Showing posts with label Anxiety. Show all posts
Showing posts with label Anxiety. Show all posts

Saturday, December 15, 2012

Childhood Stress (kidshealth.org)


As providers and caretakers, adults tend to view the world of children as happy and carefree. After all, kids don't have jobs to keep or bills to pay, so what could they possibly have to worry about?

Plenty! Even very young children have worries and feel stress to some degree.

Sources of Stress

Stress is a function of the demands placed on us and our ability to meet them. These demands often come from outside sources, such as family, jobs, friends, or school. But it also can come from within, often related to what we think we should be doing versus what we're actually able to do.

So stress can affect anyone who feels overwhelmed — even kids. In preschoolers, separation from parents can cause anxiety. As kids get older, academic and social pressures (especially from trying to fit in) create stress.

Many kids are too busy to have time to play creatively or relax after school. Kids who complain about all their activities or who refuse to go to them might be overscheduled. Talk with your kids about how they feel about extracurricular activities. If they complain, discuss the pros and cons of stopping one activity. If stopping isn't an option, explore ways to help manage your child's time and responsibilities to lessen the anxiety.

Kids' stress may be intensified by more than just what's happening in their own lives. Do your kids hear you talking about troubles at work, worrying about a relative's illness, or arguing with your spouse about financial matters? Parents should watch how they discuss such issues when their kids are near because children will pick up on their parents' anxieties and start to worry themselves.

World news can cause stress. Kids who see disturbing images on TV or hear talk of natural disasters, war, and terrorism may worry about their own safety and that of the people they love. Talk to your kids about what they see and hear, and monitor what they watch on TV so that you can help them understand what's going on.

Also, be aware of complicating factors, such as an illness, death of a loved one, or a divorce. When these are added to the everyday pressures kids face, the stress is magnified. Even the most amicable divorce can be a difficult experience for kids because their basic security system — their family — is undergoing a tough change. Separated or divorced parents should never put kids in a position of having to choose sides or expose them to negative comments about the other spouse.

Also realize that some things that aren't a big deal to adults can cause significant stress for kids. Let your kids know that you understand they're stressed and don't dismiss their feelings as inappropriate.

Signs and Symptoms

While it's not always easy to recognize when kids are stressed out, short-term behavioral changes — such as mood swings, acting out, changes in sleep patterns, or bedwetting — can be indications. Some kids experience physical effects, including stomachaches and headaches. Others have trouble concentrating or completing schoolwork. Still others become withdrawn or spend a lot of time alone.

Younger children may pick up new habits like thumb sucking, hair twirling, or nose picking; older kids may begin to lie, bully, or defy authority. A child who is stressed may also have nightmares, difficulty leaving you, overreactions to minor problems, and drastic changes in academic performance.

Reducing Stress

How can you help kids cope with stress? Proper rest and good nutrition can boost coping skills, as can good parenting. Make time for your kids each day. Whether they need to talk or just be in the same room with you, make yourself available. Don't try to make them talk, even if you know what they're worried about. Sometimes kids just feel better when you spend time with them on fun activities.

Even as kids get older, quality time is important. It's really hard for some people to come home after work, get down on the floor, and play with their kids or just talk to them about their day — especially if they've had a stressful day themselves. But expressing interest shows that they're important to you.

Help your child cope with stress by talking about what may be causing it. Together, you can come up with a few solutions like cutting back on after-school activities, spending more time talking with parents or teachers, developing an exercise regimen, or keeping a journal.

You can also help by anticipating potentially stressful situations and preparing kids for them. For example, let your son or daughter know ahead of time that a doctor's appointment is coming up and talk about what will happen there. Tailor the information to your child's age — younger kids won't need as much advance preparation or details as older kids or teens.

Remember that some level of stress is normal; let your kids know that it's OK to feel angry, scared, lonely, or anxious and that other people share those feelings. Reassurance is important, so remind them that you're confident that they can handle the situation.

Helping Your Child Cope

When kids can't or won't discuss their stressful issues, try talking about your own. This shows that you're willing to tackle tough topics and are available to talk with when they're ready. If a child shows symptoms that concern you and is unwilling to talk, consult a counselor or other mental health specialist.

Books can help young kids identify with characters in stressful situations and learn how they cope. Check out Alexander and the Terrible, Horrible, No Good, Very Bad Day by Judith Viorst; Tear Soup by Pat Schweibert, Chuck DeKlyen, and Taylor Bills; and Dinosaurs Divorce by Marc Brown and Laurene Krasny Brown.

Most parents have the skills to deal with their child's stress. The time to seek professional attention is when any change in behavior persists, when stress is causing serious anxiety, or when the behavior is causing significant problems in functioning at school or at home.

If you need help finding resources for your child, consult your doctor or the counselors and teachers at school.

Reviewed by: Jennifer Shroff Pendley, PhD
Date reviewed: August 2011

Wednesday, August 15, 2012

The Master Key System - Part Seven

 
Through all the ages man has believed in an invisible power, through which and by which all things have been created and are continually being re-created. We may personalize this power and call it God, or we may think of it as the essence or spirit, which permeates all things, but in either case the effect is the same. 

So far as the individual is concerned, the objective, the physical, the visible, is the personal, that which can be cognized by the senses. It consists of body, brain and nerves. The subjective is the spiritual, the invisible, the impersonal. 

The personal is conscious because it is a personal entity. The impersonal, being the same in kind and quality as all other Being, is not conscious of itself and has therefore been termed the subconscious. 

The personal, or conscious, has the power of will and choice, and can therefore exercise discrimination in the selection of methods whereby to bring about the solution of difficulties.

The impersonal, or spiritual, being a part or one with the source, and origin of all power, can necessarily exercise no such choice, but, on the contrary, it has Infinite resources at its command. It can and does bring about results by methods concerning which the human or individual mind can have no possible conception.

You will therefore see that it is your privilege to depend upon the human will with all its limitations and misconceptions, or you may utilize the potentialities of Infinity by making use of the subconscious mind. Here, then, is the scientific explanation of the wonderful power which has been put within your control, if you but understand, appreciate and recognize it.

One method of consciously utilizing this omnipotent power is outlined in Part Seven.

PART SEVEN
1. Visualization is the process of making mental images, and the image is the mold or model which will serve as a pattern from which your future will emerge. 

2. Make the pattern clear and make it beautiful; do not be afraid; make it grand; remember that no limitation can be placed upon you by any one but yourself; you are not limited as to cost or material; draw on the Infinite for your supply, construct it in your imagination; it will have to be there before it will ever appear anywhere else.

3. Make the image clear and clean-cut, hold it firmly in the mind and you will gradually and constantly bring the thing nearer to you. You can be what "you will to be." 

4. This is another psychological fact which is well known, but unfortunately, reading about it will not bring about any result which you may have in mind; it will not even help you to form the mental image, much less bring it into manifestation. Work is necessary - labor, hard mental labor, the kind of effort which so few are willing to put forth.

5. The first step is idealization. It is likewise the most important step, because it is the plan on which you are going to build. It must be solid; it must be permanent. The architect, when he plans a 30-storey building, has every line and detail pictured in advance. The engineer, when he spans a chasm, first ascertains the strength requirements of a million separate parts.

6. They see the end before a single step is taken; so you are to picture in your mind what you want; you are sowing the seed, but before sowing any seed you want to know what the harvest is to be. This is Idealization. If you are not sure, return to the chair daily until the picture becomes plain; it will gradually unfold; first the general plan will be dim, but it will take shape, the outline will take form, then the details, and you will gradually develop the power by which you will be enabled to formulate plans which will eventually materialize in the objective world. You will come to know what the future holds for you.

7. Then comes the process of visualization. You must see the picture more and more complete, see the detail, and, as the details begin to unfold the ways and means for bringing it into manifestation will develop. One thing will lead to another. Thought will lead to action, action will develop methods, methods will develop friends, and friends will bring about circumstances, and, finally, the third step, or Materialization, will have been accomplished. 

8. We all recognize the Universe must have been thought into shape before it ever could have become a material fact. And if we are willing to follow along the lines of the Great Architect of the Universe, we shall find our thoughts taking form, just as the universe took concrete form. It is the same mind operating through the individual. There is no difference in kind or quality, the only difference is one of degree.

9. The architect visualizes his building, he sees it as he wishes it to be. His thought becomes a plastic mold from which the building will eventually emerge, a high one or a low one, a beautiful one or a plain one, his vision takes form on paper and eventually the necessary material is utilized and the building stands complete. 

10. The inventor visualizes his idea in exactly the same manner, for instance, Nikola Tesla, he with the giant intellect, one of the greatest inventors of all ages, the man who has brought forth the most amazing realities, always visualizes his inventions before attempting to work them out. He did not rush to embody them in form and then spend his time in correcting defects. Having first built up the idea in his imagination, he held it there as a mental picture, to be reconstructed and improved by his thought. "In this way," he writes in the Electrical Experimenter. "I am enabled to rapidly develop and perfect a conception without touching anything. When I have gone so far as to embody in the invention every possible improvement I can think of, and see no fault anywhere, I put into concrete, the product of my brain. Invariably my devise works as I conceived it should; in twenty years there has not been a single exception." 

11. If you can conscientiously follow these directions, you will develop Faith, the kind of Faith that is the "Substance of things hoped for, the evidence of things not seen"; you will develop confidence, the kind of confidence that leads to endurance and courage; you will develop the power of concentration which will enable you to exclude all thoughts except the ones which are associated with your purpose.

12. The law is that thought will manifest in form, and only one who knows how to be the divine thinker of his own thoughts can ever take a Master's place and speak with authority.

13. Clearness and accuracy are obtained only by repeatedly having the image in mind. Each repeated action renders the image more clear and accurate than the preceding, and in proportion to the clearness and accuracy of the image will the outward manifestation be. You must build it firmly and securely in your mental world, the world within, before it can take form in the world without, and you can build nothing of value, even in the mental world unless you have the proper material. When you have the material you can build anything you wish, but make sure of your material. You cannot make broadcloth from shoddy. 

14. This material will be brought out by millions of silent mental workers and fashioned into the form of the image which you have in mind.

15. Think of it! You have over five million of these mental workers, ready and in active use; brain cells they are called. Besides this, there is another reserve force of at least an equal number, ready to be called into action at the slightest need. Your power to think, then, is almost unlimited, and this means that your power to create the kind of material which is necessary to build for yourself any kind of environment which you desire is practically unlimited.

16. In addition to these millions of mental workers, you have billions of mental workers in the body, every one of which is endowed with sufficient intelligence to understand and act upon any message or suggestion given. These cells are all busy creating and recreating the body, but, in addition to this, they are endowed with psychic activity whereby they can attract to themselves the substance necessary for perfect development.

17. They do this by the same law and in the same manner that every form of life attracts to itself the necessary material for growth. The oak, the rose, the lily, all require certain material for their most perfect expression and they secure it by silent demand, the Law of Attraction, the most certain way for you to secure what you require for your most complete development.

18. Make the Mental Image; make it clear, distinct, perfect; hold it firmly; the ways and means will develop; supply will follow the demand; you will be led to do the right thing at the right time and in the right way. Earnest Desire will bring about Confident Expectation, and this in turn must be reinforced by Firm Demand. These three cannot fail to bring about Attainment, because the Earnest Desire is the feeling, the Confident Expectation is the thought, and the Firm Demand is the will, and, as we have seen, feeling gives vitality to thought and the will holds it steadily until the law of Growth brings it into manifestation.

19. Is it not wonderful that man has such tremendous power within himself, such transcendental faculties concerning which he had no conception? Is it not strange that we have always been taught to look for strength and power "without?" We have been taught to look everywhere but "within" and whenever this power manifested in our lives we were told that it was something supernatural. 

20. There are many who have come to an understanding of this wonderful power, and who make serious and conscientious efforts to realize health, power and other conditions, and seem to fail. They do not seem able to bring the Law into operation. The difficulty in nearly every case is that they are dealing with externals. They want money, power, health and abundance, but they fail to realize that these are effects and can come only when the cause is found.

21. Those who will give no attention to the world without will seek only to ascertain the truth, will look only for wisdom, will find that this wisdom will unfold and disclose the source of all power, that it will manifest in thought and purpose which will create the external conditions desired. This truth will find expression in noble purpose and courageous action. 

22. Create ideals only, give no thought to external conditions, make the world within beautiful and opulent and the world without will express and manifest the condition which you have within. You will come into a realization of your power to create ideals and these ideals will be projected into the world of effect. 

23. For instance, a man is in debt. He will be continually thinking about the debt, concentrating on it, and as thoughts are causes the result is that he not only fastens the debt closer to him, but actually creates more debt. He is putting the great law of Attraction into operation with the usual and inevitable result -- Loss leads to greater "Loss."

24. What, then, is the correct principle? Concentrate on the things you want, not on the things you do not want. Think of abundance; idealize the methods and plans for putting the Law of Abundance into operation. Visualize the condition which the Law of Abundance creates; this will result in manifestation. 

25. If the law operates perfectly to bring about poverty, lack and every form of limitation for those who are continually entertaining thoughts of lack and fear, it will operate with the same certainty to bring about conditions of abundance and opulence for those who entertain thoughts of courage and power. 

26. This is a difficult problem for many; we are too anxious; we manifest anxiety, fear, distress; we want to do something; we want to help; we are like a child who has just planted a seed and every fifteen minutes goes and stirs up the earth to see if it is growing. Of course, under such circumstances, the seed will never germinate, and yet this is exactly what many of us do in the mental world.

27. We must plant the seed and leave it undisturbed. This does not mean that we are to sit down and do nothing, by no means; we will do more and better work then we have ever done before, new channels will constantly be provided, new doors will open; all that is necessary is to have an open mind, be ready to act when the time comes. 

28. Thought force is the most powerful means of obtaining knowledge, and if concentrated on any subject will solve the problem. Nothing is beyond the power of human comprehension, but in order to harness thought force and make it do your bidding, work is required. 

29. Remember that thought is the fire that creates the steam that turns the wheel of fortune, upon which your experiences depend.

30. Ask yourself a few questions and then reverently await the response; do you not now and then feel the self with you? Do you assert this self or do you follow the majority? Remember that majorities are always led, they never lead. It was the majority that fought, tooth and nail, against the steam engine, the power loom and every other advance or improvement ever suggested. 

31. For your exercise this week, visualize your friend, see him exactly as you last saw him, see the room, the furniture, recall the conversation, now see his face, see it distinctly, now talk to him about some subject of mutual interest; see his expression change, watch him smile. Can you do this? All right, you can; then arouse his interest, tell him a story of adventure, see his eyes light up with the spirit of fun or excitement. Can you do all of this? If so, your imagination is good, you are making excellent progress. 

Tuesday, July 31, 2012

The Master Key System - Part Five

Enclosed herewith you will find Part Five. After studying this part carefully, you will see that every conceivable force or object or fact is the result of mind in action.

Mind in action is thought, and thought is creative. Men are thinking now as they never thought before. 


Therefore, this is a creative age, and the world is awarding its richest prizes to the thinkers. Matter is powerless, passive, inert. Mind is force, energy, power. Mind shapes and controls matter. Every form which matter takes is but the expression of some pre-existing thought.

But thought works no magic transformations; it obeys natural laws; it sets in motion natural forces; it releases natural energies; it manifests in your conduct and actions, and these in turn react upon your friends and acquaintances, and eventually upon the whole of your environment. You can originate thought, and, since thoughts are creative, you can create for yourself the things you desire.
PART FIVE

1. At least ninety per cent of our mental life is subconscious, so that those who fail to make use of this mental power live within very narrow limits. 

2. The subconscious can and will solve any problem for us if we know how to direct it. The subconscious processes are always at work; the only question is, are we to be simply passive recipients of this activity, or are we to consciously direct the work? Shall we have a vision of the destination to be reached, the dangers to be avoided, or shall we simply drift?

3. We have found that mind pervades every part of the physical body and is always capable of being directed or impressed by authority coming from the objective or the more dominant portion of the mind. 

4. The mind, which pervades the body, is largely the result of heredity, which, in turn, is simply the result of all the environments of all past generations on the responsive and ever-moving life forces. An understanding of this fact will enable us to use our authority when we find some undesirable trait of character manifesting. 

5. We can consciously use all the desirable characteristics with which we have been provided and we can repress and refuse to allow the undesirable ones to manifest.

6. Again, this mind which pervades our physical body is not only the result of hereditary tendencies, but is the result of home, business and social environment, where countless thousands of impressions, ideas, prejudices and similar thoughts have been received. Much of this has been received from others, the result of opinions, suggestions or statements; much of it is the result of our own thinking, but nearly all of it has been accepted with little or no examination or consideration. 

7. The idea seemed plausible, the conscious received it, passed it on to the subconscious, where it was taken up by the Sympathetic System and passed on to be built into our physical body. "The word has become flesh." 

8. This, then, is the way we are consistently creating and recreating ourselves; we are today the result of our past thinking, and we shall be what we are thinking today, the Law of Attraction is bringing to us, not the things we should like, or the things we wish for, or the things some one else has, but it brings us "our own," the things which we have created by our thought processes, whether consciously or unconsciously. Unfortunately, many of us are creating these things unconsciously.

9. If either of us were building a home for ourselves, how careful we would be in regard to the plans; how we should study every detail; how we should watch the material and select only the best of everything; and yet how careless we are when it comes to building our Mental Home, which is infinitely more important than any physical home, as everything which can possibly enter into our lives depends upon the character of the material which enters into the construction of our Mental Home. 

10. What is the character of this material? We have seen that it is the result of the impressions which we have accumulated in the past and stored away in our subconscious Mentality. If these impressions have been of fear, of worry, of care, of anxiety; if they have been despondent, negative, doubtful, then the texture of the material which we are weaving today will be of the same negative material. Instead of being of any value, it will be mildewed and rotten and will bring us only more toil and care and anxiety. We shall be forever busy trying to patch it up and make it appear at least genteel. 

11. But if we have stored away nothing but courageous thought, if we have been optimistic, positive, and have immediately thrown any kind of negative thought on the scrap pile, have refused to have anything to do with it, have refused to associate with it or become identified with it in any way, what then is the result? Our mental material is now of the best kind; we can weave any kind of material we want; we can use any color we wish; we know that the texture is firm, that the material is solid, that it will not fade, and we have no fear, no anxiety concerning the future; there is nothing to cover, there are no patches to hide.

12. These are psychological facts; there is no theory or guesswork about these thinking processes; there is nothing secret about them; in fact, they are so plain that every one can understand them. The thing to do is to have a mental house-cleaning, and to have this house-cleaning every day, and keep the house clean. Mental, moral and physical cleanliness are absolutely indispensable if we are to make progress of any kind. 

13. When this mental house-cleaning process has been completed, the material which is left will be suitable for the making of the kind of ideals or mental images which we desire to realize.

14. There is a fine estate awaiting a claimant. Its broad acres, with abundant crops, running water and fine timber, stretch away as far as the eye can see. There is a mansion, spacious and cheerful, with rare pictures, a well-stocked library, rich hangings, and every comfort and luxury. All the heir has to do is to assert his heirship, take possession, and use the property. He must use it; he must not let it decay; for use is the condition on which he holds it. To neglect it is to lose possession.

15. In the domain of mind and spirit, in the domain of practical power, such an estate is yours. You are the heir! You can assert your heirship and possess, and use this rich inheritance. Power over circumstances is one of its fruits, health, harmony and prosperity are assets upon its balance sheet. It offers you poise and peace. It costs you only the labor of studying and harvesting its great resources. It demands no sacrifice, except the loss of your limitations, your servitudes, your weakness. It clothes you with self-honor, and puts a scepter in your hands. 

16. To gain this estate, three processes are necessary: You must earnestly desire it. You must assert your claim. You must take possession. 

17. You admit that those are not burdensome conditions.

18. You are familiar with the subject of heredity. Darwin, Huxley, Haeckel, and other physical scientists have piled evidence mountain high that heredity is a law attending progressive creation. It is progressive heredity which gives man his erect attitude, his power of motion, the organs of digestions, blood circulation, nerve force, muscular force, bone structure and a host of other faculties on the physical side. There are even more impressive facts concerning heredity of mind force. All these constitute what may be called your human heredity. 

19. But there is a heredity which the physical scientists have not compassed. It lies beneath and antecedent to all their researches. At a point where they throw up their hands in despair, saying they cannot account for what they see, this divine heredity is found in full sway. 

20. It is the benignant force which decrees primal creation. It thrills down from the Divine, direct into every created being. It originates life, which the physical scientist has not done, nor ever can do. It stands out among all forces supreme, unapproachable. No human heredity can approach it. No human heredity measures up to it.

21. This Infinite Life flows through you; is you. Its doorways are but the faculties which comprise your consciousness. To keep open these doors is the Secret of Power. Is it not worthwhile to make the effort? 

22. The great fact is, that the source of all life and all power is from within. Persons, circumstances and events may suggest need and opportunities, but the insight, strength and power to answer these needs will be found within. 

23. Avoid counterfeits. Build firm foundations for your consciousness upon forces which flow direct from the Infinite source, the Universal Mind of which you are the image and likeness.

24. Those we have come into possession of this inheritance are never quite the same again. They have come into possession of a sense of power hitherto undreamed of. They can never again be timid, weak, vacillating, or fearful. They are indissolubly connected with Omnipotence. Something in them has been aroused; they have suddenly discovered that they possess a tremendous latent ability of which they were heretofore entirely unconscious. 

25. This power is from within, but we cannot receive it unless we give it. Use is the condition upon which we hold this inheritance. We are each of us but the channel through which the Omnipotent power is being differentiated into form; unless we give, the channel is obstructed and we can receive no more. This is true on every plane of existence and in every field of endeavor and all walks of life. The more we give, the more we get. The athlete who wishes to get strong must make use of the strength he has, and the more he gives the more he will get. The financier who wishes to make money must make use of the money he has, for only by using it can he get more. 

26. The merchant who does not keep his goods going out will soon have none coming in; the corporation which fails to give efficient service will soon lack customers; the attorney who fails to get results will soon lack clients, and so it goes everywhere; power is contingent upon a proper use of the power already in our possession; what is true in every field of endeavor, every experience in life, is true of the power from which every other power known among men is begotten -- spiritual power. Take away the spirit and what is left? Nothing.

27. If then the spirit is all there is, upon the recognition of this fact must depend the ability to demonstrate all power, whether physical, mental or spiritual. 

28. All possession is the result of the accumulative attitude of mind, or the money consciousness; this is the magic wand which will enable you to receive the idea, and it will formulate plans for you to execute, and you will find as much pleasure in the execution as in the satisfaction of attainment and achievement. 

29. Now, go to your room, take the same seat, the same position as heretofore, and mentally select a place which has pleasant associations. Make a complete mental picture of it, see the buildings, the grounds, the trees, friends, associations, everything complete. At first, you will find yourself thinking of everything under the sun, except the ideal upon which you desire to concentrate. But do not let that discourage you. Persistence will win, but persistence requires that you practice these exercises every day without fail.

Saturday, June 30, 2012

The Ten Habits of Highly Effective Brains


Let’s review some good lifestyle options we can fol­low to main­tain, and improve, our vibrant brains.
  1. Learn what is the “It” in “Use It or Lose It”. A basic under­stand­ing will serve you well to appre­ci­ate your brain’s beauty as a liv­ing and constantly-developing dense for­est with bil­lions of neu­rons and synapses.
  2. Take care of your nutri­tion. Did you know that the brain only weighs 2% of body mass but con­sumes over 20% of the oxy­gen and nutri­ents we intake? As a gen­eral rule, you don’t need expen­sive ultra-sophisticated nutri­tional sup­ple­ments, just make sure you don’t stuff your­self with the “bad stuff”.
  3. Remem­ber that the brain is part of the body. Things that exer­cise your body can also help sharpen your brain: phys­i­cal exer­cise enhances neurogenesis.
  4. Prac­tice pos­i­tive, future-oriented thoughts until they become your default mind­set and you look for­ward to every new day in a con­struc­tive way. Stress and anx­i­ety, no mat­ter whether induced by exter­nal events or by your own thoughts, actu­ally kills neu­rons and pre­vent the cre­ation of new ones. You can think of chronic stress as the oppo­site of exer­cise: it pre­vents the cre­ation of new neurons.
  5. Thrive on Learn­ing and Men­tal Chal­lenges. The point of hav­ing a brain is pre­cisely to learn and to adapt to chal­leng­ing new envi­ron­ments. Once new neu­rons appear in your brain, where they stay in your brain and how long they sur­vive depends on how you use them. “Use It or Lose It” does not mean “do cross­word puz­zle num­ber 1,234,567″. It means, “chal­lenge your brain often with fun­da­men­tally new activities”.
  6. We are (as far as we know) the only self-directed organ­isms in this planet. Aim high. Once you grad­u­ate from col­lege, keep learn­ing. The brain keeps devel­op­ing, no mat­ter your age, and it reflects what you do with it.
  7. Explore, travel. Adapt­ing to new loca­tions forces you to pay more atten­tion to your envi­ron­ment. Make new deci­sions, use your brain.
  8. Don’t Out­source Your Brain. Not to media per­son­al­i­ties, not to politi­cians, not to your smart neigh­bour… Make your own deci­sions, and mis­takes. And learn from them. That way, you are train­ing your brain, not your neighbour’s.
  9. Develop and main­tain stim­u­lat­ing friend­ships. We are “social ani­mals”, and need social inter­ac­tion. Which, by the way, is why ‘Baby Ein­stein’ has been shown not to be the panacea for chil­dren development.
  10. Laugh. Often. Espe­cially to cog­ni­tively com­plex humor, full of twists and sur­prises. Bet­ter, try to become the next Jon Stewart
Now, remem­ber that what counts is not read­ing this article-or any other-, but prac­tic­ing a bit every day until small steps snow­ball into unstop­pable, inter­nal­ized habits…so, pick your next bat­tle and try to start improv­ing at least one of these 10 habits today. Revisit the habit above that really grabbed your atten­tion, click on the link to learn more, and make a deci­sion to try some­thing dif­fer­ent today!

Tuesday, May 15, 2012

Practising a regular relaxation routine (BBC)


It's important that you make time to practise a thorough routine on a regular basis. There are plenty of resources out there to help you do this - the anxiety section lists just a few.
Relaxation is one of the most effective self-help activities for mental health. It can be a useful addition to any other form of treatment as well as being an effective measure to prevent the development of stress and anxiety, and at the end of the day to help you sleep.

Relaxation exercises can be divided into two broad categories: those for the body and those for the mind. Body-centred exercises also have an effect on the mind. Having a relaxed body may not prevent a constant flow of anxiety-inducing thoughts but it's a good basis for getting some control of them. So for best results try to combine the two techniques.

Learning how to relax (BBC)


Planned relaxation calms anxiety and helps your body and mind recover from everyday rush and stress. Music, a long soak in the bath, or a walk in the park do the trick for some people, but for others it's not so easy. If you feel you need help with learning to relax, try a relaxation or meditation class. Your GP and local library will have information about these.
  • Choose a quiet place where you won't be interrupted.
  • Before you start, do a few gentle stretching exercises to relieve muscular tension.
  • Make yourself comfortable, either sitting or lying down.
  • Start to breathe slowly and deeply, in a calm and effortless way.
  • Gently tense, then relax, each part of your body, starting with your feet and working your way up to your face and head.
  • As you focus on each area, think of warmth, heaviness and relaxation.
  • Push any distracting thoughts to the back of your mind; imagine them floating away.
  • Don't try to relax; simply let go of the tension in your muscles and allow them to become relaxed.
  • Let your mind go empty. Some people find it helpful to visualise a calm, beautiful place such as a garden or meadow.
  • Stay like this for about 20 minutes, then take some deep breaths and open your eyes, but stay sitting or lying for a few moments before you get up.

Sunday, May 6, 2012

5 Ways to Deal With Anxiety (kidshealth.org)


Everyone has feelings of anxiety, nervousness, tension, and stress from time to time. Here are 5 ways to help manage them:
  1. Become a relaxation expert. We all think we know how to relax. But chilling out in front of the TV or computer isn't true relaxation. (Depending on what you're watching or doing, it could even make you more tense.) The same is true for alcohol, drugs, or tobacco. They may seem to relieve anxiety or stress, but it's a false state of relaxation that's only temporary. What the body really needs is a relaxation technique — like deep breathing, tai chi, or yoga — that has a physical effect on the mind. For example, deep breathing helps to relax a major nerve that runs from the diaphragm to the brain, sending a message to the entire body to let go and loosen up.
  2. Get enough sleep, nourishment, and exercise. Want your mind and body to feel peaceful and strong enough to handle life's ups and downs? Get the right amount of sleep for your needs — not too much or too little. Eat well: Choose fruit, vegetables, lean proteins, and whole grains for long-term energy (instead of the short bursts that come from too much sugar or caffeine). And exercise to send oxygen to every cell in the body so your brain and body can operate at their best.
  3. Connect with others. Spend time with friends or family. Organized activities are great, but just hanging out works too. Doing things with those we feel close to deepens our bonds, allowing us to feel supported and secure. And the fun and sharing that go with it allow us to feel happier and less upset about things. If you feel worried or nervous about something, talking about it with someone who listens and cares can help you feel more understood and better able to cope. You'll be reminded that everyone has these feelings sometimes. You're not alone.
  4. Connect with nature. Heading out for a walk in the park or a hike in the woods can help anyone feel peaceful and grounded. (Choose somewhere you feel safe so you can relax and enjoy your surroundings.) Walking, hiking, trail biking, or snowshoeing offer the additional benefit of exercise. Invite a friend or two — or a family member — along and enjoy feeling connected to people as well.
  5. Think positive. A great way to keep our minds off the worry track is to focus our thoughts on things that are good, beautiful, and positive. Allow yourself to dream, wish, and imagine the best that could happen.
Note: When anxiety or worry feels extreme, it may be a sign of an anxiety disorder. For someone who has an anxiety disorder, getting proper care from a health professional is important. These tips can help too, of course. But professional treatment is the only way to shake an anxiety disorder.

Reviewed by: D'Arcy Lyness, PhD
Date reviewed: October 2010

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