Stress scale for adults

Score of 300+: At risk of illness.

Score of 150-299+: Risk of illness is moderate (reduced by 30% from the above risk).

Score 150-: Only have a slight risk of illness.

Stress scale for non-adults

Score of 300+: At risk of illness.

Score of 150-299+: Risk of illness is moderate. (reduced by 30% from the above risk)

Score 150-: Slight risk of illness.

How stressed are you?

Let’s face it: life can be overwhelming at times – to say the very least. The ways in which we deal with stressors are as individual and unique as our different personalities. What works for one person may not be the remedy for another, but there are some strikingly similar physical and mental symptoms we may experience, leading us to seek solid panic attack treatments so that we may live fuller, healthier lives.

There are several holistic treatments that respond favorably to anxiety, and you can use them in the peace and privacy of your own home to thwart the next panic attack that assaults your system.

When the television is blaring, the phone is ringing, and someone has just arrived at the door, you may feel as if there is no way out, becoming overwhelmed and ill-equipped to deal with the situation.

Yet it is entirely within your power to manage anxiety – and resulting panic — in a healthier way. You may not have control over what happens in your life, but you can control your reactions to difficulties you encounter.

Of course, a knee-jerk reaction to anxiety is to try to remove it entirely from your life. But this is not always possible and, in some cases, it may not be the best approach. Instead, you might consider limiting your contact with whatever causes your anxiety and look around your own home for ways to find anxiety relief:

1. Take a break — just a few minutes away from the situation can help clear your head, enabling you to better handle anxiety in the long run.
2. Eliminate “all-or-nothing” thinking. If you’re having trouble studying for a test, do you assume that you are going to fail the entire course? If you have a disagreement with your spouse, do you think he or she will eventually leave you? If your mother is ill, do you begin worrying that she will die soon? Such disaster-oriented thinking will lead to further anxiety or panic. Adopt a more realistic approach to problems to limit your emotional reactions.
3. Begin to focus on performing tasks well rather than perfectly. Cut yourself some slack!
4. Abandon the “winner-take-all” philosophy. If you feel you always have to win, you’re setting yourself up for competition — even with yourself. Adopt an “everybody wins” philosophy. Following this viewpoint will alter your perspective of your own anxiety, helping you to just “take life as it comes.”
5. Anticipate your panic. When you feel it coming on, visualize something calming, such as an ocean or a tree. Don’t give into the temptation to self-destruct. Getting angry will not solve your problem. If you feel as if your blood is about to boil, take a step back and reassess your options.

That’s just the short list; there are many natural treatments for anxiety . Granted, it is not easy to control the onset of panic and anxiety. But if you learn to make a habit of controlling your reactions to anxiety, it will be well worth the work involved.

Clinical depression is radically different from a passing feeling of sadness. It is a phase of low mood that lasts for more than three to four weeks at a stretch. Typical symptoms of depression are social withdrawal, insomnia, change in appetite, weight gain or loss, extreme pessimism and a feeling of worthlessness.

Passing phases of sadness can potentially lead to clinical depression if not attended to. It is imperative that you arm yourself with some protection to avoid such a situation. Some simple procedures including natural remedies for depression can prove very helpful in boosting energy levels and avoiding depressive moods.

According to the ancient Indian therapy Ayurveda, disease is caused by an imbalance of the three aspects. These aspects are the basis of the healthy functioning of a body. They are vata (wind), kapha (phlegm) and pitta (heat). Depression occurs when this imbalance is accompanied by “lack of awareness of one’s deeper, inner Self.”

Apart from targeting diet and lifestyle changes that restore this imbalance the main focus of Ayurveda in treating depression is on natural meditation and awareness of the inner Self. Ayurveda uses techniques like meditation and yoga to help in combating depression. One does not need to be a yogic expert to perform these basic exercises. These exercises can be performed in the comfort of your home. They can help in achieving inner bliss and can promote positive thinking.

The most significant aspect of Ayurvedic treatment is that it does not have any of the side effects that are associated with conventional medication. Ayurveda can be very helpful in treating depression naturally.

According to Ayurveda one should sleep before 10pm, which is the start of the “kapha” time. This ensures a sound sleep that is not disrupted by emotional distress and tossing in bed. Sleeping late makes you feel hungry. Eating at odd hours in the night puts an undue burden on the digestive system. The digestive system, therefore, does not get the rest and is unable to carry out the natural detoxification process effectively. Sleeping through late mornings leads to a choking of the system and causes dullness and reduced communication between the heart and mind.

Ayurveda proposes getting up early in the morning and performing some basic deep breathing exercises. Exercise is a great stress reliever and it also helps you remain in good shape. The early morning sun provides positive energy and uplifts moods. A walk in early sunlight also helps in easy bowel movement, which is necessary for the energy that you need to meet the challenges of the day.

Ayurveda recommends dietary changes that are easy on the digestive system for easy elimination. These are natural foods that help in creating stability in emotions, balance in the natural body systems and therefore aid in attaining a healthy body. Oily and fried foods should be avoided. Instead opt for healthy foods like milk, clove, walnut, pear and coconut. Fresh cheese, raisins, nuts and dates are natural sources of healthy proteins. Coffee is a stimulant that increases anxiety, a major cause behind depression. Homemade buttermilk prepared from fresh yogurt is a healthy substitute to coffee.

Anxiety Disorder can be a debilitating and all-consuming condition for many of those who suffer from it. Whether you are affected by Generalized Anxiety Disorder, Panic Disorder, Social Anxiety Disorder or one of the many other forms of the disorder, you may have investigated the option of using prescription medication as part of your treatment.

With over 19 million people in the U.S. alone reporting suffering from some type of it, anxiety disorder is the most common of all mental health disorders. Fortunately, anxiety disorder is highly treatable, and with professional help, it can often be completely overcome. Many times, successful treatment depends only upon individual or group therapy and learned relaxation techniques. In some cases, however, anti-anxiety prescription medication is also recommended. The most commonly prescribed anxiety medications are benzodiazepines, such as Xanax, because they tend to have fewer side effects than anti-depressant medications. But benzodiazepines also carry a risk of alarming side effects and can be highly addictive, spurring many people to seek safer, more natural alternatives.

There are many natural herbs for anxiety which have been proven to effectively ease many of the symptoms of anxiety with a very low risk of side effects. Just as with prescription medications, everyone reacts differently to natural medications, and it can take time to find the right combination and dosage for your body. There are many combination remedies on the market that include a mixture of effective ingredients, and that may provide you with long-lasting anxiety relief.

Passion flower, an ingredient that is often used in natural medicine, alleviates hyperactivity, anxiety, insomnia, nervous tension — and is even sometimes used to treat Parkinson’s Disease. Passion flower soothes and calms and can lower high blood pressure.

Lemon balm is a general restorative for the nervous system, can reduce blood pressure and also calm the digestive system.

Lavender is an excellent anxiety treatment and one of the best natural panic attack treatments. Lavender is a general tonic for the nervous system and a natural relaxant.

Valerian is a popular natural ingredient that can be used as a sedative and a painkiller. It is often effectively employed as a treatment for anxiety and for insomnia, as well.

You may find that with psychotherapy, cognitive-behavioral therapy, relaxation exercises or support groups, or some combination of all of them, you do not need any medication. But if you do decide to explore the option of medication, natural treatments for anxiety can provide you with safe, effective results, without the risk of side effects that prescription medications pose. Natural medications are becoming increasingly popular as awareness of them grows, and you might find that they are the right treatment for you as well.

Laughter is a tranquilizer with no side effects. – Arnold Glasow

Even if there is nothing to laugh about, laugh on credit. – Author unknown

Laughter is an instant vacation. - Milton Berle

Laughter is the corrective force which prevents us from becoming cranks. – Henri Bergson

Laughter is the shock absorber that eases the blows of life. – Author unknown

A man isn’t poor if he can still laugh. - Raymond Hitchcock

Laughter is the shortest distance between two people. – Victor Borge

With the fearful strain that is on me night and day, if I did not laugh I should die. – Abraham Lincoln

Laughter is the sun that drives winter from the human face. – Victor Hugo

He who laughs, lasts! - Mary Pettibone Poole

Laughter provides physiological, psychological and spiritual benefits you probably never realized! Laughter:

• Increases antibodies in saliva that combat upper respiratory infections
• Decreases serum cortisol, thus providing an antidote for the harmful effects of stress
• Effectively busts depression
• Secretes an enzyme that protects the stomach from forming ulcers
• Conditions the abdominal muscles
• Relaxes muscles throughout the body
• Aids in reducing symptoms of neuralgia and rheumatism
• Improves ventilation, thus helping reduce chronic respiratory conditions
• Reduces blood sugar levels
• Reduces blood pressure and heart rate
• Boosts the immune system
• Helps the body fight infections
• Releases endorphins which provide natural pain relief
• Helps more nutrients and oxygen to blood tissues
• Has positive benefits in mental functions
• Changes perspective
• Makes you feel good!
• Brings people together

Bring more humor and laughter into your life! Be healthy and happy!

Reference: Jasheway, L.A.. “Don’t get mad, get funny”. Whole Person Associates.

The common meeting point of various theories is that emotions cause a noticeable physical change in the body. These physical changes can be perceived as body sensations. For example, fear causes an increase in heartbeat and happiness induces an expansive feeling in the chest and a feeling of lightness. Your attitude towards life events and cognitive abilities largely determines your response and feeling. A positive mental attitude is a very good insurance against temperamental mood and can ensure good physical and emotional health.

A negative approach to life leads to depletion of energy. This reduces overall energy and makes you feel depressed and inactive. Positivity, on the other hand, energizes and motivates. You can help yourself to attain a positive mental attitude. This can ultimately affect your performance at work, give you overall happiness and give you a better temperament.

Idling unless you are resting with a purpose can lead to negative thoughts. There is an old saying that ‘an empty mind is a devil’s workshop’. Keep busy with physical and mental activities and rest only when you need to. While resting, try to connect with your spirituality. Inner peace comes easily with faith and ultimately leads to positive thoughts.

Writing down your thoughts is also a good idea. Make a list and then sift through it later. Try and rewrite all negative thoughts in a positive manner till it becomes a habit. Avoid using no, don’t, and cannot as much as you can. Be rewriting your negative thoughts, you will actually train your mind to think more positively.

Love transforms us all. The habit of showing love and expressing it has been lost in the rat race. Absence of love is one of the basic causes of depression, anxiety and anger. Love others unconditionally and allow yourself to be loved.

Nothing elevates mood better than laughter. Watch comedy shows regularly or simply act silly to make yourself laugh. Join a laughter club. It is good breathing and facial exercise too and helps to elevate spirits.

Lack of proper communication often leads to bad blood, even among friends. Make sure that you do not make statements frivolously without thinking of the impact it may have on the other person. Avoid caustic remarks.

Carrying emotional baggage is sure to make you retain negativity. Forget and forgive is the best way to move forward in life. The past has happened and gone forever. Focus on the present and the goodness that lies within you.

Help others and you will find that it gives rise to a lot of positive thoughts. Help a blind man cross the road and see the amount of happiness it gives you.

If you find your thoughts wandering try to change the environment and go for a walk or meet friend. Wandering thoughts are more likely to focus on the negative. Changing the environment lets you divert your attention to better and positive things.

- Anxiety or excessive worry
- Panic, fear and phobias
- Pessimism
- A tense state of mind accompanied by irritation and impatience
- Obsession
- Suicidal tendency
- Repetitive thoughts
- Low self esteem
- Emotional behaviors like anger and aggression
- Insomnia or light sleep
- Craving for sugar
- Post menstrual syndrome
- Chronic pain
- Abhorrence of dark weather

Low serotonin levels may be caused due to genetic variations in alleles or due to acquired reasons. Two examples of genetic variations are worth mention here. Infants that are born with abnormal structure of serotonergic neurons are more vulnerable to SIDS (Sudden Infant Death Syndrome) and serial killers are known to have constant low levels of serotonin.

Diet plays a crucial role in maintaining serotonin levels and a diet rich in  like walnuts, mushrooms, fruits and vegetables helps keep the requisite levels in place. Chicken and turkey are rich in Vitamin B6, which plays a vital role in the production of serotonin. However, there are other factors that may cause serotonin deficiency in the body. Among other, acquired reasons include the following:

- Stress
- Over exposure to plastics and chemicals
- Lack of exposure to sunlight
- Deficiency of serotonin precursors like tryptophan
- Niacin deficiency as well as deficiency of other vitamins, minerals, and calcium
- Insulin resistance
- Progesterone deficinecy
- Dimished flow of blood to the brain
- Excessive use of antidepressants

Serotonin stored in platelets also behaves as a vasoconstrictor and prevents bleeding to aid in the healing process. Overdoses of serotonin can lead to pulmonary hypertension due to constriction of the pulmonary vessels. Serotonin may by itself cause the development of excess fibrous connective tissue in the heart when eaten in large quantities in diet.

A condition called serotonin syndrome is caused by extremely high levels of the neurotransmitter. It is practically not possible to reach an overdose through a single antidepressant but a combination of drugs like SSRI (Selective Serotonin Reuptake Inhibitors) and MAOI (Monoamine Oxidase Inhibitors) can result in an overdose.

Serotonin levels can be brought to the desired levels by synthesized serotonin derived from its precursor, the amino acid tryptophan. But it is always better if medication can be avoided. Although the effect of diet on emotion is short lived, steady serotonin levels can be maintained by effective management of diet by regular consumption of foods containing serotonin.

Source: Native Remedies