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    Sensory relaxation exercises

     

    Relaxation Exercises One of the best forms of relaxation using the mind is imagination. With using imagination relaxation exercises you will not only become more relaxed but also have clearer thoughts. Before starting the relaxation exercises, find a some where you won't be disturbed for 20 minutes or so. Sit in a nice comfortable chair or lay down in a comfortable place and close your eyes. At the start of the relaxation exercise, begin by taking several deep, calm and relaxing breaths. In through your mouth and out through your nose. Try not to expand your chest but instead allow your belly to gently rise and fall. After doing this for a few minutes and you feel you are more relax than you were when you first started, start the relaxation exercises. Begin with your visualisation. Imagine yourself outside in the fresh air, on a deserted beach, in a quiet woods or alone away from busy places. Enjoying the solitude you now have. Whilst doing the relaxation exercises look around you. Is there anything you can imagine that should be there like grass or flowers. Are there any other things there. Now imagine you pick something up. Notice the weight of it. Gently caress it noticing if it is wet or dry, soft or hard etc. Notice how it feels in your hand. If it is a flower, bring the flower to your nose and imagine the smell of the sweet fragrance. Bring the flower to your ear and wave it. Hear the sound it makes as the flower moves through the air. Use these relaxation exercises methods. Now imagine taking a walk and finding other wonderful things. With your imagination use all of your senses. * Sight * Sound * Smell * Taste * Touch Practice focusing on one sense at a time. Finishing the exercise After about 20 minutes or so, imagine sitting down and gently opening your eyes. When sitting up do so in a relaxed manner. Any sudden movements will activate an increase in your bioelectricity and chemistry from its calm state. Moving calmly and relaxed will prolong this pleasant tranquil feeling. After doing the relaxation exercises, not only will you relax more, your seeing will become clearer, your listening ability will become fine tuned, your sense of smell and taste will increase and things you touch will have more feeling. For more information please visit relaxation. worldwideweb-articles/ You are welcome to use this article on your website or ezine as long as this link is somewhere on the page.

         
    Seven things you can do to reduce your stress

     

    : Our world is awash with a wave tension that seems to infect every single one of us. Have you driven down the street lately, only to find someone abusing you because you are not doing 30 kilometers over the speed limit? Have you been cursed by a beggar because you have not given them a cigarette? Have you been robbed lately, simply because the person robbing you wanted your LCD projector? Have you parked your car in the local supermarket car park only to find that someone has pushed a trolley down the side of your car? Did the boss come in this morning and yell at you because he did not get enough sleep last night? Has a customer rung you and called you all the names under the sun simply because you did not respond to an email within 5 minutes of sending it? Answer Yes to any of those? Well my answer is yes to every single one of those questions and that was my day yesterday. Whether you like it or not the world is not a fair place and it many cases it is not a nice one either and it seems to be getting worse. Why? Simply put, our lives are getting faster and we are not learning how to cope with it. Nobody teaches us how to deal with the stresses and strains of our daily life. We simply plunder through the issues on a day to day basis. I have read probably hundreds of thousands of books on all manner of topics but the few that stand out and I consistently go back to are the teachings of the Dalai Lama. I will be honest, I am not a Buddhist, I am a Christian but many of his simple teachings are things even us Christians should learn. In one of his books and I have seen many journalists over the years ask the same question, he is asked "How do we solve the great atrocities and wars we have in our society today?

    " His answer to me is quite staggerring, he simply replies "I do not know." One of the things he goes onto say, is that there is no simple answer to this question. Most of the major wars simply occur because of one consequence that lead to another and then to another until it compounds into a situation where no one is in control and there are no answers to the problems in front of us and no one really knows why it started in the first place. How can it happen? Let us take an example … Let us imagine you are driving down the road and somebody cuts in front of you and causes you to break suddenly. What is your reaction? Well there could be many… one response could be that you simply under your breath say, "What a fool" and continue driving. Let us expand on the days events a little more … Let us say you just lost your job and you were stressed about loosing your house, what would your response be now? You might speed up and get in front of them and then do the same to them as they did to you (An eye for an eye), you might then have a major accident because they ran into the back of your car. One of the people in the car might be killed. What happens if a family member of the deceased then decides retribution is in order for the death of the family member and kills one of your own. What will you do? A little meladramatic I will admit but this is how wars begin. One thing leads to another and another until things get out of control but it can all be stopped by simply controlling how you feel. By removing the stress in your life or at the very least controlling it, you will be in a situation where you can control your reaction to a situation that maybe devastating. So I want to outline seven things you can do to help reduce the stress in your life … 1. Exercise for 30 minutes Every Day Exercising 30 minutes a day is one of the best things you can do to help relax. It helps you to keep fit and a fit person is obviously a happy one. It also helps to pump the blood around your body and whilst you are doing exercises chemicals are being released from your brain to help the way you feel. 2. Listen to Relaxation Music Listening to the right type of music is really important when you are trying to reduce stress and find your inner peace. Some music when listened to, whilst stressed, can in fact heighten your stress levels. One type of music, which research has shown to help reduce stress is Baroque music. This music is written so that there is only 60 beats per minute and funny enough that is what our heart rate should be. The baroque music has been found to increase the alpha waves in your left and right sides of your brain which help improve your learning ability, creativity and calmness. Many corporate trainers are now turning to baroque music during memory training sessions to help their students improve their comprehension and their memory. 3. Meditate for 20 minutes In The Morning and Evening Meditation is a great way to help relieve your stress. When done correctly it should release you from your mind and allow it to focus on peace. Meditation when you first start our can be a little tricky and it honestly does take some time to learn. There are many great articles on how to meditate, but you can easily start off by simply sitting in the corner, closing your eyes and listening to music like the Baroque music. Some meditation masters will also encourage you to listen to natural sounds during meditation and even recommend the use of incense during the meditation process to help break the stress in your body. 4. Limit Alcohol and Coffee Consumption Alcohol and Coffee are both great sources of stress as they increase the heart rate and make us more susceptible to stressful situations. Limiting the amount of alcohol and coffee you drink each day will certainly be a good start to reducing your stress. However, note one thing, unless you are an alcoholic, removing alcohol from your life totally may not be the best advice and you really need to talk to your doctor. Research in the scientific community tends to lead towards the belief that one to two glasses of alcohol like a red or white wine is in fact a healthy choice but you should always check with your doctor. Plus, we can not destroy the Australian Wine Industry as I too like a good red. Also watch out for Caffeine high soft drinks. Just like coffee, caffeine high drinks can make you more vulnerable to stress because it gives you that buzz in your body and accelerates your heart rate. 5. Dink a Minimum of Eight Glasses of Water A Day Without water, we human beings are nothing and it is one of the most precious resources we have on our planet. To maintain your health, most medical practioners will recommend a minimum of eight glasses of water a day and I should note - PLAIN WATER. One research program I recently read said that drinking a cup of coffee did not count as a glass of water. In fact their recommendation was for every one cup of coffee, you should be drinking two glasses of water.

    You will be amazed that as you become more hydrated, the less stressed you become. A great show to watch is Survivor. This show is about people deserted on a remote location that have to survive for so many days to win a million dollars. You will notice in these shows that people who do not hydrate themselves correctly seem to become more stressed as they go. It is worth a watch next time it is on. 6. Schedule Breaks During Your Day Work is one of the most stressful environments you can be in, except for the stay at home moms (My hat goes off to them). One of the biggest mistakes people make in their working career is to fail to schedule breaks into your day. There is absolutely no business on the planet that requires you to work 24 hours a day non-stop. If fact, if you do not schedule yourself at least one 1 hour break every day, research shows that you are more likely to end up having health issues over a prolonged period of time. Remember, life is extremely ridiculously short. Do not waste it all on work, get out and enjoy your day regardless of where you are and make sure you schedule a number of breaks during the day, even if it is just to go outside for 5 minutes for a cup of coffee. That sort of break will at least help you to get some fresh air, clear your mind and get you ready for the coming on-slaught. 7. Limit Email Replies to just 60 minutes A Day The email phenomenon that we know today, is born from our own desires to be in control. The email juggernaut today has gotten so out of control that some people simply spend all day trying to respond to emails which is utterly crazy. My recommendation to all my students is to develop an office policy which says that you are only required to respond to emails for 60 minutes a day. I know this seems amazing, but in the thousands on thousands of people I work with every year, nobody has a job yet where more than 60 minutes of emailing is required per day. Oh and by the way, if you sit next to a person in an office, simply pop your head around the corner and ask them a question, DO NOT SEND AN EMAIL. Stress is a real killer in our society and I have seen many friends of mine suffer major health complications because they allowed the stress of their lives to overwhelm them and in some cases it has shortened their lives. Whilst there are many things we can all do to reduce stress, if you implement these 7 items it will go along way to ensuring you live a long and happy life. Just to finish off, let me quickly outline the seven things you can do to reduce stress - 1. Exercise for 30 minutes Every Day 2. Listen to Relaxation Music 3. Meditate for 20 minutes In The Morning and Evening 4. Limit Alcohol and Coffee Consumption 5. Dink a Minimum of Eight Glasses of Water A Day 6. Schedule Breaks During Your Day 7. Limit Email Replies to just 60 minutes A Day

         
    Shopping stress reducer

     

    Shopping …shopping…and shopping again. Everybody is busy nowadays preparing gifts for their loves one for Christmas present. It seems the word “SALE” which is installed everywhere inside the store has became magnet for shoppers to come. Probably shoppers will always crazy with the SALE items. Don’t get it wrong! Not only people come to stores to look for “SALE” but also to release stress. Shopping has been a good therapy for some women who suffered depression, either at home, office or having problem with partner. After shopping, those who were unhappy becomes happier and their pulse-rate and blood pressure getting normal. That’s why some therapies suggested depressed women to go shopping to boosts their ego and creates adrenaline essential for feel-good sensations. To do this therapy, one must have limitation. It doesn’t mean you can spend as much money as possible because this is only a glimpse of happiness. You still have to face your long term condition. To help you having a good and relax shopping, here are five shopping tips in the mall that will prevent you from disappointment feeling: - When you entered the mall, pray or say to yourself that you want to buy good items with good price based on your financial capability. - Don’t get panic when you see “SALE “sign. Take a deep breath to have a relax feeling so you don’t feel you want to buy all those items. - Walking to get stuffs or window shopping from one store to another is good for calorie burning. You doing an exercise without you noticed. - If your main purpose is to reduce stress, you can just look around the mall and enjoy the environment. - Self-restraint is needed. Buy things you need only, so I`m sure you won’t regret with what you have bought. So, happy and healthy shopping guys!

         
    Should you confide in your friends about your panic attacks

     

    Imagine sitting in the gymnasium at your child’s school while you’re having a full-blown panic attack. There are people all around you and if you get up to leave the gym everyone will be staring at you. Your heart is racing a million miles a minute. Your face and body are drenched in sweat from heat to toe like you’ve just run a marathon. What a nightmare! Unfortunately, I don’t have to imagine this because I lived it. This happened to me in the spring of 2005 and was the worst panic attack I’d ever experienced. I felt utterly humiliated as other parents that I knew sat beside me and wondered what the heck was wrong with me. To me the only thing I could do at that moment was lie, so I told other parents that I was having trouble with hormones and hot flashes. I felt sure I couldn’t admit that I was having a panic attack because these people would think I was “crazy”. My child went to school with their children, who would sometimes come over to my home. There was no way I could admit the truth. The only two people to whom I ever confessed my panic attack problem were my sister and my best friend. That holds true to this day, even eight months after I found a cure for my panic attacks and no longer struggle with this issue. However, the stigma is still there. What is it about anxiety disorders or panic attacks that make people afraid to speak out about them? Anxiety sufferers are afraid that they’ll be seen as weak or that people will look at them differently. It’s ironic that when people have a physical illness such as kidney problems that they have no problem discussing it with others. But when you bring a problem that can be viewed as a “mental illness” into the picture, people shut up like clams. I’m not personally convinced that anxiety disorders can be classified as a mental illness as the problem has less to do with brain activity and more to do with the nervous system. The “fight or flight” mechanism is usually out of whack in anxiety patients and needs to be re-set so that the body can produce normal physical reactions to trigger events. So are you in denial about your panic attacks? How many people are you going to lie to before you finally get help for this problem? I don’t recommend confiding to your inner circle of friends unless you’re absolutely positive that you’ll get the support you deserve. I can’t imagine anything worse than not being taken seriously about this issue. However, you might be surprised at the response you get if you share your secret. You may discover a new ally in your panic attack problem. For example I was surprised to learn that my best friend struggled with panic attacks as well after I finally confided in her about mine. It was very comforting to me to be able to discuss this problem with someone without feeling like I would be viewed as unstable. Panic attacks are just that: a problem. It’s not a disease and you don’t have a mental illness. Panic attacks affect millions of people from all walks of life. You are not alone. Do some research online and you’ll find user groups and online information waiting to be discovered. If you don’t want to open up to someone in person you may find an online friend that is struggling with the same condition. So don’t give up. There is a cure for you. Take the first step so you can find it.

         
    Sidestepping a bad day through distraction

     

    : When life becomes a bit too much to handle and I’m in need of some time out I use a simple technique, that of distraction; and for me at least, this works a treat. When I do distraction, what I’m actually doing is breaking a pattern of my behavior. What this technique doesn’t include is shopping, telephoning or emailing friends because that’s what I would normally do during my working week. I’ve listed several suggestions below that I’ve used in the past. Some have been joyful experiences and some worse than the reason why I needed a distraction in the first place. As you read each one, write down in order of preference beginning with the suggestion that interests you most (however remotely), to the last which should be what interests you the least. From this list try out the suggestions that interest you the leastpare how you felt when you got out of bed to doing the least favored distraction. Humor is good, absurd humor (for me) is even better. Absurd humor works very well for me and I have often used it successfully to distract me from thinking about things that have the capacity to turn an average day into a really bad day. I remember the first time I did a public speaking gig in a large auditorium filled to capacity. Not naturally funny, it was suggested I open my speech with something witty. So I did. What did I hear? Crickets! I responded with “Well moving right along now…” Some may find experiences such as this uncomfortable; I found it hugely funny and still do. Moral of this story for me is to stop trying to be funny because I’m not – and I think that’s hugely funny in itself. To distract thoughts that have the potential to produce an unresourceful state, try one of the following suggested distractions (for men and women) … better yet, try all of them if you haven’t already: • Try out a new, intricate and complicated recipe – this will keep you going for awhile especially if you need to source obscure ingredients. • Start an embroidery project, one with lots of different colored embroidery cotton. • Read an autobiography – you may find their ‘real’ life experiences are much like ours, and sometimes worse! • Complete a 2,000 piece jigsaw puzzle of water scenes or the night sky. • Read the white or yellow telephone pages – this will keep you busy for days on end. • Choose a small area of garden and count the number of ants, and the species (apparently there are thousands), that run through in a four hour period. • Count how many tiles you have in the bathroom and kitchen, and then do the same thing backwards. • Start a knitting project. • Start a sand art project using either bottles or paper. • Paint your garden pots – better still watch paint dry! • Bake a cake. • Polish all your shoes and replace all shoe laces. By distracting your self before plunging fully into an unresourceful state, you may find that good things have the potential to come to pass. Your knitting or embroidery project could be a winner if entered in competitions, you could invite friends to share your newly baked cake or taste your intricate recipe, maybe you discover another species of ant, and your sand art project could just be the perfect gift for someone special. Michaela Scherr, Transformational Coach

         
    Simple ways to combat stress

     

    : We live in a fast paced society which seems to be becoming more hectic by the day. Every day we run into people who lose control and flip out. We, ourselves, do it on occasion. There's no way to change the world around us so we have to try to control our inner world. We have to take care of our own mind, body and soul. Here's a few very simple things that can make a big difference: -take a walk every day - - limit caffeine and alcohol intake - - instead of watching television, read a book - - at dinner time, turn off the TV, radio, and phone - - when it's sunny out, get outside as much as possible - - avoid negative people as much as possible without being rude - - try different things once in a while(stay out of ruts)- It's not difficult to do these things but most of us won't unless reminded of them. So, put these tips on a little note somewhere visible and add a couple of your own ideas and keep adding to the list. It's been said and proven that you get more results when you put your goals in writing. Try this for a month and see what happens. conquer-stress. info

         
    Six simple stress busters for moms

     

    Are you stressed out? Could you use a break? If I gave you a nickel for every time you heard the word Moooommmmmyyyy - would you be rich? Well, we have all been there! With babies, toddlers and older children to care for along with cooking meals, paying bills, cleaning and playing taxi, finding time for yourself may seem impossible and when you do find a few quiet minutes, many of us are at a loss for what to do. Taking time out to recharge your batteries is just what you need. So, what's stopping you? Leave your chores behind, just for a little while, and give yourself permission to take a much needed time-out. Here are just a few of my favorite Stress-Busters: Put yourself in time out: Allow some alone time for yourself. Use this time to focus on you. Find a place in your home that you can go to and find privacy. You can ask your partner or a friend to take the family out for a few hours while you enjoy your alone time. Do nothing, sleep, read, watch a movie, and just enjoy your solitude. Talk to a friend: When you are feeling stressed, lean on a good friend. Sit down and enjoy a good conversation, a cup of coffee or a girls day out pampering yourself. Moms find great comfort, support and love in the company of close friends. Play: As adults, we sometimes forget the beneficial value of play. Play stimulates our imagination, encourages our creativity, boosts our energy, and best of all, it is fun. Try a game of tennis, a game of cards online or perhaps invite some friends over for an evening of adult board games. Meditate: Meditation has been proven to reduce your blood pressure, and helps to dramatically reduce your stress level. Meditation and/or prayer will help you to keep in touch with your spiritual side. Meditation is a very effective method of relaxation. To meditate, quiet your mind and allow yourself to focus on one thing, such as your breath. Find a relaxed comfortable position where Try visualizing good health and peace as you inhale. While you are breathing out breathe out all of your stress. Set aside approximately 20 minutes for this exercise. Upon completion, you will see just how much more relaxed your mind and body is. Take a nap: Find a quiet, comfortable spot and take a nap. Even a short power nap can leave you feeling refreshed, renewed, and more focused. Studies have shown that people who spent 30 minutes each day napping had one third less heart disease than those who didn't nap. Eat: Not just anything but certain things. Studies show that certain foods can help reduce stress. Carbohydrates, will actually soothe you. Good sources of carbohydrates include rice, pasta, potatoes, breads, air-popped popcorn and low-calorie cookies. Experts suggest that the carbohydrates present in just one baked potato or a cup of spaghetti or white rice, is enough to relieve the anxiety of a stressful day.

         
    Six steps to unleashing the peace within

     

    : We live in a hectic and uncertain world, with violence and chaos surrounding us every minute of the day. We are getting busier and busier and being bombarded with commercialism and adverts from every angle. Just like many of us I have been looking for a way to break the constant information overload to help give my mind a chance to relax and after many years of studying and test trying the art of meditation by many of the great religions like Budhism I have found a simple six step formula that helps me to unleash the inner peace that really wishes to come out. Step 1 - Find a cool quiet place The first step in unleashing your inner peace is to find somewhere that will allow you to feel safe whilst meditating and undisturbed. Some of the sorts of places you might consider are sitting on the ground in the garden, near a river, or if you are like me and bound to the city, simply sitting in your lounge room will suffice. There are though a few key things that you must consider -

  • There should be little traffic noise There is Nothing worse than to just start meditating to hear the sound of the air brakes on a truck going off or an ambulance or police car going past.
  • Be Free From Distractions When you first start meditating you will find it maybe difficult to get started but with a little practice, and that is the fun part, you will find over time that you will get better at it but in the early stages a little distraction from your children or noise can make it very difficult.
  • You Must Feel Safe With todays society being the way that it is, you must have a sense of well being before starting your meditation. If you have a sense of insecurity you will find that it is very difficult to release your anxieties and most importantly your thoughts.
  • Be Comfortable Most meditation periods usually will last around 20 minutes. When you first start off you may find that it takes a good 10 minutes to get to a point of being relaxed so make sure that you sit on a comfortable surface before starting the meditation process. I am a great believer in sitting on the floor however if you find it difficult to sit upright for any period of time, simply sit against the wall. Doing this can also help you with your sense of feeling safe. If you find it more comfortable sitting in a chair, try your meditation that way. I do not recommend sitting on a couch simply because you run the risk that you may fall asleep and whilst that is great before going to bed, it is not recommended as the outcome to the meditation process. Step 2 - Use a Light Incense Depending on where you are, you may find that a light incense will help you break through the barriers when you first start meditating. If you are like me and are constantly on the rush and stressed, when you first stop you might find that it is really difficult to focus on your meditation because of the buzz running through your blood so using a light incense like lavendar can certainly help. You can purchase incense from any number of stores like chinese food stores, oriental food stores or even some of the mystics stores and there are certainly many places on the web where you can purchase a light incense. Be warned though that it is illegal in some countries to buy incense via mail order and more so only buy from a reputable dealer as you never know what you could be importing. Step 3 - Put some quiet music on The saying, "Music Soothes the Savage Beast" is never a more truer statement then when trying to find your inner world of peace. Playing some quiet music will certainly help soothe the buzz you have after a hard day but be very cautious on the type of music you choose. You need to ensure you choose music that will slow you down rather than increase your heart rate. Many meditation gurus will recommend music like flowing water, a rushing stream or the sounds of the great outdoors, which will all certainly be suitable for this process but what I find the most useful is music from the Baroque period. The music from this period has particular elements that make it suitable and more conjucent to helping you find that inner peace. Baroque music is built on 60 beats per minute, which funnily enough is the same as what our hearts should be doing. What some research has shown is that listening to music that has 60 beats per minute actually increases the alpha waves that cause calmness on both the left and right side of the brain. The outcome of this is that you will becom calm and relax, similar to if you whistled a tune. Research has also shown that this "alpha state" can help in your learning process, creativity and more importantly becoming more calm. Step 4 - Focus on Your Breathing. Breath In and Out Now that we have the elements we need to meditate, it is now time for you to try . My preferred way to sit when I meditate is to cross my legs and to place my hands on my knees with my open palms up. If you can not cross your legs simply sit with your legs layed out flat. If you are sitting in a chair, simply spread your leg apart a little and place your hands on your knees. The next step in the path towards peaces is to close your eyes and to breath in deeply and then slowly exhail the air. You need to consistently repeat this process but whilst you are doing this, there are a few important things to remember. When you first start to meditate you will find that as you relax, the things that bothered you during the day will start to resurface and come to the forefront of your mind and we need to stop this during your meditation period because if you do not, you can end up being more stressed then when you started. Whilst you are breathing, simply look into the depths of the darkness and clear you mind. If you are finding it difficult to let go, try this technique. Whilst breathing in slowly, concentrate in your minds eye on the number one and focus on the number as you exhail. Then as you take your second breath, change the number one to a number two and then focus on the number two and maintain that focus as you exhail. With each new breath, focus on the next number. However, if at any time your focus gets away from you and you start thinking about making dinner or what you are going to do tomorrow, then simply restart from the number one. You will find that after a while using this process will really help you to maintain that focus and start to bring out that inner peace a lot quicker. If you are having difficulty sleeping I find that using the counting process and the breathing process really helps a lot. Once again it does take time to master the technique but the more you practice the better you will get at it. Step 5 - Clear Your Mind Once you have mastered the process of breathing and getting into a relaxed state, the next stage is to clear your mind. This can take a little bit of work and will take a while to conquer but when you do conquer it, you will really no what inner peace is. To clear your mind, you will simply not think of anything but just exhist. The key to clearing your mind is to focus on the space around you (whilst your eyes are closed) without thinking about a thing. When you do this, an overwhelming sense of peace will come over your. You will find that the endorphins will give you a tingling feeling through out your body and you will be extremely calm. You will find as time goes on that you can in fact turn the tingling on at your own will but that comes with practice. Step 6 - Feel the Rush of Peace The Budhists talk of meditating to reach enlightenment and whilst it can take a life time or two to achieve that, I can certainly say that when you do get to that point where you have let go of your surroundings and you are at peace its certainly feels like a whole new world. At the very least, not being stressed and feeling that constant buzz caused by the pressures of our day-to-day lives, will certainly give you a new definition of normal. When you feel that your time for meditation is over, slowly allow your mind to start to think. You will find that its actually a lot easier than you think. Then slowly open your eyes and become more aware of your surroundings. Give yourself a good five minutes before you rush to get up but when you do, you should feel a sense of calm and peace around your body, mind and soul.

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    Social phobia social anxiety disorder

     

    Social phobia or social anxiety disorder is the constant fear of being criticized or evaluated by other people. People who suffer from social phobia are excessively self-conscious to the point where they feel that everyone around them is looking at them and judging them harshly. They become nervous, anxious and afraid of the world around them. For those with social phobia, everyday social situations like parties can become highly intimidating ordeals. The key to the problem is that people with social anxiety want to be liked. They want very much to be seen as witty, dynamic and sociable. They want to fit in. However their anxiety about not performing well in public is so strong that it tends to cripple their best efforts. They freeze when they meet new people, particularly if they want these people to like them, for instance because they feel attracted to them or because they look up to them. They are afraid that their anxiety will be noticeable and this fear causes the anxiety to grow and turn into a vicious cycle. Social anxiety usually develops early and without adequate treatment can be a chronic, unrelenting torturous condition. However, with suitable care, it is possible to overcome social phobia altogether. Social anxiety disorder is an illness that customarily runs a chronic course and is often associated with other psychiatric disorders. The duration of social anxiety disorder is frequently lifelong. Yet in these times, there is no need for it to be. Significant improvements in the quality of life are within the reach of nearly all sufferers. From a neurobiological point of view, low levels of neurotransmitters such as dopamine and serotomin are commonly associated with social anxiety. Research shows that people with social phobia are five times more likely to develop Parkinson’s disease in later life – Parkinson’s is caused by abnormally low levels of dopamine. From a pharmaceutical standpoint, drugs which boost levels of these neurotransmitters can provide very efficient treatment for social phobia. As for psychological treatment, among the most effective are CBT (Cognitive Behavioural Therapy) and CGBT (Cognitive Group Behavioural Therapy). In supportive environments, social phobics can learn to address their fears and can steadily overcome them. With the help of a therapist, they can develop strategies for coping and find a more constructive way of viewing their fears. The advantage of group therapy is that they can meet and interact with fellow sufferers, which will help them to realise that they are not facing their problems alone.

         
    Some effective solutions for managing stress

     

    It is important to realize the not all stress is bad for you. Some stress can make life interesting, and it can push you to achieve your goals. Because we cannot escape every commitment, instead of trying to eliminate stress from our lives completely, it is important to learn to control stress. Every person has a different type of level of stress in his or her life. Therefore, there is no one solution for dealing with stress. For example, a person who flourishes on constant change would suffer from tremendous boredom and stress in a job that is dull, while an individual that avoids change would be filled with anxiety and stress in a really dynamic position. It is believed that a lot of illnesses are immediately tied to stress. If you find that you are always sick or fatigued, or that you are always nervous, it is time to learn to cope with your stress. Stress management takes patience and practice. If you persist at it, you will master the art of effectively dealing with stress. First figure out what main things cause your stress. Is it your morning commute? Preparing for a public speaking engagement at work? Dealing with your kids after school? Most of these things are unavoidable, but still manageable. If your morning commute stresses you out, try leaving for work a few minutes earlier. If public speaking horrifies you, try consulting a psychologist to help you deal with your fears. If your kids drive you crazy, arrange organized activities that you can all enjoy together. It is important to understand what causes you stress, and think of ways that you can deal with them. It is then important to try to reduce your emotional reactions to your stressful situations. Stress can cause negative thoughts, and you will act accordingly. It might be better to try to think of stress as an opportunity for self-improvement. If you overreact to every situation, step back and assess each time you lash out, and think of ways to calmly cope. You might not be able to do anything about your stressors, but you can control how you react to them Also note your physical reactions to stress. Try to start deep breathing techniques in order to lower your heart rate. If your physical reactions to stress are severe, seek medical attention to avoid hypertension or heart problems. Sometimes the best way to avoid stress is by taking a time out in order to regroup and refresh. Another positive way to combat stress is to exercise. Try aerobic exercise and strength training. Those are powerful outlets for stress. Eat a healthy, well-balanced diet, and avoid a lot of caffeine. Try to get a full night’s sleep every night as well. Following these simple strategies will help you to cope with stress more than you know. Stress is part of life. You cannot avoid it. But, by engaging in effective management techniques, you can effectively deal with stress and become a stronger person for it.

         
    Stop stress now ten proven techniques

     

    There's no such thing as a stress-free life. We face challenges every day, and our bodies are designed to react automatically, equipping us to achieve more than we thought possible. But we were also designed to deal with stressful events quickly and then recuperate during a period of rest before facing the next threat. Many of the things that cause us stress today are not easily handled by fighting or fleeing. As a result, our bodies are trapped in a constant state of alert, and it's killing us. Stress management tips can be found everywhere, but which ones really do the trick? After compiling and comparing the favorite techniques of experts from around the world, a tally of the votes revealed the list that appears below: ten proven techniques guaranteed to stop stress. 10. Improve your diet. Eat more fruits and vegetables. By increasing your antioxidant intake, you'll also be fueling your immune system. Choose high-fiber carbohydrates like whole grains or sweet potatoes. The slower acting carbohydrates will help you relax without the sugar "crash." Cut down on caffeine and drink more water. 9. Get enough rest. Our bodies are designed to repair, recharge, and refresh while we sleep. Without enough sleep, our bodies can't keep up with the daily damage of stress. In fact, researchers have discovered that the amount of sleep we get predicts how long we'll live. 8. Put events in perspective. When you are being stressed by some event or situation, consider its true importance. Is it really a matter of life or death? How important will it be a month from now? Or even tomorrow? 7. Think positively. Think in terms of solutions, not problems. Evaluate each day by reviewing progress and accomplishments instead of difficulties and setbacks. It probably wasn't really the worst day of your life. 6. Take a time out. When you've been doing battle for a few hours, it's OK to call time out. Step away from whatever is getting to you. Give yourself a few minutes to take a deep breath, say a prayer, listen to music, or do nothing at all. The few minutes of work you give up will be more than compensated by the fresh perspective you get from your change of focus. 5. Exercise. Exercise prepares us for the battle with stress. It helps us look and feel better, increases our energy levels, and improves our general mood. Exercise enhances our self-esteem and confidence, and helps us think more clearly. A health club or home gym is not required. Just do something that's fun and gets you moving. 4. Simplify your life. Not everything in our life needs to be in our life. We all accumulate excess baggage. Simplify by clearing out the physical clutter. Give things you no longer need to people who could use them. Evaluate your everyday tasks and commitments, and delegate what you can. Keeping your life simple may mean saying no to some things so you can concentrate on what's valuable. 3. Do the stuff you hate first. Try to tackle your most difficult or stressful tasks early in the day. We are most resilient to stress after a good night's sleep. Hitting these tasks early puts the source of our stress behind us. Don't procrastinate and let tasks accumulate. Learn how to break big projects up into manageable bits and get started. 2. Do something that you love. Find something you love doing, something just for you, and do more of it. At least once a week spend some uninterrupted time doing something that makes you happy. Hike in the forest. Write a poem. Take up a hobby. Time spent doing something you love will refuel your sense of enjoyment and refresh your peace of mind. 1. And finally, the number one stress management technique: Laugh. There's no other way to say it: laughter really is the best medicine. Studies have confirmed that laughter actually changes our brain chemistry. It reduces the levels of at least four stress hormones. A good belly laugh produces the same cleansing effect as deep breathing exercises. Laughter strengthens our immune system and alters our perception of pain. Develop your sense of humor. Look for the humorous side of every situation. Think of ways to inject more humor into your day. Laugh! There are numerous ways to manage stress, but there's no one-size-fits-all solution. You need to discover what works best for you. These top ten techniques are a good place to start your quest for a happier, healthier and longer life.

         
    Stress relief tips for anger management children

     

    Families that deal with heavy loads of stress sometimes face problems from creating anger management children. In other words, parental conflicts and family dysfunction may lead to anger management children issues that require professional assistance. If you notice that your kids are lashing out with angry comments or withdrawing with sulky behavior, it may be time to make an appointment with a therapist for help with your anger management children. Types of Anger Management Children Kids are just as capable of rage as adults, although they may express it differently or to a variant degree. In a troubled home, kids may be upset by parental neglect, abandonment, busy schedules, or avoidance, to name a few. Anger management children require early diagnosis and special interventions or anger management training to help them cope and become adjusted to more normal emotional processing as quickly as possible. Anger management children may not even realize they are hurt and upset about family situations. They may have stuffed their feelings so far down inside that they cannot even recognize them anymore. These kids are just as surprised as everyone else when they suddenly snap, yelling, hitting, or fleeing a conflict-based situation at home or at school. When these behaviors occur, it is best to consult an anger management therapist who can provide a suitable intervention plan to help anger management children learn how to deal with frightening emotions. Helpful Tips for Dealing With Anger Management Children If your child has demonstrated problems with controlling his or her anger or attitude, you may want to consult an anger management specialist who can advise you about whether your child might benefit from counseling or group therapy. In addition, you may want to work closely with your child’s teacher to provide assistance in recognizing and avoiding triggers of your son or daughter’s rage. Anger management children may not even realize they are angry, so this will require diplomacy and discretion on both parents’ and teacher’s parts. Another way to help your child work through anger-provoking issues is to provide daily quality time for sharing thoughts, experiences, and moods in a quiet place where other family members will not intrude. Processing daily issues rather than waiting for them to build up and explode can help your child retain control of his or her temper. Anger management children sometimes act as though they don’t want your help, but inside, most are grateful. If you are a parent of anger management children, you may be unsure about where to find information or help. One way to find free useful information is by browsing the Internet. Check out sites like anger-management-information that can provide resources and support as you work through this challenging situation. You also can ask your child’s principal or school psychologist for referrals to anger management therapists who may be able to help your anger management children learn to deal with uncomfortable emotions in socially acceptable ways. Give your child plenty of hugs and be a good listener to learn more about his or her personal needs and concerns.

         
    Stress

     

    Defined simply, stress is the body’s reaction to a threat or challenge resulting from a situation (called a stressor) that can be either positive or negative. The body does not differentiate between psychological and physiological stress. Physical Symptoms: Physical changes when under stress may include tense muscles, pounding heart rate, cold or clammy hands, headache, sweating, and a feeling of butterflies in the stomach, dry mouth, stomach ache, heartburn, colds, fatigue, constipation, teeth grinding, skin rash and back pain. Mental and Behavioral Symptoms: Irritability, anxiety, apathy, nervousness, depression, hostility, forgetfulness, confusion, short temper, overeating, under-eating, overly emotional, excessive smoking/drinking and withdrawal from relationships. Other signs of stress include talking faster than normal, biting one’s nails, pacing, restlessness, hyperactivity, distractibility, and trembling. Under chronic stress the person will seem tired, restless, and feel out of control. How to get rid of Stress? Research has shown that best tension reliever is physical exercise. It is a great remedy for stress. No other thing comes near exercise in reducing stress. Exercise also helps you sleep by relaxing the tense muscles. Positive Benefits: 1. Exercise is a diversion that enables you to relax due to a change in environment or routine. It also serves as an outlet to dissipate emotions. 2. It improves blood flow to your brain, bringing additional sugars and oxygen that may be needed when you are thinking intensely. 3. When you think hard, the neurons of your brain function more intensely. As they do this, they can build up toxic waste products that can cause foggy thinking. By exercising you speed the flow of blood through your brain, moving these waste products faster. 4. Exercise can cause release of chemicals called endorphins into your blood stream. These give you a feeling of happiness and positively affect your overall sense of well being. 5. There is also good evidence that physically fit people have less extreme physiological responses when under pressure than those who are not. This means that fit people are more able to handle the long term effects of stress, without suffering ill health or burnout. In addition to a regular exercise program, you can incorporate these stress reducing exercises. 1. Do some gentle neck rolls to help get rid of the tension. Let your chin drop slowly forward. Slowly roll you head to you right shoulder, back, left shoulder and front. Now do the same in the opposite direction. Do it slowly and repeat 10 times. 2. Inhale 10 deep breaths. Fill your lungs full, hold and exhale slowly, ridding all the air. Repeat. The fresh dose of oxygen will also recharge your energy. 3. Lie on the floor or sit in a comfortable chair. With your hands at your side or on the chair arm, visualize each part of your body, beginning with you toes and moving up. Take your time and feel you body relax, bit by bit. 4. Sit on the edge of your chair, and lean forward, resting your chest on your knees with your hands and head hanging loosely. Slowly unroll you back, vertebra by vertebra, until you’re sitting up nice and straight. This is an excellent exercise for unknotting your back 5. Stand and stretch with you hands over you head. Swing down to touch your toes, bending your knees if you need to. Repeat 5 to 10 times. Now place your hands on your hips, with your legs apart. Bend forward until your chest is parallel. Turn your head and body slowly to the left, then right forward. Repeat five to 10 times.

         
    Stress can visualization help

     

    I am under stress right now. Please don't bother me. I am facing real bad stress at my work place. Please tell me what can be done? Our relationship is under great stress. Can we not try anything to reduce it? My kids put me under so much stress. I feel helpless. And so on. Stress is one of the most commonly used words. Let us try to understand how to fight it. And this article is timely as April is Stress awareness month. How is Stress defined? Pressure, strain, anxiety, worry etc. All those negative states that make living difficult are commonly termed as stress. Any time, when the locus of control goes beyond our capacity, we feel stressed. As far as we are in control, we are able to cope it, and as soon as we begin losing control, we experience stress. The worst part of stress is the common methods used to fight it. Smoking and alcohol are common stress busters. Even overeating for some of us is a stress buster. All these put more pressure on our mind and body and lead to diseases. What are the easy ways to beat stress? Would getting away from the stressful situation for some time help? Yes it can, and if we add an exercise of imagination where we imagine of someone else facing stress and visualizing his/her responses, that can give us many insights to our situation. Try this. Imagine that someone else is facing the situation of yours. Observe that person carefully. Read the mind of that person. Note the physical signs. Observe how she/he is reacting. Keep yourself totally uninvolved, though it is yourself you are thinking about. This exercise may give you some key insights to your reaction to stress. Now imagine of this person responding to the stressed person relaxingly. Watch the stress dissolving. Note how the person has suddenly begun looking in control. Do this few times when ever you face stress that may be overwhelming you. Visualization helps many of us. If you also get some help with such an exercise, you will beat stress in the initial stage itself and keep your control with yourself. A very good method of reducing stress is listening to peaceful music and reading motivational text messages. You can do that sitting right in front of your desktop with good screensavers and wallpapers of motivation, living, daily thoughts, success thoughts etc. Stress takes away control from us. When we get the control back, stress disappears. Control may be got back only by fighting the stress causing situation and finding solutions. That can be done only if we are confident and relaxed. Visualization helps us achieving that state. This is a simple exercise. Try it. Never take stress lightly. As soon as you find that stress is causing you more damage than you can cope up with, take professional help.

         
    Stress the silent killer. part 1

     

    Learn to recognise the signs before you end up in a crumpled heap! Stress - it’s part of life isn’t it? Stress is good! We subject ourselves to stress all the time, we need some stress, at work and in our daily lives. Without pressure and stress we would simply get nothing done, we wouldn’t achieve anything! Stress is a positive force when it invigorates your life and enables you to realise your dreams. So, the more, the better then? Well, think about it for a moment and be careful what you wish for. Just as we need oxygen in the air that we breathe to survive, pure oxygen will kill us. So it is with stress, we need some, but at what point does stress then becomes counter productive and a destructive force in our lives? How do YOU perceive stress? Do you need the “Buzz” of that last minute deadline? Do you get a “Rush” from the responsibilities of a high-pressure situation? Do you get a “High” by creating a situation that produces anger or fear? Do you say to your workmates “I thrive on stress”? Do you “live in fear” for your job? Do you “Worry” constantly about your abilities at work? Do you “Fear” competition at work? Do you “Change” behind the wheel of your car? Our physiological response to stress manifests itself in our bodies, by producing stimulants and other stress hormones, which act as mood altering devices, so we become much less conscious of pain, both physical and mental. We can set ourselves a dangerous precedent here, if we choose to ignore the signs that our bodies use to warn us that we are making ourselves vunerable to breakdown. Ignore this advice at your peril! A common symptom of stress is a persons lack of respect for and enjoyment of, eating. The stimulants and other stress hormones which makes us tired, irritable and angry, totally disrupts our digestive function. We also tend to make poor choices about eating when we’re stressed either through time constraints or a desire to eat comfort food. According to your disposition this will either cause a loss of appetite, depleting your body of vitamins, minerals and nutrients, leading to weight loss and poor health, or weight gain, through a diet of junk food eaten in a rush, leading to digestive disorders and other weight-related problems. Poor nutrition will further weaken your resistance to illness and allow other symptoms of stress to develop. It’s a downward spiral. Stress hormones are immensely powerful and have side effects that can quite literally kill you. Stress becomes a bad thing when it reaches a level beyond which you feel in control any longer, when you find yourself feeling tense, tired and uncomfortable. It’s not just the guy that seems most likely to drop dead from a stroke or a heart attack that’s at risk here. Stress hormones can contribute to ulcers and other severe gastro-intestinal problems, diabetes, high blood pressure and heart disease. These chemicals are also causal factors in a host of psychological problems such as depression and anxiety. It can also weaken the immune system, which makes you more susceptible to illness and affects the body’s ability to heal. Ask yourself - am I stressed or am I in denial? How much stress is too much stress? Well, we’re all unique, and everyone experiences stress differently. So how do we go about recognising the signs before it becomes a serious problem? First, check the following lists and be honest with yourself. If you start to exhibit some of these symptoms, they may be warning signs that your stress levels are becoming a cause for concern. Your body and your emotions are attempting to give you a “wake-up” call. Listen to what your body is telling you. - Upset stomach - Stomach pains - Loss of appetite - Severe headaches - Dizziness - Irritability - Nervous Tick or Blinking - Insomnia - Chronic fatigue - Pain in the neck and shoulders and back - Stiff neck and shoulders or back - Teeth Grinding - Poor focus and memory How you feel can indicate signs of stress too, look for the following: - Anxious - Depressed - Frustrated - Hustled - Overloaded - Pressured - Tense - Worried Identifying stress at the early stages makes it so much easier to treat. Good habits can be adopted to ensure that you have a good work/life balance and stress reduction becomes a manageable exercise. Learn to recognise the signs that stress is starting to build up and be prepared to act quickly on the problems causing this, because problems seem to grow in intensity if they are not dealt with. The relief will be instant and you’ll be glad that you did. It’s important to realise that you always have choices and learning how to properly manage stress will make you a happier person and really will improve your life. If we are honest with ourselves, we can recognise the signs that stress is reaching an abnormal level, but of course it’s different for everyone. The situation can become more serious when the sufferer is in denial of the obvious, when stress levels can then reach intolerable levels before the sufferer has a serious, sometimes catastrophic health crisis. Stress can cause serious illness and even if it doesn't go on to do that; it can make you thoroughly miserable in the meantime. This article isn't supposed to scare, but to make you aware and to inspire you to take preventative action before it’s too late. In Part 2 of this article we’ll look at stress reduction and explore lots of simple ideas that you can apply, which are sure-fire stress busters that will help you clear the clutter and return the sparkle to your mind.

         
     
         
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