EXERCISE NATURALLY - DENNY WAXMAN

 

Do we need to exercise? I often wonder. I watch my children play, they are having fun. Are they exercising or just making balance for what they are eating? When they eat foods outside the macrobiotic diet their play and behavior changes. When they eat macrobiotic foods they play nicely together, not much fighting. After sweets at school they fight and whine more. Maybe they are just trying to burn off the excess. Without concepts, they naturally make balance.

 

Everything is balance. When we are close to the center we are naturally attracted back to the center to create a balance. However, once we get too far off center there is a tendency to go to the extreme first before returning to a balance. I have often observed this in the way people choose food.

People who are too yang often choose more yang foods rather than the yin foods, which would return them to balance. The same is true in reverse for yin people, they like more yin foods. With exercise it is the same. Yang type people are attracted to more yang types of exercise, which make their condition increasingly more yang. Yin type people tend to choose more yin types of exercise and make themselves more yin. When they finally reach the extreme of yin or yang, they make a radical change toward the opposite to create balance.

There are three basic types of exercise:

1. Harmonious or life-related.
   Whoever does this type of exercise returns to balance. Walking is the most universal, harmonious exercise. If you are tired, walking will energize you. When anxious, walking calms you down. If you are depressed walking will pick you up. Walking clears a cloudy mind. Cleaning, housework, gardening, singing, social dancing and hobbies are other examples.
2. Ki-related exercise.
   This type of exercise develops your Ki energy. It is mentally and spiritually refining and creates greater sensitivity and awareness. Martial arts, yoga, Do-In, breathing exercises, chanting and meditations are in this category. They are generally yin but can still be divided into yin and yang. Tai-chi is a more yin type martial art, Karate is a more yang type and Aikido is balanced. In Do-In there are stretching, rubbing and pounding movements. Stretching is balanced, rubbing is yin and pounding is more yang.
3. Physically, emotionally related exercise.
   This type exercise stimulates blood circulation and muscles. It makes you warm and develops physical strength. All types of sports and calisthenics are in this category. Jogging, aerobics, tennis, golf, baseball, swimming, etc. are a few examples. Exercises you do for fun are more yin, competitive exercise or sports are more yang. Exercises you do in a group are more yang than exercise you do by yourself. This type of exercise makes you feel good physically and emotionally. It’s nature is yang. Jogging is very centering and grounding, tennis is more harmonizing and football makes you very yang.

Diet controls our need for exercise. The more we eat and the richer the foods, the more exercise we need to return to balance. Consider your diet before exercise. This will ensure the best results with the least effort. A grain and vegetable based diet such as macrobiotics is best.

 

To get the best results from your exercise program start with life-related exercise. Make your daily life more active. In addition choose exercise you truly enjoy. Exercise should be like good food, you crave it and can’t wait to enjoy it. Try to choose exercise that is appropriate for your condition.

If you are more yang and socially oriented try some Ki-related exercises. Stress is very yang. To overcome stress, harmonious and Ki-related exercise are more helpful than jogging or sports, which are also yang. If your are a more yin, mental type person and need to strengthen, try the physically oriented exercises. Here jogging, aerobics, tennis or skiing would be appropriate. Choose group type activities to become more socially oriented.

Your mental image while exercising is also very important. To become more yin keep a happy, peaceful bright image in your mind. To become more yang focus on a goal.

Also consider your surroundings when exercising. Outside is more open and yin. For alleviating stress, outdoor exercise where there is grass and trees produce the best results. Don’t push yourself to the limit though. Stop at 70-80% of your capacity. Build up gradually and try to be consistent.

Health is natural, we don’t have to work at it. First, understand your present condition, then set a direction. Review your progress, are you reaching your goals? If not, try a different exercise. And most of all have fun.

Link: http://arizonaenergy.org/Analysis/MakingSense/exercise_naturally.htm

The Theory of Exercise (yinyoga.com)

All forms of exercise share two features in common: first we must stress the tissues, then we must let the tissues rest. Yang tissues do better when stressed in a yang manner and yin tissues do better when stressed in a yin way. Stress has many negative connotations in our culture because we forget the "rest" part of this equation. But to have no, or little, stress in our life is just as damaging as having too much stress. We need to stress the body, and we need to rest it. There is a yin/yang balance here that leads to health. Too much of anything is not healthy. Yang exercise targets the yang tissues: the muscles. Muscles love to be rhythmically and repetitively moved. Any static holds are brief. The muscles are elastic and can take this type of exercise. However, to apply yang exercise to yin tissues could damage them. Yin tissues, being more plastic, require gentle but long-held stresses. Imagine bending a credit card back and forth one hundred and eight times every morning. It wouldn't take many mornings of this for it to snap in half. The credit card is plastic, just as our ligaments are. To rhythmically bend ligaments over and over again, as some students do when doing drop back from standing into the wheel, can, over time, damage the ligaments, just like the credit card was damaged The warning here is … do not apply yang exercise techniques to yin tissues! Applying a yin exercise to yang tissues could also be damaging! Holding a muscle in a contracted state for a long period of time is called "tetany" [1] and may damage the muscle.

Is it better to tighten muscles (yang) or relax them (yin)? That depends on your intention. We tighten our muscles to protect our joints. We relax our muscles so we can exercise our joints. What is your intention in the pose you are doing?

Many health care professionals shudder at the thought of exercising joints; they have the mistaken view that all exercise is yang exercise. Despite this concern it is possible to exercise ligaments, bones, and joints. In fact, it is necessary. However, being yin tissues means we must exercise them in a yin way. And then, please remember the important second part of this equation - we must let them rest! [2]

There is a lot of research proving the importance of stress and rest beyond just developing strength physically, but it is beyond the scope of this journey to go into it further. [3] 

Link: http://www.yinyoga.com/ys1_0.3_theory_of_exercise.php

Relaxation Techniques for Stress Relief (Finding the Relaxation Exercises That Work for You)

For many of us, relaxation means zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress. To effectively combat stress, we need to activate the body's natural relaxation response. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga. Fitting these activities into your life can help reduce everyday stress and boost your energy and mood.

The relaxation response: Bringing your nervous system back into balance

Stress is necessary for life. You need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life. When stressors throw your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response. 

When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for "fight or flight." While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium.

Producing the relaxation response

A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused. 

Learning the basics of these relaxation techniques isn’t difficult, but it does take practice. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour. If that sounds like a daunting commitment, remember that many of these techniques can be incorporated into your existing daily schedule—practiced at your desk over lunch or on the bus during your morning commute.

Finding the relaxation technique that’s best for you

There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.

How you react to stress may influence the relaxation technique that works best for you:

How do you react to stress?
Do you tend to become angry, agitated, or keyed up?
You may respond best to relaxation techniques that quiet you down, such as meditation, deep breathing, or guided imagery
Do you tend to become depressed, withdrawn, or spaced out?
You may respond best to relaxation techniques that are stimulating and that energize your nervous system, such as rhythmic exercise
Do you tend to freeze-speeding up internally, while slowing down externally?
Your challenge is to identify relaxation techniques that provide both safety and stimulation to help you “reboot” your system. Techniques such as mindfulness walking or power yoga might work well for you

Do you need alone time or social stimulation?

If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the space to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support you’re looking for. Practicing with others may also help you stay motivated. 

Link: http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

People who exercise on work days are happier, suffer less stress and are more productive

People who exercise on work days are more productive, happier and suffer less stress than on non-gym days, scientists revealed today.

University of Bristol researchers found that employees who enjoyed a workout before going to work - or exercised during lunchbreaks - were better equipped to handle whatever the day threw at them.

It also found that people's general mood improved on days of exercise but they became less calm on non-exercise days.

The research, published in the International Journal of Workplace Health Management, is the first of it's kind to prove that exercise during work hours has mental, as well as physical benefits.

Jo Coulson, Research Associate in the University's Department of Exercise, Nutrition and Health Sciences, said: 'Our statistical results were very important.

'On exercise days, people's mood significantly improved after exercising. Mood stayed about the same on days they didn't, with the exception of people's sense of calm which deteriorated.

'Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands.'

The study group was made up of 200 university staff and employees working for a pensions company and an IT firm.

Each employee completed a questionnaire about their mood, workload and performance on days when they exercised.

The data was compared to answers from days participants opted not to exercise.

The workers, who were already in the habit of exercising, chose their own mode, frequency and intensity of workout to better reflect a real-life situation.

Most used a gym and did classes while some did weight training and team sports.

The key findings were: 

Seventy two per cent reported improvements in time management on exercise days compared to non-exercise days.

Seventy nince per cent said mental and interpersonal performance was better on days they exercised.

Seventy four per cent said they managed their workload better.

The questionnaire scores were 27 per cent higher on exercise days in categories such as dealing calmly with stress and 41 per cent higher for feeling motivated to work.

Those who exercised were also 21 per cent higher for concentration on work, 25 per cent for working without unscheduled breaks and 22 per cent higher for finishing work on time.

Feedback from focus groups found that people who built exercise into their workday were re-energised, calmer and more able to solve problems.

Ms Coulson added: 'It's generally well-known now that there are many physical and mental health benefits that can be gained from regular exercise.

'If people try to fit an active break into their working day, they might also experience the added bonus of their whole day feeling much more productive.

'And that always feels good in our busy lives.

'The study also begs the question whether employers can afford not to be encouraging active breaks.

'The suggestion is that employers who are ahead of the game in offering proper on-site facilities actually get less from their employees on days that they don't exercise.'

Source: http://www.dailymail.co.uk/news/article-1095783/People-exercise-work-days-happier-suffer-stress-productive.html#ixzz2M2YFlC73

10 Ways to Give Your Morning a Makeover (thechangeblog.com)

Once upon a time I hated the morning. Waking up was a process of hitting the snooze button over and over, only to roll out of bed at the last possible moment. It was then a mad rush to get out the door, and very often I would need to run for the bus (not surprisingly I missed it a few times). Anyhow, I gave my morning a makeover and now it is my favorite part of the day. The following are 10 ways you too can give your mornings a makeover:

1. Wake Earlier

If the morning is always one big rush for you, it makes sense to wake earlier. Personally, I have trained myself to enjoy waking at 5am in the morning (something I have written about in my article How I Won the Battle of the Bed). I realize, thought, that this is far too early for many people. Anyone, however, can wake earlier. If you don’t normally enjoy the morning, this one tip may help change that. It is amazing what happens when you don’t have to be in a hurry to get out the door.

2. Don’t Turn the Computer Straight On

If you are anything like me, you will be tempted to turn the computer on first thing when you wake up. Take it from me, though, that is worth delaying this for 10, 30 or (ideally) 60 minutes. Too much time on the computer leaves anyone feeling drained, and in this modern age many of us are likely to spend much of our day in front of a computer.

3. Take a “Holy Hour”

One of my favorite personal growth coaches, Robin Sharma, suggests taking a “Holy Hour” each morning. Basically this is an hour you devote to your own self improvement. For ideas of what to do in this hour, read on….

4. Meditate

Meditation is such a powerful way to strengthen your mind and relax your body. For me, one of its main benefits is to help me focus on the now and stop worrying about the future or past.

5. Read

I love to ease into the day with a good book and a cup of coffee. Avoid the newspaper and instead feed you mind with inspiring stories, interesting ideas, and exciting adventures.

6. Exercise

If you have ever exercised in the morning, you will know how good it makes you feel for the rest of the day. Some ideas include hitting the gym, riding to work, going for a swim, running, yoga or even just having a stretch.

7. Review Your Goals

A great way to start the day is to review, or even better rewrite, your goals. Why? Because if you do this, you will be more aware of them as you go about your day. And with better awareness, you will be empowered to make better choices that help get you closer to achieving these goals.

8. Be Prepared

Personally, the morning is when I feel the freshest and most productive. So I like to spend my time on many of the activities on this list, rather than mundane activities such as ironing my clothes and making my lunch. This means being prepared – I try to iron my clothes for the week on Sunday night and prepare my lunch the night before.

9. Eat a Nutritious Breakfast

Firstly, make sure you actually are eating breakfast. I am amazed when I hear people tell me they don’t eat breakfast. How can they possibly be performing at their peak? Secondly, I’m no nutritional expert, but here are a few of my tips for a healthy breakfast: 1) if you eat cereal, make sure it is whole grain with lots of fiber and little to no added sugar 2) try adding some fresh berries, dried fruit, or sliced almonds to your cereal 3) if you are sick of cereal, try a breakfast shake (see a long list of shake ideas here).

10. Listen to Motivational Podcasts/ Audiobooks

The morning is the ideal time to listen to motivational podcasts and audiobooks. Personally, I love the feeling in the morning that there is a day of endless possibilities ahead. Also, if you need to travel to work or school, it’s a great way to make the most of the commute.

Source:  http://www.thechangeblog.com/10-ways-to-give-your-morning-a-makeover/

24 Daily Habits (thechangeblog.com)

“We first make our habits, and then our habits make us” – John Dryden

I have previously written about how the habit of exercising every day has helped me tremendously. Doing something every day is such a powerful way to form a habit that I thought I would make a list of 24 habits that are worth doing on a daily basis. Note: I have divided these into morning, day and night although some could obviously be under different headings.

The Morning

1. Wake Early: I am a big fan of waking at 5am and spending time working on myself before going to work. I have written more about this habit here: How to Wake Early When All You Want to Do Is Sleep.
2. Exercise: when I had the goal of exercising 4 times a week I found it was very easy to tell myself I will exercise tomorrow instead. Setting the expectation of daily exercise removed this as a potential excuse and I have since reaped the benefits of this daily habit.
3. Review or (even better) Rewrite Your Goals: each day I try to get closer to achieving my short, medium and long term goals. Starting the day by reviewing or rewriting my goals means that I have better awareness of them throughout the day. As Robin Sharma says:

“With better awareness you can make better choices and when you make better choices, you will see better results.”

4. Read and/ or Listen to Motivational Material: in the morning a whole day of endless possibilities lies ahead. I motivate myself to play my best game by reading and listening to inspirational books/ audiobooks. For audiobooks I recommend the free introductory offer from Audible.
5. Visualize the Day Ahead: I like to take a few minutes to shut my eyes and visualize what I want happen in the coming day. It’s amazing how often my desires become reality when I do this.
6. Write a “To Do” List: I like to write out a list in my diary of the important tasks I need to do that day. As they are completed I put a line through them. So simple, yet so effective.
7. Check the News Headlines: I think it’s important to have an idea of what is happening in our community and the world. Also if don’t at least check the main stories, I find it is easy to feel left out of conversations throughout the day. Having said this, much of the news is negative and I’m careful not to spend too much time digesting it unless there is a particular story of note.
8.  Blog: I find there are many benefits to blogging. Starting a blog can help you gain clarity, be creative, make new friends, and may even generate you some income. If you would like to start a blog I recommend Squarespace.
9. Take Time to Look Good: it’s a reality of life that people judge us by our appearance. I take a few minutes each morning to ensure I go out into the world looking the best I can.

The Day

10. Smile. You’ve probably heard about the importance of smiling, but as the saying goes “common sense is often quite uncommon.” I try to carry a smile with me on throughout the day. I find that not only does it make me happier, but it can make other people smile and open the door to conversations with people I haven’t talked to before.
11. Put First Things First: I try to avoid having my day controlled by tasks that are urgent , but not necessarily important. The habit of putting first things first is about organizing and executing your life around your deepest priorities.
12. Under-Promise and Over-Deliver: at work I try to go the extra mile on my projects, especially on the details many people might miss.  I set reasonable deadlines for myself and, when possible, try to get them done early.
13. Be Proactive: being proactive means showing initiative and taking the responsibility to make things happen. Whenever I want to get something done, I ask myself: “what can I do to make this happen?”
14. Snack Well: I substitute the chips, candy and chocolate with fruit, vegetables (carrots and celery are great to chomp on) and nuts.
15. Connect with Nature: I find spending time outdoors in nature is great for my sense of well-being. On work days I like to go for a walk during my lunch break.
16. Ping a Friend: I try to send a quick email or text to a friend each day. It’s a great way to stay in touch with friends when I am extremely busy.
17. Save: I save at least 10% of each paycheck. A great way to find the money to save is to break it down to a daily amount, for example $10-15. By taking account of the Latte Factor I find it easy to save this much.

The Evening

18. Have Family Time: I believe it’s important to be present most evenings. Family time is about quantity and quality.
19. Take Time for Myself: I also believe it’s important to spend a little time each day just for me. Some things I like to do: read, write, meditate, yoga, play music and/ or visit the gym.
20. Tidy Up: a cluttered house can lead to a cluttered mind and fuzzy thinking. I find it’s best to stay on top of things by tidying up each day.
21. Wind Down: I try to switch off the computer and the TV about 30 to 60 minutes before bedtime and let my brain have some down time after a long day. I sleep far more peacefully when I do this.
22.  Review My Day: I find this is a great way to hold myself to account for taking action throughout the day. Did I get closer to achieving my goals? Did I complete my to do list? Did my day go as planned? If not, why not?
23. Say I Love You: don’t just assume that your family members know you love them. I say these words to my wife and sons at least once per day.

24. Go to Bed At A Reasonable Time: the first habit of this list (waking early) begins by going to bed at a reasonable time and getting a good nights sleep.

Source:  http://www.thechangeblog.com/24-daily-habits/

Sleep Tips and Advice (BBC)

Do you like to have a weekend lie-in or a nightcap before going to bed? These habits could actually be harming your sleep.

Relax your mind

• Simple breathing exercises can help. Breathe, using your abdomen not your chest, through your nose for three seconds, then breathe out for three seconds. Pause for three seconds before breathing in again. Practise this for ten minutes at night (five minutes is better than nothing).
• Some people find that lavender oil, valerian or other herbs help them to sleep.
• If you still have problems, you could try massage, aromatherapy, or even acupuncture.
• If you still find yourself tossing and turning, abandon the bedroom and find something enjoyable and absorbing to do. Jigsaws are perfect. Don't go back to bed until you begin to feel sleepy.

Exercise regularly

• Regular exercise is a great way to improve your sleep. Just be careful not to do it close to bed time as exercise produces stimulants that stop the brain from relaxing quickly.
• This being the case, exercising in the morning is an excellent way to wake up the body. Going for a run or doing some aerobics releases stimulants into the body, which perks you up.
• If you are injured or disabled, you can still benefit from exercise. Check out disability exercise tips.

Create a calm bedroom environment

• Your bedroom should be for sleep only. Avoid turning it into an entertainment centre with televisions, computers and stereos.
• Two thirds of British children have a computer, games machine or TV in their bedroom and could be losing out on sleep as a result.

Avoid alcohol

• It's fine to have a nightcap, but too much alcohol can make you restless. Alcohol is also a diuretic, which means it encourages you to urinate (never welcomed during the night).
• Drinking is also more likely to lead to snoring, which can restrict airflow into the lungs. This reduces oxygen in your blood which disturbs your sleep and contributes to your hangover.

Avoid caffeine

• Caffeine is a stimulant which can stay in your system for many hours. So avoid sources of caffeine such as coffee, chocolate, cola drinks and non-herbal teas.

Watch what you eat

• Eating a large heavy meal too close to bedtime will interfere with your sleep.
• Spicy or fatty foods may cause heartburn, which leads to difficulty in falling asleep and discomfort throughout the night.
• Foods containing tyramine (bacon, cheese, ham, aubergines, pepperoni, raspberries avocado, nuts, soy sauce, red wine) might keep you awake at night. Tyramine causes the release of norepinephrine, a brain stimulant.
• If you get the munchies close to bedtime, eat something that triggers the hormone serotonin, which makes you sleepy. Carbohydrates such as bread or cereal will do the trick.

Set a regular bedtime and wake up time

• Create a habit of going to bed and waking up at the same time each day, even on weekends. This helps anchor your body clock to these times. Resisting the urge for a lie-in can pay dividends in alertness.
• If you feel you haven't slept well, resist the urge to sleep in longer than normal; getting up on schedule keeps your body in its normal wake-up routine.
• Remember, even after only four hours, the brain has gained many of the important benefits of sleep.

It's only natural

• Most of us have a natural dip in alertness between 2 - 4pm.
• A 15 minute nap when you're tired can be a very effective way of staying alert throughout the day. Avoid napping for longer than 20 minutes, after which you will enter deep sleep and feel even worse when you wake up.

See a doctor if your problem continues

• If you have trouble falling asleep night after night, or if you always feel tired the next day, you might have a sleep disorder. It is advisable to seek more advice from your doctor. Most sleep disorders can be treated effectively.

Source:  http://www.bbc.co.uk/science/humanbody/sleep/articles/advicetips.shtml

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.

Source:  http://www.bbc.co.uk/health/emotional_health/mental_health/coping_relaxation.shtml#practising_a_regular_relaxation_routine

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

Source:  http://kidshealth.org/teen/stress_coping_center/stress_management/anxiety_tips.html#cat20865