Ingredients:
2 apples
½ nutmeg
1 teaspoon cinnamon
Directions:
Slice apples thinly and remove seeds. Season the apples with cinnamon and nutmeg. Place them on a baking sheet and bake at 350 °F for 45 minutes or until crisp.
8. Kale Chips
Ingredients:
1 bunch kale, trimmed and dried
3 tablespoons olive oil
Pinch of salt
Directions:
Cut kale into bite-size pieces and coat them with olive oil. Season with salt and put them on a baking sheet. Bake at 350 °F for 15 minutes or until crisp.
9. Roasted Cauliflower
Ingredients:
2 cups cauliflower florets
2 cloves garlic, minced
2 teaspoons lemon juice
2 tablespoons olive oil
Pinch of salt and pepper
Directions:
Combine the florets and garlic and then coat with olive oil. Season with salt and pepper. Place florets on a baking sheet and bake at 400 °F for 15 minutes.
10. Lemon Bars
Ingredients:
1 cup gluten-free flour
1 cup sugar
2 eggs
½ cup butter
½ teaspoon baking powder
¼ cup powdered sugar
2 tablespoon lemon juice
½ teaspoon salt
Ingredients:
Combine flour, sugar, and butter. Press the mixture into a baking pan and bake at 350 °F for 20 minutes. Put the rest of the ingredients in a bowl and beat until fluffy. Pour the mixture over the baked crust and bake for another 20 minutes.
11. Milky Banana
Ingredients:
2 bananas, peeled and sliced
2 teaspoons sugar
2 tablespoons cashews, chopped
½ cup soymilk
Directions:
Put bananas in a bowl and add soymilk, cashew, and sugar. Stir well to combine.
12. Caramelized Snack Mix
Ingredients:
1 cup peanuts, roasted
1 cup popped rice
1 cup walnuts, roasted
1 cup pecans, roasted
1 cup brown sugar
¼ cup butter
Directions:
Combine sugar and butter and boil the mixture in a pan for 5 minutes. Add all the dry ingredients to the mixture and mix well. Pour the mixture on parchment paper and allow it to cool.
Conclusion
Thank you again for downloading this book!
I hope this book was able to help give you ideas on gluten-free recipes that are easy to prepare and cook. As you can see, having a gluten-free diet is not as difficult as it seems. You should just be more careful about checking the ingredients to see if they contain gluten or not.
Enjoy the recipes and be inspired to create your own gluten-free dishes!
Finally, if you enjoyed this book, then I’d like to ask you for a favor, would you be kind enough to leave a review for this book on Amazon? It’d be greatly appreciated!
Click here to leave a review for this book on Amazon!
Thank you and good luck!
Anxiety Relief
Ways to Reduce and Overcome Chronic Anxiety
I want to thank you and congratulate you for downloading the book, “Anxiety Relief: Ways to Reduce and Overcome Chronic Anxiety”.
This book contains proven steps and strategies on how to eliminate the occurrences of chronic anxiety.
Is there something bothering you? Scared of what the future holds? Everyone tells you to “Keep Calm and…” but you just can’t? You may be suffering from chronic anxiety. For those people who have been up all night worrying about various array of things, this book is for you.
This book aims to help combat chronic anxiety and all forms of worrying. Overcome chronic anxiety through these simple steps. Why worry your life away if help is available?
Thanks again for downloading this book, I hope you enjoy it!
Copyright 2015 by Valerie Wright- All rights reserved.
This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.
- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.
In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.
The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.
Respective authors own all copyrights not held by the publisher.
The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.
The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document.
Table of Contents
Getting Started: The Basics of Chronic Anxiety
1: Schedule Your Worries
2: Productive or Unproductive?
3: This Too Shall Pass
4: Uncertainty is Certain
5: Connectivity Issues
6: Meditate
7: Keep it Positive
8: Keep Moving
9: Be in the Moment
Final Recommendations
Getting Started: The Basics of Chronic Anxiety
Before you start your journey of overcoming chronic anxiety, it is important to know the basics about anxiety. Why do people feel anxious? What triggers their anxiety? Genetics, environment, disposition, and perspective are culprits for chronic anxiety.
As with most mental disorders, chronic anxiety may stem from the childhood years and early upbringing. A person’s early environment could develop a certain mindset regarding the perception of safety and security. People coming from divorced or broken homes are more susceptible to develop chronic anxiety. Reverse parenting, or a situation in which the child takes care of the parent, contributes to excessive worrying. Growing up with overprotective parents highly partake in the occurrence of anxiety.
Conversely, being nurtured in an environment where people feel safe diminishes the chances of being severely anxious. If a child felt loved and cared for, the possibility of growing up as an anxious person is highly unlikely. The strong feeling of safety instilled in the early years prevents chronic anxiety.
Anxiety arises either from various uncertainties or imminent dilemma. For most people, worrying is used as a preparation for the worst case scenario. A person may believe that worrying about something will help in avoiding bad things to happen or in providing a solution. Oftentimes, anxiety kicks in when a person finds no control to a certain thing or situation.
Regardless of the reason, it is clear that worrying one’s life away wrecks the totality of a person. Chronic anxiety affects a person’s mental health. Depression and stress are often experienced alongside chronic anxiety. A distorted image of
a person’s environment and of one’s self is brought about by excessive worrying. Additionally, the physical well-being is also highly affected. Most people with chronic anxiety experience irritable bowels, extreme fatigue, nausea, and various pains.
Why is there a need to worry? Anxiety is necessary to distinguish any kind of threat. It helps if there is an actual or imminent problem that is to be solved. However, excessive worrying is something to be, well, worried about.
If the degree to which anxiety affects people comes to the extent that life is interfered with constant worrying, then steps must be taken to combat chronic anxiety. In the following s, various techniques and ways to overcome excessive worrying will be discussed in great detail. Read on to find out how to beat anxiety.
1: Schedule Your Worries
Feeling anxious all the time will make it harder to be productive. Daily life is interrupted because of chronic anxiety. Suffering from chronic anxiety means that worries come on their own. Your worries seem to be uncontrollable. Distracting one’s self and trying to keep a positive outlook are some ways people do to stop being anxious.
But these don’t really work, do they? Yes, it may work for quite some time. But the worries don’t really disappear. As a matter of fact, suppressing anxious thoughts would only make them stronger. Trying to stop your anxious thoughts would only force your mind to be more attentive to the thought you are supposed to avoid.
However, this is not a reason to lose hope. What you can do is organize these worries in order to tackle them in a systematized manner. Rather than trying to stop your thoughts, go for a different approach. Permit your worries to penetrate your thoughts, but in a controlled and scheduled manner.
First off, set a specific time to be spent solely on worrying. This set time, the Anxiety Time, must be the same time every day – an hour would suffice. The right time must be late in the afternoon and hours before bedtime. Setting the time right before you sleep will make you feel anxious before going to bed – giving you a hard time to fall asleep. Follow this set time of worrying strictly. Take note, though, that the rest of the day must be worry-free.
Throughout the day, there is a possibility that a random thought will pop out of nowhere. Whenever such thoughts are about to sink in, list them down. This will be your Worries List. Making a Worries List will help in postponing and controlling your anxious thoughts.
Analyze your Worries List on your Anxiety Time. If those thoughts still worry you, go ahead and ponder on them. Just keep in mind that your focus on those worrying thoughts should only be within your Anxiety Time. Once the set time is over, worrying must also stop. If your thoughts do not worry you anymore, or seem insignificant to you, you can make the daily duration of the Anxiety Time shorter.
Being able to schedule your worrying is highly effective in reducing anxiety. This strategy helps in preventing the possibility of worrying the whole day. By setting an Anxiety Time, you will only have an hour or a few minutes to worry. You do not suppress the anxiety, you just postpone it. Learning to schedule worrying will help you gain more control over your anxiety issues.
2: Productive or Unproductive?
Not all worries are bad for you. In fact, there are some cases in which worrying helps in providing a solution to a dilemma. The problem lies to which worry is significant and which is just an irrational fear. There are two types of worrying thoughts: productive and unproductive anxious thoughts. Knowing which kind of worries you have aids in knowing which thought really needs worrying about.
A worry is considered as productive if it can be solved or acted upon at the time it arises, i.e. for example, worrying for an upcoming presentation or report. Will it be a success or a complete failure? While this thought is really nerve wracking for some, it can be acted upon by preparing well enough before the day of the presentation. Productive worries are easier to deal with. Once you have come up with a solution, the worrying is gone. In cases of productive worries, being able to solve them reduces the feeling of anxiety and worry.
On the other hand, unproductive worry can’t be acted upon, immediately or none at all. This kind of worry cannot be resolved, or the solution is vague. You may have read an article about cancer and who are at risk of getting it. From that moment on, you can’t keep your anxiety off. There is nothing you can do about it but to worry for the rest of your life. Unproductive worry does not give a person control over the situation leading to the worry. These kinds of worries are the reasons why people are having a hard time in putting an end to chronic anxiety.
During your Anxiety Time sort out each worry as either productive or unproductive. If it is productive, come up with a solution. If it is unproductive, let it go. How? First, keep in mind that unproductive worries are pointless. Remember this: Never worry on something you can’t act upon. If you can’t do something about it, let it go. Unproductive worries are not worth dwelling upon.
3: This Too Shall Pass
Please take a good look on this book’s title. Try to emphasize on the phrase “Overcoming Chronic Anxiety”. Why the term “overcome”? Why not “prevent” or “avoid”?
In order to become anxiety-free, chronic anxiety must be conquered – not avoided. Facing anxiety is the only way to deal with it. That is the reason why the previous s tell you to experience your anxieties. Avoidance and shunning of these thoughts are not long term solutions. Overcoming and conquering the feelings of being anxious and worried help in moving forward.
One great strategy to overcome a worrying thought is to say it out loud. Practice the following exercise. Face the mirror and say your worries out loud. Repeat it over and over again – like a mantra. Say it again and again until it loses its significance and its power over you. You may do this for a few days, but the more you practice it, the lesser time you will need for any future worries that you may have.
Another effective strategy is to make yourself uncomfortable. Do things that are way beyond your comfort zone. Open yourself to situations that make you uncomfortable. When worrying, people do not allow themselves to experience things that are new and uncertain. Chronic worriers often resort to worrying in order to avoid uneasiness. Forcing yourself to do things that provide you discomfort will make you less reliant to worrying.
If worries come, do not ignore worrying – postpone it. Postponing it does not mean that you are not avoiding your worries. You are just designating a right time to tackle them. Again, this goes back to the first about the Anxiety Time.
You can never fully conquer chronic anxiety by running away from it. Acknowledge its presence in your life and follow all the strategies stated in this book.
4: Uncertainty is Certain
This will talk about uncertainty and its relationship with chronic anxiety. Most chronic worriers experience uncertainties brought about by their unproductive worries. In order to fully overcome anxiety, learn to tolerate life’s uncertainties.
Accept that some things could not be predicted nor set in stone. Accept the possibility that not all outcomes of things can be controlled. The key to fully recognize your anxiety is the acceptance of the uncertain.
Ever heard of the saying, “The only permanent thing in the world is change”? Same thing is true with uncertainties. Every person is bound to undergo various forms of uncertainties in life. For a chronic worrier, however, uncertainty is their archenemy. Not knowing what is about to happen or the total loss of control over things are scenarios that could trigger anxiety.
Having to worry about things that you have no power over does not make it certain. Worrying on these things may give a sense of accomplishment. In reality, it does not. Worrying about uncertainty will give no solution. Rather than obsessing on trying to control things that are uncertain, divert your focus on things you can actually control. Acceptance of uncertainties is a giant leap for letting go of anxiety.
The succeeding s of this book will now discuss how to accept uncertainties. Furthermore, techniques on how to keep true to worrying only on y
our Anxiety Time are also discussed.
5: Connectivity Issues
Nope, this is not about your unreliable internet connection. This book is about chronic anxiety, remember? And please do not worry about your internet connection right now. Do that on your Anxiety Time.
This will tackle about the importance of connections and relationships with other people. How do people around you affect your anxiety issues? The company you keep determines how quickly your anxiety levels will be lowered.
There are instances wherein people around you trigger anxiety. As a matter of fact, people surrounding a chronic worrier are the most common reason for worrying. Most importantly, closer bond with other people makes you care for them. There may be times that a chronic worrier will be worried about the welfare and well-being of a loved one. This is often experienced my parents toward their children and among couples. As long as love and care is present, the constant need to worry about a person’s current state often surfaces. Additionally, any issues or changes on how we connect with these special people in our lives makes us worry. There is a lingering fear of losing those people in your life – making you feel disconnected with them.
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