Category Archives: Relaxation and Meditation Techniques

The Importance of Stress Management and Relaxation

Stress Management Techniques

Learning stress management and relaxation techniques is important for anyone, no matter what age, what life circumstances they face and what work they do.  Whether you are a stay-at-home mum or someone who works from home there is the added stress of combining both work stress and family stress under the same roof. This can make common stressors like work deadlines and household duties doubly frustrating.

Some of the best stress management techniques to de-stress your life include the following:

Know Your Triggers:

know your triggers of stressBe aware of what situations make you the most stressed, and try to avoid them if you can. When stressful situations occur, try to put them into perspective. Acknowledging that a certain situation is a trigger for you is the first step in learning how to manage your stress.

Organize:

To put it simply, organize your life in a realistic way. Making lists and de-cluttering your space is the perfect way to remove clutter from your life.

Exercise:

exercise against stressFind time in your schedule for 15 to 30 minutes of exercise each day. This will help you focus your energy and work out your frustration.

Meditate:

Whether you meditate at the beginning or end of your day, it is important to take a few moments for reflection. Setting aside five minutes to sit quietly and think about your goals will make you more relaxed.

The beauty of practicing meditation is that it allows you to "let go" of every day worries and literally "live in the moment."  People who meditate regularly report improvements physically, mentally, and spiritually.

To begin a meditation practice, you will need to find a quiet spot, away from the phone, television, friends, family, and other distractions. There are several different ways to meditate.

meditation techniques

Meditation practices often involve learning chanting, breathing, or mantra techniques. Initially, your mind may wander when you first start meditating. By training your mind to focus on the moment, you will eventually find yourself transformed and feel very peaceful and content. Most experts recommend mediating for about 20 to 30 minutes at a time. Beginners may find it difficult to meditate for this length at first, but don't despair. It will become easier once you are meditating regularly.

 

Advantages of Stress Management Techniques

  • Health Benefits

     

     

     

     

    health benefitsReducing stress, by learning to think clearly and focus on your goals, leads to increased energy to do other things that you want to do, and even leads to better sleep.  Other health benefits from stress management can include weight loss, an improved immune system, better blood pressure, overall heart health and better memory.  All of these benefits are great individually, but when combined, they form the best health benefit of all – a longer life.

  • Improved Relationships

When you are stressed, your family feels the effects of that stress, and it is common to take out some of your anger and frustration on your family. Your family can feel like they are walking through a mine field, never knowing when your stress level will trigger an explosion of frustration. If you reduce stress and relax more, you will be happier, and in turn, your family will be happier.

 stress management

No matter what career path you have chosen, knowing the importance of stress management and relaxation techniques is vital. Being able to maintain your stress level not only will improve the quality of your work, but also will improve the quality of your life.

Do you find it difficult to unwind at the end of the day?  Do you often stress over those little things which mean that sleeping will be difficult?  Then try this relaxing video which will help anyone who is feeling anxious or stressed.  It uses relaxing piano music to help you relax at the end of a hard day.

I hope that you like this original piano music…

Why not try St John’s Wort before trying anti-depressants?  It has natural ingredients and is a great alternative remedy to treat depression.  Click Here!
 

 

Natutal Remedies to Master Your own Destiny

Be a master of your own destiny by following these natural remedies to reach the pinnacle of your life experience.

 

Think-Positive

"SOMETIMES WE FEEL THAT SOMETHING IN OUR LIFE ISN'T RIGHT BUT WE FIND IT TOO OVERWHELMING TO MAKE CHANGES"

Do A Reality Check

Scan your life. Think of it as taking your car in for a service. Simply ask youreself what's feeling good and what isn't.

TRY THIS as a Natural remedy. "Choose the thing that will make the biggest difference and work on that first".

Picture It

This step clarifies what your ideal is – what are you doing in that ideal world of yours? Biuld a clear picture of what you want.

TRY THIS: "Imagine six months into the future: where are are, who is with you, how you feel, what you can see and what you are thinking. Then write a detailed  VISION STATEMENT ".All of which are  great natural remedies to strive for natural healing.

Raise Your Awarenes

We feel things that are not comfortable but we endure those feelings. Become aware of self-limiting thoughts so you can do something about them.

TRY THIS: "Idendify your personal myth – the story you live by that colors your perceptions about yourself and what is possible".

Weigh Up Your Options

People feel the life they have is what they have been given. Think about the options at your disposal – What could I do to make this change happen? This is the strategic planning phase in one part of natural remedies for self help.

TRY THIS: "Counter self-defeating thoughts with positive staements. Don't think " I am afraid I will be alone" THINK " I will be FINE ON MY OWN."

Commit To Change

A lot of us do not persit at making change happen! That inner voice says. "I can't". Canging your mindset is also difficult and we have to persist to change taht thought pattern.

TRY THIS: " Repeat new , positive thoughts to yourself in the shower, in the car, going to work, waiting to pick up the children from school and anywhere you are by yourself". It comes down to Natural Remedies without drugs!! Changing your minset. Think POSITIVE,POSITIVE,POSITIVE.

Celebrate Success With Natural Remedies

Acknowlege small wins and use them as motivation for the next change. [It’s] proof that things work.

TRY THIS: "List how things have changed, what actionds you took, how your feelings are and new strenghts you have identified".

 

Practice Mind Patrol

You have made a change but you can slide backwards, and you need to kep up the good work. Did that inner voice stop you saying or doing something?

TRY THIS: "One of the key elements in natural remedies is staying on MIND PATROL so you can stop negative, anxious or angry thinking in its tracks. Work out what is behind the unhelpful thoughts, note it down and write the positive flipside of those thoughts".

Today YOU and I Will….

natural remedies

Natural Herbal Remedies

natural herbal remedies

Self Help Starts With YOU

self help

Positive Feeling

Feeling Positive

 

Anxiety and Panic Attacks Causes

Anxiety and panics attacks are one in the same. 

When you experience a panic attack you are experiencing an anxiety attack.  Anxiety and panic attacks will make it difficult for you to live a normal life.  This is especially true if you experience anxiety and panic attacks frequently that could cause you to miss important scheduled activities.  These attacks can prevent you from doing the things you love and enjoy.

Anxiety and Panic attack girl

 Anxiety and Panic Attacks can have no warning

When you start to have an anxiety or panic attack your body responds quickly to the anxiety provoking stimuli.  Something in your environment will spark some fear, worry or anxiety.  For some, panic attacks can have no warning; there may be no stimulus that causes your anxiety.  You may wake up one morning and be afraid or worried for no known reason.  Once you begin to feel these anxiety symptoms, it may be hard for you to control them.  These symptoms start to build to a point where your body feels that it is in danger of some sort of outside situation.  These feelings then cause your body to react physiologically.

 Physiological Reactions 

This means that your body will begin to change from a calm state to a panic state.  You may begin to feel physically ill such as nausea, headaches, hot flashes, chills and other bodily issues.  You may feel as though you are having a heart attack because your heart may begin to beat faster, you will feel tightening in your chest or feel heart palpitations.  You also may feel as though you are having a seizure because if you experience enough anxiety, your body may react with involuntary movements such as twitching, jittering, or the shakes.  These physiological reactions will make it difficult to bring your anxiety level back down.  You may start to feel afraid that a more serious medical problem is occurring which will add to the anxiety you are experiencing.

Giving a friendly hand for anxiety

The reason why your body goes into a physiological response when confronted with anxiety symptoms is because your body will believe that you are in a dangerous situation.  Naturally, your body will try to either fight the dangerous situation or flee from it.  Both of these ways to deal with anxiety producing stimuli involves your body getting ‘worked up’ so that it can be able to step up to battle.  Once the fear or worry subsides, your body will take that cue and return to a stable and calm state.

 

When you experience anxiety and panic attacks, the psychological and physical symptoms make it difficult for you to drive, leave your house or engage in any activity.  The terror you feel may even temporarily paralyze you so that you are not able to move.  You may feel so sick physically that you will not want to or be able to engage in any activities.  This can cause you much distress especially if you are required to do something or be somewhere. 

Some people who experience anxiety or panic attacks have a hard time going places or doing things because they fear that it will spark an anxiety and panic attack.  This makes life difficult because you can’t live freely and do anything you want to do.  This limits you and can cause problems at work or school.

There is help for those who experience anxiety and panic attacks. 

If you speak to your healthcare professional you can receive an evaluation which will help determine if you need medication.  Some physicians will also refer you to a therapist who will help you control your anxiety levels and help reduce the amount of anxiety and panic attacks you experience.

Read all our articles for the best help for these attacks.

 

 

 

 

Curing Panic Attacks and Control Anxiety

Curing Panic Attacks

Curing panic attacks is possible if you learn ways to control your anxiety.  Panic attacks are made up of two types of symptoms, psychological and physical.  When curing panic attacks you will have to focus on both types of symptoms to be successful.

Keep Calm

The psychological symptoms you experience may be nervousness, restlessness, feeling scared, and terror, feeling like you are going to die or go insane.  It may also spark feelings you had the last time you were confronted with an anxiety provoking situation.  This feeds off each other and you will then begin to feel physical symptoms.  Your heart will begin to race and you may experience chest pain. Stomach upset, diarrhea, and headaches are common.  Jitters, twitches and other involuntary movements may be experienced.  You may feel hot flashes, chills or feel pins and needles in your hands and feet.  You may feel like you are having a heart attack or seizure.  There are ways you can find relief from these symptoms by curing panic attacks.

 

Curing panic attacks starts with medication to stabilize your physical symptoms and anxiety.  Once you are able to think clearly with the medication you will be able to learn effective ways to deal with situations so that when you start to wean yourself off the medication you will know how to effectively deal with anxiety that usually leads to panic attacks.

 

There are many coping skills you can learn to help with your symptoms.  The most important thing to do is learn ways to keep your anxiety at a level where your body doesn’t begin to react and start to experience the physical symptoms.

Breathing Curing Panic Attacks

When you are about to approach an anxiety provoking situation or if you are already in one you can try deep breathing.  Focusing on breathing and help your body take in oxygen.  Start breathing in through your nose and out through your mouth.  Do this 10 times before you take a break.  If you need to, repeat it as many times as you feel necessary.  Just makes sure you take breaks in between each deep breathing session.

Count Down From 100

Counting will help take your mind off the situation and help your body come down from the anxiety level you have already reached.  Counting down from 100 producing a calming effect by making your mind feel like you are taking down the worry or fear down one level each time you count down.  It will take some time to count down which will give you a break and be able to get a handle on the situation.

Imagery Curing Panic Attacks

Close your eyes if possible and think about yourself in another place that does not provoke anxiety.  This could be the beach or sitting by a lake, whatever it is that makes you feel at peace.  This will trick your mind to thinking you are in a safe place rather than dealing with the stressful situation you are currently experiencing.

Breath Reduce Anxiety

Change Your Cognitions

Learn ways to change the way you think.  If you think something is scary than it will cause anxiety or panic.  Changing the way you look at situations will change the way you react to them. 

Curing panic attacks will be a difficult and long process.  This will not work in one day and it will take a lot of work.  But if you work on your anxiety it will be possible to live life without panic attacks.

Just Breathe

Just Breathe

Breathe to Relax

Breathe to relax

 

Panic Attacks Self Help Techniques

Panic Attacks Self Help Techniques

 

Self_Help

There are many ways you can help yourself through anxious situations and panic attacks.  Panic attack self help techniques can help you remain calm and control the situation around you so you do not enter into a severe attack.  Many of the ways to control your attacks are through meditation exercises that have been proven to calm your mind and body.

Identify Your Symptoms

Panic attack self help first starts with identifying your symptoms.  Another term used for identifying your symptoms is ‘triggers’.  These triggers are what make your anxiety level rise and what makes you go into a panic attack.  It can help to write down the times you have experienced a panic attack and what happened immediately before it to find out the reason that lead you to that point.

Self Talk for Panic Attacks Self Help

Negative thoughts and negative self talk can be worrisome and anxiety provoking.  If you are the type of person that puts yourself down a lot or doesn’t give yourself the benefit of the doubt, you may be causing yourself anxiety.  The worry and depression you may feel feeds on itself and the next thing you know you have built up a situation where you can’t do anything right and you are useless.  Instead of beating yourself up, try to talk yourself up.  Tell yourself that things are going well and point out to yourself all of the positives that you have accomplished.  Continue to tell yourself that you are good person and that people love you.  This will make a world of a difference in the way you feel and what you are able to do during the day

Breathe Panic Attacks Self Help Techniques

In panic attacks self help techniques, this is the most popular.  Breathing is the best way to calm your mind and body.  When you breathe in through your nose and out through your mouth you are letting your body take in the clean oxygen it needs.  It also keeps you breathing rhythmically.  When you become anxious, you may not notice but your breathing will speed up and you will start to take short breathes.  This will make you feel worse and aide in making you feel more anxious.  By slowing your breathing and concentrating on it, you will be able to take a break from the anxiety provoking situation and keep your body in control.

 

 

Countdown from 100 for Panic Attacks Self Help

Counting down from 100 is another useful panic attack self help tool.  The idea of this is similar to the breathing technique.  By counting down, you will be able to focus on something other than what is causing you fear or worry.

Imagery for Panic Attack Self Help

Closing your eyes and picturing yourself in a faraway place that is peaceful and relaxing can significantly reduce your anxiety, fear and worry that may lead you to a panic attack.

Not all of these techniques may work for you.  The key is to find out which ones work for you and use them when you need them.  Many of these have been found to be effective and can significantly reduce the number of panic attacks you experience.

Cure Anxiety Attacks

immediate-anxiety-relief-a-natural-technique-to-stop-panic-attacks-

Relaxation Response

relax-your-body

Relax Your Body

 

Release your fear

Imagine What You Can Do

Imagine.beach

Relax

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