The present pandemic and the social, political, and financial upheaval of our instances have fueled unprecedented ranges of tension. According to the US Census Bureau, practically half of all Americans report feeling nervous, anxious, on edge, or not having the ability to cease or management worrying. Black Americans, specifically, reported elevated anxiousness within the wake of the racial unrest because of the murders of George Floyd, Ahmaud Arbery, Breonna Taylor, and others. People of each coloration and political persuasion are feeling excessive ranges of stress and emotional disturbance and are searching for anxiousness self assist assets.

We all know that the world provides us loads of good causes to really feel involved about our lives and our future. But these causes don’t essentially need to set off continual, debilitating anxiousness. In reality, the tougher issues get on the planet round us, the extra necessary it’s to discover a calm and wholesome response.

This is simpler mentioned than completed, in fact. But the excellent news is that there are lots of validated self-care methods that may allow you to reply to no matter challenges life brings you with as a lot resiliency as potential.

What is Anxiety?

Chaotic anxious thoughts swirling around a man sitting
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Anxiety issues are the commonest psychological sickness, affecting, even in the very best of instances, about one out of each 5 adults within the United States, and about one in 13 worldwide. In basic, ladies are likely to endure from anxiousness greater than males. But it might have an effect on individuals of any gender at any time of their life.

Anxiety is the thoughts and physique’s preliminary response to anxious, harmful, or unfamiliar conditions. Think of it this manner: the fight-or-flight response to menace prompts our physique, whereas the anxiousness response immobilizes it. Anxiety is a really helpful response to an unknown or stunning menace; in contrast to fight-or-flight. When you hear the twig snap, or scent the odor of a predator upon the breeze, operating away screaming might carry you to the eye of the very factor you’re hoping to keep away from. Anxiety, alternatively, makes you continue to, watchful, and quiet. It induces involuntary freezing and triggers risk-assessment behaviors. Once you’ve established that there’s a menace, its’ location, and what type it’s, you may then shift to no matter response is a extra beneficial survival technique.

Anxiety, like all physiological responses, is a helpful factor in the appropriate circumstance. In the appropriate dose, in response to the appropriate stimulus, a sure stage of tension may also help you concentrate and keep vigilant within the presence of hazard. When anxiousness turns into a continual trait fairly than a short-term state, nevertheless, issues go awry. When anxiousness infects the circuitry of your nervous system, you can begin imagining harmful situations in your atmosphere on a regular basis.

Studies inform us that 90% of the data touring between the mind and the physique goes to the mind from the physique. If a physique is sending anxiousness alerts to its mind, the mind interprets these alerts as proof of actual and current hazard. This is without doubt one of the results of trauma in an individual’s historical past; they maintain experiencing current anxiousness over occasions that occurred a very long time in the past.

Symptoms of Anxiety

Anxiety self help: Woman holding her chest
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Symptoms of tension differ from individual to individual. But the commonest ones embrace:

  • Feeling nervous, stressed, or tense
  • Having a way of impending hazard, panic, or doom
  • Having an elevated coronary heart fee
  • Tightness within the chest and bother respiration
  • Sweating or trembling
  • Feeling weak or drained
  • Trouble concentrating or fascinated with something apart from the current fear
  • Having bother sleeping
  • Experiencing gastrointestinal (GI) issues

These signs, although distressing, make sense when you think about the evolutionary goal of tension: to extend the percentages that we are going to stop or survive a shock assault. Weakness or fatigue can maintain us nonetheless; whereas an elevated coronary heart fee prepares us to run or combat. Trouble concentrating on something however the current fear retains us centered on risk-mitigation. Trouble respiration retains us quiet.

Some of the signs of tension, akin to insomnia or digestive issues, will not be the direct results of momentary anxiousness, however fairly the toll that ensues when it turns into continual.

Causes of Anxiety

Man experiencing anxiety
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There are many issues that may trigger anxiousness. And for some individuals, there are a number of causes. Some of the commonest ones might embrace:

Traumatic occasion(s)

Some body-based therapists outline trauma as an “unresolved autonomic nervous system response.” Meaning, one thing occurred to us that brought on a survival response — whether or not anxiety-induced freezing or the start of a fight-or-flight response — that wasn’t allowed to run to completion as a result of it wasn’t protected, or wasn’t potential. For instance, somebody is in a automotive crash, watches their engine burst into flames, and can’t undo their seat belt. Their pure “fight-or-flight” response is prevented. And it turns into locked within the nervous system, getting triggered by any state of affairs that reminds the individual of their immobility at that second.

Other traumatic occasions, akin to childhood abuse, equally stop a full nervous system response as a result of preventing again is bodily unimaginable. Or as a result of the kid has to depend on the abusive grownup for survival, and subsequently, should inhibit their pure intuition for self-defense.

We have a tendency to consider trauma as primarily stemming from main accidents, violence, or abuse, just like the above examples. But trauma may also be delicate — the results of a scarcity of emotional or psychological wants being met.

Stress because of an sickness or main life occasion

Overwhelmingly anxious life occasions, akin to an sickness, a monetary catastrophe, the dissolution of an in depth relationship, or a demise may set off anxiousness or an anxiousness dysfunction. Some analysis means that shut social ties can buffer a anxious occasion.

Stress buildup

Stress doesn’t need to be sudden, large, and acute to set off anxiousness. It can construct up over time, remaining low-grade in its signs till ultimately, it maxes out above a physiological threshold. Just like driving a automotive with misaligned wheels can appear “fine” till the imbalance results in injury, the continually rising “allostatic load” of the stress in our on a regular basis lives can tip over into anxiousness and anxiousness issues.

Hormonal imbalances and adjustments

Our moods and attitudes are mediated by hormones and neurotransmitters. If these are unbalanced or depleted, we’re additionally extra liable to temper issues akin to anxiousness.

Other psychological well being issues

Having one other psychological well being dysfunction akin to melancholy or schizophrenia makes it extra seemingly that an individual will even expertise anxiousness.

Having blood relations with an anxiousness dysfunction

There additionally seems to be a genetic part to anxiousness. It’s in all probability not that some individuals have particular “anxiety genes,” however fairly that some individuals are genetically or socially predisposed (by their atmosphere and, finally, their persona) to warning and risk-aversion. When triggered by life experiences, these tendencies can slip into continual anxiousness.

Drugs (together with alcohol)

Both drug abuse and withdrawal from medication can set off the signs of tension assaults. Many individuals with anxiousness additionally use medication in an try to ameliorate the signs and ultimately change into addicted, so the causal mechanism can go in each instructions.

Medical situations

Several medical situations can set off or worsen signs of tension. Heart illness, diabetes, thyroid issues, and respiratory issues can all ship alerts to the mind that “there’s danger present.” And sure uncommon tumors truly produce fight-or-flight hormones that the physique and mind interpret as excessive stress. Many of the drugs prescribed for medical situations themselves can set off anxiousness. And in some circumstances, dietary deficiencies may cause anxiousness or panic attack-like signs as effectively.

Foods that Trigger Anxiety

Anxiety self help requires avoiding sugar, simple carbs, and fried foods
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There are quite a lot of meals that may contribute to a better danger of tension. Not surprisingly, these represent a big a part of the fashionable industrialized food regimen. The worst meals for anxiousness embrace:

Refined carbohydrates & sugar

When scientists feed refined carbohydrates and sugars (suppose cookies, crackers, rolls, pastries, sweet, and so forth.) to mice, they discover elevated anxiousness responses and irritation of their brains and nervous techniques. In people, there’s sturdy proof that poor glucose regulation, with blood sugar rising and falling precipitously because of consuming refined carbohydrates and never sufficient fiber, causes the physique to enter emergency mode regularly. In essence, hypoglycemia (low blood sugar) triggers the physique to enter an aggressive stress-response.

Fried meals and trans fat

There are hyperlinks between fried meals and meals containing trans fat and elevated anxiousness and injury to the mind and nervous system. Similar to subtle sugars, fried meals ship too concentrated a supply of energy to the physique, which reduces the effectivity of digestion. Think of Lucy and Ethel in I Love Lucy making increasingly errors on the chocolate manufacturing unit because the conveyor belt velocity will increase (look it up on YouTube for those who haven’t seen it!). The extra waste the mind has to scrub up, the extra long-term injury can happen, resulting in temper alteration, cognitive decline, and, finally, dementia.

Food components, preservatives, and colorings

There are tons of of meals components deemed GRAS (“generally regarded as safe”) by the US Food & Drug Administration. But the reality is, only a few of them acquired particular person examine. And even fewer are checked out for doubtlessly dangerous interactions with others. One instance is monosodium glutamate (MSG), a typical taste enhancer that produces anxious grownup rats when injected into these rats once they’re newborns. Many synthetic colours may have an effect on temper, together with Yellow #5, some of the generally used meals colours on the planet.

Alcohol

Alcoholic drinks are intently correlated with anxiousness. The apparent connection is that alcohol, as a sedative, is usually utilized by individuals in search of non permanent reduction from anxiousness. But in the long term, alcohol abuse can create anxiousness as effectively, and enhance the frequency and severity of panic assaults.

Caffeine

Caffeine is a stimulant. And, as such, it might maintain you awake and feeling filled with vitality. It has identified mood-boosting advantages for some individuals. But for others, it might simply tip into anxiousness — particularly at excessive ranges. A 2008 examine discovered that caffeine will increase alertness by blocking a mind chemical (adenosine) that makes you are feeling drained, and by triggering the discharge of adrenaline that’s identified to extend vitality. If the quantity of caffeine is excessive sufficient, these results are stronger and may result in caffeine-induced anxiousness.

Nutrition for Anxiety

Hands holding brazil nuts: Selenium helps anxiety
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Your mind requires a continuing provide of gasoline to perform optimally — truly, to perform in any respect. That “fuel” comes from the meals you eat. And what’s within the meals makes all of the distinction. What you eat instantly impacts the construction and performance of your mind and, finally, your temper. When it involves addressing psychological well being, it’s necessary to look at “your brain on food.” It seems that the adage “you are what you eat” extends to your psychological and emotional expertise — not simply your bodily physique.

There is a demonstrated hyperlink between diet and psychological well being. Patients affected by psychological issues typically exhibit a extreme deficiency of necessary nutritional vitamins, minerals, and omega-Three fatty acids.

Some of essentially the most well-researched vitamins which might be necessary for addressing psychological well being points embrace the next:

B Vitamins

B nutritional vitamins, akin to vitamin B6, vitamin B12, and vitamin B9 (folate), are particularly necessary with regards to anxiousness. These nutritional vitamins assist produce and management mind chemical substances and affect temper and different psychological features. Vitamin B6, often known as pyridoxine, can be crucial for the formation of two neurotransmitters, serotonin and gamma-aminobutyric acid (GABA), each of which might cut back anxiousness and restore calm.

Vitamin D

Vitamin D performs a important function in optimum mind improvement and is a key ingredient within the manufacturing of the neurotransmitter dopamine, which is related to motivation, reward-seeking, and pleasure. A examine of vitamin-D poor ladies with sort 2 diabetes discovered that 16 weeks of vitamin D supplementation considerably diminished signs of tension.

Iron

Iron is important for the nerves and mind. A extreme iron deficiency in younger kids may cause irreversible cognitive injury that may result in decrease IQ and delays in improvement. Iron deficiency may trigger and exacerbate many sorts of psychiatric signs. Sometimes iron deficiency will current as anxiousness, melancholy, irritability, and even poor focus and basic restlessness. There’s a a lot greater prevalence of iron deficiency amongst kids with ADHD. And the signs can enhance with iron supplementation or consumption of iron-rich meals. However, an excessive amount of iron — particularly heme iron from animal meals — may also be an issue.

Selenium

The ingredient selenium is essential for mind well being and temper. Interventional research have proven that satisfactory selenium might enhance temper and diminish anxiousness. In one examine, researchers famous that the much less selenium examine contributors had of their common food regimen, the extra regularly they skilled episodes of tension. And selenium supplementation may assist, too. Study contributors reported much less anxiousness after 5 weeks of selenium supplementation in comparison with these contributors who given a placebo.

Zinc

A 2011 examine confirmed that folks with anxiousness had decrease ranges of zinc of their our bodies than matched controls who didn’t endure from anxiousness. In addition, the anxious group reported fewer signs after a course of supplementation with zinc and antioxidants.

Magnesium

Magnesium may play a task in regulating the nervous system to scale back signs of tension. While extra analysis is required, a 2017 meta-analysis confirmed a correlation between low magnesium ranges and elevated anxiousness, in addition to some knowledge suggesting that supplementation may assist.

Omega-Three Fatty Acids

Several research have proven that supplementation with omega-Three fatty acids can cut back signs of tension. Researchers theorize that an imbalanced ratio of omega-Three to omega-6 fatty acids (particularly getting an excessive amount of omega 6s and never sufficient omega 3s) can negatively have an effect on mind perform and may heighten the chance of a number of psychological and psychological points.

Probiotics

The jury continues to be out on whether or not probiotics may also help with anxiousness. There’s some proof explicit pressure of probiotic, Lactobacillus (L.) rhamnosus, is related to much less anxiousness. To be extra exact, the outcomes of 14 scientific trials in people had been inconclusive. But 22 animal research confirmed a transparent connection. One cause for the discrepancy is perhaps poor high quality human diets. Probiotics survive provided that they’ve sufficient prebiotics — largely fiber from crops — to feed on. So giving people probiotics and never seeing optimistic outcomes might merely imply that the probiotics died of hunger earlier than they may work.

Top Foods & Beverages for Fighting Anxiety

Anxiety self help through plant based nutrition
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Since we all know that sure vitamins are useful in stopping and even reversing anxiousness, the following apparent query is: Where do you get them from? And the reply is (drumroll please)… from meals! Here are a number of the prime meals to function if you wish to domesticate an anti-anxiety food regimen and life-style.

Nuts & Seeds

These are wealthy in magnesium, in addition to tryptophan, an amino acid that the physique converts into the neurotransmitter serotonin. Brazil nuts and sunflower seeds, specifically, are excessive in selenium.

Berries

Berries are fiber-rich. And they’re additionally antioxidant powerhouses, which may also help shield in opposition to stress and anxiousness. Evidence reveals that the antioxidant flavonoids present in blueberries and different fruit are related to a decreased danger of creating melancholy in younger adults and youngsters. Plus, simply fascinated with blueberries, blackberries, raspberries, and strawberries might even raise your temper. They’re not simply good for you; they’re fairly to have a look at too!

Tea

Green tea is a wealthy supply of the amino acid L-theanine, which has hyperlinks to decrease ranges of tension. A 2017 examine gave inexperienced tea or a placebo to a small group of scholars. The examine discovered that college students ingesting the inexperienced tea reported decrease subjective stress. Many natural teas that assist with anxiousness, and may combat stress, together with chamomile, peppermint, lavender, and passionflower.

Beans & different legumes

Both beans and legumes are nice sources of magnesium. And they’re an incredible supply of the prebiotic fibers that feed the great intestine micro organism. They’re additionally a wholesome supply of plant-based, non-heme iron.

Dark chocolate

See, there’s some excellent news right here. Dark chocolate, with minimal added sugars, can enhance temper and decrease ranges of cortisol, a stress hormone. Chocolate additionally incorporates magnesium and non-heme iron. And some varieties might embrace small quantities of B nutritional vitamins, together with vitamin B6 and B12.

Mushrooms

Several varieties of edible mushrooms can strengthen the immune system and enhance resistance to emphasize. These embrace medicinal mushrooms like reishi, lion’s mane, and cordyceps. Lion’s mane, specifically, has anti-inflammatory properties which will contribute to diminished anxiousness signs.

Adaptogens

Adaptogens are herbs and crops used to assist the physique adapt to lots of the issues of contemporary dwelling: low temper, stress, anxiousness, melancholy, and a compromised immune system. These embrace ginseng, goji berry, astragalus, ashwagandha, sure mushrooms, and others.

Leafy greens

Let’s face it, leafy greens are good for almost the whole lot. And anxiousness is not any exception. Dark greens, akin to spinach and Swiss chard, are excessive in magnesium and antioxidants, each of which can be useful in preventing anxiousness.

Asparagus

While all greens are welcome additions to a nutritious diet, asparagus, specifically, seems to have particular anti-anxiety results. The Chinese authorities truly authorised using asparagus extract as a pure meals complement to alleviate anxiousness.

Avocado

Avocados are wealthy in B nutritional vitamins, wholesome fat, and many antioxidants. The antioxidants in avocados work to eradicate oxidative stress. Although oxidative stress might naturally happen as a part of the growing older course of, continual psychological stress can exacerbate and enhance oxidative injury. So add some avocado into your food regimen to neutralize anxiousness!

Fermented meals

Fermented meals, akin to sauerkraut, tempeh, kimchi, kefir, miso, and kombucha are wealthy in probiotics and should enhance intestine well being by feeding good intestine micro organism. Believe it or not, your intestine well being performs a significant function in general well being and well-being (ever heard of the gut-brain connection?), together with psychological well being.

Anti-Anxiety Recipes

Want to work in your anxiousness self assist and get rolling along with your anti-anxiety menu? We’ve acquired you lined! Start the day with the Four-Ingredient Banana Oatmeal Breakfast Cookies alongside a Soothing Matcha Turmeric Tea for a lift in digestion and sustainable vitality. Follow that with the Ginger Carrot Edamame Noodles for lunch and the Coconut Lime Quinoa and Asparagus for dinner. End the day with a candy deal with by having fun with the antioxidant and omega-Three-rich Blueberry Chia Oat Crumble. And sleep soundly after a full day of mood-supporting and stress-relieving meals.

1. Four-Ingredient Banana Oatmeal Breakfast Cookies

Banana oatmeal cookies

Starting the day with these four-ingredient breakfast cookies will assist to put the groundwork for wholesome digestion because of the prebiotics and fiber within the oats and banana. You’re additionally getting a pleasant dose of B nutritional vitamins and zinc to assist calm any anxiousness you could be feeling. Enjoy the cookies within the morning or all through the day as a high-fiber, nutrient-dense snack!

2. Ginger Carrot Edamame Noodles

Ginger carrot edamame noodles - Anxiety self help recipe

This dish has the entire parts to optimize intestine well being (and, subsequently, temper): fiber, prebiotics, probiotics, and phytonutrients — to not point out, a number of different stress-fighting vitamins. Find probiotics and B-vitamins within the miso, protein and zinc within the edamame, gingerol (a phytonutrient) within the ginger, and adaptogenic compounds within the mushrooms. Bonus: this dish additionally tastes beautiful!

Three. Coconut Lime Quinoa and Asparagus

Coconut lime quinoa asparagus

Sure, this dish is tremendous satisfying to your style buds, however that’s not all it’s good for! It’s additionally filled with anti-anxiety vitamins. The B nutritional vitamins, iron, and zinc within the quinoa and pistachios assist to assist temper. While the fiber-rich, plant-based elements and prebiotic-rich asparagus and onions foster good intestine well being.

Four. Blueberry Chia Oat Crumble

Blueberry chia oat crumble

It’s no secret that blueberries are chock-full of antioxidants. Enjoy this enjoyable option to increase your blueberry consumption, whereas getting a hearty dose of mood-supporting omega-3s from the chia seeds. This crumble is scrumptious for breakfast, as a snack, or as a candy deal with after a meal.

5. Soothing Spiced Matcha Tea

Soothing spiced matcha tea - anxiety self help recipe

Matcha and turmeric are the superstars right here. Start your day with this Soothing Spiced Matcha Tea for a peaceful, sustainable vitality increase and a delicate sense of consciousness and focus. Give it a strive rather than a cup of espresso. And tell us the way it makes you are feeling!

Other Lifestyle Strategies for Anxiety Self Help

Anxiety self help through yoga
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Since anxiousness is characterised by fear about issues that aren’t often an actual and current menace, participating in mindfulness practices that practice your consideration on the right here and now can successfully cut back anxiousness. Consider these methods as further anxiousness assets to calm your thoughts and middle your physique within the right here and now.

Mindfulness Meditation

A 2013 examine of 93 topics discovered that eight weeks of mindfulness meditation was simpler in lowering generalized anxiousness dysfunction signs than a cognitive method to emphasize administration. Staying aware throughout signs of tension may assist mitigate them. Rather than preventing with anxiousness, mindfulness lets you simply discover the way you’re feeling and what you’re pondering with out reacting or specializing in anxious ideas.

Yoga

Yoga and different aware motion practices are confirmed methods to broaden a way of security in your physique. One examine discovered that 12 weeks of guided yoga apply diminished anxiousness (in addition to melancholy and stress) in a gaggle of 53 ladies of their 30s. A 2015 meta-analysis additionally confirmed this discovering, 17 research that discovered hatha yoga apply was an efficient remedy for anxiousness.

Spirituality

Similarly, exploring non secular practices might cut back anxiousness by rising hope and reframing private issues. For some individuals which will imply seeking to a selected faith for steering. But something that lets you safely and peacefully join with a better energy can function a way to spirituality.

Acupuncture

Acupuncture could also be as useful in treating anxiousness as cognitive behavioral remedy. And it was rated extra stress-free and fewer anxious than psychotherapy in a 2011 overview. In Chinese Medicine, utilizing acupuncture needles on particular strain factors all through the physique can settle down the central nervous system and activate the comfort response from the parasympathetic nervous system. Several research present acupuncture impacted the severity of tension and associated signs, akin to elevated coronary heart fee and panic assaults.

Exercise

Exercise of any type is tremendously useful for bodily and psychological well being. Remember, in nature, the “cure” for anxiousness — the very non permanent freezing that permits the organism to make an knowledgeable alternative within the face of sudden hazard — is to shift right into a profitable fight-or-flight technique. Going for a run, taking a spin class, or just participating in vigorous gardening or housecleaning mimics the fight-or-flight response. Engaging in train makes use of up the stress hormones launched within the anxious state and helps to revive bodily and psychological equilibrium. A 2018 meta-analysis of 15 research, together with 675 sufferers, discovered that whereas all train was efficient in opposition to anxiousness, extra vigorous train helped essentially the most.

Aromatherapy

Aromatherapy or using scents (sometimes important oils sourced from crops) has additionally confirmed itself as a great tool in coping with anxiousness. Several scientific trials from Germany confirmed that lavender oil was efficient in lowering signs of tension. Other oils that present promise embrace bergamot, lemon, chamomile, clary sage, neroli, and ylang-ylang.

Sleep

Sleep is one other two-way avenue linked to anxiousness. Poor sleep can set off anxiousness. And anxiousness can result in bedtime rumination and insomnia. Helpful approaches to bettering sleep embrace stress administration, improved consuming (each high quality and timing), cognitive behavioral remedy to determine sleep routines and create sleep triggers within the bed room, and exercising to extend the sleep drive when it’s shut-eye time.

Social Connections

Social connection is without doubt one of the most necessary buffers in opposition to psychological well being issues, together with anxiousness. Feeling linked to others can lower charges of melancholy and anxiousness. In reality, receiving hugs are scientifically confirmed to scale back detrimental moods akin to anxiousness. While not everyone seems to be a hugger (and it will not be protected to hug individuals outdoors your family due to the pandemic), you can too hug your pet, a stuffed animal, or perhaps a tree for those who really feel so inclined.

Embracing Self Help Strategies and Resources for Anxiety

woman outdoors in sunshine with eyes closed
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Anxiety can appear daunting, particularly once you’re in its grip. Some of the components that trigger it are past your management, akin to exterior occasions and your personal genetics and life historical past. But the excellent news is, your food regimen and life-style decisions can have an enormously optimistic affect, each short- and long-term.

If you’re affected by anxiousness, bear in mind, you’re not alone. There are a variety of organizations and anxiousness assets which you could lean on to make it by a troublesome time. If you’re in disaster and wish somebody to speak to instantly, you should use your mobile phone to textual content HOME to 741741 (within the US) and communicate to a disaster counselor.

The Anxiety and Depression Association of America (ADAA), Anxiety Canada, and Anxiety UK are charities and affected person advocacy teams that additionally provide anxiousness assets primarily based in your area. The ADAA additionally has coronavirus-specific anxiousness assets for those who’re struggling extra due to the pandemic. And Psychology Tools presents a coronavirus anxiousness information as effectively.

Tell us within the feedback

  • Have you ever struggled with anxiousness?
  • What’s labored for you in coping with anxiousness?
  • Are there any new self assist approaches to anxiousness you wish to strive?

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