1. How to Create a Positive Action Mindset

    June 11, 2013

    positive thinking

    by Ryan Rivera

    It’s become an increasingly difficult world. People tend to focus on the negative side of living, and that negative thinking causes not only worsen their quality of life – it also translates to a lack of action. After all, if the world is seen as a negative place, what is the point of achievement and goal setting? What would be the benefit of working hard?

    Of course, this becomes a self-fulfilling issue. If you’re not taking action in your life, you’re not going to achieve anything, and the world really is going to be a more negative place (thus reinforcing your beliefs). If you really want to make very real life change, you need to be able to motivate yourself into not only a positive mindset, but a positive action mindset – a mindset that is actively working towards completing goals and making your life better.

    Combatting Years of Negative Thinking

    Of course, in some ways this is easier said than done. After all, it’s very hard for people to break their own thought habits. Those that are used to looking for the negatives are usually going to find them while blocking out all of the positive things. Regaining that positive mindset takes time and commitment.

    But there are some strategies that can help. Consider all of the following:

    • Fake Positivity

    Perhaps the best activity to try is faking positivity. Pretend that you are an actor in a play that has to pretend to be a completely and genuinely positive person. What would you do? How would you act?

    The human brain adapts to the mindsets you display outwardly. It’s the reason some actors end up becoming more like someone they played in a movie. The brain doesn’t understand why you’re acting the way you do, so it turns you into that person. Positive mindset pays off and faking positivity can really rub off over time.

    • Never Sit Down

    Remember that one of the things you’re trying to do is take action, not just become positive. When you have chores to do, goals to complete, or things you want done, you need to be able to give yourself the energy to take action. So do your best to avoid sitting still. Always be up and about doing something whenever you can, and if you have nothing to do or need to sit because your feet hurt, try your best to make sure you’re sitting with a purpose – like to complete your bill payments, do art, or otherwise be active.

    • Utilize Technology

    Technology is generally the enemy of action and positivity, often increasing anxiety and stress and decreasing action. But there are ways you can use technology to vastly improve your positivity, productivity, and energy. First, make sure that any time you are using technology – computer, TV, etc. – you’re using it for positive things, like watching humor shows on television (not dramas, reality, horror, etc.) and looking at things that improve your mood and your drive.

    But you can go further. Most people have a smartphone these days. You can schedule in reminders for positive thinking, alarms for taking action, and more. You can use your phone as something that constantly reminds you that you need to enjoy various activities, while programming it with the type of music that gives you energy and motivates you forward. Technology has its downsides, but you can use it in ways that improve your positivity overall.

    • Place Reminders Around Your Home

    Similarly, make it harder for yourself to sit and mope by placing reminders of what you should be doing around your home. Whether it’s post it notes with inspirational phrases or multiple copies of your “to do” list, performing this activity will keep you accountable to yourself, and that can go a long way towards making sure you don’t fall back into the negativity trap.

    Controlling Your Positivity

    Becoming that positive person you’ve always wanted to be is a process. It’s not something that’s going to magically occur overnight, and it’s something that requires a dedication to yourself and your advancements. But everyone can obtain this positive mindset if they’re willing to put in the work. Consider the above tips, and dedicate yourself to true positivity to see a real difference in your life contentment.

     

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  2. Been made redundant? How to turn it into a positive experience

    June 2, 2013

    Losing your job often comes as a massive shock, even though most of us are aware that it’s a danger which is always lurking in the shadows, no matter how well you perform the job or how long you’ve been doing it. Being made redundant can literally turn your whole life upside down. You find yourself suddenly removed from the routine, workplace and colleagues that have been a regular feature in your life, perhaps for many years. That’s aside from the financial worry that so frequently accompanies this huge change in your circumstances.

    Unfortunately, redundancy is a fact of modern life, as companies seem constantly to shed staff in an attempt to stay competitive. But is it possible that it can be a blessing in disguise for some? Being made redundant forces you to re-evaluate your life and consider your future in a whole new way. Maybe you’ve quietly harboured dreams of breaking free of the 9 to 5 but you couldn’t justify giving up your regular salary and pension benefits? Being made redundant can help you to cast off the shackles which were holding you back from pursuing new ideas because of fear of the unknown or of failure. The rug’s already been pulled out from under your feet, so what have you got to lose? Importantly, a financial settlement for your redundancy can also supply the capital which may have been a bar to starting a venture of your own.

    Though it may come at you out of the blue, redundancy can give you the opportunity to make fresh choices in life, whether that means going travelling, setting up your own business, or retraining for a completely different career.

    NLP, or Neuro Linguistic Programming, can help anyone move forward in their career, but can be particularly useful if you are looking to make big changes in your life. It allows you to view the world differently, identify new opportunities and communicate better. NLP deals with how our minds take in and process information, how we make decisions and how we interact with others. Many of us have limiting beliefs which stop us from doing the things we are capable of achieving. NLP helps us to put those limiting beliefs to one side and become more positive. It’s seen by its supporters as a powerful development tool which can improve communication skills and thought processes on a personal and professional level.

    Just 2 weeks after attending her first course in NLP, Pip Thomas of UK-based firm Edge NLP was made redundant: you can read about Pip’s redundancy story here. It is a sad fact that one in seven UK workers have been made redundant since the economic downturn. She decided to see the positive side and was determined to use the skills she had learned in her course to set up a new business offering NLP advice and training to others.

    Pip says “I would never have dared to set up my own business if I hadn’t been made redundant. I came out of the NLP course full of inspiration and was able to put the skills that I learnt to good use when I was made redundant.”

    For Pip, her NLP training came at a crucial point in her life when she was in a position to maximise its benefits. Pip now tutors people who have been made redundant and finds that NLP really resonates with them. Her students use the practices they learn from her to help them review their objectives in life as well as to embed new skills and behaviours which can equip them to not just deal with, but make the most of, the situation they find themselves in.

    For some, redundancy can bring about positive changes. Whatever you decide to use redundancy as a catalyst for, her story is proof that although it does inevitably bring about major changes, there’s no reason they shouldn’t be for the better.

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  3. The Physiology of Emotions

    May 22, 2013

    emotions

    by Kady Babs

    We often feel pressure in our bodies as a result of strong emotional experiences. When we are embarrassed we describe it as a “blush” and during intense anger we refer to a “pounding” in the temples. Most often people report a ‘knot” in the stomach when frightened, and when they nervous they experience “butterflies”. These are the simple extreme examples from the common man’s experiences. There are, of course, a number of physiological changes that take place during emotions.

    Emotions and the Autonomic Nervous System

    The Autonomic Nervous System (ANS) regulates the body’s internal environment and usually functioning without conscious control. It has two divisions, the sympathetic and the parasympathetic. Both have broadly the opposite effects. The sympathetic division dominates during emergency or stress and promotes energy expenditure.

    The Sympathetic Nervous System (SNS) encourages the increase of blood sugar, heart heat and blood pressure required for sustained physical activity. But at the same time it inhibits the process of digestion. On the contrary the PNS (Parasympathetic Nervous System) dominates during relaxation and promotes energy conservation, it brings down the heartbeat rate and blood flow to the skeletal muscles also promoting digestion. Most of the physiological changes associated with strong emotion such as intense fear and anger are caused by activation of the parasympathetic division.

    Brain Structure and Emotion

     

    The ANS mainly triggers the physiological changes in emotions. The ANS is coordinated by the brain. The hypothalamus, in particular, and some areas of the limbic system are involved in a number of emotional reactions, such as anger, fear and aggression.

    In cases of exaggerated emotional behaviour in human beings, damage to certain limbic areas was found. Such damage can take place before, during or just after birth. It can arise from a variety of causes including diseases affecting brain. Drug abuse, trauma due to auto accident, athletic injuries or gunshot wounds also cause such damages. Charles Whitman of University of Texas was the man who killed his wife and mother one night. Next morning he climbed to top of campus tower with a powerful rifle with telescopic sight. From there he proceeded to fire at every thing that moved. After one and half hour when he was finally shot down by the police he had killed 38 people. Although he had received psychiatric treatment for the last many months, an autopsy revealed a malignant tumor on the amygdala, part of the limbic system.

    Psychologists believed that brain’s control over emotions was largely through hypothalamus and amygdala but recently it has become clear that cerebral cortex is initially involved as well. The most interesting discovery is that the cortex’s role in emotion is asymmetrical. That is the left side contributes more to positive feelings while the right side contributes more to the negative ones. Those who suffer extensive damage to the right cerebral hemisphere are often quite acid and dare free in mood. That means that euphoric emotions are greatly influenced by left brain activity. Injury to right brain may serve to dis-inhibit or let free.

    Image Credit: Natalie Jordan

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  4. Tips for Professionals: Stress Management with Positive Thinking

    May 15, 2013

    fight stress with positive thinking

    by Lindsey Dahlberg

    If you are a professional, you know how difficult positive thinking can be.  You are constantly surrounded by negativity, aggression, selfishness, hostility, suspiciousness, and cynicism.  Plus, there aren’t enough hours in the day and stress can often get the best of you.

    The demands of the job are intense and stress can wear you down. Just when you manage to survive one week, the next week is quickly upon you with an ever growing pile of work.

    There are days when there is nothing left in the tank, but you still have to deal with difficult clients and ominous timelines. You limp home tired and worn out. Stress and negativity seem to be sewn into the very fabric of what it means to be a professional. It doesn’t matter what field you are in either, or how big the company is – the burden on your shoulders can be too much at times.

    How can you survive the day to day beatings you are subjected to?

    Identifying the Source of Stress

    What exactly is causing you so much stress? The work itself is not easy and is probably the main cause for your stress. Being a professional is demanding and the work can be difficult. To compound this problem, there is a lot of this demanding work to be done – mountains of work that seem unassailable.

    The deadlines creep up on you and feel like an ever tightening noose. You spend more time in your office than anywhere else. There are a lot of days when you get to the office in the dark and leave in the dark. Time is a scarce and precious commodity, and nowhere is it truer that time is money.

    Add to the mix office politics and dealing with other professionals and clients. The competition can be intense and draining, confrontations can be ugly. Plus, you have to deal with clients and customers who can be hostile.

    Female professionals can have even a tougher row to hoe with the added pressure of responsibilities at home. Childcare and domestic concerns add a whole new dimension to the stress level of a professional.

    Understanding the Results of Stress

    Growing stress levels can only stay bottled up for so long before an eruption occurs. In the meantime, stress will wear you down like a corrosive acid. Your emotional and physical being will be impacted. Muscle aches, high blood pressure, upset stomach, ulcers, and a weakened immune system are just some of the physical symptoms of stress. Depression, anxiety and feelings of hopelessness are the hallmarks of emotional stress.

    This stress will impact all other areas of life. Because you are filled with stress and other strong emotions, a slight bump in the road can easily cause some of those emotions to spill out. Your family may end up taking the brunt of your stress. It should be no surprise that successful professionals have high divorce rates. Others fall into the trap of substance abuse to try to deal with their stress load.

    Stress Management and Positive Thinking Techniques

    Different people deal with stress in different ways, and there are various ways to achieve and maintain a positive mindset.

    The following techniques have helped a lot of professionals manage their stress load and find time to take care of themselves. If the problems you face seem insurmountable and hopeless, talk to a professional counselor or medical professional for options and treatments.

    Analyze Your Thoughts and Emotions

    Top-notch professionals are often stereotyped as being tough and hardened individuals. They are seen to be logical, analytical and detached. While being detached from certain things is good, being detached from your thoughts and emotions is not healthy.

    In order to deal with your emotions and thoughts, you will need to slow down. Ask yourself what you are feeling and why. Are you struggling with fear? Are these fears realistic and sensible?

    Prioritize and Schedule Tasks

    The pressure of time can be especially stressful. When facing a big task that will involve a lot of time and energy, we can often procrastinate by busying ourselves with projects of lesser importance. Being busy for the sake of being busy is not an effective use of time.

    Priorities need to be established and tasks need to be done according to level of importance. Set deadlines, prioritize tasks by importance, and consider the amount of work involved with each obligation.

    Lists are a great way to keep you on the straight and narrow; they help keep you from meandering through your work. Make a list of all your long term projects; record deadlines, due dates, and generalities of these long term projects.

    Make a second list for everyday tasks. This will look more like a ‘to-do’ list and will help you get through the smaller tasks. This will give you a good idea of what you are up against.  You won’t have sudden deadline surprises or forgotten items to deal with. You can leave at the end of the day knowing that everything is under control and organized.

    Some professionals have a daily list that is even broken down by hour. This may not be a great strategy as this can easily add to your stress load. You will feel like your day has gone off the rails if one of the items extends into the next hour.

    Keep a calendar for all of your scheduled events. Make sure you carefully work around this list.

    Make Time to Relax

    As mentioned above, stress can take a toll on the physical aspects of a person. You may have your time management down pat, but you are still feeling the effects of stress.  A few minutes throughout your day is all you will need to combat stress that has physical ramifications.

    Your body is not designed to sit in a chair for hours at a time. Get out of your chair periodically and stretch. Work from the top of your body and stretch your way down.

    Another tactic is proper breathing. Close your eyes and take a deep breath.  Hold your breath for a moment and then release your breath out slowly. Continue to do so until you feel some of the stress and anxiety decreasing.

    Deal with Your Stress

    Find what works for you. Office exercises and breathing techniques might be the ticket. Or you may find a brisk walk at lunch to be effective. It is also suggested that you find an outlet to clear your mind and deal with stress. Sports are great for that; there aren’t many people who limp off the racquetball court with a head full of stress!

    The key is to strike up a balance in your life between work, home, family, and your interests. Don’t let yourself slip below waves of stress and negativity.  Take control and tackle the stress head on.  Keep thinking positively and you’ll do great!

    How have you learned to deal with stress in your busy workday?

    Image Credit: sunshinecity

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  5. Celebrating Stress Awareness Month by Mastering the Art of Positive Thinking

    April 24, 2013

    Positive thinking

    Image Credit: Wagner Cesar Munhoz

    by Melissa Page

    April 1 marks the beginning of the National Stress Awareness Month, which was designated since April 1992. What better time to engage in stress-relieving steps for a happier and healthier life than today?

    Articles on managing, if not relieving, stress has gained a great deal of attention in the recent years. From what we’ve heard and read, positive thinking (aside from relaxation and coping techniques) has proven to be helpful in decreasing a person’s stress levels.

    What is positive thinking?

    Positive thinking is an attitude that makes you face life’s challenges with a positive outlook. It doesn’t necessarily mean ignoring the bad ones; instead, its about approaching stressful events in a more positive light.

    You may have heard the question Is the glass half empty, or half full? a hundred times. It may sound ordinary, but your answer to that question actually illustrates your general outlook in life.

    If you answer the second option, you’re on the right track. Why?

    Benefits of thinking positively

    According to the Mayo Clinic, positive thinking is more than just a stress buster – it eventually leads to a drastic improvement of one’s health. Researchers have found that a person who thinks positively is most likely to have an increased lifespan, decreased depression rate, greater resistance to the common cold, better psychological well-being, reduction of death through cardiovascular disease, and better coping skills.

    Ways to promote positive thinking

    1. Avoid negative self talk.

    Does your inner voice focus on negative thoughts? Do you mentally tell yourself you’re no good? Try to take a moment to stop and assess what you tell yourself.

    If your thoughts center on negative ideas, turn that negative self-talk to positive self-talk instead. Replace your negative statements with milder wording. For instance, instead of saying “hate,” say “don’t like.” Sounds less negative, right?

    2. Develop a list of affirmations.

    Do you think your life is a mess and you are a failure? To overcome this negative feeling, developing a list of affirmations may help. Positive affirmations help you reprogram your thinking and gives you positive attitudes and thoughts to promote self confidence.

    Affirmations such as “I finish my job with ease” or “I see challenges as an opportunity to grow” are good examples. List them down and read them to yourself at least twice a day!

    3. Surround yourself with positive people.

    As the adage goes, “Tell me who your friends are and I’ll tell you who you are.” More often than not, the people we mingle and stay close to have influence on us. How your friends react will eventually be the way you react as well.

    It helps to be with people who think positively. When you are together, you get to learn and follow their type of thinking in response to different situations. If you stay with negative-minded people, your habit of negative self-talk will be difficult to change.

    4. Smile and laugh often.

    A real, genuine smile can help change how you see things in life. Although it can be really difficult, it is important to stay open to laughter, humor, and lightness. Sometimes, when you see potential humor in a situation, you tend to reduce stress and lighten your mood.

    So next time you’re under a cloud, try watching something funny online or read a joke you always crack up to. Smiling and laughing helps you psychologically and physically, too!

    5. Cultivate optimism.

    Even if you are an optimist since birth, positive thinking needs effort. Staying optimistic is like strengthening a muscle –  the more you use it, the stronger it will become. When you start to engage in negative thinking, don’t hesitate to ask help and encouragement from friends and family.

    Are you now ready to enjoy greater happiness, health benefits and well being? Start thinking positive!

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  6. Curing the Curse of Depression and Anxiety- Could Hypnotherapy Help You?

    April 14, 2013

    Depressed girl

    Image Credit: Coralie

    ‘Snap out of it’, ‘pull yourself together’, ‘look on the bright side’…all common but misguided words of advice from well meaning friends and family once you’ve mustered up the courage to let them know you’re suffering with depression or anxiety. If only it were that simple eh. It is not uncommon for someone suffering from anxiety to also suffer from depression and vice versa. Almost half of people diagnosed with depression are also diagnosed with anxiety disorder. Experiencing constant anxiety leads to feelings of hopelessness and misery which undermines a person’s ability to cope with everyday life leading to depression. Although it probably feels like it, you are not alone. Many people suffer silently and secretly. According to statistics released by the NHS about 1 in 4 women and 1 in 10 men will experience a severe episode of depression at some point in their lives and it is a growing problem. The World Health Organisation predicts that within 20 years depression will affect more people than any other health problem. Unfortunately during depression the natural desire to make your self feel better in the present often leads you to do precisely those things which perpetuate and even exacerbate the problem. For example, avoidance tactics such as the person with agoraphobia staying at home to prevent the possibility of an anxiety attack. This allows the illness to control you. The simple act of seeking treatment can enable you to begin regaining that control.

    What Does Hypnotherapy Do to Help?

    It was reported in the press recently that in 2011 more than 43 million prescriptions for anti-depressants were handed out but instead of improving the situation the report shows that the side effects of these pills can actually make depression worse. Pills don’t address the fact that depression tends to recur once a person has suffered it once, it recurs because they become stuck in a pattern of negative thought, and this negative thinking links a person’s self esteem with events outside of their control. To make permanent changes the root of your negative thinking need to be addressed, to do this you need to tackle the deep inner causes buried at the back of your mind, in other words your subconscious. Whilst you are in a state of deep relaxation you are more open to suggestion and the use of your unfettered imagination whilst you are under hypnosis can help you cement the behaviour changes necessary to free you from negative thoughts. General life stresses and how we deal with them are major factors in determining who will suffer from depression. A life event doesn’t necessarily have to be unpleasant to result in anxiety or depression. For example, marriage, moving home or the birth of a child can all trigger anxiety and depression. Certain memories or pent up emotions that have been pushed to the back of your mind can subconsciously inform your reactions to such events. Hypnotherapy can help in how you formulate responses to general life stresses and help you in overcoming anxiety by helping you learn how to halt excessive worry and fear in its tracks before it spirals out of control.

    Is There Any Real Evidence that it Works?

    In 2007 the first controlled comparison of hypnotherapy for the treatment of depression was carried out by the University of Calgary in Canada. It concluded that it was effective in producing a significant reduction in depression, anxiety and feelings of hopelessness in the participants of the study. Since then hypnotherapy has fast gained the recognition and approval of the medical establishment. In 2012 it was reported that although there is no ‘one-size-fits-all’ treatment for depressive disorders, cognitive hypnotherapy, that is hypnosis combined with Cognitive Behavioural Therapy (CBT), offers the best solution for long term, successful treatment. Hypnotherapy is scientifically recognised as a comprehensive and evidence based treatment for clinical depression. This empirical evidence suggests that hypnosis treatment can help cure anxiety and depression by empowering you with depression fighting techniques to combat the negative feelings that are often at the root of this common and debilitating illness. It can help you realise your own power to create your own solutions to the problems life will inevitably throw at you. It is fast and effective and, unlike medication, has zero side effects. It is not dangerous and cannot make a person do something they do not want to do. By addressing the underlying problems rather than attempting to mask them hypnotherapy provides the tools to help you deal with any future difficulties thus assisting recovery and preventing depression and anxiety recurring. It can help you keep things in perspective and not worry about the things you can’t control.

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  7. Should You Take Medication for Anxiety?

    April 9, 2013

    Should You Take Medication for Anxiety?

    by Robert Davies

    Whilst we all experience a touch of anxiousness or stress from time to time, for sufferers of Generalized Anxiety Disorder, anxiety can be crippling. Anxiety can lead to sleep deprivation, fear of social engagement, incapacity at work or physical illness. Psychotherapy provided by a clinical psychologist or psychotherapist is commonly used to treat anxiety yet. in severe cases the medication may be necessary to alleviate anxiety symptoms.

    Certain medications may be useful as a way to contain and improve symptoms of anxiety. Keep in mind that medication does not cure anxiety and that it is used primarily for symptomatic treatment, i.e. to alleviate anxiety symptoms. Ideally medication should be used under the supervision of a psychiatrist or a doctor and in conjunction with counselling.

    Listed below are the types of medication that are normally used to treat severe anxiety or mild depression:

    ANTIDEPRESSANTS

    In addition to supporting sufferers of depression, anti-depressant medication was also found to be effective for the treatment of anxiety. This category of medication includes tricyclic antidepressants, MAOIs and SSRIs, which are the most popular anti-depressant commonly used in the treatment of anxiety.

    Anti-depressants typically take more than 4 weeks to start alleviating the symptoms of anxiety and they must be taken every day. They cannot be taken on an ‘as needed’ basis.

    SSRIs – Selective Serotonin Reuptake Inhibitor

    This type of medication increases the amount of serotonin in the brain. Serotonin is a neurotransmitter that is involved with mood regulation and feelings of well-being. Low levels of this chemical in the brain can cause anxiety and depression.

    Common medications that fall under this category include Celexa, Cipramil, Lexapro, Cipralex, Prozac, Luvox, Paxil, Aropax and Zoloft.

    TRANQUILIZERS

    Tranquillizers are useful for short-term anxiety issues, such as occurs in a person who has a fear of flying. Tranquilizers can be used on a ‘as needed’ basis, for e.g., when you need to fly. Tranquilizers include barbiturates, azapirones and benzodiazepines, which is the type most commonly used for anxiety treatment.

    BENZODIAZEPINES

    Benzodiazepines start to produce an effect very fast, i.e., in about 30 minutes after the intake. The intensity of the effect will depend on the dose and also if the medication was taken on an empty stomach or not.

    These medications work by calming the nervous system. They also produce muscle relaxation.

    The following medications fall within this category: Alprazolam (Xanax), Chlordiazepoxide (Librium), Clonazepam (Klonopin), Diazepam (Valium) and Lorazepam (Ativan).

    BETA-BLOCKERS

    Beta-Blockers are a type of medication used mainly to treat diseases related to the heart and high-blood pressure. Beta-Blockers can alleviate symptoms of anxiety such as shaky hands, sweating and pounding heart. Because of that, it helps anxious people to concentrate better on the task being performed.

    This medication can be used as an aid for social anxiety treatment and also to help with performance anxiety.

    Beta blocker medication that is utilized for anxiety includes Propranolol (Inderal) and Atenolol (Tenormin).

    SIDE-EFFECTS

    Side effects of anxiety medication will vary from person to person and will depend upon the specific medication being taken. Listed below are some common side effects for each different category of medication:

    SSRIs

    • Dry mouth
    • Weight gain or loss
    • Suicidal thoughts
    • Restlessness
    • Aggressiveness
    • Insomnia
    • Drowsiness
    • Nausea

    Benzodiazepines

    • Dizziness
    • Drowsiness
    • Decreased alertness
    • Decreased concentration
    • Slower reaction
    • Slower thinking
    • Paradoxical reactions (aggressiveness, irritability, impulsivity, etc.)

    Beta-Blockers

    • Weakness, dizziness
    • Cold hands and feet
    • Fatigue
    • Dry mouth, eyes, and skin

    It is essential that anxiety medication is only taken with a doctor’s prescription and under supervision of a mental health professional. Consult your doctor if you think that anxiety treatment medication might assist in managing your anxiety.

    Image Credit: http://www.flickr.com/photos/xlordashx/861956277

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  8. Anxiety Crushes your Potential

    March 27, 2013

    anxious women

    Image Credit: Phoney Nickle

    by Steven Hill

    According to mental health professionals, anxiety is the feeling of fear about doing something. In the context of work this may be related to a meeting, presentation or new and difficult task you have been assigned. Everyone has a certain level of anxiety at all times, with symptoms ranging from dry throat and sweating to panic attacks, shaking and fainting. The problem with this condition is that many people will simply assume you have shyness or perhaps you don’t have anything worthwhile to contribute. Often those with anxiety are very creative people with astute intelligence that could add more value if they were in a more comfortable environment. If you suffer from anxiety you have probably defaulted to the hide and ignore strategy, whereby you simply avoid any situations that cause your anxiety to flare up and hide when in large groups even if you have the answers or some value to add to the debate. This is unfortunately the worst thing you can do as it will only heighten your anxiety and cause it to worsen into other non-affected areas of your life. It will also harm how you are seen by your employer and often leads to poor feedback and lower chances of workplace bonuses and promotion. Anxiety is like an illness that if not activated can spread to widen the areas you are anxious about and can be so far removed from the original trigger you don’t even recall when you first felt nervous.

    How to beat Anxiety

    Psychologists recommend the best way to tackle anxiety is to slowly work towards beating it by exposing yourself to situations that challenges you to deal with your symptoms. Do not throw yourself in at the deep end and arrange a presentation to hundreds of colleagues as this will likely end badly and set you back in your recovery. Small meetings and adhoc conversations are a good place to start, build this up to larger and larger situations and set yourself a target each week of contributions in situations that would make you usually uncomfortable. The contributions don’t have to be long speeches and can take form of questions or simple suggestions but it all goes along the lines of cognitive behavioural therapy. You are effectively training your brain to respond differently to these situations. This does take a lot of time and conscious effort, well after all if you added up the time you have spent worrying and panicking, then consider you are unwinding a ball of wool, you can see the scale of the task. Do not give up whilst doing this, but if you do not manage one task then this is not something you should think about again, over analysis of things is a side effect of anxiety that can lead to you being defeatist and giving up too readily.

    Clear your Mind

    Clearing your mind of thoughts is a good place to start with your training and meditation can be excellent for this. Try sitting in a quiet room and clearing your mind, often this proves difficult for beginners so perhaps going to a beach and watching the ocean to give you something to focus on may help. Once you have meditation techniques you can use these to avoid worry and panic. Distraction techniques often help as well, giving yourself tasks to do that will take your mind away from worry will help to minimise the time your brain has to conjure up any negative scenarios that may occur. As an example if you were sitting in your front room watching TV you may suddenly begin to think of the meeting you have the next day at work and how this is likely to be a disaster, you may consider ways you can make excuses to not attend like phoning in sick or saying you have another meeting to attend. As you are thinking you hear a loud crash outside and you rush to the window, you see a car has crashed and people are injured, you rush outside and help until the authorities arrive. Once the accident is dealt with you return to your lounge and sit down, then suddenly your brain will return to thinking about the meeting. If you first realise that it is unnecessary and secondly that you are actually inflicting this condition on yourself then you will begin to identify when your brain starts to steer to negativity and either block this out using meditation or distract yourself with other activities.

    Why worry about the Past?

    There is an ancient Chinese proverb that may help. A Monk is walking alone in the woods, looking around at the beauty of the trees and wildlife when suddenly a tiger appears, he begins to run in fear and the tiger swiftly chases after him. He fails to notice a cliff in front and falls straight over the edge just managing to grasp a thorny bush to save him from the fall. He looks down and sees at the bottom there is another tiger waiting for him to fall. As his grip begins to fail and the cut on his hand begins to throb as the thorns dig deeper he notices a solitary berry on the bush. He picks the berry and eats it, to his amazement this is the best tasting fruit he has ever had. The meaning of this is that you cannot worry about the past, the tiger who chased you, or the future, the tiger lying in wait at the bottom, you have to live in the present which may occasionally cause you pain but also can bear the most glorious fruit.

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  9. 11 Myths About Anxiety Symptoms

    February 23, 2013

    anxiety and depressionMyth #1: One has to learn to live with this condition.
    TRUTH: One does NOT have to “learn to live” with this condition because there is a complete process, tools and methods to remove this from your life once and for all. Yes,  there is a sure way past this and it works! But it requires you to work on it, not only your psychologist or therapist.

    Myth #2: These feelings will always return…setbacks are inevitable.

    TRUTH: This is NOT true! Once you begin moving forward the symptoms will shrink down to manageable size until they no longer matter and dissipate all together. There are always “bumps in the road” in life, but when you slow down, remember your skills and tools, you will be able to negotiate anything. Remember, slowing down, keep going forward and moving ahead. You can never turn back!

    Myth #3: “I am worse than anyone else!”

    TRUTH: This is a normal feeling when looking at your anxiety symptoms and most people go through a period of thinking this thought. The truth of the matter is that no matter how you became to be in this condition, most people have remarkably similar symptoms. All these symptoms are adrenaline based and, therefore, limited and there’s a set way of moving past them. You may think you feel worse than others, but this is not true. When you go through this, the “right way” you will move past this is a relatively easy and quick fashion.

    Myth #4: “I’m too “young” “old” “busy” “scared” or “whatever” to get past this.”

    TRUTH: Age has no significance to getting past this condition. It is not a factor. Neither is anything else as long as you follow the formula…the process. There is a way out and anyone can do it. There is a “right way” to go through this and if a person uses these skills, being in total control again is perfectly attainable…..and in a relatively short time!

    Myth #5: “I need a “safe” person with me for support.”
    TRUTH: Psychological support is a marvelous thing to have and it feels fantastic, especially if this is a support from a psychologist or therapist, BUT it feels more sensational to rely on YOURSELF! Once you learn how to move past the symptoms and go forward with strength and control you will understand the feeling of depending on YOU. It is the greatest feeling on earth, and nothing else can compare! You are all you need to move past this. You are the only one who can grab the reins with this condition and give yourself the real comfort you need. Once you feel the strength of going through this with your own power you see extremely clearly that you are your own comfort zone.

    Myth #6: “The places I want to go are too “noisy”, “smoky”, “bright” or “crowded” for me to feel comfortable.”
    TRUTH: it is not the places………..It is what you are saying to yourself in these places. That is why you feel safe when you get home……you reassure yourself that you are safe and your body responds favorably. It does not matter if you are in the middle of Times Square on New Year’s Eve if you know what to do. It is all in how you define where you are and the way you think……your body reactions just naturally follow.

    Myth #7: “Making it harder for me is the fact that family and friends simply don’t understand what I am going through!”
    TRUTH: This has to do with regaining your life and it doesn’t matter who else is on the peripheral. This is between you and yourself. Once you start gaining control, you will see things that USED to bother you will now roll off your back. When you are less vulnerable, things won’t stick any more. You’ll be treated differently because you will be acting differently.      You will see relationships improve because you won’t let “minor” incidents bother you and, you’ll feel better about yourself. It follows suit that everything else around you will naturally improve!

    Myth #8: “Maybe there’s something seriously wrong with me, that’s been overlooked!”
    TRUTH: Naturally after you’ve been checked by your psychiatrist or/and clinical psychologist and been diagnosed with the anxiety condition you will feel some relief. You know it’s anxiety symptoms, and you feel relieved it’s nothing physical. Then why do you still feel those symptoms? The reason is that your body is still hugely sensitized from weeks, months or years of fueling the feelings by thinking the wrong way. Once you begin to do it the right way and the symptoms stop mattering, you will realize even though the “first fear” flares from time to time that it will dissipate if you just stop feeding it and fueling it with your fears. These symptoms are the effects of adrenaline, and although they feel uncomfortable, they are merely trivial. Nothing to worry about.

    Myth #9: “I must do ANYTHING to avoid these feelings, they could hurt me!”
    TRUTH: Avoiding is what built up the fear that keeps you sensitized and in this condition.  I would also   rather see you go through it the “right way” than spend your whole life in fear and avoiding these anxiety symptoms. The way out of this, past this once in for all is going through it the RIGHT WAY!

    Myth #10: Drugs are the only answer. Sometimes you need a quick fix. NOT!!!
    TRUTH: Some medications do take the edge off; there’s no denying that. Some drugs also sedate and have side effects too. This is purely a personal choice between you and your health care provider. It is a choice though we work with people taking medications and those without medications too. Clinical psychologist or therapist could be a great help in case of anxiety or depression. We have seen people, with their physicians approval SLOWLY go off their medications after just a few months of psychotherapy sessions. We also feel whether you’re on medications or not; it’s invaluable to know how to go through this with skills, methods and tools you have learned and can carry along with you wherever you go!

    Myth #11: You’ve tried everything and Nothing works…..you’re stuck for life.
    TRUTH: You have not truly gone through it the “right way”…..You have given in to your fears and ignored your power. You own strength to go through this the correct way. No more avoiding. It’s time to embrace this and go through it correctly. You owe it to yourself to do it the right way, the only way, and conquer this condition once and for all!

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  10. Stress, Anxiety, Depression And Other Triggers For Relapse

    February 10, 2013

    anxiety showsby Ken Selev

    In this fast paced world, how does one cope?  Some people dive deeper into work, some people bury themselves in familial responsibilities, some pick up new hobbies, others find relief in solitude, still others have life-long defense mechanisms and habits to fall back on. In some cases these may include habitual behaviors that are triggered by stress, anxiety, worry, pressure, depression, grief, and many other emotions. In some cases dealing with emotions can become too much.

    On the spectrum of addiction there are countless factors, reasons and situations that can affect the way a person sees and interacts with the world.  For the well-adjusted person that does not have any addictive tendencies they might be able to brush off a hard day, week, month or even year. In the case of someone slightly more sensitive or at the very least more affected – he or she might not be able to bounce back.  One setback could lead to another and another and all of a sudden things are looking and feeling hopeless.  Instead of seeing a light at the end of the tunnel, there is no light, no hope and nothing left to do.

    Here is where an intervention comes in. An intervention is the light at the end of the tunnel. It is hope and it can succeed where all else has failed. A professional intervention uses the expertise of someone with thousands of hours of training and experience and the power of love and compassion from family members and friends in order to help someone that feels like there is no more hope. Family interventions can end up saving someone who has lost their life to addiction. Seeing people who have loved and cared for them for their entire life can help clear an addict’s judgement that has been clouded due to their substance abuse.

    The first step is to call an intervention specialist and learn how an intervention can work for you. After this initial call you will have time to review the possibilities with friends and family and decide where, when and with whom the best possible intervention can take place. Having a solid game plan going into the intervention in conjunction with mentorship from a professionals can make a huge difference. The intervention team works as extra support and sees you all the way through from the initial phone call all the way into aftercare.

     

    Interventionsit Ken Seeley is the founder and creator of Intervention 911 a company offering family interventions, executive interventions and personal interventions

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