The present pandemic and the social, political, and financial upheaval of our occasions have fueled unprecedented ranges of tension. According to the US Census Bureau, almost half of all Americans report feeling nervous, anxious, on edge, or not with the ability to cease or management worrying. Black Americans, particularly, 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 on the lookout for anxiousness self assist sources.

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

This is simpler stated than completed, in fact. But the excellent news is that there are various validated self-care methods that may make it easier to reply to no matter challenges life brings you with as a lot resiliency as doable.

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 perfect of occasions, about one out of each 5 adults within the United States, and about one in 13 worldwide. In basic, girls are inclined to endure from anxiousness greater than males. But it could have an effect on folks of any gender at any time of their life.

Anxiety is the thoughts and physique’s preliminary response to annoying, harmful, or unfamiliar conditions. Think of it this fashion: the fight-or-flight response to risk prompts our physique, whereas the anxiousness response immobilizes it. Anxiety is a really helpful response to an unknown or shocking risk; not like fight-or-flight. When you hear the twig snap, or scent the odor of a predator upon the breeze, working away screaming could deliver you to the eye of the very factor you’re hoping to keep away from. Anxiety, however, makes you continue to, watchful, and quiet. It induces involuntary freezing and triggers risk-assessment behaviors. Once you’ve established that there’s a risk, its’ location, and what kind it’s, you possibly can then shift to no matter response is a extra priceless survival technique.

Anxiety, like all physiological responses, is a helpful factor in the precise circumstance. In the precise dose, in response to the precise stimulus, a sure degree of tension will help you listen and keep vigilant within the presence of hazard. When anxiousness turns into a power trait moderately than a short-term state, nonetheless, issues go awry. When anxiousness infects the circuitry of your nervous system, you can begin imagining harmful eventualities in your surroundings on a regular basis.

Studies inform us that 90% of the knowledge 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 among the results of trauma in an individual’s historical past; they preserve 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 embody:

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

These signs, although distressing, make sense when you think about the evolutionary objective of tension: to extend the percentages that we’ll forestall or survive a shock assault. Weakness or fatigue can preserve us nonetheless; whereas an elevated coronary heart price prepares us to run or struggle. Trouble concentrating on something however the current fear retains us centered on risk-mitigation. Trouble respiratory retains us quiet.

Some of the signs of tension, resembling insomnia or digestive issues, usually are not the direct results of momentary anxiousness, however moderately the toll that ensues when it turns into power.

Causes of Anxiety

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

Traumatic occasion(s)

Some body-based therapists outline trauma as an “unresolved autonomic nervous system response.” Meaning, one thing occurred to us that precipitated 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 doable. 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 particular person of their immobility at that second.

Other traumatic occasions, resembling childhood abuse, equally forestall a full nervous system response as a result of preventing again is bodily inconceivable. 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 think about trauma as primarily stemming from main accidents, violence, or abuse, just like the above examples. But trauma can be refined — the results of a scarcity of emotional or psychological wants being met.

Stress as a result of an sickness or main life occasion

Overwhelmingly annoying life occasions, resembling an sickness, a monetary catastrophe, the dissolution of an in depth relationship, or a loss of life can also set off anxiousness or an anxiousness dysfunction. Some analysis means that shut social ties can buffer a annoying occasion.

Stress buildup

Stress doesn’t should 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 susceptible to temper issues resembling anxiousness.

Other psychological well being issues

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

Having blood family members with an anxiousness dysfunction

There additionally seems to be a genetic part to anxiousness. It’s in all probability not that some folks have particular “anxiety genes,” however moderately that some persons are genetically or socially predisposed (by way of their surroundings and, in the end, their character) to warning and risk-aversion. When triggered by life experiences, these tendencies can slip into power anxiousness.

Drugs (together with alcohol)

Both drug abuse and withdrawal from medicine can set off the signs of tension assaults. Many folks with anxiousness additionally use medicine in an try and ameliorate the signs and ultimately develop 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 medicines 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 a lot of meals that may contribute to a better danger of tension. Not surprisingly, these represent a big a part of the trendy industrialized food plan. The worst meals for anxiousness embody:

Refined carbohydrates & sugar

When scientists feed refined carbohydrates and sugars (suppose cookies, crackers, rolls, pastries, sweet, and so on.) 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 as a result of consuming refined carbohydrates and never sufficient fiber, causes the physique to enter emergency mode frequently. 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 an increasing number of errors on the chocolate manufacturing facility because the conveyor belt pace will increase (look it up on YouTube in case you haven’t seen it!). The extra waste the mind has to wash up, the extra long-term injury can happen, resulting in temper alteration, cognitive decline, and, in the end, dementia.

Food components, preservatives, and colorings

There are a whole lot 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 research. 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 can also have an effect on temper, together with Yellow #5, one of the crucial generally used meals colours on this planet.

Alcohol

Alcoholic drinks are intently correlated with anxiousness. The apparent connection is that alcohol, as a sedative, is commonly utilized by folks looking for momentary aid from anxiousness. But in the long term, alcohol abuse can create anxiousness as effectively, and improve the frequency and severity of panic assaults.

Caffeine

Caffeine is a stimulant. And, as such, it could preserve you awake and feeling filled with vitality. It has recognized mood-boosting advantages for some folks. But for others, it could simply tip into anxiousness — particularly at excessive ranges. A 2008 research 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 recognized to extend vitality. If the quantity of caffeine is excessive sufficient, these results are stronger and might result in caffeine-induced anxiousness.

Nutrition for Anxiety

Hands holding brazil nuts: Selenium helps anxiety
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Your mind requires a relentless provide of gas 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 straight impacts the construction and performance of your mind and, in the end, your temper. When it involves addressing psychological well being, it’s vital 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 usually exhibit a extreme deficiency of vital nutritional vitamins, minerals, and omega-Three fatty acids.

Some of essentially the most well-researched vitamins which can be vital for addressing psychological well being points embody the next:

B Vitamins

B nutritional vitamins, resembling vitamin B6, vitamin B12, and vitamin B9 (folate), are particularly vital relating 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 also be vital for the formation of two neurotransmitters, serotonin and gamma-aminobutyric acid (GABA), each of which may scale back anxiousness and restore calm.

Vitamin D

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

Iron

Iron is critical for the nerves and mind. A extreme iron deficiency in younger youngsters may cause irreversible cognitive injury that may result in decrease IQ and delays in growth. Iron deficiency may also 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 larger prevalence of iron deficiency amongst youngsters 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 — can be an issue.

Selenium

The component selenium is essential for mind well being and temper. Interventional research have proven that satisfactory selenium could enhance temper and diminish anxiousness. In one research, researchers famous that the much less selenium research contributors had of their common food plan, 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 research 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 can also play a task in regulating the nervous system to cut 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 scale 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 might heighten the chance of a number of psychological and psychological points.

Probiotics

The jury remains to be out on whether or not probiotics will help with anxiousness. There’s some proof specific pressure of probiotic, Lactobacillus (L.) rhamnosus, is related to much less anxiousness. To be extra exact, the outcomes of 14 scientific trials in people have been inconclusive. But 22 animal research confirmed a transparent connection. One cause for the discrepancy could be poor high quality human diets. Probiotics survive provided that they’ve sufficient prebiotics — largely fiber from vegetation — to feed on. So giving people probiotics and never seeing optimistic outcomes could merely imply that the probiotics died of hunger earlier than they might 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 few of the high meals to characteristic if you wish to domesticate an anti-anxiety food plan 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, particularly, are excessive in selenium.

Berries

Berries are fiber-rich. And they’re additionally antioxidant powerhouses, which will help shield towards stress and anxiousness. Evidence exhibits 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 excited about blueberries, blackberries, raspberries, and strawberries could even carry your temper. They’re not simply good for you; they’re fairly to take 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 research gave inexperienced tea or a placebo to a small group of scholars. The research discovered that college students ingesting the inexperienced tea reported decrease subjective stress. Many natural teas that assist with anxiousness, and can also struggle stress, together with chamomile, peppermint, lavender, and passionflower.

Beans & different legumes

Both beans and legumes are nice sources of magnesium. And they’re a terrific 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 comprises magnesium and non-heme iron. And some varieties could embody small quantities of B nutritional vitamins, together with vitamin B6 and B12.

Mushrooms

Several sorts of edible mushrooms can strengthen the immune system and improve resistance to emphasize. These embody medicinal mushrooms like reishi, lion’s mane, and cordyceps. Lion’s mane, particularly, has anti-inflammatory properties that will contribute to decreased anxiousness signs.

Adaptogens

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

Leafy greens

Let’s face it, leafy greens are good for nearly every thing. And anxiousness is not any exception. Dark greens, resembling spinach and Swiss chard, are excessive in magnesium and antioxidants, each of which can be helpful in preventing anxiousness.

Asparagus

While all greens are welcome additions to a nutritious diet, asparagus, particularly, 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 plenty of antioxidants. The antioxidants in avocados work to eradicate oxidative stress. Although oxidative stress could naturally happen as a part of the growing old course of, power psychological stress can exacerbate and improve oxidative injury. So add some avocado into your food plan to neutralize anxiousness!

Fermented meals

Fermented meals, resembling 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 serious 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 together 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 due to 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 all the parts to optimize intestine well being (and, subsequently, temper): fiber, prebiotics, probiotics, and phytonutrients — to not point out, plenty 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 components 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 strategy to increase your blueberry consumption, whereas getting a healthy 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 relaxed, sustainable vitality increase and a delicate sense of consciousness and focus. Give it a strive instead of 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 normally an actual and current risk, participating in mindfulness practices that prepare your consideration on the right here and now can successfully scale back anxiousness. Consider these methods as extra anxiousness sources to calm your thoughts and heart your physique within the right here and now.

Mindfulness Meditation

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

Yoga

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

Spirituality

Similarly, exploring non secular practices could scale back anxiousness by way of rising hope and reframing private issues. For some folks that will imply trying to a selected faith for steerage. But something that means that you can 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 annoying than psychotherapy in a 2011 assessment. In Chinese Medicine, utilizing acupuncture needles on particular strain factors all through the physique can settle down the central nervous system and activate the relief response from the parasympathetic nervous system. Several research present acupuncture impacted the severity of tension and associated signs, resembling elevated coronary heart price and panic assaults.

Exercise

Exercise of any sort is tremendously helpful for bodily and psychological well being. Remember, in nature, the “cure” for anxiousness — the very momentary freezing that enables 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 towards anxiousness, extra vigorous train helped essentially the most.

Aromatherapy

Aromatherapy or using scents (usually important oils sourced from vegetation) has additionally confirmed itself as a useful gizmo in coping with anxiousness. Several scientific trials from Germany confirmed that lavender oil was efficient in decreasing signs of tension. Other oils that present promise embody bergamot, lemon, chamomile, clary sage, neroli, and ylang-ylang.

Sleep

Sleep is one other two-way road related to anxiousness. Poor sleep can set off anxiousness. And anxiousness can result in bedtime rumination and insomnia. Helpful approaches to enhancing sleep embody 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 among the most vital buffers towards psychological well being issues, together with anxiousness. Feeling related to others can lower charges of melancholy and anxiousness. In reality, receiving hugs are scientifically confirmed to cut back adverse moods resembling anxiousness. While not everyone seems to be a hugger (and it might not be protected to hug folks outdoors your family due to the pandemic), you may as well hug your pet, a stuffed animal, or perhaps a tree in case you 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 if you’re in its grip. Some of the components that trigger it are past your management, resembling exterior occasions and your personal genetics and life historical past. But the excellent news is, your food plan and life-style selections can have an enormously optimistic influence, each short- and long-term.

If you’re affected by anxiousness, keep in mind, you’re not alone. There are lots of organizations and anxiousness sources that you would be able to lean on to make it by way of a tricky time. If you’re in disaster and wish somebody to speak to instantly, you need to use your mobile phone to textual content HOME to 741741 (within the US) and converse 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 sources primarily based in your area. The ADAA additionally has coronavirus-specific anxiousness sources in case you’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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