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Scientists have found a solution to sleepless, anxiety ridden nights. A new study revealed that yoga music has a positive impact on our mood and can help reduce the symptoms of anxiety.

There have been many nights where we spend hours tossing, turning and wishing we could just doze off peacefully.

As time whizzes by we become increasingly aware of how little sleep we’re going to get which makes us feel even more anxious.

149 people took part in the study. The participants listened to three types of music before going to bed. Firstly they listened to soothing yoga music. Secondly, they listened to pop music with steady beats and during the final session they didn’t listen to anything.

The group revealed that they felt more uplifted and at ease after listening to the yoga music. The study also found that their anxiety levels were lower too.

Speaking of the impact music has on the mind and body, study author Dr Naresh Sen explained that music has a positive impact on your heart rate

Listening to soothing music before bedtime is a cheap and easy-to-implement therapy that cannot cause harm,” he said.

Due to the small number of participants in this study, he said they want to further their research: “This is a small study, and more research is needed on the cardiovascular effects of music interventions offered by a trained music therapist."

He added: “Science may have not always agreed, but Indians have long believed in the power of various therapies other than medicines as a mode of treatment for ailments.”

We’ll certainly try out this technique to help us get a good night’s rest.
 

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We all loved Lane Kim, Rory's BFF in Gilmore Girls.

And actress Keiko Agena ahs nwo written an amazing book, No Mistakes: A Perfect Workbook for Imperfect Artists, about embracing failure and dealing with anxiety. 

Sounds like something we might need. 

Keiko told Bustle, "I love books like this, that dive into what we need to do as artists. So, I asked myself 'What do I need?' and 'What am I scared of?' Well, I’m constantly scared that I’m not good enough, or I’m not the right type of something, and that I’m a failure,"

She continued, ''it had come to a point in my career where, even though I had been acting for a while, I was –  and still am to some extent – fearful of speaking out. Even though I’m older now, I always defer. My comfort zone is to defer to other people that know better. But at this age that I’m coming into, it was a question of ‘Well, if I don’t start to feel comfortable speaking for myself and trusting my voice, then when?' If I want to do it, I’d better start now!"

Thr book is divided into ten different chapters, each dealing with different creative lessons including "Failure Is Fodder For Courage" and "Cherish Your Voice.''

Shr has been very open about the fact that writing this book wasn't planned, but rather it stemmed from a form of therapy.

She said, ''I will say that if there is one thing that I do give myself credit for, it’s that I know when there is an opportunity and I will fight hard to live up to the grandness of whatever that opportunity is. So, I think when this did start to happen, I just jumped on it. Even though I’m such a Nervous Nelly that I was like ‘It will never happen’."

We've always had a soft spot for Stars Hollow's resident punk rocker and we'll deffo be seeing what this book is all about. 

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Mental health issues are now the number one workplace illness, according to a new study, with 2 in 5 workers admitting to suffering from stress and anxiety during their career. 

The study by B&A and released by Friends First, found that mental health issues emerged as most prevalent amongst younger workers, with almost half of under 35s having taken extended sick leave (more than one week) due to stress or anxiety.  

More generally, 4 in 10 workers reported having taken extended sick leave due to an accident or illness with the resulting sick leave period being on average 14 weeks – with many workers finding themselves without income when on sick leave. 

Despite being aware of the prospect of their income being interrupted due to unexpected sick leave, 2 in 5 of those surveyed admitted to having no plan and no idea what they would do if they found themselves on sick leave with no income. 

One in two said they would dip into their 'rainy day' fund, while 2 in 5 said they would turn to family and friends for financial support 

"The research shows that mental health has the potential to impact on us all and the effects of stress and anxiety know no boundaries when it comes to age, gender or profession," Karen Gallagher, Protection Director with Friends First, said.

"It is also concerning to see that despite a strong level of awareness around the potential to be without an income in the event of extended sick leave of over one week, a large cohort of workers remain financially unprepared. 

"Income protection as a form of cover is often overlooked in the false optimism of our ‘it won’t happen to me’ attitude. 

"I would really implore income earners to think about taking steps to safeguard one of their most valuable assets, their ability to sustainably earn a living."

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In this modern world, we are obsessed with constantly being busy. We are constantly on the go and often forget to stop and take a breather.

We update our Instagram stories with snaps of our morning coffee, selfies with our dearest friends and photos from work parties and our delicious Sunday brunch.

We do our best to strive in work, constantly saying yes to new opportunities and taking on extra work to strengthen our careers.

However, as Ferris Bueller once said: “Life moves pretty fast. If you don’t stop and look around once in awhile, you could miss it.”

It’s important to remember that taking a break is acceptable. Stopping and letting yourself breathe is a necessity in this life, especially for your mental health.

Model Kendall Jenner recently admitted that she had to step back from her career for the sake of her mental health. She has worked for some of the biggest fashion brands in the world, like Givenchy, Chanel and Marc Jacobs, but despite her stellar career, the 22-year-old knew she had to take a break.

 

A post shared by Kendall (@kendalljenner) on

Kendall told Love Magazine that she cut her workload during spring/summer 2019 fashion week: “Last season I didn’t do any shows. Just ‘cause I was working in LA and I was like ‘Oof, I can’t right now – I’m gonna go crazy. I was on the verge of a mental breakdown.”

 

A post shared by Kendall (@kendalljenner) on

Our careers may not be as glamorous as Kendall’s, but the supermodel is right. It is okay to step back from work regardless of your job title, whether you work in Topshop, the local cafe, as a trainee doctor or a budding musician.

At the end of the day, we are all human and you should never run your mental health into the ground for the sake of a few extra hours work, or in Kendall’s case a Chanel fashion show.

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Obsessed with checking Twitter, Facebook, Instagram, Tumblr, Pinterest, Snapchat and Periscope?

You could be putting your mental health at risk in the pursuit of the perfect online persona. 

A recent study from the University of Pittsburgh’s Center for Research on Media, Technology, and Health found that using multiple social media platforms may put people at increased risk of depression and anxiety.

 

A photo posted by Mor Harush (@morharush17) on

The study found that if you are a fan of just one or two platforms, you are less likely to develop symptoms of anxiety and depression than those who engage on multiple social media sites. 

"Compared to those who used 0–2 social media platforms, participants who used 7–11 social media platforms had substantially higher odds of having increased levels of both depression," says the Pittsburgh's Centre.

 

A photo posted by Oficio (@oficioo) on

If we were all being honest with ourselves, we would say that sadly, getting likes and comments on a perfectly set-up Instagram picture does give us a little buzz.

It's this feeling of false acceptance and success that people can get hooked on, and when a status or photos flops, so can our mood.

“People compare themselves to the posts they see, and then feel inadequate,” Nicole Amesbury, head of clinical development at online-therapy company Talkspace told the New York Post.

 

A photo posted by(@girlyyyygirllll) on

“Another reason is biology-based. Each time they open an app and see a positive response, they get a small amount of dopamine released in the brain."

"When someone doesn’t get enough ‘likes’ or dopamine hits, they feel the loss.”

We think we could do a Kendall Jenner and take a social media sabbatical for ourselves after hearing that. 

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Many of us are dealing with anxiety on a daily basis. 

While it can be overwhelming sometimes, several tools have been proved to help with the condition, such as mindfulness meditation, physical activity or therapy. 

Having to deal with this issue herself, Irish author and co-founder of GAFFInteriors.ie Caroline Foran has been vocal on the topic for several years and written two books about it. 

Today, the author of The Confidence Kit: Your Bullsh*t-Free Guide to Owning Your Fear took part in the launch the Bio-Kult ‘Survive Summer’ campaign. 

 

Well represented in the Dingle bookshop window #theconfidencekit #Dingle #home

A post shared by Caroline Foran (@carolineforan) on

“Anxiety is something I’ve really grappled with over the years, and among the many tools I employ to manage it, I really notice a massive difference when I look after myself from the inside out, particularly by prioritising my gut health", Caroline Foran said.

"Working in the media and promoting my books has its challenges for someone who feels fear a lot, but I always listen to my body and take breaks to recuperate when I need them. Owning and understanding my anxiety is really important to me when dealing with anxiety."

For the journalist, anxiety management starts with accepting you have an issue: “Some of my top tips for dealing with anxiety are to work with your anxiety rather than against it, take the time to figure out where it's coming from and address lifestyle factors and also equip your body with what it needs to handle stress as it comes your way”, she said.

Recent studies have shown the link between gut health and brain function, so looking after your gut health should definitely be a part of your plan if dealing with anxiety. Known to promote a healthy gut, probiotic supplements can help by providing relief for symptoms of anxiety, while improving general wellbeing.

During the event, nutritionist Eva Hill-Hamilton also shared her top tips for relieving symptoms of anxiety through your diet.

1.    Avoid sugar, stimulants and additives that aggravate anxiety and disturb sleep.

2.    Swap your coffee/tea for green tea. The antioxidant and L-theanine content in green tea can help to improve mood, while its low caffeine content helps the withdrawal symptoms.

3.    Eat in regular intervals and include protein and essential fats in every meal. The more balanced your blood sugar levels are, the more you can regulate stress hormone production.

4.    Take a multi-strain probiotic that supports the gut-brain axis. Certain strains have been identified to be able to reduce anxiety, such as Bifidobacterium longum, breve, infantis and Lactobacilli plantarum, helveticus and rhamnosus. All these strains are in the Bio-Kult Advanced multi-strain formula, designed by neurologist Dr Natasha Campbell McBride.

5.    Practice relaxation techniques such as controlled breathing, meditation and prayer to quiet a racing mind and reduce stress hormone levels.

6.    Exercise, especially in nature. Amongst its many documented physiological benefits, regular exercise elevates the mood and helps to combat anxiety disorder.

7.    Try herbal remedies to help you cope with stress and sleep problems and reduce anxiety. Lemon balm, passion flower, chamomile, holy basil, and Schisandra are but a few examples. Always check for contraindications if taking any prescription medications.

If you have been suffering from anxiety, we'd love to hear your tips for dealing with it. 

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Sometimes all you need is a little help from your friends. But when you're struggling with mental illness it can seem impossible to face the world outside your bed, never mind ask a friend for help. 

The shame and stigma attached to mental health issues doesn't exactly help either. And it seems to take high profile suicides, such as those of Kate Spade and Anthony Bourdain, for the conversation around depression and anxiety to be pushed into the spotlight. 

But there is hope, as writer Sheila O'Malley found out during her darkest days. 

Taking to Twitter to share her story, O'Malley recalls the period after the death fo her father, when she was plunges into the depths of depression. Moving to a new department, she found herself unable to unpack her boxes. 

 Her good friend David sensed that she was struggling and reached out to help. 

So on a Thursday evening, 10 of her closest friends barged into her apartment. 

Not only did they get to work unpacking her apartment, but there was no judgement for her "inability to do the simplest things". 

While she was overwhelmed and embarrassed at first, the sight of her friends turning her apartment into "Santa's workshop" made her feel loved. 

While the advice of asking for help might seem simple it's far far harded than you might think. Sometimes its not possible at all, and that's were kind friends come in. 

Be that friend. Don't ask for an invitation, it could save a loved one's life, or it could even save your own one day. 

If you've been affected by anything in this article, see here for support and information. 

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Kristen Bell has always been open about her struggle with mental health. 

Having previously spoken publicly about the depression she suffered as a teenager and the ongoing battles that followed, the actress is determined to break the stigma that surrounds the issue. 

In a new video for the Child Mind Institute, the 37-year-old shared the advice she would have given to her younger self. 

“What I would say to my younger self is don’t be fooled by this game of perfection that humans play,” she said. 

“Because Instagram and magazines and TV shows, they strive for a certain aesthetic, everything looks so beautiful, and people seem like they don’t have problems, but everyone’s human.”

She went on to stress the importance of self-love and care, even when we are at our lowest points. 

“You deserve to feel just as beautiful on the days you wear no makeup, and the days you don’t shower, and the days you feel like you’re depressed,” she said. 

“You have an obligation to take care of yourself from the inside out, because that’s how you can truly feel beautiful.”

Urging those suffering with mental health issues to seek help, Kristen assured viewers that they are never alone. 

“There are resources out there, if you’re feeling anxious, of people to talk to and doctors to interact with and there are tons of solutions out there for you,” she said. 

“You are not alone. Never feel embarrassed or ashamed about who you are.

“Never feel embarrassed or ashamed about the uniqueness that is you, because there are people out there to help and we’re all just human, and you can do it.”

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As the number of children diagnosed with anxiety has risen in recent years, so has the need for prominent figures to speak out and reduce the stigma of having anxiety.

An advocate has come forward, and he's quite unexpected. From his smooth demeanour to his quick comebacks, Ryan Reynolds always seems at ease.

However, in a recent New York Times profile, the Deadpool star revealed that he's struggled with anxiety for his entire career.

The Canadian actor is gripped with nausea and fear before every talk show appearance. This sense of dread can build up to the extent that he is convinced at the moment that he may die.

 

I own nothing in this photo. Except that gin company. @aviationgin

A post shared by Ryan Reynolds (@vancityreynolds) on

“I have anxiety, I’ve always had anxiety,” Ryan revealed, “Both in the lighthearted ‘I’m anxious about this’ kind of thing, and I’ve been to the depths of the darker end of the spectrum, which is not fun.”

His quick wit, which has made him a sensation on social media, has often been his primary form of self-protection in stressful situations.

The Definitely, Maybe star's strained relationship with his father Jim, a former police officer, partially led Ryan to develop this unconventional defence mechanism.

His father was a 'the stress dispensary in our house', Ryan noted: "I became this young skin-covered micromanager. When you stress out kids, there’s a weird paradox that happens because they’re suddenly taking on things that aren’t theirs to take on.”

Jim was also quite the character though, and introduced his son to comedy icons like Buster Keaton and Jack Benny. Through this, Ryan learned that every difficult moment has an element to it that can be made laughable.

Then, when Ryan got into his early 20s, he entered a phased that he characterises as 'unhinged'

“I was partying and just trying to make myself vanish in some way,” he admits.

Things are better these days, though. The father-of-two uses specific coping mechanisms to deal with his anxiety in a constructive way.

Often he does interviews in character as Deadpool, who is overly confident and perpetually wise-cracking (sound familiar?).

As well, the 41-year-old uses the meditation app Headspace before entering anxiety-inducing situations.

Finally, he says, “When the curtain opens, I turn on this knucklehead, and he kind of takes over and goes away again once I walk off set."

“That’s that great self-defence mechanism," Ryan reflected, "I figure if you’re going to jump off a cliff, you might as well fly.”

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We all have a lot going on – from work and college, to maintaining friendships and a social life. 

For me, it all gets a little overwhelming at the best of times, and I find myself on the brink on a panic attack at least once a week from anxiety. 

It is a real thing, and that feeling of anxiousness is one of the worst in the world. 

Everything seems to start unravelling, and all you want to do is get into bed and stay there. 

There's nothing to be ashamed of, and there are some really nice ways you can alleviate the anxiety. 

One thing I usually do to help me calm down? I listen to music. 

Seems like such a simple concept, but when I'm feeling really overwhelmed (a frequent occurrence) the sultry tones of Johnny Cash really help. 

So with that musical theme in mind, I'd like to fill you on a new study done by neuroscientists in the UK.

These lads have identified the ten tunes that will soothe you the most when feeling anxious. No, Mr Cash did not make the cut, but c'est la vie.

The study was conducted on participants who attempted to solve difficult puzzles as quickly as possible while connected to sensors.

The puzzles induced a certain level of stress, and participants listened to different songs while researchers measured brain activity as well as physiological states that included heart rate, blood pressure, and rate of breathing.

They found that listening to a song called "Weightless" actually resulted in a 65 percent reduction in participants' overall anxiety, and a 35 percent reduction in their usual physiological resting rates.

Now those are figures I can get behind.

Here are the 10 songs that the study recommended to be the best to ease anxiety:

So don't drive while listening to these, but do take advantage of them:

10. "We Can Fly," by Rue du Soleil (Café Del Mar)

9. "Canzonetta Sull'aria," by Mozart

8. "Someone Like You," by Adele

7. "Pure Shores," by All Saints

6. "Please Don't Go," by Barcelona

5. "Strawberry Swing," by Coldplay

4. "Watermark," by Enya

3. "Mellomaniac (Chill Out Mix)," by DJ Shah

2. "Electra," by Airstream

1. "Weightless," by Marconi Union

So sit back, pop in your earphones, and relax. 

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Now more than ever, people are starting to realise that none is immune to mental health issues. In fact, figures from Mental Health Ireland indicate that one in four of us is likely to experience poor mental during our lifetime, ranging from general everyday worries or low periods in your life, to more serious long-term conditions. 

Poor mental health can manifest in a variety of ways, be that anxiety, depression, bipolar, eating disorders, or a combination of one or more of the above, and the response to such conditions can differ from person to person. 

It is that broad spectrum of symptoms, signs, and often unpredictable reactions, that make it such a difficult illness to understand, and now sufferers have taken to Twitter to share the things they wish people knew about mental health

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It's no secret that a poor night's sleep can leave us feeling tired and underprepared for the day ahead, but when those feelings start to become a constant strain on our mental health, it's probably time to start prioritising a consistent sleeping routine.

New research has found that people who sleep less than eight hours a night are far more likely to suffer from anxiety and depression, due to their inability to disengage with negative thoughts and emotions.

The study, published in the Journal of Behaviour Therapy and Experimental Psychiatry, analysed 52 adults with “repeated negative thinking” (RNT).

Participants were asked about their sleeping patterns and their eye movements were monitored as they viewed a number of images.

For the purpose of the study, some images were designed to trigger an emotional response, while others were intended to produce a neutral response.

According to Science Daily, results showed that participants who reported getting a insufficient amount of sleep (eight hours or less), spent more time looking at the negative images, meaning they were unable to remove themselves from the negative thoughts that came along with them.

“We found that people in this study have some tendencies to have thoughts get stuck in their heads, and their elevated negative thinking makes it difficult for them to disengage with the negative stimuli that we exposed them to,” said study author Professor Meredith Coles from Binghamton University.

“We realised over time that this might be important – this repetitive negative thinking is relevant to several different disorders like anxiety, depression and many other things.”

Researchers now intend to carry out further studies in the hopes that one day, psychologists may be able to treat anxiety and depression by helping the patient create a better sleeping routine.

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