Facts And Truths About a Panic Attack

They are not out of the blue.

Most people think that these attacks just occur out of now. Recent findings this is not the case because physiological changes take place in the body a few hours before they occur.

It affects all people.

Some time back people used to think that panic disorders affect only kids but it is now known that they affect people. Whether you are of different races or ages it does not matter. It affects people of all classes.

Frequent exercise helps prevent panic disorder.

People who exercise regularly are less prone to them. Having regular physical activity will help those who are at a higher risk as the exercises reduce their susceptibility to this attacks.

Stressful events are likely to triggers.

Stressful events such as break ups or losing jobs have been found to increase the chances of one getting panic disorders. Also the fear of when the next wave will occur leads to increased stress levels that will most definitely trigger more in the future. The attacks do not necessarily occur immediately after the stressful events. they could occur even months after the stressful event took place.

They can be stopped.

The attacks can be stopped even before they begin. This is possible if we really understand our bodies. It may take a bit of trial and error but if you put enough effort into it you will be able to stop them. If we can control the fear of panicking they would probably not even occur. People who experience them can in the future stop experiencing them. It is not a life time condition.

They are not dangerous.

The panic attacks themselves are not dangerous. However, frequent worry and stress will have a negative effect on your immune system and will probably cause sickness. Your body is strong and can withstand a lot.

They can be hereditary and genetic.

Research has shown that there are hereditary and genetic hits that predispose individuals to these attacks. Therefore people who have relatives with this condition are more susceptible to having them than those who relatives are not affected by this condition. But this does not necessarily mean that it is a must for you to experience them.

From the above facts it can be seen that this condition is not as serious as most people consider it to be. With the right information and taking the correct steps panic attacks can easily be averted.

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The Paleo Diet Rocks!

For decades I have always believed that cavemen had the best diet as refined carbs such as bread, rice and pasta were not around at that time and therefore they were able to eat a lot more healthily and as nature intended.

I had no idea that anyone else agreed with my belief, let alone that there was actually a name for such a diet (what with being bought up in a Nigerian household in South London, with such foods as rice and yam being part of the staple My dear mother would often take away when I would decline her jollof rice or pounded yam in favor of a steak and salad by retorting that if this caveman diet that I believed to be so healthy was any good, then why did they all die out …?) so it was absolutely amazing to find out some years later whilst training to be a personal trainer that such a diet actually exhausted today.

What I was thinking for so many years about a caveman diet did make sense!

The Paleolithic – or Paleo for short – diet is the caveman diet. It consist of all that you can imagine cavemen basically ate when they were running around, catching dinosaurs to eat. (Which coincidently must have been a workout in itself.) Those guys must have looked fit!)

So what does this caveman diet consist of? We're talking nuts, berries, fruit, vegetables, fish and, of course, meat. Nature's food and nothing else. Nothing added, processed or refined.

Sounds perfect to me. Why anyone would think that tampering with this healthy diet by adding refined carbohydrates to the formula would be a good idea is really beyond me as it has long been proven that this is far from the case.

It is now widely acknowledged that those who consume high levels of carbohydrates within their diets are more likely to suffer from high cholesterol and sugar levels, as well as diabetes, obesity and heart disease. All problematic symptoms that were non existent prior to mankind's introduction to, and concern interest in, refined carbs.

This is an absolute fact that I am in no doubt of. Just as I firmly believe that microwaves should be banned from the face of the earth and are a contributory cause of such major illnesses such as cancer … but that's another blog topic for another day – which I will definitely elaborate on – as how anyone She feels safe about eating anything that has supposedly cooked through from frozen in less time than it takes to put on false eyelashes, all through the power of radiation, is totally off their heads and needs to be educated and saved. Especially if they are also 'nuking' a meal in a microwave that basically consist of nothing more than refined carbohydrates.

Realize that refined carbs have not been around for that long in the larger perspective of how long mankind has been on this earth. The increase in the intake of carbohydrates has only really happened since the introduction of agriculture and even more recently, it's only been within the past century that refined carbohydrates have become more and more prevalent within the Western world's diet. This correlates greatly with the increase in the modern diseases previously mentioned and it would be foolish to ignore.

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Cognitive Behavioural Therapy and Approaches

Cognitive behavioral therapy is a common practice used to help people suffering from a variety of problems from depression to anxiety, fear and impulsive disorders.

This type of therapy is carried out by professionals such as psychiatrists and psychologists and involves talking through problems and problem solving.

The professionally trained psychiatrist or psychologist will spend a number of sessions with the patient talking to them to find the root cause of their problem. This involves how they think and behave, how they think about themselves and how they deal with various situations. They then work on coping techniques, which is a type of problem solving to assist them in dealing with situations moving forward.

Cognitive behavioral therapy is also often used in couples counseling, to help couples air their concerns and feelings and then learn coping mechanisms to deal with those feeling. This teachers them to communicate effectively, find ways to deal with problems within the relationship and determine if they want to move forward together or apart.

Through regular talks and being open and honest, patients are able to identify key issues and then learn how to deal with them, finding solutions that can help them in the future. The patient moves at their own pace, each session is up to an hour long and this type of practice can last anywhere from six weeks to twenty weeks, or it can be ongoing, depending on what the patient is most comfortable with.

The psychiatrist or psychiatrist will speak to the patient to determine their routines and habits and then give them the tool they need to manage their day effectively. This type of treatment can improve self-esteem, social skills and so much more.

There are a number of approaches that are used for cognitive behavioral therapy and these approaches are based on the problem and the patient. Not all patients will respond to the same treatment solution, which is why each patient is treated as unique as the profession determines the best way to move forward.

One of the most common cognitive behavioral approaches includes desensitisation. Desensitisation is carried out over a number of sessions and requires the patient to list everything they fear from the item that is not too bad to the most frightening.

The therapist will work on relaxation techniques with the patient, which is designed to help them face their fears head on. Over a few sessions the patient will work on relaxation and then think of the least fearful item on their list. They need to imagine themselves there and calm themselves in the situation. Then they work up the list until they are faced with their most feared thing.

Relaxation techniques is another very popular approach in cognitive behavioral therapy and can include relaxation and breathing exercises to help calm the patient when faced with a difficult situation which they can not normally deal with.

Social skills is another approach that is used, especially for those who are afraid of other people or members of the opposite sex. It is often found that those that have been bullied through their lives do not have the best social skills in their adult lives and this type of therapy can help them overcome this to lead a normal and happy life.

It is very important when choosing cognitive behavioral therapy that you choose a therapist you feel most comfortable with. If you are a woman and are nervous around men, then make sure you choose a woman therapist for the best results. Remember you will need to be open and honest and it's easier to do this if you feel at ease during your sessions.

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How Relationship Therapy Can Save Your Relationship

Many couples turn to relationship therapy at some point in their relationship to try and mend bridges that have formed over the years. Some couples decide that they do not need the help and will live together for the sake of the children, turning on each other and making it uncomfortable for everyone in the home.

For most couples while they love each other seriously, they do not seem to get along anymore. Common reasons for this is that one has cheated, they have grown in different directions over the years or children have caused a break down in the relationship.

Some couples are strong until children are introduced and then it all falls apart and the best way to deal with it and get close again is through relationship therapy.

Before you even consider finding a therapist, it's important that you are both on board and want to fix the problems in the relationship. This type of therapy is hard and requires both parties to be dedicated in working through the problems and carrying on with your lives in a comfortable way.

This type of therapy forces you to look at your relationship closely. While you may be in denial and think everything is alright and you can not understand why your partner has dragged you to a session, you may realize once the session starts that you were living in a false sense of security. By looking closely at the relationship, you are able to pinpoint problems that occur daily and then you can start working on fixing those problems.

Relationship therapy has been known to strengthen a marriage, forcing the couple to discuss problems as they happen, rather than leaving them to fester for years until it explodes during an argument and then there is no back stopping.

Another advantage is that this type of practice helps you learn more about yourself. Things you never knew about yourself can come to light during sessions and it's important that you keep an open mind and deal with what you are being told, even when it's not things you want to hear.

It enables you to change your behavior in certain situations. It forces you to stop and think before speaking, ensuring that you are following the steps you have learned. Things that bother you, you can discuss openly with each other without it causing an intense argument.

By expressing your feelings and being open in a relationship, you reduce the emotional burden carried with you. Many people are in the habit of bottling up their feelings and ever it erupts, which can have a catastrophic effect. Relationship therapy teachers couples how to discuss their issues openly, how to communicate with each other so that these eruptions do not occur.

The one thing that every couple needs to be aware of is that relationship therapy can save a relationship through effective practices, but there are rare occasions when couples through talking find out that they have grown too far apart or they can not reconcile their differences.

This type of therapy is to help both parties be comfortable and be happy moving forward. There may be an occasion where through this type of therapy, both parties realize that they are better off apart. As long as they are both happy with the decision, they can continue in an amicable manner for everyone involved.

Ensure you choose a therapist that you are both comfortable with and feel you can be open in their presence. Do not be shocked if you are given homework to complete between sessions to help your therapy progress.

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15 Most Useful Tips to Avoid a Nervous Breakdown During Exams

The students who are nervous and stressed out tend to forget what they have studied, especially in the exam hall. They fail to remember what they have studied simply because of the stress. So, the question here is how students can avoid the nervous break during exams, when there is great pressure of studies. So, here is a list of tips on how to avoid nervous break during during exams.

1. Attend Class Regularly

If you really desire to avoid stress during exams and succeed in your examination, then ensure to attend each class with sincerity, without skipping it. Attending lectures with sincerity and dedication will help you alleviate the stress level during exams and understand the subject better. This will make your studies enjoyable during exams, but not a burden.

2. Note the Lectures

Attending the lecturers regularly is not enough; instead you also need note down the important things said by the instructor during the lecture. Note down every incident that your instructor tells you, make diagrams carefully so that when you forget anything you can simply open the book and memorize it easily.

3. Be Prepared

You need to prepare yourself for the exam and ensure that you are well aware what you have learned. Make sure you have all the essays, books and notes handy with you. If you are not aware how the marks are associated and what format the exam takers, then inquiry with your teachers or else simply visit the exam board's website for better understanding.

4. Make a Plan

Planning how much time you require for revision and how you can utilize it in the best way possible by making a timely and can greatly reduce the stress level during exams and help you avoid a nervous breakdown. The best trick recommended by management experts is taking the overwhelming task as a challenge and simply breaking it down into handy chunks for easy management. Possibly, you may need to spend more time in certain subjects than others. So, it is suggested to vary your timetable and routine so that you do not get bored reading a particular subject. You may update the plan regularly or when necessary.

5. Know When and Where You Work Best

It is best said that one must only work when they are highly alert. Different students have different body clocks. Some prefer to study at night, while some dawn lark and prefer studying during day time. The revision styles also different as some students like to study in a tidy library desk, while some prefer to read under the duvet along with their gadgets. So, where the students feel calm, relaxed and in control, it is the best place to deal with the exam stress.

6. Group Study

Several students are quite nervous, either due to fast approaching exams or because of the longer courses, and as a result they can not memorize the lessons appropriately. There might be a variety of topics that you could not understand in your classes. So, for such situations you may seek help from your fellow students who have sound knowledge about the particular topics. The group is studying not only help students to clarify things easily, but also make studies quite enjoyable and easier to memorize.

7. Stay Refreshed by Taking Breaks

According to psychologists, a person can only concentrate on things properly for 45 minutes at a stretch. Some of the neuroscientists have revealed that the longer a person tries to focus on things, the less their brains are able to deal with the things effectively. So, it is important to stay refreshed by taking breaks in between your studies. Rather than cramming more on revision and taking stress to deal with exams, it is suggested to take breaks and do something different to avoid nervous break during during exams.

8. Eat Healthy

Eating healthy is very cruel and by keeping the blood sugar level stable students can avoid energy dips during daytime and can enjoy sound sleep during night, which is very critical to deal with exam stress. If you are still nervous during exams, then absolutely you will avoid having foods, but do not forget to drink lots of water. You may refer internet to find out a proper diet plan to alleviate the stress level during exams.

9. Try to Avoid Stimulants

Students sometimes start consuming drugs, alcohol, cigarettes and caffeine as they believe that it is their stimulant that helps them to deal with the exam stress without knowing its adverse effects. All these things actually leave them craving more and excessive use may even slow or bring them down or over stimulate them.

10. Get Exercise

Probably, this is the best technique for students to deal with their exam stress. Bike riding, swimming, and a walk with your dog clearly reduce physical tension, resulting in body aches and pain which releases the natural feel-good brain chemicals.

11. Sleep Well

It is undeniable fact that the students often turn and toss for the entire night before their exams and as a result their body copes with lack of sleep and they find difficulty writing their exam papers next day. If you find difficulty sleeping at night before your exams due to stress, then try to do something repetitively. Sleeping is quite necessary before exams because it helps you to wake with a refreshing mind next day so that you can prepare yourself for the exam.

12. Relaxation is necessary

Students who are anxious about their exams should always try to keep themselms relax and find a quiet and calm place where they can breathe deeply in & out, focusing their mind in some pleasant things or memories. They may try to do something that helps them to unwind.

13. Discussing About Exams With Someone

Almost every student finds their exams a stressful task, so you are not alone indeed. Discussing your worries with a family member, friend, student counselor or school tutor would help you to take the worries out from the system.

14. Revise

It is well said that practice always makes a man perfect! Once you, complete with your studies, it is the time to revise the lessons till the time you master them. You may even ask your family members or friends to take a test to check the accuracy level.

15. Keep it in Perspective

If you think that you have messed up your exam, and then do not panic, nothing can be done until you get your results. Simply getting worried will not help you; it may even decrease the chance of doing well your remaining exams. So, it is better to keep it in perspective.

These were the 15 most useful tips to avoid a nervous break during during exams. Students who think studies as a burden and often get worried and stressed during exams may try out these tips to alleviate the stress level and do well in their exams.

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5 Social Skills Your Pet Can Teach Your Family

Have you ever thought about all of the amazing things your pet can teach your family? How about what it means to a child dealing with Aspergers, ADHD or anxiety disorders to have someone listen, love them and not judge them. Your little furry friend may be more important to your child's wellbeing than you ever imagined.

Many times these children are referred to social skills classes. These classes are a great resource, but can be stressful and draining on a child. Practicing simple concepts like making eye contact, shaking hands, taking turns, making friends, and reading facial expressions sounds easy. However, they can push an anxious child into melt-down mode in only a few seconds. Pets on the other hand can have a calming effect and help your child to learn many social and life skills.

1. Eye Contact Is Good

Cats and dogs know that when they really want something they need to make eye contact. Do they want to eat, go out, or play? You can bet they are looking right at you. Take the opportunity to comment to your child, “Wow, Buddy really wants you to take him out. See how he's looking right at you to get your attention.”

2. You Need to Take Turns or You May Get Knocked Over

Have you ever been tripped or knocked over by cats or dogs trying to get to a food bowl, toy, or into the house? What a great time to bond with your child and point out the silly way the cats are acting. “All of the cats are going inside, they do not need to push us out of the way or trip us.”

3. Friends are Fun

Developing friendships can be difficult for children with poor social skills. Pets can provide unconditional love, understanding and companionship. A dog on a leash in a public place can also be a 'magnet' to draw other kids over to your child. The other kids might ask questions about the type of dog you have, the dog's name, or if he does any tricks. It's a great way to teach communication skills and develop connections with other children. Plus, you can always make plans for the kids to come back and meet on another day.

4. Learn to Slow Down and Relax

Cats really know how to slow down and enjoy the day. We may not always know if they are sleeping, meditating, or just relaxing, but they provide a great example of the need for some quite time. If a child wants to cuddle with their favorite cat, they will need to learn how to slow down and relax too.

Pets can also show our children the importance of exercise. My cats love to run, jump, and climb trees. Afterwards, you can always find them soaking up the sun, relaxing and taking pleasure in the moment. It's great to teach your children the importance of balancing exercise and rest time.

5. Be a Responsible Part of the Family

Your child and your pet need to know that they have certain rules that they must follow. For example, your dog knows that he is not allowed to knock over the garbage can, run all over the place, and steal everyone's food. Your child also needs to know that he can not make a big mess and leave it for someone else to clean up. We all need to follow the rules and have jobs around the house to help build our sense of worth. When children are given responsibilities it builds their confidence and self-esteem. They know that you have faith in them to succeed. The job can be as simple as feeding the dog, clearing the table or bringing out the garbage. When everyone helps out your are also building and reinforcing the bond within your family. Even if the bonding is just your kids complaining to each other that you make them do too many jobs!

Pets can be an important part of any family. They teach us some of the basic principles in life as well as many useful social skills. It would be great if we could all be a little more like our favorite cat or dog. You just need to eat good quality food, get enough sleep, include time for play, love those around you, and learn to relax. Before you know it, you'll be feeling great and enjoying more special times with your family.

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Dealing With Obsessive Compulsive Disorder

Imagine if you could not leave the house without locking the door, or imagine if you had to turn the light switch on an off for a number of times before you can relax. Your life would be filled with all these little eccentricities.

If you have never met an obsessive compulsive before then you can thing these little things that they do weird and it might stop you from making friends with them, but this is something that they have to do.

They do not do these things because they are weird; they do them because they believe that something awful will happen if they do not do them. It is a matter of life or death for them and for some people it will ruin their life.

You are probably thinking of a number of different people who have weird habits. You might have an aunt who washed her hands after touching anything or you might have a cousin who does not walk on the cracks in the pavement, but they might have mild cases.

Ask yourself, does your aunt freak out if she does not wash her hands or does your cousin think that he or she is going to die if they step on the cracks? Whilst you have thought about, you have probably noticed hundreds of times that they have not done the things that they 'need' to do and been fine.

It is probably the case that for them, their habits are something that they like to keep up, but if they do not then their world will not end. You see, for an obsessive compulsive, their world will end if they do not do these things, or so they believe anyway. They are terrified and this is the only way that they can manage that fear.


There are a few treatments available for people if they suffer from OCD, however, the treatment is all dependent on how much the disorder is disrupting the way that they function.

There are two main treatments that people can get:

  • Medication
  • Cognitive Behavioral Therapy

If you are suffering from OCD, then you can get access to both of these treatments on the NHS, but it all depends on the severity of the disorder.

If your condition is severe, then you may need both treatments at the same time to try and conquer your fears.


For mild cases of the disorder, treatment is with cognitive behavioral therapy. This is a form of talking therapy where the therapist will talk you through things that might be bothering you.

Once you are at the root of the problem, the therapist will teach you new ways to think about things and he or she will teach you how to cope with fear.

They can also treat the anxiety head on and give you a treatment similar to that of POCD sufferers. This involves overexposure to the thing that is giving you the most anxiety.

This is done over a number of sessions so do not worry about having one hour hour session and then being bombarded over and over again. The process will be graduated and done in a controlled setting. At no point will you be in any physical danger.

It will take a long time and you might find that you need over 10 hours of treatment. If you do, do not feel downhearted, you are not going to change overnight and the length of the treatment is perfectly normal. If you feel embarrassed about how much treatment that you need, then do not tell anyone. It is no ones business but your own.

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The Importance of Getting Help When You Have an Addiction

When people have an addiction to anything, they tend to feel too embarrassed to get help, or they do not want to get help. However, addiction is life threatening, so they need to get to the point where they want the help before they lose their life.

People who have an addiction need to understand that it is an illness and there are professionals out there who will help them and will not judge them. However, they do need to want the help for themselves.

If you know someone with an addiction and you have pushed him or her into getting help, then do not be surprised if the help does not work. They need to get help for them, not because you have harassed them into it. You might be making matters worse if you do this. You should encourage them, not push them.

Why do they have an addiction?

When people have addictions, the help usually comes in the form of a health care professional giving them pills or some other form of medicine as a replacement for whatever they are added to.

This is because they need to wean their bodies off the drugs. With some drugs, going cold turkey could lead to health issues, seizures and painful withdrawal.

If they are treated medically and they have successful foolish the addiction, there might be a time when they relapse, so something needs to be done to address because they got addicted in the first place.

Have you ever met a person who was happy and they were addicted to drugs and alcohol? The odds are that you have not because people have a reason for going down that path in the first place. If they were happy in their lives, they would not become addicted.

Therefore, it is important to take a look at their lives and see if there is a point where they started taking drugs and look at the circumances surrounding that point.

If they do not want you to look at their lives, then it might be worth putting them in touch with a good cognitive therapist. They will help them to look at their lives in a controlled setting and they might be able to treat the cause.

This will be a long process, so do not expect the change to happen over night. The person may not even realize that there is something else going on and when they face the problem, it might be very painful for them.

Therefore, you should be there to support them and if they want to talk to you, they well. However, they might just want you to be there for them as a distraction and a friend. If they do not want to talk about it, do not push them. Just be there for them if they need anything.

It is very important that you do not judge them and never shout at them when they are talking to you. Be understanding, even if you do not get it because otherwise, they are going to back away from you at a time when they need help more than ever.

Treatment Works

You are probably thinking that treatment does not work and people always relapse ever. However, there are people out there that do not even consider themselves to be addicts because because they have been clean for so long.

Sometimes, not classing yourself as an addict can be the downfall because then you are at a risk of thinking that the rules do not apply to you and you have something here and there.

But if you have been clean for more years than you have been taking drugs, then you can consider yourself sober and so can your friend.

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The Impossibility of Chasing Happiness – Or How to Be Happy

Anyone who has read Lewis Carroll will remember that the more Alice tried to walk directly to the house she could see in the distance, the more frustrated she became and the further away from it she ended up. It was only when she abandoned the pursuit that she found herself walking through the door of the house, reaching her goal.

Quite a few years ago in a radio interview, I heard a woman being asked if her child was happy. “Who said any of us has a right to be happy? ' I was feeling low at the time – a mother of two small children with a workaholic husband who was unable to understand why I would not necessarily be brimming with happiness, having everything that a woman could want. .

I was definitely not happy, but focusing on that unhappiness was not helping. In fact it was making me more unhappy, because everyday I felt let-down that no-one was doing anything to improve my situation. I decided that it was true – happiness was not something that I had a right to. I could not rely on anyone else to make me happy, and if I could not achieve happiness, I would at least find a way to live contentedly.

Immediately I felt less resentful, and more empowered. It sounds cliched, but I count my blessings. I had health, intelligence and two lovely, if tiring, children. We had a roof over our head, enough to eat, education and health care. Letting go from the unhappiness caused by feeling unhappy was a generous release; a letting go of a burden. I had spare capacity to think and spare energy too.

Life improved from that moment on. I became more philosophical, thought more about life, faith, the universe, the big issues in life. I volunteered to work in the local community association, and the nursery school management committee. In this way I could flex my brain and use the professional skills that were less called upon as a mother. Meeting people, and being useful and valued felt good too. As my children grew and became more independent, I began to work part-time and this further added to my sense of self-worth.

In the meantime, I took time to appreciate the simple things in life. The beauty of birdsong, the pleasure of growing vegetables in the garden, the smell of the earth, the sensation of sun of my skin.

I can not say that I have never felt low or unhappy since that time, but I suppose what happened was that I grew up. I took control of my life, looked out instead of inward. My optimistic nature flourished, and today I count myself as a very lucky and happy person.

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The Benefits of Hard Work

In a world where we crave more leisure time and an easier life, we are in danger of forgetting the benefits of hard work.

The essential point is that you get nothing out of life by being half-hearted and luke-warm about what you are doing. Most people are capable of running a marathon, for example, but will not realize it until they fully commit to the training required. There are plenty of old sayings that demonstrate that this is well recognized:

“If a job's worth doing, it's worth doing well.”

The harder you work and the busier you are, the more able you are to make decisions, and the more skillful and efficient you become:

“If you want something done quickly, ask someone who's busy.”

So even when a job is less than appealing, something that you wished had not come along, the best thing to do is to get on with it, to get it out of the way, and reap a few benefits along the way. Satisfaction that the job is done, increased knowledge that you are not a shirker, increased reputation as someone who gets a job done.

When a job is done well, when you can look back at your achievements and know that not only have you done the best you could but that you have done better than many others would, you can take a virtuous pride in your achievement. Your confidence and self worth increase, and you increase your ability to take on anything.

Hard work has mental and emotional benefits. Work is a great healer. When you have worries, be they financial or emotional, they can go round and round in your head until you feel quite ill. In fact they can make you ill. Working can give you a break from worry. As you focus on the work at hand, there is no space in your head to wear yourself out with your own worries. You are taking part in a real activity, which puts you in touch with the real world and helps you gain some perspective on your problems. In innumerable situations, when I mentally leave a problem and begin to think of something else, when I allow myself time to “sleep on it” solutions occur to me that I had not seen before. In addition, you are doing something practical to improve your situation – earning money, improving your situation, or helping someone else, making life a little better through your efforts.

Work can lead to physical fitness and health. Even if your work is sedentary, it is impossible to be eating or thinking about food if you are fully engaged in a task, so avoiding junk food and eating between meals is easy. I work from home, but am busy all the time on work that takes my full attention; my part-time work reviewing web pages and customer journeys through websites, my painting, my photography, my writing. I make sure I include physical activities too, pilates, walking, housework to give myself the physical activity I need, and thinking time. I am healthy and fitter as a result.

Much hard work includes real physical effort too. Provided you use good techniques, do not strain yourself by taking on more than you can manage too soon and avoid injury, your strength, stamina, balance, posture and health all improve. Much cheaper than going to the gym! So look on hard physical work as training.

The real issue is your attitude. Of course there are days when you've stayed in bed, and of course, not all work is inherently enjoyable. Find the purpose for doing it, work out the best way to tackle it so that you can minimize the downsides and then appreciate it for what it is. It's an opportunity to flex your physical or mental muscles, get a bit fitter, improve your mood and to achieve something worthy.

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Raising Your Spirits – Things to Do to Lift Your Mood

In this article I am not talking about clinical depression, as medical advice should always be if you are really depressed. I am talking about low moods within the normal range of emotions which everyone experiences at some time, and which you can do something about.

There are many ways to lift your mood, ranging from some simple quick fixes such as listening to the right music, through to developing a new way of looking at life.

For an easy mood lifter, get busy. Physical exercise can work like magic. A good walk or bike ride in the fresh air, swimming, a round of golf, a gym, yoga or pilates session are all likely to make us happier. You can get busy at home too, as gardening, clearing out a wardrobe, cleaning the bathroom or washing the car work well too, so long as you do not resent the activity as a chore. Focus on the use of muscle, lungs and coordination, and the fact your body is working, and you will find increased contentment.

If you are less able to get out and about, an activity such as writing, knitting, painting works well too. While the physical benefits are much reduced, the mental focus on achieving something worthwhile rather than on the cause of the low mood gives you a mental and emotional break and provides positive action and thought. I paint, take photographs and write, and I am always more cheerful the busier I am.

Volunteering is excellent. It may take a while to find a suitable activity or organization and to get your volunteering established, but I thoroughly recommend voluntary work. It gets you out of the house, doing something constructive, quite often helping people or improving the environment. Not only does this help you to look out to the world rather than in to your own problems, but you are being of real help, with the added bonus of meeting new people, and learning new things.

Which takes me to the benefits of learning something. This could be a regular class, where you learn a language, a skill to improve your employment prospects, or a craft, or it could be something you do at home. Find out what classes are available in your local area. However, it does not have to be a class. Re-discover your local library, or use the internet to find inspiration. Learn to make your own pasta or bread, learn to knit, to grow plants, to repair furniture or fix your bike, and you are engrossed in a worthwhile activity with a worth result.

In the longer term, there are things to think about that will help you develop a more permanent positive mood.

Think about things in a positive way. By this I mean not focusing on the 'poor me' aspects of your situation, but on working out what is important to you. Look outwards to try to gain more understanding of the world and your place in it. Find the value in the non-materialistic, and you are more likely to be in a good mood. Develop your inner life – your spirituality. How do you do this will depend on your personal circumstances and interests, but focus on the aspects of life that do not revolve around holdings and the need for money. Appreciate your family, friends, the natural world, making things and being involved in the community and you are more likely to be content. The alternative, craving material things, needing money to spend on clothes, expensive nights out and expensive holidays means you will be driving for things that do not really matter and also living beyond your financial means. You are almost guaranteed to be miserable.

I will finish with two observations. Do not think you are entitled to be happy, and that if you are not happy it is someone else's fault. Happiness grows from within, and from leading a life that gives you fulfillment and the opportunity to grow as a person.

Choose your friends wisely. Cultivate friendships with those who have a healthy attitude to life, who are busy, happy with the simple things in life and who offer genuine friendship.

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Qigong Compensates PTSD Damages Like An Insurance Policy

There is a New Age way of thinking that is opposite of how the world has been reacting to accidents. Typically, we sign up for all kinds of insurance that include: auto, life, homeowners, and death coverage. The common perspective of the world is that we need these contracts so that we can be compensated for accidents and even our families being taken care of in the event of our death after planning for our funeral expenses.

What is wrong with this way of thinking? A spiritually minded person would be concentrating on a different kind of contract that was between their Higher Self and whatever Higher Power they believed we are all part of. Let us call this, “Source, or Universe” to be more meaningful. Now with any contract, worldly or spiritual we need to take the time to read the fine print. For instance, if we have neglected the maintenance of our home's gutters by not cleaning them out in the Autumn or removing ice build up, and even repairing when critters gnaw their way into the roof awning our insurance will most likely not cover incidental events that cause a financial burden.

Likewise, when we neglect to take the time for self-evaluation (that may include the imaging emotions of PTSD) our spiritual channels (as they called in using Qigong energy healing or chakras as in reference to Reiki healing) become clogged up like those gutters of our house. Once they are incorrectly up so the “wind, air, energy” can not move through them to maintain optimal health in our bodies and minds. This proliferates all kinds of havoc in our lives that is reflected by what accidents or illness / disease comes our way.

I am sure there are people reading this right now, and not making such a connection. You may even think that this is an absolute, absurd paradigm! The problem with that way of thinking becomes an even greater obstacle to advancing in spirituality. You see we are spiritual beings in physical bodies, firstly. If we are able to accept this concept, than it will be more meaningful to think of needing to rely on preventing accidents in our lives, rather than on continuing old patterns that lead to hardship and death. This is particularly relative to those suffering from past trauma and not being able to move out of repetitive, reliving of disturbing events in their lives.

A gift from Source is a clear method of our spiritual gutters (or insides) using Qigong and or Reiki energy. In doing so, on a regular basis, we are able to keep our channels open to receive optimal (mental and physical) health, joy, and even prosperity! The trick is to take the time needed to clear these channels in our thinking patterns and the connection to Source to help us maintain our spiritual homes.

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Symptoms and Treatments for Depression

For sufferers of depression, there are a number of treatments that can give them the help and relief they need. Depression is a serious illness which requires time, care and the right diagnosis so the patient can access the correct and most effective treatment available to them.

Your doctor or psychiatrist will suggest a course of treatment for you. This could include counseling therapy and prescription medicine.

For mild depression – Seek the help of a counselor or speak to your doctor. You can talk through your problems and emotional issues over a course of sessions. They will help you to find ways to cope with issues and to recognize certain patterns of your behavior so you are better able to deal with them.

Exercise – It has been proven as an excellent way to combat mild symptoms of depression. It is also an important part of the recovery program recommended for sufferers of more serious forms of depression. Exercise creates endorphins in your body which give to the positive and happy feelings that will help to combat your feelings of depression. In addition, exercise will help to improve your appetite and sleeping patterns, both areas that can suffer as a result of depression.

Antidepressants and prescription medication-There are a large variety of antidepressants and prescription medications that you could have given as part of a course of treatment. In most cases, patients who need medication will also be given therapy like counseling, group counseling or one to one psychiatric therapy sessions.

Treatment duration varies dependent upon depression. While some patients may only need some therapy sessions for a few months, others with more serious disorders like bipolar disorder or manic depression , could need medication and counseling therapies for many years. Whatever the duration, these treatments are there to help a patient cope and deal with the extremely difficult symptoms and results of depression. It is a debilitating illness that can cause persistent physiological and psychological damage.

Help is always available for those who need it and ask it. In some cases patients suffering such serious mental illnesses that they may not realize it. In these extreme cases, doctors, and medical professionals will help patients to access the care and treatment they urgently need.

The first step to accessing the right treatment is to speak to your doctor and ask to refer to a psychiatrist who specializes in treating various forms of depression and other psychological problems. They will be able to correctly diagnose your symptoms and give you the right treatments so you can get back on the road to recovery. Feelings of happiness, optimism and hope can all be achieved again and there is life after depression. You will be able to gain your physical and mental strength, and you will be able to cope with any problems in life that you may experience. All that needs is the right treatment and the professional care and guidance from the right specialists.

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How to Choose a Counsellor or Psychiatrist

Life is not always easy to cope with, and for many of us, speaking to a counselor or therapist can help us to deal with issues and learn to cope with stressful or upsetting situations. Seeking the help of a counselor or therapist is not a sign of weakness. It is actually an important part of living a healthy and fulfilling life. Just as we take care of our bodies, we must also take care of our emotional and psychological well-being. Emotional or psychological problems that are left unaddressed can develop into more serious problems like depression or other serious mental health illnesses.

Millions of people all over the world seek the guidance support and professional treatment a psychiatrist or counselor can provide. They may be experiencing symptoms of depression and other emotional problems as a result of bereavement, divorce, relationship problems, childhood trauma or substance abuse.

Whatever the reason, choosing the right counselor or psychiatrist is an important part of your path to recovery. The first step is to speak to your doctor. They should be your first port of call. They may recommend or refer you to a psychiatrist, or they may recommend a course of medication and other therapies. You can discuss your symptoms with your doctor and your preferences. Some people prefer to try therapy and counseling where others may require the additional support of a prescription medication to help them deal with the symptoms of depression.

There are also many different types of depression that a psychiatrist can treat, from mild cases right through to providing the more serious bipolar disorder treatment . All these problems must first be accurately and formally diagnosed. If you are unsure, you should speak to your doctor or make an appointment with a reputable psychiatrist for a consultation.

At your first consultation you will get to know your counselor and quickly establish whenever you are comfortable speaking to them. Make sure they are fully qualified and have experience treating patients with similar symptoms as yours. You should also be able to see that they have a kind, gentle and approachable nature, but that they are also extremely professional and knowledgeable.

A psychologist or psychiatrist will know how to help you deal with extreme emotions, symptoms of mental illness, and other psychological problems. They have the knowledge and expertise to perform effective psychological testing and diagnosis in order to establish your symptoms and the best course of treatment for you.

If you think you are suffering from depression, mental illness, or a psychological problem, you do not need to suffer alone. The help and support you need is available and you will be able to access the right treatment from excellent psychologists or psychiatrists who will help you get back on track. You will be able to share your feelings and learn how to cope with them. You will also learn how to deal with the symptoms you are suffering from. Your treatment will give you the chance to work towards a happier, healthier, and more positive life where you can feel optimistic about the future once more.

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Recognising the Signs of Depression

Feelings of stress, anxiety and extreme sadness can be symptomatic of depression. Depression is a serious illness that can have long term effects on a person's mental and physical well-being, and on their work and family life.

Sadly, depression is still misunderstood. There is still an appropriate stigma attached to people who suffer from depression. Often they can be regarded as weak or unable to cope. This is not the case. Depression is an extremely debilitating condition and anyone can suffer from it. People of any age, men or women, from all walks of life, and who live in all sorts of situations can develop symptoms of depression for a number of reasons.

Today's modern lives are full of stresses and difficult situations which can take their toll on us. If you think you may be depressed there are a number of signs that could indicate you need to speak to someone and get the help, guidance and treatment you may need. Recognizing depression is not easy, there are many kinds of depression and the undering causes can vary veryly.

Patients with symptoms will need to be formally and professionally diagnosed before they are given treatment for depression . Treatments can involve therapy, counseling and in some cases, medications are also used to help a patient.

Feelings of unhappiness and despair are associated with depression. Feelings of extreme anxiety leading to crying, panic attacks or hysteria are also symptoms that some people suffer. In extreme cases sufferers can feel that there is no point going on and consider thoughts of suicide. Patients who are experiencing these emotions need to be able to access the help, support, guidance and treatment they need in order to process their feelings, and learn to manage their symptoms of depression.

Depression is not just a feeling of unhappiness. It is much more serious than feeling down. It can affect eating and sleeping patterns. Patients can suffer from low libido, and have great difficulty managing their relationships with family members, especially close relatives like spouses and children. Their work can also suffer. Depression can make it almost impossible to concentrate and can seriously affect a person's ability to perform well at work.

If you think you have depression the most important thing to remember is that you are not alone and that help is available. You may feel as though you are stuck inside a dark deep hole and unable to climb out, but the truth is, with the right guidance and support, you will be able to enjoy life once more.

Always consult your doctor in the first instance. Your doctor will help to refer to you a reputable specialist psychiatrist who offers counseling and therapy for the treatment of depression. You may also be prescribed medication as part of your treatment but this is entirely dependent upon individual diagnoses.

Millions of people all over the world suffer from depression but after treatment they are able to recapture their sense of optimism and zest for life. Depression is not something you have to suffer from for the rest of your days. You can access the treatment which will give you the support you need. You will be able to talk about your situation in a supportive and constructive way and learn how to manage your symptoms and deal with issues that make life difficult for you. Nothing is too trivial, and every person who experiences depression has the right to the care, treatment, and help they deserve so they can feel happy again.

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