Dog Anxiety - How to Deal With It

Dog Anxiety - How to Deal With It

by: Brigitte Smith

Anxiety in dogs can be caused by any number of things - illness, travel, thunderstorms, death in the family, separation, or they may develop unexplained phobic or neurotic behaviour, or barking or other antisocial behaviour.

If you can identify the cause of the anxiety, then the best solution to the problem is to remove the cause.

This is not always possible, though. If your dog is experiencing separation anxiety every time you leave the house, and you work full time outside the home, you've got a problem! I suppose you could give up work and stay home with your dog, but sometimes we need to be a little realistic!

For this particular problem there are a number of things you can do to alleviate your dog's anxiety when you leave - many people have found that playing soothing music while they're out works wonders.

Mozart? - that certainly used to calm my hyperactive son down a little, so Mozart would be my personal first choice, but there are many soothing classical and new age, or even some light rock or jazz music might work - try out whatever you have in your CD collection for starters.

Another wonderful idea I read about recently is making a tape recording of your own voice and playing that on a continuous play while you're gone.

And there are certain homeopathic and herbal remedies which really do calm your dog. So those may well assist with your dog's separation anxiety.

But what about dogs who are afraid of loud noises - my dog Kara has an irrational fear of thunderstorms, and fear of fireworks, and, well, actually, she's scared of just about any loud noises. Many dogs are like this.

One New Year's Eve when I was away, Kara dug her way under the house and escaped (due to being terrified of the fireworks which were going off). My neighbours had to pick her up from the pound the following morning. Apparently the dog catchers are out in force on New Year's Eve because they round up many dogs and impound them! A nice little revenue booster for the local authorities. From memory it cost about $100 to get her back.

Anyway, I've found that peppermint oil applied to the pads of her paws has some calming effect. And a natural stress remedy also works very nicely.

Some years ago, before I became interested in natural remedies for dogs - actually it was following the fireworks incident - Kara became quite determined to continue escaping, for some reason. Once she realised she could get out, she just kept on trying. She was even destroying part of my house in her determination to try to get through the thick wooden boards I had put up to prevent further escapes. So I took her to the vet, as I was at a complete loss to know what to do with her. She was prescribed an anti-anxiety medication. This made Kara quite dopey, and seemed to take some of her personality away somehow. In other words, I suppose she appeared drugged. I didn't like it at all.

Now I know that there are much more pleasant, all natural anxiety treatments for dogs, which have no nasty side effects. And they really do work just as well.

(c) 2005, Brigitte Smith, Healthy Happy Dogs

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How To Stop A Panic Attack

How To Stop A Panic Attack

by: Jamie Clarkson

What are panic attacks and panic disorder?

A panic attack is a sudden, unpleasant and debilitating experience in which the sufferer often feels as if he or she is dying. One very noticeable panic attack symptom is what feels like a rapid heartbeat, as if the heart is going to explode. Panic attack symptoms include:

- fear of dying

- shallow and/or rapid breathing

- sweating, shaking, trembling

- severe anxiety

- fear of a heart attack

- feeling out of control

- hot flashes or chills

- fear of going crazy

- nausea

- visual disturbances

- dizziness or feeling faint

- numbness or tingling of extremeties

- feeling as if the walls are closing in

Recurring panic attacks are a symptom of panic disorder, which affects one in 75 people. The symptoms for panic disorder are the same as for an individual panic attack, except that the sufferer experiences panic attacks on a more regular basis. Panic disorder symptoms include the fear of having another panic attack, a fear that in itself could bring on a panic attack. Panic disorder in turn can lead to "situational avoidance," which means that the sufferers feel compelled to avoid every place or situation in which a previous panic attack has occurred, to the point where they may not even leave their houses. Panic disorder that proceeds to this point of phobia can be very serious and disruptive to a normal life.

What is the cause of a panic attack?

Panic attacks have a variety of causes, some physical, some mental and some emotional. Some individuals may have a genetic predisposition to panic attacks, while gender also plays a role, as women are more prone to panic attacks than men. Sometimes hidden allergies or sensitivities to food, drink or other chemical such as a drug or pollutant can trigger a panic attack, while at other times memories or trauma can push the panic button. Alcohol and drug use can be both causes and effects of panic attacks and panic disorder. Some people suffer panic disorder as a side effect of post-traumatic stress disorder that involves some very serious and disturbing experiences, while everyday chores and events, such as having a child or getting married, can also trigger panic attacks. Driving is a fairly common source of debilitating panic attacks.

How can you prevent or stop panic attacks?

There are various forms of medication that can be taken either during an acute panic attack to ease its symptoms or regularly in treating panic disorder. Recurring panic disorder requires a more long-term strategy, as several of these medications are highly addictive and not beneficial to the health over the long run. Many methods have been tried, from meditation and visualization to nutrition and breathing, with varying results. One of the more effective methods was developed by panic expert Joe Barry, author of "Panic Away." This method requires the sufferer to actually "welcome" the panic attack, saying, "Bring it on!" In conjunction with medication, nutrition and other methods and strategies, this technique may be very effective in preventing or stopping a panic attack.

With the proper diagnosis and treatment, you can control, stop, prevent or overcome panic attacks and panic disorder, and lead a normal, happy life.

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How Parents Can Beat School Anxiety In Teens

How Parents Can Beat School Anxiety In Teens

by: Jason Rickard

Anxiety is such a gripping reality not only to people who are stressed out in the workplace, but it is something that teenagers also experience a great deal. School anxiety can even cause slight depression among teens. One major cause of anxiety in teens is comes from school. The different environment and the diverse people can cause a lot of pressure on a student. Add these up with tedious schoolwork and hectic curriculum activities; one can really say that school can cause a lot of severe anxiety.

Social exclusion is a serious issue among teens. This is also one cause of school anxiety. Having someone to talk to is very crucial during this stage. This is where parents should play an important role. Anxious teenagers need a lot of cheering up and someone to boost their morale; no other person can do this but their parents.

It is important that parents acknowledge the presence of anxiety in their children. They need to talk to them and try to understand the cause of their anxiety. Never underestimate their problem, even if it means just getting something done for a science project.

Always encourage your kids to make friends at school. This way, if parents are unable to be there in case they need them then their friends can lend a listening ear. Trust kids judgment in choosing their own set of friends.

Parents have the tendency to take matters in their own hands. If you feel that your kid is in an anxiety causing situation, allow them to work things out themselves. If things go over the line, for instance a teacher overloading students with impossible work loads, then that is the time to take needed action.

Don’t add to the pressure your kids have about school, this can cause them added anxiety. Never judge them outright because of their worries and let them know that you always have your shoulders for them to cry on. Having enough patience and understanding would definitely help you cope up with your kid’s anxiety. Teaching them the values of will power and confidence would eventually help beat anxiety themselves

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Mindfulness and Depression: Things Are Looking Up

Mindfulness and Depression: Things Are Looking Up

by: Maya Talisman Frost

From yoga studios to cancer clinics, from preschools to college campuses, mindfulness is quite the buzz. Law schools are offering courses in mindfulness as a tool to help in mediation, and business consultants are pouncing on mindfulness as the latest surefire path to better client relationships and higher sales figures.

I find all this interest in mindfulness quite thrilling. It's fun to see people looking at ways to pay attention at work as well as at play.

Of course, most of the approaches focus squarely on meditation and its role in providing clarity in a variety of settings. The higher the stakes, the more it seems that meditation is considered the only right path to mindfulness, and the most dire circumstances seem to encourage the most brow-furrowing effort. It would appear that serious problems require serious solutions.

I beg to differ.

Sometimes the lightest approach is the one that lifts those who are in the deepest pit of despair. Those suffering from severe depression have the most to gain from mindfulness, and there is no reason to believe that meditation is the only way to get there.

There's tremendous power in levity, and because I'm an evangelist (evangelista?) when it comes to playing with mindfulness, it's not too surprising that people assume I shy away from anything too deep.

Au contraire.

Mindfulness saves lives. I've seen it happen again and again. I offer it, lovingly and lightly, on a silver platter to those who are facing the toughest fight of their lives--finding a reason to live.

Mindfulness is a tool for living that provides what I affectionately refer to as the "p-word"--perspective. Without meditating, without once mentioning the Buddha, without ever coming across as a counselor or coach (I'm neither), it's possible to encourage those who are suffering to step back and see even the most desperate plight as a temporary, useful period prior to enormous growth.

There's something freeing about staring death in the face. Our natural tendency is to tiptoe around those who are suffering, but when you can't even imagine ever smiling again, there's nothing more welcome than a nearly-pee-your-pants belly laugh.

If you're sitting at the bottom of a well, another weight around your neck isn't going to help. You need to look up, to feel light, to rise up and climb out of your dark hole. When you've lost all hope, laughter lifts you up and mindfulness helps you see your way to the top.

Seems like a perfect combination to me.

I love the fact that mindfulness-based techniques have been developed to help those suffering from anxiety and depression. I only wish they incorporated a healthy dollop of humor at a time when it is sorely needed and remarkably healing.

Finding hilarity in your failed suicide attempt? Now that's a sure sign of climbing out of that well. I've held hands and laughed with others during their "I'm such a loser I can't even kill myself right!" talks. With humor, warmth, and gentle guidance, we can use mindfulness to plant the seed of gratitude that grows into joy.

In the face of despair, mindfulness and laughter are a breath of fresh air.

Breathe deeply.

www.MySecretConfessionSpace.com 

The Act Of Being Politically Correct Has Gone From The Sublime To The Ridiculous

The Act Of Being Politically Correct Has Gone From The Sublime To The Ridiculous

by: David G. Hallstrom, Sr.

There was a time that being politically correct meant speaking and acting in a considerate manner to others. Now it means speaking and acting in a manner acceptable to the Hollywood and politically left wing Elite who have appointed themselves as the arbitrators of what is proper and what is not proper.

For instance Christmas is a legal holiday and was made a legal holiday in order to celebrate the birth of Christ. It is now, however, politically incorrect to say Merry Christmas because you might insult non Christians and atheists. We are told that the correct greeting is now Happy Holidays. Department and other stores that make most of their money selling Christmas gifts now advertise Holiday gifts, wish us Happy Hoildays and play Holiday music that does not mention Christmas, Christ or God. God forbid they should insult anyone and lose a sale. It doesn't matter that they are insulting Christians, because Christians, by nature of their beliefs, are forgiving. Teachers are teaching young students to say Happy Holidays because many teachers now believe that it is politically incorrect to bring religion into school and that it is okay to deny God but it is not okay to irritate atheists.

A janitor is now a custodial engineer and a garbage hauler is now a sanitation engineer even though neither has an engineering degree. An American Indian is now called a Native American. A person who is deaf is now hearing impaired. A blind person is now visually impaired. A handicapped person is now physically impaired. A fat person is now called weight challenged or weight impaired (I am fat but I am not challenged nor impaired and I resent the use of those words. I don't mind being called fat, after all, it's the truth, but I do mind being told that I am less than others because I'm fat.). A pet is now called an animal friend. A person who is slow to learn is now mentally challenged. Orientals are now Asians. Anno Domini (AD) is now Common Era (CE). A prison is now a House Of Corrections. An illegal alien is now an undocumented immigrant or an undocumented worker. Terrorists are now called insurgents even though the definition of an insurgent is a rebel and a rebel does not usually kill innocent people. Punks and deliquents are now called environmentally challenged youths. People are no longer laid off, they are now downsized. Merry Christmas is now Happy Holidays. Happy Thanksgiving is now Happy Turkey Day. Even Valentines day is now being called Friends Day.

Don't say "under God" when saying the Pledge of Allegiance, because you might make an atheist uncomfortable and then the atheist might sue.

It's funny when Whoopi Goldberg, Barbra Streisand, Jay Leno, David Letterman and others insult President Bush and call him stupid, but it's not funny if you make fun of Whoopi Goldberg. The fact that President Bush is the elected leader of this country and that when they insult him they are insulting the Office Of The President and thereby insulting this country, doesn't seem to matter. The fact that their insults are read and heard by people in other countries who use the insults as fodder to justify their dislike of us, doesn't matter. The only thing that matters is that they don't like President Bush and they hope that if they insult him enough, people will start believing that the insults are true facts and not just jokes.

Drug addicts are victims not criminals, even though they broke the law by using illegal drugs and even though they are aiding drug pushers by giving them money, because many of the Elite also use illegal drugs and they don't consider themselves to be criminals.

Don't call God a him, because certain women will be angered. The fact that no one has ever actually seen God and the fact that no one really knows if God is a he, she or it, doesn't matter. The fact that Christ is alledged to have said that God was his Father, doesn't matter. All that matters is that certain celebrities and activists don't like to hear God called a he and since they don't like it they feel insulted.

It's not only okay, it's comical, to lump all Priests together and label them pedophiles like Jay Leno does, but don't you dare say a teacher might be incompetent. If you do, a teacher's union will jump down your throat. It doesn't matter that the vast majority of Priests are kind, caring and honorable men or that a large percentage of teachers can't teach their way out of a paper bag. All that matters is that Priests won't fight back so it's okay to lump the good ones with the bad ones and make fun of them.

We are no longer Americans, we are now African-Americans, Mexican-Americans, Hispanic-Americans, Asian-Americans, Italian-Americans and a whole bunch of other -Americans. How can we hope to remain 'one country, under god or not under god, indivisible' if we are already dividing ourselves by ethnicity and prior nationality. I am solely an American. My ethnicity or the nationality of my ancestors does not effect my being an American. I can be proud of my ancestry without hyphenating my Americanism. My wife was born and raised in Mexico. She says that she is an American of Mexican decent. She is proud of her Mexican heritage but since she is now an American citizen she answers to American or American of Mexican decent not Mexican-American. And what is with this African-American bit. According to most biblical scholars and most scientists, the human race started out in Africa. If that's true, then all of us are decended from people who lived in Africa and all of us could be called African-American. Additionaly, what do you call a person, of African decent, who lives permanently in this country but is a French citizen and not a citizen of this country. You can't call him an African-American as he is not an American. Do you call him an African-Frenchman or do you call him an African-Frenchmen who resides in America? You can't call him a Black because no one is actually black. What if he is dark brown or light brown, do you call him a Brown. I am called white but in actuality no one is white and some so called whites are darker than some so called blacks. Why do we need to use color or ethnicity in order to tag people. I can see using complection, ie: pale, dark brown, olive, etc. as a person's description, but I can't see using it as part of their identity.

Political correctness is fine to a point, but like anything else, take it too far and it becomes ridiculous. We have taken it too far and it is now ridiculous. Stop listening to the Hollywood elite and start thinking for yourself. Don't be stupid. Oh; I apologize, should I have said don't be mentally impaired? Be kind, be polite and have empathy for others. Don't, however, let others tell you what to think and say.

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Creeping Someone Out 101 (Part One Of Two)

Creeping Someone Out 101 (Part One Of Two)

by: Scot McKay

Have you ever been out on a date and things were just a little, well…off? There was just some "vibe" in the air that was decidedly causing you to be having no fun whatsoever. I think you know exactly what I mean. Maybe you just couldn't quite put a finger on just what it was that was making you uncomfortable, but you had a feeling your instincts just couldn't be lying to you. THEN…it happened…either your date said something or did something that just broke things wide open. And you couldn't wait to get OUT. What happened?

You had the classic case of the "heebie-jeebies", that's what. This factor is a major cause of bad dates everywhere and any discussion thereof promises to be way too complex to fit in a single newsletter. As such, this is the first in a two-part series.

So how do we define being "creeped out" anyway? Check this out:

hee‧bie-jee‧bies - [hee-bee-jee-beez] –noun (used with a plural verb ) Slang. A condition of extreme nervousness caused by fear, worry, strain, etc.; the jitters; the willies (usually prec. by the): "Just thinking about ghosts gives me the heebie-jeebies." [Origin: 1905–10, American; rhyming compound coined by W. De Beck (1890–1942), American comic-strip cartoonist]

I don't care if the term was coined by a comic-strip cartoonist, it's not funny. When the above happens, YOU my friend have been CREEPED OUT.

Gnarly.

It's bad enough to have been "creeped out" on a date or two in your life. What's even worse is if you happen to have been the one who is DOING the creeping. Have you ever thought of that?

I think everyone fully realizes when he or she is being creeped out. But who genuinely realizes when they are the ones who are coming off as creepy? Unfortunately, my guess is almost nobody.

So how do you get a handle on this? Well, if you have been going on a lot of first dates that don't turn in to second dates this topic is worth a hard look. If you are going on a lot of first dates that seem to start well and somewhere take a turn for the worse mid-stream this topic is worth an even harder look. And this holds true no matter what gender you are. Yes ladies-guys can and do get fully creeped out also.

There are a "dirty dozen" factors that have a very high probability of giving your date the "willies". Today, let's cover the first half:

1) Space Invaders

Standard procedure here is, of course, eighteen inches of space between you and a stranger. On a first date situation you absolutely, positively want to honor that. There is nothing creepier than someone who is getting way too close too quickly. When seated at a restaurant or a movie (which I hope all who are reading are sensible enough to avoid on a first date), be sure not to crowd the space there either, generally speaking.

Oh yes, and avoid invading space for the rest of the date also until you are sure there is chemistry. Then start with hand holding, please.

2) Touchy-feelies

This factor, although similar to the first, is decidedly different. Recently I was asked about how to greet a person you are meeting for the first time on a first date. My recommendation is not to push for a hug, while remembering that handshakes on dates are lame also. Guys, if a woman offers a handshake when you first meet her, do us all a favor and either tease her for it or grab the hand and lift it to your mouth, kissing the back of your own hand instead. Anything but a handshake.

To be honest, nobody ever said you had to touch someone as soon as you meet him or her, although you wouldn't know this given the number of men in particular who want to grab women's hands and not let go, hug them, rub shoulders and all sorts of other invariably creepy things. Perhaps the concept of not having to touch someone upon meeting them will be tremendously freeing for you.

Guys, wanting to touch and/or hold onto women you barely know is a bad idea all the time. I've even known men who meet a woman, take her hand and proceed to play with her fingers and what not during the entire (brief) time he is talking to her. Wow. Creepy.

3) Eccentricities

You know, it's true that individualism is a good thing. Most of us like someone who isn't generic. That makes this point a particularly difficult one to convey effectively. Yet, I'm going to try. Essentially, if you are wearing, saying or doing something that almost nobody else does, the chances are good that you are creeping dates out. If this applies to you and you aren't getting any dates at all, so much more so the probability.

For example, some women wear black nail polish. That's individualistic. Almost no men do, especially if they are dressed normally otherwise. That would be creepy. See what I mean? In case you don't, here's another example. Some people use the word "famously" instead of "fantastically". It's actually somewhat unusual for a woman to do so, maybe saying, "You and I are going to get along famously." I actually find that usage of the word endearing. Now if she punctuated every sentence with "famously", that would be creepy.

4) Disgusting Habits

One time a woman told me that she gave a date her business card at dinner and he proceeded to clean his fingernails with it while they were talking. Gross.

There are an endless supply of examples here, most of which would be self-explanatory. But here are some ideas anyway. Don't spit while a date. Ever. Especially at your date. Say it, don't spray it, okay? Please wash your hands after going to the lavatory. Don't pick at the back of your pants or your crotch (guys especially). If you haven't ever studied table manners, chances are yours need work. Get a book and learn.

And for heaven's sake, use a Kleenex.

5) Strange Nervous Habits

Fidgets, funny laughs, rubbing hands, etc. all classify as such. Most nervous habits are as individual as the person performing them, but they invariably make the other person equally nervous. So stop it. Not only are weird nervous idiosyncrasies creepy, they convey an utter lack of confidence.

That's a tough "double whammy" to overcome when trying to attract someone, right? Pay particular attention to the "vibrating leg" thing that often happens when seated. You know, when you just have to bounce your leg up and down for no reason. Stop that.

6) Fishy-eyed Stares

OK, here it is. Yes, "eye-contact" is a good thing when showing someone you are interested. Please, however, be sure to actually look away sometimes. And do us all a favor and BLINK, finally, will you? This point holds true whether you are on a date or in any social setting, actually. One time while I was still working in the IT world, I was at a business meeting of about 15 or 20 people all seated around a big table. I looked over at one point and my boss was giving me the glazed-over fisheye treatment. I'm not sure if he was just so bored he had simply lapsed into Neverland or what, but the impact on me was significant enough that I still remember it. Eeesh.

So there are a half-dozen sure-fire ways to creep out your date (or anyone, for that matter). Note that the six we discussed today are tied to actions and/or appearance. Next time, we'll hit a half-dozen points related to the words you use.

Copyright 2006 X & Y Communications

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5 Simple Ways To Overcome Shyness

5 Simple Ways To Overcome Shyness

by: Peter Murphy

Even the most confident people have situations that cause them to be shy. Even famous personalities and very successful business people experience shyness at times. (if only they knew the best ways to overcome shyness)

Shyness is nothing to be ashamed of and you can overcome it when you learn the right way to go about it. The problem is that you have not been exposed to accurate, proven ways to deal with shyness.

Shyness can be defined as having difficulty creating a rapport with other people. For many people, shyness can mean having a hard time thinking of things to say in a social setting.

For others it can include physical symptoms of apprehension. For most people, it involves a combination of the two. Social behaviors that come easily to the average person such as smiling, making conversation, maintaining eye contact, and a relaxed posture are extremely difficult for the shy person to achieve.

Making friends and attending social functions may seem like a nightmare to a shy person. No one wants to stand in the corner alone, but a shy person may lack the ability to approach new people.

You can learn how to overcome shyness and build confidence by developing new habits and social skills. Shy people may have to exert a large amount of effort in order to start a conversation or attend a party. Determination is a key factor in learning how to overcome shyness.

5 Ways To Overcome Shyness:

1. Some of the components of shyness are lack of self-confidence and anxiety around others, difficulty carrying on a conversation, and a lack of knowledge about the expected behavior in social situations.

Shy people can be very intimidated by people in general. Learning how to overcome shyness may seem like an insurmountable task, but help is available to you through several sources.

2. You must first determine why you are shy. There are always underlying reasons for the way a person reacts in certain situations.

Next, try behaving in a confident manner in private and practice until you begin to see results in public. Walk confidently and speak firmly and soon you'll find yourself behaving the same confident way in social settings.

As ridiculous as it may seem, forcing yourself to act as if you are not shy can be very helpful in learning how to overcome shyness altogether.

3. One way to boost your self-confidence is to always look your best. Looking great makes you feel great and does wonders for your self-esteem.

Reduce your fear of rejection by always imagining the worst outcome possible in every social situation. Then if the outcome is less traumatic than you imagine, you won't dwell on the rejection near as much. Observing strangers and acquaintances and how they relate to others can be a great tool in learning how to overcome shyness.

4. If you are having difficulty overcoming shyness, join clubs or go to events that interest you. It's a lot more comfortable to engage in conversations with those who have common interests.

The initial conversation will be much easier since you'll already have a topic of conversation that interests you both.

5. If you do not have the confidence to approach someone new, then smile and try to be approachable. Most people are receptive to a smile and a friendly face.

You could also consider taking someone that you are comfortable with along to lessen your anxiety. Shy people are extremely reluctant to take the risk of approaching new people.

If you want to learn how to overcome shyness, you may have to make an effort to be outgoing initially, but soon your new habits will become natural and easy.

There are numerous resources available to you if you need help overcoming shyness. Professional advice and tips on how to overcome shyness can be very beneficial if you are having difficulty taking that first step.

www.MySecretConfessionSpace.com 

Stress And Anxiety

Stress And Anxiety

by: Steve Gillman

Stress and anxiety put people in the hospital every day. It may not be common to go to the doctor to say "I think I have stress," but the National Institutes of Health say that 80% of illnesses are caused by stress, directly or indirectly.

Powerful hormones, including adrenalin, are released into your blood when you're stressed and anxious. They cause a rise in blood pressure, a faster heart and breathing rate, and faster conversion of glycogen into glucose. These are all good things if you need to escape a charging grizzly bear. Unfortunately, when these effects are prolonged, as they often are in modern life, the immune system is depressed, and the body suffers other negative changes.

Some of the common negative effects of prolonged stress include fatigue, pain in the muscles and joints, depression, anxiety, headache, mental confusion, and irritability. These stress reactions cause your body to use too much energy, which can eventuaLLY result in physical and mental weakness.

Stress And Anxiety Relief

At Stanford University, an analysis of 146 meditation studies was done. The conclusion was that meditation was not only beneficial at the time of practice, but that it significantly reduced anxiety as a character trait. Most of the studies focused on transcendental meditation, but it's probable most methods have similar results. (Reported in the Journal of Clinical Psychology 45: 957974, 1989.)

In other words, meditation really can help you defend yourself against stress and anxiety. Deeper meditation probably has the most beneficial effects, but what if you're short on time, or uncertain about learning to meditate? No worries. There are two simple techniques you can learn in a few minutes, and start using today.

First, there is a breathing meditation. It starts with just closing your eyes, and letting the tension drain from your muscles. Then let go of your thoughts, as much as you can, and breath deeply through your nose, paying attention to your breath. When thoughts and sensations arise, acknowledge them and return your attention to your breath as it goes in and out. That's it. Just do this for five or ten minutes.

The second technique is a mindfulness meditation. When you are feeeling stress and anxiety, stop whatever you're doing, and take three deep breaths. Then watch your mind until you identify what is bothering you. Maybe you're worried about something? There could be a letter you need to write, or your neck could be sore. Try to identify every little irritation.

Then do something with these stressors. Make a call that's on your mind, take an aspirin, put things on tomorrow's list. Maybe the best you can do is recognise that there's nothing you can do right now - so do that. Take care of each irritation, so you can let it go. Your anxiety will diminish immediately.

Practice, and you'll get better at finding what's just below the surface of consciousness, bothering you. Once you address these things, close your eyes, take three deep breaths, and you'll feel more relaxed and able to think clearly. Try it now. It's a powerful way to reduce your stress and anxiety.

www.MySecretConfessionSpace.com 

Insomnia - Three Ways To Get A Peaceful Sleep

Insomnia - Three Ways To Get A Peaceful Night's Sleep

by: Jim Brackin

Everyone has the occasional bad night’s sleep. But if the odd sleepless night is replaced by regular sleeplessness then you may be experiencing a form of insomnia.

Insomnia is a common problem as highlighted by a recent Which? report that suggested in the United Kingdom "Up to one in four people report difficulty sleeping at least three times a week, and the problem is more common in older people." In the United States it’s estimated that $2.4 billion is spent a year on insomnia prescriptions and remedies. Non-prescription remedies sales including sales of melatonin top hundreds of millions of dollars annually.

The five most common symptoms associated with insomnia are;

1. Difficulty falling asleep.

2. Frequently waking up during the night.

3. Difficulty returning to sleep.

4. Waking up too early in the morning.

5. Un-refreshing sleep.

The amount of sleep needed varies from person to person. It’s an individual thing. As we age, it’s usual to sleep less. This is partly because of the decrease in the natural hormone, melatonin which regulates the body's circadian rhythms. It’s the circadian rhythms which in turn regulate sleep patterns. It is not unusual for sleep patterns to be temporarily affected by sudden changes in weight or as a result of negative emotions such as anxiety, depression, stress, tension or even jet lag. Insomnia is rarely a physical problem typically it is caused by a psychological issue. So, if you solve the psychological issue and you’ll find that the insomnia will disappear.

How to beat insomnia.

First, consider diagnosing and treating any underlying medical or psychological problems that may be contributing to the insomnia. By removing the root cause of the problem, it’s likely that sleep patterns will naturally return to normal.

Second, identify behaviours that may prompt or worsen insomnia. Be aware of any bad habits, take some action to stop or reduce them. Known behaviours that can cause insomnia are a large caffeine intake, drinking alcohol before bedtime or smoking.

Third, use behavioural therapies and techniques to improve sleep. Successful and popular therapies to beat insomnia include; relaxation therapy that provides psychological ‘anchors’ or sleep triggers; sleep suggestion audios that using binaural sounds and positive suggestions to induce a natural state of relaxation; and re-framing to eliminate the negative emotions that cause the insomnia.

Whatever you do to beat insomnia, take some form of positive action. Don’t just hope that the problem will go away. After all what have you got to lose other than another sleepless night?

 

Dealing With Anxiety & Panic Attacks

Dealing With Anxiety & Panic Attacks

by: Matt Shupe

Defined as a period of intense distress or fear, an anxiety or panic attack typically surfaces quickly and may last for 20 to 30 minutes. Most commonly, however, they only last for several minutes unless the occurrence was very traumatic for the sufferer. Common symptoms of an anxiety and/or panic attack include a shortness of breath, rapid heart palpitations, shaking, sweating, a feeling of nauseousness, dizziness and hyperventilation. The sufferer often feels as if they are choking or being smothered, which causes a gasping reflex.

Individuals who suffer from frequent or unprovoked anxiety and panic attacks may also be suffering from a panic disorder. Not only that, but individuals who suffer from these regularly are often victims of a phobia that ultimately cause the anxiety and panic attacks.

The first step to treating anxiety and panic attacks is to get the victim away from whatever it is that caused the onset. If the individual suffers from a phobia, remove them from the situation immediately. If it is an argument that caused the occurrence, the sufferer should leave the room or area in order to refrain from being further upset. Random anxiety and panic attacks that are caused by direct and obvious events are not usually worrisome. If they continue frequently or without cause, the patient may need medical intervention.

The medical treatments involved in aiding a patient who suffers from anxiety and panic attacks may include therapy sessions or behavioral studies. Medications can often be used, but it is recommended that individuals deal with their problems without becoming reliant on medication if at all possible. Natural treatments include keeping a daily journal or activities and emotions in order to allow the individual to release their feelings onto paper, breathing exercises and, in some cases, induced anxiety and panic attacks to help the sufferer learn to cope with their fear or emotion.

This article is to be used for informational purposes only. It should not be used in place of, in conjunction with or instead of professional medical advice regarding the diagnosis and/or treatment of anxiety and panic attacks. If you or someone you know suffers from these frequently or without cause, you should consult a physician in order to receive a proper diagnosis. At that time, the doctor will make a determination of which, if any, treatment method should be used in order to treat and prevent the occurrence. Individuals should not attempt to cure their anxiety and panic attacks without proper medical care.

 

Music And Depression

Music And Depression

by: Sintilia Miecevole

What is music? All sounds are comprised of sound waves. What distinguishes music from other sound waves is the manner in which the sound waves vibrate and decrease from loud to soft. Dropping a metal pan on the floor presents jarring, erratic vibrations. Striking a note on a piano chord presents a softer more uniform and smooth transition from loud to soft. Obviously, a musical note is going to be much more pleasant to the ear.

There’s an old adage about how “music sooths the savage beast.” Not only is this true, it is actually an understatement. Music plays such a profound part of our lives, that we will barely scratch the surface here, but let’s give it an overview.

All of us grew up with certain songs or instrumentals that strike a chord that reverberates through our entire being. For example, when I hear “A Summer Place,” it immediately carries me back to summer months in the fifties. The experience is so profound that I can remember the feel of the sun on my face, the smell of hot dogs cooked over an open fire and the laughter of friends and family.

There is a theory that certain notes or chords resonate with a vibration that is particularly harmonious to specific people. Have you ever heard a song that gave you “goose bumps?” If so, then you give validation to this theory. When this occurs, the music has a profound affect on the subconscious. Add intense emotion to the equation and you have one powerful, indelible, blueprint on your subconscious that will follow you the rest of your life.

For example, let’s say that you receive news of the death of a loved one while a specific piece of music is playing on the radio. That particular music may have a lasting impression. Years later, for no apparent reason, you may find yourself immediately thrown into a state of depression upon hearing that same tune. The same can be true of “positive” feelings as described in the story above.

The subliminal effect of music is a proven fact. How often do you find yourself humming a fragment of a tune that you can’t identify only to discover that it’s a new “commercial” message you heard on your television. The advertising industry pays huge amounts of money to conduct research into why and how music works on the subconscious mind. This is also the reason why you see the recent trend by large companies to reconstitute classics originally performed by some of the greats of stage and screen.

Just for fun, the next time you find yourself humming a tune, try and remember when, where and under what circumstances you heard it for the very first time. The exercise will probably help you to better understand how past events have shaped your musical preferences. And, I’ll wager that the next time you hear “A Summer Place,” you will remember reading this article.

Happy Listening!



 

5 Keys To Better Sleep

5 Keys to Better Sleep

by: Patricia Wagner

Do you have trouble getting a good night's sleep?

What you are about to read may make a huge difference to your future health! Being well rested is essential to our wellbeing and is a major key in living an energetic lifestyle.

Here are some of the benefits of a good night's sleep: - You will look and feel your best. - Relating to others will come easier with enough rest. - You'll be a safer driver and be less likely to fall asleep at the wheel. - More alertness and creativity on the job will be a major benefit. - You'll feel less stressed. - There'll be an increased ability to fight off illness. - You'll enjoy life more.

Here are some keys to getting a better night's sleep:

1. Set your body clock.

Choose a bedtime schedule by deciding how many hours of shut-eye you need and try to stick with it. That's because we are all creatures of habit.

Try not to oversleep too often because this tends to throw your body clock off. If you are tired, try taking a short nap. However, it should not be longer than about one half an hour because more time than that and you will wind up not being able to fall asleep that night.

2. Be wise about eating and drinking.

Drinking too much fluid in the late afternoon and evening can cause you to wake up in the middle of the night to trot off to the bathroom. Also consuming food and beverages that contain caffeine before bedtime can cause you to toss and turn for hours. So it would be wise to avoid coffee, tea, soft drinks and chocolate before going to bed. However, a hot non-caffeinated drink can relax you.

3. Prepare your sleeping environment.

You have control over a number of factors in your sleeping environment that will make or break a good night's sleep.

One of them is the temperature of your bedroom. Adjust the temperature of your bedroom so it's conducive to sleeping. It's usually best to have your room a little on the cool side, but be sure you have enough blankets on your bed.

Another environmental issue is the darkness of our bedrooms. Many people prefer sleeping when it's totally dark, so turn off the lights except for night lights.

A key bedroom environment factor is your bed. Purchase the best mattress you can afford since you'll spend a large proportion of your life on it.

Quietness is very important to our rest. Try to keep the noise down. If that's impossible, consider using ear plugs. Play calming music and avoid watching television just before bedtime. Violent scenes can lead to sleeplessness and violent dreams!

Design your bedroom to be a peaceful sanctuary in your home. Separate your work from the bedroom area so your body knows the bedroom is a place to rest - not work.

4. Prepare yourself physically, emotionally and spiritually for bedtime.

There are a number of steps you can take before going to bed to prepare yourself physically. Slowly stretching before hitting the sack can help you relax. Regular exercise during the day will enhance your ability to fall asleep. Taking a warm bath - not a shower - can be helpful too. If you are still tense, a back massage can help you relax. Wear comfortable nonbinding clothing.

Here's the most important thing you can do once you've hit the sack - let go of the day's worries. Bedtime is a bad time to dwell on problems since worry can keep you tossing and turning for hours! I've found that reading the Bible and praying before going to bed is a wonderful way to end the day. Then I can truly relax and lay down my problems. My sleep is much sweeter and so are my dreams!

5. Seek specialized help if needed.

A medical condition could be preventing you from getting your full rest at night. See your doctor if you have continuing difficulty with falling asleep. Usually it's not wise to take sleeping pills since they can become addictive. They also interfere with the body's own inner sleeping rhythm.

Here are three organizations that offer specialized help:

National Sleep Foundation http://www.sleepfoundation.org/about.cfm

The American Academy of Sleep Medicine http://www.aasmnet.org/

National Center on Sleep Disorders Research http://www.nhlbi.nih.gov/about/ncsdr/index.htm

The suggestions in this article have been listed to help you get a better night's sleep. Now try putting them into practice and enjoy a more rested and energetic lifestyle.

Pleasant dreams!

Copyright ©2004 by Patricia Wagner