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Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
Top 5 Ways To Reduce Stress Now!
Stress can be good for some people. We sometimes find it motivating but when it gets out of control we end up not getting much done, not completing tasks and feeling even more stressed about that. Women are more likely than men, 28 per cent vs. 20 per cent (according to the American Psychological Association), to report having a great deal of stress at 8, 9 or 10 on a 10-point scale. I’m going to give you 5 quick and effective techniques to calm down and stay that way. Do One Thing At A Time Do you get you get up in the morning and the first thing you do is look at your phone or tablet? Start surfing Facebook, reading your emails or just surfing the net without purpose and before you realize it, 30 minutes has passed? Or maybe you have 20 tabs opened on your laptop and keep switching between them, while you watch TV in the background and read your text messages at the same time. Struggling to stay focussed on any one of them for long enough to digest and act on what they are about? Multi-tasking is bad for your health! Living like this creates constant interruption and sets up a pattern that makes it difficult to focus on one thing at a time. We have been living in a world where multi-tasking has been applauded and encouraged. In fact, women are the champions of multi-tasking and many pride themselves on being able to do many things at a time but we now know it’s not a good idea. So here’s a way to retrain your brain and feel calmer and less stressed. Get your favourite colour of Post-it note and write on it ‘One thing at a time’ and distribute them throughout your life. On your mirror, dashboard, computer, phone, wallet and anywhere else that you look at regularly will help. This is called an anchor and will remind you to do exactly what it says on the paper…one thing at a time! Stop. Breathe. Smile Imagine that your mind was like a snow globe. When you shake the snow globe, it looks like a blizzard of snow and when you sit it down on a table, the snow begins to settle on the bottom and the top becomes clear. When you are feeling overwhelmed, it’s like there is a blizzard of thoughts going on in your mind and you can’t think straight or make good decisions. I call it SBS…Stop, Breathe, Smile. So when you’re feeling overwhelmed sit down if you can, if not, stop moving. Take 3 really deep breaths, in through your nose and out through your mouth and on the final one give a long sigh of relief. And then smile and say “All is well”. It has been proved that the mind releases fear when you breathe and smile simultaneously. So the next time you are feeling overwhelmed by too many thoughts and are unable to make a good decision, SBS is your answer. Then you will have calm and clarity and be able to make a good, clear decision. Spot the Difference Linking thoughts and emotions to colours works very well because the brain links a visual stimulus to a thought and is a great and easy way to change behaviour. Do you have something in your life that you would like to change your attitude about? Perhaps you lack confidence and you feel stressed at a job interview, a date or making a presentation? Get yourself some sticky coloured spots and load it with a positive affirmation like “I am confident”, “I am loved” or “I am calm” and then put them in places like the back of your phone, at your desk, on your bathroom mirror and every time you see it, repeat the affirmation. By practising and repeating this you will change your perspective and get a different and positive outcome. Name That Tune When you’re feeling overwhelmed by the world and all the information is coming at you and you just want a calm and peaceful place to go but you’re stuck on a train, a plane, a car or just walking down the street? Or maybe you’ve get to make a presentation or go to a meeting and you’re just not feeling that confident as you sit in the room before your go in. Music is the answer to changing your state to a calm, motivated or relaxed one. We filter our world through our 5 senses and the sense of sound is one of the most powerful ones. We can hear a song that transports us back to our childhood, just like that. Or, we can hear a song that reminds us of a time in our lives that we would like to forget! So my tip is to create playlists to put them on your phone under a word like calm, motivational and relaxed. Be creative and have fun! Sleep Easy In times of stress and anxiety, the first thing that usually goes south is your sleep. Not being able to get to sleep or waking up in the middle of the night with dark thoughts spinning around in your mind. I want to give you some top tips for getting a good night’s sleep and waking up refreshed. Turn off all your electronic equipment at least 30 minutes before going to bed…phones, tablets, laptops, TVs. These have humming sounds and flickering images that over stimulate us and that’s the last thing we need before going to sleep. Sleep naked, if it’s appropriate. Recent research has proved that sleeping naked reduces our adrenaline, cortisol and blood pressure and releases a wonderful happy chemical called oxytocin which makes us feel great. Then connect with the room and the bed. Focus on the photos on the wall, the texture and temperature of the sheets, the cashmere throw and stay focused on what you can feel, hear and smell. Really and be present and allow of the stuff of the day to melt away and subside. Get yourself a relaxing oil like Lavender and put a few drops on your pillow on the side you sleep on near your nose and then put some relaxing sounds on from your ‘calm’ playlist and allow yourself to be bathed in the sensory experience and add some self-Havening to this and you will be asleep within 5 minutes. Sometimes I wake up in the middle of the night and self-Haven for about 5 minutes and I’m fast asleep again. And finally, instead of waking up to an alarm sound that sounds like a nuclear alert, link up a happy song to your alarm ring tone for better start to the day. Something like Happy by Pharrell Williams works very well.
5 Fab Father’s Day Gift Ideas
The boundless energy and the unconditional love father’s exhibit, compel every child to follow their footsteps in the hope of learning something new each time. While fathers seem like dominating characters at home, the fact is they are softest at heart. Their patience and perseverance make every little thing possible for the happiness of their children and their family. It’s sometimes perplexing and challenging to understand from where this energy and optimism comes from. We all can agree that this relation can’t be appreciated in one day. But, we can take time out to show our father what he really means to us. So, don’t fret. We’ve made the perfect father’s day gift guide for you this Father’s Day! Grooming Gift Set A set of essential skincare products like face wash, scrub, trimmer and hair serum is a perfect way to pamper UR dad. Social media is full of ideas on the perfect ensemble of products and how to use them. Before purchasing any products do consult UR family doctor. Fitness tracker It is fit for a father who is considerate of his health. UR dad can enjoy his workout sessions without breaking a sweat over the cost. In simple terms, this is a gift of health to UR dad, who works tirelessly, day-in and out. A Dose Of Nostalgia Revive his most cherished moments of the past. A collage of vintage photos of his childhood or arranging a conference call with friends should do the trick. Think of any such activities that you know for sure will make him smile. The old school way Build a fort, make a personalised family tree or play some self-invented games with UR father. Take him down the memory lane of his childhood and how he used to have fun without many screens around. Gift vouchers They are an ideal present to gift UR dad. If he really likes a particular store or brand. This way, no one has to bear a loss or compromise, he can utilise the gift card whenever he wants to And purchase an item of his liking.
How To Settle The Mind During A Crisis
At first only a few voices spoke of positive change after the COVID crisis ends, or at least becomes livable once again. Now one hears a chorus calling for change, much of it from younger people. The main message is about global cooperation and preparing better for the next pandemic. But I think people are pondering personal change, too. In the midst of widespread trepidation, what are the new goals that each of us might start pursuing right now? The first goal should be a settled mind. Fear is persuasive and panic easily goes viral. At the best of times most people turn their backs on worrisome problems rather than dealing with them directly. But unless you have been diagnosed with an anxiety disorder, you can settle your mind and go beyond fear. The first steps to gaining mastery over fear are open to everyone, as follows. • Sit down and candidly talk about your level of anxiety. Assemble the adults in your family, and perhaps older teenagers. Discuss your feelings in the context of getting past them. • Don’t dwell on anxious thoughts. When one arises, say to yourself, “This isn’t helping. Go away, I don’t need you.” Talking back to the voice in your head is actually effective. • Plan rationally for the situation you find yourself in. Problems can be divided into three categories: things you can fix, things you have to put up with, and things you should walk away from. Take each individual issue that faces you, and write down which category it falls into. Most people aggravate their worries through indecision. They vacillate between trying to fix something, putting up with it, and fantasizing about running away from it. Be clear in your reasoning; pick one strategy from the three, then stick to it. • Empathize with other people’s anxiety, but don’t make it a daily habit. Be helpful and reassuring. If this doesn’t work, you should tune out the most anxious complaints and focus on anything positive that emerges. • Be creative with your free time. Idle minds are fear’s playground. • Don’t obsess over the news. Limit your viewing time to short periods two or three times a day. This is a crisis unfolding in slow motion. You don’t have to keep up with it minute by minute. • Seek consoling and uplifting things to read and listen to. • Devote some time several times a day to sit quietly, close your eyes, and use deep, regular breathing to reach a settled state inside. If you are patient enough to practice regular meditation, do that. • Write down a vision of your future as you would like to live it after the crisis passes. Detail all the things you want to achieve and experience. • Foster hope in your immediate circle, but don’t make it up if you don’t actually feel hopeful. • Take time every day to do something that makes you smile and laugh. As you can see, none of these things are mysterious. They are available to everyone, and if you seriously undertake it, the project of defeating fear is more than doable. At a more inward level, you can also confront the misleading ideas that anxiety fosters, replacing them with positive ideas any time they recur. First, the false ideas that are typically born of fear: • If I worry, it shows I care. • I have to worry because others around me don’t seem to. • By worrying I am fending off the worst things that might happen. • Sometimes the things I worry about come true, which justifies all the times they do not come true. • Worrying doesn't hurt anybody, so why not worry? • The world is hard and life is difficult. It is only healthy to worry. • I know my worries make me feel bad, but that's the price I am willing to pay. • A lot of people worry, so I am not alone. At the very least I get a lot of reinforcement on the news and in social media. • If I worry now, it's a kind of insurance that will help me not be hurt in the future when bad stuff happens. • Worry shows my family that I love them. • If my anxiety touches others, they will want to help and take care of me without me having to ask. Habitual worriers will recognize these familiar thoughts, and all of us entertain some of them in anxious times. But each thought is the product of fear. Clear, positive thoughts should be put in place of them, as follows: • Despite my worries, I am safe and cared for. • Any problem is best dealt with when it actually occurs. • Planning for a bad eventuality should be done once, take very little time, and then left alone. • If you have coped in the past, you can trust yourself to cope now and tomorrow. • Worrying is pointless as a way to solve anything. It blocks the part of the mind that actually solves problems. • If you feel bad from anxiety, your hurt is self-inflicted, and getting out of the hurt involves taking responsibility for your own reactions. • The people around you do not like you better because you worry about them. They find it a nuisance but do not want to oppose you, so they adapt and put up with it. • Worrying drives others away. • Worrying blocks a healthy sense of self because it is basically an expression of insecurity. • Anxiety doesn't protect you from future hurt. It actually brings hurt into the here and now. • You are not your fears, but if you accept that you are, personal growth is blocked. You might even find it helpful to take these two lists and discuss each item with people close to you. The project of overcoming fear knows no specific time and place. In normal times we should be gaining control over fear to the extent we can. Now, however, the need to settle the mind is more urgent than ever. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
Solid Arm Workout For Men
To keep our body fit and in shape, we often undermine the importance of arm workouts. If we are smart about our workout, we can make the most of our workout regime through our daily routine. Also, we need to be careful of not overworking our arms as this could stunt their development. There is no specific arm workout that yields different results for men and women as their muscle and tissue structure is the same. But the stage of the workout plays a significant role. So check if you are in the beginner stage, intermediate stage or advanced stage. Here are a few workouts to help you pump up your biceps! Few things to know before you start: ● Dumbbells are the top choice equipment required for an arm workout ● Choose a weight that you are comfortable with for 12-15 reps ● Do not go beyond 12-15 reps for your first set ● Biceps consists of two parts, the long head (length of bicep) and the short head (peak muscle) ● Don’t use momentum to work out as it leads to injury ● It is beneficial to work out your arms while doing your daily exercises as the muscles will already be warmed up ● When you put the muscles under tension for 3 to 5 seconds, you seize the maximum advantage of that exercise Bicep Barbell Curls • Stand up so that your torso is upright when you hold a barbell at a shoulder-width grip. Your palms should be facing forward and elbows close to your torso. • Keep your upper arms stationary and curl the weights forward while contracting your biceps and exhale. Only your forearms should move. • Continue this movement till your biceps are contracted and the bar is at shoulder level. Hold this contracted position for a second while squeezing your biceps hard. • Slowly begin to bring the bar back to the starting position as you inhale. Hammer Curls With Dumbbells • Stand up straight with your feet even with your hips. Your stance should be solid and stable. The dumbbells should rest next to your thighs and your elbows should be straight. • Brace and align your torso by contracting your abdominal muscles. Pull your shoulder blades in the depressed position and make sure your neck is aligned with your spine. • Bend your elbows slightly to take the tension into your biceps. • Slowly bend your elbow until the dumbbell almost touches your shoulder; be careful not to let your elbow move forward. • When your dumbbell reaches the high-point of the lift, hold it there for just a moment and squeeze with your hand to flex your bicep. Slowly straighten your arm to lower the dumbbell to the starting position, keeping your back straight. Repeat the process with the other arm. Standing dumbbell curl ● Stand straight up, keep your feet together and hold the dumbbells by your side. ● Make sure that the dumbbells are not touching your body and your palms are facing upwards. ● Keep your shoulders depressed and see that your elbow don’t come up. ● Lift by bending your elbows slightly so that there is tension in your biceps. ● Curl the dumbbells up. ● Squeeze your biceps hard and then lower the dumbbells back to the original position. ● This can be performed as a unilateral movement or a bilateral movement. Twist curl ● Stand upright to tighten your torso and in this position your palms should be facing your body. ● Start by curling one arm up to your shoulder. ● Midway of the curl, rotate your wrist so it faces your body at the top of the movement. ● Pause for a second and slowly return the dumbbell to the original position, rotating back midway through the movement. Tips to remember ● Focus on form, breathing technique and posture. ● It’s important to be in the right posture and maintain the right form while using the complete range of motion of the exercise. ● If you don’t use the complete stretch and squeeze the muscles, it will strain your joints.
Weight Lifting Myths BUSTED
Weight training for women has only recently become common as women would earlier steer clear from weights. This is mainly due to the many false beliefs. To better understand why there are many myths around women and weightlifting or strength training, we first need to be aware of a few basic facts. The hormonal composition of a woman and a man is different. For example, a woman’s body produces only 10 to 15% of the testosterone of a man. So it’s very hard for women to get bulky and build muscle mass unless they train for many hours a day for many years! Let’s look at some more myths and facts about women and weightlifting. Myth 1: Lifting heavy weights makes women bulky The body image of being bulkier and weight issues are often interlinked. By lifting heavy weights or doing strength exercise, UR muscles get stronger and denser as opposed to the popular opinion of them getting bulkier! If you face weight issues, controlling UR diet specifically with regard to your calorie intake is the best approach. Weight training and strength training is beneficial for women, as it increases bone density and muscle density. Additionally, it improves metabolism, helps you to eat better and tones UR body too. Myth 2: Spot reduction is possible Do not fall for the advertisement gimmick of spot reduction. We are biologically programmed to store fat as a source of energy in certain areas. For women, it is mostly the lower belly and the hips. Many women tend to hit the gym for a flat belly. The truth is spot reduction does not exist! Diet plays a huge role in losing this fat. So instead of trying 1000 crunches to burn the fat in your belly, it’s better to focus on UR diet instead of damaging your muscles and tissues. Managing your food is better for UR overall health and fitness. Work with UR nutritionist to select foods that will not only help you achieve your exercise goals but will also provide you with ample nutrients. Myth 3: Cardio burns more calories than weightlifting Though cardio exercise does keep you fit and safe, the results you get from doing cardio exercises will drive you farther away from your target. Adding any strength exercise to UR workout routine will help you develop lean muscle mass and help you get rid of more calories. So don't rule it out entirely! Due to the after-burn effect associated with strength training you can benefit both ways - burn calories while working out and after working out too! But beware; when you take up strength training there will be wear and tear of tissue and muscle. Remember, all it takes is time, nourishment and sleep to get restored and repaired. Myth 4 - The older you get, the more dangerous weightlifting becomes The older you get, the more you are at risk of bone and muscle loss, decreased endurance and a sluggish metabolism. Frequent exercise, particularly weightlifting, will help reverse the ageing process and keep your body in good shape! Taking up a strength training regimen will help to create muscle successfully and also improve the strength of UR joints and tendons. Overall, lifting weights will help boost the quality of UR daily life and decrease the risk of preventable accidents in old age. Myth 5: One plan fits all Every one of us is different and one plan does not fit all! If you are inspired by someone on social media and aim for a fab body, you need to tailor-make your exercise routine and regime. Don’t get carried away by UR favourite movie star or by someone who has toned their body and their routine. Get to know what will work for you and what UR limitations are. Follow you exercise routine with passion, dedication and persistence to reach your fitness goals.
Lifting Weights Doesn’t Make U Big! Eating Biryani Does.
Nobody is perfect and there’s no such thing as a perfect body. We need to feel comfortable in our own skin and accept ourselves for who we are. Beauty as we know comes in different shapes and sizes. There are many different body types in the world and you need to embrace yourself for who you are. Women usually tend to live according to previously set standards of beauty. There seems to be some kind of obsession about having the perfect features and perfect body. Celebrities, especially women, are under constant scrutiny. There is body shaming by critics and anonymous trolls on the internet. Their body is either too fat or too skinny and never good enough. In my opinion nothing can be more beautiful than being confident and loving yourself! Take charge of your negative thoughts and you will feel more confident. Don’t put yourself through any kind of stress, because you’re already perfect. Love your body just the way it is! Fashion trends may pressurize you to look like a mannequin, but it’s just not practical and healthy to be size zero. You are never going to be able to please everyone so there is no use trying! Loving URself just the way you are will help you become the best version of URself. Developing a positive outlook is very important. Be proud of your body and just be you. No matter what people say or expect, be comfortable in your body and love yourself. You need to be OK with not being perfect. Society can be very judgmental at times, but you need to stand up against body-related stereotypes. Just ignore any negative comments about your body and the way you look. Also, in case you are struggling with weight gain due to health issues like a hormonal imbalance, just deal with it in a healthy way. It’s your health that matters and not anyone’s opinions about you. I believe you need to love the skin you’re in. I work out to stay fit, to be healthy, strong, and energetic and feel good! I don’t work out to lose weight or to get a ‘perfect body’. I feel you should choose to take care of yourself because you want to, not because you want to follow the false perception of what your body should look like! The size of UR waist has nothing to do with UR worth. Don’t let UR mind bully UR body!
Important Do’s & Don’ts While Weight-Lifting
Weight-lifting/ Strength Training is the most beneficial form of exercise if you desire a toned body, an increase in UR muscle strength, improved metabolism or stronger bones. Weight training also helps add definition to UR body. Many people observe others and attempt to lift weights on the basis of peer pressure. This is wrong! You should always learn the form and technique properly before taking up any form of exercise. The dire consequences of not following a proper technique can range from back injuries to torn muscles to fractures, sprains and strains. In order to help you get all the benefits of weight lifting the right way, we’ve compiled a list of some useful do’s and don’ts for you to follow: Ensure you warm-up beforehand: When you warm-up, UR muscles become more flexible and elastic. This helps to stay away from strains and injuries. Try to do at least 10 minutes of warm-up exercises before weightlifting or any type of exercise. Focus on form: This is crucial. When you don’t use proper form for the exercise, it will not only cause injury but also cause muscle soreness and body pain! Understanding the proper form of each exercise and visualizing the particular muscle working, is of prime importance. Overall, focus on the basics and pay more attention to the form than the amount of weight you lift to get the best of UR training. Breathe properly: It’s essential to maintain a proper breathing pattern while weightlifting. Many people tend to hold their breath while lifting weights. This should be avoided as muscles need oxygen. Think of oxygen as a sort of fuel for UR muscles. In order for you to do anything—talk, walk, exercise—you need to get oxygen to your muscles, the more you move the more oxygen you need. Learn to breathe in, while putting down the weights(eccentric) and breathe out while lifting weights(concentric). This way, you won’t tire yourself easily and you’ll also be able to maintain the correct form. Opt for comfortable apparel & shoes: When lifting weights, wear clothes that are neither tight nor loose. Keep it in mind that UR attire needs to promote mobility so that UR movements are not restrictive. Also, UR shoes need to be proper to protect your feet in case any weights fall. Proper shoes help you engage in proper balance and give you traction while lifting. Don’t overdo it: Make sure you’re not overworking yourself and stop when you feel any strain or pain. It’s best not to concentrate only on one muscle or a group of muscles. Maintain a balanced approach overall. Choosing the right weight is important, choose a weight which feels comfortable but still requires a decent amount of effort. Choose a weight that you can get 12-15 reps and increase the weight as you get stronger. Don’t be in a hurry: Rushing an exercise can hamper your progress as you may get injured. Just lift the weights slowly and focus on each movement to get better control and avoid any kind of injury. When lifting weights, going slow equals faster results. Even though you may be tempted to rush and complete the number of reps, avoid it. When you do the exercises slowly with proper concentration, you reduce the possibility of strain and injury. Don’t overlook increasing the weights slowly: Though lifting weights that are too heavy should be avoided, if we feel we can push a bit harder, then definitely attempt it. If you need to swing the weights (use momentum) to lift it, it means it’s heavy for you. Make sure you don’t choose weights that shift UR focus from the movement of your body. Don’t forget to rest: Your muscles need rest to be able to repair damage and recover. Even though you may not want to take any time off from the gym, it’s very essential, as UR body and muscles must recover from any overexertion. To prevent any overexertion of muscle groups, follow a workout schedule that allows you to plan UR rest days. Don’t forget to enjoy those rest day, as balance is the key to achieving optimal results.
Top 5s
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Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
Top 5 Ways To Reduce Stress Now!
Stress can be good for some people. We sometimes find it motivating but when it gets out of control we end up not getting much done, not completing tasks and feeling even more stressed about that. Women are more likely than men, 28 per cent vs. 20 per cent (according to the American Psychological Association), to report having a great deal of stress at 8, 9 or 10 on a 10-point scale. I’m going to give you 5 quick and effective techniques to calm down and stay that way. Do One Thing At A Time Do you get you get up in the morning and the first thing you do is look at your phone or tablet? Start surfing Facebook, reading your emails or just surfing the net without purpose and before you realize it, 30 minutes has passed? Or maybe you have 20 tabs opened on your laptop and keep switching between them, while you watch TV in the background and read your text messages at the same time. Struggling to stay focussed on any one of them for long enough to digest and act on what they are about? Multi-tasking is bad for your health! Living like this creates constant interruption and sets up a pattern that makes it difficult to focus on one thing at a time. We have been living in a world where multi-tasking has been applauded and encouraged. In fact, women are the champions of multi-tasking and many pride themselves on being able to do many things at a time but we now know it’s not a good idea. So here’s a way to retrain your brain and feel calmer and less stressed. Get your favourite colour of Post-it note and write on it ‘One thing at a time’ and distribute them throughout your life. On your mirror, dashboard, computer, phone, wallet and anywhere else that you look at regularly will help. This is called an anchor and will remind you to do exactly what it says on the paper…one thing at a time! Stop. Breathe. Smile Imagine that your mind was like a snow globe. When you shake the snow globe, it looks like a blizzard of snow and when you sit it down on a table, the snow begins to settle on the bottom and the top becomes clear. When you are feeling overwhelmed, it’s like there is a blizzard of thoughts going on in your mind and you can’t think straight or make good decisions. I call it SBS…Stop, Breathe, Smile. So when you’re feeling overwhelmed sit down if you can, if not, stop moving. Take 3 really deep breaths, in through your nose and out through your mouth and on the final one give a long sigh of relief. And then smile and say “All is well”. It has been proved that the mind releases fear when you breathe and smile simultaneously. So the next time you are feeling overwhelmed by too many thoughts and are unable to make a good decision, SBS is your answer. Then you will have calm and clarity and be able to make a good, clear decision. Spot the Difference Linking thoughts and emotions to colours works very well because the brain links a visual stimulus to a thought and is a great and easy way to change behaviour. Do you have something in your life that you would like to change your attitude about? Perhaps you lack confidence and you feel stressed at a job interview, a date or making a presentation? Get yourself some sticky coloured spots and load it with a positive affirmation like “I am confident”, “I am loved” or “I am calm” and then put them in places like the back of your phone, at your desk, on your bathroom mirror and every time you see it, repeat the affirmation. By practising and repeating this you will change your perspective and get a different and positive outcome. Name That Tune When you’re feeling overwhelmed by the world and all the information is coming at you and you just want a calm and peaceful place to go but you’re stuck on a train, a plane, a car or just walking down the street? Or maybe you’ve get to make a presentation or go to a meeting and you’re just not feeling that confident as you sit in the room before your go in. Music is the answer to changing your state to a calm, motivated or relaxed one. We filter our world through our 5 senses and the sense of sound is one of the most powerful ones. We can hear a song that transports us back to our childhood, just like that. Or, we can hear a song that reminds us of a time in our lives that we would like to forget! So my tip is to create playlists to put them on your phone under a word like calm, motivational and relaxed. Be creative and have fun! Sleep Easy In times of stress and anxiety, the first thing that usually goes south is your sleep. Not being able to get to sleep or waking up in the middle of the night with dark thoughts spinning around in your mind. I want to give you some top tips for getting a good night’s sleep and waking up refreshed. Turn off all your electronic equipment at least 30 minutes before going to bed…phones, tablets, laptops, TVs. These have humming sounds and flickering images that over stimulate us and that’s the last thing we need before going to sleep. Sleep naked, if it’s appropriate. Recent research has proved that sleeping naked reduces our adrenaline, cortisol and blood pressure and releases a wonderful happy chemical called oxytocin which makes us feel great. Then connect with the room and the bed. Focus on the photos on the wall, the texture and temperature of the sheets, the cashmere throw and stay focused on what you can feel, hear and smell. Really and be present and allow of the stuff of the day to melt away and subside. Get yourself a relaxing oil like Lavender and put a few drops on your pillow on the side you sleep on near your nose and then put some relaxing sounds on from your ‘calm’ playlist and allow yourself to be bathed in the sensory experience and add some self-Havening to this and you will be asleep within 5 minutes. Sometimes I wake up in the middle of the night and self-Haven for about 5 minutes and I’m fast asleep again. And finally, instead of waking up to an alarm sound that sounds like a nuclear alert, link up a happy song to your alarm ring tone for better start to the day. Something like Happy by Pharrell Williams works very well.
5 Fab Father’s Day Gift Ideas
The boundless energy and the unconditional love father’s exhibit, compel every child to follow their footsteps in the hope of learning something new each time. While fathers seem like dominating characters at home, the fact is they are softest at heart. Their patience and perseverance make every little thing possible for the happiness of their children and their family. It’s sometimes perplexing and challenging to understand from where this energy and optimism comes from. We all can agree that this relation can’t be appreciated in one day. But, we can take time out to show our father what he really means to us. So, don’t fret. We’ve made the perfect father’s day gift guide for you this Father’s Day! Grooming Gift Set A set of essential skincare products like face wash, scrub, trimmer and hair serum is a perfect way to pamper UR dad. Social media is full of ideas on the perfect ensemble of products and how to use them. Before purchasing any products do consult UR family doctor. Fitness tracker It is fit for a father who is considerate of his health. UR dad can enjoy his workout sessions without breaking a sweat over the cost. In simple terms, this is a gift of health to UR dad, who works tirelessly, day-in and out. A Dose Of Nostalgia Revive his most cherished moments of the past. A collage of vintage photos of his childhood or arranging a conference call with friends should do the trick. Think of any such activities that you know for sure will make him smile. The old school way Build a fort, make a personalised family tree or play some self-invented games with UR father. Take him down the memory lane of his childhood and how he used to have fun without many screens around. Gift vouchers They are an ideal present to gift UR dad. If he really likes a particular store or brand. This way, no one has to bear a loss or compromise, he can utilise the gift card whenever he wants to And purchase an item of his liking.
How To Settle The Mind During A Crisis
At first only a few voices spoke of positive change after the COVID crisis ends, or at least becomes livable once again. Now one hears a chorus calling for change, much of it from younger people. The main message is about global cooperation and preparing better for the next pandemic. But I think people are pondering personal change, too. In the midst of widespread trepidation, what are the new goals that each of us might start pursuing right now? The first goal should be a settled mind. Fear is persuasive and panic easily goes viral. At the best of times most people turn their backs on worrisome problems rather than dealing with them directly. But unless you have been diagnosed with an anxiety disorder, you can settle your mind and go beyond fear. The first steps to gaining mastery over fear are open to everyone, as follows. • Sit down and candidly talk about your level of anxiety. Assemble the adults in your family, and perhaps older teenagers. Discuss your feelings in the context of getting past them. • Don’t dwell on anxious thoughts. When one arises, say to yourself, “This isn’t helping. Go away, I don’t need you.” Talking back to the voice in your head is actually effective. • Plan rationally for the situation you find yourself in. Problems can be divided into three categories: things you can fix, things you have to put up with, and things you should walk away from. Take each individual issue that faces you, and write down which category it falls into. Most people aggravate their worries through indecision. They vacillate between trying to fix something, putting up with it, and fantasizing about running away from it. Be clear in your reasoning; pick one strategy from the three, then stick to it. • Empathize with other people’s anxiety, but don’t make it a daily habit. Be helpful and reassuring. If this doesn’t work, you should tune out the most anxious complaints and focus on anything positive that emerges. • Be creative with your free time. Idle minds are fear’s playground. • Don’t obsess over the news. Limit your viewing time to short periods two or three times a day. This is a crisis unfolding in slow motion. You don’t have to keep up with it minute by minute. • Seek consoling and uplifting things to read and listen to. • Devote some time several times a day to sit quietly, close your eyes, and use deep, regular breathing to reach a settled state inside. If you are patient enough to practice regular meditation, do that. • Write down a vision of your future as you would like to live it after the crisis passes. Detail all the things you want to achieve and experience. • Foster hope in your immediate circle, but don’t make it up if you don’t actually feel hopeful. • Take time every day to do something that makes you smile and laugh. As you can see, none of these things are mysterious. They are available to everyone, and if you seriously undertake it, the project of defeating fear is more than doable. At a more inward level, you can also confront the misleading ideas that anxiety fosters, replacing them with positive ideas any time they recur. First, the false ideas that are typically born of fear: • If I worry, it shows I care. • I have to worry because others around me don’t seem to. • By worrying I am fending off the worst things that might happen. • Sometimes the things I worry about come true, which justifies all the times they do not come true. • Worrying doesn't hurt anybody, so why not worry? • The world is hard and life is difficult. It is only healthy to worry. • I know my worries make me feel bad, but that's the price I am willing to pay. • A lot of people worry, so I am not alone. At the very least I get a lot of reinforcement on the news and in social media. • If I worry now, it's a kind of insurance that will help me not be hurt in the future when bad stuff happens. • Worry shows my family that I love them. • If my anxiety touches others, they will want to help and take care of me without me having to ask. Habitual worriers will recognize these familiar thoughts, and all of us entertain some of them in anxious times. But each thought is the product of fear. Clear, positive thoughts should be put in place of them, as follows: • Despite my worries, I am safe and cared for. • Any problem is best dealt with when it actually occurs. • Planning for a bad eventuality should be done once, take very little time, and then left alone. • If you have coped in the past, you can trust yourself to cope now and tomorrow. • Worrying is pointless as a way to solve anything. It blocks the part of the mind that actually solves problems. • If you feel bad from anxiety, your hurt is self-inflicted, and getting out of the hurt involves taking responsibility for your own reactions. • The people around you do not like you better because you worry about them. They find it a nuisance but do not want to oppose you, so they adapt and put up with it. • Worrying drives others away. • Worrying blocks a healthy sense of self because it is basically an expression of insecurity. • Anxiety doesn't protect you from future hurt. It actually brings hurt into the here and now. • You are not your fears, but if you accept that you are, personal growth is blocked. You might even find it helpful to take these two lists and discuss each item with people close to you. The project of overcoming fear knows no specific time and place. In normal times we should be gaining control over fear to the extent we can. Now, however, the need to settle the mind is more urgent than ever. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
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Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
Top 5 Ways To Reduce Stress Now!
Stress can be good for some people. We sometimes find it motivating but when it gets out of control we end up not getting much done, not completing tasks and feeling even more stressed about that. Women are more likely than men, 28 per cent vs. 20 per cent (according to the American Psychological Association), to report having a great deal of stress at 8, 9 or 10 on a 10-point scale. I’m going to give you 5 quick and effective techniques to calm down and stay that way. Do One Thing At A Time Do you get you get up in the morning and the first thing you do is look at your phone or tablet? Start surfing Facebook, reading your emails or just surfing the net without purpose and before you realize it, 30 minutes has passed? Or maybe you have 20 tabs opened on your laptop and keep switching between them, while you watch TV in the background and read your text messages at the same time. Struggling to stay focussed on any one of them for long enough to digest and act on what they are about? Multi-tasking is bad for your health! Living like this creates constant interruption and sets up a pattern that makes it difficult to focus on one thing at a time. We have been living in a world where multi-tasking has been applauded and encouraged. In fact, women are the champions of multi-tasking and many pride themselves on being able to do many things at a time but we now know it’s not a good idea. So here’s a way to retrain your brain and feel calmer and less stressed. Get your favourite colour of Post-it note and write on it ‘One thing at a time’ and distribute them throughout your life. On your mirror, dashboard, computer, phone, wallet and anywhere else that you look at regularly will help. This is called an anchor and will remind you to do exactly what it says on the paper…one thing at a time! Stop. Breathe. Smile Imagine that your mind was like a snow globe. When you shake the snow globe, it looks like a blizzard of snow and when you sit it down on a table, the snow begins to settle on the bottom and the top becomes clear. When you are feeling overwhelmed, it’s like there is a blizzard of thoughts going on in your mind and you can’t think straight or make good decisions. I call it SBS…Stop, Breathe, Smile. So when you’re feeling overwhelmed sit down if you can, if not, stop moving. Take 3 really deep breaths, in through your nose and out through your mouth and on the final one give a long sigh of relief. And then smile and say “All is well”. It has been proved that the mind releases fear when you breathe and smile simultaneously. So the next time you are feeling overwhelmed by too many thoughts and are unable to make a good decision, SBS is your answer. Then you will have calm and clarity and be able to make a good, clear decision. Spot the Difference Linking thoughts and emotions to colours works very well because the brain links a visual stimulus to a thought and is a great and easy way to change behaviour. Do you have something in your life that you would like to change your attitude about? Perhaps you lack confidence and you feel stressed at a job interview, a date or making a presentation? Get yourself some sticky coloured spots and load it with a positive affirmation like “I am confident”, “I am loved” or “I am calm” and then put them in places like the back of your phone, at your desk, on your bathroom mirror and every time you see it, repeat the affirmation. By practising and repeating this you will change your perspective and get a different and positive outcome. Name That Tune When you’re feeling overwhelmed by the world and all the information is coming at you and you just want a calm and peaceful place to go but you’re stuck on a train, a plane, a car or just walking down the street? Or maybe you’ve get to make a presentation or go to a meeting and you’re just not feeling that confident as you sit in the room before your go in. Music is the answer to changing your state to a calm, motivated or relaxed one. We filter our world through our 5 senses and the sense of sound is one of the most powerful ones. We can hear a song that transports us back to our childhood, just like that. Or, we can hear a song that reminds us of a time in our lives that we would like to forget! So my tip is to create playlists to put them on your phone under a word like calm, motivational and relaxed. Be creative and have fun! Sleep Easy In times of stress and anxiety, the first thing that usually goes south is your sleep. Not being able to get to sleep or waking up in the middle of the night with dark thoughts spinning around in your mind. I want to give you some top tips for getting a good night’s sleep and waking up refreshed. Turn off all your electronic equipment at least 30 minutes before going to bed…phones, tablets, laptops, TVs. These have humming sounds and flickering images that over stimulate us and that’s the last thing we need before going to sleep. Sleep naked, if it’s appropriate. Recent research has proved that sleeping naked reduces our adrenaline, cortisol and blood pressure and releases a wonderful happy chemical called oxytocin which makes us feel great. Then connect with the room and the bed. Focus on the photos on the wall, the texture and temperature of the sheets, the cashmere throw and stay focused on what you can feel, hear and smell. Really and be present and allow of the stuff of the day to melt away and subside. Get yourself a relaxing oil like Lavender and put a few drops on your pillow on the side you sleep on near your nose and then put some relaxing sounds on from your ‘calm’ playlist and allow yourself to be bathed in the sensory experience and add some self-Havening to this and you will be asleep within 5 minutes. Sometimes I wake up in the middle of the night and self-Haven for about 5 minutes and I’m fast asleep again. And finally, instead of waking up to an alarm sound that sounds like a nuclear alert, link up a happy song to your alarm ring tone for better start to the day. Something like Happy by Pharrell Williams works very well.
5 Fab Father’s Day Gift Ideas
The boundless energy and the unconditional love father’s exhibit, compel every child to follow their footsteps in the hope of learning something new each time. While fathers seem like dominating characters at home, the fact is they are softest at heart. Their patience and perseverance make every little thing possible for the happiness of their children and their family. It’s sometimes perplexing and challenging to understand from where this energy and optimism comes from. We all can agree that this relation can’t be appreciated in one day. But, we can take time out to show our father what he really means to us. So, don’t fret. We’ve made the perfect father’s day gift guide for you this Father’s Day! Grooming Gift Set A set of essential skincare products like face wash, scrub, trimmer and hair serum is a perfect way to pamper UR dad. Social media is full of ideas on the perfect ensemble of products and how to use them. Before purchasing any products do consult UR family doctor. Fitness tracker It is fit for a father who is considerate of his health. UR dad can enjoy his workout sessions without breaking a sweat over the cost. In simple terms, this is a gift of health to UR dad, who works tirelessly, day-in and out. A Dose Of Nostalgia Revive his most cherished moments of the past. A collage of vintage photos of his childhood or arranging a conference call with friends should do the trick. Think of any such activities that you know for sure will make him smile. The old school way Build a fort, make a personalised family tree or play some self-invented games with UR father. Take him down the memory lane of his childhood and how he used to have fun without many screens around. Gift vouchers They are an ideal present to gift UR dad. If he really likes a particular store or brand. This way, no one has to bear a loss or compromise, he can utilise the gift card whenever he wants to And purchase an item of his liking.
How To Settle The Mind During A Crisis
At first only a few voices spoke of positive change after the COVID crisis ends, or at least becomes livable once again. Now one hears a chorus calling for change, much of it from younger people. The main message is about global cooperation and preparing better for the next pandemic. But I think people are pondering personal change, too. In the midst of widespread trepidation, what are the new goals that each of us might start pursuing right now? The first goal should be a settled mind. Fear is persuasive and panic easily goes viral. At the best of times most people turn their backs on worrisome problems rather than dealing with them directly. But unless you have been diagnosed with an anxiety disorder, you can settle your mind and go beyond fear. The first steps to gaining mastery over fear are open to everyone, as follows. • Sit down and candidly talk about your level of anxiety. Assemble the adults in your family, and perhaps older teenagers. Discuss your feelings in the context of getting past them. • Don’t dwell on anxious thoughts. When one arises, say to yourself, “This isn’t helping. Go away, I don’t need you.” Talking back to the voice in your head is actually effective. • Plan rationally for the situation you find yourself in. Problems can be divided into three categories: things you can fix, things you have to put up with, and things you should walk away from. Take each individual issue that faces you, and write down which category it falls into. Most people aggravate their worries through indecision. They vacillate between trying to fix something, putting up with it, and fantasizing about running away from it. Be clear in your reasoning; pick one strategy from the three, then stick to it. • Empathize with other people’s anxiety, but don’t make it a daily habit. Be helpful and reassuring. If this doesn’t work, you should tune out the most anxious complaints and focus on anything positive that emerges. • Be creative with your free time. Idle minds are fear’s playground. • Don’t obsess over the news. Limit your viewing time to short periods two or three times a day. This is a crisis unfolding in slow motion. You don’t have to keep up with it minute by minute. • Seek consoling and uplifting things to read and listen to. • Devote some time several times a day to sit quietly, close your eyes, and use deep, regular breathing to reach a settled state inside. If you are patient enough to practice regular meditation, do that. • Write down a vision of your future as you would like to live it after the crisis passes. Detail all the things you want to achieve and experience. • Foster hope in your immediate circle, but don’t make it up if you don’t actually feel hopeful. • Take time every day to do something that makes you smile and laugh. As you can see, none of these things are mysterious. They are available to everyone, and if you seriously undertake it, the project of defeating fear is more than doable. At a more inward level, you can also confront the misleading ideas that anxiety fosters, replacing them with positive ideas any time they recur. First, the false ideas that are typically born of fear: • If I worry, it shows I care. • I have to worry because others around me don’t seem to. • By worrying I am fending off the worst things that might happen. • Sometimes the things I worry about come true, which justifies all the times they do not come true. • Worrying doesn't hurt anybody, so why not worry? • The world is hard and life is difficult. It is only healthy to worry. • I know my worries make me feel bad, but that's the price I am willing to pay. • A lot of people worry, so I am not alone. At the very least I get a lot of reinforcement on the news and in social media. • If I worry now, it's a kind of insurance that will help me not be hurt in the future when bad stuff happens. • Worry shows my family that I love them. • If my anxiety touches others, they will want to help and take care of me without me having to ask. Habitual worriers will recognize these familiar thoughts, and all of us entertain some of them in anxious times. But each thought is the product of fear. Clear, positive thoughts should be put in place of them, as follows: • Despite my worries, I am safe and cared for. • Any problem is best dealt with when it actually occurs. • Planning for a bad eventuality should be done once, take very little time, and then left alone. • If you have coped in the past, you can trust yourself to cope now and tomorrow. • Worrying is pointless as a way to solve anything. It blocks the part of the mind that actually solves problems. • If you feel bad from anxiety, your hurt is self-inflicted, and getting out of the hurt involves taking responsibility for your own reactions. • The people around you do not like you better because you worry about them. They find it a nuisance but do not want to oppose you, so they adapt and put up with it. • Worrying drives others away. • Worrying blocks a healthy sense of self because it is basically an expression of insecurity. • Anxiety doesn't protect you from future hurt. It actually brings hurt into the here and now. • You are not your fears, but if you accept that you are, personal growth is blocked. You might even find it helpful to take these two lists and discuss each item with people close to you. The project of overcoming fear knows no specific time and place. In normal times we should be gaining control over fear to the extent we can. Now, however, the need to settle the mind is more urgent than ever. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
Solid Arm Workout For Men
To keep our body fit and in shape, we often undermine the importance of arm workouts. If we are smart about our workout, we can make the most of our workout regime through our daily routine. Also, we need to be careful of not overworking our arms as this could stunt their development. There is no specific arm workout that yields different results for men and women as their muscle and tissue structure is the same. But the stage of the workout plays a significant role. So check if you are in the beginner stage, intermediate stage or advanced stage. Here are a few workouts to help you pump up your biceps! Few things to know before you start: ● Dumbbells are the top choice equipment required for an arm workout ● Choose a weight that you are comfortable with for 12-15 reps ● Do not go beyond 12-15 reps for your first set ● Biceps consists of two parts, the long head (length of bicep) and the short head (peak muscle) ● Don’t use momentum to work out as it leads to injury ● It is beneficial to work out your arms while doing your daily exercises as the muscles will already be warmed up ● When you put the muscles under tension for 3 to 5 seconds, you seize the maximum advantage of that exercise Bicep Barbell Curls • Stand up so that your torso is upright when you hold a barbell at a shoulder-width grip. Your palms should be facing forward and elbows close to your torso. • Keep your upper arms stationary and curl the weights forward while contracting your biceps and exhale. Only your forearms should move. • Continue this movement till your biceps are contracted and the bar is at shoulder level. Hold this contracted position for a second while squeezing your biceps hard. • Slowly begin to bring the bar back to the starting position as you inhale. Hammer Curls With Dumbbells • Stand up straight with your feet even with your hips. Your stance should be solid and stable. The dumbbells should rest next to your thighs and your elbows should be straight. • Brace and align your torso by contracting your abdominal muscles. Pull your shoulder blades in the depressed position and make sure your neck is aligned with your spine. • Bend your elbows slightly to take the tension into your biceps. • Slowly bend your elbow until the dumbbell almost touches your shoulder; be careful not to let your elbow move forward. • When your dumbbell reaches the high-point of the lift, hold it there for just a moment and squeeze with your hand to flex your bicep. Slowly straighten your arm to lower the dumbbell to the starting position, keeping your back straight. Repeat the process with the other arm. Standing dumbbell curl ● Stand straight up, keep your feet together and hold the dumbbells by your side. ● Make sure that the dumbbells are not touching your body and your palms are facing upwards. ● Keep your shoulders depressed and see that your elbow don’t come up. ● Lift by bending your elbows slightly so that there is tension in your biceps. ● Curl the dumbbells up. ● Squeeze your biceps hard and then lower the dumbbells back to the original position. ● This can be performed as a unilateral movement or a bilateral movement. Twist curl ● Stand upright to tighten your torso and in this position your palms should be facing your body. ● Start by curling one arm up to your shoulder. ● Midway of the curl, rotate your wrist so it faces your body at the top of the movement. ● Pause for a second and slowly return the dumbbell to the original position, rotating back midway through the movement. Tips to remember ● Focus on form, breathing technique and posture. ● It’s important to be in the right posture and maintain the right form while using the complete range of motion of the exercise. ● If you don’t use the complete stretch and squeeze the muscles, it will strain your joints.
Weight Lifting Myths BUSTED
Weight training for women has only recently become common as women would earlier steer clear from weights. This is mainly due to the many false beliefs. To better understand why there are many myths around women and weightlifting or strength training, we first need to be aware of a few basic facts. The hormonal composition of a woman and a man is different. For example, a woman’s body produces only 10 to 15% of the testosterone of a man. So it’s very hard for women to get bulky and build muscle mass unless they train for many hours a day for many years! Let’s look at some more myths and facts about women and weightlifting. Myth 1: Lifting heavy weights makes women bulky The body image of being bulkier and weight issues are often interlinked. By lifting heavy weights or doing strength exercise, UR muscles get stronger and denser as opposed to the popular opinion of them getting bulkier! If you face weight issues, controlling UR diet specifically with regard to your calorie intake is the best approach. Weight training and strength training is beneficial for women, as it increases bone density and muscle density. Additionally, it improves metabolism, helps you to eat better and tones UR body too. Myth 2: Spot reduction is possible Do not fall for the advertisement gimmick of spot reduction. We are biologically programmed to store fat as a source of energy in certain areas. For women, it is mostly the lower belly and the hips. Many women tend to hit the gym for a flat belly. The truth is spot reduction does not exist! Diet plays a huge role in losing this fat. So instead of trying 1000 crunches to burn the fat in your belly, it’s better to focus on UR diet instead of damaging your muscles and tissues. Managing your food is better for UR overall health and fitness. Work with UR nutritionist to select foods that will not only help you achieve your exercise goals but will also provide you with ample nutrients. Myth 3: Cardio burns more calories than weightlifting Though cardio exercise does keep you fit and safe, the results you get from doing cardio exercises will drive you farther away from your target. Adding any strength exercise to UR workout routine will help you develop lean muscle mass and help you get rid of more calories. So don't rule it out entirely! Due to the after-burn effect associated with strength training you can benefit both ways - burn calories while working out and after working out too! But beware; when you take up strength training there will be wear and tear of tissue and muscle. Remember, all it takes is time, nourishment and sleep to get restored and repaired. Myth 4 - The older you get, the more dangerous weightlifting becomes The older you get, the more you are at risk of bone and muscle loss, decreased endurance and a sluggish metabolism. Frequent exercise, particularly weightlifting, will help reverse the ageing process and keep your body in good shape! Taking up a strength training regimen will help to create muscle successfully and also improve the strength of UR joints and tendons. Overall, lifting weights will help boost the quality of UR daily life and decrease the risk of preventable accidents in old age. Myth 5: One plan fits all Every one of us is different and one plan does not fit all! If you are inspired by someone on social media and aim for a fab body, you need to tailor-make your exercise routine and regime. Don’t get carried away by UR favourite movie star or by someone who has toned their body and their routine. Get to know what will work for you and what UR limitations are. Follow you exercise routine with passion, dedication and persistence to reach your fitness goals.
Lifting Weights Doesn’t Make U Big! Eating Biryani Does.
Nobody is perfect and there’s no such thing as a perfect body. We need to feel comfortable in our own skin and accept ourselves for who we are. Beauty as we know comes in different shapes and sizes. There are many different body types in the world and you need to embrace yourself for who you are. Women usually tend to live according to previously set standards of beauty. There seems to be some kind of obsession about having the perfect features and perfect body. Celebrities, especially women, are under constant scrutiny. There is body shaming by critics and anonymous trolls on the internet. Their body is either too fat or too skinny and never good enough. In my opinion nothing can be more beautiful than being confident and loving yourself! Take charge of your negative thoughts and you will feel more confident. Don’t put yourself through any kind of stress, because you’re already perfect. Love your body just the way it is! Fashion trends may pressurize you to look like a mannequin, but it’s just not practical and healthy to be size zero. You are never going to be able to please everyone so there is no use trying! Loving URself just the way you are will help you become the best version of URself. Developing a positive outlook is very important. Be proud of your body and just be you. No matter what people say or expect, be comfortable in your body and love yourself. You need to be OK with not being perfect. Society can be very judgmental at times, but you need to stand up against body-related stereotypes. Just ignore any negative comments about your body and the way you look. Also, in case you are struggling with weight gain due to health issues like a hormonal imbalance, just deal with it in a healthy way. It’s your health that matters and not anyone’s opinions about you. I believe you need to love the skin you’re in. I work out to stay fit, to be healthy, strong, and energetic and feel good! I don’t work out to lose weight or to get a ‘perfect body’. I feel you should choose to take care of yourself because you want to, not because you want to follow the false perception of what your body should look like! The size of UR waist has nothing to do with UR worth. Don’t let UR mind bully UR body!
Important Do’s & Don’ts While Weight-Lifting
Weight-lifting/ Strength Training is the most beneficial form of exercise if you desire a toned body, an increase in UR muscle strength, improved metabolism or stronger bones. Weight training also helps add definition to UR body. Many people observe others and attempt to lift weights on the basis of peer pressure. This is wrong! You should always learn the form and technique properly before taking up any form of exercise. The dire consequences of not following a proper technique can range from back injuries to torn muscles to fractures, sprains and strains. In order to help you get all the benefits of weight lifting the right way, we’ve compiled a list of some useful do’s and don’ts for you to follow: Ensure you warm-up beforehand: When you warm-up, UR muscles become more flexible and elastic. This helps to stay away from strains and injuries. Try to do at least 10 minutes of warm-up exercises before weightlifting or any type of exercise. Focus on form: This is crucial. When you don’t use proper form for the exercise, it will not only cause injury but also cause muscle soreness and body pain! Understanding the proper form of each exercise and visualizing the particular muscle working, is of prime importance. Overall, focus on the basics and pay more attention to the form than the amount of weight you lift to get the best of UR training. Breathe properly: It’s essential to maintain a proper breathing pattern while weightlifting. Many people tend to hold their breath while lifting weights. This should be avoided as muscles need oxygen. Think of oxygen as a sort of fuel for UR muscles. In order for you to do anything—talk, walk, exercise—you need to get oxygen to your muscles, the more you move the more oxygen you need. Learn to breathe in, while putting down the weights(eccentric) and breathe out while lifting weights(concentric). This way, you won’t tire yourself easily and you’ll also be able to maintain the correct form. Opt for comfortable apparel & shoes: When lifting weights, wear clothes that are neither tight nor loose. Keep it in mind that UR attire needs to promote mobility so that UR movements are not restrictive. Also, UR shoes need to be proper to protect your feet in case any weights fall. Proper shoes help you engage in proper balance and give you traction while lifting. Don’t overdo it: Make sure you’re not overworking yourself and stop when you feel any strain or pain. It’s best not to concentrate only on one muscle or a group of muscles. Maintain a balanced approach overall. Choosing the right weight is important, choose a weight which feels comfortable but still requires a decent amount of effort. Choose a weight that you can get 12-15 reps and increase the weight as you get stronger. Don’t be in a hurry: Rushing an exercise can hamper your progress as you may get injured. Just lift the weights slowly and focus on each movement to get better control and avoid any kind of injury. When lifting weights, going slow equals faster results. Even though you may be tempted to rush and complete the number of reps, avoid it. When you do the exercises slowly with proper concentration, you reduce the possibility of strain and injury. Don’t overlook increasing the weights slowly: Though lifting weights that are too heavy should be avoided, if we feel we can push a bit harder, then definitely attempt it. If you need to swing the weights (use momentum) to lift it, it means it’s heavy for you. Make sure you don’t choose weights that shift UR focus from the movement of your body. Don’t forget to rest: Your muscles need rest to be able to repair damage and recover. Even though you may not want to take any time off from the gym, it’s very essential, as UR body and muscles must recover from any overexertion. To prevent any overexertion of muscle groups, follow a workout schedule that allows you to plan UR rest days. Don’t forget to enjoy those rest day, as balance is the key to achieving optimal results.
How To
Helpful step-by-step instructions for your wellness
Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
Top 5 Ways To Reduce Stress Now!
Stress can be good for some people. We sometimes find it motivating but when it gets out of control we end up not getting much done, not completing tasks and feeling even more stressed about that. Women are more likely than men, 28 per cent vs. 20 per cent (according to the American Psychological Association), to report having a great deal of stress at 8, 9 or 10 on a 10-point scale. I’m going to give you 5 quick and effective techniques to calm down and stay that way. Do One Thing At A Time Do you get you get up in the morning and the first thing you do is look at your phone or tablet? Start surfing Facebook, reading your emails or just surfing the net without purpose and before you realize it, 30 minutes has passed? Or maybe you have 20 tabs opened on your laptop and keep switching between them, while you watch TV in the background and read your text messages at the same time. Struggling to stay focussed on any one of them for long enough to digest and act on what they are about? Multi-tasking is bad for your health! Living like this creates constant interruption and sets up a pattern that makes it difficult to focus on one thing at a time. We have been living in a world where multi-tasking has been applauded and encouraged. In fact, women are the champions of multi-tasking and many pride themselves on being able to do many things at a time but we now know it’s not a good idea. So here’s a way to retrain your brain and feel calmer and less stressed. Get your favourite colour of Post-it note and write on it ‘One thing at a time’ and distribute them throughout your life. On your mirror, dashboard, computer, phone, wallet and anywhere else that you look at regularly will help. This is called an anchor and will remind you to do exactly what it says on the paper…one thing at a time! Stop. Breathe. Smile Imagine that your mind was like a snow globe. When you shake the snow globe, it looks like a blizzard of snow and when you sit it down on a table, the snow begins to settle on the bottom and the top becomes clear. When you are feeling overwhelmed, it’s like there is a blizzard of thoughts going on in your mind and you can’t think straight or make good decisions. I call it SBS…Stop, Breathe, Smile. So when you’re feeling overwhelmed sit down if you can, if not, stop moving. Take 3 really deep breaths, in through your nose and out through your mouth and on the final one give a long sigh of relief. And then smile and say “All is well”. It has been proved that the mind releases fear when you breathe and smile simultaneously. So the next time you are feeling overwhelmed by too many thoughts and are unable to make a good decision, SBS is your answer. Then you will have calm and clarity and be able to make a good, clear decision. Spot the Difference Linking thoughts and emotions to colours works very well because the brain links a visual stimulus to a thought and is a great and easy way to change behaviour. Do you have something in your life that you would like to change your attitude about? Perhaps you lack confidence and you feel stressed at a job interview, a date or making a presentation? Get yourself some sticky coloured spots and load it with a positive affirmation like “I am confident”, “I am loved” or “I am calm” and then put them in places like the back of your phone, at your desk, on your bathroom mirror and every time you see it, repeat the affirmation. By practising and repeating this you will change your perspective and get a different and positive outcome. Name That Tune When you’re feeling overwhelmed by the world and all the information is coming at you and you just want a calm and peaceful place to go but you’re stuck on a train, a plane, a car or just walking down the street? Or maybe you’ve get to make a presentation or go to a meeting and you’re just not feeling that confident as you sit in the room before your go in. Music is the answer to changing your state to a calm, motivated or relaxed one. We filter our world through our 5 senses and the sense of sound is one of the most powerful ones. We can hear a song that transports us back to our childhood, just like that. Or, we can hear a song that reminds us of a time in our lives that we would like to forget! So my tip is to create playlists to put them on your phone under a word like calm, motivational and relaxed. Be creative and have fun! Sleep Easy In times of stress and anxiety, the first thing that usually goes south is your sleep. Not being able to get to sleep or waking up in the middle of the night with dark thoughts spinning around in your mind. I want to give you some top tips for getting a good night’s sleep and waking up refreshed. Turn off all your electronic equipment at least 30 minutes before going to bed…phones, tablets, laptops, TVs. These have humming sounds and flickering images that over stimulate us and that’s the last thing we need before going to sleep. Sleep naked, if it’s appropriate. Recent research has proved that sleeping naked reduces our adrenaline, cortisol and blood pressure and releases a wonderful happy chemical called oxytocin which makes us feel great. Then connect with the room and the bed. Focus on the photos on the wall, the texture and temperature of the sheets, the cashmere throw and stay focused on what you can feel, hear and smell. Really and be present and allow of the stuff of the day to melt away and subside. Get yourself a relaxing oil like Lavender and put a few drops on your pillow on the side you sleep on near your nose and then put some relaxing sounds on from your ‘calm’ playlist and allow yourself to be bathed in the sensory experience and add some self-Havening to this and you will be asleep within 5 minutes. Sometimes I wake up in the middle of the night and self-Haven for about 5 minutes and I’m fast asleep again. And finally, instead of waking up to an alarm sound that sounds like a nuclear alert, link up a happy song to your alarm ring tone for better start to the day. Something like Happy by Pharrell Williams works very well.
5 Fab Father’s Day Gift Ideas
The boundless energy and the unconditional love father’s exhibit, compel every child to follow their footsteps in the hope of learning something new each time. While fathers seem like dominating characters at home, the fact is they are softest at heart. Their patience and perseverance make every little thing possible for the happiness of their children and their family. It’s sometimes perplexing and challenging to understand from where this energy and optimism comes from. We all can agree that this relation can’t be appreciated in one day. But, we can take time out to show our father what he really means to us. So, don’t fret. We’ve made the perfect father’s day gift guide for you this Father’s Day! Grooming Gift Set A set of essential skincare products like face wash, scrub, trimmer and hair serum is a perfect way to pamper UR dad. Social media is full of ideas on the perfect ensemble of products and how to use them. Before purchasing any products do consult UR family doctor. Fitness tracker It is fit for a father who is considerate of his health. UR dad can enjoy his workout sessions without breaking a sweat over the cost. In simple terms, this is a gift of health to UR dad, who works tirelessly, day-in and out. A Dose Of Nostalgia Revive his most cherished moments of the past. A collage of vintage photos of his childhood or arranging a conference call with friends should do the trick. Think of any such activities that you know for sure will make him smile. The old school way Build a fort, make a personalised family tree or play some self-invented games with UR father. Take him down the memory lane of his childhood and how he used to have fun without many screens around. Gift vouchers They are an ideal present to gift UR dad. If he really likes a particular store or brand. This way, no one has to bear a loss or compromise, he can utilise the gift card whenever he wants to And purchase an item of his liking.
How To Settle The Mind During A Crisis
At first only a few voices spoke of positive change after the COVID crisis ends, or at least becomes livable once again. Now one hears a chorus calling for change, much of it from younger people. The main message is about global cooperation and preparing better for the next pandemic. But I think people are pondering personal change, too. In the midst of widespread trepidation, what are the new goals that each of us might start pursuing right now? The first goal should be a settled mind. Fear is persuasive and panic easily goes viral. At the best of times most people turn their backs on worrisome problems rather than dealing with them directly. But unless you have been diagnosed with an anxiety disorder, you can settle your mind and go beyond fear. The first steps to gaining mastery over fear are open to everyone, as follows. • Sit down and candidly talk about your level of anxiety. Assemble the adults in your family, and perhaps older teenagers. Discuss your feelings in the context of getting past them. • Don’t dwell on anxious thoughts. When one arises, say to yourself, “This isn’t helping. Go away, I don’t need you.” Talking back to the voice in your head is actually effective. • Plan rationally for the situation you find yourself in. Problems can be divided into three categories: things you can fix, things you have to put up with, and things you should walk away from. Take each individual issue that faces you, and write down which category it falls into. Most people aggravate their worries through indecision. They vacillate between trying to fix something, putting up with it, and fantasizing about running away from it. Be clear in your reasoning; pick one strategy from the three, then stick to it. • Empathize with other people’s anxiety, but don’t make it a daily habit. Be helpful and reassuring. If this doesn’t work, you should tune out the most anxious complaints and focus on anything positive that emerges. • Be creative with your free time. Idle minds are fear’s playground. • Don’t obsess over the news. Limit your viewing time to short periods two or three times a day. This is a crisis unfolding in slow motion. You don’t have to keep up with it minute by minute. • Seek consoling and uplifting things to read and listen to. • Devote some time several times a day to sit quietly, close your eyes, and use deep, regular breathing to reach a settled state inside. If you are patient enough to practice regular meditation, do that. • Write down a vision of your future as you would like to live it after the crisis passes. Detail all the things you want to achieve and experience. • Foster hope in your immediate circle, but don’t make it up if you don’t actually feel hopeful. • Take time every day to do something that makes you smile and laugh. As you can see, none of these things are mysterious. They are available to everyone, and if you seriously undertake it, the project of defeating fear is more than doable. At a more inward level, you can also confront the misleading ideas that anxiety fosters, replacing them with positive ideas any time they recur. First, the false ideas that are typically born of fear: • If I worry, it shows I care. • I have to worry because others around me don’t seem to. • By worrying I am fending off the worst things that might happen. • Sometimes the things I worry about come true, which justifies all the times they do not come true. • Worrying doesn't hurt anybody, so why not worry? • The world is hard and life is difficult. It is only healthy to worry. • I know my worries make me feel bad, but that's the price I am willing to pay. • A lot of people worry, so I am not alone. At the very least I get a lot of reinforcement on the news and in social media. • If I worry now, it's a kind of insurance that will help me not be hurt in the future when bad stuff happens. • Worry shows my family that I love them. • If my anxiety touches others, they will want to help and take care of me without me having to ask. Habitual worriers will recognize these familiar thoughts, and all of us entertain some of them in anxious times. But each thought is the product of fear. Clear, positive thoughts should be put in place of them, as follows: • Despite my worries, I am safe and cared for. • Any problem is best dealt with when it actually occurs. • Planning for a bad eventuality should be done once, take very little time, and then left alone. • If you have coped in the past, you can trust yourself to cope now and tomorrow. • Worrying is pointless as a way to solve anything. It blocks the part of the mind that actually solves problems. • If you feel bad from anxiety, your hurt is self-inflicted, and getting out of the hurt involves taking responsibility for your own reactions. • The people around you do not like you better because you worry about them. They find it a nuisance but do not want to oppose you, so they adapt and put up with it. • Worrying drives others away. • Worrying blocks a healthy sense of self because it is basically an expression of insecurity. • Anxiety doesn't protect you from future hurt. It actually brings hurt into the here and now. • You are not your fears, but if you accept that you are, personal growth is blocked. You might even find it helpful to take these two lists and discuss each item with people close to you. The project of overcoming fear knows no specific time and place. In normal times we should be gaining control over fear to the extent we can. Now, however, the need to settle the mind is more urgent than ever. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
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Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
Top 5 Ways To Reduce Stress Now!
Stress can be good for some people. We sometimes find it motivating but when it gets out of control we end up not getting much done, not completing tasks and feeling even more stressed about that. Women are more likely than men, 28 per cent vs. 20 per cent (according to the American Psychological Association), to report having a great deal of stress at 8, 9 or 10 on a 10-point scale. I’m going to give you 5 quick and effective techniques to calm down and stay that way. Do One Thing At A Time Do you get you get up in the morning and the first thing you do is look at your phone or tablet? Start surfing Facebook, reading your emails or just surfing the net without purpose and before you realize it, 30 minutes has passed? Or maybe you have 20 tabs opened on your laptop and keep switching between them, while you watch TV in the background and read your text messages at the same time. Struggling to stay focussed on any one of them for long enough to digest and act on what they are about? Multi-tasking is bad for your health! Living like this creates constant interruption and sets up a pattern that makes it difficult to focus on one thing at a time. We have been living in a world where multi-tasking has been applauded and encouraged. In fact, women are the champions of multi-tasking and many pride themselves on being able to do many things at a time but we now know it’s not a good idea. So here’s a way to retrain your brain and feel calmer and less stressed. Get your favourite colour of Post-it note and write on it ‘One thing at a time’ and distribute them throughout your life. On your mirror, dashboard, computer, phone, wallet and anywhere else that you look at regularly will help. This is called an anchor and will remind you to do exactly what it says on the paper…one thing at a time! Stop. Breathe. Smile Imagine that your mind was like a snow globe. When you shake the snow globe, it looks like a blizzard of snow and when you sit it down on a table, the snow begins to settle on the bottom and the top becomes clear. When you are feeling overwhelmed, it’s like there is a blizzard of thoughts going on in your mind and you can’t think straight or make good decisions. I call it SBS…Stop, Breathe, Smile. So when you’re feeling overwhelmed sit down if you can, if not, stop moving. Take 3 really deep breaths, in through your nose and out through your mouth and on the final one give a long sigh of relief. And then smile and say “All is well”. It has been proved that the mind releases fear when you breathe and smile simultaneously. So the next time you are feeling overwhelmed by too many thoughts and are unable to make a good decision, SBS is your answer. Then you will have calm and clarity and be able to make a good, clear decision. Spot the Difference Linking thoughts and emotions to colours works very well because the brain links a visual stimulus to a thought and is a great and easy way to change behaviour. Do you have something in your life that you would like to change your attitude about? Perhaps you lack confidence and you feel stressed at a job interview, a date or making a presentation? Get yourself some sticky coloured spots and load it with a positive affirmation like “I am confident”, “I am loved” or “I am calm” and then put them in places like the back of your phone, at your desk, on your bathroom mirror and every time you see it, repeat the affirmation. By practising and repeating this you will change your perspective and get a different and positive outcome. Name That Tune When you’re feeling overwhelmed by the world and all the information is coming at you and you just want a calm and peaceful place to go but you’re stuck on a train, a plane, a car or just walking down the street? Or maybe you’ve get to make a presentation or go to a meeting and you’re just not feeling that confident as you sit in the room before your go in. Music is the answer to changing your state to a calm, motivated or relaxed one. We filter our world through our 5 senses and the sense of sound is one of the most powerful ones. We can hear a song that transports us back to our childhood, just like that. Or, we can hear a song that reminds us of a time in our lives that we would like to forget! So my tip is to create playlists to put them on your phone under a word like calm, motivational and relaxed. Be creative and have fun! Sleep Easy In times of stress and anxiety, the first thing that usually goes south is your sleep. Not being able to get to sleep or waking up in the middle of the night with dark thoughts spinning around in your mind. I want to give you some top tips for getting a good night’s sleep and waking up refreshed. Turn off all your electronic equipment at least 30 minutes before going to bed…phones, tablets, laptops, TVs. These have humming sounds and flickering images that over stimulate us and that’s the last thing we need before going to sleep. Sleep naked, if it’s appropriate. Recent research has proved that sleeping naked reduces our adrenaline, cortisol and blood pressure and releases a wonderful happy chemical called oxytocin which makes us feel great. Then connect with the room and the bed. Focus on the photos on the wall, the texture and temperature of the sheets, the cashmere throw and stay focused on what you can feel, hear and smell. Really and be present and allow of the stuff of the day to melt away and subside. Get yourself a relaxing oil like Lavender and put a few drops on your pillow on the side you sleep on near your nose and then put some relaxing sounds on from your ‘calm’ playlist and allow yourself to be bathed in the sensory experience and add some self-Havening to this and you will be asleep within 5 minutes. Sometimes I wake up in the middle of the night and self-Haven for about 5 minutes and I’m fast asleep again. And finally, instead of waking up to an alarm sound that sounds like a nuclear alert, link up a happy song to your alarm ring tone for better start to the day. Something like Happy by Pharrell Williams works very well.
5 Fab Father’s Day Gift Ideas
The boundless energy and the unconditional love father’s exhibit, compel every child to follow their footsteps in the hope of learning something new each time. While fathers seem like dominating characters at home, the fact is they are softest at heart. Their patience and perseverance make every little thing possible for the happiness of their children and their family. It’s sometimes perplexing and challenging to understand from where this energy and optimism comes from. We all can agree that this relation can’t be appreciated in one day. But, we can take time out to show our father what he really means to us. So, don’t fret. We’ve made the perfect father’s day gift guide for you this Father’s Day! Grooming Gift Set A set of essential skincare products like face wash, scrub, trimmer and hair serum is a perfect way to pamper UR dad. Social media is full of ideas on the perfect ensemble of products and how to use them. Before purchasing any products do consult UR family doctor. Fitness tracker It is fit for a father who is considerate of his health. UR dad can enjoy his workout sessions without breaking a sweat over the cost. In simple terms, this is a gift of health to UR dad, who works tirelessly, day-in and out. A Dose Of Nostalgia Revive his most cherished moments of the past. A collage of vintage photos of his childhood or arranging a conference call with friends should do the trick. Think of any such activities that you know for sure will make him smile. The old school way Build a fort, make a personalised family tree or play some self-invented games with UR father. Take him down the memory lane of his childhood and how he used to have fun without many screens around. Gift vouchers They are an ideal present to gift UR dad. If he really likes a particular store or brand. This way, no one has to bear a loss or compromise, he can utilise the gift card whenever he wants to And purchase an item of his liking.
How To Settle The Mind During A Crisis
At first only a few voices spoke of positive change after the COVID crisis ends, or at least becomes livable once again. Now one hears a chorus calling for change, much of it from younger people. The main message is about global cooperation and preparing better for the next pandemic. But I think people are pondering personal change, too. In the midst of widespread trepidation, what are the new goals that each of us might start pursuing right now? The first goal should be a settled mind. Fear is persuasive and panic easily goes viral. At the best of times most people turn their backs on worrisome problems rather than dealing with them directly. But unless you have been diagnosed with an anxiety disorder, you can settle your mind and go beyond fear. The first steps to gaining mastery over fear are open to everyone, as follows. • Sit down and candidly talk about your level of anxiety. Assemble the adults in your family, and perhaps older teenagers. Discuss your feelings in the context of getting past them. • Don’t dwell on anxious thoughts. When one arises, say to yourself, “This isn’t helping. Go away, I don’t need you.” Talking back to the voice in your head is actually effective. • Plan rationally for the situation you find yourself in. Problems can be divided into three categories: things you can fix, things you have to put up with, and things you should walk away from. Take each individual issue that faces you, and write down which category it falls into. Most people aggravate their worries through indecision. They vacillate between trying to fix something, putting up with it, and fantasizing about running away from it. Be clear in your reasoning; pick one strategy from the three, then stick to it. • Empathize with other people’s anxiety, but don’t make it a daily habit. Be helpful and reassuring. If this doesn’t work, you should tune out the most anxious complaints and focus on anything positive that emerges. • Be creative with your free time. Idle minds are fear’s playground. • Don’t obsess over the news. Limit your viewing time to short periods two or three times a day. This is a crisis unfolding in slow motion. You don’t have to keep up with it minute by minute. • Seek consoling and uplifting things to read and listen to. • Devote some time several times a day to sit quietly, close your eyes, and use deep, regular breathing to reach a settled state inside. If you are patient enough to practice regular meditation, do that. • Write down a vision of your future as you would like to live it after the crisis passes. Detail all the things you want to achieve and experience. • Foster hope in your immediate circle, but don’t make it up if you don’t actually feel hopeful. • Take time every day to do something that makes you smile and laugh. As you can see, none of these things are mysterious. They are available to everyone, and if you seriously undertake it, the project of defeating fear is more than doable. At a more inward level, you can also confront the misleading ideas that anxiety fosters, replacing them with positive ideas any time they recur. First, the false ideas that are typically born of fear: • If I worry, it shows I care. • I have to worry because others around me don’t seem to. • By worrying I am fending off the worst things that might happen. • Sometimes the things I worry about come true, which justifies all the times they do not come true. • Worrying doesn't hurt anybody, so why not worry? • The world is hard and life is difficult. It is only healthy to worry. • I know my worries make me feel bad, but that's the price I am willing to pay. • A lot of people worry, so I am not alone. At the very least I get a lot of reinforcement on the news and in social media. • If I worry now, it's a kind of insurance that will help me not be hurt in the future when bad stuff happens. • Worry shows my family that I love them. • If my anxiety touches others, they will want to help and take care of me without me having to ask. Habitual worriers will recognize these familiar thoughts, and all of us entertain some of them in anxious times. But each thought is the product of fear. Clear, positive thoughts should be put in place of them, as follows: • Despite my worries, I am safe and cared for. • Any problem is best dealt with when it actually occurs. • Planning for a bad eventuality should be done once, take very little time, and then left alone. • If you have coped in the past, you can trust yourself to cope now and tomorrow. • Worrying is pointless as a way to solve anything. It blocks the part of the mind that actually solves problems. • If you feel bad from anxiety, your hurt is self-inflicted, and getting out of the hurt involves taking responsibility for your own reactions. • The people around you do not like you better because you worry about them. They find it a nuisance but do not want to oppose you, so they adapt and put up with it. • Worrying drives others away. • Worrying blocks a healthy sense of self because it is basically an expression of insecurity. • Anxiety doesn't protect you from future hurt. It actually brings hurt into the here and now. • You are not your fears, but if you accept that you are, personal growth is blocked. You might even find it helpful to take these two lists and discuss each item with people close to you. The project of overcoming fear knows no specific time and place. In normal times we should be gaining control over fear to the extent we can. Now, however, the need to settle the mind is more urgent than ever. DEEPAK CHOPRA™ MD, FACP, founder of The Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality, is a world-renowned pioneer in integrative medicine and personal transformation. Chopra is a Clinical Professor of Family Medicine and Public Health at the University of California, San Diego and serves as a senior scientist with Gallup Organization. He is the author of over 89 books translated into over forty-three languages, including numerous New York Times bestsellers. His 90th book, Metahuman: Unleashing Your Infinite Potential, unlocks the secrets to moving beyond our present limitations to access a field of infinite possibilities. TIME magazine has described Dr. Chopra as “one of the top 100 heroes and icons of the century.”
Emotional Intelligence: Escaping The Matrix Of Fear
For many young people, the COVID virus outbreak will bring their first experience of fear and anxiety as a pervasive mood. As a society we are afraid of fear, and most of the time we can turn our backs on it. But this kind of denial is unworkable in a crisis. As bad news mounts daily and society becomes ever more anxious, countless people become enmeshed in the matrix of fear without knowing how to escape. Social forces can drive you to participate in the matrix of fear, but society cannot get you out of it. Escape is something each person must confront on their own. I believe that freeing yourself from fear and anxiety is possible. More than that, you can learn how to be free of fear long after the COVID crisis has passed. The key is to cultivate emotional intelligence. The term had a burst of attention some years ago, but the value of emotional intelligence never changes, and when you focus on it, you will achieve something worthwhile for life. Here are six principles to guide you through the process. Commit to never complaining, criticizing, or playing the victim. Imagine a creative, positive future for yourself. Don't regret the past. It no longer exists. Be present in every situation as it occurs. Be independent of other people's criticism or approval. Be responsive to feedback. It is fair to say that hardly anyone hits upon these principles by trial and error or through experience of life. A person can live a long time without paying attention to emotional intelligence, and among men, the word “emotion” too often connotes something undesirable, as if showing emotional sensitivity is a sign of weakness. But emotional intelligence is gender neutral. The fact that humans can observe their emotions is a remarkable trait, and once you begin to observe your own emotions, you can counter the power of an unwanted emotion like fear and anxiety. Whether we admit it or not, emotions fascinate us, as Hollywood well knows. Empathizing with emotions onscreen is easy and pleasurable, but we are too attached to our own emotions, and it takes very little experience of anxiety, humiliation, rejection, and failure to train us to avoid the mine field of emotions in general. So it’s worth saying that developing emotional intelligence isn’t scary or difficult. All you need to do is notice and pay attention. By pausing and standing back a little, you can observe how you are reacting at any given moment. You can even turn the six principles into questions posed to yourself. Am I complaining, criticizing, or playing the victim? Do I see my future in a creative, positive way? Am I pointlessly reliving the past? Do I see what’s going on right now? Am I afraid of someone else’s criticism or craving their approval? Am I listening to what other people are trying to tell me? These are not mysterious or metaphysical questions. We can pause to ask them any time we want, and we should. But we are blocked by old conditioning and the habit of feeling uneasy about our emotions. There is a great deal of social pressure to behave with very low emotional intelligence, a kind of dumbing down on the feeling level. As a result we act in self-defeating ways. To give a few examples, We repeat the same reactions in most situations. We imitate how others behave, starting with our family. We act on impulse without a second thought. We don’t really see how others are reacting to us. We let negative emotions like fear, anger, envy, and resentment have their way. We easily go into denial and seek outside distractions. A whole way of life is implied in these examples, and when collective fear mounts, as it is right now, people often have little or no idea how to escape. Denial and distraction simply become more intensified, and playing the victim is more tempting than usual. Alternatively, we tell ourselves that we need to stay in control more than ever. But what is needed isn’t emotional self-control but emotional resilience. Resilience is the most important single aspect of emotional intelligence. You allow your emotions to rise and fall naturally, without trying to stop or control them. Once an emotion has passed, you feel better, and you are able to return to a state of peace and calm. The opposite of emotional resilience is seen when people are stiff, reserved, bottled up inside, censorious, aloof, proud, or remote. In all of these cases past experience has made certain emotions unacceptable. The only way to deal with them is through avoidance. One is reminded of the adage that trees can be blown over by a storm while grasses bend without breaking. Because the mind by nature is restful, alert, quiet, and at peace, that state of balance is the basis for developing emotional intelligence. You need the experience of balance in order to return to it at will. The experience comes naturally to everyone unless it is thrown off by stress and crisis. Then it takes a bit of intervention on our part, through meditation preferably. Meditation no only returns the mind to its balanced state, but it also allows you to observe what is happening, to experience it directly, and to identify with the quiet state of mind. Ultimately, this is how fear can be escaped permanently. Meanwhile, everyone can benefit from lessening the anxiety being experienced all around us. Emotional intelligence goes a very long way to expanding your awareness and making you free of stress and anxiety right now.
UR Crash Course On Psychological Disorders
Psychological disorders are the pattern of behavioural or psychological symptoms which impacts several areas of your life. They are also termed as mental disorders as they create the distress among the persons who may experience poor ability to function in their ordinary life. Types of Psychological Disorders There are different types of psychological health disorders, but the type of disorder is normally determined by the root cause. In most cases, it is determined by the peculiar symptoms a person experiences, along with any family medical history of psychological disorders. Most common types of Psychological Disorders include: ANXIETY DISORDERS Anxiety is defined as an uncomfortable feeling of fear, terror, dread or danger. A group of psychiatric conditions that involve anxiety, and are termed as Anxiety disorders. You may experience occasional anxiety which is a normal part of life but, during this disorder you may experience intense, excessive and persistent worry and fear about your regular activities. The following disorders are identified as anxiety disorders: • Agoraphobia • Generalized anxiety disorder • Selective mutism • Substance-induced anxiety disorder • Panic Disorder • Obsessive-Compulsive Disorder (OCD) • Post-Traumatic Stress Disorder (PTSD) • Generalized Anxiety Disorder (GAD) • Phobias, also called Social Anxiety Disorder In most instances, anxiety may be linked to an underlying health issues such as Heart disease, Diabetes, Thyroid problems, Respiratory disorders, Drug misuse, Irritable Bowel Syndrome and rare tumours. It is not always possible, to predict the cause of an anxiety disorder. So, it is better to seek immediate medical attention, if you think that you are at the risk of any of the following Anxiety disorders. MOOD DISORDERS Mood disorders are also called as affective disorders. During these disorders, your general emotional state, or mood gets swayed with your circumstances and interferes in your functional ability. You may experience frequent feelings of sadness, overly happy feelings, fluctuation from extreme happiness and even extreme sadness. Most common mood disorders are: • Major depressive disorder • Bipolar disorder • Seasonal affective disorder (SAD) • Cyclothymic disorder • Premenstrual dysphoric disorder • Persistent depressive disorder (dysthymia) • Disruptive mood dysregulation disorder • Depression related to medical illness Mood disorders in most instances can be successfully treated with medications and psychotherapy talk therapy. However, your mood disorder may not go away on its own, and it may get worse over time, if it is neglected. It could be easier to treat early on, so seek professional help before your mood disorder becomes severe. EATING DISORDERS Eating disorders are referred to an unhealthy attitude towards food, and these are related to persistent eating behaviours. This eating disorder can negatively impact important areas of life including your health, emotions and ability to function. This disorder can have a negative impact on your weight, body shape and disturb your body’s ability to absorb appropriate nutrition. Most common types of eating disorders include: • Anorexia nervosa • Bulimia nervosa • Binge-eating disorder • Rumination disorder • Avoidant/restrictive food intake disorder Eating disorders aren’t easy to manage or overcome, if you think you may have an eating disorder, it is best to seek immediate medical help. PSYCHOTIC DISORDERS Psychotic disorders are severe mental disorders that involve distorted awareness and thinking. The usual symptoms of psychotic disorders are hallucinations and delusions. People with these types of disorders lose touch with reality. These disorders can be genetic and most commonly found in people in their late teens, to early thirties and it affects men and women equally. The examples of a psychotic disorder include: • Schizophrenia • Schizoaffective disorder • Schizophreniform disorder • Brief Psychotic disorder • Delusional disorder • Substance-Induced psychotic disorder • Psychotic disorder due to a medical condition • Paraphrenia Most psychotic disorders can be treated with medication and psychotherapy. Self-help will also help in managing these psychotic disorders. However, the patients are advised to learn how to cope when these episodes occur, as it could be vital for managing a healthy, happy and fulfilling life. IMPULSE CONTROL AND ADDICTION DISORDERS Impulse Control and Addiction Disorders are considered as behavioural addictions where people have the inability to resist urges, impulses and perform acts that could be harmful to themselves or others. People with these disorders become involved with alcohol and smoking, while ignoring their responsibilities and relationships. Some of the most common types of impulse control disorders include: • Intermittent explosive disorder • Kleptomania • Pyromania • Trichotillomania • Pathological gambling An impulse control disorder co-occurs with other psychological disorders such as mood or anxiety disorders. Various psychological disorders that can occur alongside impulse control disorders: • Bipolar disorder • Generalized anxiety disorder (GAD) • Obsessive-compulsive disorder (OCD) • Posttraumatic stress disorder (PTSD) • Conduct disorder (CD) • Oppositional defiant disorder (ODD) • Depressive disorders • Antisocial personality disorder Opting treatment for any of the following disorders will help in reducing the potential negative consequences and improve the overall quality of your life and your loved ones. Your doctor may also conduct comprehensive mental health tests and medical evaluations to analyse the condition and implement a treatment plan that is specific to your needs. So, don’t ignore your mental health, when you can take charge of it!
