The stress of modern life can make real relaxation an elusive dream. Yet there is no reason life has to be filled with anxiety and stress. If you take some time to learn the art of relaxation, you can easily rediscover the enjoyment in life. The secret of relaxation is a controlled state of mind. For example, you could spend a whole hour in a health spa; but, if you spend the whole time worrying about what will happen tomorrow, how can you relax?
Relaxation Techniques
1. Now is the only Time that is important – How often do we find ourselves worrying about the future? Anxiety about the future takes up a significant portion of our thoughts. But, to be honest, worrying about the future doesn’t help in any way. If you always live in the past or future you will never be able to relax. To be in a state of relaxation means living only in the present moment.
2. Your environment Matters – Where you spend time has a subtle influence over your state of mind. Consciously we may not be always aware of this; however, you will notice that in some rooms it’s easier to relax and be at peace. Look at your room; if you see piles of clutter these will act as constant reminders of things you need to do.
These constant subconscious reminders are a heavy weight on the mind. If you tidy up the room and create a pleasant environment, it will make a big difference to your state of mind and enable you to relax. Don’t be reluctant to spend a bit of money on things like air-freshners and flowers. Spend time tidying up your living/work environment. Its essential to relaxation and will also make you more productive.
3. Meditation – During meditation we actively make time to silence the mind and bring to the fore a real feeling of relaxation. Meditation helps because we learn to control the relentless flow of thoughts. During meditation, the aim is to keep the mind still; this brings clarity and inner peace. This is the best type of relaxation because we become free from the relentless worries and anxieties of our own making. Find time to meditate for 10 or 15 minutes each day; through meditation we can easily detach ourselves from the pressures of the world.
4. Productivity not Procrastination – Relaxation doesn’t have to mean spending all day on a beach doing nothing. We need to learn how to relax, even in the midst of our daily activities. Prioritise the things that you need to do. If you do things systematically, one at a time, you will feel less stressed and get things done quickly. It’s when we try to do several things at once that we put ourselves under great pressure — this struggle which makes relaxation impossible. Don’t make life hard for yourself. Do one thing at a time and enjoy doing it. When you’ve completed your necessary work, then you have the reward of pleasing yourself without a guilty conscience.
5. Do Not Depend on the Opinions of Others – How much do you depend on the opinion of others? When we worry what people may think or say, we place a burden on our mind. Subconsciously we work towards trying to please others. However, when we have this state of mind it becomes impossible to relax. No matter what we do or say, there will always be someone who manages to criticise or find fault. Therefore, we should develop an attitude of detachment to both praise and criticism.
This doesn’t mean we’re indifferent to the views of others; it just means we won’t allow ourselves to lose our inner peace because of their opinions. This piece of advice isn’t easy to implement but over time we can gradually give less importance to the views of others. Relaxation can only occur if we aren’t constantly thinking about what others are saying and doing.
6. Time to Yourself – Don’t allow yourself to always be at the beck and call of work and other people — make time for yourself. If you are harassed by constant email and phone enquiries, take evasive action. Only take calls and answer emails at certain times of the day. It’s unlikely that your availability, 24 hours a day, is indispensable. When we allow pressures to build up, relaxation becomes very difficult. But, if you really try hard, you should be able to reduce the demands placed on your time and energy.
7. A change is as good as a rest – Life should not be a constantly repeating soap opera. If you find yourself stuck in the same routine, do something completely different. For example, if you spend all your evenings watching rubbish on TV or surfing the internet, you will not get a feeling of real relaxation. Go for a walk or do some sporting activity. The change of scene and activity will help you relax and get away from the monotony and frustration of daily activity.
Relaxation is as simple as gentle Breathing
If you feel stressed take a few moments out. Just watch and be aware of your breathing. Breathe naturally and gently; this will have a very powerful, calming influence on your mind. When you breathe in, feel that you are breathing in inner peace. When you breathe out, feel you are exhaling all your anxieties and worries. Relaxation can be this simple – it doesn’t have to be complicated at all.
Wednesday, December 8, 2010
Tuesday, December 7, 2010
The Best Relaxation Technique! - Meditation
When is the last time you spent some quality time simply relaxing and recharging both your body and mind?
Do you spend your "down time", watching TV, shopping, playing video games, or maybe even surfing the internet, Facebook, or Twitter?
If so then you will be glad to know that beginning a meditation practice as quickly as possible can lead to you relaxing in ways that you can't even begin to imagine.
That's why in this article you will learn the reasons why meditation is truly one of the best relaxation techniques around.
The Best Relaxation Technique Around - Meditation
Learning how to meditate allows you to let go of all those thoughts, emotions, and negative energies that aren't actually serving you.
In fact, one of the more interesting things about meditation is how it actually enhances all other types of relaxation techniques as well.
For instance, a lot of people like to get a nice and relaxing massage in order to relax and get away. Yet oftentimes what happens instead of relaxing and letting go you are simply enjoying the pleasure of the massage while at the same time holding on to all that negative energy.
In other words, once the massage is finished all it takes is a little nudge here or there and you are right back where you started.
Or even worse, your negative emotions have built up so much that even while you are getting the massage you are holding on and dwelling in negative thoughts and once again once the massage is over you find yourself right back where you started.
Yet, once you begin a meditation practice you actually begin to let go of all that is no longer serving you and begin to experience the kind of peace and relaxation that you can take with you in all ways, always.
In other words, not only is meditation one of the best relaxation techniques around it also happens to enhance every other meditation technique as well.
Thaddeus Ferguson has dedicated himself to the cause of helping people heal themselves first in order to help heal the world during this amazing time of transformation.
The practice of Meditation is just one of the many powerful tools that you can use in order to help Heal You First.
Do you spend your "down time", watching TV, shopping, playing video games, or maybe even surfing the internet, Facebook, or Twitter?
If so then you will be glad to know that beginning a meditation practice as quickly as possible can lead to you relaxing in ways that you can't even begin to imagine.
That's why in this article you will learn the reasons why meditation is truly one of the best relaxation techniques around.
The Best Relaxation Technique Around - Meditation
Learning how to meditate allows you to let go of all those thoughts, emotions, and negative energies that aren't actually serving you.
In fact, one of the more interesting things about meditation is how it actually enhances all other types of relaxation techniques as well.
For instance, a lot of people like to get a nice and relaxing massage in order to relax and get away. Yet oftentimes what happens instead of relaxing and letting go you are simply enjoying the pleasure of the massage while at the same time holding on to all that negative energy.
In other words, once the massage is finished all it takes is a little nudge here or there and you are right back where you started.
Or even worse, your negative emotions have built up so much that even while you are getting the massage you are holding on and dwelling in negative thoughts and once again once the massage is over you find yourself right back where you started.
Yet, once you begin a meditation practice you actually begin to let go of all that is no longer serving you and begin to experience the kind of peace and relaxation that you can take with you in all ways, always.
In other words, not only is meditation one of the best relaxation techniques around it also happens to enhance every other meditation technique as well.
Thaddeus Ferguson has dedicated himself to the cause of helping people heal themselves first in order to help heal the world during this amazing time of transformation.
The practice of Meditation is just one of the many powerful tools that you can use in order to help Heal You First.
Saturday, November 27, 2010
Happy Attitude = Happy Life
How to live a happy life?
The most important way to enjoy permanent happiness is to improve your attitude towards life. This happens in a lot of areas because life is a multifaceted venture.
Here are a few attitudes you can nurture to cultivate happiness:
Adjusting your attitude adjusts your life. An attitude correction on how you see your world can be a potent cure for unhappiness. It's not so hard to learn how to live a happy life. Embracing the right attitudes will embrace happiness and your life will never be the same.
The most important way to enjoy permanent happiness is to improve your attitude towards life. This happens in a lot of areas because life is a multifaceted venture.
Here are a few attitudes you can nurture to cultivate happiness:
- An Attitude of Presence - The future and the past are good at bringing your mood down. Happiness exists in the present. Focus on the moment....this breath, this sun, this taste....
- An Attitude of Truthfulness - Lying to yourself or others is a radical happiness buster. Being who you really are-transparent-is liberating.
- An Attitude Of Adventure - Life without a challenge can be boring. Boring is a happiness killer. Dare yourself to push beyond your comfort zone.
- An Attitude Of Spontaneity - Often your intuition knows best. And those drawn out decisions can really bring you down. Follow your gut feeling and you will be happier.
- An Attitude of Simplicity - Simplify. Get rid of the clutter. Clean the house. It will make you feel better.
- An Attitude Of Gratitude - There is little that lifts the spirits quite so much as thankfulness and praise. Happiness overflows a heart that learns how to live a happy life by smiling and laughing and hugging in gratefulness.
- An Attitude Of Optimism - Be positive. Thinking the worse will only thrust happiness through. Decide to enjoy what you are doing now even if you would rather be doing something else. A good choice can seduce happiness.
- An Attitude of Peace - Nurture quietude-a quiet, worshipful place you can go often. This nurtures inner peace, power, and freedom-each traits that build authentic happiness. Music also soothes the soul and can orchestrate an atmosphere of peace.
- An Other-Centered Attitude - Helping others is one of the best things you can do to court happiness. There is nothing that feels so good as making someone else feel good. Cultivate your relationships in this way. Connect your soul to others with cords of generosity and happiness will never forsake you.
Adjusting your attitude adjusts your life. An attitude correction on how you see your world can be a potent cure for unhappiness. It's not so hard to learn how to live a happy life. Embracing the right attitudes will embrace happiness and your life will never be the same.
Tuesday, November 23, 2010
Relax & Enjoy Life!
Have you ever finished eating a meal and realized you really have no recollection of the taste of what you just ate? Or perhaps you were washing dishes and have no recollection of actually doing the washing. Or maybe you get to work and realize you have no recollection of the drive?
In our modern lives, we hurry and scurry here and there, never fully present to what we are doing and what is going on around us.
As part of the intentional community at SUUSI, I saw people slow down and participate in events. For the first couple of days I was so tightly wound that I continued hurrying about, not really taking anything in except moving to the next activity. Around day three, though, I started to realize “SUUSI-time”, which is a slowing of time as I ceased the hurry and paid attention.
Paying attention is really what it’s all about. I’ve ranted about the evils of multi-tasking before, and I really believe that if I am going to relax and enjoy life, I need to be focused on what I am doing, and only what I am doing, as fully as possibly.
Being In the Moment
So how do you do this? By practicing techniques to be in the moment. Here are four ways to do this:
1. Turn Off Electronics
Turn off the cell phone. Unplug the iPod. Put down the PDA or Blackberry. These three items have insinuated themselves into our lives, and pull our attention away from what is at hand. If you consciously choose to use them, great! Do that. But if you are choosing to enjoy a walk with the kids, or an evening under the stars, remove them from your person.
2. Leave “Fiddlers” Alone
I routinely travel with some piece of work – papers to be sorted, articles to be read, or a book of puzzles. By leaving those items at home, I am able to fully enjoy my time. Sure, I may choose to use these items, but I should not keep busy just because I can.
3. Pay Attention To Your Senses
When was the last time you registered the smells around you? How about the sounds? When did you last really taste your food? By paying attention to all of our senses, we enrich our experience and bring ourselves into the moment.
4. Make Conscious Choices
This is what it all boils down to: make conscious choices about what you are doing and experiencing at any one moment. When you choose to do something, experience it fully. Wash the dishes while feeling the water on your hands. Weed the garden listening to the birds and smelling the soil. Daydream if you choose…as long as that is what you choose.
Share with us your thoughts ...
In our modern lives, we hurry and scurry here and there, never fully present to what we are doing and what is going on around us.
As part of the intentional community at SUUSI, I saw people slow down and participate in events. For the first couple of days I was so tightly wound that I continued hurrying about, not really taking anything in except moving to the next activity. Around day three, though, I started to realize “SUUSI-time”, which is a slowing of time as I ceased the hurry and paid attention.
Paying attention is really what it’s all about. I’ve ranted about the evils of multi-tasking before, and I really believe that if I am going to relax and enjoy life, I need to be focused on what I am doing, and only what I am doing, as fully as possibly.
Being In the Moment
So how do you do this? By practicing techniques to be in the moment. Here are four ways to do this:
1. Turn Off Electronics
Turn off the cell phone. Unplug the iPod. Put down the PDA or Blackberry. These three items have insinuated themselves into our lives, and pull our attention away from what is at hand. If you consciously choose to use them, great! Do that. But if you are choosing to enjoy a walk with the kids, or an evening under the stars, remove them from your person.
2. Leave “Fiddlers” Alone
I routinely travel with some piece of work – papers to be sorted, articles to be read, or a book of puzzles. By leaving those items at home, I am able to fully enjoy my time. Sure, I may choose to use these items, but I should not keep busy just because I can.
3. Pay Attention To Your Senses
When was the last time you registered the smells around you? How about the sounds? When did you last really taste your food? By paying attention to all of our senses, we enrich our experience and bring ourselves into the moment.
4. Make Conscious Choices
This is what it all boils down to: make conscious choices about what you are doing and experiencing at any one moment. When you choose to do something, experience it fully. Wash the dishes while feeling the water on your hands. Weed the garden listening to the birds and smelling the soil. Daydream if you choose…as long as that is what you choose.
Share with us your thoughts ...
Monday, November 22, 2010
Money Stress? Don't Worry!
Do you get paid on Friday and at the end of the weekend wonder what happened to all your dough?
Avoid living paycheck to paycheck and take control of your finances with a budget.
Do you spend without really tracking what you’re buying? Then look back at your receipts and wonder how you spent $50 on cappuccinos in a week.
You need a budget.
It’s a basic personal finance tool that most of us don’t use. To many of us budgeting seems tedious and daunting and a little anal retentive.
But budgeting can help you weed out frivolous spending, increase your savings and build your long-term personal wealth.
You can start the budgeting process by writing down all your monthly expenses. That way you actually know how much you have going out the door each month. And how much you then have left over.
Divide your budget into four parts:
Have your savings taken right out of your paycheck and deposited into separate accounts. That way you never see it, and never miss it. It’s the pay yourself first philosophy.
You can do the same thing for many fixed bills as well. Have bills like your mortgage and gym membership debited directly from your account. That way you’ll always be on time.
Budgeting is probably most helpful in controlling those frivolous expenses we make without thinking.
The entertainment category in your budget gives you a set amount you can spend on items that aren’t necessities. If you know you only have $200 to spend on that stuff, you hopefully will think a little harder about what you’re buying.
Shoes or cappuccinos? Shoes or cappuccinos?
Budgeting can also help control credit card use. Many of us turn to credit cards because we don’t manage our cash well. Credit cards become our crutch for bad spending habits.
You can do your budget on a basic word processing system. But the Internet is also filled with sites with free budgeting tools. Some will even analyze you’re spending and give you suggestions on where to cut back.
Here are some of the budgeting tools I recommend:
Stop living paycheck to paycheck. Take control of your finances with a budget.
Life is too short to let money stress you out!
Share with us your thoughts on this article ...
Jenny
Avoid living paycheck to paycheck and take control of your finances with a budget.
Do you spend without really tracking what you’re buying? Then look back at your receipts and wonder how you spent $50 on cappuccinos in a week.
You need a budget.
It’s a basic personal finance tool that most of us don’t use. To many of us budgeting seems tedious and daunting and a little anal retentive.
But budgeting can help you weed out frivolous spending, increase your savings and build your long-term personal wealth.
You can start the budgeting process by writing down all your monthly expenses. That way you actually know how much you have going out the door each month. And how much you then have left over.
Divide your budget into four parts:
- Fixed expenses – things like rent, phone, internet and gym expenses that cost the same every month.
- Variable expenses – bills such as electricity and groceries, which you pay each month, but the amount you owe may change.
- Savings – Long-term retirement savings, short-term savings, emergency fund
- Entertainment – Money you spend on items that aren’t necessities – going out to dinner, clothes, extra-curricular activities
Have your savings taken right out of your paycheck and deposited into separate accounts. That way you never see it, and never miss it. It’s the pay yourself first philosophy.
You can do the same thing for many fixed bills as well. Have bills like your mortgage and gym membership debited directly from your account. That way you’ll always be on time.
Budgeting is probably most helpful in controlling those frivolous expenses we make without thinking.
The entertainment category in your budget gives you a set amount you can spend on items that aren’t necessities. If you know you only have $200 to spend on that stuff, you hopefully will think a little harder about what you’re buying.
Shoes or cappuccinos? Shoes or cappuccinos?
Budgeting can also help control credit card use. Many of us turn to credit cards because we don’t manage our cash well. Credit cards become our crutch for bad spending habits.
You can do your budget on a basic word processing system. But the Internet is also filled with sites with free budgeting tools. Some will even analyze you’re spending and give you suggestions on where to cut back.
Here are some of the budgeting tools I recommend:
Stop living paycheck to paycheck. Take control of your finances with a budget.
Life is too short to let money stress you out!
Share with us your thoughts on this article ...
Jenny
Saturday, November 20, 2010
Free Your Mind - 10 Natural Methods
Stress mainly depends on physical, emotional, or chemical event that causes mental or physical tension. It has to be managed properly; otherwise may result in anxiety, tension, loss of concentration, anger, sleep disturbances, headaches, mild to severe bouts of depression, and lack of interest in food or increased appetite.
#1: Stress relief music is emerging as a popular way to distress. Music with rhythms that repeat and sound monotonous also can calm the nerves. Listening slower and monotonous music makes us relax and removes the stress from our bodies.
#2: Get a full body massage at your favorite spa. When your body is a mass of tight, knotted muscles from stress, a full body massage will calm you down and help release that tension.
#3: Take a bubble bath. Create your own personal spa at home. Draw a bath as hot as you can stand it. Add calming bath salts to the water and light lots of candles for ambience. Lock the door and soak away your stress.
#4: Thing positive. Replace your negative thoughts with positive ones. Allowing negative thoughts to control you will only increase your stress. Speak positive affirmations often to control stressful situations.
#5: Aromatherapy for stress relief is a holistic therapy that involves the use of natural essential oils in promoting a feeling of physical and emotional well-being. Such essential oils derive from natural plants and have been shown to have calming effects on the central nervous system. Some of the commonly used essential oils for stress relief include sandalwood, lavender, jasmine, rose, and eucalyptus.
#6: Find balance. Most stress is a product of living an unbalanced life. Drop the things that aren’t necessary and you’ll reduce your stress by 50% or more.
#7: Get a manicure and pedicure. Science has proven that there are pressure points located on our feet and hands. These areas can cause additional pain during stressful times. A nice manicure and pedicure will help soothe those pressure points.
#8: Pilates and yoga have also been universally accepted as forms of stress relief exercise. Both techniques employ stretching, deep breathing, and concentrated movement. Both can be meditative in their poses and the breathing alone is enough to lower heart rate and reduce stress.
#9: Through meditation, stress and the effects of stress can be minimized if not eliminated resulting in a more restful, happier you who is able to get up the next day and hit it hard again and become a success.
As you focus on meditation stress relief, you will introduce more oxygen into your blood because of the improved breathing you will use during your meditation session. As your heart rate stabilizes, the stress meditation is removing will feel like it is melting away.
#10: Ashwagandha is an herb that is widely used as one of the best stress reducer. It is equipped with the properties that relieve the stress. As per ayurvedic concept is concerned stress is a condition that occurs in our body due to vata dosha vitiation.
In normal condition all the three doshas i.e. vata, pitta and kapha remains in the normal equilibrium state there by making our body achieve balance and attain healthy state both physically and mentally. Ashwagandha helps are body to attain such stability especially where vata imbalance is concerned. Buy Ashwagandha Supplements at lowest prices.
How do you free your mind?
Share with us your thoughts ...
#1: Stress relief music is emerging as a popular way to distress. Music with rhythms that repeat and sound monotonous also can calm the nerves. Listening slower and monotonous music makes us relax and removes the stress from our bodies.
#2: Get a full body massage at your favorite spa. When your body is a mass of tight, knotted muscles from stress, a full body massage will calm you down and help release that tension.
#3: Take a bubble bath. Create your own personal spa at home. Draw a bath as hot as you can stand it. Add calming bath salts to the water and light lots of candles for ambience. Lock the door and soak away your stress.
#4: Thing positive. Replace your negative thoughts with positive ones. Allowing negative thoughts to control you will only increase your stress. Speak positive affirmations often to control stressful situations.
#5: Aromatherapy for stress relief is a holistic therapy that involves the use of natural essential oils in promoting a feeling of physical and emotional well-being. Such essential oils derive from natural plants and have been shown to have calming effects on the central nervous system. Some of the commonly used essential oils for stress relief include sandalwood, lavender, jasmine, rose, and eucalyptus.
#6: Find balance. Most stress is a product of living an unbalanced life. Drop the things that aren’t necessary and you’ll reduce your stress by 50% or more.
#7: Get a manicure and pedicure. Science has proven that there are pressure points located on our feet and hands. These areas can cause additional pain during stressful times. A nice manicure and pedicure will help soothe those pressure points.
#8: Pilates and yoga have also been universally accepted as forms of stress relief exercise. Both techniques employ stretching, deep breathing, and concentrated movement. Both can be meditative in their poses and the breathing alone is enough to lower heart rate and reduce stress.
#9: Through meditation, stress and the effects of stress can be minimized if not eliminated resulting in a more restful, happier you who is able to get up the next day and hit it hard again and become a success.
As you focus on meditation stress relief, you will introduce more oxygen into your blood because of the improved breathing you will use during your meditation session. As your heart rate stabilizes, the stress meditation is removing will feel like it is melting away.
#10: Ashwagandha is an herb that is widely used as one of the best stress reducer. It is equipped with the properties that relieve the stress. As per ayurvedic concept is concerned stress is a condition that occurs in our body due to vata dosha vitiation.
In normal condition all the three doshas i.e. vata, pitta and kapha remains in the normal equilibrium state there by making our body achieve balance and attain healthy state both physically and mentally. Ashwagandha helps are body to attain such stability especially where vata imbalance is concerned. Buy Ashwagandha Supplements at lowest prices.
How do you free your mind?
Share with us your thoughts ...
Tuesday, November 16, 2010
20 Foods That Will Help You Relax! - Part Four
Here are the final five foods that will help you relax!!!
Part Four
16. The B vitamins and Vitamin C are important anti stress nutrients that help calm the nervous system. Try tangerine and raspberry juice or carrot, beansprout and cranberry juice.
17. Lettuce based juices are excellent for helping you relax at bedtime. Lettuce has a strong flavor so mix it with carrot juice.
18. All fruit and vegetables are rich in antioxidants. These help preventing age-related brain degeneration. They are also our main source of potassium an important mineral for soothing the nerves. Eat 5 portions of fresh fruit and veg daily.
19. Mint is a herb that helps lower feelings of anger and nervousness. Add it liberally to salads or sprinkle it on vegetables.
20. Zinc and iron are essential for optimum brain function, mental health and mood balance. They are found in lean meats, seafood, nuts, seeds, whole grains and legumes (peas, beans, lentils, soybeans and alfalfa)
Well that's that - 20 foods that will help you to be calm! Which one has worked for you?
Chocolate beats it hands down for me (he he)
Currently Reading: Tea Here Now: Relax and Rejuvenate with a Tea Lifestyle
Currently Drinking: Yogi Bedtime, Herbal Tea Supplement
Credit: Rachel Larkin
Part Four
16. The B vitamins and Vitamin C are important anti stress nutrients that help calm the nervous system. Try tangerine and raspberry juice or carrot, beansprout and cranberry juice.
17. Lettuce based juices are excellent for helping you relax at bedtime. Lettuce has a strong flavor so mix it with carrot juice.
18. All fruit and vegetables are rich in antioxidants. These help preventing age-related brain degeneration. They are also our main source of potassium an important mineral for soothing the nerves. Eat 5 portions of fresh fruit and veg daily.
19. Mint is a herb that helps lower feelings of anger and nervousness. Add it liberally to salads or sprinkle it on vegetables.
20. Zinc and iron are essential for optimum brain function, mental health and mood balance. They are found in lean meats, seafood, nuts, seeds, whole grains and legumes (peas, beans, lentils, soybeans and alfalfa)
Well that's that - 20 foods that will help you to be calm! Which one has worked for you?
Chocolate beats it hands down for me (he he)
Currently Reading: Tea Here Now: Relax and Rejuvenate with a Tea Lifestyle
Currently Drinking: Yogi Bedtime, Herbal Tea Supplement
Credit: Rachel Larkin
20 Foods That Will Help You Relax! - Part Three
Here are the next five!
Part Three
11. Selenium is great for maintaining mood balance. Brazil nuts are rich in this mineral and 3 or 4 a day will be enough, as well as providing a handy snack. Other selenium rich foods include rice, wheat, seaweed and seafood especially shrimp and tuna. I never knew that - I’m off to buy some Brazil nuts!
12. Oily fish are rich in omega-3 essential fats. One of these fats, DHA is found in the brain in large quantities. Fish oils have been shown to alleviate depression and hyperactivity.
13. Magnesium-rich foods are vital to help calm the mind and balance moods, particularly if you are prone to PMS. Green leafy vegetables are rich in magnesium; other sources include dried fruit, nuts , seeds and legumes.
14. Pear, celery and ginger juice is a good mood booster. Pear is rich in potassium for brain function, celery is used by herbalists as a nerve tonic and ginger peps you up.
15. Selected herbs steeped in boiling water for 10 minutes provide a useful antidote for tension headaches. For 2 cups, use 1 1/2 tsps of mixed dried skullcap (a mild sedative), lavender flowers (soothing) and lemon verbena (calming). Strain and sweeten the mixture with a little honey. NB of course please make sure you check out with your doctor before drinking this if you are pregnant or have any health problems!
Only 5 more to go!
Let us know what you think!
Currently Reading: Tea Here Now: Relax and Rejuvenate with a Tea Lifestyle
Currently Drinking: Yogi Bedtime, Herbal Tea Supplement
Credit: Rachel Larkin
Part Three
11. Selenium is great for maintaining mood balance. Brazil nuts are rich in this mineral and 3 or 4 a day will be enough, as well as providing a handy snack. Other selenium rich foods include rice, wheat, seaweed and seafood especially shrimp and tuna. I never knew that - I’m off to buy some Brazil nuts!
12. Oily fish are rich in omega-3 essential fats. One of these fats, DHA is found in the brain in large quantities. Fish oils have been shown to alleviate depression and hyperactivity.
13. Magnesium-rich foods are vital to help calm the mind and balance moods, particularly if you are prone to PMS. Green leafy vegetables are rich in magnesium; other sources include dried fruit, nuts , seeds and legumes.
14. Pear, celery and ginger juice is a good mood booster. Pear is rich in potassium for brain function, celery is used by herbalists as a nerve tonic and ginger peps you up.
15. Selected herbs steeped in boiling water for 10 minutes provide a useful antidote for tension headaches. For 2 cups, use 1 1/2 tsps of mixed dried skullcap (a mild sedative), lavender flowers (soothing) and lemon verbena (calming). Strain and sweeten the mixture with a little honey. NB of course please make sure you check out with your doctor before drinking this if you are pregnant or have any health problems!
Only 5 more to go!
Let us know what you think!
Currently Reading: Tea Here Now: Relax and Rejuvenate with a Tea Lifestyle
Currently Drinking: Yogi Bedtime, Herbal Tea Supplement
Credit: Rachel Larkin
20 Foods That Will Help You Relax! - Part Two
How did adding protein, calcium foods (milk), oats and basil help you relax?
Just a note on the calcium foods - apparently eating large quantities of cheese is not good for relaxing even though it is high in calcium. Mature cheeses in particular are not good for relaxing. They contain Tyramine which sometimes induce migraines and nightmares! So no cheese and crackers for supper!
Ok here’s the next 5 foods!
Part Two
6. Calming herb teas. Stay away from the coffee! The author suggests - chamomile, lemon balm and lavender. The BEST herbal tea that I have tasted is Red Bush Tea OR Rooibos Tea from South Africa. It actually is the closest tasting to regular tea that I can find BUT it is also VERY calming and induces sleep - It really works. Apparently it is a very traditional remedy for those babies crying in the night - either the mum drinks the tea and breastfeeds her baby or you mix some in with the milk.
7. Molasses is high in minerals, including calcium and magnesium which balance out the nervous system. It has a strong flavor so only use a small amount. Hands up those who remember their mother giving them molasses on a spoon? - Now I know that she was only trying to calm my nervous system (or maybe hers!)
8. Other sugar substitutes - like Honey (Manuka honey is high in compounds that fight infections), dried fruit which is high in magnesium and iron and sweet fruits like bananas (high in nerve-balancing potassium) .
9. CHOCOLATE - guess which is my favorite calming food! Eat a modest (now that is hard!) amount of high-quality chocolate, one with 60 - 70 % cocoa solids. It certainly makes me relax but NOT if I eat it after 7pm - it is hard to get to sleep. So here is my fix on that - eat the chocolate and relax then have a Red Bush tea before bed and sleep!!
10. Lose the alcohol and choose orange juice with sparkling water. I have to be careful with the orange though - it seems to induce headaches for me. I love the Soda water with a twist of lemon or lime - not sure whether this does the same thing or not!
Well that's the second five calming foods - What do you think? What food works for you?
Currently Reading: Tea Here Now: Relax and Rejuvenate with a Tea Lifestyle
Currently Drinking: Yogi Bedtime, Herbal Tea Supplement
Credit: Rachel Larkin
Just a note on the calcium foods - apparently eating large quantities of cheese is not good for relaxing even though it is high in calcium. Mature cheeses in particular are not good for relaxing. They contain Tyramine which sometimes induce migraines and nightmares! So no cheese and crackers for supper!
Ok here’s the next 5 foods!
Part Two
6. Calming herb teas. Stay away from the coffee! The author suggests - chamomile, lemon balm and lavender. The BEST herbal tea that I have tasted is Red Bush Tea OR Rooibos Tea from South Africa. It actually is the closest tasting to regular tea that I can find BUT it is also VERY calming and induces sleep - It really works. Apparently it is a very traditional remedy for those babies crying in the night - either the mum drinks the tea and breastfeeds her baby or you mix some in with the milk.
7. Molasses is high in minerals, including calcium and magnesium which balance out the nervous system. It has a strong flavor so only use a small amount. Hands up those who remember their mother giving them molasses on a spoon? - Now I know that she was only trying to calm my nervous system (or maybe hers!)
8. Other sugar substitutes - like Honey (Manuka honey is high in compounds that fight infections), dried fruit which is high in magnesium and iron and sweet fruits like bananas (high in nerve-balancing potassium) .
9. CHOCOLATE - guess which is my favorite calming food! Eat a modest (now that is hard!) amount of high-quality chocolate, one with 60 - 70 % cocoa solids. It certainly makes me relax but NOT if I eat it after 7pm - it is hard to get to sleep. So here is my fix on that - eat the chocolate and relax then have a Red Bush tea before bed and sleep!!
10. Lose the alcohol and choose orange juice with sparkling water. I have to be careful with the orange though - it seems to induce headaches for me. I love the Soda water with a twist of lemon or lime - not sure whether this does the same thing or not!
Well that's the second five calming foods - What do you think? What food works for you?
Currently Reading: Tea Here Now: Relax and Rejuvenate with a Tea Lifestyle
Currently Drinking: Yogi Bedtime, Herbal Tea Supplement
Credit: Rachel Larkin
20 Foods That Will Help You Relax! - Part One
I came across a cute book called "101 Ways To Simplify Your Life" by Suzannah Olivier. Some ideas were not for me but here’s some healthy tips to help you relax. I have added my own comments to the list. I will start with the first five and finish them over the next week - so come back regularly to obtain the complete list!
Part One
1. Include protein in your meals. E.g. legumes, nuts, fish, meat and cheese. Why? they have sources of tryptophan which is a relaxing brain chemical. If you are like me (a typical home school mum) and has mood swings - just add some protein to each meal.
2. Oats are the classic relaxation food and have been used by herbalists for centuries as a calming remedy. As a whole grain they also help to balance blood sugar. In addition, like other carbohydrates , help the brain to process typtophan. We love porridge in the morning especially on soccer days - it fills up the tummy!
3. Milk which is rich in calcium, has calming properties. The book suggests having a nightcap of hot milk. I have found that it produces more problems - like extra mucous in the morning - so it’s not on my list.
4. The author suggests that if you are dairy intolerant to have calcium enriched soya milk or rice milk - that is a good alternative - but doesn’t quite taste the same does it?
5. Basil is a highly calming food and can help to induce sleepiness. Keep a plant pot of basil handy to snip leaves off and put into your salads. Another great way to gain the benefits of Basil is to use Pesto Sauce (the one made out of basil that is!) - this will give you a strong sleep inducing boost. How about adding basil to your tomato soups! Now I never knew that - Basil is now on my shopping list!
What foods help you relax?
Pop back for the next 5 foods!
Currently Reading: Tea Here Now: Relax and Rejuvenate with a Tea Lifestyle
Currently Drinking: Yogi Bedtime, Herbal Tea Supplement
Credit: Rachel Larkin
Part One
1. Include protein in your meals. E.g. legumes, nuts, fish, meat and cheese. Why? they have sources of tryptophan which is a relaxing brain chemical. If you are like me (a typical home school mum) and has mood swings - just add some protein to each meal.
2. Oats are the classic relaxation food and have been used by herbalists for centuries as a calming remedy. As a whole grain they also help to balance blood sugar. In addition, like other carbohydrates , help the brain to process typtophan. We love porridge in the morning especially on soccer days - it fills up the tummy!
3. Milk which is rich in calcium, has calming properties. The book suggests having a nightcap of hot milk. I have found that it produces more problems - like extra mucous in the morning - so it’s not on my list.
4. The author suggests that if you are dairy intolerant to have calcium enriched soya milk or rice milk - that is a good alternative - but doesn’t quite taste the same does it?
5. Basil is a highly calming food and can help to induce sleepiness. Keep a plant pot of basil handy to snip leaves off and put into your salads. Another great way to gain the benefits of Basil is to use Pesto Sauce (the one made out of basil that is!) - this will give you a strong sleep inducing boost. How about adding basil to your tomato soups! Now I never knew that - Basil is now on my shopping list!
What foods help you relax?
Pop back for the next 5 foods!
Currently Reading: Tea Here Now: Relax and Rejuvenate with a Tea Lifestyle
Currently Drinking: Yogi Bedtime, Herbal Tea Supplement
Credit: Rachel Larkin
Monday, November 15, 2010
Healthy Body = Overall Well-Being
A friend told me how she ‘meditated her head off’ to get better from a cold. Well what made me healthy again was a straight physiological fix: I slept for 16 hours straight, and then felt fantastic.
It made me appreciate that even the most mentally robust of us get hit for six on occasion and optimistic and positive as I had been leading up to my illness, I’d allowed myself to become physically run down.
I’d underestimated the part a healthy body plays in my overall well-being. And I bet I’m not the only one.
So to keep the old bag of bones fit and well this summer, here’s what I’m going to do.
1. Get more exercise and eat more pulses and greens. Currently, I’m with the majority and ‘could do better’ on this front.
2. Continue to improve ergonomics. I’ve got The Fear on this after Heather Smith told me “My friend is out of pocket $12,000 and three operations on her neck because of not using her laptop ergonomically.” No more laptops on beanbags for me, then.
3. Give up assisting work days with “caffeine on take off, alcohol on landing” as Alain de Botton (who I have a crush on) so wonderfully described it. I doubt I’ll get further than half way.
4. Take preventative steps in the form of a daily cup of tea with my feet up. Provided this doesn’t compromise point 2.
5. Give in with grace. If, after all this, my body lets me down I’ll take to my bed.
Might you join me in one or more of the above? Make the commitment online.
Also, do you agree that a positive attitude is only part of the picture? Or perhaps you have, in fact, successfully overcome a treacherous body with the power of the mind?
I’m going to start my health kick right now by walking to the shops to buy some lentils. And definitely not a flat white.
Credit: Sam Leader
It made me appreciate that even the most mentally robust of us get hit for six on occasion and optimistic and positive as I had been leading up to my illness, I’d allowed myself to become physically run down.
I’d underestimated the part a healthy body plays in my overall well-being. And I bet I’m not the only one.
So to keep the old bag of bones fit and well this summer, here’s what I’m going to do.
1. Get more exercise and eat more pulses and greens. Currently, I’m with the majority and ‘could do better’ on this front.
2. Continue to improve ergonomics. I’ve got The Fear on this after Heather Smith told me “My friend is out of pocket $12,000 and three operations on her neck because of not using her laptop ergonomically.” No more laptops on beanbags for me, then.
3. Give up assisting work days with “caffeine on take off, alcohol on landing” as Alain de Botton (who I have a crush on) so wonderfully described it. I doubt I’ll get further than half way.
4. Take preventative steps in the form of a daily cup of tea with my feet up. Provided this doesn’t compromise point 2.
5. Give in with grace. If, after all this, my body lets me down I’ll take to my bed.
Might you join me in one or more of the above? Make the commitment online.
Also, do you agree that a positive attitude is only part of the picture? Or perhaps you have, in fact, successfully overcome a treacherous body with the power of the mind?
I’m going to start my health kick right now by walking to the shops to buy some lentils. And definitely not a flat white.
Credit: Sam Leader
Taking Care of Yourself
A healthy, balanced lifestyle plays a big role in keeping anxiety, fears, and worry at bay. Read on for a number of ways you can stop anxiety and worry by taking care of yourself.
Reach out for support
Anxiety and worry get worse when you feel powerless and alone, but there is strength in numbers. Focus on building a strong support system. The more connected you are to other people, the less vulnerable you’ll feel. If you start to feel overwhelmed with worry, call a trusted family member or friend. Just talking out loud about your worries can make them seem less threatening.
Adopt healthy eating habits
Start the day right with breakfast, and continue with frequent small meals throughout the day. Going too long without eating leads to low blood sugar, which can make you feel anxious and irritable. Eat plenty of complex carbohydrates such as whole grains, fruits, and vegetables. Not only do complex carbs stabilize blood sugar, they also boost serotonin, a neurotransmitter with calming effects.
Limit caffeine and sugar
Stop drinking or cut back on caffeinated beverages, including soda, coffee, and tea. Caffeine can increase anxiety, interfere with sleep, and even provoke panic attacks. Reduce the amount of refined sugar you eat, too. Sugary snacks and desserts cause blood sugar to spike and then crash, leaving you feeling emotionally and physically drained.
Exercise regularly
Making Exercise Fun Exercise is a natural and effective anti-anxiety treatment. For maximum anxiety relief, try to get at least 30 minutes of aerobic activity on most days. Aerobic exercise relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins, the brain’s feel-good chemicals.
Avoid alcohol and nicotine
Alcohol temporarily reduces anxiety and worry, but it actually causes anxiety symptoms as it wears off. Drinking for anxiety relief also starts you on a path that can lead to alcohol abuse and dependence. Lighting up when you’re feeling anxious is also a bad idea. While it may seem like cigarettes are calming, nicotine is actually a powerful stimulant. Smoking leads to higher, not lower, levels of anxiety.
Get enough sleep
Anxiety and worry can cause insomnia, as anyone whose racing thoughts have kept them up at night can attest. But lack of sleep can also contribute to anxiety. When you’re sleep deprived, your ability to handle stress is compromised. When you’re well rested, it’s much easier to keep your emotional balance, a key factor in coping with anxiety and stopping worry.
Want More Information?
Self-Help Strategies for Anxiety Relief
Reach out for support
Anxiety and worry get worse when you feel powerless and alone, but there is strength in numbers. Focus on building a strong support system. The more connected you are to other people, the less vulnerable you’ll feel. If you start to feel overwhelmed with worry, call a trusted family member or friend. Just talking out loud about your worries can make them seem less threatening.
Adopt healthy eating habits
Start the day right with breakfast, and continue with frequent small meals throughout the day. Going too long without eating leads to low blood sugar, which can make you feel anxious and irritable. Eat plenty of complex carbohydrates such as whole grains, fruits, and vegetables. Not only do complex carbs stabilize blood sugar, they also boost serotonin, a neurotransmitter with calming effects.
Limit caffeine and sugar
Stop drinking or cut back on caffeinated beverages, including soda, coffee, and tea. Caffeine can increase anxiety, interfere with sleep, and even provoke panic attacks. Reduce the amount of refined sugar you eat, too. Sugary snacks and desserts cause blood sugar to spike and then crash, leaving you feeling emotionally and physically drained.
Exercise regularly
Making Exercise Fun Exercise is a natural and effective anti-anxiety treatment. For maximum anxiety relief, try to get at least 30 minutes of aerobic activity on most days. Aerobic exercise relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins, the brain’s feel-good chemicals.
Avoid alcohol and nicotine
Alcohol temporarily reduces anxiety and worry, but it actually causes anxiety symptoms as it wears off. Drinking for anxiety relief also starts you on a path that can lead to alcohol abuse and dependence. Lighting up when you’re feeling anxious is also a bad idea. While it may seem like cigarettes are calming, nicotine is actually a powerful stimulant. Smoking leads to higher, not lower, levels of anxiety.
Get enough sleep
Anxiety and worry can cause insomnia, as anyone whose racing thoughts have kept them up at night can attest. But lack of sleep can also contribute to anxiety. When you’re sleep deprived, your ability to handle stress is compromised. When you’re well rested, it’s much easier to keep your emotional balance, a key factor in coping with anxiety and stopping worry.
Want More Information?
Self-Help Strategies for Anxiety Relief
How to Stop Worrying
Self-Help Strategies for Anxiety Relief
Worrying can be helpful when it spurs you to take action and solve a problem. But if you’re preoccupied with “what ifs” and worst-case scenarios, worry becomes a problem of its own. Unrelenting doubts and fears are paralyzing, not motivating or productive. They sap your emotional energy, send your anxiety levels soaring, and interfere with your day-to-day life–all this with no positive payoff! The good news is that chronic worrying is a mental habit you can learn how to break. You can train your brain to stay calm and collected and to look at life from a more positive perspective.
Why is it so hard to stop worrying?
Constant worrying takes a heavy toll. It keeps you up at night and makes you tense and edgy during the day. You hate feeling like a nervous wreck. So why is it so difficult to stop worrying?
For most chronic worriers, the anxious thoughts are fueled by the beliefs–both negative and positive–they hold about worrying.
On the negative side, you may believe that your constant worrying is harmful, that it’s going to drive you crazy or affect your physical health. Or you may worry that you’re going to lose all control over your worrying–that it will take over and never stop.
On the positive side, you may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions.
Negative beliefs, or worrying about worrying, add to your anxiety and keep worry going. But positive beliefs about worrying can be even more damaging. It’s tough to break the worry habit if you believe that your worrying protects you. In order to stop worry and anxiety for good, you must give up your belief that worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.
Worry and anxiety self-help tip #1: Accept uncertainty
The inability to tolerate uncertainty plays a huge role in anxiety and worry. Chronic worriers can’t stand doubt or unpredictability. They need to know with 100 percent certainty what’s going to happen. Worrying is seen as a way to predict what the future has in store, a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work.
Thinking about all the things that could go wrong doesn’t make life any more predictable. You may feel safer when you’re worrying, but it’s just an illusion. Focusing on worst-case scenarios won’t keep bad things from happening. It will only keep you from enjoying the good things you have in the present. So if you want to stop worrying, start by tackling your need for certainty and immediate answers.
On the positive side, you may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions.
Negative beliefs, or worrying about worrying, add to your anxiety and keep worry going. But positive beliefs about worrying can be even more damaging. It’s tough to break the worry habit if you believe that your worrying protects you. In order to stop worry and anxiety for good, you must give up your belief that worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.
Worry and anxiety self-help tip #2: Create a worry period
It’s tough to be productive in your daily life when anxiety and worry are dominating your thoughts. Trying to stop worrying doesn’t work - at least not for long. You can distract yourself for a moment, but you can’t banish your anxious thoughts for good. Trying to do so often makes them stronger. But that doesn’t mean there’s nothing you can do to control your worry. You just need to try a different approach. Rather than trying to totally suppress an anxious thought, develop the habit of postponing worrying.
Postponing worrying is effective because it breaks the habit of dwelling on worries in the present moment. As you develop the ability to postpone your anxious thoughts, you’ll experience a greater sense of control.
Worry and anxiety self-help tip #3: Challenge negative thoughts
If you suffer from chronic anxiety and worries, chances are you look at the world in ways that make it seem more dangerous than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every negative thought as if it were fact. You may also discredit your own ability to handle life’s problems, assuming you’ll fall apart at the first sign of trouble. These irrational, pessimistic attitudes are known as cognitive distortions.
Although cognitive distortions aren’t based on reality, they’re not easy to give up. Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it. In order to break these bad thinking habits and stop the worry and anxiety they bring - you must retrain your brain.
Start by identifying the frightening thought, being as detailed as possible about what scares or worries you. Then, instead of viewing your thoughts as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and fears, you’ll develop a more balanced perspective.
Worry and anxiety self-help tip #4: Learn how to relax
Anxiety is more than just a feeling. It’s the body’s physical “fight or flight” reaction to a perceived threat. Your heart pounds, you breathe faster, your muscles tense up, and you feel light-headed. When you’re relaxed, the complete opposite happens. Your heart rate slows down, you breathe slower and more deeply, your muscles relax, and your blood pressure stabilizes. Since it’s impossible to be anxious and relaxed at the same time, strengthening your body’s relaxation response is a powerful anxiety-relieving tactic.
If you’re a chronic worrier, relaxation techniques such as progressive muscle relaxation, deep breathing, and meditation can teach you how to relax. The key is regular practice. Try to set aside at least 30 minutes a day. Over time, the relaxation response will come easier and easier, until it feels natural.
Worry and anxiety self-help tip #5: Take care of yourself
A healthy, balanced lifestyle plays a big role in keeping anxiety, fears, and worry at bay. Read on for a number of ways you can stop anxiety and worry by taking care of yourself.
Worry and anxiety self-help tip #6: Raise your emotional intelligence
Emotions are powerful. They can override thoughts and profoundly influence behavior. But if you are emotionally intelligent, you can harness the power of your emotions.
Emotional intelligence isn’t a safety net that protects you from life’s tragedies, frustrations, or disappointments. We all go through disappointments, loss, and change. And while these are normal parts of life, they can still cause sadness, anxiety, and stress. But emotional intelligence gives you the ability to cope and bounce back from adversity, trauma, and loss. In other words, emotional intelligence makes you resilient.
Worrying can be helpful when it spurs you to take action and solve a problem. But if you’re preoccupied with “what ifs” and worst-case scenarios, worry becomes a problem of its own. Unrelenting doubts and fears are paralyzing, not motivating or productive. They sap your emotional energy, send your anxiety levels soaring, and interfere with your day-to-day life–all this with no positive payoff! The good news is that chronic worrying is a mental habit you can learn how to break. You can train your brain to stay calm and collected and to look at life from a more positive perspective.
Why is it so hard to stop worrying?
Constant worrying takes a heavy toll. It keeps you up at night and makes you tense and edgy during the day. You hate feeling like a nervous wreck. So why is it so difficult to stop worrying?
For most chronic worriers, the anxious thoughts are fueled by the beliefs–both negative and positive–they hold about worrying.
On the negative side, you may believe that your constant worrying is harmful, that it’s going to drive you crazy or affect your physical health. Or you may worry that you’re going to lose all control over your worrying–that it will take over and never stop.
On the positive side, you may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions.
Negative beliefs, or worrying about worrying, add to your anxiety and keep worry going. But positive beliefs about worrying can be even more damaging. It’s tough to break the worry habit if you believe that your worrying protects you. In order to stop worry and anxiety for good, you must give up your belief that worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.
Worry and anxiety self-help tip #1: Accept uncertainty
The inability to tolerate uncertainty plays a huge role in anxiety and worry. Chronic worriers can’t stand doubt or unpredictability. They need to know with 100 percent certainty what’s going to happen. Worrying is seen as a way to predict what the future has in store, a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work.
Thinking about all the things that could go wrong doesn’t make life any more predictable. You may feel safer when you’re worrying, but it’s just an illusion. Focusing on worst-case scenarios won’t keep bad things from happening. It will only keep you from enjoying the good things you have in the present. So if you want to stop worrying, start by tackling your need for certainty and immediate answers.
On the positive side, you may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions.
Negative beliefs, or worrying about worrying, add to your anxiety and keep worry going. But positive beliefs about worrying can be even more damaging. It’s tough to break the worry habit if you believe that your worrying protects you. In order to stop worry and anxiety for good, you must give up your belief that worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind.
Worry and anxiety self-help tip #2: Create a worry period
It’s tough to be productive in your daily life when anxiety and worry are dominating your thoughts. Trying to stop worrying doesn’t work - at least not for long. You can distract yourself for a moment, but you can’t banish your anxious thoughts for good. Trying to do so often makes them stronger. But that doesn’t mean there’s nothing you can do to control your worry. You just need to try a different approach. Rather than trying to totally suppress an anxious thought, develop the habit of postponing worrying.
Postponing worrying is effective because it breaks the habit of dwelling on worries in the present moment. As you develop the ability to postpone your anxious thoughts, you’ll experience a greater sense of control.
Worry and anxiety self-help tip #3: Challenge negative thoughts
If you suffer from chronic anxiety and worries, chances are you look at the world in ways that make it seem more dangerous than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every negative thought as if it were fact. You may also discredit your own ability to handle life’s problems, assuming you’ll fall apart at the first sign of trouble. These irrational, pessimistic attitudes are known as cognitive distortions.
Although cognitive distortions aren’t based on reality, they’re not easy to give up. Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it. In order to break these bad thinking habits and stop the worry and anxiety they bring - you must retrain your brain.
Start by identifying the frightening thought, being as detailed as possible about what scares or worries you. Then, instead of viewing your thoughts as facts, treat them as hypotheses you’re testing out. As you examine and challenge your worries and fears, you’ll develop a more balanced perspective.
Worry and anxiety self-help tip #4: Learn how to relax
Anxiety is more than just a feeling. It’s the body’s physical “fight or flight” reaction to a perceived threat. Your heart pounds, you breathe faster, your muscles tense up, and you feel light-headed. When you’re relaxed, the complete opposite happens. Your heart rate slows down, you breathe slower and more deeply, your muscles relax, and your blood pressure stabilizes. Since it’s impossible to be anxious and relaxed at the same time, strengthening your body’s relaxation response is a powerful anxiety-relieving tactic.
If you’re a chronic worrier, relaxation techniques such as progressive muscle relaxation, deep breathing, and meditation can teach you how to relax. The key is regular practice. Try to set aside at least 30 minutes a day. Over time, the relaxation response will come easier and easier, until it feels natural.
Worry and anxiety self-help tip #5: Take care of yourself
A healthy, balanced lifestyle plays a big role in keeping anxiety, fears, and worry at bay. Read on for a number of ways you can stop anxiety and worry by taking care of yourself.
Worry and anxiety self-help tip #6: Raise your emotional intelligence
Emotions are powerful. They can override thoughts and profoundly influence behavior. But if you are emotionally intelligent, you can harness the power of your emotions.
Emotional intelligence isn’t a safety net that protects you from life’s tragedies, frustrations, or disappointments. We all go through disappointments, loss, and change. And while these are normal parts of life, they can still cause sadness, anxiety, and stress. But emotional intelligence gives you the ability to cope and bounce back from adversity, trauma, and loss. In other words, emotional intelligence makes you resilient.
How To Relax
Life can be overwhelming and tedious. With a job, children, mortgage and car payments, it can all seem endless and relentless. But instead of working yourself into a frenzy, it may be best to relax. Take a little time to decompress and clear your mind. Only at that point will you be able to really focus on life's challenges and overcome them. Here are some tips on how to relax and decompress!
Step 1: Define your stress. Relaxing is about finding out where the stress lies in your life and being able to walk away from it for a moment. Take a rest. For all of us it's different. This step may cause you to also be blunt with yourself. Sometimes achieving the new promotion is what's putting the greatest stress on you. So, take a pen and paper and physically define your stress. By writing it, you will understand it and be closer to controlling it.
Step 2: Realize your bliss. All of us have things that make us truly happy. It could be the smile of your loved one or climbing Mt. Everest. Your bliss is something that is such a pleasure, such a joy for you to do, the worries of the world simply fall by the wayside. Ask yourself what your bliss truly is. Then on that same piece of paper where you defined your stress, turn it over and write the things down that you love doing. They may not all be realistic due to time or monetary constraints, but find at least one thing you can do a week that forces you to relax.
Step 3: Cut off communication. We are so "connected" in this world, many of us are reachable at every moment of the day either via Internet, PDA, cell phone, home and work phones. Being reachable is a source of stress in that it is not allowing you to relax, decompress or get away from the rest of the world. Shut off the cell phone, turn off your PDA, log off the Internet, unplug the phone and simply just be quiet in the moment. This may seem sort of hard. You may find yourself being consistently pulled to those devices that we've all become so accustomed to.
Step 4: Immerse yourself in relaxation. Now that you've defined what truly makes you happy and takes you away from the world's worries, do it!
What do you find relaxing? Share with us your tips and techniques to relax ...
Step 1: Define your stress. Relaxing is about finding out where the stress lies in your life and being able to walk away from it for a moment. Take a rest. For all of us it's different. This step may cause you to also be blunt with yourself. Sometimes achieving the new promotion is what's putting the greatest stress on you. So, take a pen and paper and physically define your stress. By writing it, you will understand it and be closer to controlling it.
Step 2: Realize your bliss. All of us have things that make us truly happy. It could be the smile of your loved one or climbing Mt. Everest. Your bliss is something that is such a pleasure, such a joy for you to do, the worries of the world simply fall by the wayside. Ask yourself what your bliss truly is. Then on that same piece of paper where you defined your stress, turn it over and write the things down that you love doing. They may not all be realistic due to time or monetary constraints, but find at least one thing you can do a week that forces you to relax.
Step 3: Cut off communication. We are so "connected" in this world, many of us are reachable at every moment of the day either via Internet, PDA, cell phone, home and work phones. Being reachable is a source of stress in that it is not allowing you to relax, decompress or get away from the rest of the world. Shut off the cell phone, turn off your PDA, log off the Internet, unplug the phone and simply just be quiet in the moment. This may seem sort of hard. You may find yourself being consistently pulled to those devices that we've all become so accustomed to.
Step 4: Immerse yourself in relaxation. Now that you've defined what truly makes you happy and takes you away from the world's worries, do it!
What do you find relaxing? Share with us your tips and techniques to relax ...
How To Relax Before Going To Bed
Relax Hut explains the basics of how to relax before going to bed.
Step 1: Switch off
Allow your mind time to switch off. Don't work right up to the moment you go to bed. Finish any work you're doing at least an hour before going to bed.
Step 2: De-clutter your mind
Write a list of what you have achieved during the day, or tick off your achievements from a 'to do list'. These can be mundane, everyday tasks which are often the cause of most of our stress. Make a new 'to do' list of what you want to achieve tomorrow. A good way to de-clutter your mind is to write down your thoughts in a diary.
Step 3: Throw away your tension
If you are worrying about something, write it down, stand back, and think about what you can realistically do. Write a possible solution down and then throw the piece of paper away and with it the associated tension.
Step 4: Breathe
Correct breathing is the most effective, easiest relaxation technique, yet few people get it right and many believe it is just a matter of taking ‘deep breaths'. Place one hand on your chest and the other on your abdomen. As you breathe in, focus on pushing out your abdomen so your lower hand moves outwards. Try to make sure your other hand doesn't move, as your shoulders and chest shouldn't move up. As you exhale, allow your abdomen to move inwards while keeping your chest and shoulders still. Try to make the inhalation, exhalation and the pause in-between the same length.
Step 5: Visualise
If you are still tense, try a positive visualisation exercise. This involves imagining a place where you feel happy and relaxed. It could be a real or fictional place, in the company of a certain person or on your own. Imagine the sights, sounds, smells and tastes you want to experience. Focus on the other people there, the clothes worn and the weather. The more detailed the impression, the more effective it will be.
Step 6: Surroundings
Make sure your bedroom is well-ventilated but not drafty. To encourage your brain to associate going to bed with sleep, don't read in bed or have TVs, or computers in your bedroom.
How do you relax before going to bed? Share your ideas with us ...
Step 1: Switch off
Allow your mind time to switch off. Don't work right up to the moment you go to bed. Finish any work you're doing at least an hour before going to bed.
Step 2: De-clutter your mind
Write a list of what you have achieved during the day, or tick off your achievements from a 'to do list'. These can be mundane, everyday tasks which are often the cause of most of our stress. Make a new 'to do' list of what you want to achieve tomorrow. A good way to de-clutter your mind is to write down your thoughts in a diary.
Step 3: Throw away your tension
If you are worrying about something, write it down, stand back, and think about what you can realistically do. Write a possible solution down and then throw the piece of paper away and with it the associated tension.
Step 4: Breathe
Correct breathing is the most effective, easiest relaxation technique, yet few people get it right and many believe it is just a matter of taking ‘deep breaths'. Place one hand on your chest and the other on your abdomen. As you breathe in, focus on pushing out your abdomen so your lower hand moves outwards. Try to make sure your other hand doesn't move, as your shoulders and chest shouldn't move up. As you exhale, allow your abdomen to move inwards while keeping your chest and shoulders still. Try to make the inhalation, exhalation and the pause in-between the same length.
Step 5: Visualise
If you are still tense, try a positive visualisation exercise. This involves imagining a place where you feel happy and relaxed. It could be a real or fictional place, in the company of a certain person or on your own. Imagine the sights, sounds, smells and tastes you want to experience. Focus on the other people there, the clothes worn and the weather. The more detailed the impression, the more effective it will be.
Step 6: Surroundings
Make sure your bedroom is well-ventilated but not drafty. To encourage your brain to associate going to bed with sleep, don't read in bed or have TVs, or computers in your bedroom.
How do you relax before going to bed? Share your ideas with us ...
How to Relax Your Body
All you need to know to begin undoing what stress has been doing to you is how to systematically relax all the muscles in your body. Here is how you do it.
Find a quiet place where you will not be disturbed for about 15 minutes. Dim the lights. Locate a comfortable chair in which you can sit straight up with your feet on the floor. Sit comfortably in the chair. Pay close attention to how you feel as you begin. Notice any stiffness or tightness. Are there any aches or pains? Do you feel tense, frustrated, or keyed up? Pay attention to how you feel now because you are going to become more relaxed, and you need a point of comparison.
First, we will review what to do and then we will experience the relaxation exercise. The systematic muscle relaxation procedure goes as follows.
While sitting quietly and comfortably, slowly inhale and exhale and close your eyes as you do so.
Bend your right hand back at the wrist and briefly hold the tension. Now relax.
Now do the same thing with the left hand. Hold the tension and now relax.
This time tighten both hands into fists and hold the tension. Feel it spread up the arms towards the elbows. Now relax.
Now bend both arms at the elbows and raise your hands up towards your shoulders. Tighten up the muscles in the biceps. Hold it. Now relax.
These three exercises have used the major muscles in the arms and started them relaxing. If you don’t move them around, they will continue to relax becoming more and more relaxed, and you can forget about them
Next, turn your attention to your face. For your forehead raise your eyebrows up a far as you can and hold the tension. Now relax.
For your eyes, squeeze the eyelids tightly together. Hold the tension. Now relax.
For your jaw you just bite down and clamp your teeth together. Feel the tension along the jaw. Now relax. These three exercises have started the face relaxing.
For your neck just bend your head forward as if trying to touch your chin to your chest. Feel the tension along the back of the neck and now relax.
For your shoulders just raise them up as high as you can and notice the tension. Now let them drop all at once and relax.
For your chest you do two things at once. Take a deep breath and hold it while at the same time trying to touch your shoulder blades together by pulling your arms back. Hold it. Now relax.
For your stomach you just pull in as if trying to touch your backbone with stomach. Now relax.
For your back you arch out and away from the chair, and you can feel tension along the spine. Now relax.
With your feet flat on the floor, press down and feel the tension spread up the back of the legs. Now relax.
For the right thigh raise your leg up on front of you and feel the tension build. Now relax.
Now do the same thing with the left leg and relax.
Finally, for your feet bend your toes up as if pointing towards the ceiling and feel the tension around the feet and ankles. Once again, relax
Now that we have reviewed the procedure, we will practice this exercise. We will relax the muscles as we just described. By the time we are through, your body will be more relaxed. At this time your heart rate will have slowed, your blood pressure will have come down, and your breathing will have become regular and deep. The other changes mentioned will soon follow.
But, first. What is your mind doing?
Find a quiet place where you will not be disturbed for about 15 minutes. Dim the lights. Locate a comfortable chair in which you can sit straight up with your feet on the floor. Sit comfortably in the chair. Pay close attention to how you feel as you begin. Notice any stiffness or tightness. Are there any aches or pains? Do you feel tense, frustrated, or keyed up? Pay attention to how you feel now because you are going to become more relaxed, and you need a point of comparison.
First, we will review what to do and then we will experience the relaxation exercise. The systematic muscle relaxation procedure goes as follows.
While sitting quietly and comfortably, slowly inhale and exhale and close your eyes as you do so.
Bend your right hand back at the wrist and briefly hold the tension. Now relax.
Now do the same thing with the left hand. Hold the tension and now relax.
This time tighten both hands into fists and hold the tension. Feel it spread up the arms towards the elbows. Now relax.
Now bend both arms at the elbows and raise your hands up towards your shoulders. Tighten up the muscles in the biceps. Hold it. Now relax.
These three exercises have used the major muscles in the arms and started them relaxing. If you don’t move them around, they will continue to relax becoming more and more relaxed, and you can forget about them
Next, turn your attention to your face. For your forehead raise your eyebrows up a far as you can and hold the tension. Now relax.
For your eyes, squeeze the eyelids tightly together. Hold the tension. Now relax.
For your jaw you just bite down and clamp your teeth together. Feel the tension along the jaw. Now relax. These three exercises have started the face relaxing.
For your neck just bend your head forward as if trying to touch your chin to your chest. Feel the tension along the back of the neck and now relax.
For your shoulders just raise them up as high as you can and notice the tension. Now let them drop all at once and relax.
For your chest you do two things at once. Take a deep breath and hold it while at the same time trying to touch your shoulder blades together by pulling your arms back. Hold it. Now relax.
For your stomach you just pull in as if trying to touch your backbone with stomach. Now relax.
For your back you arch out and away from the chair, and you can feel tension along the spine. Now relax.
With your feet flat on the floor, press down and feel the tension spread up the back of the legs. Now relax.
For the right thigh raise your leg up on front of you and feel the tension build. Now relax.
Now do the same thing with the left leg and relax.
Finally, for your feet bend your toes up as if pointing towards the ceiling and feel the tension around the feet and ankles. Once again, relax
Now that we have reviewed the procedure, we will practice this exercise. We will relax the muscles as we just described. By the time we are through, your body will be more relaxed. At this time your heart rate will have slowed, your blood pressure will have come down, and your breathing will have become regular and deep. The other changes mentioned will soon follow.
But, first. What is your mind doing?
Subscribe to:
Posts (Atom)