10 small steps to reduce worry

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Tranquility

 

Anxiety is something that we all face from time to time.

Any tips which assist with moving through difficult times – some things benefit certain people more than others. Search out what works for you…

via 10 Small Steps To Stop Worrying: Self-Help For Anxiety Relief — Thought Catalog

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Stress – mind & body links

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We have known for some time the affects that emotional stress has on the body. Particularly the increased risk of cardio vascular disease, this includes high blood pressure, and the risk of heart attacks and strokes.

Some of this can be due to negative coping mechanisms – such as smoking tobacco and drinking alcohol – but a direct link between the psychological processes and the impact our health has been identified.

Research has found a link between our emotions and heightened activity in the amygdala. The amygdala is the part of the brain which processes emotions such as fear and anger.

By measuring activity in this part of the brain, using CT scans, and measuring the levels of inflammation in the arteries, heightened activity was identified. By following up participants over several years, following a period of perceived stress, the researchers were able to show an association between the likelihood of a cardiac event and increased stress.

They also showed that higher levels of activity in the amygdala were associated with the occurence of cardiac events sooner.

Further studies have added weight to these findings. Participants stress levels were significantly associated with activity in the amygdala and arterial inflammation.

Keeping your stress levels in perspective are more important than ever.

Basics:-

  1. Recognise stress within yourself

  2. Journal your thoughts and feelings – reducing mental stresses and observe your growth

  3. Increase physical activity levels to maintain body wellbeing

  4. Eat as healthily as you can

  5. Nuture sleep

  6. Connect with others and communicate your challenge

    At times this may be challenging, in which case seek support.

Why Losing Control Can Make You Happier – Mindful

imageWork on lessening your need to seek control over others via Why Losing Control Can Make You Happier – Mindful

This explains a lot of the power balance when trying to manage teenagers!

As a parent I continue to work on stepping back a little…

Set boundaries, but keep communication open and encourage negociation and discussion. LOL!

Managing negative thoughts?

At times managing negative automatic thoughts can be difficult.

Any holiday period…with a change in routines, interacting closely with family members, or not as you would like, more time on your hands to think, plus the enhancements of alcohol or lots of rich food etc can amplify the thoughts running through your mind.

The Christmas holidays can be one of those times. Or the weeks following this when the debts need to be paid and the hangover of social events may be on your mind.

 

negative-thoughts

There are lots of quotes and suggestions on how to bannish these negative thoughts and focus on positive thoughts.

This can be really difficult to do!!

Working hard to stop negative thoughts and somehow not managing to keep them from from popping into your head and lodging there, as a rumination – going round and round, can add to the negative cycle.

Dr Judith Beck, a Psychologist and President of the Beck Institute for Cognitive Behaviour Therapy in USA carried out research in 2013 which demonstrated that women were more likely than men to ruminate. However some people are more prone to negative thinking than others and this can be genetic and/or as a result of childhood experiences.

As constant negativity can interfere with happiness, add to our stress levels and eventually damage our health we are increasingly aware ongoing negative thoughts are not good for us.

This can add to increasing feeling of failure, due to not managing these negative thoughts.

 By not trying to stop these negative thoughts, worry and obsession can be reduced.

 

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The basic premise of mindfulness meditation is acknowledging your negative thoughts which can lessen their weight. Acknowledgement and acceptance of these negative thoughts is the way forward!

Once the negative thought is accepted force yourself to challenge it.

There are many exercises you can use, based on cognitive behavioural therapy or CBT. Google or access ‘get self help’.

If your negative thoughts are making you feel overwhelmed – practice taking some deep breaths. Controlled breathing can help reduce the stress reponse and calm anxious thoughts.

Practicing meditation or self hypnosis can boost your positive feelings.

The more you practice acknowledging, accepting and challenging negative thoughts the sooner this can become the

However if your thoughts are making you feel distressed  or are interfering with your work or social habits, seek help from a mental health professional.

Being mindful

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In this fast paced lifestyle, take time each day to be present in the moment.

This may be a few minutes to be in the “here and now”:-

as you have a break from the working day

or it may be an early morning mindfulness to focus and improve your mood as you wake up and prepare for the day ahead

or a late evening meditation to improve your sleep pattern

Stopping to be in the moment!

via 11 Ways to Steady Yourself

Hygge

All this talk on line of Hygge – a form of nuturing, natural and cosy lifestyle practised in Denmark.

hygge-definition

In these dark evenings, fresh icy days and by the fire nights, I need to incorporate some into my life!

hygge

The art of keeping your surroundings simple, natural but cosy and surrounding yourself with animals, family & friends.

Being social in a simple, low key and comforting way.

The month of December means we often do much of this socialising, but often not in the comfortable surroundings of home.

So when you are not preparing or celebrating Christmas madly,

try some Hygge to soothe the mind and nuture the soul.

 

Feeling anxious?

I’m hoping to do some work with Anxiety UK, but I just missed my interview!!

Know the symptons of anxiety well –

  • pounding heart
  • tightness in the chest
  • queasiness in the stomach
  • can’t sit still or focus
  • feeling apathetic
  • thoughts going around and around in your head

negative thoughts+++

“How could this have happenenned, what i have i done wrong, why didn’t i notice the timings, was i supposed to ring or were they, will this affect my work in the future, how can i put this right, OMG, I’m a failure, I’m not going to be able to move on from this, why am i so useless???????!!??….ARRRGH”

STOP!!

And then……….

breathe……let the breath fill your lungs and let it out slowly…..and breathe….in……………………and out………………..

Notice how you are feeling, acknowledge, but calmly…………………………….focus inwards.

Maybe look at your hands or hold something small in the palm of your hand to examine closely – a shell, a colourful stone, a small toy – something you like or find attractive…………to calm the mind.

Continue to breathe steadily……..take a moment to pay attention to the

here and now’!

 

Thats better.

Now calmly make an action plan to change your situation.

What options do you have to put things right?

  • think calmly of little steps you can make
  • communication skills – ring, email or message
  • planning – times available to rebook
  • you are in control of what you do
  • a positive focus
  • wishing an outcome

And relax!

 

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Anxiety – just one experience but similarities for all sufferers.

Anxiety

You know that thing when you wake up really early in the morning and have anxiety? Like you cannot quite put your finger on it but your heart beats fast, your chest feels tight, you go over a zillion mostly irrational things in your head, you have butterflies, think you’re dying, maybe fall asleep for […]

via Anxiety — violetonlineisonline