The Science of Anxiety (From the Anxiety and Depression Association of America ADAA)

Anxiety disorders are the most commonly diagnosed mental illness in the US.

There are several major types of anxiety disorders but the most common is generalized anxiety disorder.

Symptoms of Generalized Anxiety Disorder

• feeling nervous
• difficulty getting sleep
• worrying too much
• increased heart rate
• heavy breathing
• sweating hands

There are a lot of tips, advices, suggestions, and ways that you read online on how to fight stress but really, I think the simple and ordinary ones are more effective. 

I would like to start with having the right attitude and the right mindset.

You Can Try These When You Feel Anxious or Stressed:

1. Relax. Stop what you're doing that's making you stressed out. Forget, in the meantime, that person or thing that's causing your anxiety. 

•  Get the problem out of your mind to help clear the clutter in your head
  
  
•  Go out and get some sunshine. Sunlight causes the body to release the feel-good hormone serotonin, making you reenergized and active again
  
  
• Accept the fact that you cannot control everything.

2. Eat the kind of food that boost energy and prevent anxiety

• diet that consists of fruits, vegetables, fish, and lots of olive oil
• food rich in fiber such as black beans, oats, quinoa, berries, pears, apples, broccoli, Brussels sprouts, and almonds. Salmon, mackerel, and sardines contain omega-3 fatty acids known to protect from depression and anxiety attack. Fermented food such as yogurt, kimchi and kombucha helps maintain a healthy gut environment which helps produce the feel-good hormone serotonin.

 

5 Healthy Breakfast Recipes You Can Make in 15 Minutes (With Tools I Use Daily)

Mornings can get hectic but that doesn’t mean you have to skip breakfast. 

I’ve put together five of my favorite healthy breakfasts that take just 15 minutes or less! Each one is quick, delicious, and made easier.

🥑 Recipe 1: Avocado Toast with Egg

Why you’ll love it: High in protein and healthy fats, keeps you full for hours.
What you need:

• Whole grain bread

• 1 ripe avocado

• 1 egg

• Salt, pepper, chili flakes

⏰ Prep time: 10 minutes

🍓 Recipe 2: Greek Yogurt Parfait

Why you’ll love it: A grab-and-go breakfast packed with protein and probiotics.
What you need:

• Greek yogurt

• Fresh berries

• Honey

• Granola

⏰ Prep time: 5 minutes

🍌 Recipe 3: Banana Oat Smoothie

Why you’ll love it: Perfect for busy mornings — blend and go!
What you need:

• 1 banana

• ½ cup oats

• 1 cup milk (or almond milk)

• 1 tbsp peanut butter

⏰ Prep time: 5 minutes

🍳 Recipe 4: Veggie Egg Muffins

Why you’ll love it: Great for meal prep — bake once, eat all week.
What you need:

• Eggs

• Chopped veggies (bell peppers, spinach, onions)

• Cheese

⏰ Prep time: 15 minutes

🥣 Recipe 5: Overnight Oats

Why you’ll love it: No morning prep required — ready when you wake up.
What you need:

• Oats

• Milk

• Chia seeds

• Fruit or nuts

⏰ Prep time: 5 minutes (then chill overnight)

Healthy breakfasts don’t have to be complicated or time-consuming. With just a few simple tools and fresh ingredients, you can start every morning feeling nourished and ready to go. Try one of these recipes tomorrow and taste how easy healthy eating can be!

Easy Recipes, Breakfast Ideas, French Toast, Quick Meals, 15-Minute Recipes, Healthy Breakfasts