Depression and 2 unusual ways to reduce it’s effects!

I consider myself to be very highly sensitive…

I’ve been sensitive growing up through high school and found myself getting hurt emotionally on a fairly regular basis. Then, going through college, It developed into OCD (when you repeat certain behaviours in an attempt to feel safe and secure). Being told I was autistic (although I would later challenge this believing it was ADD and mercury poisoning later on) didn’t help matters, especially when one is told that you had a problem that you had to deal with for all of your life, and often told in a very patronising way by people who you trusted the most (yeah, juck out self-healing why don’t you…).

Being made to feel ashamed, especially when you are a highly sensitive person, does no help for your self-esteem and self-confidence, and I soon began to loose control of my emotional state to the point that, when I began work in the early 2000’s, I got slowly depressed. I suffered from depression for a good 5-7 years.

Over 350 million people suffer from depression. So what can be done about it, as depression is not only hurting your body (please watch this video for more info), but also looses your focus so you are unable to be productive at work and at home?

I recently began getting depressed, and then had a very intuitive moment. Below are 2 exercises that I did, that not only help me identify the issue, but also stopped the depression dead in it’s tracks. I hope they do the same for you!

These exercises are best done quickly, (I found) as your subconscious likes speed. So please take no more than about a minute doing them.

Exercise 1

Find something in the past or the future imagined scenario that will cause you to become depressed, that is, something that you think will cause you to be depressed seemingly forever or for the moderate term. Something that you think that if you had it, there would be no way you can come to terms with it, and it will haunt you to the end of days. Try to really look at depression, to see it in the eye. Try to imagine holding it…what does it look like? Does it have a smell? What size is it, etc.

When you have done that quick exercise, try the next one.

Exercise 2

Try to become present, that is, nearly mindful. For the purpose of this exercise, you won’t be completely present due to the amount of thinking being used, but try to be nearly mindful. Try to get closed to being present as much of possible, whilst still remaining close to some form of logically thinking capability.

Now, look around and in yourself, and try to spot depression in yourself or outside of you. Again, whilst trying to be close to being present, try to spot and look depression in the eye, try to find it, try to really locate the source of the depression, that you think will be with you until the end of days.

What colour is it? What size? What shape? Does it even have a smell?

What you will notice in both cases (providing your condition isn’t too chronic) is that, while you may have noticed depressing moments in the first exercise, because you were using your conscious logical left-hemisphered part of your brain, any negative moments you did stumble upon quickly had solutions thrusted upon them, or you moved onto a new image or feeling. Whilst you may have had moments that you felt depression, it was very short term, and not as long-term as you thought it would be.

That is because you had your logical, ‘guard’ up. You have a logical conscious for a reason, and one of the main reasons is for calculation and for problem solving. Depression in some cases takes place when this guard is, ‘down’. That is, you are in the subconscious, ‘receiving’ state, getting all sorts of negative imagery lobbed into your direction without any obvious protection.

Sounds too deep? Let me give you an example.

I worked in a desk job, answering some emails for customers. The problem was, due to being highly sensitive as I am, when I was consciously at work (i.e. actually typing a response to a query) my ‘guard’ would be brought down, allowing my sensitive sub-conscious to pick up energies, which it then converted into images and emotions (depending on what type of person you are, you may hear audio or may have different feelings).

I was in the passive, ‘receiving’ state, meaning that, while as was using my conscious to do work, due to not being fully involved with the task at hand, I was getting lots of conversions of energy being translated into imagery being thrown into my conscious mind almost against my will. Or, to put it in simple street language, I would unwittingly fantasise and imagine all sorts of depressing and negative scenarios which would ultimately bring my mood down.

Depression in some cases can take place when the subconscious that picks up other negative sources of energy and converts it, isn’t being logically challenged. That is, the imagery (or audio, random bad emotion etc) isn’t being processed by the logical, critical left-hemisphere of your brain. Essentially, you have become, ‘ungrounded’.

One of the greatest ways to free yourself from the grip of depression, is to notice the specifics of it and name it out loud; that is, give it the verbal treatment. This allows the two hemispheres to become more balanced, allowing you to become more mindful. Or to put it another way, challenging the depressing imagery allows your critical, ‘guard’ to go back up.

Alternately, you can try to do what they describe in NLP as pattern interrupting. Quite simply, think of the depressing moment, and then, quite randomly and spontaneously, look at something behind you on the wall and really take it all in. Could be a photo you have, could be the TV etc… this, again, allows your critical conscious, ‘guard’ to go back up, and you will find it slightly more difficult in thinking of the depressed imagery and may even become slightly mindful in the process.

 

Self-Esteem and Your Silent Killer

How do you raise self-esteem, so that you have a better image of yourself, and as a result, can lead a great life? After all, a poor self-esteem is probably one of the greatest killers out there.

It is the one thing that can cause so many problems, from entering and maintaining bad relationships, to even leading to drug abuse and addictions.

To date, around 85% of people suffer from self-esteem issues, which means that around 85% of people are not leading a great, healthy life.

It’s one of those things, that unless you know what it is, can even be affecting you and you wouldn’t even know it.

I know it took me over 10 years to realize that I had poor self-esteem, and yet, when I tried some of the techniques to raising it (which I’ll share later in this article;-), small and moderate things no longer bothered me.

That is, I no longer got offended or upset by things like insults or people giving me the cold shoulder (pretty good huh?).

This may not seem like a big deal, and on paper it doesn’t. Yet getting upset and offended can be responsible for drug addiction, porn addiction, relationship fights, breakdowns, and even violence (because criminals never hurt people when they get offended, do they…).

Of course, if you can avoid or trivialize that upset and offense by raising your self-esteem, you will go along way to help healing your ego, your self and ultimately help spread healing in the world.

But before we do anything (and in case you are wandering), lets do a quick recap of symptoms of low self-esteem:

  • Low opinion of yourself
  • Treating yourself badly
  • Unable to trust your own opinion
  • Over-the-top concern about what people think of you
  • Unable to accept compliments
  • Having an eating disorder
  • Poor social skills and poor communication
  • Having bouts of Anxiety, which can lead to sadness and depression
  • Unable to be assertive
  • Plus much more

The problem is, the solution for raising self-esteem isn’t an intellectual one. For example, it’s easy to say to someone that you suspect having poor self-esteem, that they look great and are doing a great job. Yet the truth is that their subconscious will automatically call out, ‘LIE!’, and you’re back to square one.

The authorities even tried this during the 1980’s, and found that it actually made the situation more worse.

The trick to raising self-esteem is two-fold (in my opinion). Firstly, we need to change the environment, and then your self talk. (if you are really bad that doing something like tidying up your room is a big, big chore, I would highly recommend mindfulness meditation first, just to calm yourself down, and then do a small 5 minute tidying task.).

Why are we affecting our environment first? Simply because for most of the time, we are the product of our environment.

So start off with doing something for 5-15 minutes, like cleaning the dishes or hoovering the house.

Something that won’t take too long and will make your place look more tidy. The beauty behind this is that your will also be priming yourself. That is, you will be subconsciously saying, ‘I am in a nicer, tidier house because I deserve the best’.

Priming is about giving a stimulus that influences your immediate and future thoughts and actions. Priming is very important when it comes to raising self-esteem and having a good life.

You can even try doing something that you love and are good at, like getting involved in a hobby that you love taking part in. I personally love sprinting (and have gotten good over the last 9 months;-), plus its also very healthy for you and gives you a pretty good body afterwards (not trying to show off, just saying;-). It also has the benefit of increasing your Endorphins levels as well, so you actually feel great. Two for the price of one!

When you have done some exercise so you can feel good about yourself, or if you are not the exercise type, done an activity which primes your brain into thinking that you deserve the best, you can move onto other stuff.

Becoming more organized and managing your time is another great way of raising self-esteem and also primes your subconscious as well. And I don’t just mean at home, but at work as well.

Having a clean desk tells your subconscious that you are very serious about your job, and that you deserve respect. Managing your time at work also says that you deserve to be labeled as a good employee (after all, tell me someone who is going to complain if you consistently hand in your tasks on time). Time management is priceless commodity, and goes a good healthy way in increasing your self-esteem.

Next, we come to our social circle and friends.

This is where the going can get a bit tough, because people with low self-esteem can attract similar people of low self-esteem (Of course, hopefully by the time you have tidied your place, got a slightly better body after a few months of exercise, and are becoming more of an efficient and professional employee, you should be attracting different type of people into your life;-)

Your friends can have a huge impact on your subconscious (especially if you are highly sensitive) so be very careful who you spend your time with!

Try to keep wingers and complainers at arms distance, and try to mix with people who support your goals, or who are generally positive in your favor. This will help you keep your energy from being drained away, allowing you more energy to complete tasks that can help you with your goals.

So now we have the environment re-defined, its time to get to the next level. I will do more articles on the following subjects (so please be patient) but if you have your environment slowly changing for the better, try the following for an extra does of healthy self-esteem;-)

Learn to say, ‘No’ to unreasonable demands, may it come from your boss (if you can) friends or your family

Learn to be more assertive. Not rude, but fair and polite. This will show people that you deserve to be listened to and to show respect.

Learn to change your self-talk. Of course, by this stage, this shouldn’t be a biggie by now, and learning to stop constantly criticizing yourself and seeking approval from other people will be soon a thing of the past.

Instead of, ‘I always get this wrong!’ You’ll be saying things like, ‘You’re good, I’m doing great at this…keep going’.

You get the idea.

This may sound weird at first, but after a while, it is surprisingly refreshing.

I remember when I had very low self-esteem, I was very passive and this caused me all sorts of psychological problems. I got hurt very easily, and was always to get people to like me and seek approval from them.

Nowadays, although I’m not perfect, I’m a little more assertive, I stand up for myself, and I am leading a (slightly) more tidier house.

Self-esteem can be a silent killer if you are not careful. Doing the above, while improving your diet and becoming more focused on your long-term goals, will not only help you become more successful, but you will feel better as well.

 

Anxiety, Mindfulness And 4 Ways To Achieve It

Mindfulness meditation is fast becoming a great way to not only reduce anxiety and panic disorders, but also a great way to have a more peaceful way of life. Not only does it give you the benefit of multiple body and brain rewards, it also allows you, from a spiritual standpoint, to connect to your soul.

I remember when I first learn’t about mindfulness…It was a few years ago, when I first bought, ‘Be Here Now’ by Ram Dass, and I first go into the idea that all there is the, ‘now’.

Then, ‘The Power Of Now’ By Eckhart Tolle became extremely famous, and being, ‘present’ suddenly became mainstream.

Being mindful isn’t difficult, and here, we talk about the top 4 ways in being mindful and how to achieve them. I will warn you though, they may look simple, but don’t be so easily fooled…the beauty of mindfulness is in it’s simplicity;-)

1- Feeling Your Energy Body

This is a great way of not only being in the, ‘now’, but also reducing the onset of colds and bugs, as well as allowing you to feel happier.

Feeling your energy body is also a great way to feel slightly, ‘alive’ and feel your Qi flowing throughout your body.

True story: I was at work once, having a cold. I was sneezing and coughing (doing all sorts). I wasn’t having a great time…

I began to feel my Qi and try to be, ‘present’. Pretty soon, my body was in mild ecstasy and my sneezing had been significantly reduced. I was almost on the path to self-healing.

This is how powerful this technique is. The trick is to try to feel the Qi in your blood and your body, but therein lies a problem..most people don’t know what Qi is, not alone what it feels like.

The easiest way of finding this one out, is to rub your hands quickly to make them warm; after around 15-30 seconds, if you keep you hands apart from each other by around a few inches, you should feel a subtle energy vibrating that you can, ‘feel’.

This is your Qi. Imagine this flowing through your inner being, and you should be able to feel your body, ‘come alive’.

2- Peripheral Vision

This has numerous benefits, from reducing internal mind-chatter, to allowing your to make quick decisions, to even accessing your sub-conscious mind (I’m still testing this one out with psychic ability, like remote viewing).

When done right, not only will you be activating the parasympathetic nervous system, which will automatically allow you to become more calmer, you will also be slightly more focused and you will find that you will be activating your third eye (used for intuition).

It is no accident, that people use their soft gaze for peripheral vision to see non-physical things, like auras around people.

The only thing about peripheral vision, it has to be said, is that it could be tricky in and of itself to get into that awareness. So you have to start small…look at an object, and slowly expand your awareness, so you can see both the left and then to the right of it. Keep this up until you can see the above and below of this object. Then all you have to do is to increase this vision, until it completely accompanies your field of view.

3- Watching Your Breath

This is an old tried-and-tested method in increasing your presence. Simply by observing your body, you can achieve mindfulness…but this time, instead of focusing on your internal Qi, we are going to focus on your breath.

Just watch your breath coming in and out, and feel it enter your lungs (you should be doing deep, diaphragmatic breathing, or, ‘belly breathing‘ for this to work properly). After a few short moments, you will feel more peace and become more present with everyday life, giving you a clarity of thought.

4- Opening You Eyes

This is one that I discovered several years ago, and only recently remembered that it works to produce a great sense of presence.

The technique is simple: open your eyes as fully as possible, while still comfortable.

That’s pretty much it, yet as simple as this technique sounds, it is brilliantly effective. You should feel more present, more alive, and your thoughts should die down. Not only that, but as it is incredibly easy to do, you can even use the little thoughts you have left for other things.

Of course, no technique is perfect, and with this, there is an issue with complacency. For example, I was walking near the canal the other day, and opened up my eyes a bit wider to really take in the scenery. Great so far, feel pretty much at peace, and feel like I’m present.

Did it stop all of my thoughts though?

No!

Within a few short moments, I found myself fantasizing about something else…

Of course, when this happens, my eyes automatically returned to their normal size, so with repetition this should work very well.

Not only that, but this technique won’t work if you have an eye injury. Widening your eyes it going to prolong any injury you have, so it is best to try other techniques before using this one.

Try the above out, and let me know which mindfulness trick works best for you. I would love to hear your experiences.

 

Fighting for your life: My turn!

I was going to write an article about why bad things happen, from a spiritual perspective to someone.

I was going to write why it is important not to develop too much of a thick shield, where you start to avoid things at all cost to keep your self from getting hurt, and to instead learn the process of de-attachment.

I was going to write about what happens if you don’t have the correct perspective on a negative event, how it can conditionalize you further and how it can make you loose your friends and cause fear of abandonment issues.

I tried to research heavily into this.

I was reading articles from de-personalisation, to how to help yourself if you were a highly sensitive person (which I am).

Don’t get me wrong, I don’t mind reading articles. In fact, I rather enjoy them (in most cases) purely because I get some much great content.

I love reading on how to understand myself more, and therefore how to improve my life for the better.

And yet, I’ve been reading about improving myself for almost 10 years, yet nothing much has changed.

I still live in pretty much the same place as before, with still the same neighbors, and still the same fears. Yes, my panic attacks and high anxiety have gone (hence this blog) but apart from that, everything is pretty much the same…

Which frustrates the hell out of me…where am I going wrong?

I know the answer…it’s dead obvious!

Action!

So, if I know the answer, why am I still feeling, ‘stuck’ in my life?

I know the answer to that one as well…

Motivation!

I recently tried to study a motivational NLP course (NLP is about understanding the language of your mind).

It had a lot of great info, and some cool NLP tricks which I tried somewhat successfully.

Has it completely worked?

Well, sort of

I can get some of the annoying small things done, but nothing major…I’m still in a rut there.

Then what is it then?

As I was reading some great articles yesterday, I came across a fantastic article on the power of being underestimated

It talked about some of the troubles Steve Jobs went through, from being sacked from his own company, to having cancer.

Yet he never gave up!

On top of that, I watched the 2011 film, ‘Bridesmaids’. It turned out to be a film that completely changed my perception on life.

It featured one of the main characters, Annie, going through a lot of hell with friendships and her job, before hitting rock bottom.

With the help of her spunky friend, Megan, she gets herself out of it.

But the scene that made all of the difference, was when Megan had a playful fight with Annie, who was wallowing in self-pity.

Megan was clearly annoyed that Annie was feeling sorry for herself, and wanted to snap her out of it.

Don’t get me wrong, I sympathized with Annie. Life can be tough, and feeling sorry for yourself is understandable. But there comes a time, when action needs to be taken.

Megan, on the other hand, was not about feeling sorry for herself…

She had been bullied when she was in high school, so understood how fighting for your life was valuable.

This scene hit me hard, and I knew where I had been going wrong with my life…

I hadn’t been fighting for it!

This is one of the few problems with spirituality. We teach you to keep your emotions in check, to be at peace with any piece of shit that comes in your direction.

We teach you to meditate, and we teach you not to judge on appearance. We also teach you how to be , ‘at one’ with the world…

Which is all very well and good (don’t get me wrong), but if you’re not careful, you end up being too passive for any action.

Sometimes, the very emotion that you can suffer a lot from can be very similar to the emotion of getting you out of a rut.

And that’s the problem there!

We teach you (accidentally, in most cases) to essentially numb your emotions.

You emotions is a powerful tool. I should know this all too well.

I used to suffer from rage (getting better now, as I know what’s going on). Yet, the dumbed down version of that is anger.

Anger, lashed out at someone (we all know), is a bad thing.

Fair enough!

But you can use that anger for great effect. You can use it to, ‘fuel your way to the top’.

Essentially, if you can control it, it is a great source of creative energy.

When you finally start fighting for every moment of your life, and you take control, obstacles will come and go.

Yes, keep finding peace in between the madness and don’t loose yourself completely. But if you can control your inner anger, not only will you tap into a source of great creative energy, you will also make changes with your life very quickly.

I’m supposed to write an article about mothers on mothering Sunday, but I thought as a tribute, I’ll write this:

If you can finally direct your life in the way you want it, and make your mum proud, wouldn’t that be the ultimate mothers day present?

I’ll leave you to answer that one;-)

 

Mindfulness While Doing Your Job: My Experiment-Part 2

Last week, I decided to do an experiment.

I wanted to find out if by practicing focusing on my breath, could I still maintain a mindfulness, ‘presence’ while doing my job. I figured that, out of all the techniques out there, half-focusing on my breath and half-thinking about the task at hand would be the best balance at being mindful while being at the workplace.

I wanted to give it just 7 days to see how it planned out.

Well, needless to say, I’ve learned a lot in those 7 days…I’ve learned more about how my mind worked, and I’ve also learned a lot about breathing while trying to focus on doing the task at hand.

I was able to stay somewhat present, although in the end I had to use a different technique altogether to achieve this.

The first thing I noticed was that I had to actually remember to be present to begin with. While this may not sound much, our EGO-based culture has ensured that mindfulness is more of a novelty than a minimum required way of living.

As such, I had to constantly remind my-self that I had to be, ‘present’ for this week due to this experiment.

This wasn’t easy.

As noted in my first article, I do tend to fantasize a lot, so actually remembering to be, ‘present’, when my imagination had far more fun and important things to think about was initially very difficult.

However, with reminders, I found myself actually enjoying the moment of remembering and being, ‘present’. Of course, that meant that I had to spend less time in my fantasy world, and more time here in physicality…which meant that I had to actually solve current problems that I was facing.

The weird thing was, while I was fantasying, my problems were automatically amplified. When I was, ‘present’, most of them seemed to just work themselves out. Food for thought;-)

Secondly, I had to actually implement a new technique to being mindful while doing tasks.

I couldn’t keep focusing on my breath and concentrating at the task at hand. I had to use more mental processing power than I originally thought.

True, focusing on your breath while thinking is doable, but the mental power is actually very small. Or to put it another way, if it is a very mundane task, like cleaning your house, focusing on your breath would probably keep you relatively, ‘present’.

However, for more complicated tasks, where more mental thought was needed for more complex problem solving, focusing on your breath just wasn’t going to work.

I needed a new technique to help me in being, ‘present’, yet being able to focus using more thoughts.

I came across a great blog, by Morty Lefkoe. He talks about how events do not have any  ingrained meaning, but only the meaning that you give it. Basically, everything you see in life, including your own life experiences, are just outcomes. If you want to attach meaning to them, that’s up to you.

When I began seeing everything in my life as just outcomes, my EGO seemed to just stop.

I was also able to properly focus at the task at hand, and as I was nearly, ‘present’ (in some cases, quite, ‘present’) I felt more inner peace.

In the end, I began seeing life as nothing more than outcomes to natural consciousness manifestations.

That is, whatever my consciousness, either conscious, sub-conscious, or super-conscious manifested, that would be the outcome I would experience.

If I wanted to label it, I could do. But that was my choice…it was ultimately nothing more but an outcome (similar to a mathematical equation, just giving out an answer…it’s up to you to give the answer a meaning).

I’m not trying to de-value life, merely trying to keep the EGO in it’s place.

As this is a blog about anxiety, you could say that the real question could be this: from a fear point of view, could this actually help you overcome any anxiety disorder?

I would answer that if remembered and practiced daily, I can’t see how this couldn’t dramatically help you reduce the effects, but I cannot say for sure.

Quite simply, there were some parts of my anxiety disorder still remaining (I do suffer from OCD, especially at night).

I found that your Amygdala is still very strong, going to bed. But I cannot see, providing you go to bed on time, why not?

Overall, I learn’t that I fantasized more than I realized, and that I have probably created neurons in my mind to make fantasying very easy. However, any scientist could tell you that with practice, new habits can be formed, which means new neurons would be wired in your brain.

With more practice, comes new behavior.

And with new behaviors comes a new way of life.

I will certainly see more of life as outcomes based, which should help dramatically reduce the fear that I sometimes experience at night, and therefore create new beliefs. I invite you to do the same;-)

 

How To Use Heart Energy To Reduce A Panic Attack

Using Heart energy is a great way to reduce anxiety and panic attacks, and can slowly be used to self-heal and help your desires come true.

It is something which is rarely discussed in helping you overcome anxiety, which is a big shame because it is a very powerful tactic.

But what exactly is Heart energy and how does it help you overcome anxiety to begin with?

Heart energy is essentially unconditional love, and emanates from the Heart Chakra.

You body is connected to the non-physical, and has 7 Chakras which transports the life energy or Qi to the main vital organs for nourishment.

Your chakras are responsible for many things, including your psychology as well as self-healing. Your Heart Chakra is located outside of your heart, and is the gateway to the spiritual world.

Quite simply, as unconditional love is the, ‘oil’ of the multi-verse, your Heart Chakra pretty much helps with the formation of your desires.

It is also used to help reduce anxiety, and can be a great tool in help you feel more relaxed and calm, thereby reducing the onset of a panic attack and helping you keep a relaxed, focused frame of mind.

By using Heart energy, you are essentially reducing the effects of an overstimulated Amygdala (the part which causes you to feel anxious to begin with) and helping bring about a more desired reality…two for the price of one!

When you start using Heart energy to help anxiety, situations which normally causes you to stress out and panic are usually resolved more calmly, and you also help re-programme your subconscious, so that you to get stressed to the same level again.

All this helps promote self-healing.

So how do we get into the habit of using heart energy to dissolve fear-based situations, and then how do we learn to live with heart energy on a regular basis?

The trick is to recognize unconditional love, and then try to get into a habit in living in your, ‘Heart space’.

There is a wonderful way we do this…

To start off, we need to feel unconditional love to begin with. Start by first closing your eyes, and imagine hugging somebody you greatly love and adore.

It doesn’t have to be a vivid visualization, but vivid enough so that you can, ‘feel’ the person hugging you fairly tightly. This works best if it is someone that you love deeply or fancy.

As you hug someone, notice any feelings of love coming from your Heart area, and let the feelings slowly engulf your whole being.

You may feel slightly light and even energized. That’s fine, don’t give up, and accept the feelings as they are.

As you can now recognize unconditional love, you can now use this to help recover from an impending panic attack, or an episode of social anxiety.

Next time you are in a situation that can cause you to panic, use these feelings to help reduce any anxiety that is starting to crop up. You should feel more relaxed and focused in doing this.

So now we can reduce a panic attack with love, we need to learn how to live with love as part of our day-to-day lives, so that we can re-wire our mind to reduce panic in the future.

What we need, is an easy technique which we can, ‘switch’ on, so that the love starts to flow easily and effortlessly from our Heart area, so we feel more confident and even energized in the process.

The simple way of doing this is to see other people and objects as extensions of your self.

This means people, rocks, roads, cars, trees…everything!

You may have to pretend first, but try to see that desk, or that cup of coffee as an extension to your EGO.

By doing this, love will flow from your being, and you will come to experience and realize the ultimate truth; that you are one with the multi-verse.

Doing this on a regular basis has it’s own rewards. Not only will you re-wire your subconscious so you stop feeling anxiety in certain situations, you will also draw experiences that you prefer closer to you as well.

And the best part is…it feels great;-)

 

Suffer from anger? Here are 10 ways to reclaim your inner peace!

Anger is an interesting emotion…

One can talk about how unhealthy it is to be angry all the time, or how it can help create illness in your body, or how it can even disrupt friendships and damage them to the point of no return.

But the thing is, if you don’t know how to control your anger or your rage, you will lead a very poor lifetime.

It’s as simple as that.

I used to get angry myself living at home. My parents used to come out with irrational reasons why something had to be done…

That in itself isn’t a bad thing, and can be easily overlooked and ignored.

But when the same parents display traits such as narcissism, and lack of consideration towards your feelings about a subject (until much later), and then to go as far as to be talked over and ignored, soon anger and rage become a very obvious side effect to this one-dimentional family relationship.

The thing is, by the time I realized that my parents were at one level, causing me to feel angry, it was too late. The damage had been done.

Having suffered from sleep deprivation over the years, the anger was also fueling my anxiety and even had a helping hand in my panic attacks. Anger is also responsible in making me loose the present moment, and stop enjoying life.

Again, that isn’t necessarily too much of an evil thing, one could argue. Some people could get really cold and say that you have to simply, ‘get over it’ and move on. Fair enough!

But anger and rage have another trick up their sleeve…a trick that few people are aware off…

They are emotions, which means that for you to, ‘feel’ them, certain chemicals in your body have to be released. The chemicals that are released to form anger and rage causes damage to your body, and can even shut down important aspects of your self.

It has been said that 1x 5 minutes of anger can reduce your immune system for up to 6 hours!

Suddenly, not fair enough…this has to be stopped, or you could cause some significant harm to yourself.

We all know the physical symptoms of anger, from Headaches to Fatigue, from increased blood pressure to even Heart palpitations. And yet, despite the harmful effects of anger, around 25% of men have uncontrolled anger!

Now don’t get me wrong, a tiny bit of anger isn’t necessarily a bad thing. One could correctly say that it can be a great energy to deal with, to help you make better plans for your self and you family. But the question ultimately becomes this…can you discipline yourself to feel anger only for a short period of time, so you don’t cause too much injury because of it?

Its a good question!

So lets look at the 10 best ways of controlling and reducing your anger, so you don’t let the burning feeling consume and mentally eat you alive.

1 – Watch you thoughts

Sounds kinda obvious, but just the act of watching your thoughts can be a great way to reduce and eliminate your anger. If you know that a certain word or image is going to set you off, don’t think of it. Try to distract yourself, and actually put the mental effort into changing the thought, so you think more inspiring ones then negative ones. If you can, try…

2 – Practicing mindfulness throughout the day

Just by randomly choosing times to be right here, right now will be great at diffusing any anger/rage inducing imagery which may set you off and cause you stress. Just using your peripheral vision alone is a great way of reducing the mental chit-chatter and will allow you to lift the fogginess of your mind, think more clearly, and actually restore your inner peace.

3 – Use NLP to eliminate the image

You can use a form of NLP, where you actually get into a quick habit of taken a mental snapshot of the picture of your mind that is causing you to be angry, and then shrinking it and making it disappear within a second to the corner of your vision. It does sound too simple for it to be true, but this method actually works. And if you can get your-self into a habit of doing this, you’ll find your general anger will be substantially reduced.

4 – Learn to forgive

Sounds weird, but forgiveness is still very under-utilized by some folk, despite it’s obvious benefits. To forgive, see the blessing in disguise, and then let go. This will be the toughest part, as we are taught to not let go. But letting go doesn’t mean that you are justifying what the person/ group have done that is causing you to be angry, but accepting what has happened. And when you learn to accept life, it can be remarkably peaceful. Not that it’s easy mind you…

5 – Count backwards from 10 and learning emotional discipline

Can be a great little trick to delay any negative response, as well as anger/rage. Just by quickly counting backwards from 10 can delay an angry image to flash up, and can stop you from loosing your inner peace.

5 – Become creative

Sometimes being creative can be a great way to reduce and eliminate anger, such as writing down your angry thoughts, and making a scorching letter. This can be a very peaceful way of letting the energy of anger leave you, and can help relax your soul.

7 – Use exercise to relax

Of course, if you are not the static person, try something kinetic instead, like jogging, or hitting the punch bag…something that can allow you to release steam. By burning some of the excess energy you get from anger, you will feel slightly exhausted, but on the plus side you will also be partially recovered.

8 – Breath deeply and slowly during the heat of moment

And by this, I mean belly breath deeply and smoothly, which will not only allow you to keep yourself from loosing your cool, but allows you to become slightly present as well as give mental clarity. Deep breathing has many health benefits, and it is easy to see why, as we have trained ourselves to shallow breath as part of normal everyday life.

9 – Learn to meditate

Naturally, prevention is always better than cure, so to reduce any future anger and rage attacks from harming your psyche, try to take up meditation. No, it doesn’t mean that you have to sit with your back straight, legs cross for hours upon hours (although fair play to you if you do;-) but it can mean just 10-15 mins of lying down on your bed, or sitting in your chair, just watching your breath and paying attention to any thoughts that you think off.

10 – Have a good laugh.

Of course, sometimes a good old fashioned laugh is in order to save the day! And when I mean laugh, I mean to genuinely find the funny side of what has happened. Admittedly, this will not always be easy, but if you can somehow get into a habit of seeing the funny side, not only will you stop yourself from getting angry, you’ll also have a blast while doing it.

Practicing the above steps will sure fire your way to success in reducing anger and rage. Don’t harm your body by suffering from these emotions Instead, be emotionally smart, re-gain clarity of thoughts, and keep your inner peace.

You life depends on it;-)

 

Stressed at work? Here are 5 ways to make the impossible, possible!

Do you suffer from stress at work? Do you feel panicky when you see deadlines coming up that you haven’t met? Workplace stress affects over 1 in 4 people, and if not treated, can lead to long term anxiety and panic attacks.

If you really want to help yourself recover from stress, you firstly need to find coping mechanisms so when the going gets tough, you can get going.

But why we do we stressed to begin with?

Stress can be caused by many things, but the majority is usually a lack of support (emotional or otherwise) work related bullying or violence, and of course, work pressure. The thing is, work pressure takes place on a daily basis, but if you are unable to cope with the pressure, stress will be the response, and cortisol will be released (the stress hormone).

You’ll find yourself having a headache, having a few pains here and there, maybe having palpation’s of a pounding heart, and a dry mouth…these are all symptoms of a stressed body, so it is vitally important to have coping mechanisms in place, so when you do get the expected daily work pressure, you don’t let it bombard you…you simply go along with the ride.

Having been in a very pressurized environment myself, I knew about the daily pressures in trying to meet targets, and helping the company out. The only problems was that I had no coping mechanism, so I got stressed way too easily. And of course, if you get stressed, you are unable to focus so my targets suffered.

This meant that I couldn’t switch off, ended up going home, and wasting hours trying to entertain myself in an attempt to relax. The only problem was then I went to bed late, had a bad nights sleep, and had to go through the whole saga again.

It was a vicious circle, and all because I didn’t have a few coping mechanisms in place to help with the pressure.

What most people don’t realize, is that if you don’t have your particular coping mechanisms, you won’t be able to build up confidence, which naturally helps increase your resilience to stress. This means that if you don’t get the help to overcome a stressful moment (and some people don’t), it will lead to adrenaline kicking in (the fight-or-flight response).

If you still don’t get help even then, then it leads to subconscious behavior, so you will start to exhibit anxiety related psychological disorders, such as panic attacks, OCD, depression and so on.

So how do you break this cycle, and lead a more mentally healthier lifestyle at work, when those targets just keep on coming?

1- Try to act, rather than re-act.

Usually there is 50% of the workload which you have direct control over, and the other 50% can either take a long time, or could be challenging. The trick is to make the 50% which you control the best and quickest you can, so when you do come up against the inevitable 50% which you know is going to drag your day down, you won’t be too stressed by it.

2 – Learn to focus better by eliminating distractions.

When it comes to a distraction/interruption, you can either accept the distraction, get rid of it, or try to find its importance, accept it and plan around it. Obviously you would need to think quick about this, but by doing this, you will be able to return to your busy work schedule and keep on being focused in meeting your targets.

3 – Saying the, ‘No’ word!

Not every job will allow you to do this, but I included it here because it is a viable solution. By keeping your work manageable, your stress levels will be lowered. If you find you are being given way too much to do in the allocated time, learn to say the dreaded, ‘no’ word, but include a viable, practical solution.

4 – Belly breathing.

If you find that the work has gotten too much in such a short space of time, and you are unable to catch your breath, try belly breathing to help retain your focus and composure. Inhale through your nose for 4 seconds, hold, then breath out for 4 seconds through your belly. This will enable you to keep focus and keep that stress feeling down.

5 – Sleep and Diet

Of course, getting your sleep and making your diet good are critical aspects of handling your stress. Don’t forget to get your 8 hours of good sleep and make sure you have a good diet. Without a good nights sleep, you are pretty much playing catch up on the word go.

If you do find yourself having a bad night sleep, take time out to meditate or have a short 15 minute nap during a break-time, so you have some energy to go through the day.

Hopefully the above will inspire you to take action and will hopefully reduce not only your stress levels, but also reduce and prevent any long term anxiety as well.

 

How to stop feeling that you are losing control in a panic attack!

Panic attacks affects over 6 million Americans each year, and it is no wonder that out of the many symptoms of a panic attacks one of the most dreaded symptom is the fear of loosing control.

You know the feeling. You’re in a shopping mall, waiting in the queue, looking around slightly anxiously at a crying baby. Then suddenly a deep fear rises in your stomach, and starts to spread towards your whole body…

Before you know it, your legs start to feel shaky and you feel like you are going to pass out. All the while, some people in front of you are laughing out loud, yet you see nothing funny. To you, it’s turning into a sick dream…

Does this sound like you?

It’s no wonder that if you feel you are going to loose control, you may want to avoid going to the shopping mall altogether, yet this is the last thing you want to do.

And yet, strange as it may seem, people who loose control are actually very much unaware that they are going to do so

The irony is, while you think you are going to loose control, your senses are essentially heightened.

I remember thinking I was going to loose control myself, years ago, being in a queue and wanting to pay for my goods. Thankfully, the panic attack didn’t last long, and I was able to use some psychological tips to get myself out of this situation…tips I’m going to share with you today. But I won’t ever forget that horrible sensation of thinking I was going to loose it.

That sensation can play on your mind it you let it. Thankfully, as the years have gone by, I’ve learn’t a lot of things about panic attacks, so my life is no longer ruled by them.

The first thing in a panic attack is to recognize it first. The usual symptoms are light-headiness, a deep terror (usually located around the stomach area), shaking, sweaty hands and a racing heart beat, plus more. Once you’ve realized this, the trick then is to quickly let the fear, ‘wash’ over you, by distracting your attention.

You see, by paying too much attention, you can inadvertently make the panic attack worse.

Distraction, on the other hand, is a great way of just, ‘being’ with the fear while you focus your mind on something other than the attack itself. And by distraction, it can be anything that involves using your mental capability, so a moderate maths sum which takes a small while for you to work out would be ideal.

After you have tried to distract yourself, so the feeling of fear is slightly reduced, try belly breathing which should significantly calm you down.

The trouble with a panic attack, is that it can make you shallow breath without you even realizing it. Deep breathing (or in some peoples cases, just conscious normal breathing would suffice) is needed to calm the nerves, and to let the system essentially, ‘reset’ itself. By belly breathing, you help calm yourself down, which will lower your stress levels and help eliminate the panic attack.

After you’ve done this, a great way to finish off would be to practice being mindful. Mindfulness meditation is all about paying attention to the present moment. You can do this by paying attention to yourself breathing in and out through your lungs.

If you find it hard to do this, try softening your gaze, so you expand your peripheral vision. This should also help you becoming more present to the now.

Hopefully, if you have practiced the above techniques, the fear of loosing control will not seem like a big deal. Going outside and being in situations shouldn’t be an ordeal, and if you do find yourself having repeated panic attacks, you may need to try some relaxation methods to help reduce your general nerves.

Having an increasing relaxed attitude, while may look impossible to the panic attack sufferer, is a great way to keep the panic attacks at bay, and allows you to begin the recovery process.

Try the above out and let me know how you get on. Don’t preoccupy your mind with the thought of loosing control, use your mind to make a life instead. Your future depends on it;-)

 

Suffer from social anxiety? A quick guide to help you!

Social Anxiety Disorder (SAD) affects over 15 millions Americans, causing breakdowns in relationships, increases nervous in social situations, and can lead to a life of social awkwardness and loneliness.

Yet the people who generally recover from SAD have greater confidence in their speaking ability, are able to meet new people in a bar or club, and are able to create and sustain longer and more fulfilling friendships which ultimately means a more happier life. And of course for those who do recover from a social anxiety, the chance to not only meet but engage with a potential soul mate.

Data already shows that around 90% of all communication is done non-verbally anyway, which includes body language, tone and eye contact.

So it is really important to have coping mechanisms so that next time you are in a social situation, you are not feeling overwhelmed at the enormity of trying to meet new people.

While it can be useful to help heal the anxiety by using some form of self-hypnosis, studies do say that Cognitive Behavior Therapy (CBT) is still one of the best ways to recover to get in control of your social life again.

You can also try EFT, a therapy based on touching parts of your face and chest, so you can reduce the feelings of anxiety that can arise when you think or imagine a possible social situation, and NLP will also also allow you to see how your mind is storing the negative imagery, so you can change it to a positive one, making a social situation more inviting rather then scary.

So, you get invited, attend a bar and you see a few people, one of them you recognize. Then what?

Saying, ‘Hi’ and breaking the ice by making a quick passing comment, or a quick complement is a tactic that I sometimes use. Then it is a question of holding your nerves and actively engaging in your conversation.

Naturally it is easier to engage in the conversation, if the topic is something you are interested in. But there are times when the topic of interest will be what will seem like an obscure niche. The trick then, is to ask questions and then just listen.

Asking questions is a great way of keeping the conversation flowing, as people love answering questions about themselves and how they relate to the topic at hand.

Being able to socialize means also means learning to keep eye contact, something that SAD sufferers often dread, so here is a quick tactic when it comes to talking to a group and maintaining eye contact

The easy rule of thumb to follow, when it comes to speaking to a group of people, is to use the, ‘1 sentence per person’ rule. That is to say, as you speak to a group of people in a bar, speak to the individuals one at a time, so that it appears you are speaking generally to the group.

If you have difficulty in maintaining eye contact, try to focus on the persons eyebrows, or if you wish, soften your focus so that you a gazing at the them, rather than looking at them. This should reduce any anxiety that you may be feeling.

Of course, when it comes to communication, we can get lost and caught up with our anxiety when it comes to eye contact. Socially anxious people have a difficult time in keeping eye contact, so it is best to have a protocol when it comes to keeping your cool and speaking to someone.

In general, keep maintaining eye contact around a third of the time when you are talking to someone. This helps take the pressure of thinking you are staring at them.

On the other hand, when the other person is talking to you, try to maintain eye contact around 60% of the time, and try to nod your head a few times (as if you agree with what they are saying). This helps the flow of the conversation, and can also be useful in gaining rapport.

Of course, anxiety may pop up, and you may have to then contend with looking at someone and feeling uncomfortable at the same time. The best way to overcome this is to try belly breathing.

Just breathing through your belly a few times will help reduce your nerves, and will allow you to gain control of your situation, so you don’t loose face. You can also practice being mindful, by being present in the hear and now. This will help reduce the fear given to you by your Amygdala, that part of your brain which is responsible for emotions.

While you are starting out however, it is important to not jump in but to start small. As you have trained yourself (albeit accidentally) to be nervous in social situations, you will need to slowly go back into socializing more fully again. The trick is to try progressive desensitization.

Progressive desensitization is about facing your fear. Start small, by exposing yourself to the fear, and you will begin to slowly desensitize and then overcome your fear.

So in the context of a social situation, you would first aim to going to a bar once a week, and meeting just one or two people there. Then as your confidence starts to grow, you move to 2 bars during the week and meeting a few more people, until you ultimately find yourself being invited or attending other social events. As each week goes on, your confidence gets bigger and your social anxiety gets smaller.

The more you do this, the easier it will become, and your social anxiety should be a thing of the past. Try the above and let me know how you get on.

 

Nighttime Anxiety: 5 Ways To Stop It Ruining Your Life!

Many of us with a panic disorder tend to drag that worry into our bedtime. The reason for this could be many things, from family pressures to work related stress. It is estimated that between 50-65% of us who suffer from a panic disorder will have a panic attack of some sort during bedtime at least once. And of course, when there is a first time, there is always the fear that it will happen again, which then perpetuates the panic even further.

The problem is that if you don’t have a good back up plan in dealing with your nightly terrors, the chances are that it is only going to happen again, and you will be wasting even more time by tossing and turning in bed, where usually the best thing to do would be to activate your mind.

Despite what might be a daunting task, overcoming panic attacks at night need not be an enduring ritual.

There are key steps that you can use in order to minimize your bed time terror, and still have a rejuvenating sleep!

1- Avoid medication, caffeine or alcohol

Medication, in many peoples cases only relieves you of the symptoms on a short term basis. You still need to find psychological and spiritual coping strategies if you want to recover in the long run. Caffeine is a proven stimulant, so taken this before bedtime simply means you are going to stay awake and find sleeping very difficult, and can even create insomnia (it is said that caffeine has a half-life of 6 hours). Alcohol, while very tempting, is also indirectly a stimulant.

2- Don’t look at the clock

Sounds silly and ridiculous, by incredibly this can sometimes work. By looking at the clock, you can inadvertently trigger more anxiety because you feel that you should be sleeping, not staying awake. You have to actually move and turn the clock away so you can’t see the lights (which can also keep you awake as well).

3 – Exercise during the day

Exercise is not only very healthy for you, but if done a few several hours before bed-time, before the panic of night starts to creep in, can actually help you drift off to sleep even quicker.

The best form of exercise is a form of H.I.I.T (High-Intensity Interval Training). Basically, you do something short but quick, i.e. use a stationary bike or run outside for a good 60 seconds at top speed. The trick here is to raise your heart beat so you are panting, recover to bring it back down, then rinse and repeat.

This type of exercise is famous for improving your lung capacity, and will help promote more Testosterone and Human Growth Hormone when you sleep. It also helps you to fall asleep more quickly as well.

4 – Drinking Valerian Root Tea

This not only helps you relax as it helps activate the parasympathetic nervous system, but Valerian root tea can also be used to help promote a good night sleep, by reducing the anxiety you are feeling.

5 – Give yourself a time limit

If you do find yourself going to bed, and you are still tossing and turning for 15 minutes, don’t waste any more time. Read a book, or get up and do something. Actually try to engage your mind in something that is not too stimulating, but still quite fun. Only return to bed (or turn of the lights) when you find that you are getting increasingly tired.

But what happens when you wake up from a night terror?

If you have tried the above, found yourself going to bed on time, and drifted of quite easily thanks to some Valerian root tea and exercise, you may find that you have a panic attack when you dream. I remember once having a dream when sheer terror filled my heart, I almost woke up in a sweat! The trick here is to get up and do something active once you wake.

Give yourself a few minutes to see if you can fall asleep again (although not likely) and then get up for real. Try to really wake yourself, by splashing water on your face, start reading, or even checking downstairs (but don’t turn on the TV!).

Try to work with the panic and let the feeling work over you.

Just remember, it’s just a feeling. If you wish, try belly breathing to help calm you down, and even practice mindfulness meditation (being hear and now) so you can pay attention to any thoughts that can be making the panic worse.

Only once you’ve done this, should you start to feel sleepy. If you find that your eyelids are dropping, or you are yawning a lot, go back to bed. If you find that having done all this you are still very alert, try doing a boring task like tidying your bedroom.

You should find that the terror will subside and that your body will once again wish to have the restful sleep that it richly deserves

Try the above out, and let me know how you get on. By finding coping strategies for dealing with night terrors, this will also ensure you have a good night sleep which will help you with your panic attacks during the day. And prolonged good sleep will always help promote long term recovery.

 

6 Ways to get your confidence back if you suffer from anxiety!

Millions of people worldwide suffer from an anxiety condition, which means that millions of people have confidence issues as well.

Suffering from lack of confidence will have a debilitating affect on your life, and severely limits your work productivity to your social circles.

Yet people who have successfully recovered have gone on to enjoy greater confidence and have learn’t how to re-take their life back.

Confidence is a priceless commodity. With it, you can enjoy life more fully, have more experiences, and be more happier and healthier in mind, body and spirit.

But if you do suffer from an anxiety disorder, confidence will seem like an alien concept. Lets look at 6 ways you can bring confidence into your life, so you are more engaged in life actively and are leading a healthier mind.

1 – Take small steps to being with.

Sounds obvious, suffering from an anxiety disorder means that even the most slightest challenge will seem like a big deal to you, so take it easy! Learn to start small, and actually congratulate yourself once who have successfully completed one task!

2 – Learn to recognize the anxiety and accept it.

This is going to feel painful and even feel dangerous. But the thing this, accepting the feeling of anxiety, and trying to be comfortable with it is a secret that many recoverers have found.

Of course, this isn’t easy to begin with, and you will stumble and fall a few times. Try to be kind to yourself, and say ‘I can do this’ and carry on. The feelings of anxiety will pass, which leads me to…

3 – Be more nice to yourself!

Sounds weird, but your self talk is crucial to the road of recovery.

You must learn to put the effort in consciously, and replace any negative self-talk with positive ones.

Initially this will feel weird (your subconscious doesn’t like change) but if you keep going, you will find the self talk easier, which will ultimately promote compassion and then confidence

4 – Be more active with exercise.

You may not think it, but to have more confidence, you need to feel good. Nothing beats an increase in Endorphin production in your brain, than that of exercise.

This can be anything, of course, but try to go walking in woods, or skipping. If you are feeling adventurous, a great way to increase your Endorphin levels (and also increases the release of Human Growth Hormone when you sleep) is sprinting. Sprinting itself has numerous benefits, and one of them is to have a healthier body, which in turn will lead to a healthier mind.

5 – Improve your posture.

Your physiology is of great importance to recovering from anxiety, and has the added benefit of actually influencing your thought pattern.

While it may sound strange, try to get into a habit of sitting straight, with shoulders back and your chin held up slightly high. When done correctly, you should feel a nice warm feeling coming from your chest (heart chakra opening up) and you will feel slightly more confident and even motivated and focused.

6 – Practice overcoming obstacles.

This will take place once you have practiced the above for about a month, you’ve learn’t how to accept the recovery, and your more nicer to yourself.

Learn to practice overcoming challenges, so when they inevitably crop up, you are not unprepared. It can be anything, life rehearsing being more assertive to a bad co-worker, to being more kind and forgiving to a mean parent or friend.

By rehearsing overcoming these challenges, this will also help increase your confidence, and you will also learn another valuable skill: learning to say, ‘no’ when you need it!

Try the above out, and you should find that your confidence levels will improve within a short span of time.

Anxiety does knock the confidence out of you, but by using small, manageable techniques, you can learn to recover from anxiety, be more confident in the process, and learn to love your self and life again.

If you liked this post, and would like more information in recovering from anxiety and panic attacks, please sign up to receive more posts direct to your inbox.

 

Your Comfort Zone: The Ultimate Trickstar, and 6 Ways To Expand It!

Do you challenge your comfort zone? Do you know what a comfort zone is? Maybe you’ve heard about it, but not too bothered by it’s workings. That’s understandable. Shocking as it may seem (and being a self-professed self-improvement junkie), I recently came across this subject myself just recently (I know, that’s bad isn’t it;-). And yet the truth be told, as I have just discovered, challenging your comfort zone is something everybody really should be doing.

But what is your comfort zone?

Essentially, it is a behavioral zone where you are free of anxiety, and you maintain a steady level of physical performance. Needless to say, maintaining a steady level of physical performance can be deemed a bit subjective. But I digress here…what’s the point of pushing, or expanding your comfort zone, when it keeps you in an anxiety free state? After all, you don’t want to experience danger, do you?

Well, the thing is, the comfort zone is like a psychological blanket, which is nice for a while but soon smothers you up, so you don’t grow or evolve much further. While we need it initially (we have to, to say alive…it’s part of the survival mechanism of your body!) it can soon begin to limit your life experience.

Metaphorically, it’s kinda like living in the back of a cave. Sure, you’re safe and you’re not going to be attacked by animals much, but are you really living? On the outside world, there may be dangers of animals lurking around, but you will soon develop new skills to learn to adapt, and this skill process helps with you evolving as a person.

But we need to stop and ask ourselves the ultimate question, is stepping out of our comfort zone really, truly worthwhile?

Honestly, in my personal (but limited) experience, and from what I’ve read about successful people, the answer is a resounding yes. We all know people who always play it safe, yet do they really have the lifestyle that you crave…

didn’t think so!

Of course, there is a big difference in stepping out of your comfort zone slightly, and being in a stressful situation. When I’m talking about expanding your comfort zone, I’m talking about doing something that is going to make you slightly afraid, and that’s it. I’m not talking about doing something that is going to increase your stress levels.

Doing something that increases your stress levels is not only stupid, but it is downright dangerous (as well as mentally exhausting, which could cause problems with your body).

So, without further delay, I present quick ways of expanding your comfort zone.

1- Do something that makes you feel slightly uncomfortable (obviously)

2- Watch a program that you wouldn’t normally watch (and pay attention to it!)

3- Have a walk to your local village when you don’t feel like going outside

4- Go to bed earlier than usual

5- Talk to people you wouldn’t normally talk to (but get centered first)

6- Do something quickly, the second you feel like putting it off (could be some housework, a chore, a task, sending an email, etc…)

I know the above sounds simple, but lots of simple things add up right? And the thing is, you’ll start to feel a bit better and more alive as a result. The real secret is to feel the small anxiety, and then do it anyway. When you do it, the anxiety is quickly doused by a feeling of small bliss. If you can somehow get hooked onto this feeling (what I call the, ‘courage drug’), it will make expanding your comfort zone a great adventure.

Just a few tips to get started that I noticed when I began doing this: Try to do this when you a mentally fresh, and not tired. Despite sounding easy, expanding your comfort zone is still a tricky thing to do, and your subconscious anxious feelings will flair up. It’s therefore easier to overcome this when you a fairly refreshed, then when you are exhausted and desperately need some sleep.

Don’t forget, the trick is to get used to feeling uncomfortable, before the, ‘courage drug’ takes over. To the degree that you feel uncomfortable, is to the degree the bigger the, ‘drug feeling’ is.

Please share this article with your friends and family, and let me know what you think in the box below;-)

 

Top 4 Ways To Reduce Stress And Anxiety Fast!

rapport

Do you want to combat and manage stress and anxiety for good? Are you really sick to death of the suffering? I don’t want to appear funny, but there are people who claim to want to heal themselves, but don’t actually do anything. It’s hard to believe, but the amount of people that I’ve come across who moan and winge about life, yet don’t get inspired to take any action baffles me. Then it dawned on me why this could happen…hard to believe, but some people actually feel great by feeling bad.

I couldn’t believe this when I heard it, at least on a conscious level. Yet, (and I know I shouldn’t really admit this) I’ve been guilty of doing this myself. Certainly waking up in the early hours of the night, being angry and depressed at not having something, or having a bad time with my life didn’t helps things, and of course only re-conditions the subconscious (due to the fact that when you wake up, your brainwaves exhibit mostly Theta waves, which is used in some peoples cases to re-programme the subconscious). I woke up once and tried to study the depression that I was feeling, to try to get a grasp of the feeling that I was having while being in a nice comfy bed.

To the best of my knowledge, despite it feeling bad and dis-empowering, there was like an addiction to the depression I was feeling. Even when I realized what was going on, and tried to loosely fantasize a happier outcome, my subconscious would come roaring back with ‘oh that’s impossible, stop being delusional’ etc. It took quite the effort to somehow break this spell, by sheer mental willpower (which is never nice early in the morning).

So believe me when I say, while I sympathize that people have stress/anxiety and many other mental health problems, there are some people who subconsciously like this. It’s a hard pill to swallow, but learning to see if you a secretly sabotaging your success will go a long way to enable your recovery.

That is part of the reason why I started this blog, to try to help people with what I’ve experienced. Now, I’m not going to list all of my ills here, but I thought I would summarize what I believe to be the top 4 ways to reducing stress and anxiety. Here we go;-)

1- Meditation

Summary – can be used to great effect at reducing (and some people would say, eliminating) long term anxiety and stress. Has been around and used for thousands of years, and baring some ridiculous miracle posture that cures all ills, will be around for the next 50 thousands years (as far as I’m concerned, providing that we don’t destroy our planet due to spiritual ignorance, of course!!!). Has the ability to help reduce your ego mind chatter, and increase intuition.

Pros – Numerous benefits to list them all here, but the main basis is certainly an increase in spiritual, mental and emotional well-being. Ability to heal past emotional wounds, and also helps create mental clarity so that you can think more clearly on the task at hand, allowing you to finish your goals, hopefully to better your life. Can be said to help with out-of-body experiences as well, especially being in the, ‘now’.

Cons – Not many, really, but it can be an absolute bugger to get started, especially if you simply don’t know what to do, or you have severe stomach gut issues which prevent you from relaxing completely. All it really takes is for you to move your attention from your thought process, to either your body, your breathing, or even the sounds outside Do this for a few minutes, and you should start to feel a deep peace. The issues is that some people find this, in itself, difficult. We have been trained to use our minds all the time, and the invention of the Gregorian calendar didn’t really help things when it came to the invention of time (but that’s for another day;-). Still, you know what they say, practice makes perfect!!!

2- Diet

Summary – Well established fact, that if you want to change your lifestyle, what you put into your body also has a significant effect on how you think. Think of eating sweets, and feeling really restless and energetic, for example. So it goes without thinking, that if you want to have a goods nights sleep, drinking coffee at 9 pm (and it is said that caffeine has a half life of 6 hours!) isn’t really going to help matters. Get your diet right, and your head should follow (not sure if I read that somewhere, but thought I’ll put it in anyway:-)

Pros – It’s diet, what do you think? Nutritional food, with nutritional drink, will help keep the body healthy, and your thoughts calmer. Don’t forget, the mind and body are interrelated, so what you think will manifest (to some degree) with your body, and vice versa! (Think of stress related illnesses as one example). It has also been documented, that loving thoughts helps almost single handedly to help the molecules of the water (think of Dr. Emoto, and that famous water experiment). And as our bodies is made up of around 70% water, it’s not hard to imagine the power of feelings on the body.

Cons – Of course, if your busy, this is that last thing you will care about. Busy people eat whatever they can (they have do, they don’t have time to prepare a nutritional snack) and of course if they are busy, the chances are that they need as much energy as they possible can get their hands on.

So we’re talking chocolates, energy drinks, and so on. And don’t forget, you have your emotional eaters (of course) who will always eat something specific to keep their stress levels away (called a coping mechanism). The thing is, emotional eating and eating in a rush does no one any favors, and one needs to create a more healthier coping mechanism, and of course, manage your time better (always helps).

3- Sleep!

Summary – Getting your sleep is absolutely vital to keeping your stress levels to an all time low, as well as being able to focus on your goals, and having a clearer mind. I know I probably shouldn’t admit this, but the article I researched for stress and sleep here was one of the biggest eye-openers for me.

Quite simply, sleep does more than you think! Alright, you already knew that, but they say that it is always quality sleep rather than quantity that always counts. I’m going to go one step further and say that it is the amount of non-rem sleep that you have (don’t forget, your sleep in 90 min cycles, with REM, the eye-twitching one, being the last stage of this cycle. It is also the type of sleep that allows you to dream…whether you remember it or not is another matter;-).

But we need as much non-rem sleep as possible, due mainly (but not exclusively) to the good ol’ Human Growth Hormone being released, probably given us that, ‘freshness’ that we feel when we wake up after a good night.

The thing is, we cannot plan how much non-rem sleep we’re going to have, that is why it is recommended that we have between 7 to 8 hours. Of course, there are those people who use delta CD’s and meditation to help…

Pros – Getting a good, refreshing sleep as numerous benefits, from improved memory, to reducing the risk of some physical ailments, to improved cognitive functioning, and of course, feeling great for the day. It allows you to keep your focus, and helps reduce your stress and anxiety levels (or at the very least, allows you to manage them more effectively).

Cons – For those insomniacs, or people with other sleep disorders, and of course, people who work nights, sleep is a luxury they simply cannot have. Meditation will help, but ultimately, a change in lifestyle may be required (especially those people who are too stressed, or even on a burnout to get any hours of sleep at all). I hate to say this, but medication, or sleeping pills may be the only way. But only if you are able to take the side effects…

4- EFT

Summary – I had heard of EFT before I started my blog, and to be honest with you, when I did my research for my post, EFT and Stress, I didn’t learn anything too new…

Having said that, I did learn a few more things. Firstly, the Chinese used a version of acupuncture (which later inspired EFT) to help treat physical illnesses, not emotional ones. And secondly, EFT can be used to treat nearly everything emotionally bound.

It’s free, it’s quick and best of all, it’s fun. And there’s nothing better than feeling better and like a huge weight has been lifted off of you shoulders. I’ve used it myself to help reduce my OCD to around 60%, have used it for a job interview, to get better focus, and even (and this even surprised me…) get more energy.

That’s right, using EFT in a certain way can get you more energy and help you feel more refreshed (although truth be told, I used it after a decent nights sleep and after meditation, so perhaps the two can work hand in hand…food for thought).

EFT is fast becoming huge popular, due to it’s widespread, and natural benefits.

Pros– Too many to list here, but mainly nearly all psychological conditions and some physical ones (as it is said that many illness are stress induced illnesses). EFT has been said to help reduce autism symptoms, and can also vastly help with PTSD, depression, and many other ailments. It can take as little as a few minutes each day, and the results can be long lasting.

Cons– Not too many, but I did notice in my research that the people who really benefit with EFT are the ones who do it longer than 5 minutes, so perhaps EFT isn’t the shortest treatment of them all (depends I suppose, on the problem at hand). Also, EFT isn’t perfect, and can’t cure all conditions physical or otherwise, under the sun. There are of course, limitations, as to what you can use EFT for. And don’t forget, it has it’s own competition in the likes of PSTEC and IST (which I will be doing future articles about, so watch this space.)

Like meditation, you have to dedicate a certain amount of time to get the maximum benefit from EFT, and some stressful people simply do not have that time. But if you do have 5 minutes to spare, it’s not a bad place to start, even if it does look silly…

What’s your favorite coping mechanism for stress, anxiety or depression? Let me know in the box below;-)

 

Had A Bad Nights Sleep? 4 Ways To Be Super-Focused In Work When You Have OCD And Are Knackered!

How do you stay focused when you’re tired? How do you force yourself to stop thinking depressing or negative thoughts, when you drive to work? How do you force yourself to sit down, and using sheer mental will-power, try to not only survive the following hours, but thrive and meet targets and deadlines? Do you believe this is even possible?

Sure, it isn’t too difficult if you’ve had a good nights sleep, but if you suffer from OCD and are paranoid, it’s a different ballgame. OCD is naturally a lot worse when you’ve had a bad night, as you don’t have that much mental energy to begin with, and the will-power needed to stop some of the OCD rituals quite frankly isn’t there. Put simply, a good nights sleep helps reduce OCD, but a bad nights sleep can increase it, due to negative subconscious re-programming.

But is is actually possible to somehow thrive at work, meeting deadlines, when you are tired like hell, have OCD, and the memory of a fish (which, last time I checked, was around 7 seconds!). Do you even believe it’s possible? Maybe you would be one of those people who would write of your losses, and call in to do a, ‘sickie’! You know, much rather stay in bed for a few hours and just write one day off, then somehow force yourself to go through hell in work.

I wouldn’t blame you to be honest. I probably would’ve done the same thing myself years ago, in my early twenties, had it not been for my parents (I was living with them until my mid-twenties). But my parents were of the strict sort, so pulling a, ‘sickie’ (despite an excellent track record for not having an illness) was simply not an option. Unless you were dying, you went to work. End off. No discussion…

This meant that, during my emotionally unstable years, I would still have to drive to work and fight the barrage of negativity my subconscious gave me (and almost with pleasure). I had to fight for everything in my mind. It was strange in one sense, and quite sad in another. I never went out to drown my sorrows at the weekend, instead I would take my anger after a hard day in the office playing computer games. Yes, I was a bit of a gamer, but I didn’t care. This was my life, and I was sick to death of it, and I was going to have fun come what may!

It wasn’t until years later did I understand spirituality, and how the mind worked, did I finally grasp on how to better myself using the power of attention and intention (i.e. what you focus on in the physical world, and what you focus on in your imagination). Even then, it wasn’t a quick fix. I had to listen to many audiobooks, watch a few DVD’s and read many books before I finally, ‘got it’.

Having said that, I still wasn’t perfect, and still suffered the odd bad night, making my next day of work precarious. So, what was the cheat way of doing this?

In order for you to not only survive but thrive when you have OCD and are tired, we have to assume you know a few things…

Firstly, that you know what NLP is (or at least a decent concept of it) so you understand about posture.

Secondly, you understand the importance of deep breathing. I will go into this more later.

And finally, you know how to change your inner talk when you need to, because the following tips will require that you monitor your thought patterns, and if your imagination is a bit too wild, this may seem like a lost cause!

You’re still with me?

Great!

Then here we go….As always with me, you probably already recognize some of the techniques here, but it’s always nice to have a refresher just to get the ball moving. And don’t forget that you can use the following techniques if you’ve had a great night sleep and you don’t suffer from OCD. That would give tremendous benefit (but that is an article for another day;-)

 

Authoritative Inner Talk

You need to change the inner talk in your mind, especially if it is of the extreme negative type (which won’t be easy if you’ve had a bad nights sleep), but with a twist. It needs to be like a commander is speaking to you. No, I’m being serious, whenever I try it like this, I find that I automatically increase my productivity 10 fold. I type more faster, I act more quicker…you get the idea. One thing I would say, to counter this (because you can get super-stressed out very easily and quickly, and we don’t want that) is to give an equal amount of self-congratulating as well.

For example, you could act like you have a manager watching you shoulder, barking instructions out to you in your mind, but after, say, a few seconds, congratulates you on how quickly you did that task.

Self-congratulation is so key here. If it was just the commanding voice, you would be wreck and ruin in no time at all, and your stress levels (which are probably high already) would go through the roof. So make sure that you congratulate yourself in your mind (or get your imaginary manager to do it for you) as often as you can. Lets try to keep the negativity at bay here;-) After you finished a bad task, get your imaginary manager to say well done (and mean it!). When you find your thoughts are starting to wonder (easy when tired) get your imaginary manager to tell you to keep going, and that you’re doing a great job. Whichever is easiest for you!

 

Physiology

This is a hard one to remember, I know, but by keeping the correct posture will help keep your mind focused. I’ve used the Physiology of Excellence DVD to great effect. Essentially, I kept my back straight when sitting down, and yelled out some commands in my mind, so I could focus better. Yes, mental anchors do work that great, and the DVD will show you a case study of one being created in action. But even if you don’t believe in NLP, or have an interest in learning about mental anchors, that’s fine. Just keep your back straight and your head slightly high. This helps give you mental control and you’ll be surprised at how quickly you can focus.

 

Deep Breathing

I mentioned this before, but this time I will go into more detail. Essentially, your breathing and your attention span are linked. Put simply, when you belly breath consciously, your attention span is easier to control. When you are having a panic attack, or you are chest breathing, your attention span can be all over the place (not always, but most times). If you can remember, try to deep breath while you rush around trying to keep your deadlines being met. This will help keep your stress levels from spilling over the top (and your internal authoritative voice in check!).

Don’t forget, Staccato breathing can be used here to give you a quick boost in energy, as well as slightly improved cognitive functioning. Be careful though, the increase in energy might trigger an anxiety attack, so only do the Staccato breathing once, for safe measures (please see this article on how to do Staccato breathing).

 

Self-forgiveness

Now, this article is for people who may have OCD and anxiety, so it is important that while you do have a firm voice in your head, commanding you one second and giving praise the next, your OCD will flair up. This is natural, as you are rushing around trying to complete jobs, while having a mindset with a poor attention span. The trick here is to be forgiving of yourself when your OCD kicks in every now and again (yes, despite the commanding inner talk, your OCD will resume business as usual, or at least will try to exert some control). Don’t get angry when this happens, just be patient (let your internal voice be compassionate for a few moments) and when you have done a bit of double checking (or whatever the OCD requires you to do) go back into, ‘fast work’ mentality.

This switching of mentalities is important, as it allows you to cool of steam slightly (don’t forget, you have some form of anxiety if you have OCD, so when you do your ritual, your anxiety should be slightly reduced as a result). Try to forgive yourself, and be compassionate to your own condition when this happens, and you’ll recover a lot quicker. After all, it’s never easy to work quickly when you have OCD.

When you follow the above, you’ll find that it will be tough to get going to begin with, but gets easier as the hours goes on. When I did it, my anger and bitterness grew, but then after a certain point, as results were coming in, I began to relax more into it. Yes, my OCD hadn’t disappeared, but I was somehow slightly energized (maybe I was stalling my tiredness…I’m not sure). Yes, I was initially angry, but then it was replaced by some form of super-focus. It actually got a tiny bit easier near the end of the day, so when my OCD did kick in, I wasn’t that bad over it.

Be fair to yourself…you’ve had a bad night sleep, your attention span will be all over the place, so don’t be too harsh on yourself. But you did need to gain some authority in your mindset (hence the internal, ‘managers’ voice, which I think is ideal). Just make sure that you keep the little bit of positivity you have up, by congratulating yourself every now and then, especially when you finish tasks and you meet deadlines. Try to be grateful for what you have accomplished. When you leave the office, you will feel slightly more powerful, and not emotionally battered and bruised.

 

Your 7 Main Chakras Explained, And Why They Are Important To Your Health!

When it comes to stress and anxiety relief, there is a topic that few people want to get involved in. And the reason only a few people want to get involved in it is because it may challenge their very own core beliefs about the nature of divinity. By default, when anyone mentions or insinuates about the non-physical, people are either thinking you are talking about science, or even worse, death.

Yet, the very nature of who we are can help us in understanding out lives, our particular lifestyles and ultimately (sticking to the topic of stress relief) how to use it to feel more better, more energized and more healthier (and in some cases, more mentally sharp). The non-physical is nothing to be ashamed of, but rather embraced. And this shift in mentality can help us not only reduce stress and anxiety in our everyday lives, but also has a knock-on effect on other things as well (including using your very own body, arguably, as a manifestation tool…but that is for another day).

You see, at the risk of proselytizing, we are all spiritual beings (of some degree) in a physical body. And believe it or not, your whole body doesn’t just encompass the physical you (i.e. skin, organs etc…) but also the non-physical you. People who have had out-of-body experiences, or near death experiences will testify to this. This non-physical vehicle (if you will) help them, ‘float’ around and do all sorts of stuff. But you don’t have to be a mental or spiritual guy to feel your non-physical body. You can do it using various techniques.

Your physical body has points which allows Qi or life energy, to flow in to, ‘feed’ your organs, and these non-physical contact points between your physical body and your non-physical body, are known as,  ‘The Chakras’.

Now, some of you will already have been put of this article by this point. Unfortunately, some people are so strict with their beliefs (rightly or wrongly) that any mention of the non-physical is automatically associated with the almighty upstairs (or your own particular version). Now, I don’t want to offend anyone, but if you are not open-minded enough to consider the following article, I’m afraid this article may not be for you. But if you can suspend your beliefs for just a few minutes, you’ll find information that can help you reduce stress in numerous ways.

Having said that for some of you, what I’m going to say here will probably not be the first time you’ve heard this. For some people, they will already know what the Chakras are, and are probably even using other techniques (as well as the ones in this article) to help balance them out (more on that later). If that is the case, please see this as a gentle reminder, and nothing more;-)

If you do, on the other hand, want to know more about your Chakras, than keep reading. Hopefully you’ll take away a lot than you think, and although the exercises may seam downright insultingly obvious, it’s amazing to think how many people don’t know or even do this. Of course, as always, don’t be fooled by the simplicity. Your Chakras are powerful, and have more of an influence than you give them credit for. While I’m doing more research on the correlation between the Chakras and the subconscious (even I have questions about this subject that need answering, as the subconscious also has a big control over your body and your conscious thoughts and actions) needless to say that taking your Chakras into consideration when it comes to any form of negative relief (stress, anxiety, depression, and even suicidal thoughts) will greatly help in recovery and an automatic improvement in ones lifestyle. Try it and find out for yourself!

This is quite a long article (over 3300 words) and does talk primarily about your 7 main Chakras, what they do, and how you can balance them. If you do find that there are more tips you can add to this list, please feel free to let me know (I’m all for finding out more:-).

Now to begin with, you have over a 100 Chakras from places like your toes and your hands to above your head, but there are 7 main ones. Each one serves a big role in the development of your consciousness, as well as helping your emotional, psychological, mental, spiritual and physical needs. So your Chakras have a huge influence to you and your emotional well-being, stress levels, and your manifesting skills (if you are into anything like the law of attraction, but that is for another day;-).

Your Chakras are therefore responsible for your emotional well-being, as well as your general mood, how well you place yourself in society and how well you communicate to your loved ones and the public in general. Your Chakras are the, ‘jack of all trades’ so to speak. And don’t forget, your Chakras are the connection between your soul and your physical body.

There are so many great videos online on helping you open your Chakras, and whether you can tell if it is open or closed, but before I carry on, some quick terminology. When we say open or close down your Chakra, what we mean is opening or closing your vortex. Your Chakras are vortices swirling around like a funnel, and you can close one, open one up, and make one spin quicker or slower to stop any unbalances and therefore balance the Chakra which gives you the correct proportion of pure Qi energy flowing into your etheric body and therefore influencing your physical body. By contrast an unbalanced Chakra will give you too much or too little energy, which will negatively physically and emotionally influence you. And this will be reflected by the way, in your behavior.

Now your first Chakra is your Root Chakra, and is located at the bottom of your spine and is also the most physical one, and is the one which has the lowest vibration of energy and as a result the lowest wavelength. And that is because it is closer to the physical. Your root Chakra is really your connection to the physical world. Physicality is energy at it’s most slowest vibration.

Now if you were an energy healer, you would be able to see the colour red, as this Chakra emits a reddish hue. Now it does govern our physical energies, it governs our survival, securities, passions, our money, our job, really our vigour in life. When it is balanced, you do feel very secure, very stable, very grounded, you do tend to use very good common sense. When it is blocked, you are blocking the flow of life energy, you may ask very deep questions, for e.g., ‘Why am I here?’, you may feel disconnected towards life. And of course, your ability to manifest will be stuttered.

If it is over-active, it is the opposite. You will be very greedy, you’ll demand everything, you’re highly strung, almost aggressive, can be reckless and impulsive, even sexually manipulative. When it is under-active, you can be very tired, very lethargic, very weak, afraid of change, you lack confidence, fear of abandonment, all of these are psychological issues, and this is the thing about the Chakras, they will govern your psychology.

But you can open the Root Chakra, by visualizing a red flower opening and spinning, by dancing, you can stamp your feet for short periods of time, and you do feel more better as a result. You tend to feel more alive. Interestingly, when I did some research behind this, I discovered that the sense of smell is associated with the Root Chakra, so if you can smell very easily your Root Chakra may be very well balanced. Now how does it feel? Well your Root Chakra feels like a low hum down your spine, a bit tingly at times. You have to be really careful as this should be a good tingling sensation. If it is a bad tingling sensation, you could have a very serious medical condition. So with practice you should be able to differentiate between a good tingling sensation, and a bad tingling sensation. I’ve noticed that mine tingles in a nice way, certainly hearing some bass and listening to some types of music, as music often stimulated the Chakras.

The the next main Chakra above is near your sexual organs and is called the Sacral Chakra, and this is located near the sacrum and testes/ovaries that produce the various sexual hormones. Again, if you are an energy healer, or can see non-physical energy, the Sacral Chakra emits an orange colour.

This Chakra is involved in relationships, violence, addictions, basic emotional needs and pleasure. It does mentally govern creativity, governs joy and governs enthusiasm, so again, psychological influences there.

You know when it is out of balance or blocked, when you are no longer enjoying life, you are very angry or frustrated, your suppressing your emotions, and in some cases no sexual desire, your lacking creativity, have feelings of guilt or jealously. If you do tend to be unemotional, or very stiff, (and we have all met people who are unemotional and are very stiff, they have like a poker facer!) that is also another symptom that this Chakra could be under-active.

If it is over-active on the other hand, you can be very emotional most of the time, you can be emotionally attached to other people and can be very sexual as a result.

There are many ways to open and balance this Chakra. You can take walks by an ocean or a lake, you can go swimming, you can have relaxing, aromatic baths, you can of course, visualize the colour orange, or an orange flower opening and spinning. And it goes without saying (at the risk of sounding unprofessional or intimate) you can even make love to yourself, or your partner to balance this Chakra.

How does it feel? You know when you feel sexual energy in your body. It’s similar to lust, you can feel it around your body, but most notably around your sexual organs.

The next Chakra is your Solar Plexus Chakra, (or sometimes called your Naval Chakra, as it is located above your navel, or belly button). The colour this Chakra emits is yellow. You would need to work on this if you lack self esteem, if you lack will power (if you give up easily), if you experience aggression, anger, if you have difficulty expressing your feelings, if you have trouble getting things done, stuff that comes to productivity and completion of projects.

Feeling tired can be an indication of an underused, or blocked Solar Plexus Chakra. If you have too many negative thoughts, suffer from anxiety, that could also be a symptom of a blocked, out of balance Chakra. It’s all about asserting yourself in a group, and if your Chakra is under-active, you do tend to be indecisive, sometimes passive.

Of course, if it is over-active, the complete opposite will occur, and you will be domineering at times, sometimes aggressive (and we have all met people who seem to dominate the group).

To open and balance this Chakra, you can take a walk in the sun, take regular walks, wear yellow clothes, do things that spark your interests and passions, and another great way is being in the, ‘Now’. When you are in the, ‘Now’, you feel that rush of Qi energy rushing into your body via your Solar Plexus Chakra.

Now the Chakra above, is your Heart Chakra and is located outside of your Heart. This emits a greenish hue and is also deemed the, ‘gateway to the spiritual world’ hence why if you come from love, (a little tip, if you can feel unconditional love for around a few minutes, not only will it help you to reduce your stress, but you can also reduce any future fear-based scenario. Out-of-body explorers already understand this) you are really using the spiritual world, which of course creates the physical world. We are in a spiritual multi-verse.

When it is opened, you feel love, kindness, compassion, you are affectionate, you’re very friendly, you work in harmony, and you work at creating harmonious relationships.

If it is closed, or out of balance, you can be very distant and cold (something I was guilty off in years gone by). You do need to work on it of course, if you have problems with relationships, if you have problems keeping friends, if you feel lonely all the time, if you feel unloved, if you are unable to love yourself and others and you have difficulty letting people into your life. You can also catch a cold quite easily because your Heart Chakra does tend to work in close relationship with your immune and nervous system, hence the psychological and health influences.

You can open or balance it in several ways. You can let go of negative people, not always easy of course…so you can do the next best thing, and forgive them (which helps you to love unconditionally) and letting go of anger from unwanted past experiences (forgiveness should help you with that as well). Wearing green clothing can sometimes open and balance your Heart Chakra as well as surrounding yourself with things you enjoy as well as imagining hugging someone you love and admire, and feeling that love spread across your body.

When you have opened the Heart Chakra or balanced it, you feel the feeling of love emanate from the vortex, and it will soon spread across your body. Feelings of fear soon dissipates, as fear cannot exist when you feel, ‘unconditional love’.

The next Chakra is the Throat Chakra, and is all about self-expression, and emits the colour light blue. It is located at the throat.

You know when you need to work on it, when you find it hard to express your self freely and find it hard to communicate, you can sometimes find yourself telling white lies most of the time; you find it difficult to listen to other people, your lacking in self esteem and have speech problems. You know when it is under-active when you don’t speak much, you are very introverted, perhaps shy, even not speaking your personal truth.

Opening or balancing your Throat Chakra can be achieved by singing out load very loudly, by speaking louder than usual, and by saying something as simple as, ‘Hi’. Not many people realize this… just saying, ‘Hi’ to people on the street is a great way of doing this. Reading poetry out loud is another great way of doing it, as well as standing firm in your opinions, in a non-argumentative way. If the opinion is going to create an argument, the best thing to do is to stop the opinion.

When it is open, you don’t have any problems in communicating, and may consider yourself to be a bit of an artist.

The next one is one that most people are curious with. It is often talked about, and one that has the most attention, and that is your 3rd Eye Chakra, located between your eyebrows, but slightly above.

It is all about insight and visualizing. When it is opened, you have very good intuition, but you may also tend to fantasize a lot.

You need to work on it if you are not very good at thinking for yourself, if you find yourself relying on other people, like your parents, and your friends; you may be rigid in your thinking and rely on your beliefs too much, which may lead to confusion. If you suffer from panic and anxiety attacks and you cannot think clearly or if you have trouble concentrating, and are having problems finding a purpose in life, this could also be an indication. Another indication is that you lack goals for example, if you lack faith or you cannot find your own inner voice.

One thing I read, is that it could be blocked or very imbalanced if you have learning disabilities or if you have hearing problems, so that’s worth bearing in mind (no pun intended;-).

If it is over-active, you tend to live in fantasy land too much, and in some cases may even hallucinate. If you are not careful, you do tend to lose focus very easily. The 3rd Eye Chakra is the gateway to intuition and higher perception and people who have a strong vibration with this Chakra are people we would call psychics. We are all psychics, and we all have that ability, but most of us have to work on it as you would do like a muscle.

It can be opened/ balanced by being in the, ‘Now’, which helps reduce mental chatter, or meditating with Yoga. Theta and Delta, brainwave states between 0.5hz to 7 Hz (the measurement of the electrical activity of your brain, commonly before you go to sleep and when you wake up) are also a good way of opening up this Chakra. Now unless you are a trained meditation expert, you would need CD’s to help you achieve Theta or Delta. A package I personally recommend is the ARVARI course, which not only helps you get to Delta (which lowers your mental noise), but also helps you reduce your stress and allows you to manifest a lot easily, as you are very close to your soul.

The feeling of an active 3rd Eye Chakra is the equivalent of someone gently tapping your forehead. It is like a tiny, throbbing sensation, and in some peoples cases, can cause small headaches if it is being opened, or balanced for the first time.

The final Chakra is one that is above your head, and is called your Crown Chakra, which emits a whitish hue and is your connection to source, higher consciousness, or essentially your soul.

Remember what I said about the root one being the lowest vibration? Well your Crown Chakra is your highest vibration because it is the vibration closest to your soul/higher self.

When it is blocked, unbalanced, you are not aware of your spirituality, you have very rigid thinking, you may even suffer from depression or a mental disorder, and you may have a weak immune system or you suffer from chronic fatigue.

On the other side, if you intellectualize a lot, obsessed with spirituality, or neglect your basic bodily needs, it may be over active and you may need to work on it.

When it is balanced, you do connect to your inner being, and you feel a oneness with divine source; you feel a sense of bliss, with an understanding of your life’s purpose. You become more aware of the beauty around you, with nature, and you feel its natural energy. You are happier because you are connected to the, ‘all that is’, and as a result, you don’t feel lonely. This means you are unprejudiced, and are aware of yourself and this world. You become very non-judgmental, and exhibit unconditional love.

To open this Chakra or balance it, you do need to meditate daily, it’s as simple as that! Take time to be still, being in the, ‘moment of now’ really helps. Try and be thankful and grateful for everything you are and have. By being thankful, you uplift your soul. This connects you more to the spiritual aspect of yourself very quickly. Again, being in Delta also helps in this case.

So, this is just a quick run-down of the Chakras, as they are pretty essential, not just to manifesting your reality, but also to your emotional, psychological and physical well-being. You can also help balance your Chakras when you have an out-of-body experience, by using the healing power of love to flow though your consciousness and direct it to one of your Chakras, and as a result, begin to self-heal in that way.

Combining your Chakras with other mental and emotional tools (like EFT, please see my article about it) will help you reduce your stress or depression, give your life purpose back to you, and allows you to not only recover from your illness, but lead a more healthier and happier lifestyle. Try it for 30 days and see what happens. You should be pleasantly surprised;-)

 

Reducing stress in the intense workplace: Is it really impossible?

We all know that stress in the workplace is rampant. It is estimated that stress is costing the US economy over $300 billion a year. And yet, a tiny bit of stress is good for you, helping you create new neurons for quicker learning. It’s the big stress that people talk about, that creates the numerous fan-pages and online forums and groups. And some of this stress stems from the workplace.

I can understand this, having been in work for over 10 years. I’ve had my fair share of targets to reach, emails that haven’t been opened, and a few meetings with colleagues, who wonderfully show their displeasure because a certain task wasn’t performed. The thing is, if you really want to beat stress, you need to understand how it really works, and then find psychological techniques to try to combat it with ease…

Or that’s what I thought. So confident was I in this theory, that I was even going to write an ebook about it. Then a recent event got me thinking. Reducing stress in an average workplace is pretty simple to do. But what about an intense workplace? One where you are thinking all the time, one where your thoughts have to be on the goal at hand, or the task to be completed. Bearing in mind, one of the best ways of reducing stress is by being in the present moment. But in the case of a busy workplace, this simply doesn’t work.

Trust me, I’ve tried this. It’s not so bad when the targets are within reach, or you have a bit of time on your hands. You can afford to take a bit of time, and keep stress to a minimum. I’m talking about when the going gets really tough, like every second (literally) counts. When you are looking at the clock slightly nervously, knowing that even a slight distraction is going to cost you valuable time. That place has no place for meditation. It has no place for any psychological tactics. It has no place for any comebacks. You are there, working your butt off, making damn sure that the task is completed on time.

So, is it really an impossible situation then? No I don’t think so…there are ways you can lessen the damage, and make your self still relatively sane in this busy world. But cast away any meditative ideas to one side, they are simply not going to work (If they are working for you, than your workplace isn’t busy enough to qualify for this article, sorry;-). Instead, what I recently discovered is that using some good ol’ fashioned mental discipline actually went a long way, and your posture does actually help.

OK, I lied, sorry…some psychological techniques can work, but not that many as you’ll discover. And besides like I said, every second counts, so you really don’t have time to act out any techniques. You really have about a few seconds at best (and that’s if you’re lucky!) so really, the technique has to be very quick to work. And what I’ve found is that you also have to remember to use them…in other words, you can get so knee-deep in a task to complete, that you’ll forget what to actually do when you are completely stressed out (and when I mean stressed out, I really mean hating anyone who speaks to you, because their distraction, although normally a nice one, is a huge inconvenience; or hitting the keyboard in frustration because you’re making loads of spelling mistakes and that is also costing you time). So the trick is to remember that you do have a few tips on your side, and then to actually use them for them to work.

Here is a few techniques that I recently found worked quite well. I say quite well, because I still got a bit stressed (I would be lying if I said I didn’t). But I was observing my bodies reaction quickly, and I was observing how my mind raced. Bear in mind, that I do practice mindfulness meditation sometimes, so I’m aware on how to observe your mind. But trust me, mindfulness meditation (or the ability to be in the present moment) is absolutely useless in the intense workplace. The thing is, for you to practice mindfulness you have to wait a least a couple of minutes, or be quite passive in your mentality. Put simply, you have to be in a relaxed state of mind. When you are really busy or super stressed, that is the last thing on your mind. Your mind goes essentially to being relaxed and passive, to being hyper-focused and aggressive. It’s simply the wrong frame of mind to be using. For one to go from an aggressive mindset to a passive, relaxed mindset, you have to find a way initially to calm down…and that is something you cannot do in a super busy environment!

Deep breathing

One thing I actually realized is that deep breathing helps you focus fairly easily. Scientific studies have shown many health benefits of deep breathing, and how it not only affects your body but also you mind (bearing also in mind that the body and mind are linked). So when you can remember, try to breath consciously through you stomach area, or at least breath feeling your stomach pulsating outwards and inwards. That should at least give you a tiny bit of mental clarity in order for you to keep your sanity and emotions in check.

I remember when I was super stressed in a busy environment, I got emotional very quickly. You have to be careful because you can easily build up resentment and bitterness. Why? When you are super stressed, you automatically feel like everyone should be busy as well (or maybe it’s just me…) And of course when you are super focused, you get a heightened sense of attentiveness and alertness. Put simply, even though you are trying to focus with all of your might, you can still perceive, quite accurately, what other people are doing. This can be really frustrating, especially if you get distracted quite easily (like I do). You’re in this aggressive, hyper-focused mindset, and it seems everybody else is having it easy. Well easier than you, anyway!

This is where bitterness and resentment comes in, and what deep breathing can help control. It isn’t so much that everybody else is having it easy, it’s because you think they are. Your perception filter of your mind has been slightly altered, and deep breathing helps you keep this in check. I found that when I was deep breathing (when I finally remembered, that is) my emotions of anger and hidden resentment soon reduced in intensity. I was able to retain my focus and keep my emotions under control (that is one of the best techniques, incidentally, for any panic attack sufferer, or someone who is emotionally upset, and has been extensively used to treat such emotional cases). This naturally reduced my stressed. It didn’t go away, just reduced it enough for me to carry on working.

One thing I realized, when I was quickly observing my own mind, was the ability for my EGO to think of melodramatic situations. I mean, maybe it wanted to relax or maybe it needed a timeout to play, but I found the resentment began to grow, and then a melodramatic situation would then play out in my mind. This of course, lost me time, and as I was trying to be hyper-focused, created an emotional tug-of-war.

This would lead me to create mistakes, due to lack of attentiveness. I realized that when I was hyper-focused, my mistakes were few and far between, but the second a melodramatic situation crept into my head, or my mind wandered into daydreaming or I began to fantasize, I lost track of what I was doing, and my mistakes quickly returned. This would actually end up with me being even more frustrated. So the trick was to find a way to keep deep breathing. This can be hard to remember at times, as when you are stressed you automatically go into shallow breathing, due to the body’s natural fight-or-flight response kicking in.

One thing I also found when I was hyper-focused was a calm, gentle loving feeling from my Heart Chakra. I suspect my main brainwave state was Gamma waves. Gamma waves is a brainwave state above 40 Hz, with Super Gamma around 100 Hz. This is due to intense focus and complete attention, amongst other things and people have reported a feeling of love coming out of there body, as well as improved cognitive motoring skills (having had a mild motor dysfunction when I was a kid, I can testify that listening to online Gamma waves while working has helped me to speak more clearly, and keep me super focused).

My Heart Chakra would begin to open, and I could feel a bit of love from it. For those of you who don’t know, you body is made up of non-physical vortices between your physical body, and your non-physical body. Your Heart Chakra is positioned outside of your heart, and is your main connection to the spiritual world and your soul. I suspected that my brainwave state was emitting 40 Hz (or above), as I would be hyper- focused and primarily thinking using the left-hemisphere of my brain. I’m normally a right-hemisphere type of guy (being imaginative and creative as I am) so any intense focus would automatically put me in left-brain mode, and would automatically be a big deal for me.

Why? Because it’s not my natural state, and it would be outside my comfort zone…a recipe for stress. You could argue that eventually, we would be using both hemispheres of our brain at full capacity, and there is also rumors circling in spiritual circles that the two sides of the brain will eventually merge (but that is for another day…and another article;-).

Physiology

This is one that does require a little set up, but I found proved really effective in helping you control your emotions, being really focused, and also to have a burst of increased energy…3 for the price of 1! It does require you to have brought the Physiology Of Excellence DVD, or knowing a tiny bit of NLP and be familiar with mental/emotional triggers. I’ve had the DVD for a few years and watched it a few months back. It features Dr Harlan Kilstein, and shows a case study of him talking with one of his students about overcoming their personal problem, using a specific NLP technique. NLP is a very good way of understanding how the body and mind can co-operate and how you can use the simple act of just changing your posture so that you can be in control of your emotions, and be more confident in your ability, the latter being extremely useful for anyone who suffers from OCD, paranoia, or an anxiety condition. In fact, I believe I read somewhere that there have been tests on how just the very act of your posture can actually help change you inner self talk.

So this all makes sense that by saying a verbal command in your mind, and changing your posture, you can automatically feel more powerful in any given situation. While the situation may not of changed, your inner dialogue and your body would’ve, and this will be vital in combating your nerves and finishing your task in record time. I remember when I first watched the DVD before Christmas I knew I had a lot of work to do the next day, so I watched the DVD and did the mental anchors (The DVD isn’t long, around 45 minutes or so). I have OCD when it comes to locking up my doors, turning the lights of etc, so it made sense for me to try this form of NLP out. While it didn’t necessarily fully eliminate the OCD, it did make me super confident!

Going to work the following day, I tried to do the mental triggers in my mind, and completed more tasks than ever before. I couldn’t believe it! So it was well worth the investment, and I have since used this technique multiple times over the months, especially when it gets busy. When you have a lot of tasks to do in only a short amount of hours, a quick burst of energy, mental clarity and the feeling like you are the most powerful being in the world, goes a long way in helping you reach your corporate goals. And you actually feel good at the same time, which reduces stress dramatically. I will say, to be really brutally honest, that you have to keep working at the mental triggers most of the day, to get the most out of it. You can’t, for example, use it once and think it will work for the rest of the day. You’ve got to keep saying the mental trigger a few times during the hours for you to get the best (at least, for me, anyway).

The Physiology Of Excellence DVD is an excellent resource, or you can alternatively go to your local library and read about how your body language and physiology helps with your thought patterns, and put it to the test. This will be helpful in reducing future stressed out scenarios, not confined purely to work, but also to your personal and social life as well.

Of course, some people can say that if you were to manage your time effectively, you wouldn’t find yourself in these situations to begin with. I must confess, I don’t agree with this, as work and family situations can change very quickly and out of nowhere, you can be knee-deep in something which was fine about 5 minutes ago. The average working day can change quite dramatically, especially in regards to workload, and families can suddenly have an argument, the repercussions can be felt for many hours afterwards, completely changing the family schedule for the day, if not the week. While it is nice to think that by going to bed on time (which is vital for any of the above to work) and having a diary will be the ultimate solution, it is naive to think that this alone will get you out of trouble all of the time.

The truth be told, I very rarely keep a dairy schedule, business, personal or otherwise. The reason being that a schedule can easily change, and if you can’t keep to all of the commitments (or at least some of it), you’ll only feel bad about it afterwords. I do keep a general guide of how many hours I want to work and when to have off, but I try to keep it very general so if there are any changes it won’t make the day too bad for productivity reasons. That way, I can still be productive with my work yet be flexible enough such the situation changes.

General Positivity

I thought I’ll include this last, and most of this has already been insinuated or mentioned in the above paragraphs, but just thinking of positive thoughts (when your mind does invariably wonder, as it probably will do from time to time) is crucial in getting your head out of the super-stress zone. Emotional and mental discipline to one side, it’s a good tactic to use during the day anyway, but I have found that I’m at my most stressed out self when I think I’m going to fail, or there will be a disastrous consequence to my actions (neither any, to date, have occurred). I firmly believe that if you stop thinking of the worst case scenario, and see the stressed-inducing event as a refreshing challenge instead, your stress would automatically be reduced, and significantly so. I haven’t had too much time to prove this theory, but as I’m writing this, I will be consciously thinking of it and seeing what the results lead to.

This, of course, would mean that you have to take your personal history out of the equation and change you perspective. Being mindful during your break-time can be a good way to do this, as only thinking one day at a time (I used to think a few months at a time, but mindfulness has thankfully stopped that). You couldn’t do this, for example, if you’ve been in a job for a long time, and you’re unwilling to change your perspective. You subconscious will most likely throw up images of past failures, making your job even more stress inducing.

Truth be told, in my years as an adult, the worst case scenario very rarely occurs. And when it does, it’s not that bad and you do find coping mechanisms to overcome it. I’ve recorded that in my own life, 95% of things that I worry about, never come to pass. And that’s a good thing, because you can use this law of average to help reduce stress at a moments notice (or at least try to).

So thinking that it’s not the worst thing in the world if a task isn’t completed on time, will go a long way for your own peace of mind. Some people could argue that it does depend on the type of scenario or job/career that you have. While I’ll admit that for nurses and doctors (or anybody in the medical or fire profession, like a fire attendant) this may hold true, for most of us the, ‘worst case scenario’ road does more harm than good, and is never beneficial to any companies end goal.

Being super-stressed is never nice, but there are ways you can turn it on it’s head, or at least give you mental breathing room so you don’t go mentally insane. Try the above techniques, and see for yourself the impact it can have on your professional and personal life.

 

8 Simple Ways Of Reducing Anxiety Nausea Fast!

When we get anxious, the body goes through a few changes including a racing heat-beat to shortness of breath, to even feeling light-headed and dizzy. But for some people, they can even feel nausea.

But what is nausea?

Nausea is the feeling that you are going to vomit That feeling of sickness in your stomach that means that you can vomit very soon, and can come during or after a bout of anxiety or an anxiety attack itself.

Nausea is caused by the consequence of blood leaving the stomach area during the bodies response to the, ‘fight-or-flight’ state. Put simply, when the mind gets anxious the body goes into, ‘fight-or-flight’ which means that adrenaline is flooding the body which causes blood to be directed away from the stomach.

When your stress hormones are released, your stomach produces lower levels of enzymes and higher levels of its acid, which causes the stomach to ache. It could be said that this is why some people who have anxiety can also have irritable bowl syndrome, which can also trigger nausea.

This naturally has a bad effect on the individual concerned, who not only has to content with going though an anxiety attack but also has to contend with feeling sick at the same time.

Not a great combination!

It is no wonder some people even have the fear of feeling nauseated, that is, the very fear that could cause anxiety to begin with.

This leaves people having a very limiting life experience, as they will understandably try to compensate by avoiding anxiety or stress inducing situations which will ultimately result in less enjoyment.

But it doesn’t have to be this way.

There are ways of tackling nausea, so it doesn’t have a crippling effect on you.

Some people use OTC medications, like Peppermint, Pepto-Bismol and Tums, which can be used for a temporary effect, but there are other ways you can help relieve yourself of feeling nauseated and help get you life back together.

Below is a small list of the best ways to help yourself of nausea

1. Green Smoothies.

A nice drink of a jam-vegetable-packed smoothie will actually help your stomach to reduce the nausea, as it provides the stomach with nutrients. Keep the vegetables organic to reduce the risk of inducing wax and pesticide. Drinking green smoothies helps your stomach, provides you with nutrition, and helps reduce the rick of nausea.

2. Ginger Root, or eating a Ginger tablet.

This can be a great way to reduce nausea, especially if you take it in a tablet form. While the taste may not to be everyone’s liking, taking Ginger will help combat nausea and is a safe herb, unlike the side effects of taking medication.

3. Acupressure.

Believe it or not, your body has acupressure points and you can use a certain acupressure point located about 2-3 finger widths below the wrist, to relieve the symptoms of nausea. The trick is to apply some pressure on the area, for around 30 seconds, but the best thing to do (on the safe side) would be to buy a special wristband which will automatically have a knob positioned correctly on the spot, so you can apply pressure towards it when you feel nauseated.

4. Massaging your tummy.

Just by massaging the top part of your stomach area can help relax your stomach and reduce your nausea. Massaging the stomach promotes blood flow, and helps the stomach increase the strength of its muscles.

5. Splashing cold water on yourself.

Splashing cold water on your face gives a signal to your heart to slow the heartbeat down to try to maximize the time we can keep ourselves under water. It’s a natural response, called the Mammalian Diving Reflex.

By splashing your face, you are essentially reducing your heat-beats which help calm the mind. This helps reduce the nausea.

6. Drinking Water.

Drinking water can be a great way to reduce nausea, as is helps nourish the body. Also when you are anxious you can become slightly dehydrated which can lead to more anxiety. Drinking water therefore can actually promote more of an anxiety-free future.

7. Having Herbal Supplements.

Herbs, such as Passionflower, Valerian Root and Kava can be effective at reducing nausea, and can be a great alternative to taking medication which of course can have some side effects.

8. Deep breathing.

Control your breathing when you are feeling anxious or stressed has been shown to help relieve the symptoms. By deep breathing you control the mind, which in turn helps alleviate the nausea. Deep breathing also can induce a meditative-effect on your brain, so you relax more quickly.

Try to breath in for 5 seconds through your stomach area, holding for a few seconds, and then breath out for 5 seconds. Repeat this 10 times. This should help calm your mind down and allow you to re-focus.

Hopefully you’ll be able to reduce your nausea with the above, but as always, if it feels like it is too much, always consult your doctor or GP for help. But the ultimate trick to reduce your nausea will be to control your anxiety, and find out which situations causes you most anxiety and stress, and then find coping mechanisms to help combat those stressful situations.

 

 

The Top 4 Ways to Reduce Anxiety Shaking Fast!

reframe3

Many of the 40 million anxiety sufferers today suffer from a wide range of symptoms including nausea and seating, but one symptom that is also becoming common is shaking and trembling.

stress21But why do we shake and tremble when we are anxious?

Put simply, it is the bodies response to the excess amount of adrenaline that is pushed through the body during the common, flight-or-fight response. The problem lies in the fact that the original cause of the anxiety (the first event that took place in your life which spawned the now constant anxiety) caused us to freeze in response to the scary (fight or flight) event.

When the danger has passed, the cells that have had this fight-or-flight energy has to release it, and does so in the form of shaking or trembling.

And it’s all down to the over-stimulation of the sympathetic nervous system causing the huge amount of adrenaline to flood into your body!

This adrenaline can of course have a debilitating effect on the individual concerned, for they now have to take shaking into consideration. And the shaking can take place anyway where there is a trigger to anxiety.

But if you do suffer from anxiety shaking, what exactly can be done to stop it?

Well, in truth, there is no one single solution to this problem. Some people use medication, and suffer some of the side effects, while some people literally wait it out…that is, once the shaking starts to happen they wait for the shaking to stop.

But there are techniques that can have a higher risk of reducing the shaking.

One of the promising ones is EFT.

EFT is all about the body’s meridian system, and how the non-physical energy is transported and nurtured to the vital organs. But this energy system can have this balance disrupted dramatically when a traumatic event takes place.

So the trick here, is to simply try to locate the original memory that caused the dramatic event to take place, and simply re-balance the meridian system to, ‘flush’ the nervous energy away. This can be done by tapping where you can tap on your meridian points, located on various parts of the head and chest.

I know it sounds weird, but just the act of tapping, and re-citing an affirmation is more than enough to help release the energy, and re-balance your meridian system, so the flow of non-physical energy is flowing smoothly again (the meridians, incidentally, take the, ‘Qi’ energy’ from the Chakras, which are the main non-physical voices accompanying the body. You have 7 main Chakra points in your body). It’s when this energy is blocked that physical and psychological problems takes place.

EFT is a great free tool in helping you unblock and re-stabilize the Chakra points, and there are people who have used EFT to help themselves stop their shakes caused by anxiety. Just simply go online and search on videos that show you are to do EFT, and you’ll be amazed at the results it will bring.

But if EFT sounds to far fetched and, ‘new-agey’ or you would rather prefer something else, there are also other techniques that can help you reduce that adrenaline in your body.

If you can, you can try jogging or walking, as this will help calm you down and wear the adrenaline off. Jogging is exercise and is a great stress-reliever, and this will help insure the reduction of the adrenaline in your blood.

But if you are in a place where jogging is simply not allowed, or impractical (for example, in a car) you can try deep breathing. Although this doesn’t necessarily get rid of the adrenaline straight away, deep breathing has a soothing effect, and will help you to reduce the anxiety that is causing you to have the fight-or-flight response to begin with.

This is especially useful in you are in the middle to doing a particular task in the work place, and you have to find a way of carrying on.

Deep breathing has a meditative quality towards it, and has been shown to help individuals sooth their mind and as a result, calm down.

But ultimately, the best help you will get will be to take the time and go through events that naturally make you anxious or stress, and find ways to reduce the anxiety in those events, as this will reduce the risk of the adrenaline being flooded into your body.

Visualization and hypnosis my help in this case, as this will help your sub-conscious react slightly differently to the next scenario that could trigger the fight-or-flight response. Give it a go, you may be pleasantly surprised by the results.

 

Suffer From Anxiety Attacks While Driving? Here’s 7 Ways To Fast Relief!

Did you know, that over 40 million people suffer from an anxiety related disorder, ranging from Social anxiety, to SAD. Is it any wonder, that as stress and anxiety is on the increase, due to increasing work demands, family obligations, finances, etc.. that anxiety on the road is naturally going to increase.

More and more people are having anxiety in some form when they are on the road, and this has an understandable detrimental effect on their driving experience.

 But how do you know when you are having an anxiety attacks, or any prolonged form of anxiety when you are driving? Well, quite simply, the usual symptoms of having an anxiety or panic attack are pretty much the same when you are on the road as when they happen anywhere else.

 

They include:

  • Dizziness
  • Faintness
  • Nausea
  • Sweating
  • Clammy hands
  • Increasing heart beat/pounding heart
  • A deep fear/terror
  • The usual fight or flight feeling.
  • Plus much more…

The only problem with being on the road and behind the steering wheel, is of course you simply cannot just stop. You have to keep driving! And the worse thing is as you are not being focused on the road, this could be a chance that this attack could cause you to have an accident! This of course only adds to the terror, and the anxiety attack cycle gets strengthened.

This makes the experience even more unbearable, and can be responsible for negative sub-conscious programing to take place. i.e. you begin to have a fear that driving a car is bad for you and your health, which naturally severely limits any previous enjoyment you may have had, and of course severely limits your freedom and your mobility.

Put simply, if you can’t learn to cope and reduce (if not, eliminate) an anxiety or panic attack when you are driving, you are essentially going to create a phobia out of it, which will severely limit your life experience.

But it doesn’t have to be like this. You can get behind the wheel, and beginning to enjoy driving again, without having to worry of those dreading feelings of terror and fear will suddenly lurk up.

But what is the best way to do it?

In truth, there is no, ‘best way’. Everybody is different, and what works for some people doesn’t necessary mean it’s going to work for somebody else. For me, the best way is what I call quick distraction.

All this means, ,is that you quickly distract yourself from the anxiety attack, and as a result, calm the anxiety down.

It’s really quite easy, and you will be surprised and how effective this tool can be!

What we need to do, is to distract ourselves quickly, but without taking our concentration of the road, and what is ahead of us.

Now, the best way of distraction, is to do a quick maths sum, which should engage a tiny bit of your mind, but not too much as to take your concentration of the road.

Just quickly do a maths sum that is not too challenging, but requires a tiny bit of logical thinking. Obviously I’m not talking about a huge mathematical equation, like 432*64 (which would probably take me hours to figure;-) but something more like, 13 + 33.

You know, something that is slightly challenging, but not too challenging. Don’t forget, we are driving on the road, so we need to keep the vast majority of concentration on what we are doing with the steering wheel, etc.

But if distraction isn’t an option for you, or you would prefer something else, there are other techniques you can use to help you significantly reduce and even eliminate the anxiety or panic attack when it takes place.

Driving in least congested areas.

If you can, (and depending on your route to work, or where you live) try to initially avoid the roads with the most traffic on it. Try to stick to the minor roads where traffic is scarce, and if the anxiety attack is particularly bad, have the option to slow down and stop near the side (or curb) and calm down.

If you are in a town/city/area where there is only one road to use, and it’s always busy, simply try to remember any junctions which can lead you onto a minor road/street, and simply turn off to go there. Use this as a great way to drive to a car park/parking lot to actually stop and take 5 minutes to gather your breath and calm down. But if this doesn’t work, you can try the following instead…

Aromatherapy/scented oils.

Aroma-therapeutic oils like Chamomile, Vanilla, or Lavender can be used in the car to help soothe your nerves, if you are going somewhere that you know will be particularly stressful. Place some drops of the oil onto a tissue, near your air vents, and that will help spread the scent around the car. But if that doesn’t work, you can try the following instead…

Relaxing/Naturistic sounds

stress14You can try playing some nice relaxing music, or naturistic/meditation sounds in your car, either via a CD or an MP3 player connected to your car stereos This should help you to relax and allow you to reduce your nerves, while keeping your mind concentrating on the road ahead of you. Of course, meditation music that easily puts you into a trance/altered state of consciousness should NOT be used, as we are trying to keep our full concentration here (and not doze off, causing an accident!).

Visualizing/Hypnosis

Of course, you can try a bit of visualizing, to help you feel more relaxed being in a car, (if being in a car stresses you out. When you have 5-15 minutes to spare at home, simply sit down on a chair, close your eyes, and visualize yourself behind the wheel in a situation that you know is going to cause you to have an anxiety attack or panic attack. Try to visualize yourself driving with little/no nerves, and enjoying the challenges that come your way. This should help re-programme your subconscious into making your next driving trip a more pleasant experience, and help you reduce and eliminate your long-term anxiety problems.

Mindfulness meditation.

If you are on the road, and your nerves are going haywire, you can try a quick bit of mindfulness meditation. Put simply, this is the ability to near to the present moment as possible, and also helps to re-programme your subconscious in the process. Just simply watch you breathing (ideally done when you are waiting at the traffic lights, but can be done anyway) and (similar to the distraction technique) feel the breath of air going in and out of your lungs. Again the trick is not to be too distracted by this, but distracted enough to significantly reduce the anxiety attack.

EFT

This can be a great tool to reducing long-term anxiety, and has worked for thousands of people worldwide. Simply put, EFT is about tapping the meridian points on the face and chest while reciting affirmations. When you have 5 minutes at home, sit down and close your eyes. Try to imagine a time you were really in a middle of a big anxiety attack while driving, and when you can feel enough of the fear (don’t get too carried away with the fearful feelings, of course) start doing EFT.

This should replace the negative emotions with positive ones, energizing you in the process, and should help you feel more optimistic next time you think about driving in the future.

Hopefully as you can see, you can significantly reduce your risk (and even eliminate) having an anxiety/panic attack while driving. While we need to drive to work each day to help our families, driving shouldn’t be a hellish experience but an enjoyable one.

 

5 Ways To Stop Anxiety Sweating Fast!

As each year goes on, and work/family pressures increases, so does stress and anxiety. It is estimated that over $299 billion a year is used to stressed related injuries and claims, like being home due to work related sickness to compensation, and it is also estimated that around 40 million people suffer from some form of anxiety, whether it is a Social anxiety disorder or a form of OCD.

And this anxiety can create many symptoms, including sweating!

Sweating is not as uncommon as people think, and while medication can of course help, their side effects is not always preferred.

But why do people who suffer from anxiety, sweat?

Quite simply, anxiety-type sweating takes place when the body has to cool down from the initial surge of energy due to the natural system of the fight-or-flight response. After the initial surge of nervous energy (including adrenaline) takes place, the body warms up, and as a result, the body has to sweat.

This is done to help the body cool down, and sweating (in most normal cases) is a healthy and required thing. If the body gets too warm, your vital organs, including the brain, will get damaged.

The problem with people suffering from anxiety and stress, is that the sweating takes place in a non-anxiety related situation (in most cases). And then the poor individual has to essentially, ‘sweat it out’

It could be anything that can trigger the anxiety, from going to a job interview, to going to speak to someone in a public place. If you are anxious and fearful of the future, your body will naturally kick in it’s, ‘fight-or-flight’ response, and you will begin to sweat, which isn’t really fair on the poor person involved.

They then have to conceal the fact that they are sweating, either by having to have a glass of cold water nearby, or by politely excusing themselves. And, of course, this makes the situation worse, as this alone will naturally increase their anxiety levels, thereby increasing the chance of more sweat to be produced.

And so the viscous cycle continues!

So, what is the answer, or does the individual have to take medication for the rest of their lives?

Well, as always, there is no, ‘one size fits all’ approach. Everybody is different, and as a result, has a unique and different way of combating their sweating.

But one way that is universal and can help, is deep breathing!

Deep breathing has been shown to help reduce sweating, but why?

Quite simply, you sweat because your body is warm from the anxiety energy rush. So it makes sense that if you can control the anxiety, you can pretty much control the sweating that is produced.

Well alright, it’s not as simple as that, but by learning to use deep breathing in a stressful situation you will calm the mind down. This will in turn calm the body down and cool it a bit, thereby allowing your, ‘sweat session’ to be reduced.

Just by taking some calm, deep breaths when the going gets tough will not only distract you slightly (as you will need to keep some attention on the breathing and actually feel it enter and exit your body) but it also has a somewhat meditative effect on your brain. And the result is that you calm your nerves along the process, allowing you to react more productively and effectively at the situation at hand.

But if deep breathing is simply something you cannot do, you can try airing your arms and hands. This itself will help cool the body down, and will help the sweating to be reduced, as you begin to cool the body down.

You can also try wearing clothes that breath. This will help cool the body, and, as a result, reduce the sweat, by reducing external body heat. If you are out an about, you can try jogging, which is an excellent stress-relieving tool, as jogging promotes the release of Endorphins, which help sooth the mind.

Jogging also helps reduce future sweating by tiring the muscles, thereby reducing the amount of energy produced that can cause sweating. Of course, jogging causes sweating by itself, so it is best done if you haven’t got an anxious event to attend to. But once you have had a good jog and cooled down, it will help reduce the onset of future sweating due to future anxiety.

And of course, don’t be scared of the anticipation of sweating, if this is what is worrying you. Try to relax if another bout of sweating takes place. Being nervous if you are going to sweat or not can increase your anxiety levels, which in turn increases the risk of sweating. Easier said than done, right, but try to find a way to relax and keep your mind focused on something positive, or try to be in the present moment, as this will help with your anxiety.

Sweating can be debilitating for people who have to endure it, but as you can see, there are ways you can help yourself when the sweating begins. Ultimately, the trick is to control the anxiety beforehand, before the anxiety controls you.