Blog Post

Women not getting enough sleep

Women not getting enough sleep

Bettina

A recent National Sleep Foundation poll reveals that women are not getting enough sleep. According to the poll, “More than half of American women (60%) say they only get a good night´s sleep a few nights per week or less and 67% say they frequently experience a sleep problem. Additionally, 43% say that daytime sleepiness interferes with their daily activities. Women’s lack of sleep affects virtually every aspect of their time-pressed lives, leaving them late for work, stressed out, too tired for sex, and having little time for their friends.

The NSF poll revealed that working women (72%) and single working women (68%) are more likely to suffer symptoms of sleep disorders like insomnia. The report also states that 74% of stay-at-home mothers experience symptoms of insomnia at least a few nights per week; and that as many as 59% wake up feeling tired.

According to the NSF, lack of sleep is associated with poor mood and 79% of women polled report feeling stressed and anxious.

“People who have trouble sleeping often develop elaborate routines over time,” says Phil Gehrman, Ph.D., CBSM, assistant professor of psychiatry and clinical director of the Behavioral Sleep Medicine program at the University of Pennsylvania in Philadelphia. “They become very sensitive to anything they think might threaten their sleep, and one of the things that can disturb sleep is a bed partner.”

We are buried by radio and TV advertising for sleep medications, and even our own doctors are overprescribing sedatives and sleep-inducing pharmaceuticals. Sleep-inducing pharmaceutical products can cause more problems than they solve. A study commissioned by the Food and Drug Administration reported that sleep medications can cause sleepwalking, sleep-eating, and even sleep-driving. The more bizarre and dangerous behaviors are linked to sedative-hypnotic products, the class of drugs that help a person fall asleep and stay asleep. A serious consequence of pharmaceutical sleep products is allergic reactions, which on accession are serious enough to cause death.

According to Richard Gelula, the NSF´s CEO, “People who sleep well, in general, are happier and healthier.” When sleep is poor or inadequate, people feel tired or fatigued, their social and intimate relationships suffer, work productivity is negatively affected, and they make our roads more dangerous by driving while sleepy and less alert.
Concerns about feeling sleepy at the wheel are nothing to snooze at. The National Highway Traffic Safety Administration estimates that drowsiness accounts for 100,000 police-reported automobile crashes each year. An NSF report on a study by Knipling and Wang (Office of Motor Carrier Research and Standards Federal Highway Administration) showed that car accidents related to sleep deprivation resulted in more than 1,500 fatalities and 71,000 injuries per year.

There is good news for men and women alike who dream of a happy and satisfactory life in and out of the bedroom. Bettina Rasmussen, the CEO of BachFlower.com announce that at last a non-habit forming and fast-acting natural sleep aid from the makers of Bach Rescue Remedy® is available for purchase. Bach Flower has been a trusted name in natural non-addictive remedies for more than 80 years. Bach Flower Remedies have an enthusiastic following which includes Dr. Oz (Dr. Oz Show), Dr. Phil (Dr. Phil Show), Oprah Winfrey; and many public figures that live under a lot of stress, such as Selma Hayek, Emma Watson, Jennifer Anniston, Cate Blanche, Martha Stewart, and countless others.

According to Bettina Rasmussen, Bach Flower Rescue Sleep and Rescue Sleep Melts are now available at your favorite health food and nutrition stores; or can be ordered conveniently online at www.DirectlyFromNature.com or by calling 800 214 2850.

Tips for Better Sleep

Look up your Chromo Type for Sleep, people with the Dolphin Chromo Type are often suffering from Insomnia and will benefit by going to bed late and exercise early morning.

Go to bed and get up at the same time each day.

Avoid caffeine, nicotine, beer, wine, and liquor four to six hours before bedtime.

Don’t exercise within two hours of bedtime.

Don’t eat large meals within two hours of bedtime.

Don’t nap later than 3 p.m.

Sleep in a dark, quiet room that isn’t too hot or cold for you.

If you can’t fall asleep within 20 minutes, get up and do something quiet until you feel sleepy.

Wind down in the 30 minutes before bedtime by doing something relaxing, such as
reading or listening to music.

Learn more about the Bach Flower Remedies at www.BachFlower.com
Questions info@BachFlower.com

#OriginalBachFlower

Post-traumatic Stress Disorder (PTSD)

Post-traumatic Stress Disorder (PTSD)

Bettina

SYMPTOMS, TREATMENT, AND SELF-HELP

Melinda Smith, M.A., and Jeanne Segal, Ph.D., contributed to this article. Last reviewed: March 2011

After a traumatic experience, it’s normal to feel frightened, sad, anxious, and disconnected. Usually, as time passes, the upset fades and you start to enjoy life again. But sometimes the trauma you experienced is so overwhelming that you find that you can’t move on. You feel stuck with painful memories that don’t fade and a constant sense of danger.

If you went through a traumatic experience and are having trouble getting back to your regular life, reconnecting to others, and feeling safe again, you may be suffering from post-traumatic stress disorder (PTSD). When you have PTSD, it can seem like you’ll never get over what happened or feel normal again. But help is available—and you are not alone. If you are willing to seek treatment, reach out to others for support, and work on developing new coping skills, you will be able to overcome the symptoms of PTSD and move on with your life.

What is post-traumatic stress disorder (PTSD)?

Wendy’s Story

Three months ago, Wendy was in a major car accident. She sustained only minor injuries, but two friends riding in her car were killed. At first, the accident seemed like just a bad dream. Then Wendy started having nightmares about it. Now, the sights and sounds of the accident haunt her all the time.

Wendy has trouble sleeping at night, and during the day she feels irritable and on edge. She jumps whenever she hears a siren or screeching tires, and she avoids TV programs that might show a car chase or accident scene. Wendy also avoids driving whenever possible, and refuses to go anywhere near the site of the crash.

Post-traumatic stress disorder (PTSD) is a disorder that can develop following a traumatic event that threatens your safety or makes you feel helpless.

Most people associate PTSD with battle–scarred soldiers–and military combat is the most common cause in men–but any overwhelming life experience can trigger PTSD, especially if the event feels unpredictable and uncontrollable.

Post-traumatic stress disorder (PTSD) can affect those who personally experience the catastrophe, those who witness it, and those who pick up the pieces afterwards, including emergency workers and law enforcement officers. It can even occur in the friends or family members of those who went through the actual trauma.

PTSD develops differently from person to person. While the symptoms of PTSD most commonly develop in the hours or days following the traumatic event, it can sometimes take weeks, months, or even years before they appear.

Traumatic events that can lead to PTSD include:

  • War
  • Natural disasters
  • Car or plane crashes
  • Terrorist attacks
  • Sudden death of a loved one
  • Rape
  • Kidnapping
  • Assault
  • Sexual or physical abuse
  • Childhood neglect

The difference between PTSD and a normal response to trauma

The traumatic events that lead to post-traumatic stress disorder are usually so overwhelming and frightening that they would upset anyone. Following a traumatic event, almost everyone experiences at least some of the symptoms of PTSD. When your sense of safety and trust are shattered, it’s normal to feel crazy, disconnected, or numb. It’s very common to have bad dreams, feel fearful or numb, and find it difficult to stop thinking about what happened. These are normal reactions to abnormal events.

For most people, however, these symptoms are short-lived. They may last for several days or even weeks, but they gradually lift. But if you have post-traumatic stress disorder (PTSD), the symptoms don’t decrease. You don’t feel a little better each day. In fact, you may start to feel worse.

A normal response to trauma becomes PTSD when you become stuck

After a traumatic experience, the mind and the body are in shock. But as you make sense of what happened and process your emotions, you come out of it. With post-traumatic stress disorder (PTSD), however, you remain in psychological shock. Your memory of what happened and your feelings about it are disconnected. In order to move on, it’s important to face and feel your memories and emotions.

Signs and symptoms of post-traumatic stress disorder (PTSD)

The symptoms of post-traumatic stress disorder (PTSD) can arise suddenly, gradually, or come and go over time. Sometimes symptoms appear seemingly out of the blue. At other times, they are triggered by something that reminds you of the original traumatic event, such as a noise, an image, certain words, or a smell.
While everyone experiences PTSD differently, there are three main types of symptoms:

  1. Re-experiencing the traumatic event
  2. Avoiding reminders of the trauma
  3. Increased anxiety and emotional arousal

Symptoms of PTSD: Re-experiencing the traumatic event

  • Intrusive, upsetting memories of the event
  • Flashbacks (acting or feeling like the event is happening again)
  • Nightmares (either of the event or of other frightening things)
  • Feelings of intense distress when reminded of the trauma
  • Intense physical reactions to reminders of the event (e.g. pounding heart, rapid breathing, nausea, muscle tension, sweating)

Symptoms of PTSD: Avoidance and numbing

  • Avoiding activities, places, thoughts, or feelings that remind you of the trauma
  • Inability to remember important aspects of the trauma
  • Loss of interest in activities and life in general
  • Feeling detached from others and emotionally numb
  • Sense of a limited future (you don’t expect to live a normal life span, get married, have a career)

Symptoms of PTSD: Increased anxiety and emotional arousal

  • Difficulty falling or staying asleep
  • Irritability or outbursts of anger
  • Difficulty concentrating
  • Hypervigilance (on constant “red alert”)
  • Feeling jumpy and easily startled

Other common symptoms of post-traumatic stress disorder

  • Anger and irritability
  • Guilt, shame, or self-blame
  • Substance abuse
  • Feelings of mistrust and betrayal
  • Depression and hopelessness
  • Suicidal thoughts and feelings
  • Feeling alienated and alone
  • Physical aches and pains

Symptoms of PTSD in children and adolescents

In children—especially those who are very young—the symptoms of PTSD can be different than the symptoms in adults. Symptoms in children include:

  • Fear of being separated from parent
  • Losing previously-acquired skills (such as toilet training)
  • Sleep problems and nightmares without recognizable content
  • Somber, compulsive play in which themes or aspects of the trauma are repeated
  • New phobias and anxieties that seem unrelated to the trauma (such as a fear of monsters).
  • Acting out the trauma through play, stories, or drawings.
  • Aches and pains with no apparent cause
  • Irritability and aggression

Post-traumatic stress disorder (PTSD) causes and risk factors

While it’s impossible to predict who will develop PTSD in response to trauma, there are certain risk factors that increase your vulnerability.

Many risk factors revolve around the nature of the traumatic event itself. Traumatic events are more likely to cause PTSD when they involve a severe threat to your life or personal safety: the more extreme and prolonged the threat, the greater the risk of developing PTSD in response. Intentional, human-inflicted harm—such as rape, assault, and torture— also tends to be more traumatic than “acts of God” or more impersonal accidents and disasters. The extent to which the traumatic event was unexpected, uncontrollable, and inescapable also plays a role.

Other risk factors for PTSD include:

  • Previous traumatic experiences, especially in early life
  • Family history of PTSD or depression
  • History of physical or sexual abuse
  • History of substance abuse
  • History of depression, anxiety, or another mental illness
  • High level of stress in everyday life
  • Lack of support after the trauma
  • Lack of coping skills

Getting help for post-traumatic stress disorder (PTSD)

If you suspect that you or a loved one has post-traumatic stress disorder (PTSD), it’s important to seek help right away. The sooner PTSD is confronted, the easier it is to overcome. If you’re reluctant to seek help, keep in mind that PTSD is not a sign of weakness, and the only way to overcome it is to confront what happened to you and learn to accept it as a part of your past. This process is much easier with the guidance and support of an experienced therapist or doctor.

It’s only natural to want to avoid painful memories and feelings. But if you try to numb yourself and push your memories away, post-traumatic stress disorder (PTSD) will only get worse. You can’t escape your emotions completely – they emerge under stress or whenever you let down your guard – and trying to do so is exhausting. The avoidance will ultimately harm your relationships, your ability to function, and the quality of your life.

Why Should I Seek Help for PTSD?

  • Early treatment is better. Symptoms of PTSD may get worse. Dealing with them now might help stop them from getting worse in the future. Finding out more about what treatments work, where to look for help, and what kind of questions to ask can make it easier to get help and lead to better outcomes.
  • PTSD symptoms can change family life. PTSD symptoms can get in the way of your family life. You may find that you pull away from loved ones, are not able to get along with people, or that you are angry or even violent. Getting help for your PTSD can help improve your family life.
  • PTSD can be related to other health problems. PTSD symptoms can worsen physical health problems. For example, a few studies have shown a relationship between PTSD and heart trouble. By getting help for your PTSD you could also improve your physical health.

Source: National Center for PTSD

Treatment for post-traumatic stress disorder (PTSD)

Treatment for PTSD relieves symptoms by helping you deal with the trauma you’ve experienced. Rather than avoiding the trauma and any reminder of it, you’ll be encouraged in treatment to recall and process the emotions and sensations you felt during the original event. In addition to offering an outlet for emotions you’ve been bottling up, treatment for PTSD will also help restore your sense of control and reduce the powerful hold the memory of the trauma has on your life.

In treatment for PTSD, you’ll:

  • Explore your thoughts and feelings about the trauma
  • Work through feelings of guilt, self-blame, and mistrust
  • Learn how to cope with and control intrusive memories
  • Address problems PTSD has caused in your life and relationships

Types of treatments for post-traumatic stress disorder (PTSD)

  • Trauma-focused cognitive-behavioral therapy. Cognitive-behavioral therapy for PTSD and trauma involves carefully and gradually “exposing” yourself to thoughts, feelings, and situations that remind you of the trauma. Therapy also involves identifying upsetting thoughts about the traumatic event–particularly thoughts that are distorted and irrational—and replacing them with more balanced picture.
  • Family therapy. Since PTSD affects both you and those close to you, family therapy can be especially productive. Family therapy can help your loved ones understand what you’re going through. It can also help everyone in the family communicate better and work through relationship problems.
  • Medication. Medication is sometimes prescribed to people with PTSD to relieve secondary symptoms of depression or anxiety. Antidepressants such as Prozac and Zoloft are the medications most commonly used for PTSD. While antidepressants may help you feel less sad, worried, or on edge, they do not treat the causes of PTSD.
  • EMDR (Eye Movement Desensitization and Reprocessing). EMDR incorporates elements of cognitive-behavioral therapy with eye movements or other forms of rhythmic, left-right stimulation, such as hand taps or sounds. Eye movements and other bilateral forms of stimulation are thought to work by “unfreezing” the brain’s information processing system, which is interrupted in times of extreme stress, leaving only frozen emotional fragments which retain their original intensity. Once EMDR frees these fragments of the trauma, they can be integrated into a cohesive memory and processed.

Finding a therapist for post-traumatic stress disorder (PTSD)

When looking for a therapist for post-traumatic stress disorder (PTSD), seek out mental health professionals who specialize in the treatment of trauma and PTSD. You can start by asking your doctor if he or she can provide a referral, however, he or she may not know therapists with experience treating trauma. You may also want to ask other trauma survivors for recommendations, or call a local mental health clinic, psychiatric hospital, or counseling center.

Beyond credentials and experience, it’s important to find a PTSD therapist who makes you feel comfortable and safe, so there is no additional fear or anxiety about the treatment itself. Trust your gut; if a therapist doesn’t feel right, look for someone else. For therapy to work, you need to feel respected and understood.

Help for veterans with PTSD

If you’re a U.S. veteran suffering from PTSD or trauma, you can turn to your local VA hospital or Vet Center for help. Vet Centers offer free counseling to combat veterans and their families. To find out more about the resources and benefits available to you, you can also call the VA Health Benefits Service Center at 1-877-222-VETS.

Click here for a nationwide directory of facilities for veterans, including VA hospitals and Vet Centers, provided by the U.S. Department of Veterans Affairs.

Canadian veterans: visit Operational Stress Injury Social Support (OSISS) or call 1-800-883-6094 to talk to a peer who has been through similar experiences.

UK veterans: visit Combat Stress or call the 24-hour helpline 0800 138 1619.

Australian veterans: visit Veterans and Veterans Families Counselling Service (VVCS) or call 1800 011 046.

Trauma therapist referral

For help locating a trauma therapist in the U.S., treatment center, or support group in your area, contact the Sidran Traumatic Stress Institute by email or by phone at (410) 825-8888 ext. 203.

Self-help and support for post-traumatic stress disorder (PTSD)

Recovery from post-traumatic stress disorder (PTSD) is a gradual, ongoing processing. Healing doesn’t happen overnight, nor do the memories of the trauma ever disappear completely. This can make life seem difficult at times. But there are many things you can do to cope with residual symptoms and reduce your anxiety and fear.

Reach out to others for support

Post-traumatic stress disorder (PTSD) can make you feel disconnected from others. You may be tempted to withdraw from social activities and your loved ones. But it’s important to stay connected to life and the people who care about you. Support from other people is vital to your recovery from PTSD, so ask your close friends and family members for their help during this tough time.

Also consider joining a support group for survivors of the same type of trauma you went through. Support groups for post-traumatic stress disorder (PTSD) can help you feel less isolated and alone. They also provide invaluable information on how to cope with symptoms and work towards recovery. If you can’t find a support group in your area, look for an online group.

Avoid alcohol and drugs

When you’re struggling with the difficult emotions and traumatic memories, you may be tempted to self-medicate with alcohol or drugs. But while alcohol or drugs may temporarily make you feel better, they make post-traumatic stress disorder (PTSD) worse in the long run. Substance use worsens many symptoms of PTSD, including emotional numbing, social isolation, anger, and depression. It also interferes with treatment and can add to problems at home and in your relationships.

Challenge your sense of helplessness

Overcoming your sense of helplessness is key to overcoming post-traumatic stress disorder (PTSD). Trauma leaves you feeling powerless and vulnerable. It’s important to remind yourself that you have strengths and coping skills that can get you through tough times.

One of the best ways to reclaim your sense of power is by helping others: volunteer your time, give blood, reach out to a friend in need, or donate to your favorite charity. Taking positive action directly challenges the sense of helplessness that contributes to trauma.

Positive ways of coping with PTSD:

  • Learn about trauma and PTSD.
  • Join a PTSD support group
  • Practice relaxation techniques
  • Confide in a person you trust
  • Spend time with positive people
  • Avoid alcohol and drugs

Post-traumatic stress disorder (PTSD) and the family

If a loved one has post-traumatic stress disorder (PTSD), it’s essential that you take care of yourself and get extra support. PTSD can take a heavy toll on the family if you let it. It can be hard to understand why your loved one won’t open up to you – why he or she is less affectionate and more volatile. The symptoms of PTSD can also result in job loss, substance abuse, and other stressful problems.

Letting your family member’s PTSD dominate your life while ignoring your own needs is a surefire recipe for burnout. In order to take care of your loved one, you first need to take care of yourself. It’s also helpful to learn all you canabout post-traumatic stress disorder (PTSD). The more you know about the symptoms and treatment options, the better equipped you’ll be to help your loved one and keep things in perspective.

Helping a loved one with PTSD

  • Be patient and understanding. Getting better takes time, even when a person is committed to treatment for PTSD. Be patient with the pace of recovery and offer a sympathetic ear. A person with PTSD may need to talk about the traumatic event over and over again. This is part of the healing process, so avoid the temptation to tell your loved one to stop rehashing the past and move on.
  • Try to anticipate and prepare for PTSD triggers. Common triggers include anniversary dates; people or places associated with the trauma; and certain sights, sounds, or smells. If you are aware of what triggers may cause an upsetting reaction, you’ll be in a better position to offer your support and help your loved one calm down.
  • Don’t take the symptoms of PTSD personally. Common symptoms of post-traumatic stress disorder (PTSD) include emotional numbness, anger, and withdrawal. If your loved one seems distant, irritable or closed off, remember that this may not have anything to do with you or your relationship.
  • Don’t pressure your loved one into talking. It is very difficult for people with PTSD to talk about their traumatic experiences. For some, it can even make things worse. Never try to force your loved one to open up. Let the person know, however, that you’re there when and if he or she wants to talk.

____________________________________

The Bach Flower Remedies can help deal with PTSD, here are some suggestions:

Star of Bethlehem: Helps remove the trauma
Aspen: Helps when you have fears but cannot put a name to them
Mimulus: Helps when you have fears that you can put a name on
White Chestnut: Helps when you have repeated unwanted thoughts
Elm: When you feel overwhelmed and depressed
Red Chestnut: When you fear bad things might happen to your loved ones
Rock Rose: When you have frozen fears, unable to think, react, or move
Sweet Chestnut: When you need faith that everything will be okay

The Bach Flower Remedies are 100% safe and can be used by the whole family

Learn more about the Bach Flower Remedies at www.BachFlower.com
Questions info@BachFlower.com

#OriginalBachFlower

The Story of the Travelers by Dr. Edward Bach

Bettina
Water flowing over rocks
Natural Stream

The Story of the Travelers by Dr. Edward Bach

Once upon a time; and it was always once upon a time, sixteen travelers set out to journey through a forest.

At first all went well, but after they had journeyed some distance one of the number, Agrimony, began to be worried as to whether they were on the right path. Later in the afternoon as they went deeper into the shadows, Mimulus began to be afraid, afraid that they had lost the road. When the sun set and the shadows deepened and the night-noises of the forest were heard around them, Rock Rose became full of terror and was in a state of panic. In the middle of the night when all was blackness, Gorse lost all hope and said, “I can go no further; you go along, but I shall stay here as I am until death relieves my sufferings”

Oak, on the other hand, though feeling all was lost and they would never again see the sunshine said, ” I shall struggle on to the very last,” and he did in a wild way.
Scleranthus had some hope but at times he suffered so from uncertainty and indecision, first wanting to take one road and almost at once another. Clematis plodded on quietly and patiently, but caring oh so little if he fell into the last sound sleep or whether he got out of the forest. Gentian at times much cheered the party, but at others fell into a state of despondency and depression.

Others of the travelers never feared but that they would get through and in their own way wanted so much to help their companions.

Heather was very sure he knew the path and wanted all the company to take his way. Chicory had no concern about the end of the journey but was full of solicitude as to whether his followers were footsore or tired or had enough to eat. Cerato had not much confidence in his judgment and wanted to take every path to be sure they were not wrong; and meek little centaury so wanted to lighten the burden that he was ready to carry everybody’s baggage. Unfortunately for little centaury, he generally carried the burden of those most able to carry their own because they called out the loudest.

Rock Water, all afire to help, a little depressed the party because he would criticize what they were doing wrong, and yet rock water knew the way. Vervain should also have known the path well enough, but although he had become a little confused, held forth at length as to the only way out of the wood. Impatiens, too, well knew the pathway home, so well that he was impatient with those less speedy than himself. Water Violet had travelled the way before and knew the right road and yet was a little proud and a little disdainful that others did not understand. Water Violet thought them a little inferior.

And in the end they all came through the forest.

Now they go as guides to other travelers who have not made the journey before, and, because they know there is a pathway through, and because they know the darkness of the forest is bust shadows of the night, they walk as “gentlemen unafraid,” and each of the sixteen sojourners teach in their own way the lesson, the example needed.
Agrimony strides along free of all care, and jests on everything. Mimulus can know no fear; Rock Rose in the darkest moments is a picture of calm serene courage. Gorse in the blackest night tells them of the progress they will make when the sun rises in the morning. Oak stands steadfast in the strongest gale; Scleranthus walks with perfect certainty; the eyes of clematis are fixed on the journey’s end, and no difficulties or set-backs can discourage Gentian.

Heather has learnt that each traveler must walk in his own way and quietly treads in front to show it can be done. Chicory, always wanting to lend a hand, but only when asked and then so quietly. Cerato knows so well the paths that lead to nowhere, and Centaury ever seeks the weakest who find their burden heavy.
Rock Water has forgotten to accuse, he just spends all the time encouraging. Vervain no longer preaches but silently points the way. Impatiens knows no hurry but lingers amongst their hindmost to keep their pace; and Water Violet, more like an angel than a man, passes among the company like a breath of warm wind or a ray of glorious sunshine, blessing everyone.

(This article was written by Dr. Bach in 1934 when only 16 of the 38 remedies had been discovered)

What is Insomnia?

What is Insomnia?

Bettina

What Causes Insomnia?

Insomnia is a common condition in which you have trouble falling or staying asleep. This condition can range from mild to severe, depending on how often it occurs and for how long.

Insomnia can be chronic (ongoing) or acute (short-term). Chronic insomnia means having symptoms at least 3 nights a week for more than a month. Acute insomnia lasts for less time.

Some people who have insomnia may have trouble falling asleep. Other people may fall asleep easily but wake up too soon. Others may have trouble with both falling asleep and staying asleep.

As a result, insomnia may cause you to get too little sleep or have poor-quality sleep. You may not feel refreshed when you wake up.

Overview

There are two types of insomnia. The most common type is called secondary or comorbid insomnia. This type of insomnia is a symptom or side effect of some other problem.

More than 8 out of 10 people who have insomnia are believed to have secondary insomnia. Certain medical conditions, medicines, sleep disorders, and substances can cause secondary insomnia.

In contrast, primary insomnia isn’t due to a medical problem, medicines, or other substances. It is its own disorder. A number of life changes can trigger primary insomnia, including long-lasting stress and emotional upset.

Insomnia can cause excessive daytime sleepiness and a lack of energy. It also can make you feel anxious, depressed, or irritable. You may have trouble focusing on tasks, paying attention, learning, and remembering. This can prevent you from doing your best at work or school.

Insomnia also can cause other serious problems. For example, you may feel drowsy while driving, which could lead to an accident.

Outlook

Secondary insomnia often resolves or improves without treatment if you can stop its cause—especially if you can correct the problem soon after it starts. For example, if caffeine is causing your insomnia, stopping or limiting your intake of the substance may cause your insomnia to go away.

Lifestyle changes, including better sleep habits, often help relieve acute insomnia. For chronic insomnia, your doctor may recommend a type of counseling called cognitive-behavioral therapy or medicines.

Secondary Insomnia

Secondary insomnia is the symptom or side effect of another problem. This type of insomnia often is a symptom of an emotional, neurological, or other medical or sleep disorder.

Emotional disorders that can cause insomnia include depression, anxiety, and posttraumatic stress disorder. Alzheimer’s disease and Parkinson’s disease are examples of common neurological disorders that can cause insomnia.

A number of other conditions also can cause insomnia, such as:

* Conditions that cause chronic pain, such as arthritis and headache disorders
* Conditions that make it hard to breathe, such as asthma and heart failure
* An overactive thyroid
* Gastrointestinal disorders, such as heartburn
* Stroke
* Sleep disorders, such as restless legs syndrome and sleep-related breathing problems
* Menopause and hot flashes

Secondary insomnia also may be a side effect of certain medicines. For example, certain asthma medicines, such as theophylline, and some allergy and cold medicines can cause insomnia. Beta blockers also may cause the condition. These medicines are used to treat heart conditions.

Commonly used substances also may cause insomnia. Examples include caffeine and other stimulants, tobacco or other nicotine products, and alcohol or other sedatives.
Primary Insomnia

Primary insomnia isn’t a symptom or side effect of another medical condition. This type of insomnia usually occurs for periods of at least 1 month.

A number of life changes can trigger primary insomnia. It may be due to major or long-lasting stress or emotional upset. Travel or other factors, such as work schedules that disrupt your sleep routine, also may trigger primary insomnia.

Even if these issues are resolved, the insomnia may not go away. Trouble sleeping may persist because of habits formed to deal with the lack of sleep. These habits may include taking naps, worrying about sleep, and going to bed early.

The Bach Flower Remedies, Insomnia and sleeplessness

The Bach Flower Remedies can help you when you have problems sleeping or wakes up in the middle of the night unable to go back to sleep due to repeated unwanted thoughts:
The Bach Flower Remedies remove stress and worries so that the body are able to relax. When the body and mind is calm and relaxed, sleep comes naturally.

These are the Bach Flower Remedies that can help:

Impatiens: When we get irritated and impatient that sleep doesn’t come naturally. (In Rescue Remedy and Rescue Sleep)
White Chestnut: When we have repeated unwanted thoughts, that prevent our mind to be calm. (Rescue Sleep)
Star of Bethlehem: When we have experienced trauma which prevent us from sleeping. (In Rescue Remedy and Rescue Sleep)
Vervain: When we are overly excited about a project or idea that sleep is impossible.
Mimulus: When you fear going to bed and be unable to sleep.

Bach Rescue Sleep Aid
Bach Rescue Sleep Aid
What is Anxiety? What Causes Anxiety?

What is Anxiety? What Causes Anxiety?

Bettina

Anxiety is a condition that affects our entire being. It has an impact on our emotions, behavior, and can even manifest itself through physical symptoms. Anxiety can feel similar to fear, but unlike fear, we may not always know the root cause of our anxiety. Mild anxiety can be unsettling, while severe anxiety can be severely debilitating.

What causes anxiety?

Anxiety is often triggered by stress in our lives. Some of us are more vulnerable to anxiety than others, but even those who become anxious easily can learn to manage it well. We can also make ourselves anxious with “negative self-talk” – a habit of always telling ourselves the worst will happen.

How will I recognize anxiety?

As well as feeling apprehensive and worried (possibly without knowing why), you may experience some of the following physical symptoms:

  • Tense muscles
  • Trembling
  • Churning stomach
  • Nausea
  • Diarrhea
  • Headache
  • Backache
  • Heart palpitations
  • Numbness or “pins and needles” in arms, hands or legs
  • Sweating/flushing

When is the anxiety a problem?

We all become anxious from time to time. It becomes a problem when it interferes with life in the absence of a real threat or goes on too long after the danger has passed.

What if I just avoid things that make me anxious?

Avoiding situations that make you anxious might help you feel better in the short term. The trouble is the anxiety keeps returning and has a habit of spreading to other situations. This can lead to you avoiding things like shops, crowded places, lectures, or tutorials. Although avoidance makes you feel better –

  • Relief is only temporary – you may worry about what will happen next time.
  • Every time you avoid something it is harder the next time you try to face it.
  • Gradually you want to avoid more and more things.

OK, so what else can I do to feel better?

  • Learn to manage stress in your life. Keep an eye on pressures and deadlines and make a commitment to taking time out from study or work.
  • Learn a variety of relaxation techniques. Physical relaxation methods and meditation techniques really do help. We have some relaxation tapes at Student Counselling that will help you get started. Health food shops also sell a variety of relaxation tapes.
  • Look after your physical self. Eat healthily, get regular exercise and try to keep a regular sleep pattern. Avoid alcohol, cannabis, and junk food.
  • Practice deep abdominal breathing. This consists of breathing in deeply and slowly through your nose, taking the air right down to your abdomen. Visualize the air traveling right down to your abdomen and say the word “calm” to yourself as you breathe in. Then breathe out slowly and gently through your mouth. As you breathe out visualize the stress and tension leaving your body with your breath and think of the word “relax.” Deliberately let your muscles go floppy as you breathe out. Take three deep breaths at a time. If you breathe deeply for too long you may feel dizzy from the extra oxygen. You can repeat the three breaths after a short time of breathing normally.
  • Learn to replace “negative self-talk” with “coping self-talk.” When you catch yourself thinking something negative like “I can’t do this, it’s just too hard,” try to change it to something more positive, like “This is hard but I can get through it.” It can be helpful to think of “changing the tape” that runs through your mind. It is useful to make a list of the negative thoughts you often have and write a list of positive, believable thoughts to replace them.

Anxiety can be exhausting and debilitating. Don’t suffer alone for too long. It often helps to talk to a Counsellor or Psychologist, who can help you find ways to deal with stress in your life and teach you skills to manage anxiety.

Edited and Compiled by Christian Nordqvist
Original article date: 23rd April 2004
Article updated: 10th February 2009

If you have any symptoms of Anxiety, try reading about these Bach Flower Remedies:

Mimulus: Fear of anything you can put a name on: Fear of dying, being alone, spiders, losing a job, not being able to pay your bills, fear of flying, fear of a panic attack, fear of small places, etc.
Aspen: Fear of the unknown, fear that something bad is going to happen but you cannot put a name on it.
Red Chestnut: Fear that something bad is going to happen to your loved ones.
Rock Rose: Frozen fear, terror, the deer in the headlight type of fear.
Cherry Plum: Fear that you may lose control of yourself, explosive anger, the feeling you wish to hurt yourself or others.
Elm: If you feel overwhelmed, too much to do, not enough time.
White Chestnut: If you have repeated unwanted thoughts or worries.

Anxiety/Fear can be cured with the help of Bach Flower Remedies. The Bach Flower Remedies work on the emotional level, removing emotional imbalances such as depression, anxiety, jealousy, fears, trauma, self-confidence, and impatience as an example.

The Bach Flower Remedies are a safe and natural method of healing. They gently restore the balance between mind and body by casting out negative emotions, such as, fear, worry, hatred and indecision which interfere with the equilibrium of the being as a whole. The Bach Flower Remedies allow peace and happiness to return to the sufferer so that the body is free to heal itself.

You can learn more about the Bach Flower Remedies at www.BachFlower.com

Order Bach Flower Remedies at www.DirectlyFromNature.com