Anxiety Control Eat Better not More
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About this ebook
We have all felt anxiety or worry from time to time, especially when a person has to face situations that can be stressful such as speaking in public or going to a job interview. This occurs because anxiety is a common and normal emotion of people in the face of stressful and uncertain situations and the emotion fulfills a useful function that allows us to adapt to life. This type of anxiety can get you alert, helping you be more productive and getting work done more efficiently. There are moments when anxiety, rather than being useful, becomes an obstacle to leading a normal life. This occurs when anxiety symptoms appear for no apparent reason, or the level of anxiety in an event is totally disproportionate to the real danger it poses.
It is conclusive for the diagnosis of anxiety that it generates significant discomfort or interferes with its normal life. The problem arises when several symptoms associated with anxiety cause anguish or some functional damage in the person who suffers since it affects the functioning in different areas of his life. For example, social and family relationships, work, school. Then anxiety disorder is diagnosed. The emotions present in anxiety syndromes range from straightforward nervousness to episodes of terror or panic.
When you are done reading this book, you will have gained a lifetime of experience in just a few short hours. The stories are interesting to follow, and the challenging concepts have been made easy to understand. So get ready to broaden your horizons and adjust your expectations because you are in for one hell of a ride!
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Click Buy Now With 1-Click or Buy Now to get started!
Fabian Vartez
Hi! I am a modern Mexican writer with very creative ideas; I have many experiences to tell and many stories to tell; I have had a life that has had too many ups and downs throughout my youth. Additionally, I am a very modern person, all the time, and I am reading, watching videos, series, movies of all kinds, and amazed at how wonderful technology is. I hope to see you reflected on all my knowledge and experiences throughout all my books. Soon I will be publishing more and more as time goes by. I have many finished works, but the details and final editions are missing.
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Anxiety Control Eat Better not More - Fabian Vartez
ANXIETY CONTROL: EAT BETTER, NOT MORE
ANXIETY CONTROL: EAT BETTER, NOT MORE
Introduction
Generalized anxiety disorder
Panic disorder
Obsessive-compulsive disorder
Post-traumatic stress disorder (PTSD)
Social phobia
Agoraphobia
Specific phobia
Diet high in processed foods
Omega 3 acid deficiency
Vitamin D deficiency
Vitamin B complex deficiency
Zinc, folic acid, chromium, and iron deficiencies
Iodine deficiency
Magnesium deficiency
Amino acid deficiency
Chapter One: Our Relationship With Food
We are not eating everything in a healthy way
Eat at least 5 servings of fruits and vegetables
Reduce fat intake
Reduce the consumption of salt and added sugars
Types of a bad relationship with food
If food is available
What can you do?
I eat a lot more at social gatherings
I Eat Out Of Nervousness
I'm Tired Of Dieting
I'm Eating Out Of Boredom, Anxiety or Sadness
Anxiety made me do it: Real hunger vs. emotional hunger
Differences between types of hunger:
The way we detect them in ourselves.
Flexibility when ordering food.
The sensations that we detect in our body.
The triggers that start hunger.
Feeling of satiety at the end of the intake.
How Do I Know If I'm Doing It Right?
You Must Eat Consciously
The Social Habits That Make You Eat Bad
The aftermath of not eating healthy
How to know if we are eating because of anxiety
Effects that you can suffer if you eat for anxiety
How can we improve it?
Chapter Two: Why Do I Want To Eat All The Time?
We are dealing with a low self-esteem
We are eating our emotions
Stress Eating
Eating out of sadness
Eating out of dissatisfaction
Eating excessively due to lack of affection
Overeating for Pleasure
Overeating by sabotage
Overeating as a form of punishment
Overeating out of fear
We are exceeding our self-control
We are seeing food as a reward
Our body needs energy due to a lack of rest
Chapter Three: Techniques To Calm Anxiety Eating
Bad relationship with oneself
High-stress levels
Difficulties in interpersonal relationships
Dissatisfaction with my life
Eating for anxiety and diet
Working on our self-love
Perfectionism: one of the causes of low self-esteem anxiety
Fear of failure or not being enough
A very pessimistic perception of reality
Do things that make you happy
Do sports (the most recommended because it is the most effective)
Put yourself in the hands of an expert
Identifying triggering situations
Digest Emotions
The Ballast Of The Image
Feeling Of Guilt
Joy And Curiosity
Sensations To Appreciate
The Feelings At The Table
Rest and relaxation
Irritability, frustration, anxiety
Managing our emotions
Emotional awareness
Emotional regulation
The benefits of emotional regulation
Finding better rewards
Relaxing massage
Spa facial at home
Personal training session
New workout clothes
Cooking class
New haircut
Take a day trip
Aromatherapy oils for better sleep
Getting a good night of sleep
The importance of taking benefit of the hours of sleep
The benefits of a good night's sleep, summarized
Moving our bodies
Physical exercise and effects on mental health
Psychological and biological mechanisms associated with physical exercise
Psychological mechanisms
Biological mechanisms
Being careful of what we eat
Seeking professional help
Chapter Four: Caring For What Is Inside Our Bodies
Some foods are better than others
Egg
Not all calories are the same and fattening the same
The energy you need to digest each food
Not all calories are the same
Our body and calories
The basic rules for choosing our calories:
Choose real food.
Calories are not all that count
Sugar is a formidable enemy
What is sugar?
Is sugar bad for you?
Why do we keep consuming sugar?
Am I addicted to sugar?
How to stop consuming sugar?
Dietary modifications that can help
Low carb diet
Keto diet
Benefits
Consequences of the keto diet
Just listen to your body: intuitive eating
Reject The Diets
Respect Your Own Hunger
Make Paces With Bad
Foods
Challenge The Inside Critic
Feel The Sensation Of Satiety
Experience Moments Of Pleasure
Separate Feelings From Food
Appreciate Your Body
Move And Feel Good
Value Your Health
Afterwords
Introduction
WE HAVE ALL FELT ANXIETY or worry from time to time, especially when a person has to face situations that can be stressful such as speaking in public or going to a job interview. This occurs because anxiety is a common and normal emotion of people in the face of stressful and uncertain situations and the emotion fulfills a useful function that allows us to adapt to life. This type of anxiety can get you alert, helping you be more productive and getting work done more efficiently. There are moments when anxiety, rather than being useful, becomes an obstacle to leading a normal life. This occurs when anxiety symptoms appear for no apparent reason, or the level of anxiety in an event is totally disproportionate to the real danger it poses.
It is conclusive for the diagnosis of anxiety that it generates significant discomfort or interferes with its normal life. The problem arises when several symptoms associated with anxiety cause anguish or some functional damage in the person who suffers since it affects the functioning in different areas of his life. For example, social and family relationships, work, school. Then anxiety disorder is diagnosed. The emotions present in anxiety syndromes range from straightforward nervousness to episodes of terror or panic.
AN ANXIETY DISORDER is diagnosed when a person:
● Has an extreme response (for example, a lot of fear) to a situation
● Can't control your reaction
● Alters his way of life due to anxiety (for example, does not go out, avoids talking or eating in public, etc.)
It is important to pay awareness to the symptoms to prevent the person suffering from them from having more severe attacks.
ANXIETY DISORDERS ARE very ordinary, and there are efficient treatments. With appropriate treatment, people who suffer from it can learn to better manage and control their symptoms and improve their quality of life.
THERE ARE SEVERAL TYPES of anxiety disorders, of which there are important differences. The most common are:
Generalized anxiety disorder
WE ALL WORRY ABOUT things like health, money, or family problems at one point or another. But people with GAD are extremely concerned about these and many other things, even when there is little or no reason to worry about them. They even get very anxious just dealing with everyday things. They believe that things are always going to go wrong. Sometimes worries keep people with GAD from doing daily activities.
GAD develops slowly. It often begins during adolescence or youth. Symptoms can get better or worse at different times, and they are often worse during times of stress.
This type of anxiety is described by persistent and excessive worries that become impossible to control. A person with generalized anxiety can worry about anything and suffer constant fears. It manifests with a lot of restlessness, worries, and excessive tensions that end up becoming chronic. They have trouble sleeping and are always tense and nervous. They are very fearful and commonly anticipate a disaster. Even when nothing seems to provoke your worries, they are always active. Your anxiety is more intense than the reason that justifies it. In many cases, they get irritated for no reason, they tend to feel tired and unmotivated, they have trouble concentrating, they continually suffer from muscle tension in the shoulders and neck more than in other parts of the body, they have sensations in the head, sometimes like tight, tingling and tenderness, even just from touching your hair feel pain.
It is common for the person to feel anxiety symptoms without knowing exactly why. This affects well-being and can even interfere with daily life tasks, as they have the constant feeling that something bad will happen at any moment. For example, a person with generalized anxiety may spend the whole day thinking that her partner will have a traffic accident when she is driving, so she would constantly call him to see if she is okay. This condition tends to be chronic and is more common in women, in people who have abused drugs in the past or have a family history of anxiety.
People with GAD feel anxious and worried most of the time, not just in situations that can be stressful. These worries are intense, irrational, persistent (at least half the days for a minimum period of 6 months), and interfere with normal functioning in daily life (such as work, school, friends, and family), as they are difficult to control.
People with GAD could have visited a doctor many times before discovering that they have GAD. They ask doctors to help them ease their headaches or trouble sleeping, which can be symptoms of GAD, but they don't always get the help they need right away. Doctors can take some time to make sure that a person has GAD and not another disease.
Panic disorder
IN PANIC DISORDER, a person has brief panic attacks, intense fear, and terror, often accompanied by symptoms such as tremors, agitation, confusion, dizziness, fainting, nausea, and shortness of breath. Therefore, a panic attack is when the person feels high levels of anguish and anxiety with intense, terrifying thoughts that something serious may happen.
In panic attacks, fear or discomfort occurs suddenly. With high levels in less than ten minutes, it can last for several hours. It can be caused by stress or even exercise. The specific cause is not always obvious. In addition to recurring unexpected panic attacks, a diagnosis of the panic disorder requires that such panic attacks have chronic consequences, whether it be concern about the consequences of panic episodes, persistent fear of possible future attacks, or fear to undergo significant changes in behavior related to the attacks. Often, the affected person, faced with normal changes in the heartbeat, perceives them as threatening, which leads to thinking that something is wrong with his heart or that he is about to have another panic attack. An anticipatory fear is usually associated with having another panic attack (anticipatory anxiety or fear of fear
). In some cases, a feeling of being super alert to the body's physiological functions (hypervigilance) occurs during a panic attack. Any physiologically