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Tips to Reduce Morning Anxiety
Is Your Anxiety Worse in the Morning?
If you have a panic disorder or another anxiety disorder, you may find mornings especially difficult. Many people with an anxiety disorder experience the start of each day with fear. Do you awaken filled with anxiety, feeling like you just want to curl up under the covers and not face the day ahead? If your answer is yes, then there are some things you can do to minimize your morning anxiety.
1. Examine Your Sleep Habits
Are you getting enough sleep? Or are you plagued with difficulty falling asleep or waking up too early? Poor sleep patterns and insomnia are known to cause a variety of psychological and physical complaints. These include headaches, decreased energy, poor concentration, short-term memory problems, irritability and anxiety. By regulating your sleep patterns, you can reduce morning anxiety and improve your ability to carry out your daily activities. If you find you are unable to sleep well despite practicing good sleep hygiene, talk with your doctor. There are a variety of safe and effective medications that may help you get your 40 winks.
2. Examine Your Morning Stressors
Can you identify parts of your morning routine that you find anxiety-provoking? For example, are you jolted awake from a peaceful slumber by the screeching sound of an alarm clock? Perhaps an alarm clock that wakes you to soothing music would be better. Do you feel anxious because you’re rushed in the morning? Make sure you’re giving yourself enough time to start your day without the added stress of being hurried. This may mean doing some of your morning tasks the night before (i.e., packing lunches, preparing clothes, etc.).
3. Start Your Day with Some Relaxation Exercises
Doing some relaxation exercises in the morning only takes about 10 to 15 minutes, but you’ll probably feel the benefits all day. If you start your day relaxed and focused, you may feel a sense of emotional balance that carries you through your day. Some techniques to try include:
* Deep Breathing
* Progressive Muscle Relaxation
* Guided Imagery
* Meditation
* Journaling
4. Start Your Day with Positive Thoughts and Affirmations
If you’ve been dealing with morning anxiety for some time, it’s possible that you have developed automatic negative thought patterns: your mind awakens, and without any conscious effort on your part, worried and anxious thoughts take center stage, leading to more anxiety. It takes practice, but you can change these negative thought patterns. First, identify the thoughts that need change, and then develop your own positive counter statements. For example:
You wake up and your first thoughts are:
I feel terrible.
How am I going to drive to work today?
I’ll never get through the day.
What’s wrong with me?
You can replace these negative thoughts with positive statements, such as:
Yes, I feel anxious this morning, but I have felt this way before and have been able to handle it.
If I have trouble with anxiety during the day, I can use relaxation techniques that will calm me down.
I am in control.
Anxiety is a normal human emotion, and it is my cue to relax.
The idea is that by changing your thoughts, you can change how you feel. The goal is to interrupt your pattern of negative thoughts and replace them with positive thoughts and affirmations. Negative thoughts are fuel for anxiety. Positive, encouraging and optimistic thinking, on the other hand, makes it much more difficult for anxiety to be maintained.
Elizabeth Scott, your About.com guide to stress management, provides an insightful look at using positive affirmations to reduce anxiety.
5. Consider Your Diet
Studies have shown that people with panic disorder are more sensitive to certain substances than are people without the disorder. When these substances are given to people with panic disorder, the result is increased anxiety or a panic attack. Alcohol, caffeine and nicotine are known triggers. It’s best to nix the alcohol nightcap and the morning cup of caffeinated pick-me-up.
Some people have found that decreases in blood sugar can result in anxiety. The drop in blood sugar during the long hours of sleep may account for some morning anxiety. Try eating a high-protein snack before bed. If you suspect your morning anxiety is caused from a drop in blood sugar, you can keep healthy snacks on your nightstand to be eaten before you get out of bed in the morning. It’s best to stick with healthy snacks high in protein or complex carbohydrates (i.e., fruits, vegetables). Avoid sugary snacks as these will likely cause your blood sugar to drop just as fast as it went up.
6. Talk to Your Therapist or Doctor
If you take medications, review your regimen with your doctor. Perhaps changing medications or changing the times you take them may help your morning anxiety. Ask your therapist about additional ways you can cope with your specific morning tension and anxiety.
วันเสาร์ที่ 31 ตุลาคม พ.ศ. 2552
วันพุธที่ 21 ตุลาคม พ.ศ. 2552
Deep breathing exercise
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Deep breathing exercise : Abdominal Breathing
Proper Breathing to Reduce Anxiety
Breathing is a necessity of life that usually occurs without much thought. When you breathe in air, blood cells receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that is carried back through your body and exhaled. Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue and other physical and emotional disturbances.
Is the Way You’re Breathing Contributing to Your Anxiety and Panic?
Most people are not really conscious about the way they are breathing, but generally there are two types of breathing patterns:
1. Thoracic (chest) breathing
2. Diaphragmatic (abdominal) breathing
When people are anxious they tend to take rapid, shallow breaths that come directly from the chest. This type of breathing is called thoracic or chest breathing. When you’re feeling anxious, you may not even be aware that you’re breathing this way.
Chest breathing causes an upset in the oxygen and carbon dioxide levels in the body resulting in increased heart rate, dizziness, muscle tension and other physical sensations. Your blood is not being properly oxygenated and this may signal a stress response that contributes to anxiety and panic attacks.
In contrast, during abdominal or diaphragmatic breathing, you take even, deep breaths. This is the way newborn babies naturally breathe. You are also probably using this pattern of breathing when you are in a relaxed stage of sleep.
How Can I Tell the Difference Between Chest and Abdominal Breathing?
The easiest way to determine your breathing pattern is to put one hand on your upper abdomen near the waist and the other on the middle of your chest. As you breathe, notice which hand raises the most. If you are breathing properly, your abdomen should expand and contract with each breath. It is especially important to be aware of these differences during stressful and anxious times when you are more likely to breathe from your chest.
Simple Abdominal Breathing Exercise for Relaxation
The next time you’re feeling anxious try this simple relaxation technique:
1. Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand, and your chest should rise very little.
2. Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
3. Repeat this breathing exercise for several minutes.
You can perform this exercise as often as needed. It can be done standing up, sitting down or lying down.
If you find this exercise difficult or believe it is making you anxious or panicky, stop for now. Sometimes people with panic disorder initially feel increased anxiety or panic while doing this exercise. This may be due to anxiety caused by focusing on your breathing, or you may be unable to do the exercise correctly without some practice. If that happens to you, stop for now. Try it again in a day or so and build up time gradually.
Progressive Muscle Relaxation Can Help You Reduce Anxiety and Prevent Panic
Progressive muscle relaxation (PMR) is a stress and anxiety management technique developed by Chicago physician Edmund Jacobson in the 1920s. Jacobson theorized that anxiety and stress lead to muscle tension, which, in turn, increases feelings of anxiety. When the body is in a relaxed state, however, there is little muscle tension, leading to decreased anxious feelings. Jacobson believed that if one’s body is relaxed, one’s mind cannot be in a state of angst.
Distinguish Between Tense and Relaxed Muscles
If you have panic disorder, agoraphobia or another type of anxiety disorder, you may experience frequent muscle tension. In fact, chronic muscle tension may be so automatic that it seems normal, and you may have forgotten what it feels like when your muscles are completely relaxed. By employing the progressive muscle relaxation technique, you will be able to quickly rediscover the distinctions between relaxation and tension of various muscle groups.
Try this simple exercise: Make a tight fist while simultaneously flexing your hand upward at the wrist. Focus on the sensations you feel while these muscles are tensed. Hold this position for about 10 seconds and release. Let your hand and arm go limp. Focus on how your relaxed muscles feel. Repeat this a couple of times. Focus on the different feelings and physical sensations between tensing and relaxing your fist.
How Does PMR Ease Anxiety?
Anxiety triggers certain physical changes and sensations, including:
* Increased blood flow to the muscles
* Muscle tightening
* Rapid or shallow breathing
* Increased heart rate
* Slowed digestive functioning
By using PMR, you can counter these physical changes and sensations to achieve a “relaxation response.” A relaxation response comes from using relaxation techniques to calm your body. During PMR, your breathing slows and your heart rate and blood pressure decrease. When muscles are relaxed, they don’t require as much oxygen as when they are tense. This allows redirection of blood flow from the tense muscles to other areas of the body, which reduces many of the unpleasant physical effects of anxiety.
What Are the Benefits of PMR?
PMR has been shown to be beneficial in easing anxiety, and reducing anxiety has been shown to improve the symptoms of many psychological and medical conditions. This technique is often recommended for people with anxiety disorders, insomnia, chronic pain and other disorders. In fact, some studies of breast cancer patients have shown PMR not only reduces anxiety but depression and treatment induced nausea and vomiting as well.
How to Do Progressive Muscle Relaxation
Basically, a progressive muscle relaxation exercise involves systematically constricting and relaxing various muscle groups from your feet upward or your head downward. You focus on tensing and relaxing muscle groups in the feet, legs, buttocks, stomach, back, hands, arms, chest, shoulders, neck and face.
To be most effective, you should be sitting or lying down in a comfortable position. Your eyes may be opened or closed, but most people find closing their eyes helps maintain focus during the exercise. Loosen any restrictive clothing, make sure your surroundings are quiet and follow these basic steps:
1. Do some deep breathing before you begin. Inhale slowly and deeply through your nose and exhale through your mouth. Repeat this several times.
2. Begin tensing and relaxing muscle groups. Bend your feet upward from the ankle toward your face, flexing as much as you can. Hold this position for about 5 to 10 seconds. Quickly release the tension and remain still for about 20 to 30 seconds.
3. Gradually work your way upward by tensing and relaxing each set of muscle groups. Hold each tensed position for about 5 to 10 seconds. Allow 20 to 30 seconds of relaxation before moving on to the next muscle group.
4. Focus on how you feel while you are tensing your muscles and while you are relaxed.
5. After you’ve completed all of the muscle groups, continue deep breathing and focus on how you feel in this relaxed state. Notice the difference between how you feel now and how you felt at the start of the exercise.
Practice Is a Must
All relaxation techniques are essentially skills, and skills get better with practice. By practicing progressive muscle relaxation regularly, you should be able to achieve a greater depth of relaxation in a shortened amount of time. Once mastered, you should be able to relax tense muscles on cue in many stressful situations.
Special Considerations
* If you experience feelings of emotional distress while using progressive muscle relaxation, stop and talk to your doctor.
* If your muscles are sore or if you have an injury to any body part that you want to target with PMR, talk to your doctor before using this technique.
* If you experience any intense muscle pain while performing this exercise, stop immediately and call your doctor.
How To Reduce Stress by Deep Breathing
Deep breathing can be an important coping skill to learn. It may sound silly, but many people do not breathe properly. Natural breathing involves your diaphragm, a large muscle in your abdomen. When you breathe in, your belly should expand. When you breathe out, your belly should fall. Overtime, people forget how to breathe this way and instead use their chest and shoulders. This causes short and shallow breaths, which can increase stress and anxiety.
Fortunately, it is not too late to "re-learn" how to breathe and help protect yourself from stress. Practice the simple exercise below to improve your breathing.
Difficulty: Easy
Time Required: 10 minutes
Here's How:
1. Find a comfortable position either lying on your back or sitting. If you are sitting down, make sure that you keep your back straight and release the tension in your shoulders. Let them drop.
2. Close your eyes.
3. Place one hand on your stomach and the other on your chest.
4. Take a few breaths as you normally would. Does your belly rise and fall with every inbreath and outbreath? If you can answer "yes," that is good. This is the natural way of breathing. If your belly stays still but your chest rises and falls with every breath, practice breathing by only allowing your belly to rise and fall when you breathe in and out.
5. Continue to take deep breaths, concentrating on only moving your belly.
6. Continue as long as you would like!
Tips:
1. It can take some time to re-learn how to breathe. The more you practice, the easier it becomes. Take some time each day to practice this exercise. You can do it anywhere.
2. Try to practice this exercise at a time when you are already relaxed. This will make it easier to take deeper breaths.
3. If you are having trouble taking deep breaths, try breathing in through your nose and exhaling through your mouth. Also, slowly count to five in your head as you breathe in and out.
How to Breathe: Breathing and Walking
Breathing is important for walking and learning breathing techniques can enhance walking or even turn it into a more energizing, more stress-relieving, and even spiritual experience.
You've Been Breathing Wrong'
The breathing cycle should start in the belly. Drawing the belly out brings the diaphragm down, inflating the lungs. Next, the ribcage is expanded to draw in more air. Finally, the shoulders and clavicles are drawn back to bring in the final small increase in lung volume. To exhale, it is the reverse.
Many people keep their stomachs sucked in and tight continuously, thereby depriving themselves of the belly-expanding major portion of each breath. As a result, most people breathe very shallowly using only the shoulders/clavicles and the ribcage for inhalation and exhalation.
While shallow "paradoxical" breathing will keep you alive, it becomes a large detriment in situations where you need more oxygen, such as when walking at a moderate pace. Athletes of all kinds are coached to learn to breathe with their bellies to get a full inhalation and exhalation.
Practicing a Full Complete Breath
* Suck in your stomach, drawing your belly button towards your spine.
* Exhale
* Now expand your belly button outward, drawing in breath.
* Then allow your ribs to open out
* Finally, draw back your shoulders and clavicles.
* To exhale, first allow out the air at the top of your chest
* Next, draw in the rib cage
* Finally, draw the belly button back towards the spine
* Repeat for a few minutes each day to retrain yourself to normal full breathing.
Breathing and Walking
Consciously attend to your breathing for a few minutes during each walk. Concentrate on complete breaths from belly to chest to clavicles and back. This technique can be especially helpful when tackling a hill, giving your body the oxygen it needs to fuel effort.
Deep breathing exercise : Abdominal Breathing
Proper Breathing to Reduce Anxiety
Breathing is a necessity of life that usually occurs without much thought. When you breathe in air, blood cells receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that is carried back through your body and exhaled. Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue and other physical and emotional disturbances.
Is the Way You’re Breathing Contributing to Your Anxiety and Panic?
Most people are not really conscious about the way they are breathing, but generally there are two types of breathing patterns:
1. Thoracic (chest) breathing
2. Diaphragmatic (abdominal) breathing
When people are anxious they tend to take rapid, shallow breaths that come directly from the chest. This type of breathing is called thoracic or chest breathing. When you’re feeling anxious, you may not even be aware that you’re breathing this way.
Chest breathing causes an upset in the oxygen and carbon dioxide levels in the body resulting in increased heart rate, dizziness, muscle tension and other physical sensations. Your blood is not being properly oxygenated and this may signal a stress response that contributes to anxiety and panic attacks.
In contrast, during abdominal or diaphragmatic breathing, you take even, deep breaths. This is the way newborn babies naturally breathe. You are also probably using this pattern of breathing when you are in a relaxed stage of sleep.
How Can I Tell the Difference Between Chest and Abdominal Breathing?
The easiest way to determine your breathing pattern is to put one hand on your upper abdomen near the waist and the other on the middle of your chest. As you breathe, notice which hand raises the most. If you are breathing properly, your abdomen should expand and contract with each breath. It is especially important to be aware of these differences during stressful and anxious times when you are more likely to breathe from your chest.
Simple Abdominal Breathing Exercise for Relaxation
The next time you’re feeling anxious try this simple relaxation technique:
1. Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand, and your chest should rise very little.
2. Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
3. Repeat this breathing exercise for several minutes.
You can perform this exercise as often as needed. It can be done standing up, sitting down or lying down.
If you find this exercise difficult or believe it is making you anxious or panicky, stop for now. Sometimes people with panic disorder initially feel increased anxiety or panic while doing this exercise. This may be due to anxiety caused by focusing on your breathing, or you may be unable to do the exercise correctly without some practice. If that happens to you, stop for now. Try it again in a day or so and build up time gradually.
Progressive Muscle Relaxation Can Help You Reduce Anxiety and Prevent Panic
Progressive muscle relaxation (PMR) is a stress and anxiety management technique developed by Chicago physician Edmund Jacobson in the 1920s. Jacobson theorized that anxiety and stress lead to muscle tension, which, in turn, increases feelings of anxiety. When the body is in a relaxed state, however, there is little muscle tension, leading to decreased anxious feelings. Jacobson believed that if one’s body is relaxed, one’s mind cannot be in a state of angst.
Distinguish Between Tense and Relaxed Muscles
If you have panic disorder, agoraphobia or another type of anxiety disorder, you may experience frequent muscle tension. In fact, chronic muscle tension may be so automatic that it seems normal, and you may have forgotten what it feels like when your muscles are completely relaxed. By employing the progressive muscle relaxation technique, you will be able to quickly rediscover the distinctions between relaxation and tension of various muscle groups.
Try this simple exercise: Make a tight fist while simultaneously flexing your hand upward at the wrist. Focus on the sensations you feel while these muscles are tensed. Hold this position for about 10 seconds and release. Let your hand and arm go limp. Focus on how your relaxed muscles feel. Repeat this a couple of times. Focus on the different feelings and physical sensations between tensing and relaxing your fist.
How Does PMR Ease Anxiety?
Anxiety triggers certain physical changes and sensations, including:
* Increased blood flow to the muscles
* Muscle tightening
* Rapid or shallow breathing
* Increased heart rate
* Slowed digestive functioning
By using PMR, you can counter these physical changes and sensations to achieve a “relaxation response.” A relaxation response comes from using relaxation techniques to calm your body. During PMR, your breathing slows and your heart rate and blood pressure decrease. When muscles are relaxed, they don’t require as much oxygen as when they are tense. This allows redirection of blood flow from the tense muscles to other areas of the body, which reduces many of the unpleasant physical effects of anxiety.
What Are the Benefits of PMR?
PMR has been shown to be beneficial in easing anxiety, and reducing anxiety has been shown to improve the symptoms of many psychological and medical conditions. This technique is often recommended for people with anxiety disorders, insomnia, chronic pain and other disorders. In fact, some studies of breast cancer patients have shown PMR not only reduces anxiety but depression and treatment induced nausea and vomiting as well.
How to Do Progressive Muscle Relaxation
Basically, a progressive muscle relaxation exercise involves systematically constricting and relaxing various muscle groups from your feet upward or your head downward. You focus on tensing and relaxing muscle groups in the feet, legs, buttocks, stomach, back, hands, arms, chest, shoulders, neck and face.
To be most effective, you should be sitting or lying down in a comfortable position. Your eyes may be opened or closed, but most people find closing their eyes helps maintain focus during the exercise. Loosen any restrictive clothing, make sure your surroundings are quiet and follow these basic steps:
1. Do some deep breathing before you begin. Inhale slowly and deeply through your nose and exhale through your mouth. Repeat this several times.
2. Begin tensing and relaxing muscle groups. Bend your feet upward from the ankle toward your face, flexing as much as you can. Hold this position for about 5 to 10 seconds. Quickly release the tension and remain still for about 20 to 30 seconds.
3. Gradually work your way upward by tensing and relaxing each set of muscle groups. Hold each tensed position for about 5 to 10 seconds. Allow 20 to 30 seconds of relaxation before moving on to the next muscle group.
4. Focus on how you feel while you are tensing your muscles and while you are relaxed.
5. After you’ve completed all of the muscle groups, continue deep breathing and focus on how you feel in this relaxed state. Notice the difference between how you feel now and how you felt at the start of the exercise.
Practice Is a Must
All relaxation techniques are essentially skills, and skills get better with practice. By practicing progressive muscle relaxation regularly, you should be able to achieve a greater depth of relaxation in a shortened amount of time. Once mastered, you should be able to relax tense muscles on cue in many stressful situations.
Special Considerations
* If you experience feelings of emotional distress while using progressive muscle relaxation, stop and talk to your doctor.
* If your muscles are sore or if you have an injury to any body part that you want to target with PMR, talk to your doctor before using this technique.
* If you experience any intense muscle pain while performing this exercise, stop immediately and call your doctor.
How To Reduce Stress by Deep Breathing
Deep breathing can be an important coping skill to learn. It may sound silly, but many people do not breathe properly. Natural breathing involves your diaphragm, a large muscle in your abdomen. When you breathe in, your belly should expand. When you breathe out, your belly should fall. Overtime, people forget how to breathe this way and instead use their chest and shoulders. This causes short and shallow breaths, which can increase stress and anxiety.
Fortunately, it is not too late to "re-learn" how to breathe and help protect yourself from stress. Practice the simple exercise below to improve your breathing.
Difficulty: Easy
Time Required: 10 minutes
Here's How:
1. Find a comfortable position either lying on your back or sitting. If you are sitting down, make sure that you keep your back straight and release the tension in your shoulders. Let them drop.
2. Close your eyes.
3. Place one hand on your stomach and the other on your chest.
4. Take a few breaths as you normally would. Does your belly rise and fall with every inbreath and outbreath? If you can answer "yes," that is good. This is the natural way of breathing. If your belly stays still but your chest rises and falls with every breath, practice breathing by only allowing your belly to rise and fall when you breathe in and out.
5. Continue to take deep breaths, concentrating on only moving your belly.
6. Continue as long as you would like!
Tips:
1. It can take some time to re-learn how to breathe. The more you practice, the easier it becomes. Take some time each day to practice this exercise. You can do it anywhere.
2. Try to practice this exercise at a time when you are already relaxed. This will make it easier to take deeper breaths.
3. If you are having trouble taking deep breaths, try breathing in through your nose and exhaling through your mouth. Also, slowly count to five in your head as you breathe in and out.
How to Breathe: Breathing and Walking
Breathing is important for walking and learning breathing techniques can enhance walking or even turn it into a more energizing, more stress-relieving, and even spiritual experience.
You've Been Breathing Wrong'
The breathing cycle should start in the belly. Drawing the belly out brings the diaphragm down, inflating the lungs. Next, the ribcage is expanded to draw in more air. Finally, the shoulders and clavicles are drawn back to bring in the final small increase in lung volume. To exhale, it is the reverse.
Many people keep their stomachs sucked in and tight continuously, thereby depriving themselves of the belly-expanding major portion of each breath. As a result, most people breathe very shallowly using only the shoulders/clavicles and the ribcage for inhalation and exhalation.
While shallow "paradoxical" breathing will keep you alive, it becomes a large detriment in situations where you need more oxygen, such as when walking at a moderate pace. Athletes of all kinds are coached to learn to breathe with their bellies to get a full inhalation and exhalation.
Practicing a Full Complete Breath
* Suck in your stomach, drawing your belly button towards your spine.
* Exhale
* Now expand your belly button outward, drawing in breath.
* Then allow your ribs to open out
* Finally, draw back your shoulders and clavicles.
* To exhale, first allow out the air at the top of your chest
* Next, draw in the rib cage
* Finally, draw the belly button back towards the spine
* Repeat for a few minutes each day to retrain yourself to normal full breathing.
Breathing and Walking
Consciously attend to your breathing for a few minutes during each walk. Concentrate on complete breaths from belly to chest to clavicles and back. This technique can be especially helpful when tackling a hill, giving your body the oxygen it needs to fuel effort.
How to Stop Worrying: You Can Break Free From Chronic Worry
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It is actually possible to learn how to stop worrying. But first, it is important to know that worry can be normal and even beneficial in certain circumstances. For example, if you’re worried about doing well on an upcoming exam, you may be motivated to study hard. But, sometimes worry becomes pervasive and interferes with our ability to live a happy and peaceful existence. And instead of being a motivating factor, chronic worry can interfere with the actions necessary to achieve our goals.
A friend once told me she felt as if she was worrying her life away. When I asked her what she was worried about, she replied, “Everything.” As our conversation continued, I soon discovered that she did, indeed, worry about everything – even when there was no apparent reason. Her financial status was excellent, but she worried about finances. She worried about the smallest details surrounding the health of herself and her family. She even worried that she would not pack the right clothes for an upcoming trip. Worse, her worrisome thoughts left little room for anything else in her life.
Worry and Anxiety Disorders
Worry can be a symptom of an anxiety disorder. For example, generalized anxiety disorder (GAD) is characterized by excessive worry about routine matters. The worry associated with GAD is out of proportion and may even exist when there is little or no need for concern. Panic disorder often comes with worry about one’s health or when and where the next panic attack will strike.
The good news is that anxiety disorders are very treatable conditions. If you believe your worrying may be a symptom of an anxiety disorder, it is important to get help. There are many treatments available, including medications and psychotherapies that can reduce or stop your symptoms.
You may have a problem with worry if you:
* Consistently worry about future failures, dangers or other types of negative outcomes
* Ruminate, or repeat in your mind, the same worry or worries
* Try to stop worrying by anxious avoidance of certain situations
* Become paralyzed with worry and are unable to focus on, or implement, constructive solutions to your problems
How to Stop Worrying
1. Learn and Practice Relaxation Techniques
By leaning and practicing relaxation techniques, you may be able to reduce intrusive worry. Some techniques that may be helpful include:
Deep Breathing
Progressive Muscle Relaxation
Guided Imagery
Meditation
Journaling
2. Use Thought Stopping
One effective and quick technique to help you with the intrusive worrisome thoughts is called “thought stopping.” The basis of this technique is that you consciously issue the command, “Stop!” when you experience repeated worrisome, unnecessary or distorted thoughts. You then replace the worrisome thought with something more positive and realistic.
3. Other Tips to Stop Worrying
Do you find yourself worrying about a future event because you are picturing a negative outcome? Analyzing your worrisome thoughts and analyzing the risks realistically is important in overcoming chronic worry. Here you will find more tips on how to stop worrying.
It is actually possible to learn how to stop worrying. But first, it is important to know that worry can be normal and even beneficial in certain circumstances. For example, if you’re worried about doing well on an upcoming exam, you may be motivated to study hard. But, sometimes worry becomes pervasive and interferes with our ability to live a happy and peaceful existence. And instead of being a motivating factor, chronic worry can interfere with the actions necessary to achieve our goals.
A friend once told me she felt as if she was worrying her life away. When I asked her what she was worried about, she replied, “Everything.” As our conversation continued, I soon discovered that she did, indeed, worry about everything – even when there was no apparent reason. Her financial status was excellent, but she worried about finances. She worried about the smallest details surrounding the health of herself and her family. She even worried that she would not pack the right clothes for an upcoming trip. Worse, her worrisome thoughts left little room for anything else in her life.
Worry and Anxiety Disorders
Worry can be a symptom of an anxiety disorder. For example, generalized anxiety disorder (GAD) is characterized by excessive worry about routine matters. The worry associated with GAD is out of proportion and may even exist when there is little or no need for concern. Panic disorder often comes with worry about one’s health or when and where the next panic attack will strike.
The good news is that anxiety disorders are very treatable conditions. If you believe your worrying may be a symptom of an anxiety disorder, it is important to get help. There are many treatments available, including medications and psychotherapies that can reduce or stop your symptoms.
You may have a problem with worry if you:
* Consistently worry about future failures, dangers or other types of negative outcomes
* Ruminate, or repeat in your mind, the same worry or worries
* Try to stop worrying by anxious avoidance of certain situations
* Become paralyzed with worry and are unable to focus on, or implement, constructive solutions to your problems
How to Stop Worrying
1. Learn and Practice Relaxation Techniques
By leaning and practicing relaxation techniques, you may be able to reduce intrusive worry. Some techniques that may be helpful include:
Deep Breathing
Progressive Muscle Relaxation
Guided Imagery
Meditation
Journaling
2. Use Thought Stopping
One effective and quick technique to help you with the intrusive worrisome thoughts is called “thought stopping.” The basis of this technique is that you consciously issue the command, “Stop!” when you experience repeated worrisome, unnecessary or distorted thoughts. You then replace the worrisome thought with something more positive and realistic.
3. Other Tips to Stop Worrying
Do you find yourself worrying about a future event because you are picturing a negative outcome? Analyzing your worrisome thoughts and analyzing the risks realistically is important in overcoming chronic worry. Here you will find more tips on how to stop worrying.
Irritable Bowel Syndrome Irritable Bowel Syndrome and Anxiety Disorders
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Irritable Bowel Syndrome
Irritable Bowel Syndrome and Anxiety Disorders : Irritable Bowel Syndrome (IBS)
Irritable bowel syndrome is not a specific disease, but is used to describe a group of symptoms that may include:
* Stomach pain
* Flatulence (gas)
* Bloated or swollen abdomen
* Diarrhea, constipation or a combination of both
* Whitish mucus in the stool
The label “IBS” is often used when medical testing does not result in a specific diagnosis for the symptoms. Irritable Bowel Syndrome is usually chronic, but symptoms may be absent for long periods of time between episodes.
IBS Related to Anxiety and Depression
Stress and anxiety have been shown to interfere with gastrointestinal function. It is estimated that up to 60% of people who seek medical care for IBS also report anxiety and/or a mood disorder. Some researchers believe that people with IBS are sensitive to certain stress chemicals, resulting in an exaggerated response of the colon.
Some things that aggravate panic disorder may also worsen symptoms of IBS. For example, stress, alcohol and caffeine tend to trigger panic attacks and have, also, have been linked to increased IBS symptoms. And, if you worry about being away from a nearby restroom, you may experience increased symptoms of agoraphobia.
If you are receiving medication for panic disorder, it is important to talk to your doctor if you have symptoms of IBS. Some medications used to treat PD may produce side effects that worsen your IBS symptoms. On the other hand, some PD medications may relieve IBS symptoms.
Self-Help Tips to Manage Your IBS Symptoms
1. Find Your Dietary Triggers
Many times, the symptoms of IBS are aggravated by certain foods or beverages. These are often called “triggers,” and they are different for everyone. Common triggers that have been shown to increase IBS symptoms, include:
* Caffeine
* Alcohol
* Insoluble fiber (i.e., raw vegetables, the skin on fruits)
* Foods high in fat
* Carbonated beverages
* Dairy products
You may have these and many other dietary triggers. By keeping a food diary and following an elimination diet, you can discover what aggravates your IBS symptoms.
2. Manage Stress
Excessive stress has been linked to increased IBS symptoms and increased symptoms of panic disorder. It is important to help both your IBS symptoms and your PD symptoms by being aware of you stress level and incorporating stress management techniques into your life.
What is IBS?
Irritable bowel syndrome (IBS) is a digestive disorder that many people have, but few people talk about. It is estimated that IBS affects up to 15% of the population with its symptoms of chronic abdominal pain and major disturbance of bowel functioning. IBS can entail bouts of urgent diarrhea, episodes of chronic constipation, or a pattern of alternating between the two. IBS is considered a functional disorder, in that it involves a malfunction in how the intestinal system works, but doesn’t show up in any visible disease process or tissue damage. If you have IBS, you know first hand how intense the disorder can be and how it can cause significant disruption in the ability to attend to the tasks of daily life.
Causes
Researchers are not yet quite clear why people develop IBS. Often the disorder manifests itself following a severe bout of gastroenteritis, otherwise known as the stomach flu. Sometimes symptoms appear after the experience of an extremely stressful event. A high incidence of IBS in adults were the victim of sexual or physical abuse in childhood. As you can see, stress and IBS often go hand in hand, but the relationship is not yet fully understood. New research avenues are looking at dysfunction in the neurochemical systems of the gut and the brain to better understand the role that stress plays in the onset and maintenance of IBS symptoms.
Other Digestive Disorders
IBS is generally diagnosed after other disorders have been ruled out through routine diagnostic testing. The Inflammatory Bowel Diseases, Ulcerative Colitis and Crohn’s disease, have similar symptoms, but involve visible tissue inflammation. Colon cancer is often a concern due to the high level of discomfort of IBS symptoms. However, there are many key differences between the symptoms of colon cancer and IBS. Blood in the stool, anemia, pain and cramping not relieved by a bowel movement, and significant weight loss are not generally associated with IBS and would require further investigation. In any case, if you have any marked change in bowel functioning, it is essential that you bring this to the attention of a qualified physician.
Treating IBS
Individuals with IBS frequently feel as if they have lost control of their life and they just want to “feel normal” again. Although IBS does tend to have a chronic course, there are many interventions that have been shown to significantly reduce the frequency, severity and duration of symptoms. Whether it is through the use of prescription medication (for diarrhea or constipation), over the counter remedies, nutritional changes, psychotherapy or stress management techniques, be assured that the impact of IBS on your quality of life can be significantly minimized. You can also be reassured with the knowledge that IBS does not involve a shorter life expectancy or lead to more serious disorders. In fact, making the lifestyle changes necessary to deal with IBS can lead to a focus on better self care with positive effects seen in terms of your overall health.
IBS Treatment
(IBS) treatment is generally not a 'one size fits all' plan. A multi-faceted approach is often called for, including having a good working relationship with your physician, the possible use of prescription medicine (for diarrhea or constipation) and over-the-counter (OTC) remedies, nutritional and lifestyle changes, and in some cases, psychotherapy. Working with your physician, and with a little trial and error, you can find your own pathway for treating your IBS. As you try to find your way, be reassured that although IBS can be detrimental to your quality of life, it is not detrimental to your overall health or life expectancy.
Medication
Can medicine help IBS? Yes and no. There is no one drug cure for IBS, but a variety of medications are available that address specific symptoms. The problem is that IBS can be a chronic condition, and patients are often cautioned against taking a medication over a long period of time. Thus, for an ongoing condition like IBS, it is a good idea to explore non-drug treatment alternatives instead of, or in addition to, medication.
For the treatment of severe symptoms, your physician does have a variety of prescription options.
* Antispasmodics: These medications may be prescribed for the treatment of abdominal pain and cramping and are best taken on an as-needed basis.
* Antidepressants: Medications in this class can be taken over a longer period of time and may be chosen for their pain-reducing capability or to treat a co-existing depression or anxiety disorder.
* Medications that target the neurotransmitters (chemicals that pass information in the nerves of the brain and gut) that affect the speed of muscle contraction, secretion of mucus, and the absorption of fluids in the intestines are available for the treatment of diarrhea and constipation, but with strict guidelines as to who they can safely be prescribed for. The major medications in this class are Lotronex for diarrhea, and Zelnorm for constipation.
* Antibiotics: A newer, but still controversial, option for IBS is the use of specific antibiotics to target a possible overgrowth of bacteria in the small intestine.
Over-the-Counter Remedies
These products are available without a prescription and may be helpful in reducing certain abdominal symptoms. Remember that it is always important to check with your doctor before using any OTC product.
* Imodium (Loperamide): Used to control the symptoms of diarrhea.
* Fiber Supplements: (Benefiber, Citrucel, Metamucil) Supplements to increase dietary fiber.
* Probiotics: Dietary supplements that contain bacteria that may help to balance the intestinal tract.
Dietary Modifications
One of the most common ways that individuals try to cope with IBS is through dietary restriction. Faced with such traumatic symptoms, it is easy to point to food as a culprit. However, there is limited research support for the role of specific foods in causing IBS symptoms. An important fact to keep in mind is that the simple act of eating, in particular eating large or fatty meals, can stimulate bowel contractions. Stress and hormonal changes also contribute to IBS symptoms, so that a food that is poorly tolerated on one occasion may be enjoyed without consequence on another.
* Keep a food diary. A helpful way to determine the role of food in relation to your symptoms is to keep a food diary, an ongoing account of what you eat and how you feel. It is recommended that if you have identified a particular food as being a possible culprit, to eliminate that food for a period of about three months to see if this has any effect on your symptoms. If not, try eating the food again and repeat the process with the next food on your list. Common offenders are gas-producing vegetables, artificial sweeteners, caffeine and alcohol.
* Eat smaller, more frequent meals.
* For constipation, try to eat a large breakfast, as this may be the best time to encourage intestinal contractions and the urge to defecate.
* Increase fiber, but use caution. Fiber is generally recommended due to its many health benefits. However, research is somewhat mixed as to the effectiveness of the two types of fiber, soluble fiber and insoluble fiber for relieving IBS symptoms, and some types of fiber might actually exacerbate symptoms. So, add fiber slowly and evaluate the effects on your symptoms. A starting guide may be to increase soluble fiber, particularly in the form of psyllium, for diarrhea-predominant IBS, and insoluble fiber for the treatment of constipation.
Psychotherapy
Two forms of psychotherapy have been shown to be clinically effective in reducing the frequency, intensity and duration of IBS symptoms: Cognitive Behavioral Therapy (CBT) and Hypnotherapy. CBT is a form of therapy in which the individual is taught strategies for modifying maladaptive thinking patterns as well as new behaviors for managing anxiety and handling stressful situations. Hypnotherapy involves the induction of a relaxing and comfortable state of consciousness in which specific suggestions are offered in order to lead to a permanent change in behavior. In either form, psychotherapy offers the advantage of helping you to learn long-term strategies for handling your IBS without the risk of possible negative side effects associated with medication.
Irritable Bowel Syndrome
Irritable Bowel Syndrome and Anxiety Disorders : Irritable Bowel Syndrome (IBS)
Irritable bowel syndrome is not a specific disease, but is used to describe a group of symptoms that may include:
* Stomach pain
* Flatulence (gas)
* Bloated or swollen abdomen
* Diarrhea, constipation or a combination of both
* Whitish mucus in the stool
The label “IBS” is often used when medical testing does not result in a specific diagnosis for the symptoms. Irritable Bowel Syndrome is usually chronic, but symptoms may be absent for long periods of time between episodes.
IBS Related to Anxiety and Depression
Stress and anxiety have been shown to interfere with gastrointestinal function. It is estimated that up to 60% of people who seek medical care for IBS also report anxiety and/or a mood disorder. Some researchers believe that people with IBS are sensitive to certain stress chemicals, resulting in an exaggerated response of the colon.
Some things that aggravate panic disorder may also worsen symptoms of IBS. For example, stress, alcohol and caffeine tend to trigger panic attacks and have, also, have been linked to increased IBS symptoms. And, if you worry about being away from a nearby restroom, you may experience increased symptoms of agoraphobia.
If you are receiving medication for panic disorder, it is important to talk to your doctor if you have symptoms of IBS. Some medications used to treat PD may produce side effects that worsen your IBS symptoms. On the other hand, some PD medications may relieve IBS symptoms.
Self-Help Tips to Manage Your IBS Symptoms
1. Find Your Dietary Triggers
Many times, the symptoms of IBS are aggravated by certain foods or beverages. These are often called “triggers,” and they are different for everyone. Common triggers that have been shown to increase IBS symptoms, include:
* Caffeine
* Alcohol
* Insoluble fiber (i.e., raw vegetables, the skin on fruits)
* Foods high in fat
* Carbonated beverages
* Dairy products
You may have these and many other dietary triggers. By keeping a food diary and following an elimination diet, you can discover what aggravates your IBS symptoms.
2. Manage Stress
Excessive stress has been linked to increased IBS symptoms and increased symptoms of panic disorder. It is important to help both your IBS symptoms and your PD symptoms by being aware of you stress level and incorporating stress management techniques into your life.
What is IBS?
Irritable bowel syndrome (IBS) is a digestive disorder that many people have, but few people talk about. It is estimated that IBS affects up to 15% of the population with its symptoms of chronic abdominal pain and major disturbance of bowel functioning. IBS can entail bouts of urgent diarrhea, episodes of chronic constipation, or a pattern of alternating between the two. IBS is considered a functional disorder, in that it involves a malfunction in how the intestinal system works, but doesn’t show up in any visible disease process or tissue damage. If you have IBS, you know first hand how intense the disorder can be and how it can cause significant disruption in the ability to attend to the tasks of daily life.
Causes
Researchers are not yet quite clear why people develop IBS. Often the disorder manifests itself following a severe bout of gastroenteritis, otherwise known as the stomach flu. Sometimes symptoms appear after the experience of an extremely stressful event. A high incidence of IBS in adults were the victim of sexual or physical abuse in childhood. As you can see, stress and IBS often go hand in hand, but the relationship is not yet fully understood. New research avenues are looking at dysfunction in the neurochemical systems of the gut and the brain to better understand the role that stress plays in the onset and maintenance of IBS symptoms.
Other Digestive Disorders
IBS is generally diagnosed after other disorders have been ruled out through routine diagnostic testing. The Inflammatory Bowel Diseases, Ulcerative Colitis and Crohn’s disease, have similar symptoms, but involve visible tissue inflammation. Colon cancer is often a concern due to the high level of discomfort of IBS symptoms. However, there are many key differences between the symptoms of colon cancer and IBS. Blood in the stool, anemia, pain and cramping not relieved by a bowel movement, and significant weight loss are not generally associated with IBS and would require further investigation. In any case, if you have any marked change in bowel functioning, it is essential that you bring this to the attention of a qualified physician.
Treating IBS
Individuals with IBS frequently feel as if they have lost control of their life and they just want to “feel normal” again. Although IBS does tend to have a chronic course, there are many interventions that have been shown to significantly reduce the frequency, severity and duration of symptoms. Whether it is through the use of prescription medication (for diarrhea or constipation), over the counter remedies, nutritional changes, psychotherapy or stress management techniques, be assured that the impact of IBS on your quality of life can be significantly minimized. You can also be reassured with the knowledge that IBS does not involve a shorter life expectancy or lead to more serious disorders. In fact, making the lifestyle changes necessary to deal with IBS can lead to a focus on better self care with positive effects seen in terms of your overall health.
IBS Treatment
(IBS) treatment is generally not a 'one size fits all' plan. A multi-faceted approach is often called for, including having a good working relationship with your physician, the possible use of prescription medicine (for diarrhea or constipation) and over-the-counter (OTC) remedies, nutritional and lifestyle changes, and in some cases, psychotherapy. Working with your physician, and with a little trial and error, you can find your own pathway for treating your IBS. As you try to find your way, be reassured that although IBS can be detrimental to your quality of life, it is not detrimental to your overall health or life expectancy.
Medication
Can medicine help IBS? Yes and no. There is no one drug cure for IBS, but a variety of medications are available that address specific symptoms. The problem is that IBS can be a chronic condition, and patients are often cautioned against taking a medication over a long period of time. Thus, for an ongoing condition like IBS, it is a good idea to explore non-drug treatment alternatives instead of, or in addition to, medication.
For the treatment of severe symptoms, your physician does have a variety of prescription options.
* Antispasmodics: These medications may be prescribed for the treatment of abdominal pain and cramping and are best taken on an as-needed basis.
* Antidepressants: Medications in this class can be taken over a longer period of time and may be chosen for their pain-reducing capability or to treat a co-existing depression or anxiety disorder.
* Medications that target the neurotransmitters (chemicals that pass information in the nerves of the brain and gut) that affect the speed of muscle contraction, secretion of mucus, and the absorption of fluids in the intestines are available for the treatment of diarrhea and constipation, but with strict guidelines as to who they can safely be prescribed for. The major medications in this class are Lotronex for diarrhea, and Zelnorm for constipation.
* Antibiotics: A newer, but still controversial, option for IBS is the use of specific antibiotics to target a possible overgrowth of bacteria in the small intestine.
Over-the-Counter Remedies
These products are available without a prescription and may be helpful in reducing certain abdominal symptoms. Remember that it is always important to check with your doctor before using any OTC product.
* Imodium (Loperamide): Used to control the symptoms of diarrhea.
* Fiber Supplements: (Benefiber, Citrucel, Metamucil) Supplements to increase dietary fiber.
* Probiotics: Dietary supplements that contain bacteria that may help to balance the intestinal tract.
Dietary Modifications
One of the most common ways that individuals try to cope with IBS is through dietary restriction. Faced with such traumatic symptoms, it is easy to point to food as a culprit. However, there is limited research support for the role of specific foods in causing IBS symptoms. An important fact to keep in mind is that the simple act of eating, in particular eating large or fatty meals, can stimulate bowel contractions. Stress and hormonal changes also contribute to IBS symptoms, so that a food that is poorly tolerated on one occasion may be enjoyed without consequence on another.
* Keep a food diary. A helpful way to determine the role of food in relation to your symptoms is to keep a food diary, an ongoing account of what you eat and how you feel. It is recommended that if you have identified a particular food as being a possible culprit, to eliminate that food for a period of about three months to see if this has any effect on your symptoms. If not, try eating the food again and repeat the process with the next food on your list. Common offenders are gas-producing vegetables, artificial sweeteners, caffeine and alcohol.
* Eat smaller, more frequent meals.
* For constipation, try to eat a large breakfast, as this may be the best time to encourage intestinal contractions and the urge to defecate.
* Increase fiber, but use caution. Fiber is generally recommended due to its many health benefits. However, research is somewhat mixed as to the effectiveness of the two types of fiber, soluble fiber and insoluble fiber for relieving IBS symptoms, and some types of fiber might actually exacerbate symptoms. So, add fiber slowly and evaluate the effects on your symptoms. A starting guide may be to increase soluble fiber, particularly in the form of psyllium, for diarrhea-predominant IBS, and insoluble fiber for the treatment of constipation.
Psychotherapy
Two forms of psychotherapy have been shown to be clinically effective in reducing the frequency, intensity and duration of IBS symptoms: Cognitive Behavioral Therapy (CBT) and Hypnotherapy. CBT is a form of therapy in which the individual is taught strategies for modifying maladaptive thinking patterns as well as new behaviors for managing anxiety and handling stressful situations. Hypnotherapy involves the induction of a relaxing and comfortable state of consciousness in which specific suggestions are offered in order to lead to a permanent change in behavior. In either form, psychotherapy offers the advantage of helping you to learn long-term strategies for handling your IBS without the risk of possible negative side effects associated with medication.
Coping Styles for Anxiety
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If you are someone who experiences a lot of anxiety in your life, learning to cope with it can potentially be the most important thing you can do. Below are several major coping styles that you can apply to improve how to tackle your anxiety. For more specific strategies, check this article.
Model of Stress
Before discussing coping, it is important to highlight an overview of how people generally deal with stress. The first stage is that a stressful event is experienced. Next, the person appraises the event as positive, neutral, or negative, with the negative including potential harm, threat, or challenge. Third, the individual determines if the stressor is within personal control, and searches for coping strategies and how to deal with the stressor if possible. Finally, the stress response can include physiological changes, emotions, and a behavioral response.
Problem-Focused Coping
This coping style is focused on dealing with the stress itself to make changes and bring relief. For example, if you get a reduction in pay at work, it can cause stress and anxiety. A problem-focused approach would be to try and regain some of the pay at work or to find another job that would replace the income. This method is effective when the person actually has some control over the stressor, or can make adjustments to reduce the impact of it.
Emotion-Focused Coping
This style focuses on reexamining the stressor and dealing with the emotional response to it. One part of an emotion-focused approach is identifying feelings associated with he stressor. A second part is reframing the stressor as something that is less anxiety-provoking or stressful. An example would be a breakup. Identify the emotions associated with the breakup (sadness, anxiety, anger), and then think of ways to take away the power of this. Examples might be thinking that “This is a chance to do something new” or “It is for the best.”
Avoidance Strategies
Many people use a variety of avoidance strategies to deal with stress and anxiety. Simply avoiding the problem, denying its existence, or minimizing it can be effective short-term strategies. But overall, they will prove to be ineffective in most situations. Learning to tolerate a temporary increase in stress and anxiety and employing one of the other strategies can let you experience a shorter duration of stress and anxiety overall.
Problem-Focused Coping for Anxiety
Coping with Anxiety Anxiety Symptoms Anxiety Disorder How to Relieve Stress How to Deal with Depression
Problem-focused coping is a style of coping with anxiety that attempts to directly deal with the stressor that is causing anxiety as a way to bring relief, such as learning financial skills to deal with money problems that are causing anxiety. If you're wondering why these things cause the sensation of anxiety, it may be helpful to read about the origins of anxiety.
Example of Problem-Focused Coping
The classic example of using problem-focused coping for anxiety is a scenario about something we all do: Pay bills. Suppose you realized that the money you make at work may no longer be able to cover your current living expenses. For most people, this would rightfully lead to some anxiety.
But for people with generalized anxiety disorder, this could cause a significant amount of worry and even debilitating anxiety about the potential outcomes. Instead of worrying and ruminating about the situation, try to take a problem-focused approach.
5 Ways to Cope with Anxiety
This style could look different for each person but all would result in action. Some potential problem-focused solutions would be to take action to find more income, reduce expenses, talk with the companies that you owe money to, and make a plan of how to deal Learning how to cope with anxiety, particularly for people with generalized anxiety disorder, is essential to living a satisfying life. Beyond professional and self-help treatment methods, these pieces can help you manage daily anxiety. Read more on coping styles and anxiety here.
1. Reassurance
As a therapist, I think that the most helpful coping method is simply reassurance. Learning how to reassure yourself that you will be OK, that you can tolerate the feelings you are experiencing, and that the moment will eventually pass, can be profoundly helpful. Doing this regularly and trusting it are the keys.
2. Identify the Source
Many people with GAD struggle to identify the actual source of their anxiety. Some of this may be due to a fear of what it could possibly be, and thus some people do not allow themselves to find it. Being honest with yourself and searching for the cause, whether it is what you hope it to be or something more serious, is important for coping effectively.
3. Solve the Problem
Anxiety compels us to take action and solve problems. If the problem is something you can have some influence over, taking thoughtful action can be a great way to calm anxiety in the short term. Unfortunately, not all problems are solvable. Learning to manage uncertainty and lack of control is another important part of coping and treatment.
4. Remember it Will Pass
Few things in life (if any) are permanent. This includes the stressor you are experiencing, your internal physiological state, and your current stage of worry. Being able to stay strong when the fire of anxiety gets hot, holding tightly to your confidence, and remembering that it will pass are important during periods of increased stress and anxiety.
5. Relaxation
Learning some quick relaxation techniques can be a great way to cope. Doing a brief muscle-relaxation exercise, breathing slowly from your diaphragm (not your chest), and having a quick mindfulness meditation session will do wonders to calm your body and mind. Read more on mindfulness here. with the economic reality. All of these are using the natural anxiety as a fuel to take action, which will likely lead to reduced anxiety.
If you are someone who experiences a lot of anxiety in your life, learning to cope with it can potentially be the most important thing you can do. Below are several major coping styles that you can apply to improve how to tackle your anxiety. For more specific strategies, check this article.
Model of Stress
Before discussing coping, it is important to highlight an overview of how people generally deal with stress. The first stage is that a stressful event is experienced. Next, the person appraises the event as positive, neutral, or negative, with the negative including potential harm, threat, or challenge. Third, the individual determines if the stressor is within personal control, and searches for coping strategies and how to deal with the stressor if possible. Finally, the stress response can include physiological changes, emotions, and a behavioral response.
Problem-Focused Coping
This coping style is focused on dealing with the stress itself to make changes and bring relief. For example, if you get a reduction in pay at work, it can cause stress and anxiety. A problem-focused approach would be to try and regain some of the pay at work or to find another job that would replace the income. This method is effective when the person actually has some control over the stressor, or can make adjustments to reduce the impact of it.
Emotion-Focused Coping
This style focuses on reexamining the stressor and dealing with the emotional response to it. One part of an emotion-focused approach is identifying feelings associated with he stressor. A second part is reframing the stressor as something that is less anxiety-provoking or stressful. An example would be a breakup. Identify the emotions associated with the breakup (sadness, anxiety, anger), and then think of ways to take away the power of this. Examples might be thinking that “This is a chance to do something new” or “It is for the best.”
Avoidance Strategies
Many people use a variety of avoidance strategies to deal with stress and anxiety. Simply avoiding the problem, denying its existence, or minimizing it can be effective short-term strategies. But overall, they will prove to be ineffective in most situations. Learning to tolerate a temporary increase in stress and anxiety and employing one of the other strategies can let you experience a shorter duration of stress and anxiety overall.
Problem-Focused Coping for Anxiety
Coping with Anxiety Anxiety Symptoms Anxiety Disorder How to Relieve Stress How to Deal with Depression
Problem-focused coping is a style of coping with anxiety that attempts to directly deal with the stressor that is causing anxiety as a way to bring relief, such as learning financial skills to deal with money problems that are causing anxiety. If you're wondering why these things cause the sensation of anxiety, it may be helpful to read about the origins of anxiety.
Example of Problem-Focused Coping
The classic example of using problem-focused coping for anxiety is a scenario about something we all do: Pay bills. Suppose you realized that the money you make at work may no longer be able to cover your current living expenses. For most people, this would rightfully lead to some anxiety.
But for people with generalized anxiety disorder, this could cause a significant amount of worry and even debilitating anxiety about the potential outcomes. Instead of worrying and ruminating about the situation, try to take a problem-focused approach.
5 Ways to Cope with Anxiety
This style could look different for each person but all would result in action. Some potential problem-focused solutions would be to take action to find more income, reduce expenses, talk with the companies that you owe money to, and make a plan of how to deal Learning how to cope with anxiety, particularly for people with generalized anxiety disorder, is essential to living a satisfying life. Beyond professional and self-help treatment methods, these pieces can help you manage daily anxiety. Read more on coping styles and anxiety here.
1. Reassurance
As a therapist, I think that the most helpful coping method is simply reassurance. Learning how to reassure yourself that you will be OK, that you can tolerate the feelings you are experiencing, and that the moment will eventually pass, can be profoundly helpful. Doing this regularly and trusting it are the keys.
2. Identify the Source
Many people with GAD struggle to identify the actual source of their anxiety. Some of this may be due to a fear of what it could possibly be, and thus some people do not allow themselves to find it. Being honest with yourself and searching for the cause, whether it is what you hope it to be or something more serious, is important for coping effectively.
3. Solve the Problem
Anxiety compels us to take action and solve problems. If the problem is something you can have some influence over, taking thoughtful action can be a great way to calm anxiety in the short term. Unfortunately, not all problems are solvable. Learning to manage uncertainty and lack of control is another important part of coping and treatment.
4. Remember it Will Pass
Few things in life (if any) are permanent. This includes the stressor you are experiencing, your internal physiological state, and your current stage of worry. Being able to stay strong when the fire of anxiety gets hot, holding tightly to your confidence, and remembering that it will pass are important during periods of increased stress and anxiety.
5. Relaxation
Learning some quick relaxation techniques can be a great way to cope. Doing a brief muscle-relaxation exercise, breathing slowly from your diaphragm (not your chest), and having a quick mindfulness meditation session will do wonders to calm your body and mind. Read more on mindfulness here. with the economic reality. All of these are using the natural anxiety as a fuel to take action, which will likely lead to reduced anxiety.
วันจันทร์ที่ 12 ตุลาคม พ.ศ. 2552
Insomnia treatment tips ( III )
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Insomnia treatment tips III: Alternative therapies and herbal remedies
There are several alternative treatments that have been used for insomnia. While scientific evidence is still being gathered for these remedies, you may find that some of them work wonderfully for you.
Herbal Supplements and Hormones
* Herbal supplements. There are several herbal remedies thought to help sleep. Examples include chamomile, valerian root, kava kava, chamomile, lemon balm, passionflower, lavender, and St. John’s Wort. These remedies have not yet been scientifically proven to work, although many do try them. Note that the effectiveness of herbal supplements has not been evaluated by the Food and Drug Administration. Herbal supplements can have side effects. Check with your healthcare professional if you are trying these, as they may interfere with some prescribed medications. St. John’s Wort, for example, can limit the effectiveness of many prescribed medications such as blood thinners, birth control pills and some anticancer medications.
* Melatonin. Melatonin is a naturally occurring hormone whose levels peak at night. It is triggered by dark and levels remain elevated throughout the night until light decreases it. For this reason, melatonin has been studied for use as a sleep aid. However, most study results have not found it to be beneficial when compared to a sugar pill (placebo). Some positive results have been shown in helping adjustment to jet lag and shift workers who work nights. However, it’s unclear whether simple exposure to light at the right time is more effective, and there is no risk of side effects with light exposure. Long term uses of melatonin are unknown.
Alternative therapies
* Bright light therapyuses artificial light to simulate the effects of sunlight on the body’s circadian rhythms. It is generally used to treat people who have circadian rhythm sleep disorders or sleep problems associated with jet lag or shift work.
* Acupunctureinvolves the insertion of very fine needles into the body at specific points. It can have a calming effect on your nervous system and also stimulates the production of brain chemicals, including serotonin, which promote sleep. Similarly, acupressure involves finger pressure on the same body points as acupuncture. The advantage of acupressure over acupuncture is that you can do acupressure on yourself. Massage may also help you to relax and sleep better.
* Aromatherapy involves the use of certain scents from herbs, usually distilled into essential oils. The smell is thought to affect the body and is used to treat a wide variety of ailments. Common essential oils for aromatherapy include lavender, jasmine, clary sage, and chamomile. Although research has not conclusively shown aromatherapy to be effective, a scent that you find pleasant can be a cue for sleep in your bedtime routine.
Keeping a sleep diary
A sleep diary can be a helpful way to keep track of your sleeplessness. Although a sleep diary is not a cure in itself, awareness of your sleep patterns can help you discover the cause of your insomnia. The details can be important, and a sleep diary might reveal that your pre-bedtime behavior is thwarting your chance for a good night’s sleep.
Learn about your sleep patterns and habits by keeping a daily sleep diary. See Helpguide's sample sleep diary or make up your own, and include:
* Time you went to bed and woke up;
* Total sleep hours;
* Quality of sleep;
* Times that you were awake during the night and what you did (e.g. stayed in bed with eyes closed or got up, had a glass of milk and meditated);
* Amount of caffeine or alcohol you consumed and times of consumption;
* Types of food and drink and times of consumption;
* Feelings - happiness, sadness, stress, anxiety;
* Drugs or medications taken, amounts taken and times of consumption.
Insomnia treatment tips III: Alternative therapies and herbal remedies
There are several alternative treatments that have been used for insomnia. While scientific evidence is still being gathered for these remedies, you may find that some of them work wonderfully for you.
Herbal Supplements and Hormones
* Herbal supplements. There are several herbal remedies thought to help sleep. Examples include chamomile, valerian root, kava kava, chamomile, lemon balm, passionflower, lavender, and St. John’s Wort. These remedies have not yet been scientifically proven to work, although many do try them. Note that the effectiveness of herbal supplements has not been evaluated by the Food and Drug Administration. Herbal supplements can have side effects. Check with your healthcare professional if you are trying these, as they may interfere with some prescribed medications. St. John’s Wort, for example, can limit the effectiveness of many prescribed medications such as blood thinners, birth control pills and some anticancer medications.
* Melatonin. Melatonin is a naturally occurring hormone whose levels peak at night. It is triggered by dark and levels remain elevated throughout the night until light decreases it. For this reason, melatonin has been studied for use as a sleep aid. However, most study results have not found it to be beneficial when compared to a sugar pill (placebo). Some positive results have been shown in helping adjustment to jet lag and shift workers who work nights. However, it’s unclear whether simple exposure to light at the right time is more effective, and there is no risk of side effects with light exposure. Long term uses of melatonin are unknown.
Alternative therapies
* Bright light therapyuses artificial light to simulate the effects of sunlight on the body’s circadian rhythms. It is generally used to treat people who have circadian rhythm sleep disorders or sleep problems associated with jet lag or shift work.
* Acupunctureinvolves the insertion of very fine needles into the body at specific points. It can have a calming effect on your nervous system and also stimulates the production of brain chemicals, including serotonin, which promote sleep. Similarly, acupressure involves finger pressure on the same body points as acupuncture. The advantage of acupressure over acupuncture is that you can do acupressure on yourself. Massage may also help you to relax and sleep better.
* Aromatherapy involves the use of certain scents from herbs, usually distilled into essential oils. The smell is thought to affect the body and is used to treat a wide variety of ailments. Common essential oils for aromatherapy include lavender, jasmine, clary sage, and chamomile. Although research has not conclusively shown aromatherapy to be effective, a scent that you find pleasant can be a cue for sleep in your bedtime routine.
Keeping a sleep diary
A sleep diary can be a helpful way to keep track of your sleeplessness. Although a sleep diary is not a cure in itself, awareness of your sleep patterns can help you discover the cause of your insomnia. The details can be important, and a sleep diary might reveal that your pre-bedtime behavior is thwarting your chance for a good night’s sleep.
Learn about your sleep patterns and habits by keeping a daily sleep diary. See Helpguide's sample sleep diary or make up your own, and include:
* Time you went to bed and woke up;
* Total sleep hours;
* Quality of sleep;
* Times that you were awake during the night and what you did (e.g. stayed in bed with eyes closed or got up, had a glass of milk and meditated);
* Amount of caffeine or alcohol you consumed and times of consumption;
* Types of food and drink and times of consumption;
* Feelings - happiness, sadness, stress, anxiety;
* Drugs or medications taken, amounts taken and times of consumption.
Insomnia treatment tips ( II )
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Insomnia treatment tips II: Cognitive-behavioral therapy (CBT)
Cognitive Behavioral Therapy The significance of worrying about is often underestimated. For example, on nights when you absolutely must sleep, you are apt to have a harder time sleeping. The more you think about how you should be sleeping, the harder it can be to sleep! Or you might be dreading sleep because you know you will wake up in the middle of the night, exhausted but unable to get back to sleep. One or two nights of sleeplessness can quickly turn into more because of your anxiety and worry about sleeping well.
Cognitive-behavioral therapy (CBT) involves confronting, and changing, your beliefs, assumptions, and behaviors regarding sleep, all of which may be preventing you from getting the sleep you need. CBT can reduce your misconceptions about sleep, as well as teaching you positive sleep behaviors.
The first part of CBT is modifying your thoughts, or cognitions, to create more positive sleep associations. The following are examples of thoughts common to those suffering from insomnia, and how using CBT can help alleviate these worries:
I need a minimum of 8 hours of sleep per night to function effectively during the day.
* CBT response: I don’t necessarily need 8 hours of sleep every night. Every person has a different optimal amount of sleep.
I can’t sleep, tonight and that means I won’t be able to sleep tomorrow night or the next night, etc.
* CBT response: I will sleep fine tomorrow night. I can get up and read for a little while and try again later. Tonight’s experience doesn’t have to determine the future.
I won’t be able to get back to sleep if I wake up in the middle of the night.
* CBT response: My night isn’t ruined – I will be able to get back to sleep. I might be able to get back to sleep more easily if I get up and do yoga or some relaxation exercises.
Redirecting your thoughts takes practice, and the more you try it, the more you will reap the benefits.
The second part of cognitive-behavioral therapy involves changing behaviors and habits that may be affecting your sleep. For example, you might be used to falling asleep in front of the TV with a glass of wine. When you try to sleep a different way, you have trouble. This is because our bodies rely on specific routines and times of day to sleep. However, changing the behaviors of watching TV and drinking alcohol before bed will lead to better sleep, because both TV and alcohol before bed will disrupt sleep. Instead, you could try drinking a warm cup of non-caffeinated tea and reading a book before bed. It may take a few days for your body to get used to the change, but once you do, you will sleep better. Sleep tips provides comprehensive information on how daily habits and behaviors affect sleep and how to make a sleep plan that is right for you.
Insomnia treatment tips II: Cognitive-behavioral therapy (CBT)
Cognitive Behavioral Therapy The significance of worrying about is often underestimated. For example, on nights when you absolutely must sleep, you are apt to have a harder time sleeping. The more you think about how you should be sleeping, the harder it can be to sleep! Or you might be dreading sleep because you know you will wake up in the middle of the night, exhausted but unable to get back to sleep. One or two nights of sleeplessness can quickly turn into more because of your anxiety and worry about sleeping well.
Cognitive-behavioral therapy (CBT) involves confronting, and changing, your beliefs, assumptions, and behaviors regarding sleep, all of which may be preventing you from getting the sleep you need. CBT can reduce your misconceptions about sleep, as well as teaching you positive sleep behaviors.
The first part of CBT is modifying your thoughts, or cognitions, to create more positive sleep associations. The following are examples of thoughts common to those suffering from insomnia, and how using CBT can help alleviate these worries:
I need a minimum of 8 hours of sleep per night to function effectively during the day.
* CBT response: I don’t necessarily need 8 hours of sleep every night. Every person has a different optimal amount of sleep.
I can’t sleep, tonight and that means I won’t be able to sleep tomorrow night or the next night, etc.
* CBT response: I will sleep fine tomorrow night. I can get up and read for a little while and try again later. Tonight’s experience doesn’t have to determine the future.
I won’t be able to get back to sleep if I wake up in the middle of the night.
* CBT response: My night isn’t ruined – I will be able to get back to sleep. I might be able to get back to sleep more easily if I get up and do yoga or some relaxation exercises.
Redirecting your thoughts takes practice, and the more you try it, the more you will reap the benefits.
The second part of cognitive-behavioral therapy involves changing behaviors and habits that may be affecting your sleep. For example, you might be used to falling asleep in front of the TV with a glass of wine. When you try to sleep a different way, you have trouble. This is because our bodies rely on specific routines and times of day to sleep. However, changing the behaviors of watching TV and drinking alcohol before bed will lead to better sleep, because both TV and alcohol before bed will disrupt sleep. Instead, you could try drinking a warm cup of non-caffeinated tea and reading a book before bed. It may take a few days for your body to get used to the change, but once you do, you will sleep better. Sleep tips provides comprehensive information on how daily habits and behaviors affect sleep and how to make a sleep plan that is right for you.
Insomnia treatment tips ( I )
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Insomnia treatment tips I:
Relaxation and stress management
In general, the more relaxed you are before bed, the better your sleep will be. Aside from engaging in quiet activity before bed, the following relaxation and stress management techniques can help you enter a more relaxed state. Consistent practice will help you to relax even when you are thinking about a stressful event.
To learn more about the techniques listed below, including scripts and practical tips for practicing, see Relaxation and Meditation Techniques in Related Links belowEngaging your mind in counting or spelling
Try your own variation of “counting sheep”. Engage your mind in something unimportant like spelling or counting backwards can help you relax. The secret is to numb your brain by making it perform a dull, boring task. Abdominal breathing
Most of us don’t breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can actually help our parasympathetic nervous system, which controls relaxation. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. You can try making each exhale a little longer than each inhale.Progressive muscle relaxation
Progressive muscle relaxation is easy to do. Lie down or make yourself comfortable. Starting at your toes, tense all the muscles as tightly as you can. Then, after tensing, completely relax your muscles. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.Visual imagery
Close your eyes and imagine a place or activity that is calming and peaceful for you. It could be a beach of warm sand, or your childhood bedroom, or the image of yourself golfing or horseback riding. Concentrate on how relaxed this place or activity makes you feel, and “remain” in this imaginary place until you can completely wind down from your day.Guided relaxation
Guided relaxation can be very helpful in learning relaxation techniques. It involves a script that you follow step by step to relax. It may include a combination of deep breathing, muscle relaxation and visual imagery. Listening to a script before bed is a good way to incorporate several techniques. An example of guided relaxation is autogenic training, specific exercises that can make your body feel warm, heavy, and relaxed.Meditation
Meditation has been proven to induce deep relaxation, which can in turn reduce insomnia. Meditating is an active process involving focusing on breathing, a word, an object, or your body’s own sensations to “quiet your thoughts” and unwind. Stress and anger management
Stress and anger from your day can stay with you and plague your mind consciously or unconsciously, making it hard to relax at night. Managing your time effectively, handling anger and stress in a positive way, spending time with other people, exercising, and maintaining a positive outlook, can stop stress and anger from disturbing your sleep.
Stress Relief provides information on developing a stress management plan.
Insomnia treatment tips I:
Relaxation and stress management
In general, the more relaxed you are before bed, the better your sleep will be. Aside from engaging in quiet activity before bed, the following relaxation and stress management techniques can help you enter a more relaxed state. Consistent practice will help you to relax even when you are thinking about a stressful event.
To learn more about the techniques listed below, including scripts and practical tips for practicing, see Relaxation and Meditation Techniques in Related Links belowEngaging your mind in counting or spelling
Try your own variation of “counting sheep”. Engage your mind in something unimportant like spelling or counting backwards can help you relax. The secret is to numb your brain by making it perform a dull, boring task. Abdominal breathing
Most of us don’t breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can actually help our parasympathetic nervous system, which controls relaxation. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. You can try making each exhale a little longer than each inhale.Progressive muscle relaxation
Progressive muscle relaxation is easy to do. Lie down or make yourself comfortable. Starting at your toes, tense all the muscles as tightly as you can. Then, after tensing, completely relax your muscles. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.Visual imagery
Close your eyes and imagine a place or activity that is calming and peaceful for you. It could be a beach of warm sand, or your childhood bedroom, or the image of yourself golfing or horseback riding. Concentrate on how relaxed this place or activity makes you feel, and “remain” in this imaginary place until you can completely wind down from your day.Guided relaxation
Guided relaxation can be very helpful in learning relaxation techniques. It involves a script that you follow step by step to relax. It may include a combination of deep breathing, muscle relaxation and visual imagery. Listening to a script before bed is a good way to incorporate several techniques. An example of guided relaxation is autogenic training, specific exercises that can make your body feel warm, heavy, and relaxed.Meditation
Meditation has been proven to induce deep relaxation, which can in turn reduce insomnia. Meditating is an active process involving focusing on breathing, a word, an object, or your body’s own sensations to “quiet your thoughts” and unwind. Stress and anger management
Stress and anger from your day can stay with you and plague your mind consciously or unconsciously, making it hard to relax at night. Managing your time effectively, handling anger and stress in a positive way, spending time with other people, exercising, and maintaining a positive outlook, can stop stress and anger from disturbing your sleep.
Stress Relief provides information on developing a stress management plan.
Types of Sleep disorders
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Types of Sleep Disorders
Sleep disorders are classified into three major categories: lack of sleep (e.g., insomnia), disturbed sleep (e.g., sleep apnea, REM sleep behavior disorder, restless leg syndrome and periodic limb movement disorder), and excessive sleep (e.g., narcolepsy).
Lack of SleepInsomnia is the inability to fall asleep. It is a common sleep problem that most people experience at least occasionally. When it occurs, people feel tired much of the time and often worry a lot about not getting enough sleep. Consequently, insomnia often disrupts daily life.
Insomnia can result from the following:
* Diet (e.g., intake of caffeine or alcohol) * Emotional difficulties * Stress * Underlying disease * Other factors
For short-term insomnia, sleeping pills can be effective. For long-term insomnia, however, sleeping pills can actually worsen the condition. Sleep deprivation is not actually a disorder; it simply indicates that a person has not been getting enough sleep. Inadequate sleep can affect judgment, reaction-time, hand-eye coordination, memory, and general well-being.
Studies have shown that sleep deprivation also can damage the immune system. Feeling drowsy during the day, falling asleep for very short periods of time (5 minutes or so), or regularly falling asleep immediately after lying down may indicate sleep deprivation.
Disturbed SleepSleep apnea is interrupted breathing during sleep. It usually occurs because of a mechanical problem in the windpipe, but it also can indicate a neurological disorder involving nerve cells (neurons). As people age, muscle tone relaxes, which may cause the windpipe to collapse. This condition, called obstructive sleep apnea, results in loud snoring and blocked air flow through the windpipe that lasts from 10 to 60 seconds. It may appear that the person is gasping or snorting. When this occurs, the brain quickly reacts to the sudden lack of oxygen, the muscles tighten, and the windpipe opens.
Narrow nasal passages, enlarged tonsils, and obesity are factors that may contribute to obstructive sleep apnea. The condition may also be related to the use of alcohol, tobacco, or sedatives.
Patients with sleep apnea lose sleep because every time the windpipe closes, the person has to wake up enough to contract those muscles and resume breathing. As a result, the sleep cycle can be interrupted as many as 100 times a night. In addition, every time the windpipe closes, the brain is deprived of oxygen. This lack of oxygen eventually can cause problems morning headaches and decreased mental function. People who have sleep apnea are at increased risk for heart disease and stroke.
REM sleep behavior disorder causes disruptions in the brain during REM sleep. During REM (i.e., the dream phase of sleep), an area of the brainstem called the pons sends signals to the cerebral cortex, which is the area of the brain responsible for thinking and organizing information. The pons also sends signals to muscles in the body during REM, causing a type of temporary paralysis.
In a person with REM sleep behavior disorder, these signals translate into images that make up dreams. If the signals are interfered with, the person may physically act out dreams during sleep. For example, if a patient with REM sleep behavior disorder dreams about running, he or she might actually get up and run. As a result of this condition, patients may injure themselves or others. REM sleep behavior disorder is rare.
Restless legs syndrome (RLS) and periodic limb movement disorder (PLMD) are common sleep disorders, especially in the elderly. RLS is a genetic disorder resulting in prickly or tingling sensations in the leg that cause patients to want to move their legs. It often results in insomnia. PLMD causes jerking in the legs or arms that occurs frequently during resting or sleeping. Jerking may occur as many as 3 times in a minute and each jerk can wake the patient.
Excessive SleepNarcolepsy is a condition that causes patients to fall asleep uncontrollably throughout the day for periods lasting less than a minute to more than half an hour. These sleep attacks can occur at anytime, even while the person is engaged in an activity. During sleep, narcoleptics have an abnormal sleep pattern: They enter REM sleep prematurely without going through the normal sequence of sleep stages.
Narcolepsy usually is a genetic (inherited) disorder, although it may be associated with brain damage or neurological disease. The condition usually develops between the ages of 15 and 30. Some people with narcolepsy experience increased sleep attacks during pregnancy, illness, fever, or stressful periods. Patients with narcolepsy often feel tired most of the time. Other symptoms of the condition include cataplexy, sleep paralysis, and hypnagogic hallucinations.
Cataplexy is weakness or paralysis of the muscles. In narcoleptic patients, it may be triggered by tiredness and intense emotions and may be accompanied by short, sudden episodes of laughter or anger. When cataplexy occurs, persons who are standing may fall down.
Sleep paralysis is the inability to move the arms, legs, or entire body that occurs when a person is falling asleep or waking up. It usually lasts a very brief period of time. People who experience sleep paralysis may become very anxious and often regain movement only if they hear a loud noise or another stimulus.
Hypnagogic hallucinations or pre-sleep dreams, are dream-like hallucinations that occur in the transition between being awake and being asleep. Often, they are very vivid, frightening dreams.
Types of Sleep Disorders
Sleep disorders are classified into three major categories: lack of sleep (e.g., insomnia), disturbed sleep (e.g., sleep apnea, REM sleep behavior disorder, restless leg syndrome and periodic limb movement disorder), and excessive sleep (e.g., narcolepsy).
Lack of SleepInsomnia is the inability to fall asleep. It is a common sleep problem that most people experience at least occasionally. When it occurs, people feel tired much of the time and often worry a lot about not getting enough sleep. Consequently, insomnia often disrupts daily life.
Insomnia can result from the following:
* Diet (e.g., intake of caffeine or alcohol) * Emotional difficulties * Stress * Underlying disease * Other factors
For short-term insomnia, sleeping pills can be effective. For long-term insomnia, however, sleeping pills can actually worsen the condition. Sleep deprivation is not actually a disorder; it simply indicates that a person has not been getting enough sleep. Inadequate sleep can affect judgment, reaction-time, hand-eye coordination, memory, and general well-being.
Studies have shown that sleep deprivation also can damage the immune system. Feeling drowsy during the day, falling asleep for very short periods of time (5 minutes or so), or regularly falling asleep immediately after lying down may indicate sleep deprivation.
Disturbed SleepSleep apnea is interrupted breathing during sleep. It usually occurs because of a mechanical problem in the windpipe, but it also can indicate a neurological disorder involving nerve cells (neurons). As people age, muscle tone relaxes, which may cause the windpipe to collapse. This condition, called obstructive sleep apnea, results in loud snoring and blocked air flow through the windpipe that lasts from 10 to 60 seconds. It may appear that the person is gasping or snorting. When this occurs, the brain quickly reacts to the sudden lack of oxygen, the muscles tighten, and the windpipe opens.
Narrow nasal passages, enlarged tonsils, and obesity are factors that may contribute to obstructive sleep apnea. The condition may also be related to the use of alcohol, tobacco, or sedatives.
Patients with sleep apnea lose sleep because every time the windpipe closes, the person has to wake up enough to contract those muscles and resume breathing. As a result, the sleep cycle can be interrupted as many as 100 times a night. In addition, every time the windpipe closes, the brain is deprived of oxygen. This lack of oxygen eventually can cause problems morning headaches and decreased mental function. People who have sleep apnea are at increased risk for heart disease and stroke.
REM sleep behavior disorder causes disruptions in the brain during REM sleep. During REM (i.e., the dream phase of sleep), an area of the brainstem called the pons sends signals to the cerebral cortex, which is the area of the brain responsible for thinking and organizing information. The pons also sends signals to muscles in the body during REM, causing a type of temporary paralysis.
In a person with REM sleep behavior disorder, these signals translate into images that make up dreams. If the signals are interfered with, the person may physically act out dreams during sleep. For example, if a patient with REM sleep behavior disorder dreams about running, he or she might actually get up and run. As a result of this condition, patients may injure themselves or others. REM sleep behavior disorder is rare.
Restless legs syndrome (RLS) and periodic limb movement disorder (PLMD) are common sleep disorders, especially in the elderly. RLS is a genetic disorder resulting in prickly or tingling sensations in the leg that cause patients to want to move their legs. It often results in insomnia. PLMD causes jerking in the legs or arms that occurs frequently during resting or sleeping. Jerking may occur as many as 3 times in a minute and each jerk can wake the patient.
Excessive SleepNarcolepsy is a condition that causes patients to fall asleep uncontrollably throughout the day for periods lasting less than a minute to more than half an hour. These sleep attacks can occur at anytime, even while the person is engaged in an activity. During sleep, narcoleptics have an abnormal sleep pattern: They enter REM sleep prematurely without going through the normal sequence of sleep stages.
Narcolepsy usually is a genetic (inherited) disorder, although it may be associated with brain damage or neurological disease. The condition usually develops between the ages of 15 and 30. Some people with narcolepsy experience increased sleep attacks during pregnancy, illness, fever, or stressful periods. Patients with narcolepsy often feel tired most of the time. Other symptoms of the condition include cataplexy, sleep paralysis, and hypnagogic hallucinations.
Cataplexy is weakness or paralysis of the muscles. In narcoleptic patients, it may be triggered by tiredness and intense emotions and may be accompanied by short, sudden episodes of laughter or anger. When cataplexy occurs, persons who are standing may fall down.
Sleep paralysis is the inability to move the arms, legs, or entire body that occurs when a person is falling asleep or waking up. It usually lasts a very brief period of time. People who experience sleep paralysis may become very anxious and often regain movement only if they hear a loud noise or another stimulus.
Hypnagogic hallucinations or pre-sleep dreams, are dream-like hallucinations that occur in the transition between being awake and being asleep. Often, they are very vivid, frightening dreams.
Insomnia: Stop the Frustration
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Insomnia: Stop the Frustration
A sleep disorder that has affected many people world-wide, insomnia is unfortunately quite common in today. But the consequences brought on by insomnia may not be as ordinary as they seem.
The frustration of repeatedly looking at your clock while moving around in your bed can be emotionally and physically draining to say the least. The tension builds up to its peak when you see the sun rise, and you go to the office lacking energy after experiencing a sleepless night.
You don't have to suffer anymore. Here are some tips to help you sleep peacefully and faster than you could ever expect.
1) Don't eat within 4 hours before you go to bed. In case you go hungry, try some crackers, an apple or a light snack. But don't indulge in an "all-you-can-eat" feast right before bedtime. Your food won't be digested properly, resulting in poor and uncomfortable sleep.
2) Don't drink caffeine or alcohol. Caffeine can hinder your ability to sleep. Alcohol can make you drowsy, but it can wake you up in the middle of the night and bring on side effects that will adversely affect a peaceful night's sleep.
3) Develop a consistent routine of waking up and going to bed at the same time everyday, even on the weekends. Some insomniacs tend to sleep at any time of the day to catch up on some sleep they lose during the night. This is the one of the biggest mistakes you can make if you're looking to sleep peacefully. It alters your body clock and will only worsen your insomnia. If you can't sleep one night, get up at the usual time the next morning. You'll be sleeping soundly the next night.
4) Relax, stay healthy and fit. Avoid a stressful lifestyle. Engage in activity and exercise daily to release tension. Practice deep breathing exercises to relax your body often.
5) Don't force yourself to sleep. Trying your best to sleep requires some work. You don't want to work when you want to doze off. Sleep comes best if you are in a relaxed and comfortable state. Just lie down, relax, and let yourself fall into sleep naturally.
Insomnia: Stop the Frustration
A sleep disorder that has affected many people world-wide, insomnia is unfortunately quite common in today. But the consequences brought on by insomnia may not be as ordinary as they seem.
The frustration of repeatedly looking at your clock while moving around in your bed can be emotionally and physically draining to say the least. The tension builds up to its peak when you see the sun rise, and you go to the office lacking energy after experiencing a sleepless night.
You don't have to suffer anymore. Here are some tips to help you sleep peacefully and faster than you could ever expect.
1) Don't eat within 4 hours before you go to bed. In case you go hungry, try some crackers, an apple or a light snack. But don't indulge in an "all-you-can-eat" feast right before bedtime. Your food won't be digested properly, resulting in poor and uncomfortable sleep.
2) Don't drink caffeine or alcohol. Caffeine can hinder your ability to sleep. Alcohol can make you drowsy, but it can wake you up in the middle of the night and bring on side effects that will adversely affect a peaceful night's sleep.
3) Develop a consistent routine of waking up and going to bed at the same time everyday, even on the weekends. Some insomniacs tend to sleep at any time of the day to catch up on some sleep they lose during the night. This is the one of the biggest mistakes you can make if you're looking to sleep peacefully. It alters your body clock and will only worsen your insomnia. If you can't sleep one night, get up at the usual time the next morning. You'll be sleeping soundly the next night.
4) Relax, stay healthy and fit. Avoid a stressful lifestyle. Engage in activity and exercise daily to release tension. Practice deep breathing exercises to relax your body often.
5) Don't force yourself to sleep. Trying your best to sleep requires some work. You don't want to work when you want to doze off. Sleep comes best if you are in a relaxed and comfortable state. Just lie down, relax, and let yourself fall into sleep naturally.
What are the Types and Symptoms of Insomnia ?
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Why call Insomnia?It actually takes its name from the Latin word, which literally means “no sleep” or the inability to sleep (In means "no" and somnus means "sleep" in Latin.
Who has Insomnia?According to the National Institutes of Health, insomnia affects more than 70 million Americans with insomnia affect more women than men. Women are twice as likely to suffer from insomnia than men and more likely to have insomnia during menstruation, pregnancy or menopause. In addition, insomnia tends to increase with age.
What is Insomnia?Insomnia is the inability to fall asleep and significant lack of high quality sleep. Insomnia is being the most well known type of sleep disorder people experiencing. It Insomnia may be caused by stress, change in usual sleep pattern or an underlying medical condition. It can be short-term or long-term. A sleeping pill can be effective for short-term insomnia but not for long-term insomnia.
For many of us, insomnia happens once a while. However for some, it can be a chronic problem. Find out the types of insomnia you have been experiencing and get the right treatments on it.
Symptoms of Insomnia Insomnia is an experience of poor quality or inadequate sleep. The symptoms are one or more of the following sleep complaints:→ Difficulty to fall asleep even you feel very tired→ Difficulty to maintain sleep→ Awaken frequently during night time→ Awaken very early in morning→ Waken up feel unfresh every having 8 hours sleep→ Lack of energy in daytime→ Trouble thinking clearly → Unable to stay focus→ Short temper→ Daytime drowsiness and fatigue→ Take sleeping pills in order to fall asleep
Types of Insomnia 1. Acute / Intermittent insomnia is short-term insomnia which happens from time to time. It is more likely occurs on and off due to lifestyles habits change, some short-term stress or pressure, poor sleep pattern or medication. It is simple and easy to treat Acute / Intermittent Insomnia, just by practicing better sleep habits or learning how to relief stress.
2. Chronic insomnia is long-term insomnia which happen most nights a week over a month or even more. It occurs due to anxiety, depress, chronic stress or chronic medical condition. In order to solve Chronic Insomnia, the underlying emotional or medical condition must be treated.
Primary /Transient insomnia is insomnia lasts from a single night to a few weeksIt is more likely occurs by a poor sleep habits such as unhealthy lifestyle habits or not setting a sleep schedule.It is simple and easy to treat Primary /Transient Insomnia, just by going back to normal healthy sleep habits.
Insomnia is a risk factor for the onset of depression which can significantly affect the quality of life. By not having getting enough good sleep, it can result in depression, psychological distress and being at risk for driving drowsy and injury.
Why call Insomnia?It actually takes its name from the Latin word, which literally means “no sleep” or the inability to sleep (In means "no" and somnus means "sleep" in Latin.
Who has Insomnia?According to the National Institutes of Health, insomnia affects more than 70 million Americans with insomnia affect more women than men. Women are twice as likely to suffer from insomnia than men and more likely to have insomnia during menstruation, pregnancy or menopause. In addition, insomnia tends to increase with age.
What is Insomnia?Insomnia is the inability to fall asleep and significant lack of high quality sleep. Insomnia is being the most well known type of sleep disorder people experiencing. It Insomnia may be caused by stress, change in usual sleep pattern or an underlying medical condition. It can be short-term or long-term. A sleeping pill can be effective for short-term insomnia but not for long-term insomnia.
For many of us, insomnia happens once a while. However for some, it can be a chronic problem. Find out the types of insomnia you have been experiencing and get the right treatments on it.
Symptoms of Insomnia Insomnia is an experience of poor quality or inadequate sleep. The symptoms are one or more of the following sleep complaints:→ Difficulty to fall asleep even you feel very tired→ Difficulty to maintain sleep→ Awaken frequently during night time→ Awaken very early in morning→ Waken up feel unfresh every having 8 hours sleep→ Lack of energy in daytime→ Trouble thinking clearly → Unable to stay focus→ Short temper→ Daytime drowsiness and fatigue→ Take sleeping pills in order to fall asleep
Types of Insomnia 1. Acute / Intermittent insomnia is short-term insomnia which happens from time to time. It is more likely occurs on and off due to lifestyles habits change, some short-term stress or pressure, poor sleep pattern or medication. It is simple and easy to treat Acute / Intermittent Insomnia, just by practicing better sleep habits or learning how to relief stress.
2. Chronic insomnia is long-term insomnia which happen most nights a week over a month or even more. It occurs due to anxiety, depress, chronic stress or chronic medical condition. In order to solve Chronic Insomnia, the underlying emotional or medical condition must be treated.
Primary /Transient insomnia is insomnia lasts from a single night to a few weeksIt is more likely occurs by a poor sleep habits such as unhealthy lifestyle habits or not setting a sleep schedule.It is simple and easy to treat Primary /Transient Insomnia, just by going back to normal healthy sleep habits.
Insomnia is a risk factor for the onset of depression which can significantly affect the quality of life. By not having getting enough good sleep, it can result in depression, psychological distress and being at risk for driving drowsy and injury.
What is insomnia ?
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Do you have difficulty falling asleep? Do you wake up in the middle of the night and have difficulty falling back to sleep? Do you wake up earlier than your alarm and have difficulty falling back to sleep? If you answered "yes" to any of these questions, then you might have Insomnia.
Insomnia is defined as difficulty falling asleep. There are two main categories of insomnia: sleep onset and sleep maintenance insomnia.
Sleep onset insomnia is a difficulty falling asleep at the beginning of the night. It is usually triggered by a stressful event, like a death in the family or before a hard test at school. Normally it should resolve when the trigger is no longer present (after you have taken the test), but in some people the insomnia becomes a chronic problem. With sleep onset insomnia, it is always important make sure that other sleeping disorders, like restless legs syndrome and sleep apnea are adequately treated, as they can exacerbate it.
Sleep maintenance insomnia occurs when a person has difficulty falling asleep after waking up in the middle of the night. The most important point about sleep maintenance insomnia is that there is often an underlying physiologic problem of sleep (like Sleep Apnea) that is leading to the awakenings in the first place. If this problem is not adequately addressed, then it can be very difficult to treat sleep maintenance insomnia.
Who Gets Insomnia?
Anyone can get insomnia. Most people experience at least once in their lives. It is estimated that approximately 10% of the general population have chronic insomnia. Insomnia is considered a problem when it has not resolved in a reasonable period of time.
I Think I Might Have Insomnia, How Do I Find Out If I Have It?
Make an appointment with your primary care physician, or if your insurance allows it, go straight to a sleep specialist. If your physician thinks you might have insomnia, then he/she will either treat you with a medication or refer you to a sleep specialist for further evaluation.
How Is Insomnia Treated?
The treatment of insomnia with medications has become a multibillion-dollar industry, but the best treatment methods are actually behavioral methods. Behavioral treatments range from developing good sleep habits to group cognitive behavioral therapy. For the short-term, most of the newer sleeping pills, including Ambien?, Sonata?, Lunesta?, and Rozerem? can provide immediate relief. Ask your doctor about what option is right for you.
Do you have difficulty falling asleep? Do you wake up in the middle of the night and have difficulty falling back to sleep? Do you wake up earlier than your alarm and have difficulty falling back to sleep? If you answered "yes" to any of these questions, then you might have Insomnia.
Insomnia is defined as difficulty falling asleep. There are two main categories of insomnia: sleep onset and sleep maintenance insomnia.
Sleep onset insomnia is a difficulty falling asleep at the beginning of the night. It is usually triggered by a stressful event, like a death in the family or before a hard test at school. Normally it should resolve when the trigger is no longer present (after you have taken the test), but in some people the insomnia becomes a chronic problem. With sleep onset insomnia, it is always important make sure that other sleeping disorders, like restless legs syndrome and sleep apnea are adequately treated, as they can exacerbate it.
Sleep maintenance insomnia occurs when a person has difficulty falling asleep after waking up in the middle of the night. The most important point about sleep maintenance insomnia is that there is often an underlying physiologic problem of sleep (like Sleep Apnea) that is leading to the awakenings in the first place. If this problem is not adequately addressed, then it can be very difficult to treat sleep maintenance insomnia.
Who Gets Insomnia?
Anyone can get insomnia. Most people experience at least once in their lives. It is estimated that approximately 10% of the general population have chronic insomnia. Insomnia is considered a problem when it has not resolved in a reasonable period of time.
I Think I Might Have Insomnia, How Do I Find Out If I Have It?
Make an appointment with your primary care physician, or if your insurance allows it, go straight to a sleep specialist. If your physician thinks you might have insomnia, then he/she will either treat you with a medication or refer you to a sleep specialist for further evaluation.
How Is Insomnia Treated?
The treatment of insomnia with medications has become a multibillion-dollar industry, but the best treatment methods are actually behavioral methods. Behavioral treatments range from developing good sleep habits to group cognitive behavioral therapy. For the short-term, most of the newer sleeping pills, including Ambien?, Sonata?, Lunesta?, and Rozerem? can provide immediate relief. Ask your doctor about what option is right for you.
วันพุธที่ 7 ตุลาคม พ.ศ. 2552
8 tips for coping with stress
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Tips for Coping With Stress
“Stress is the body’s way of telling us that we have lost touch with our bold and courageous self,” says Dr Gluckman, a leadership consultant who believes that stress is a wake-up call that offers the opportunity to discover their true personal purpose and power. “The very first step necessary for us to be able to reframe a situation we have labeled as negative is to ask ourselves the following questions…”
1. What is the most positive and desirable outcome that I can see? It’s best to write this down in as much detail as possible, says Dr Gluckman. Creating a positive and inspiring vision gives us a sense of hope. When we create an inspiring vision, we’ll automatically feel better. This picture of the positive outcome causes our bodies to secrete endorphins (natural anti-depressants). So, an effective stress relief tip is to visualize how you hope the situation will be resolved.
2. Say to yourself: This is happening for a reason. And the reason is that it is offering me an opportunity to do something that could enhance my life. During a stressful time, you may not see the possibilities – but that doesn’t mean they don’t exist.
3. Tell yourself how grateful you are that this is happening. If it did not happen, you wouldn’t have this opportunity to enhance your life. Changing how you think about unfavorable circumstances is valuable way to cope with stress.
5 Ways to Make the Best of a Bad Situation
Good stress is anything that you find challenging. Good stress stretches you to a higher level of functioning. Taking a public speaking course, for example, is good stress because it teaches you to take risks and become confident with speaking in front of others. Trying a new form of exercise is another example of good stress.
Here are five ways to turn bad stress into good stress.
1. Visualization. Dr Gluckman advises that you create a vision of the best outcome you would love to make happen. The best way to do this is to get a pile of old magazines, a project sheet, scissors and glue. Go to your favorite quiet spot. Go through the magazines and cut out pictures and words (but mostly pictures) that depict the kind of desired outcome you would love to make happen. Glue these onto the project sheet so that they tell an inspiring story. Then plan how you can achieve this. This is an effective stress relief tip because it gives you a feeling of control and power.
2. Thought swapping. Every time a negative thought comes up in your mind, say to yourself ‘No!’ and consciously replace that thought with thoughts about the inspirational vision you have created and how good you will feel when you achieve this. This reduces stress because it teaches you to think positively.
3. Exercise. Moving your body is a great tip for coping with stress. Though it’s probably the last thing you feel like doing when you’re stressed, it’s important to force yourself! Choose the kind of exercise you like best – preferably something aerobic, which releases endorphins which reduces the stress. Dr Gluckman says that it’s important to consciously decide on a form of exercise that you like and then push yourself to do this every time you feel stressed. If you are at the office, find a creative way to take 10 minutes away from your desk to do some form of exercise.
4. Talk to someone you can trust but make it a rule that you do not focus on the negatives. Tell the story and then immediately move to sharing your vision for the best outcome and brainstorm the best options you have for making this desired outcome a reality. Dr Gluckman advises not choosing someone to speak to who will nurture your bad feelings and encourage you to tell and retell the negative aspects of the story. To turn bad stress into good stress, stop focusing on the negatives.
5. Choose an intellectual activity that you love doing and which helps you become involved in something other than yourself. Reading, writing, crossword puzzles, and work projects can all reduce stress by taking your focus off yourself.
Tips for Coping With Stress
“Stress is the body’s way of telling us that we have lost touch with our bold and courageous self,” says Dr Gluckman, a leadership consultant who believes that stress is a wake-up call that offers the opportunity to discover their true personal purpose and power. “The very first step necessary for us to be able to reframe a situation we have labeled as negative is to ask ourselves the following questions…”
1. What is the most positive and desirable outcome that I can see? It’s best to write this down in as much detail as possible, says Dr Gluckman. Creating a positive and inspiring vision gives us a sense of hope. When we create an inspiring vision, we’ll automatically feel better. This picture of the positive outcome causes our bodies to secrete endorphins (natural anti-depressants). So, an effective stress relief tip is to visualize how you hope the situation will be resolved.
2. Say to yourself: This is happening for a reason. And the reason is that it is offering me an opportunity to do something that could enhance my life. During a stressful time, you may not see the possibilities – but that doesn’t mean they don’t exist.
3. Tell yourself how grateful you are that this is happening. If it did not happen, you wouldn’t have this opportunity to enhance your life. Changing how you think about unfavorable circumstances is valuable way to cope with stress.
5 Ways to Make the Best of a Bad Situation
Good stress is anything that you find challenging. Good stress stretches you to a higher level of functioning. Taking a public speaking course, for example, is good stress because it teaches you to take risks and become confident with speaking in front of others. Trying a new form of exercise is another example of good stress.
Here are five ways to turn bad stress into good stress.
1. Visualization. Dr Gluckman advises that you create a vision of the best outcome you would love to make happen. The best way to do this is to get a pile of old magazines, a project sheet, scissors and glue. Go to your favorite quiet spot. Go through the magazines and cut out pictures and words (but mostly pictures) that depict the kind of desired outcome you would love to make happen. Glue these onto the project sheet so that they tell an inspiring story. Then plan how you can achieve this. This is an effective stress relief tip because it gives you a feeling of control and power.
2. Thought swapping. Every time a negative thought comes up in your mind, say to yourself ‘No!’ and consciously replace that thought with thoughts about the inspirational vision you have created and how good you will feel when you achieve this. This reduces stress because it teaches you to think positively.
3. Exercise. Moving your body is a great tip for coping with stress. Though it’s probably the last thing you feel like doing when you’re stressed, it’s important to force yourself! Choose the kind of exercise you like best – preferably something aerobic, which releases endorphins which reduces the stress. Dr Gluckman says that it’s important to consciously decide on a form of exercise that you like and then push yourself to do this every time you feel stressed. If you are at the office, find a creative way to take 10 minutes away from your desk to do some form of exercise.
4. Talk to someone you can trust but make it a rule that you do not focus on the negatives. Tell the story and then immediately move to sharing your vision for the best outcome and brainstorm the best options you have for making this desired outcome a reality. Dr Gluckman advises not choosing someone to speak to who will nurture your bad feelings and encourage you to tell and retell the negative aspects of the story. To turn bad stress into good stress, stop focusing on the negatives.
5. Choose an intellectual activity that you love doing and which helps you become involved in something other than yourself. Reading, writing, crossword puzzles, and work projects can all reduce stress by taking your focus off yourself.
Nutrients For Healthy Skin
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It is said that the skin is an expression of the internal health of the body. When the body is deficient in vital nutrients, it gets expressed in certain problems with the skin. Sometimes, these internal problems also ensure that relatively young people start looking much older than their years in age, haggard and rather worn out. When it comes to nutrients, vitamin C is extremely useful as it helps in ensuring that the skin can bear the harmful effects of the rays of the sun or pollutants that reduce the free radicals that are quite harmful to the body. Citrus fruits are quite rich sources of vitamin C.
Similarly, vitamin E is also a rich source of anti oxidants which also removes the harmful effects of the sun on the skin. It is seen that taking certain amounts of this vitamin every day helps in removing the chances of the skin cancer. Using a lotion that has generous amounts of vitamin E can be very beneficial to the skin. In the case of Vitamin A, it helps in acting on dry or chapped skin as it helps in maintenance and repair of skin tissue.
Nutrients For Healthy Skin
By Jane Bristow
It is said that the skin is an expression of the internal health of the body. When the body is deficient in vital nutrients, it gets expressed in certain problems with the skin. Sometimes, these internal problems also ensure that relatively young people start looking much older than their years in age, haggard and rather worn out. When it comes to nutrients, vitamin C is extremely useful as it helps in ensuring that the skin can bear the harmful effects of the rays of the sun or pollutants that reduce the free radicals that are quite harmful to the body. Citrus fruits are quite rich sources of vitamin C.
Similarly, vitamin E is also a rich source of anti oxidants which also removes the harmful effects of the sun on the skin. It is seen that taking certain amounts of this vitamin every day helps in removing the chances of the skin cancer. Using a lotion that has generous amounts of vitamin E can be very beneficial to the skin. In the case of Vitamin A, it helps in acting on dry or chapped skin as it helps in maintenance and repair of skin tissue.
Good Eating Habits to Keep Your Skin Beautiful and Young Looking
Good Eating Habits to Keep Your Skin Beautiful and Young Looking
By Dee Braun Platinum Quality Author
We tend to spend a lot of money and time trying to make our skin look good. TV screens and magazine pages are filled with ads for thousands of products that claim to give you glowing, beautiful skin. There are creams, cleansers, and even some crazy machines. But if you really want great skin, start by focusing on the inside. If your body is healthy and well nourished, it will show with beautiful, radiant skin. Here are some tips on what to eat so you'll look great.
The most important thing for your skin is actually not eating right, it's drinking right. Getting enough water to drink is an essential part of keeping your skin looking great. If cells aren't properly lubricated, they can't easily get rid of waste. That means it all sits there and leaves your skin looking dull and lifeless. Plus, if cells are short on water, they will try to conserve leaving you puffy and bloated. Eventually, skin will dry out, leaving you with an itchy, flaky mess.
For healthy, glowing skin you need to take your vitamins. These are essential nutrients your body needs to work right and look good. The ones that benefit your skin the most are antioxidants including vitamins A, C, and E. They help neutralize free radicals, which are produced by your body and your environment that can damage your skin. While taking supplements may be helpful, the best way to nourish your skin is by eating a diet rich in fruits, vegetables, and omega-3 fatty acids. In addition, try to add more fiber to what you eat for an additional boost.
In addition to eating healthy food, also try to cut out certain bad foods that can harm your skin (and the rest of your body). Processed foods that are high in sugar and artificial ingredients can build up harmful chemicals in your system. These can slow your body down, making it less healthy, which shows in your skin. Substituting healthy home-cooked meals for fast food or pre-packaged meals will not only make your skin look better, it will leave you feeling better and more energized.
If you tend to get rashes, acne, or have eczema, you may have a mild food allergy that you're unaware of. Keep a journal of everything you eat as well as the health and condition of your skin. You may find your skin problems are associated with a specific food or type of food. Cutting out this food may drastically improve the condition of your skin.
In addition to eating healthy foods, it is also important to remember to nourish your skin from the outside. This means using regular moisturizers and protecting it from the sun, wind, and extreme temperatures.
By taking a few extra steps, you can keep your skin looking and feeling great.
By Dee Braun Platinum Quality Author
We tend to spend a lot of money and time trying to make our skin look good. TV screens and magazine pages are filled with ads for thousands of products that claim to give you glowing, beautiful skin. There are creams, cleansers, and even some crazy machines. But if you really want great skin, start by focusing on the inside. If your body is healthy and well nourished, it will show with beautiful, radiant skin. Here are some tips on what to eat so you'll look great.
The most important thing for your skin is actually not eating right, it's drinking right. Getting enough water to drink is an essential part of keeping your skin looking great. If cells aren't properly lubricated, they can't easily get rid of waste. That means it all sits there and leaves your skin looking dull and lifeless. Plus, if cells are short on water, they will try to conserve leaving you puffy and bloated. Eventually, skin will dry out, leaving you with an itchy, flaky mess.
For healthy, glowing skin you need to take your vitamins. These are essential nutrients your body needs to work right and look good. The ones that benefit your skin the most are antioxidants including vitamins A, C, and E. They help neutralize free radicals, which are produced by your body and your environment that can damage your skin. While taking supplements may be helpful, the best way to nourish your skin is by eating a diet rich in fruits, vegetables, and omega-3 fatty acids. In addition, try to add more fiber to what you eat for an additional boost.
In addition to eating healthy food, also try to cut out certain bad foods that can harm your skin (and the rest of your body). Processed foods that are high in sugar and artificial ingredients can build up harmful chemicals in your system. These can slow your body down, making it less healthy, which shows in your skin. Substituting healthy home-cooked meals for fast food or pre-packaged meals will not only make your skin look better, it will leave you feeling better and more energized.
If you tend to get rashes, acne, or have eczema, you may have a mild food allergy that you're unaware of. Keep a journal of everything you eat as well as the health and condition of your skin. You may find your skin problems are associated with a specific food or type of food. Cutting out this food may drastically improve the condition of your skin.
In addition to eating healthy foods, it is also important to remember to nourish your skin from the outside. This means using regular moisturizers and protecting it from the sun, wind, and extreme temperatures.
By taking a few extra steps, you can keep your skin looking and feeling great.
วันจันทร์ที่ 5 ตุลาคม พ.ศ. 2552
Personality Development and Personality Disorders
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A personality disorder is identified by a pervasive pattern of experience and behavior that is abnormal with respect to any of the following two : thinking, mood, personal relations , and the control of impulses. Depending on the specific personality disorder , age of onset can vary widely; some conditions,such as borderline personality disorders, can statr as early as age 5.
Personality is the total of a person's internal and external patterns of adjustment to life, determined in part by the individual's genetic make-up and by life experiences. Thus, the dynamics of personality development become increasingly complex throughout the lifespan as one continually interacts with the environment and experiences various stages of physical and psychological maturation. Factors in fluencing psychological maturation include genetic endowments such as inheritedtraits, potentials, and characteristics; environmental stressors including parental relationships, peer relationships and cultural and social experiences; individual accomplishments that are the results of learning and adaptation; and one's mental health status at each developmental stage. Thus, a newborn or infant reacts differently to a given environmental stimulus than doed an adolescent, a young adult , or and elderly person.
In his psychosexual theory ,Freud also describes five phases of the psychobiologic process that have a great impact an personality development; oral, anal, phallic or oedipal, latency , and genital.
A personality disorder is identified by a pervasive pattern of experience and behavior that is abnormal with respect to any of the following two : thinking, mood, personal relations , and the control of impulses. Depending on the specific personality disorder , age of onset can vary widely; some conditions,such as borderline personality disorders, can statr as early as age 5.
Personality is the total of a person's internal and external patterns of adjustment to life, determined in part by the individual's genetic make-up and by life experiences. Thus, the dynamics of personality development become increasingly complex throughout the lifespan as one continually interacts with the environment and experiences various stages of physical and psychological maturation. Factors in fluencing psychological maturation include genetic endowments such as inheritedtraits, potentials, and characteristics; environmental stressors including parental relationships, peer relationships and cultural and social experiences; individual accomplishments that are the results of learning and adaptation; and one's mental health status at each developmental stage. Thus, a newborn or infant reacts differently to a given environmental stimulus than doed an adolescent, a young adult , or and elderly person.
In his psychosexual theory ,Freud also describes five phases of the psychobiologic process that have a great impact an personality development; oral, anal, phallic or oedipal, latency , and genital.
- The oral phase ( O to 18 mos) is a period in which pleasure is derived mainly through the mouth by the actions of sucking or biting.
- During the anal phase ( 18 mos ti 3 years) , attention focuses on the excretory function , and the foundation is laid for the development of the superego.
- In the phallic or wedipal stage ( 3 to 7 years) , a stage of growth and development, the child identifies with the parent of the same sex, forms a deep attachment to the parent of the oppositesex , develops an sexual identity of male or female role, and begins to experience guilt.
- During the latency phase ( 7 years to adolescence) , the person learns to recognize and handle reality, has a limited sexual image, develops an inner control over aggressive or destructive impulses, and experiences intellectual and social growth.
- In the genital phase ( puberty or adolescence intoadult life) , the final stage of psychosexual development , the induvidual develops the capacity for object love and mature sexuality and establishes identity and independence.
วันเสาร์ที่ 3 ตุลาคม พ.ศ. 2552
We tend to spend a lot of money and time trying to make our skin look good. TV screens and magazine pages are filled with ads for thousandsof product
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We tend to spend a lot of money and time trying to make our skin look good. TV screens and magazine pages are filled with ads for thousands of products that claim to give you glowing, beautiful skin. There are creams, cleansers, and even some crazy machines. But if you really want great skin, start by focusing on the inside. If your body is healthy and well nourished, it will show with beautiful, radiant skin. Here are some tips on what to eat so you'll look great.
The most important thing for your skin is actually not eating right, it's drinking right. Getting enough water to drink is an essential part of keeping your skin looking great. If cells aren't properly lubricated, they can't easily get rid of waste. That means it all sits there and leaves your skin looking dull and lifeless. Plus, if cells are short on water, they will try to conserve leaving you puffy and bloated. Eventually, skin will dry out, leaving you with an itchy, flaky mess.
For healthy, glowing skin you need to take your vitamins. These are essential nutrients your body needs to work right and look good. The ones that benefit your skin the most are antioxidants including vitamins A, C, and E. They help neutralize free radicals, which are produced by your body and your environment that can damage your skin. While taking supplements may be helpful, the best way to nourish your skin is by eating a diet rich in fruits, vegetables, and omega-3 fatty acids. In addition, try to add more fiber to what you eat for an additional boost.
In addition to eating healthy food, also try to cut out certain bad foods that can harm your skin (and the rest of your body). Processed foods that are high in sugar and artificial ingredients can build up harmful chemicals in your system. These can slow your body down, making it less healthy, which shows in your skin. Substituting healthy home-cooked meals for fast food or pre-packaged meals will not only make your skin look better, it will leave you feeling better and more energized.
If you tend to get rashes, acne, or have eczema, you may have a mild food allergy that you're unaware of. Keep a journal of everything you eat as well as the health and condition of your skin. You may find your skin problems are associated with a specific food or type of food. Cutting out this food may drastically improve the condition of your skin.
In addition to eating healthy foods, it is also important to remember to nourish your skin from the outside. This means using regular moisturizers and protecting it from the sun, wind, and extreme temperatures.
By taking a few extra steps, you can keep your skin looking and feeling great.
We tend to spend a lot of money and time trying to make our skin look good. TV screens and magazine pages are filled with ads for thousands of products that claim to give you glowing, beautiful skin. There are creams, cleansers, and even some crazy machines. But if you really want great skin, start by focusing on the inside. If your body is healthy and well nourished, it will show with beautiful, radiant skin. Here are some tips on what to eat so you'll look great.
The most important thing for your skin is actually not eating right, it's drinking right. Getting enough water to drink is an essential part of keeping your skin looking great. If cells aren't properly lubricated, they can't easily get rid of waste. That means it all sits there and leaves your skin looking dull and lifeless. Plus, if cells are short on water, they will try to conserve leaving you puffy and bloated. Eventually, skin will dry out, leaving you with an itchy, flaky mess.
For healthy, glowing skin you need to take your vitamins. These are essential nutrients your body needs to work right and look good. The ones that benefit your skin the most are antioxidants including vitamins A, C, and E. They help neutralize free radicals, which are produced by your body and your environment that can damage your skin. While taking supplements may be helpful, the best way to nourish your skin is by eating a diet rich in fruits, vegetables, and omega-3 fatty acids. In addition, try to add more fiber to what you eat for an additional boost.
In addition to eating healthy food, also try to cut out certain bad foods that can harm your skin (and the rest of your body). Processed foods that are high in sugar and artificial ingredients can build up harmful chemicals in your system. These can slow your body down, making it less healthy, which shows in your skin. Substituting healthy home-cooked meals for fast food or pre-packaged meals will not only make your skin look better, it will leave you feeling better and more energized.
If you tend to get rashes, acne, or have eczema, you may have a mild food allergy that you're unaware of. Keep a journal of everything you eat as well as the health and condition of your skin. You may find your skin problems are associated with a specific food or type of food. Cutting out this food may drastically improve the condition of your skin.
In addition to eating healthy foods, it is also important to remember to nourish your skin from the outside. This means using regular moisturizers and protecting it from the sun, wind, and extreme temperatures.
By taking a few extra steps, you can keep your skin looking and feeling great.
วันศุกร์ที่ 2 ตุลาคม พ.ศ. 2552
Fight Aging With Physical and Mental Exercises
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Cognitive decline is not inevitable as we age unless it is a result of poor health. Mental alertness can continue as we age if we remain physically and mentally active. Cardiovascular exercises act as a fuel for the brain. Activities such as walking, line dancing, rope jumping, swimming, treadmills, bicycles (stationary or otherwise), and even yoga will increase the blood flow which allows oxygen to reach the brain. This, combined with a good diet, not smoking and drinking moderately will reduce the risk of heart disease and strokes, etc.
According to researchers at the Cleveland Clinic Foundation, thinking through the stages of a particular exercise, when unable to exercise, can actually strengthen a muscle. Athletes use this technique but know also that it does not replace actual exercise.
I found this same technique worked when I first learned to type; whenever I saw a sign, or read a book I mentally typed the words and strongly believe this helped to increase my typing speed. I have also used this technique to assist me when sketching; I trace every outline of what I wish to draw with my eye and when it comes time to place pencil to paper, it is much easier to do the sketch because the image is more firmly etched upon my brain.
Stimulating our brains throughout our lives will help to keep us younger. We can do this in many ways, often when we are doing other things, i.e.: if we are right-handed, we can use our left hand for activities such as brushing our hair, our teeth and eating or even for simple things like reaching for the telephone, closing the blinds or using our computer mouse. Other ways of keeping our brains active are to do things with our eyes closed, i.e.: flossing our teeth, getting dressed, putting on socks or tying our shoelaces.
We can increase our mental capabilities by learning a new language, working with modeling clay, reading, playing a game of scrabble, working on crossword puzzles, doing Suduko or playing other games such as Bridge or Hearts. Learning should be continuous throughout our whole lives. It is also important to avoid monotony, routine, dissatisfaction and discontentment at any age. As we get older, boredom will set in if we don't maintain interests and hobbies, close connections with friends and family or be involved with the business of living. Boredom will lead to discontentment and unhappiness. If substance abuse and isolation are the next steps following boredom, aging and poor health can't be far behind.
My belief is that to retain the feeling of youth, we must wake up each and every morning as if the sun was shining and the birds were singing and tell ourselves that it's good to be alive. And the first question we should ask ourselves is, 'What shall I do with my life today?' No day should be wasted.
Do You Have A Healthy Brain? The Secret to Mental Agility
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Do You Have A Healthy Brain? The Secret to Mental Agility
by: Catherine Calder
We all know to exercise our bodies to keep fit, but how often do you think about exercising your brain? And what type of exercise does it need anyway? What are the facts? What is the secret to mental agility?
Keeping mentally active will keep your brain in good shape. Getting older does not mean that you have to be forgetful!
Recent research into Alzheimer's disease found that people who were less active between the ages of 20 and 60 years are almost 4 times more likely to develop the disease. The brain, like the rest of the body, needs to be kept active to keep healthy.
You exercise your body to keep it in shape. Now it has been shown that exercising your brain can keep it in shape too.
That leaves us with the question of what to do to keep our brains active. The research discovered that how you spend your leisure time can affect the health of your brain.
Leisure activities can be divided into -
Passive activities, which include watching TV, participating in social activities, and listening to music.
Intellectual activities are reading, painting, playing a musical instrument, woodworking.
Physical activities, for example, gardening, playing sport, working out at the gym, walking, jogging.
The only 'activity' that the Alzheimer's patients had performed more frequently than the control group was watching TV!
The research team was lead by Robert Friedland, professor of neurology, University Hospitals of Cleveland. He said "A relative increase in the amount of time devoted to intellectual activities from early adulthood (ages 20-39) to mid-adulthood (ages 40-60) was associated with a significant decrease in the probability of having Alzheimer's disease later in life."
An intellectual or physical hobby stimulates the brain and may reduce neurodegeneration as seen in diseases such as Alzheimer's. So sitting watching the TV isn't enough for your brain, you need to keep it active. One way is by learning new things.
Many of the finalists in the Learning in Later Life Campaign 2000 to find England's oldest and most inspiring learners had art and painting as their hobby.
England's Oldest Learner was Fred Moore who was then aged 107 years. Fred continued with art classes until he died at the age of 109. The manager of his residential home said "Fred was a remarkable chap. He kept his memory, going back to the death of Queen Victoria, and always retained his great sense of humor."
So it's official then, learning a new hobby is good for you. Fancy learning to paint? Painting can be done indoors and outdoors, as well as by yourself or in a group.
It is never too late to start. Local night classes offer a range of options. Have a look at online courses too.
Remember you can have a healthy brain and enjoy a hobby too. Don't leave it until tomorrow, begin today!
Do You Have A Healthy Brain? The Secret to Mental Agility
by: Catherine Calder
We all know to exercise our bodies to keep fit, but how often do you think about exercising your brain? And what type of exercise does it need anyway? What are the facts? What is the secret to mental agility?
Keeping mentally active will keep your brain in good shape. Getting older does not mean that you have to be forgetful!
Recent research into Alzheimer's disease found that people who were less active between the ages of 20 and 60 years are almost 4 times more likely to develop the disease. The brain, like the rest of the body, needs to be kept active to keep healthy.
You exercise your body to keep it in shape. Now it has been shown that exercising your brain can keep it in shape too.
That leaves us with the question of what to do to keep our brains active. The research discovered that how you spend your leisure time can affect the health of your brain.
Leisure activities can be divided into -
Passive activities, which include watching TV, participating in social activities, and listening to music.
Intellectual activities are reading, painting, playing a musical instrument, woodworking.
Physical activities, for example, gardening, playing sport, working out at the gym, walking, jogging.
The only 'activity' that the Alzheimer's patients had performed more frequently than the control group was watching TV!
The research team was lead by Robert Friedland, professor of neurology, University Hospitals of Cleveland. He said "A relative increase in the amount of time devoted to intellectual activities from early adulthood (ages 20-39) to mid-adulthood (ages 40-60) was associated with a significant decrease in the probability of having Alzheimer's disease later in life."
An intellectual or physical hobby stimulates the brain and may reduce neurodegeneration as seen in diseases such as Alzheimer's. So sitting watching the TV isn't enough for your brain, you need to keep it active. One way is by learning new things.
Many of the finalists in the Learning in Later Life Campaign 2000 to find England's oldest and most inspiring learners had art and painting as their hobby.
England's Oldest Learner was Fred Moore who was then aged 107 years. Fred continued with art classes until he died at the age of 109. The manager of his residential home said "Fred was a remarkable chap. He kept his memory, going back to the death of Queen Victoria, and always retained his great sense of humor."
So it's official then, learning a new hobby is good for you. Fancy learning to paint? Painting can be done indoors and outdoors, as well as by yourself or in a group.
It is never too late to start. Local night classes offer a range of options. Have a look at online courses too.
Remember you can have a healthy brain and enjoy a hobby too. Don't leave it until tomorrow, begin today!
How Essential Fatty Acids Improve Your Brain Power and Mental Health
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How Essential Fatty Acids Improve Your Brain Power and Mental Health
by: Rudy Silva
What is your brain made of?
Over 50% of your brain is made of good fat. Twenty percent of this good fat comes from EPA and DHA. Remember EPA and DHA comes from,
* omega-3 fatty acids
* eating fish
* borage oil
* primrose oil
* parilla oil
* NOK oil
I have covered all these oils in other articles except NKO Krill Oil. This oil is the new kid on the block. It comes from Antarctic krill, a crustacean found in the Antarctic waters. It provides EPA and DHA like borage oil does, but its chemical structure is phospholipids. Phospholipids are easier for your cells to absorb than borage oil's EPA and DHA, which is in the form of triglycerides.
The essential fatty acids provide the chemical molecules to make Phospholipids. These phospholipids gather together to form a protective barrier around each cell in your body.
If the fatty acids are in phospholipids form, your body is able to use them quicker and more efficiently.
This is what makes NOK oil a more bio-available advanced oil than borage or primrose oil.
If you are deficient in the essential fatty acids, you will be more susceptible to these conditions:
* Alzheimer's disease
* Anxiety and body stress
* Heart disease
* Attention deficit disorder
* Attention deficit hyperactivity disorder
* Bipolar disorder
* Chronic fatigue syndrome
* Depression
* Learning disorders
* Memory impairment
* Parkinson's disease
* Schizophrenia
Making Your Brain Work Like It Should
Your brain needs a good daily supply of the essential fatty acid omega-3. It also uses omega-6 and AA (Arachidonic acid). So this means taking a good dose of NKO oil is a necessary daily routine for keeping your brain from shrinking.
Alzheimer's disease
Doctors believe that if every one lived to be over 120 years, they would come down with Alzheimer's disease. It is a disease that once your have it, all you can do, at this time, is to slow its progression using certain drugs and nutrients.
Before your brain starts to deteriorate to where it contains nodules of toxins, excess oxidation due to free radicals, and weaken and narrowing blood vessels, it might be a good idea to start feeding it the food it needs.
DHA is in order for Alzheimer's disease. When DHA is deficient in your diet, you can expect to have memory loss and become depressed as you age.
Lecithin is also in order since it helps to provide choline, a precursor to the memory neurotransmitter acetylcholine. It also provides the chemicals to produce RNA.
Heart disease is closely related to Alzheimer's because the heart must be strong enough to pump plenty of blood into the brain and the arteries must open enough to circulate enough blood through the brain and throughout your body.
Even if you don't come down with Alzheimer's or your family history doesn't support it, most of us are in line for dementia. Dementia is also attributed to deterioration of brain cells and support tissue. One of the causes of dementia is a diet that has been deficient in the essential fatty acids.
Here is my recommendation for supplementing with the essential fatty acids:
* Eat more good fish, at least once a week and occasionally twice a week
* Eat less fat and particularly saturated fat. A good number for daily fat intake is 15-20% of your overall calories.
* Take daily, flax seed oil and olive oil for the omega-3 and omega-6 oils
* Take a daily supplement of NKO or Borage oil, which supplies EPA and DHA
How Essential Fatty Acids Improve Your Brain Power and Mental Health
by: Rudy Silva
What is your brain made of?
Over 50% of your brain is made of good fat. Twenty percent of this good fat comes from EPA and DHA. Remember EPA and DHA comes from,
* omega-3 fatty acids
* eating fish
* borage oil
* primrose oil
* parilla oil
* NOK oil
I have covered all these oils in other articles except NKO Krill Oil. This oil is the new kid on the block. It comes from Antarctic krill, a crustacean found in the Antarctic waters. It provides EPA and DHA like borage oil does, but its chemical structure is phospholipids. Phospholipids are easier for your cells to absorb than borage oil's EPA and DHA, which is in the form of triglycerides.
The essential fatty acids provide the chemical molecules to make Phospholipids. These phospholipids gather together to form a protective barrier around each cell in your body.
If the fatty acids are in phospholipids form, your body is able to use them quicker and more efficiently.
This is what makes NOK oil a more bio-available advanced oil than borage or primrose oil.
If you are deficient in the essential fatty acids, you will be more susceptible to these conditions:
* Alzheimer's disease
* Anxiety and body stress
* Heart disease
* Attention deficit disorder
* Attention deficit hyperactivity disorder
* Bipolar disorder
* Chronic fatigue syndrome
* Depression
* Learning disorders
* Memory impairment
* Parkinson's disease
* Schizophrenia
Making Your Brain Work Like It Should
Your brain needs a good daily supply of the essential fatty acid omega-3. It also uses omega-6 and AA (Arachidonic acid). So this means taking a good dose of NKO oil is a necessary daily routine for keeping your brain from shrinking.
Alzheimer's disease
Doctors believe that if every one lived to be over 120 years, they would come down with Alzheimer's disease. It is a disease that once your have it, all you can do, at this time, is to slow its progression using certain drugs and nutrients.
Before your brain starts to deteriorate to where it contains nodules of toxins, excess oxidation due to free radicals, and weaken and narrowing blood vessels, it might be a good idea to start feeding it the food it needs.
DHA is in order for Alzheimer's disease. When DHA is deficient in your diet, you can expect to have memory loss and become depressed as you age.
Lecithin is also in order since it helps to provide choline, a precursor to the memory neurotransmitter acetylcholine. It also provides the chemicals to produce RNA.
Heart disease is closely related to Alzheimer's because the heart must be strong enough to pump plenty of blood into the brain and the arteries must open enough to circulate enough blood through the brain and throughout your body.
Even if you don't come down with Alzheimer's or your family history doesn't support it, most of us are in line for dementia. Dementia is also attributed to deterioration of brain cells and support tissue. One of the causes of dementia is a diet that has been deficient in the essential fatty acids.
Here is my recommendation for supplementing with the essential fatty acids:
* Eat more good fish, at least once a week and occasionally twice a week
* Eat less fat and particularly saturated fat. A good number for daily fat intake is 15-20% of your overall calories.
* Take daily, flax seed oil and olive oil for the omega-3 and omega-6 oils
* Take a daily supplement of NKO or Borage oil, which supplies EPA and DHA
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