant polyphenols, such as oleuropein, hydroxytyrosol, and quercetin, which have anti-inflammatory and antioxidant properties.

In fact, whole olives and olive oil make up a large component of the Mediterranean diet, which studies have shown may lower the risk of heart disease, type 2 diabetes, cognitive decline, overweight, and obesity.

Watermelon

Watermelon is a highly nutritious summer favorite. It’s an abundant source of antioxidants, such as vitamins A and C, beta carotene, and lycopene. It’s also a good source of potassium and magnesium.

In particular, watermelon is one of the top sources of lycopene, a carotenoid that gives watermelon its pink-red color.

A diet high in lycopene is linked to lower levels of oxidative stress and inflammation. The nutrient may also decrease the risk of heart disease, cancer, and type 2 diabetes.

Interestingly, lycopene and beta carotene may also provide minor skin protection from ultraviolet (UV) rays, reduce the risk of sunburns, and help your skin heal faster.

That said, you’ll still need to use sunscreen to keep your skin fully protected.

Finally, watermelon has a uniquely high water content. A single wedge (434 grams) provides 13.4 ounces (395 mL) of water. Since it’s high in both water and potassium, it can help hydrate and replenish electrolytes after a workout or on a hot summer day.

Kiwi

Also known as the Chinese gooseberry, kiwi is great for your health.

It’s high in vitamin C and a good source of fiber, potassium, folate, and vitamin E. It’s also a good source of carotenoids, including lutein, zeaxanthin, and beta carotene, which support eye health and become more dominant as fruits ripen.

Furthermore, people have used it in traditional Chinese medicine for hundreds of years to support gut health and digestion.

These benefits are due to its soluble and insoluble fiber, polyphenols, and digestive enzymes such as actinidin.

One small study showed that consuming 2 kiwis daily for 3 days increased stool frequency and softened stool, suggesting it may help treat mild constipation.

Peaches

Peaches are another summer favorite. They’re a good source of potassium, fiber, and vitamins A, C, and E. They also contain the carotenoids lutein, zeaxanthin, and beta carotene.

While the flesh and skin are both nutritious, the skin contains higher amounts of antioxidants, which can help fight free radicals in your body. Therefore, make sure you eat the peach skin to reap the greatest health benefits.

Fortunately, the nutrient content of peaches appears to be similar whether you consume them fresh or canned. However, if you opt for canned peaches, make sure they’re packed in water rather than sugary syrup.

Guava

Guava is a fantastic source of vitamin C. In fact, a single fruit (55 grams) provides 140% of the DV for this nutrient.

Along with this, guava contains some of the highest amounts of lycopene compared with other lycopene-rich foods like tomatoes, watermelon, and grapefruit.

It’s also a high source of other antioxidants, such as beta carotene and various flavonoids.

Because guava is so high in nutrients and antioxidants, consuming it regularly may support the health of your eyes, heart, kidneys, and skin.

It may likewise protect against chronic diseases and support a healthy immune system.

Grapes

Grapes are convenient, healthy, and particularly high in potassium and vitamin K, which both support heart health.

They’re a rich source of beneficial plant compounds that have been linked to numerous health benefits, such as a lowered risk of heart disease and certain types of cancer. These compounds include.

resveratrol

anthocyanins

caffeic acid

quercetin

kaempferol

While all varieties of grapes provide benefits, red and purple grapes have the highest antioxidant content. In particular, they produce purple-red pigments called anthocyanins, which have been linked to better heart and brain health.

Pomegranates

Pomegranates are known for their high antioxidant content.

They contain a lengthy list of beneficial plant compounds, such as flavonoids, tannins, and lignans. These have strong antioxidant and anti-inflammatory properties that help fight free radicals and reduce your risk of chronic disease.

One high quality study found that people experienced significantly lower levels of inflammation after drinking 8.5 ounces (250 mL) of pomegranate juice per day for 12 weeks, compared with a placebo.

Grape

Grapefruit is one of the healthiest citrus fruits. It’s packed with vitamin C, potassium, fiber, and beta carotene, which your body converts into vitamin A.

In an observational study including 12,789 people, grapefruit consumption was linked to higher levels of HDL (good) cholesterol and lower body weight, waist circumference, body mass index (BMI), triglycerides, and levels of inflammation.

Moreover, regularly consuming grapefruit may aid weight management and promote heart health.

Though grapefruit is highly nutritious, some of its compounds can lessen or alter the effectiveness of certain medications. Talk with your healthcare professional about whether you can eat grapefruit if you’re taking:

statins

calcium channel blockers

corticosteroids

immunosuppressants

anti-anxiety medications

In these cases, you may have to avoid grapefruit.

Avocado

Unlike most other fruits, avocados are high in healthy fats and low in natural sugars.

They’re mostly made of oleic acid, a monounsaturated fat linked to better heart health. They also contain high amounts of potassium, fiber, vitamin B6, folate, vitamins E and K, and two carotenoids known as lutein and zeaxanthin, which support eye health.

In fact, a high quality 2020 study found a significant decrease in cholesterol levels and an increase in blood lutein levels among participants who consumed an avocado per day for 5 weeks.

When compared by weight, avocados are higher in calories than most other fruits. However, studies have linked them to better weight management. Researchers have proposed that this is because their high fat and fiber contents promote fullness.

To reap the greatest benefits, be sure to eat a variety of colorful fruits on a daily basis.