Self Care

Gratitude is perhaps the most important key to finding success and happiness in the modern day. Knowing what we appreciate in life means knowing who we are, what matters to us and what makes each day worthwhile. Paying attention to what we feel grateful for puts us in a positive frame of mind. Research demonstrates that focusing on what we are grateful for is a universally rewarding way to feel happier and more fulfilled. 

- For more information click on the link below where the information above was found.

The Healing Power of Gratitude | Psychology Today 

Anxiety is excessive and persistent worry and fear about everyday situations. Anxiety disorders involve repeated episodes of sudden feelings of intense anxiety that may reach a peak within minutes called panic attacks. Anxiety can also be as subtle as feeling nervous restless or tense. Having an increased heart rate while in thought, breathing heavily aka hyperventilation. Trouble concentrating about anything other than the present worry. These feelings of anxiety and panic interfere with daily activities and may be difficult to control. There are many kinds of anxiety disorders that include generalized anxiety disorder, social anxiety, specific phobias and separation anxiety. Sometimes anxiety results from a medical condition that may need medical treatment. If you or anyone you know is unsure the severity of the anxiety that is being dealt with, always contact a medical professional.

- For more information click on the link below searching under generalized anxiety, where the information above was found or contact your local family doctor.

 www.mayoclinic.org   

Having occasional anxiety is a normal part of life. But people with anxiety disorders experience frequent and excessive anxiety in everyday situations. These tips that I'm sharing with you today can be helpful for dealing with nervousness, racing thoughts, hyperventilation and obsessive thinking.

1. Avoid alcohol and recreational drugs. - These substances can cause or worsen anxiety. If you can't quit on your own, see your health care provider or find a support group to help you. 

2. Use stress management techniques. - Meditation and yoga are examples of relaxation techniques that can ease anxiety and bring us back into the present moment.

3. Learn about your disorder. - Talk to your health care and or mental health provider to find out what might be causing your specific condition and what treatments might be best for you.

4. Identify Triggers. - Learn what situations or actions cause you stress or increase your anxiety. Practice the strategies you developed with your mental health provider so you're ready to deal with anxious feelings in these situations.

5. Socialize. - Don't let worries isolate you from loved ones or activities. Many of us deal with anxiety and other disorders and sometimes they're hard to talk about. We may be surprised how much bringing up the conversation of anxiety with others will help yourself and the ones we love.

Meditation is a very old practice used around the world by many different cultures. There are different kinds of meditations for many different benefits. While meditation is not a cure-all, it can certainly be an added element to a better way of life. Studies show that up to 95% of our behavior can run on autopilot and that nearly half of our waking hours consists of what is called mind wondering. I know that speaking for myself I have experienced this. If you’ve ever driven home and stepped out of your car, but you don’t remember how you got there, this is your mind working on auto pilot. Or a time you were in a conversation, you didn't hear what they said because you started to think of something different. Some call this zoning out, this can also be called mind wondering. Meditation is one way to become more mindful in the present, relieve stress, and connect better with others. Improve focus and reduce brain chatter.

Mindful meditation 

With mindful meditation we learn to focus on our breathing, paying attention to the breath as it goes in and out. When we pay attention to our breathing we are learning to return to, and remain in, the present moment. Beginning meditation for the first time takes patience. We may think that focusing on our breath and staying in the moment should be an easy task but for some we may be quick to see how easily our minds wonder. 

1) Before you begin, set a time limit. If you’re just beginning it can help to choose a short time, such as five or 10 minutes.

2) To begin meditation, first take a seat somewhere that feels calm and quiet to you. This could be on the ground with your legs loosely crossed, kneeling, or in a chair.

3) Start to feel your breath calmly as it goes in and out of your body. Some people like to imagine good energy coming in and bad energy going out.

4) Notice when your mind is beginning to wonder. It is inevitable no matter how experienced you are with meditation. Be forgiving to yourself, don’t judge yourself or obsess over your mind wondering and slowly return the focus to your breath.

5) When you’re to end your meditation, close with kindness. If your eyes are closed, begin to open them gently. Take a moment and notice any sounds that are around you. Notice how your body feels right then in the moment. Notice your thoughts and emotions.

6) Reflect on any wondering thoughts you may have been having and why those thoughts may have come into mind. With this practice and working with others we may begin to understand ourselves and grow to our greater selves.

"Good actions give strength to ourselves and inspire good actions in others."

- Plato

If you are living with symptoms of mental disorders and or clinical anxiety it is important to consult your doctor in addition to self-care practices.