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Panic Attacks — Four Ways You Can Cope

November 4th, 2008    Subscribe To Our Feed

Are you terrified you’ll have another panic attack? When you have panic disorder, you’re sometimes too scared to leave the house. Discover four ways you can cope in this article.

Panic disorder is easy to recognize. The first time it happened, you thought you were having a heart attack. When the doctor gave you a prescription for anxiety medication, you felt foolish.

Now you know what the shaky, dizzy feeling means: it means you’re having a panic attack.

Here are four strategies which will help.

1. Realize That Panic States Are Self-Limiting

Firstly, realize that when you’re in the midst of a panic attack, no matter how bad you feel, it’s just a bodily reaction. As quickly as the attack arrived, it will build, and will then subside.

2. Accept What You Can’t Change

Something in your life is causing the stress which leads to panic attacks. Chances are, you know what’s causing you stress. If possible, eliminate the cause of stress, but if that isn’t possible, concentrate on building a healthy lifestyle which can withstand stress.

This means exercising and eating well.

Exercise is a great way to eliminate the stress hormones which are circulating in your system. Therefore, you must make time for it, no matter how busy you are. Get up earlier, and go for a walk, or a run, and you’ll feel better right throughout the day.

Ensure that you eat healthy meals. Have five small meals a day, with protein at each meal. Eat breakfast before you leave the house in the morning, and eat healthily right throughout the day.

3. Write About How You Feel

Many panic sufferers find that writing a journal helps. It’s a way of defusing your emotions.

You don’t need to keep a formal journal. Just write on a sheet of paper, and then destroy it if you wish — there’s no need to read what you’ve written, or to keep it. The power is in the act of writing.

Many panic disorder sufferers have found that journaling helps them to feel in control.

4. Get Help to Change Your Life

Finally, consider getting assistance to change your life. Coaching and therapy help many.

Getting advice on your health is important too. Visit a nutritionist to get help with your diet. A gym can create a personalized workout program for you.

Many people suffer from panic disorders. Get back in control: your disorder is treatable, and happiness is achievable.

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Get Meditation Benefits Fast — 4 Easy Tips

October 27th, 2008    Subscribe To Our Feed

Want to get the benefits of meditation fast? You can, and it can be simpler than you imagine. In this article we provide four tips which will help.

Firstly, let’s look at what some common benefits of meditation are. They can include stress relief, enhanced memory, happiness, better sleep, and pain relief.

If you’re using pain relief and other medication, meditation may help you to reduce your dose, or even to forgo the medication entirely as your health improves — but be advised by your doctor.

You get these benefits whether or not you meditate “correctly.”

Here’s how to get the benefits of meditation fast.

1. Count Your Breaths — an Easy Meditation for Beginners

You’ll get the benefits quickly if you meditate every day. Start off with just five minutes, and as you enjoy your sessions, increase the time you spend to 20 minutes per day. Let your own experience be the guide.

The easiest meditation for beginners is breath counting. Count your inhalations, from one to four, and then start at one again.

2. Release Your Expectations: Yes, You’re Doing It Right

It’s important that you release your expectations for the results of meditation. You’ll get the benefits, but just treat your meditation sessions as being some time you spend with yourself.

Novice meditators sometimes feel as if their mind becomes more stressed and active when they meditate, but that’s not so. You just become aware of how stressed you are. Let your thoughts about success or failure go, and just go back to counting your breaths.

3. Use the Extra Energy to Make Changes in Your Life — Follow Your Instincts

One of the first benefits of regular meditation is increased energy. You’ll also find that you get more hunches about what you should be doing. These intuitive impulses are emotion free (this is one way to distinguish them from wishful thinking). They’re gentle nudges, and if you ignore them, they’ll return.

4. Meditate Anywhere

Our final tip is to remember that you can meditate anywhere, with your eyes open. Just start counting your breaths. When you focus on your breathing, you can get instant stress relief. You’ll find that situations which formerly would upset you, no longer do, and you’re much more effective in your life.

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One-Minute Meditations You Can Do Anytime

October 22nd, 2008    Subscribe To Our Feed

Want an easy way to get stress relief any time you wish? You may know that meditation is a great way to relax, but feel it’s too difficult for you. Here are some great, easy one-minute meditations which work anywhere.

Firstly, let’s discover what meditation actually is. Meditation is just being — it’s not thinking about anything, or doing anything. It begins with a form of relaxed concentration. As you focus on something, stress drops away.

Here are four three simple one-minute meditations.

1. Breath Counting — Easy

You can do this anywhere, with your eyes open or closed. Just breathe, and count your breaths in this way. Inhale deeply (without straining), counting ONE. Exhale. Inhale again, counting TWO, exhale. Inhale again, counting THREE, exhale. Inhale again, counting FOUR. Exhale. Repeat, inhaling and exhaling, starting your count again at ONE.

2. Choose a Sanskrit Mantra Which Appeals to You

Sanskrit mantras are powerful. They’ve been used for thousands of years to change lives of people who use them.

Repeat “Om Shanti Om” or just “Om”, which is pronounced “Aaaummm”, for a few minutes, with your eyes open or closed, and you’ll feel much more relaxed. If you’re going into a stressful situation, just keep repeating the mantra to yourself.

3. Photo Meditation from Your Favorite Vacation Location

If you’ve been on a relaxing vacation, look through your photos. If you have one photo which brings the ease of the vacation back to you, use the photo as a focus of a one-minute meditation.

Look at the photo, and imagine yourself in the scene.

4. Belly-Breathing at Traffic Lights

Driving becomes more enjoyable when you use traffic lights as a way to relax.

When you’re stopped at a traffic light, start belly-breathing. This is similar to breath counting, but you’re focused on your tummy area, around two inches below your navel.

Your belly expands with each inhale, and relaxes with each exhalation.

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