Anxiety And Caffeine: Frequently Asked Questions

 

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Caffeine is known to be the most popular and commonly used drug across the globe. As a matter of fact, more than 80% of the American population consumes caffeine daily. But is everybody fine with consuming caffeine? The National Institute of Mental Health reports that more than 30% of adults in the United States will have anxiety disorders. Is caffeine-related to or does it potentially cause anxiety?

Anxiety And Caffeine

There is apparently a connection between one’s mental health and caffeine consumption. This is confirmed by the DSM-5 or the Diagnostic and Statistical Manual of Mental Disorders, which the American Psychiatric Association and healthcare professionals utilize as a guide for diagnosing mental disorders. The DSM-5 has listed four caffeine-related conditions, including caffeine withdrawal, unspecified caffeine-related disorder, caffeine intoxication, and other caffeine-produced conditions such as sleep and anxiety disorders.

A study from a few years back revealed how caffeine heightened alertness by inhibiting adenosine, a brain chemical that causes you to feel fatigued while triggering the surge of adrenaline, which is a chemical that increases one’s energy. If caffeine’s level in the body is too much, these effects become stronger, leading to caffeine-produced anxiety.

There has been proof of mental benefits to consuming caffeine. Still, too much of it has also been shown to provoke anxiety symptoms, and individuals who experience social anxiety and panic disorder are particularly sensitive.

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Below are frequently asked questions and their corresponding answers about how caffeine and anxiety are associated. 

Can caffeine reduce anxiety?  

The caffeine in coffee can apparently help you concentrate and be more efficient, which leads to a reduction of your anxious feelings. When people are overwhelmed, they frequently get worried and anxious. This anxiety could result in decreased productivity in your day-to-day activities, like work or school performance.

Is caffeine bad for anxiety and depression?  

Depression and anxiety most often occur side by side, and caffeine worsens anxiety. Quitting suddenly has been shown to worsen depression. If you are a regular drinker of caffeinated products, stopping can lead to a depressed mood until your body can adjust. This could also cause other indications and symptoms like fatigue, irritability, and headaches. 

Can caffeine cause panic attacks?  

If you consume more than your usual caffeine dose in a day, it can potentially result in jitters. In individuals who are prone to experiencing anxiety, caffeine can produce a complex set of sensations, such as pounding heart, cold sweats, and a ringing sensation in the ears. All of these may lead to a full-blown panic attack. 

How long does caffeine anxiety last?  

The effects of caffeine anxiety can appear within 45 to 60 minutes and can persist for as long as 4 to 6 hours, although these are seldom dangerous. However, the effects are different from person to person because it will depend on their sensitivity, tolerance, and caffeine dose that they are used to consuming. 

What can I drink instead of coffee for anxiety?  

These are equally tasty alternatives that you can drink instead of coffee:

  • Matcha tea
  • Lemon water
  • Chicory coffee
  • Yerba Mate
  • Chai tea
  • Apple cider vinegar

Is decaf better for anxiety?  

Consuming decaffeinated coffee means decreased anxiety and enhanced sleep, which are essential for improving mental, emotional, and physical well-being. 

How can I calm my anxiety?  

You can try these simple suggestions to help calm your anxiety:

  • Spend quality time with family, friends, and yourself.
  • Maintain a healthy and balanced diet.
  • Get a sufficient amount of sleep daily.
  • Avoid too much caffeine and alcohol.
  • Practice meditation and deep breathing.
  • Be physically active regularly. 

How long does anxiety take to heal?  

Treatment success differs, although most individuals with anxiety disorders could be managed with professional mental healthcare. The benefits of cognitive-behavioral therapy are typically seen between 12 and 16 weeks. Prescription medications also have short-term and long-term options and will depend on the severity of the individual’s anxiety and other diseases that he may have. 

Can anxiety go away with time?  

The first form of anxiety disappears by itself, but the second one might not. Most individuals with anxiety disorders never completely get rid of their anxiety. Still, they can definitely learn how to manage their emotions and tremendously decrease their anxiety by going through therapy and taking medications when necessary. 

Is anxiety all in your head?

This statement is true in a way, as anxiety begins in the head. Everyone experiences some form of anxiety at some point in his or her life. It is the brain’s way of preparing us to confront danger, escape it, or deal with a stressful event.

Can anxiety be cured completely?  

Anxiety cannot be fully cured because a person’s propensity to anxiety is part of their genetic structure. This is something that no single treatment can modify or alter. This is the reason why anxiety cannot be completely cured.

What helps anxiety naturally?  

Here are simple things that you can try to help you naturally get rid of your anxiety:

  • Be physically active. Exercise is great for your mental health.
  • Quit smoking.
  • Avoid drinking too much caffeine and alcohol.
  • Get sufficient amounts of sleep daily.
  • Maintain a healthy and well-balanced diet.
  • Practicing deep breathing and meditation. 

Can I beat anxiety without medication?  

Anxiety is a monster, but it is possible to overcome your struggle without taking medications. Sometimes, getting rid of tension and worry is merely a matter of changing your thoughts, behaviors, and your lifestyle. You can begin a medication-free approach and then talk with a mental health professional if your anxiety symptoms have worsened or have not improved. 

What vitamins help with anxiety?

Some of the most common vitamins and supplements that could help relieve stress and anxiety include vitamin B, Glycine, L-theanine, and Ashwagandha. 

What deficiency causes anxiety?

Some experts suggest that being vitamin-D deficient can also lead you to experience anxiety. In a study done in 2015, individuals with reported anxiety or depression symptoms showed decreased levels of calcidiol, which is a derivative of vitamin D.

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Conclusion 

There is a connection between anxiety and caffeine consumption, and this includes caffeine-induced anxiety. However, for most individuals, consuming caffeine moderately is quite safe and may even benefit them.

On the other hand, eliminating or instantly decreasing the amount of caffeine from your diet could result in withdrawal, which can also trigger anxiety.

If you think that your anxiety has aggravated because you consumed caffeine, or if it’s making you feel more nervous or anxious, contact your doctor about it and discuss how to consume caffeine appropriately.

 

 

Sustainable Homes, Better Mental Health

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It has been a known fact that our planet has been going through a lot the past couple of years. From carbon emissions, pollution, global warming, and climate change, our planet has experienced a lot of struggles every day. So, as a race, we should be thinking about how we could best help sustain Mother Earth as best as we could.

Continue reading “Sustainable Homes, Better Mental Health”

What Watching Tiny House Nation During Quarantine Has Taught Me

I got the key to my 130-square-foot house and lot last January. I know it is small, but I have a lot of money-making plans for it, to the extent that the property can pay for its own mortgage. I intend to dress it up, make it look spacious, and then rent it to short-term guests through Airbnb. However, there is one problem: I don’t know how to turn the unit into a full house.

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I have been sitting on this idea for months now. The quarantine orders even took place, and I still hadn’t taken a single step towards my goal. Then, one day, my sister screamed for me to come downstairs because she “saw something cool.” When I reached the living room, an episode of the Tiny House Nation was playing.

Though I had never heard of the show before, I was pleasantly surprised by how the builders managed to transform a cramped container into a real home. It was complete with a living room, dining room, full bathroom, and two bedrooms, but there was plenty of legroom for everyone. At the same time, it gave me hope that I could use the same approach that they followed to my new tiny house.

Here’s what I learned while watching the Tiny House Nation.

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Bright Colors Work Like Magic

The first thing to bear in mind is that bright colors are essential for small homes. White is fantastic, but the lighter shade of any color you may like will work, too. That will give anyone the illusion that your place is bigger than it seems from the outside.

In case you are a fan of dark hues, though, that’s okay. I have seen episodes in the show where the main colors were navy blue, emerald, or dark brown. The illusion of spaciousness remains because the builders complement them with brightly colored pillows, rugs, furniture, etc.

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Imagination Is Key

Even before getting my tiny house and lot, I accepted that I wouldn’t be able to fit a ten-seater dining table or an L-shaped couch in it. If I tried, there wouldn’t be enough space for at least a twin bed. I also thought that it was impossible to invite my friends or family for a sleepover, considering I could not take all the furniture out every time they visited.

Watching the Tiny House Nation has helped me see that I can have the best of both worlds, even if I don’t have a regular-sized home. For instance, I can customize an L-shaped couch and turn it into a daybed. A center table can become a dining table or back support for another bed as well. Thanks to the show, I have even learned about murphy beds and tables, which proves that imagination is the solution to my problem.

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Leave It To The Experts

Furthermore, I have realized that I should not try to DIY this project. While there are not many of them, a few contractors specialize in tiny homes, and I can contact them for their services. They have been doing it for a while, so they must know the best ways to maximize the little space I have.

Final Thoughts

To date, the construction inside my small house has still not started. I want it to be perfect, so I have been going back and forth with the contractor to ensure that everything I ask for is in the blueprint. Besides, I don’t want to contribute to the virus’s potential spreading by asking them to work in a cramped space. Now that I already have a concrete plan, my dream of renting out the place will undoubtedly come true—thanks to Tiny House Nation.

Well-Designed Therapy Space Can Speed Up Mental Health Treatment – A Therapist Agrees

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Can you relax if your room is messy? Are you inspired to do your job in a workspace so bland? Would you travel and spend a lot of money just to see boring places? The places we see, spaces where we work and the house we go home to every night after a long day can affect the way we feel, according to a therapist.

Continue reading “Well-Designed Therapy Space Can Speed Up Mental Health Treatment – A Therapist Agrees”

Tips For Every New Architect In Town

There are many things that you need to remember now that you are already a licensed architect. Keep in mind that you have to be careful in everything you do because you already have a career. You cannot just do things without thinking twice. Always keep in mind that according to a psychologist, a person needs to find mindfulness so that he can avoid making rash decisions that can end up in significant life problems and issues.

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If you are an architect who recently obtained a license and authority to practice the profession, then this article is intended for you. We understand that you have tons of questions running in your mind. Do you know what to do next? Are you aware of the ways on how to attract clients? Is it possible for you to market yourself in this lucrative profession? What are the things that you must do and those that you have to avoid? If these inquiries bother you, then we highly recommend that you read this article from start to finish.

We aim to let every new architect in town feel more confident about the start of something beautiful. We want to show you that being an architect is a fulfilling career that can change your life for the better. Here is the list of things that you must remember:

Humility Is Key

Be nice. I know some women might not like this word, but in this context I mean: Be respectful, supportive, and willing to challenge, but not in an attacking way. — Mira Brancu, Ph.D.

The first thing that you have to remind yourself continually is the significance of staying humble at all times. No matter how amazing or excellent you are in the field, it is best if you will show everyone your humility. Take note that no one likes a show-off or someone who thinks highly of himself. You have to recognize the fact that there are other professionals out there who are as successful as you are. The truth is that others may have been more experienced and more fantastic than you do. Start your career small and let your excellent work do the talking.

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Look For Opportunity To Learn

Another thing that you must instill in your mind is the reality that learning does not end after you obtain your architectural license. Keep in mind that you have to open your mind for new knowledge. Whether you like it or not, it is a reality that some of the concepts in the field have not been taught in school. As such, do not be offended if someone corrects you whenever you do something wrong in your job. Learn from the pros or those who have been working as an architect for a long time. Instead of attacking the said individuals, consider them as a mentor who will help you build a successful career in architecture. It is not going to be easy, but it can be worth it.

 Rejection isn’t fun to deal with, but it’s a universal experience in life. — Amy Armstrong, MS, NCC, MCC, LPC

Establish Connections

Make sure that you do not show to everyone that you are aloof. As much as possible, make an effort to build your connections slowly. Dedicate some of your time to attend meetings, seminars or conventions. These are the events that can help you get in touch with other architects and even potential clients. All you need to do is to show up during the said meeting and work your way out to the crowd. Remember that most of the people you will encounter at these gatherings are strangers, which is why you have to be sensitive in every single thing that you do.

Take Care Of Clients

Furthermore, you must also remind yourself that clients must always be your number one priority. They are the ones who will build your name in the industry. Remind yourself that these individuals are not only looking for quality work from an expert in architecture. At the same time, they are searching for someone they can trust and work with seamlessly. Be sure that you are that person so that they can attest to your expertise to their friends and family members. If you do this right, you can gain several clients who can help you get up on the professional ladder.

Time frames should be set realistically, to enable you to achieve your goals whilst staying comfortable with your finances. — Gaby Pfeifer, Ph.D.

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In everything that you do, be sure that you love what you are doing. Keep your life full of passion and happiness. Never let circumstances prevent you from experiencing success. If you do all the things mentioned above, then there is a high guarantee that you can achieve ultimate success in less time. Believe that everything is possible and be committed to serving others with a purpose.

The Connection Between Architecture And Mental Well-Being

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There is sufficient evidence from history and research that architecture and one’s mental well-being are closely connected, though this fact has received so little attention for the past decades. Currently, the principles of architecture and design have changed considerably and have created a more generalized awareness of the field about physical, emotional, and mental well-being. In a study done on the Royal Institute of British Architects, there was an increasing number of people who got ill because of the negative effects of the environment, including noise, air quality, and overcrowding. The study also focused on the behaviors that make up a flourishing population, the way an environment is built that instills positive behaviors in people.

The UK government additionally formed a project that was associated with the physical and mental well-being of people living in a certain environment. Included in the project were the five methods of well-being that signify positive behaviors that relate to improved well-being.

While ‘nature’ isn’t the key, ‘nurture’—the context in which architects work, may be stymieing authentic personal and even architectural expression. — Toby Israel Ph.D.

  1. Connection. This describes the number and the quality of social interactions people make. Designing an office or a building environment that provides ample public space, in turn, creates a chance for the people in that environment to connect, further improving their well-being and widening their community.

Generally, the key qualities are the location (close to the market or school), adaptability (spaces with no assigned function that can provide impromptu activities), feeling of home (a place that is familiar and safe) and specialness (unique features, peace, and cleanliness). In summary, spaces that bring people together and where communities and friendships were established were essential to maintaining positive mental well-being.

  1. Keeping Active. Exercise, active work, and avoiding a sedentary lifestyle have all proven to decrease symptoms of mental illness. Regular cycling, walking, joining yoga and meditation classes, and running were extensively related to reducing the causes of mild to severe diseases that lead to disability and death. A design conducive for an activity usually includes access to sports centers, parks, and gyms. It is also a convenient location for home and office environments that are accessible through walking and public transport, a design characteristic that provides an added benefit to physical activity either outdoors or indoors.

Never turn your back on a wave. This is a metaphor meaning be willing to stay involved even when there are big waves coming in. Mira Brancu, Ph.D.

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  1. Continue Learning. Dreaming big dreams tend to produce bigger and better outcomes. These dreams may be influenced by one’s environment, and those who are engaged in extra-curricular activities like music, ballet, and evening classes usually achieve a better sense of well-being. The project proved that the physical environment of a house, school, or any particular building influence intellectual progress. Parameters include cleanliness, safety, good lighting, and organization. Also, factors like seating arrangement, a semi-circle classroom design.
  1. Be Mindful. Paying attention to the now and being aware of your current thoughts and feelings are traits that decrease symptoms of anxiety, depression, and stress. Open spaces that are filled with greens hard landscapes have also resulted in a higher likelihood of improved mindfulness and wellness.

Don’t fall into the trap of conducting a postmortem on your recent job application or round of interviews. It’s impossible to go back through the mental “tape” and critique every little thing you did. — Amy Armstrong, MS, NCC, MCC, LPC

  1. Offer Help And Spend For Others. These altruistic behaviors, when practiced by someone, ultimately, lead to more happiness and contentment. There is evidence that the urban community has less altruistic people compared to those from the rural community. Also, the addition of plants and flowers in a home or other type of building can also make a difference in someone’s mental well-being. A bigger scope of study involving specific neighborhoods integrating positive physical and environmental traits of space design showed a significant impact on the behavior of the residents or the people that abound the area.

Final Thoughts

Architectural designing for mental health and wellness can create many opportunities and different criteria. The technique is that these designs should be good enough to meet the health requirements and should also flexible to support one’s well-being. It is therefore important that architects create designs that encourage residents or users to practice positive behaviors not by controlling their environment but by providing suitable stimuli for positive behavioral changes to occur naturally. It is building something that would create a harmonious living environment. This can be achieved by, for example, using pleasant color, modifying floor-to-ceiling heights, or changing the style of the floor surface.

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It is among the gifts of architecture that through design, material, and space, it can affect relationships among people and the environment by which they work or live in. It affects people’s lives by either decreasing or improving their sense of wellness. Windows, walls, lighting, seat and table materials, and door size and style are some of our delights that support the five methods of well-being.

In case all the architectural planning has taken a toll on your mental health, you should get the BetterHelp app. That will allow you to talk to a licensed therapist quickly.

For Architects: How To Manage Your Finances

If there is one thing that you need to master in this life, it is the ability to manage your finances smartly. Keep in mind that poor financial decisions can lead to some serious troubles on your part. With only one wrong move, your life and of your family can change in an instant. Some entrepreneurs have already declared bankruptcy even if they are still new in the industry. Because of this, it is imperative or vital on your part to be knowledgeable about all the essential tips that can help you in financial management.

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Continue reading “For Architects: How To Manage Your Finances”

5 Things To Remember When Building A New Home

A strong attachment to the place that you live results in greater satisfaction with your home and expectations of future stability in that place. — Frank T. McAndrew Ph.D.

One of the most exciting and rewarding feelings is to plan and build a new home. Many people choose it than buying an already established structure as it gives them the chance to modify the design and details to suit their preference. A home is an extension of our body, and it plays a significant part in our overall wellness. When you are planning on building your new home, there are five things you should bear in mind to avoid dealing with stress and regret. Continue reading “5 Things To Remember When Building A New Home”