The Top 7 Mistakes People Make About Meditation

Meditation is fast becoming popular, and more and more people are seeing the benefits of meditating. It is certainly a great tool to not only reduce an onset of a panic attack and long term anxiety, but also help you reconnect to your soul.

Here, we look at the top 7 mistakes people make when it comes to meditation. Be sure that you don't fall for these;-)

Thinking it is boring

The idea that we have to sit or lay still to quieten the mind, for the most parts, may seem like a boring thing to do. And that’s the issue right there. You are not doing anything at all, but being. Meditation is about stilling the mind (as much as possible) and to achieve a being'ness state of pure awareness.

And the reason is not only due to the numerous health benefits to the mind (and as a result, your body due to the mind-body connection) but also due to the lovely rush of relaxing, energizing feeling you get when you do meditate.

Have to be in the lotus position

This is a classic fear. I sometimes come across people who will not meditate, because they don't want to put their legs in that crossed position.

I don't blame them as it's not the easiest posture to maintain if you are not used to it. (I mean, great if you are into Yoga, but not so great if you are just starting out).

But here’s the thing…meditation can be done anywhere, in any (reasonable) position.

I frequently meditate laying in my bed, first thing in the morning, and even sitting in a cramped car. You don't need to sit up straight, if that is too uncomfortable for you.Whatever position works best for you, that is the position that you need to be in.

Not aloud to think

Another classic error in thinking about meditation, is the ability not to think. I hate to break this too you, but forcing yourself not too think is not only stress inducing, but that is also not how our mind works. Whatever you focus on expands, so by trying hard not too think, you are essentially fueling your mind to do just that…think.

Or to put it another way; if I said to you to never, ever, ever think of an apple, the chances are you are going to think of an apple. And that's fine by the way, this is how our mind works, good or bad.

The thing is to not care about it, which is why one of the best meditations out there is open ended meditation, which is the ability to simply observe your thoughts without judgment. This is a great way to becoming present.

Sounds too complicated

Another thing can be off putting is the idea of not knowing where to start. There are some many different types of meditations out there, and of course, people have an image of a certain Yoga position. All of this can seem very overwhelming and complicated.

The truth is anything but. Meditation can be as simple as just observing your breath while you are walking.

How easy is that?

Just this alone is a great way to becoming mindful, connect you to nature, and maintain peace. If you would prefer, you can lie down and watch your thoughts instead, like watching a TV program. Both would work great.

Have no interest in it

I was once speaking to my sister when she was driving me somewhere, and I was trying to explain the benefits of grounding yourself when you are around negative people. The subject of meditation, naturally, came up. To which she responded, ‘Why should I care?'.

It's a good question.

Why should we care about meditation…I mean, why actually bother at all?

Well, let's put it this way, there is a whole body of reasons that promotes meditation to be good for your mind and body, from increased cognitive function and improved memory, to improved cardiovascular health and a slowing down of aging.

Quite simply, we bother because meditation is not only good for you, but once you get good at it, it's free. You can use paid guided meditations, but ultimately, just walking somewhere is a great opportunity to meditate. That is why you should care;-)

Relying on guided meditation

Guided meditations can be great, don't get me wrong, and especially useful for someone who cannot control their imagination and their mind. But don't rely exclusively for it, just like you can't rely exclusively on your driving instructor after you passed the test of driving a car. You will need to experience meditating on your own, with no help what-soever.

And that is fine, by the way, as the one biggest drawback of guided meditation is that you are limited to the length of the practice.

When you do it solo, you can decide to stop when you want, and how you want. You have flexibility on your side.

On top of that, if you are not careful you may turn guided meditation into a sort of crutch which will obviously backfire, so it is useful to alternate being guided and solo meditation. Food for thought.

Don't have time

Some people lead the most busiest of lifes, because we are trained to be like that, yet all you need is a minimum of 5 minutes in the morning and 5 minutes at night. Doing this on a regular basis will allow you to feel the effect of meditation, enough (hopefully) to lengthen the practice.

Of course, if you don't even have 5 minutes to spare, one needs to really have a look at their life, and to re-prioritize their daily tasks. Your mind and body depends on this (and you won't complain if you look younger;-)

 

The 4 biggest mistakes that panic attack sufferers face, and how you can avoid them

Thousands of people suffer from panic attacks, due to pressures from family and work-life every month. The problem with this, is that only some sufferers seek the treatment that they need to recover from a potentially life-changing experience. As a result, many carry on through life, never really fulfilling living their lifes purpose and leading a miserable life.

Having suffered from panic attacks myself, I understand the true gravity of the situation. They are not easy to live with, and can be very detrimental to the living of your life. Below, I have listed 4 main reasons which I believe are the cause as to why some people never fully recover.

1. They don't know what a panic attack is

To recover from a panic attack, you need to fully recognize the symptoms. They include Dizziness, a feeling of terror, light-headiness, a racing heart, and de-personalisation (a feeling of being detached from your body) amongst others. Once you recognize these symptoms, you are better prepared to recognize the panic attack and learning to cope with it.

Think of it like driving a car. For you to drive successfully, you need to understand all of the tools in front of you (like the steering wheel, gears, brake pedal, etc.). Only then can you learn how to use them to your advantage.

2. They don't take it seriously enough

It does sound harsh, but some people actually don't take panic attacks seriously enough. To some, feeling dizzy, having a racing heart, and thinking you're going to pass out is just one experience that they think will never happen again. They don't realize that if untreated, panic attacks can flair up anywhere, at anytime.

Going back to the driving analogy, you wouldn't put a half-assed attempt into learning to drive a car (you'll be wasting both your money and your time!). You would make sure that you learn everything you need to learn, so that when you are on the road, you are not only comfortable, but also a safe driver.

That is why you need to take it seriously enough to get help immediately! If you don't fully diagnose the problem, you could end up creating coping strategies to avoid certain things in your life, like traveling down a particular route to get to work, or avoiding supermarkets in general. All because you're scared of having a panic attack.

3. They don't have a, ‘system' to follow

In order for you to recover from panic attacks, you need to have a proper system to follow. The problem with panic attacks, is that while the symptoms will never change, everybody is different and one treatment for one sufferer may not have the same effect on another sufferer.

For example, being mindful (the ability to be, ‘present') is actually a very good way to coping and reducing a panic attack. However, some people find that being mindful is a mind-fall job (forgive the bad pun;-). To some, learning to be, ‘present' is tough enough to begin with, not alone learning to do it when your mind is racing with terrifying thoughts.

Going back to driving the car, you wouldn't just turn the key and expect to drive away, would you? You would need to check your mirrors, make sure you are in the correct gear, before driving off.

That is where learning different strategies comes into play. In the above case, using a distraction method would be best suited to the sufferer concerned, as they would have a hard time in being, ‘present'.

4. They don't set a realistic time for recovery

Look, I know we are in a society that expects everything now, and while recovering from a panic attack is a simple process, it does take time.

You wouldn't hop into a car just after the first few lessons, and expect to pass your test and be road worthy, would you? Same with recovering from a panic attack. It takes time to actually master the simple techniques, so that when the going does get tough you can quickly employ them and recover in as shortish time as possible.

That is why I like Wale Oladipo's eBook, ‘The Essential Guide To Anxiety Panic Recovery‘. He doesn't pull any punches when it comes to describing what anxiety is, and how it can increase over time. Not only that, but he comes out with a pretty good analogy himself, describing your subconscious as a reservoir, which overflows (anxiety condition) when it gets full (negative emotion).

I really liked his analogy, because in my opinion it describes anxiety at it best. You have to be really wary of any negative thoughts and feelings that you entertain and the more techniques you learn to cope with panic attacks, the easier it is to recover from them.

If you do want to follow a good system, I do personally recommend Wale Oladipo's, ‘The Essential Guide To Anxiety Panic Recovery‘. It's a short eBook (under 60 pages) which gives you good practical tips on recovering from not only panic attacks, but also loneliness and defeating negative thinking (which are crucial in recovering from long-term panic.).

When I read his eBook, I began to understand how important mindfulness really was, and now I implement it as much as possible. By doing this, I am also re-wiring my subconscious, so I can think slight differently in situations that can cause me stress, which could ultimately lead onto a panic attack.

Click here to more information.

 

Mindfulness While Doing Your Job: My Experiment

Everybody knows the benefits of mindfulness meditation.

From improved concentration, to even the ability to age slowly to restoration of peace of mind. And we can take this into the workplace, so we can be more productive with our tasks and be more happier in what we are doing.

What I'm saying is that being mindful has numerous benefits and if you can take this into the workplace, a place when you can get stressed very easily, your chances of panic attack recovery increases dramatically.

Even in a workplace where you find the workload dull and boring, mindfulness can be a great way in keeping yourself from being distracted, and therefore stopping mistakes by distraction from creeping in.

By stopping yourself from being distracted, you are consistently producing a higher quality of work, which should keep you in favor of your job and should, thanks to the decreased effects of the Amygdala, keep you as stress free as possible.

You see, I was going to write an article about mindfulness while actually doing your job. But then I decided against it for numerous reasons.

The Dilemma

When you are mindful, you are essentially in the, ‘hear and now'.

That's fine, and we all need it to keep our stress levels at bay, stop panic attacks from flaring up, and ultimately have good peace of mind. The problem is in trying to be mindful enough to being present, yet still, ‘think' as part of our job.

This was the dilemma I faced fairly recently. Being mindful while being at the work place… how can you be mindful, yet think in order to do your job?

Do you try to be present in between the small jobs you are doing, i.e. every small minute you have of free time?

This could seem slightly arduous, that only a very strong disciplined mind can achieve. We need to find something a bit more practical and more realistic to obtain; something that you can get into a habit of…that is to say, practicing it until you can do it without giving it a thought.

So instead of writing about mindfulness in the workplace, I'm going to do a 7 day experiment.

Starting from today, I'm going to incorporate a certain technique into my day-to-day running of things, and see how it will affect my way of thinking, my general focus, and ultimately my beliefs (I'm thinking that if I'm, ‘present' as much as possible, surely this may indirectly affect what I believe in).

The Technique

In order for me to pull this off, I'm going to have to employ a famous mindfulness technique which is one that can be done using the tiniest of thinking power: Breathing.

I'm going to focus on my breathing, while trying to think about the task I am trying to achieve.

I have already done an earlier test on this, and found the results quite surprising; I found that although I could still think, I couldn't daydream as easily as I could (I used to be a heavy fantasizer in days gone by).

And while my thoughts were quite clear, I found that I felt more at peace than when I was thinking fully.

The Drawback

Of course with any experiment, there will be some problems.

The first one I anticipate is the fantasying. I am big into day dreaming. I know it isn't productive (i.e. it doesn't help with achieving your goals, unless you focus that daydreaming into visualization) but I do fantasize quite a bit while doing my chores. So I don’t expect myself to be focused on my breath as much as I would like to.

Also, this is also sleep dependent. Having insomnia means that unless you have a great nights sleep, experiments like these are usually meaningless.

That is, unless you feel generally refreshed to begin with, people with attentional problems (like myself) find it hard to concentrate alone, not alone be mindful.

I'm hoping that if I can keep being focused on my breath slightly, my thoughts (although slow) will be more focused so I can still achieve my goals in the quickest time possible, while retaining the internal willpower and inner peace of mind that we expect mindfulness to achieve.

Keep in tune for the results next week;-)

 

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;-)

 

3 Ways To Reduce Panic Using Heart Energy

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Heart energy is vastly underrated!

Did you know, that you can use heart energy to not only reduce anxiety but also influence the super-consious to bring about your desired outcome?

Did you also know, that repetitive use of heart energy can also allow you to slowly help heal yourself and even overcome some psychological issues as well?

I'm not just talking about being negative, but using heart energy to overcome depression, general anxiety, social anxiety, panic attacks and much more.

It's all very well using EFT, PS-TEC, mindfulness meditation, and even NLP, but if you don't add heart energy into the mix, you are essentially driving a Ferrari in 3rd gear with flat (ish) tires…

Yes, that is how good heart energy is! It it essentially the added lubricant which will not only help the rest of your other tactics to work, but work extremely well.

“But what is heart energy?”

It is essentially opening up your Heart Chakra (or balancing it out if you prefer), so that you feel a deep love and compassion flow from it.

This may not sound much, but considering that love always trumps over fear, you will be essentially calming yourself and your Amygdala down (the very thing that is causing the issue to begin with).

Using heart energy, you are able to be more relaxed (reducing stress and even OCD) which in turn will help you be more focused, so that you can think more clearly and have a more healthier and happier lifestyle.

So what has all this got to do with panic attacks, then?

Well, put it like this…

Heart energy will make recovery from panic attacks that little bit more quicker.

When you consciously start using heart energy on the deliberate basis, more love comes into your life (due to the fact that consciousness creates form, law of attraction, etc…).

This also means that you become more calmer and reduce your panic, which ultimately mean that you start to re-program your mind to think differently in stress-inducing situations.

So, what are the best ways of doing this then?

Well, there are 3 main ways which I use, which should yield the best result for you.

1 – ‘Touching your lover' technique.

Ok, the first one we will look at is the one which I first started with.

The technique is actually pretty simple.

All you do is to close your eyes, take a few deep breaths so you go within, and then to visualize hugging somebody that you absolutely adore. Somebody who will really love and admire.

When you do this, notice the feelings of warmth and compassion feel your heart area and how it slow floods your very being.

This is your heart energy!

Feels good, doesn't it;-)

Try to be in this loving state for about 5-10 mins, so you get used to the feeling of unconditional love. If you want to be really clever, try to tap with a finger of your choice (such as your wedding finger) a few times to create an association.

When you open your eyes to come out of this altered state, tapping with the finger before should be able to, ‘activate' the feeling of love.

But if you want to, just simply pretend and fantasize you are hugging that same person as you go about your day.

2 – ‘The Naughty One' technique

I've called it the, ‘naughty one' for a reason, as it involved self pleasure and sexual imagery.

But it's not to be dismissed either, as when you get into a habit of it (especially you people with a high sex drive), it can be a great way of activating your Heart Chakra and can even help you prolong an orgasm.

Again, pretty simple: Begin to massage your pleasure area, and as you become increasingly aroused, using just the power of your mind, let the sexual imagery rise up your spine.

As you keep doing this, two things will happen: you'll prolong the sexual feelings without ejaculation (semen control for guys is an absolute must!) and you'll also open up your Heart Chakra.

Two for the price of one!

If you can get really good at it (and if you’ve got a really good imagination), next time you see a pretty picture (over 18 years old, of course!), try to move the lustful feelings without even touching your-self, into your Heart area.

After a while, you should feel more calmer and more relaxed.

3 – ‘The people' technique.

I've saved the best one 'till last, as not only does it help reduce a panic attack (especially if you suffer from a form of social anxiety), but it also helps promote the oneness with the multi-verse as well. Bear with me as I try to explain…

Basically, what you are going to do is to use other people and objects to open your Heart Chakra without actually fantasying.

Sounds mad, but stay with me here…

Next time you are in a social situation or standing in a queue, try to see the people as extensions of your EGO.

You might need to pretend first (that's fine), but try to see your EGO extending beyond your body, and involving other people as well.

Try to include other objects for better results, and you'll find that love will start to poor from your heart.

These three techniques I personally use, and have yielded great results.

Adding heart energy to your array of weaponry against ongoing panic is a surefire way to success in recovering from a panic disorder.

And you may never know, you may even have a great life as well;-)

 

Panic attacks in the workplace and 6 ways to cope with it

I'll never forget the time when I had panic attacks in work.

It wasn't sudden, but a build up of over a few years. One minute I would be fine talking to customers on the phone, the next minute I would be getting very hot under the collar, very clammy, and really panicky at saying the wrong word that could trigger a customer to start getting irate.

I hated it.

It's funny that you can look back at these things years ago and sort off smile…but back then, it wasn't funny. It was deadly serious. But I didn't know what it was.

I sort of knew about panic attacks and extreme stress, but I had no idea of what a burnout was. I was in my mid twenties for crying out loud. Life wasn't meant to be like this. But it was, especially for me. This was my life, and I was supposed to just accept it, not complain about it, deal with it and move on!

So that was it…for a period of about 2 1/2 years, I was constantly clammy, constantly rubbing my hands, constantly sipping water to trying to comfort myself; wandering whether the next customer was going to be nice or mean and wandering why I was panicky, feeling light headed and felt like I was going to pass out. I had know idea that I was able to use little techniques to eliminate a panic, and I certainly had no idea that I could use mindfulness to overcome those feelings of dread. For me, panic attacks at work was a way of life.

I even tried some Bach’s flower remedies to try to relax myself, but even that didn't always work (although sometimes it did). I will say, looking back at it now, that I made the situation 10 times harder than it needed to be.

I should've gotten my sleep, yet at the time, 5 1/2 hours was luxury

I should've used mindfulness meditation, but at the time, I was more into Qi meditation than mindfulness…not a bad meditation to be fair, but it's not going to do much to reduce the effects of an over-stimulated Amygdala.

Panic attacks and anxiety in the workplace is responsible for over $37 billion of the mental health bill, which pretty much means (that at the risk of sounding harsh), if you are not able to cope with and eventually eliminate your condition, not only is it sucking the life and soul out of you, it is also part of the problem that is costing billions.

Yet most of us understand the symptoms of excessive anxiety in the workplace: they range from being unable to focus, to sleep deprivation (including insomnia), from panic attacks to worrying excessively to the point of paranoia, plus much more.

So how do we improve our coping skills so we don't feel our soul being sucked away from our life, and are therefore able to at least enjoy the aspects of the job that we find simple to do?

1 – Practice mindfulness throughout the day

Doing this alone will help reduce your anxiety in a very short space of time and will reduce the onset of a panic attack. Just taking a few minutes when the going gets tough is all that is required to restore a mental clarity and resume focus, so your main work doesn't suffer.

You can achieve being present in various ways, but one of the easiest I have found is to widen your peripheral vision. This alone will help you reduce the mental chit-chatter and will restore a peaceful mind.

2 – Take exercise during break times

Maybe a short walk or even walking your car, whatever it takes to get you outside. This will help, ‘walk off' the anxiety and will allow you to slowly relax, and take your mind of the anxiety or panic attack. Practicing mindfulness while doing this is a great way of getting better at being mindful.

3 -Meditate during your lunchtime

If you can do it, meditating in the privacy of your own car during the lunch break is a good way of reducing the anxiety and help reduce the onset of a future panic attack. I used to do a form of Chakra meditation, where I would visualize a spinning colored flower, the color dependent upon the Chakra that I would like to open and balance, but any kind of meditation should work for you, as long as you can get into a relaxed sitting position in your car.

4 – Practice deep breathing

Doing this will help calm yourself down and will also help reduce a current panic attack. It will also give you a clarity of mind that will help reduce the onset of any future intense anxiety.

Just by taking a minute to breath gently but deeply should allow the current anxiety to slowly subside. If you wish, take a deep belly breath via you nose, hold for 4 seconds, and then slowly release through your mouth. Doing this for a minute will help calm your nerves down.

5 – Get your sleep/power-nap

Getting your sleep is vital for reducing future panic attacks, but admittedly it can be a viscous circle. You can be that stressed at work, that getting your required 7-8 hours can be a huge task. If you find that you cannot switch off when going to bed, and end up getting a poor nights sleep, trying looking into supplements to help you relax, or try Bach Flower remedies.

For the immediate short term, trying getting a power-nap during your break times. Just 10-15 minutes of a nap is enough to keep your energy levels up, and will allow you to have some mental focus back.

6 – Open up your Heart Chakra

I put this one last, because of its spiritualistic nature, but what you can do if you feel panic coming on is to see people as extensions of yourself. I know this may sound weird, but it does strangely open up your Heart Chakra, so you can feel a deep compassion swell and fill your heart.

This has a nice soothing effect, and will even help reduce a future panic episode. Using the combination of opening up your Heart Chakra while being present can be a very powerful duo in combating anxiety attacks and restoring peace of mind.

Try the above and let me know how it goes on. Suffering from panic attacks in the workplace, when you're trying to enjoy life and do work, is not only a terrible thing for a sufferer to go through, it's also a waste of a precious life. By doing the above exercises, you can be sure that a recovery isn't too far away.

 

Panic attacks, mindfulness, and 3 ways to achieve it!

If you suffer from anxiety or panic attacks, chances are that you would have heard about incorporate mindfulness mediation into your coping strategies tool set. But why is that, since mindfulness is about the direction of your attention, and feelings of anxiety and intense panic is emotional?

To answer this question, lets look at the general design of a panic attack.

Panic attacks are caused by your amygdala, the part of your brain which regulates emotions, going haywire causing you to release a huge rush of adrenaline causing the infamous, ‘fight-or-flight' response. Simply put, having a panic attack is basically being scared that you want to run away.

When you are having a panic attack, your heart rate increases, you can get clammy/sweaty, you feel weak at the knees, feel light headed, and so on (arguably, similar to that when you're a running away!).

Your amygdala responds to threats, real or imaginary, and is the key in reducing and eliminating the panic attacks. In order for us to reduce and eliminate an anxiety attack, we need to do something that effectively stops (or at least, nullify) the amygdala, enough for our adrenaline to stop rushing around in our bloodstream.

The easiest, free, quickest way of nullifying your amygdala is to use a tactic which has been scientifically proven to reduce the amygdala, and that is using mindfulness meditation.

Being mindful is all about being fully present, hear and now

It is about stopping the seemingly endless amount of inner self talk and chit chatter, and being attentive to the present moment. Many philosophers and spiritualists have often regarded the present moment as the doorway to your intuition, and also living a greater, healthier and happier lifestyle and it's easy to see why.

If you consider the fact that being attentive to the present moment helps reduce the effects of your amygdala, you become less fearful, which not only insinuates a greater range of possibilities in living the best life you can, but due to the mind-body connection, should help you become more empowered and more healthier by default.

And not only that but mindfulness also helps the memory and cognition of your brain as well, so not only do you reduce your anxiety but also increases your connection to your soul, as well as getting more smarter and more focused…

Three for the price of one!

So, how do you get mindful to begin with, and what are the inevitable pitfuls that will come your way when using this technique?

There are 3 ways that I tend to use. One involves your peripheral vision, one involves breathing, and one involves being attentive to your body.

1 – Peripheral vision is using the outside wider form your vision, which allows you to make use of the rods in your eyes, the ones responsible for movement, large objects and organization of the spatial scene.

By gazing and trying to fit the whole of your vision into one big huge picture of focus, you will be able to quieten to the mind chatter down and become more present. Just 5 minutes of doing this while walking is enough for you to feel the benefits within a week.

2 – Breathing involves watching your breath, and focusing your attention to your breathing entering and exiting your lungs. By watching your breath, you are re-directing focus and attention away from your panic attack. By focusing on your breath, this will help quieten your inner chatter and will help you become more present.

3 – Being attentive to your body, and by this I mean being able to focus and even feel your body. If you are attentive and great at sensing things, and if you can get good at it, you can even begin to sense your inner energy body and feel (slightly) the life energy or Qi in your body. This takes a bit of practice, so don't be put off if you don't feel the Qi straight away.

Again, by focusing on your body and being attentive to your muscles, your organs and your legs, you will reduce your mind chatter. This will reduce your Amygdalas response, and you will become more mindful. This is a great exercise to do if you know you will be walking for about a few minutes, and have no-one to talk to in the meantime.

But what are the pitfuls of using these techniques?

It's one thing to be present, but it's another thing to stay there. One thing that I continuously find is that once you become mindful, it is much more difficult to stay being mindful when people are present. You start judging, daydreaming, thoughts about the rest of your day come into your head…all of this stops you from being present.

The easiest way to overcome this, is to try to see people as extensions of your self. I know this may sound silly, but this not only helps keep as much, ‘presence' as possible, but it also does another thing: helps open up your heart chakra so you feel compassion and, ‘oneness'.

Try it and let me know how you get on. Ask any panic attack recover about mindfulness, and they will tell you that they use it as one of their tools for recovery. They can't be wrong;-)

 

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;-)

 

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.