Anxiety &

  Sleep


How to relieve anxiety-related pain?

What's the current state of research?

In practical terms

Chest pain

The anxiety attack

If sleep is disturbed



Anxiety, stress

This page about depression, invited us to look at an ordeal from a radically different angle. But in the meantime...

 how to relieve
 its painful physical effects?

What does research have to say in this area?

When INSERM (French Institute of Health and Medical Research) classified the manifestations of depression, many researchers were surprised at their similarity to the brain's reaction to a viral attack.

 « We found that this set of symptoms also occurred during an inflammatory episode. They correspond to what we call 'sickness behaviour', a normal response to an infectious state (flu, meningitis...), with psychomotor slowing, great fatigue, reduced interest in the environment, a withdrawal into oneself... »
(Dr. Robert Dantzer)

So why not try anti-inflammatories?

 « In 2019, researchers from Wuhan University, China, reviewed 30 studies involving 1610 patients that investigated the effects of anti-inflammatories on symptoms of depression. Their findings, published in the Journal of Neurology, show that aspirin or ibuprofen was 2.5 times more effective than antidepressant treatments.

 « Other anti-inflammatories like statins (lower cholesterol) and omega-3 fatty acids
☆Magnesium is also found in oily fish (sardines, mackerel), oleaginous fruits (Brazil nuts, almonds, peanuts, hazelnuts), cereals (wheat germ, buckwheat, oats, wholemeal bread, etc.)also fight depression.

 « The Magnesium (same sources as omega-3 fatty acids) is a naturally derived alternative to ketamine☆ « This drug, of recent discovery, is prescribed under medical supervision. It represents an unprecedented path in the search for new therapies against depression. ». This probably explains why magnesium deficiency increases the risk of depression or anxiety. »
( Press Releases )

...and why we are drawn to chocolate when we are not well .

 In practical terms

What relieved me:

 ▪ Anti-inflammatories would provide an answer to depression??

Noting by chance that the anti-inflammatory that I was taking for my sciatica relieved my anxieties, I was very surprised to find confirmation of this in the publications of research institutes (Cf. above).

 ▪
Digestive and stomach-protecting potion.

 Pour 20cl of water into a small bottle :
  * two teespoons of superfine clay
☆
Clay is the result of the very fine-textured breakdown of rocks in the earth's crust. A process that has taken place over millennia in such a way that matter has become loaded with minerals: iron, magnesium, calcium, copper, sodium, potassium, etc. [ https://france-pilates.com ]
Superfine green clay (sun-dried if possible) can be found in pharmacies.
The antimicrobial activity of natural clay was presented on April 6, 2008 during the 235th National Meeting of the American Chemical Society.


  * a teaspoon of baking soda.

Shake, let stand at least 1 hour, it's ready.
Whenever you feel anxious (day or night), take a sip of this drink.
It will protect you from an ulcer, bad breath and relax you a little.

But it will not take away the anxiety, the « bar in the chest » (chest pain).

Chest pain :

 « This phenomenon is often caused by the physiological effects of stress. Tension keeps the rib muscles semi-contracted.
 => they must therefore be relaxed.
 Let's see the opinions concerning the essential oils that we can breathe (moderately☆« When we breathes an essential oil, its action on the respiratory tract is instantaneous. Clinical expertise confirms this.
 A perfume is a concentrate of Volatile Organic Compounds in suspension. By inhalation, these compounds can be deposited on the respiratory mucous membranes. »
) :

Camphor rosemary
 « According to several studies, rosemary has been shown to be an effective natural remedy to combat stress and anxiety. This medicinal plant, known since antiquity for its calming properties, has been scientifically validated for its beneficial action on emotional balance.
 In fact, the bioactive compounds present in rosemary, such as camphor and eucalyptol, have calming and relaxing properties. These substances interact with the central nervous system and help regulate the body's responses to stress.
 Studies have shown that inhaling rosemary essential oil can reduce levels of the stress hormone cortisol in the body. A decrease in levels of this hormone is associated with a feeling of relaxation and well-being. »

Eucalyptus radiata
 « Eucalyptus is a wonderful decongestant (clears the nose and bronchi). It relieves respiratory congestion and soothes feelings of oppression.

Scots pine
 The opinions are unanimous:

 « It’s an effective anti-stress. »
 « Anguish, anxiety, latent depression. »
 « Thanks to its richness in alpha pinene and limonene, Scots pine oil tones the vein walls and helps improve blood and lymphatic circulation. 1,8-cineole is also very active in soothing inflammation of the entire respiratory tree.
 Its indications:
 Anguish and anxiety
 Latent depression
 Physical and psychological fatigue
 Fixations (persistent ideas or thoughts)
 Nervousness and inner agitation
 Stress  »

Furthermore, it turns out that
 « Scots Pine essential oil combines well with: eucalyptus, lavender and rosemary. »

 The anxiety attack

 « An anxiety attack (or panic attack) is accompanied by chest pain. It can be caused by a climate, a stressful situation, or even trigger for no apparent reason, but most often passes after around ten minutes.

A panic attack can be distressing for those around you. As it gives the feeling of suffocation, of literally suffocating, the reaction can be violent, or at least cause disorderly agitation. »

▪ Focus on your breathing:
 « Breathe deeply, slowly, to the count of four.
 Hold for four seconds, start again. »

▪ Breathe in lavender essential oil ☆Lavender is an anxiolytic ("treats the psychological and/or somatic symptoms of anxiety").
According to an American study published in the journal Frontiers of behavioral Neurosciences,« Inhaling the smell of lavender has an anxiolytic effect as powerful as taking Valium ».
from time to time .

▪ Here is a method noted in a book and which it seems is very effective in case of anxiety, stress:

 « Get into a seated position and start breathing by inhaling hard through your nose and exhaling hard through your mouth, but open, like when you yawn. Repeat this several times. Until you have drooping shoulders. This breathing is a breath of relief and tells your body that it is safe. »

Having followed this advice with profit, I supplemented it thus:

 I breathe by thinking:

 "Benevolent forces of nature, enter me, inspire me, help me."

 (the sentence is deliberately long, to allow long inspiration)

then I exhale, with mouth wide open, with the conviction to evacuate away the dark, discouraging thoughts that are invading me, oppressing me.

The yawn that each breath triggers, helps release my tension.

 ▪
 Acupressure method :
 « If you pinch the flesh between your index finger and thumb, you will be able to relieve your temporary anxieties. Massaging this area while breathing deeply will be very effective against stress and anxiety. It is advisable to maintain the pressure for 2 to 3 minutes. »

 But when you are deeply depressed, nothing works sustainably:

 ☞  How to get out of it


If your sleep is disturbed:

 ▪ In the evening, take an infusion of a few poppy petals (if you can still find some, that's ideal).

 ▪ Take an aspirin just before going to bed. It predisposes to good sleep. If you take it effervescent, after the meal and in small doses (1/4 or 1/2 gram) it will do you no harm, even in the long term.

 ▪
« Honey is a sedative that provides restful sleep. Acting on the body as a sedative. Honey is for everyone the best remedy for insomnia: add three teaspoons of apple cider vinegar to a cup of honey, pour the mixture into a bottle that you will put near your bed. Start by taking two teaspoons of this mixture before going to bed.
 And if you happen to have muscle cramps in your leg or foot at night, this remedy will also solve the problem. »
[ Dr. Jarvis ]

▪ To go (back) to sleep, use a wooden clothes peg clamp whose inside you have filed down so that it squeezes less tightly.

Pinch one after the other the end of each of your fingers (which are micro-acupuncture points). The effect is certainly not as overwhelming as a Lexomyl, but

  1/ while you do this, you put aside your worries a bit, you stop constantly turning around
  2/ after 2-3 passes (one hand then the other) you will fall asleep.

▪ A piece of advice from Edgar Cayce to follow in the evening:
« Here is what will bring about a better sleep: dissolve a teaspoonful of pure honey in a glass of warm milk, and drink. »
 He adds this:
« Those who suffer from digestive disorders related to nerve problems, overactivity of the nerves during digestion, should be told to avoid consuming foods cooked in aluminum. »

▪ Breathe in the essential oil of lavender from time to time (keep the bottle close to you).

▪ Don't fixate on sleep !

 - Let your mind run wild and worry about your body. Let him rest; for him it's almost as good as sleeping. Relax, tell yourself that each of your limbs weighs a ton.

 - Perform this cycle 5 times: Hold your tired eyes open for 3 seconds / lower your eyelids.

 - You still can't sleep... So yes, you will be tired during the day, but you will definitely be more relaxed, so you will take things less to heart. You will have a better day.

 ...And tell yourself that you have a good chance of sleeping better next night .

▪ My wife and I tried CBD oil : it's the price that calmed us down.

▪ Finally, if it is a deep dilemma that torments you

 - Pose the problem well. Honestly, objectively, considering the other side's point of view, putting aside your scorned pride, your bruised ego. Do not see the other as an enemy anymore .

 - Leave it to your good Angel. Put yourself in a listening condition (open your mind, know that you are not on your own in this life), be sure that he will inspire you (most often in the early morning ).

 - During the day, walk!   There's no better way to clear your head and get some exercise. Go for a drive or just... park the car further away.
At noon, instead of the canteen, plan a snack... and some walking.