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Category: Anxiety

Anxiety how to deal with symptoms

Anxiety: How To Deal With Symptoms

Anxiety is a natural response to stress, but sometimes it can become overwhelming and interfere with our daily lives. According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common mental health disorders in the United States, affecting 40 million adults every year. Fortunately, there are several ways to manage anxiety symptoms and improve your quality of life.

In this blog post, we will discuss some effective techniques for dealing with anxiety.

Common Symptoms of Anxiety

Anxiety can manifest itself in many different ways, both physically and mentally. Some common symptoms of anxiety include feelings of fear, worry, or unease, increased heart rate or palpitations, rapid breathing or shortness of breath, sweating, trembling or shaking, nausea, and difficulty sleeping. Anxiety can also cause feelings of restlessness or irritability, difficulty concentrating, and an overwhelming sense of dread or doom.

These symptoms can vary in intensity and duration, and can be triggered by different situations or events. If you are experiencing any of these symptoms, it is important to seek support and explore strategies for managing your anxiety.

Ways to Help Manage Symptoms:

Identify Your Triggers:

The first step in managing anxiety symptoms is to identify what triggers them. This may include certain situations, people, or activities. Once you have identified your triggers, you can work on avoiding or minimizing them. For example, if public speaking causes you anxiety, you could take a public speaking course to help you feel more comfortable in those situations.

Practice Deep Breathing:

Deep breathing is a simple yet effective way to calm your mind and body. When we are anxious, we tend to take shallow breaths, which can increase our heart rate and make us feel more anxious. By taking slow, deep breaths, we can slow down our heart rate and promote relaxation.

To practice deep breathing, sit or lie down in a comfortable position and inhale deeply through your nose, filling your lungs with air. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this process several times, until you feel more relaxed.

Exercise Regularly:

Exercise is a great way to reduce anxiety symptoms. It releases endorphins, which are natural mood boosters that can help reduce stress and anxiety. Exercise also helps you sleep better, which can further reduce anxiety symptoms. Aim for at least 30 minutes of moderate exercise most days of the week, such as brisk walking, cycling, or swimming.

Get Enough Sleep:

Sleep is essential for our mental and physical health, and lack of sleep can contribute to anxiety symptoms. Try to get at least seven to eight hours of sleep each night, and establish a regular sleep schedule. Avoid caffeine and alcohol before bedtime, as they can interfere with your sleep. If you have trouble falling asleep, try relaxation techniques such as deep breathing or meditation.

Practice Mindfulness:

Mindfulness is the practice of being present in the moment, without judgment. It can help reduce anxiety symptoms by calming the mind and promoting relaxation. To practice mindfulness, find a quiet place to sit or lie down, and focus on your breathing. Notice the sensation of the air entering and leaving your body, and let your thoughts come and go without judgment. You can also try guided meditation or yoga to help you stay focused.

Seek Support:

Talking to someone about your anxiety can help you feel less alone and more supported. Consider reaching out to a friend, family member, or mental health professional for support. They can offer perspective and advice, and help you develop a plan to manage your anxiety symptoms.

Limit Your Exposure to News and Social Media:

Constant exposure to news and social media can contribute to anxiety symptoms. It can be helpful to limit your exposure to these sources of information, especially if they are triggering your anxiety. Try to set boundaries around your use of technology, such as limiting your screen time or taking breaks from social media.

In Conclusion

At Southern Ketamine and Wellness, we understand how challenging it can be to manage anxiety symptoms. That’s why we offer innovative treatments such as ketamine infusion therapy to help alleviate symptoms of anxiety and depression. Our team of experienced professionals provides compassionate, personalized care to each of our patients.

If you are struggling with anxiety or depression, we encourage you to explore the benefits of ketamine therapy. Contact us today to schedule a consultation and take the first step towards a happier, healthier life.

How to cope with covid anxiety

How To Cope With COVID Anxiety

Anxiety is a normal emotion that we all experience at one time or another. 

It’s what we feel when we’re worried, nervous, or scared about something. But for some people, anxiety can be much more than just an occasional feeling. It can be an ongoing and overwhelming experience that impacts their daily lives.

For many people, the COVID-19 pandemic has been a source of immense anxiety. 

The virus itself is scary, and the potential consequences of contracting it are serious. But beyond that, the pandemic has also created a great deal of uncertainty and disruption in our lives. 

We’re suddenly dealing with new challenges like working from home, homeschooling our children, and managing our finances during an economic downturn. Plus, we’re having to do all of this while maintaining social distancing and avoiding contact with others as much as possible.

It’s no wonder that so many people are feeling anxious right now. The good news is that there are things you can do to manage your anxiety and feel better.

What Causes Anxiety?

There are a number of things that can cause anxiety. In some cases, it may be due to an underlying health condition like heart disease, thyroid problems, or diabetes. Other times, it may result from medications you’re taking or substance abuse. But for many people, anxiety is caused by stress.

Stressful life events like divorce, job loss, or the death of a loved one can trigger anxiety. Even day-to-day stressors like work deadlines, traffic jams, or family arguments can contribute to it.

The COVID-19 pandemic has been a considerable source of stress for many people. In addition to the virus itself, we’re also dealing with the economic impacts of the pandemic as well as changes to our daily routines and social interactions. 

All of this can lead to anxiety.

What Are the Symptoms of Anxiety?

Anxiety can cause a variety of physical, emotional, and behavioral symptoms. 

Physical symptoms include:

  • Racing heart
  • Sweating
  • Trembling
  • Shortness of breath
  • Stomach upset
  • Headache
  • Fatigue

Emotional symptoms include feeling restless, irritable, on edge, or worried. Behavioral symptoms include avoidance of certain situations, difficulty concentrating, or difficulty sleeping.

People with anxiety may also experience panic attacks. A panic attack is a sudden episode of intense fear or anxiety that usually lasts for a few minutes. During a panic attack, you may have physical symptoms like a racing heart, shortness of breath, or chest pain. 

You may also feel dizzy, lightheaded, or nauseous. Panic attacks can be very frightening and may make you feel like you’re having a heart attack or going crazy.

If you’re experiencing any of these symptoms on a regular basis, it’s essential to talk to your doctor. They can help you determine if your symptoms are due to anxiety or another health problem.

Coping With COVID Anxiety

If you’re struggling with anxiety, there are some actionable steps you can take to feel better:

Get the Facts

Make sure you’re getting your information from reliable sources, such as the Centers for Disease Control and Prevention (CDC) or the World Health Organization (WHO). Also, limit your exposure to media coverage of the pandemic. This can help put your mind on other things while avoiding exposure to possible sensationalism. 

Connect With Others

Isolation can make anxiety worse, so reach out to your friends and family, even if it’s just virtually. Schedule a regular time to check in with each other or join an online support group. Talking to others who are going through the same thing can be very helpful.

Take Care of Yourself

It’s important to take care of yourself both physically and mentally. 

Eating a healthy diet, getting regular exercise, and getting enough sleep can help reduce anxiety. Try to find ways to relax, such as reading, listening to music, or spending time in nature.

Focus On What You Can Control

One of the things that can make anxiety worse is feeling like you have no control over what’s happening, so it’s crucial to focus on the things you can control. You can’t control the pandemic, but you can control how you respond to it. 

You can control your own behavior, such as washing your hands regularly and wearing a mask when you’re in public. You can also control your environment, such as making sure your home is clean and clutter-free.

Remember, this situation is temporary. The pandemic will eventually end, and life will go back to normal. In the meantime, focus on taking care of yourself and those around you. 

Do what you can to stay healthy and safe, and try to find the silver linings in other aspects of your life.

Know That You’re Not Alone

Millions of people are struggling with anxiety during this pandemic, so if you’re feeling anxious, remember that you’re not alone. 

People worldwide are dealing with the same thing, and it’s important to talk to someone about how you’re feeling — whether it’s a friend, family member, or therapist, talking to someone can help you feel better.

Get Help and Relief From Medical Professionals

If your anxiety is severe or interfering with your everyday life, you may need to see a mental health professional. They can provide you with tools and strategies to manage your anxiety and get you back on track to a happy, healthy, stress-free life.

Receive Ketamine Infusion Therapy From Southern Ketamine and Wellness

If you’re struggling with anxiety that doesn’t seem to be going away, you may be interested in ketamine infusion therapy. Ketamine is a medication that’s been used for decades to treat pain, but research has shown that it can also be effective for treating anxiety.

Ketamine infusion therapy involves slowly infusing ketamine into your bloodstream continuously over a short period of time. The ketamine therapy process helps reduce anxiety by blocking receptors in the brain that control fear and stress. It’s generally well-tolerated and has very few side effects.

If you’re interested in ketamine infusion therapy, Southern Ketamine and Wellness can help. 

We offer ketamine treatments in a safe and comfortable setting. Our team of experienced medical professionals will work with you to create a treatment plan tailored to your needs and anxiety symptoms.

Contact us today to learn more about ketamine therapy and how it can help you cope with anxiety.

[Contact Southern Ketamine and Wellness Today]


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5 Sure-Fire Ways to Reduce Stress and Anxiety Now

Five of The Best Ways To Relax and Relieve Stress & Anxiety.

From minor to major challenges, anxiety and stress are sadly a part of our daily lives. And while you cannot always control the circumstances leading to stress and anxiety, you sure can control how you respond to them.

When stress and anxiety become overwhelming, it can take a toll on your well-being and even health. For this reason, it is always important to have effective stress and anxiety removers to help calm your body, mind, and soul.

What works today might not necessarily work tomorrow. As such, you need different strategies to relieve your stress. Below are 5 stress-relieving strategies that you can try today. Maybe even right now.

1. Meditate

Research shows that a few minutes of meditation per day can help ease anxiety. According to a recent article published on NCBI, daily meditation changes the brain’s neural pathways. This makes you more susceptible to stress.

But here’s the good news. Meditation is simple. Just sit upright with your legs crossed, shut your eyes, and focus on reciting a positive mantra aloud or silently. In some cases, people even place one hand on the stomach to sync the mantra with the breathing.

And always remember to let any distracting thoughts float by like clouds. Do this every day for 10-15 minutes and you will begin seeing changes.

2. Exercise

Exercise is not only good for your overall health, but it can also help to reduce stress.

It might sound strange, but yes. Putting physical stress on your body can and will help relieve mental stress. The reason being, exercise releases endorphins, which are hormones that naturally elevate your mood.

Here’s the good news. It doesn’t have to be a full-body workout with deadlifts and lunges. A simple 10-minute walk around the neighborhood or 20 jumping jacks are enough to get those endorphins pumping.

Yoga is also a good exercise to help reduce stress since it also increases your flexibility, core strength, and balance.

3. Get a Good Night’s Sleep

Stress and anxiety make it hard to sleep. On the other side, lack of sleep causes anxiety and stress.

Make sure you get around eight hours of sleep each night. If you do struggle to fall asleep you might try seeing a professional. Underlying issues might be the cause of the stress.

4. Take A Break

You’re no child, but that does not mean a break doesn’t apply when you are experiencing stress or anxiety.

Stress affects our emotions, how we behave, and our physical and mental states. In most cases, people suffering from stress and anxiety disorders are often irritable, easily upset, short-tempered, or easily agitated.

When you begin to note these changes, it might be time to take a break and just focus on yourself. Do something you like. For example, you can watch a movie, read a book, listen to good music, or find a trustworthy friend and talk about how you are feeling.

Schedule your “me time” into the weekly schedule, and allow yourself to do something enjoyable while also looking after your health.

5. Drink Water

It sounds simple. But it works.

Staying hydrated is recommended for many reasons, and avoiding stress is one of them. When you are dehydrated, your body releases stress hormones called cortisol. As if that was not enough, dehydration also makes you feel tired and eventually stressed.

For this reason, drinking water is one of the simplest pieces of stress advice you will come across.

Before You Leave

Stress happens to most people from time to time. However, when it becomes more than an occasional problem, stress management techniques may not be enough.

Research into IV ketamine infusions for the treatment of anxiety is still ongoing, but the current understanding is that ketamine can bind to receptors in the brain and increase the amount of a neurotransmitter, glutamate. This will set off a chain of reactions in the brain and impact emotional regulation.

To put this into layman’s terms, ketamine allows the brain to trigger hormones that create more positive emotions. One added benefit of ketamine infusion is that relief can occur within minutes rather than the weeks or months an antidepressant or therapy may take.

Contact us today for more information. 

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