Best Self Help

Signs and Symptoms of Chronic Anxiety

We all have some sort of anxiety in our lives. Daily events make this normal. But some think longer and harder about certain conditions and it affects their quality of life.

Chronic anxiety is a part of a series of conditions called generalized anxiety disorders (GAD). They include panic attacks, post-traumatic stress disorder, anxiety, phobias and social anxiety disorders. Where others may feel overwhelmed in a situation and then recover, those who experience chronic anxiety always find themselves back in this situation no matter what they do.

Chronic anxiety is a condition that may begin as normal worry. A situation in your life may cause you to begin fretting about the present or the future. Over time, these thoughts consume you and dictate your actions. What one person may push aside and forget about, you continue to lament about.

Anxiety is not uncommon. A person who changes their life in answer to increased anxious thoughts may be experiencing a more severe problem. If you have been experiencing any of the following symptoms for at least six months, see your doctor. They can suggest a course of treatment which may involve seeing a psychologist. Official diagnosis of chronic anxiety requires at least six months of unrelenting symptoms.

Signs of Chronic Anxiety

* Digestive issues – When we are upset or nervous about a situation, we get butterflies in our stomach. This can happen before a public speech. What is not normal is when the issues are more progressive and don’t go away after the event has passed. It can include heartburn, cramping, nausea, vomiting and diarrhea.

* Chest pain – Often associated with heart attacks and angina, chest pains may arise when you think of a certain situation in your life. It can also bring on heart palpitations or shortness of breath.

* Irritability – Anxiety can lead to a state of restlessness in your life. The constant thoughts that you can’t get away from can make you impatient with yourself, especially if you desperately want to change.

* Insomnia – Sleeplessness is a sign of worry. The mind takes time to calm down at night. It is harder to complete this process and get to sleep when you are filled with anxious thoughts.

* Confusion – Some people view anxiety as being in a fog. The perceptions and thoughts alter how you see your life. You are also easily distracted by new thoughts that lead to anxious feelings. You may feel like you are losing your mind because you can’t control your thoughts or your response to them.

Those who experience anxiety disorders don’t have to live in fear or shame. There is treatment out there that can reduce or totally relieve the symptoms by getting at the underlying condition.

Here are some resources you may find helpful:

Quiet Your Mind & Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain
Price: $14.14
Quiet Your Mind & Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain

Chronic Anxiety: Generalized Anxiety Disorder and Mixed Anxiety-Depression
Price: $40.0
It is widely recognized that chronic anxiety plays a central role in a broad variety of psychological and psychiatric disorders. Yet, despite its significance, generalized anxiety disorder (GAD)-an official psychiatric diagnosis that is akin to chronic anxiety-is one of the newest, least studied, and most misunderstood of the anxiety disorders. Bringing together leading researchers who discuss the nature and treatment of GAD, this is the first book to focus specifically on the topic.

The Mindful Way Through Anxiety: Break Free from Chronic Worry and Reclaim Your Life
Price: $40.0
You can’t just “get over” anxiety. In fact, the very things most people do to try to feel better-avoiding feared situations, pushing worry out of mind-only make the problem worse. Leading psychologists Susan M. Orsillo and Lizabeth Roemer present a powerful new alternative that can help you break free of anxiety by fundamentally changing how you relate to it. With clarity and compassion, this book describes clinically tested mindfulness practices specifically tailored for anxiety in its many forms. Learn step-by-step strategies for gaining awareness of anxious feelings without letting them escalate; loosening the grip of worry and fear; and achieving a new level of emotional and physical well-being. Free audio downloads of mindfulness exercises plus other resources are available at the authors’ website, “www. mindfulwaythroughanxietybook.com.”

7 Ways to Soothe Your Shyness

Article by Mark Tyrrell of Hypnosis Downloads.com

Shy people instinctively know that they are missing out. Shyness equals lost opportunities, less pleasure and fewer social connections. Shyness can be crippling but there are tried and tested ways to make it a thing of the past.

When I was fifteen, I was shy. I recall an attractive girl attempting to engage me in conversation. My shyness made me focus on me instead of her. I heard my own voice but not hers and I thought about what I was trying to say instead of what she was trying to say.

The formula for shyness is “too much focus on the self” plus anxiety. To make it even more unpleasant, sometimes when you are feeling shy you experience physical sensations which ‘hijack’ your calm logical self.

My pulse raced, my mouth dried up and I felt like the village idiot! I couldn’t think what to say so I said nothing apart from making barely audible grunting noises! Cary Grant eat your heart out! When I detected pity in her eyes (or was it contempt, or boredom) I mumbled my excuse and got out of there. I hated being shy and was determined to change it.

How shyness is developed and maintained

Shyness really is a combination of social anxiety and social conditioning. To overcome shyness you need to learn to relax socially. This enables you to direct your attention away from yourself and gives you the space to practice certain conversational skills. In most cases, the heightened emotions of socializing when young simply condition the sufferer to respond to social events with fear, instead of excitement and pleasure.

Relaxed socializing is so pleasurable, not to say productive, but it is an advantage denied to many until they learn to relax. To start reducing your own shyness, I want you to absorb the following tips and ideas and start to put them into practice:

1) Think about the way you feel and behave around familiar people you are comfortable and spontaneous around. It’s that feeling transferred to new people and situations that equates to your emerging social confidence.

2) Focus your attention away from yourself. Sure, you can think a little bit about how you are coming across, but if all your focus is on your own words and feelings then you might as well be by yourself. Notice what other people are wearing and make a mental note, listen to their conversation, imagine where they might live, make a point of remembering names. Not only does this give you more to talk about, it also ‘dilutes’ social anxiety leaving you feeling calmer.

3) Ask people open questions. Many people like to talk about themselves and will find you interesting if you find them interesting. Ask questions that require more than a ‘yes’/'no’ response such as ‘What do you like about this place?’ rather than: ‘Do you like this place?’ Once they’ve answered use ‘add-on’ questions connected to the first such as: ‘What other places do you like in this city.?’ Next you can express your views. This is a great way to get the conversation going. If the conversation doesn’t ‘take’ then no matter, you’ve done your bit.

4) Stop trusting your imagination so much! Have you ever had an imaginary picture in your mind of a holiday destination only to arrive and find the reality is different from the way you had imagined? That’s how reliable imagination is. Stop imagining what others think. I do lots of public speaking and I’ve long since stopped trying to second guess what others think of me – it’s just too painful. Besides, what a person thinks about you has a lot more to do with who they are than who you are.

5) Stop using ‘all or nothing’ thinking. The ‘completely this/completely that’ style of thought occurs when you are emotional. People who are depressed, angry or anxious see reality in terms of differing extremes, simplistic all or nothing terms. An angry person is ‘right’ and you are ‘wrong’; the depressed person feels like a ‘failure’ while others are a ‘success’. In reality, life is composed of infinite gray areas. So stop fearing that you might say the ‘wrong’ thing! Or that people will ‘hate’ you. Once you start to relax more socially you’ll notice much less black or white thinking because anxiety actually causes you to think in all or nothing terms.

6)Take your time. You don’t have to blurt things out. Ask questions and if questions are asked of you can take time to consider your response (within reason). Don’t just blurt out what you think might be the ‘right’ answer. A slow answer is a relaxed answer.

7) Finally, use hypnotic rehearsal. Hypnosis is the quickest way to change your instinctive/emotional response to any situation. Only think about meeting others when your mind and body is relaxed. This conditions you to associate relaxation with being around new people. In fact you’ll find that when you relax deeply enough often enough whilst hypnotically rehearsing being comfortable around others you’ll reach the point where you just can’t be shy any more! This is what I call a ‘happy inability!’

I now love meeting new people and suspect that my current social confidence would be unrecognizable to my fifteen year old self.

Learn more about overcoming shyness now at HypnosisDownloads.com

Manage Your Anxiety without Drugs

Everyone experiences anxiety from time to time. But when your anxiety or phobia limits you from experiencing life, it’s time to take serious action. Drugs or medications are often prescribed. And while it’s certainly a good idea to talk to a doctor, you might want to consider managing your anxiety or phobia using more natural tactics.

Here are 10 things to try in the management of anxiety without drugs:

1) Yoga. Yoga teaches many lessons. You learn to control your breathing. You learn to focus. You also learn how strong and capable you are. Combined, this is a powerful tool to manage anxiety. Using what you learn in yoga, you can quickly refocus your thoughts, relax and send fear away.

2) Meditation. Meditation helps you look inward for answers and strength. Like yoga, meditation also teaches focus and controlled breathing. With insight and control you can virtually eliminate anxiety and phobias from ruling your life.

3) Exercise. Exercise boosts endorphins, feel good hormones. These hormones make you feel as if you can accomplish anything. They’re very strong and very positive.

4) Fresh air. Fresh air and sunshine help clear the cobwebs from your mind. Also, sunshine helps your body produce vitamin D. Vitamin D has been shown to help manage depression and optimize many functions. It simply helps you feel more positive and in control of your life.

5) Cut back on stimulants, including sugar and caffeine. Stimulants can actually worsen anxiety and fear. Cut them out of your diet. You’ll be healthier and you’ll feel calmer.

6) No alcohol or drugs. Alcohol and drugs interfere with your body’s chemistry. They can mess up your hormones, alter your brain chemistry and ultimately change your mood and personality.

7) Positive affirmations. When you’re experiencing anxiety or fear use affirmations to change your thoughts. Affirmations are positive statements. They help you refocus. For example, a stressful thought like, “I’ll never get this done in time,” can be changed with a positive affirmation. “I am in control and capable of accomplishing this task in a timely manner.”

Visualizations. When you’re in a stressful situation, consider using a visualization to help you relax. For example, you might imagine yourself sitting on a grassy hill watching a beautiful waterfall. Choose a visualization that helps you feel relaxed and calm. Go there when you need to.

9) Friends. Friends can be a great help when you’re feeling anxious or fearful. A simple phone call or text can help you relax. Friends are also good for laughter which is the perfect tool to combat anxiety.

10) Get help. Finally, if these natural methods are not working for you consider getting therapy. Talk therapy, massage and other practitioners can help you find balance in your life.

It is possible and even preferable to treat anxiety and phobias naturally. Medications have the potential for dangerous and unwanted side effects. You can control your thoughts and life a less fearful life.

Tips for Coping with Anxiety and Fear

Anxiety and fear can keep you from living the life that you want. If you are dealing with them now, here are some tips to help you regain control of your life and put them behind you.

What is fear and anxiety? Anxiety is a disorder that can be characterized by attacks that may leave you powerless to respond. It may feel as if you are having a heart attack that seems to come out of the blue. You may experience sweating, heart racing, clammy skin and shortness of breath.

Anxiety can occur in a variety of situations. Some of them you may not be aware that you had a problem with until they happen. Fear is often the result of bouts of anxiety. There is that part of you that is afraid that the situation will arise again, so you are constantly on alert for it.

Cases of anxiety and fear can range from mild to severe. In most cases, it can begin with a thought or a memory that grows out of control and triggers the panic attack. In mild cases, they are not usually a hindrance to your life.

But, there are ways to help you deal with this feeling and the situations that trigger them. Even if the reasons surrounding the situation are irrational, the fear and anxiety are very real and so are the symptoms.

* Start by seeking medical advice – Your doctor may advise you to see a therapist to get at the heart of the matter. He may be able to treat your symptoms with medication. Give a thorough medical history as some medications for anxiety have strong side effects.

* Exercise – A healthy body can help you to deal better with the stresses and situations in your life that can lead to anxiety attacks. You don’t have to start with vigorous activities. Try yoga or tai chi or even Pilates to get your body moving again. Exercise releases endorphins that stimulate positive moods and clearer thinking in the brain.

* Hypnosis – Some find that under hypnosis they can reveal situations that may be leading to anxiety attacks. Once discovered, steps can be taken to deal with the situation. Hypnotherapy can also be used to introduce techniques for combating anxious situations.

* Visualization – A therapist can take you through the process. You are able to see yourself going into those situations that cause fear and formulate ways to deal with them before they happen. This can also be thought of as cognitive behavior therapy.

* Balanced diet –Eliminating salty, sugary and fatty foods from your diet can keep your blood sugar in balance. Shifting insulin levels can cause changes in mood. Healthier choices without preservatives may be able to reduce this effect.

Are you dealing with anxiety and the fear that follows? Seek help so that you can regain your life.

Healing Sounds of Nature: Thunderstorm, Rain and Ocean Waves

Healing Sounds of Nature: Thunderstorm, Rain and Ocean Waves
Where to buy: www.amazon.com
Review by: ACHMom

Most of us could do with some relaxing and tension-releasing music once in a while, especially at the end of a stressful and busy day. I love to listen to nature sounds to calm my restless mind. Not only does it remind you of the beauty and tranquillity of our earth, but it also gives you a chance to take time out from the daily hustle and bustle.

Healing Sounds of Nature is a CD that runs for just over an hour. The first 30 minutes offers the listeners the fascinating and clear sounds of an approaching tropical thunderstorm. Thunderstorms are awe-inspiring natural occurrences and I think that listening to this recording will allow you to marvel at nature’s force and focus your mind. Other recordings on this CD are the beautiful and calming sounds of ocean waves, rain and gentle thunder.

Listen to this CD when you need some time away from your stressful lifestyle. Enjoy the instant relaxation and feel-good factor that these natural sound effects will give you.

I would certainly recommend this CD to anybody in need of some tranquillity.

Learn more about Healing Sounds of Nature: Thunderstorm, Rain and Ocean Waves >

Product Recommendation – Stress Gone in 10 Minutes (DVD)

Product Recommendation – Stress Gone in 10 Minutes (DVD)
Where to buy: www.amazon.com
Review by: ACHMom

Stress is part of our lives these days and we all have to learn to live with it. If you let it get to you, stress can cause havoc with your general health. But it doesn’t take much to take the pressure off and decrease the stress hormones and stress levels.

Scientists have long since proven that even a 10 minute break during stressful periods, where a person takes time out, can have positive results on their wellbeing. Stress Gone in 10 Minutes (DVD) can be such a “time out”. It is a DVD containing six calming films of peaceful surroundings, such as Coastal Calm, Cloudscape Escape, Candles & Stones.

Just taking a 10minute break during your stressful workday to indulge yourself by watching a DVD can bring lots of positive results. You will increase your productivity, gain a clearer focus on your work, feelings of frustration and irritation should dissipate and you will become a happier person with a calm and clear mind.

In my opinion, this DVD offers you the chance to find some serenity in your otherwise hectic day. This peace of mind can be achieved through other activities, such as going for a walk in fresh air etc, but this DVD offers bite-size visually calming 10minute breaks from the comfort of your office or home.

Reduce Anxiety with Music

Music is a powerful force. It can evoke memories and induce all kinds of emotions. This is why music can be an effective remedy for dealing with negative emotions like anxiety. The healing power of music is not a new discovery. It is an ancient remedy for various maladies, going back to Biblical times. Here are some ways you can use music to relax and reduce anxiety in your life.

1. Combine music with deep breathing. Use the music of your choice, and let the rhythm guide you in deep, deliberate breathing.

2. Stretch while listening to calming music as well.

3. Choose music that has repetitive sounds, such as drum beats. Maybe you long for the beach; use CDs or download music  with ocean waves in the background. You can also just get a recording of ocean wave sounds.

4. See a music therapist. These individuals are trained to work with each individual and work out a music-based program to help. Writing, composing, playing, and listening to music are all aspects of music therapy. There is a great deal of evidence to support the effectiveness of music therapy. Practitioners and therapists have seen positive results among their clients – pain relief due to bodily relaxation, calmer states of mind in Alzheimer’s patients, and reduced anxiety.

5. Choose music that reflects your culture, beliefs, and taste. Studies show more positive results in people who listen to music that suits them as individuals. Don’t listen to what you think you should listen to; choose music you like. For example, recordings of whale songs are said to be very soothing and relaxing. But if you really dislike the sound, it won’t help you relax at all.

6. Engage in regular exercise while listening to soothing music.

7. Play calming music in your vehicle as you commute to work, drive your kids to school, or run errands. Keeping calm on the road is sometimes a challenge for anxiety-prone individuals, but having the soothing music in the vehicle can build associations between calm thoughts and driving.

You might also want to try this Free Core Energy Technique, from Kevin Shoeninger.

Worry Free Tea – Today’s Product Recommendation

Worry Free Tea
Where to buy: www.mapi.com (Maharishi Ayurveda Products)
Product Recommendation by: ACHMom

We live in a busy world and sometimes you might feel that you are constantly on the go. What better than to take a little time out with a nice cup of calming tea. This special Worry Free Tea is made from ingredients that are said to have relaxing benefits, to give your mind a rest and calm your nerves. You will be re-energized and ready to face the world again.

The ingredients of this tea, such as Arjuna Myrobalans, winter cherry, cardamom, cinnamon bark, mint and cloves are spices that are known in the Ayurveda world as having therapeutic and healing properties. For example, cloves are said to be good for digestion and metabolism and Arjuna Myrobalans calms your nerves.

Worry Free Tea has a lovely minty aroma and is very pleasing to your palate. I find it not only refreshing to drink, but also enjoy the calming effect it has.

Overall, if you have a hectic and stressful life and you want to give yourself an occasional boost, enjoy a few cups of Worry Free Tea a day and enjoy the relaxing benefits.

Here’s a 10% off coupon for MAPI.com. Shop through this link and use code: AM10
Limited time only.
Shop through link above for details.

Cognitive Therapy: How It Can Help with Negative Thoughts

What and how we think has a profound effect on how we act. When it seems like things are hopelessly going the wrong way for you, consider your thoughts.

Cognitive therapy helps us understand the connection between negative thoughts and our life.

What are negative thoughts?

Negative thoughts reflect a way of thinking that pulls you down instead of lifting you up.

Here’s an example. Let’s say that you are at the carnival about to play a game. Games are fun. Before you throw the ball or zap the clown mouth with your water gun, a thought runs through your head. “I won’t win anyway. I don’t even know why I’m playing.”

In an instant, all the energy and the fun are sapped from you. You play anyway, but while looking at others who are also playing instead of focusing on your performance. You have already been defeated. At this point, even if you win, you think of it as a fluke and don’t allow yourself the joy of the win.

Does this sound familiar? If it does, you could benefit from cognitive therapy.

What is Cognitive Therapy?

Cognitive therapy is a part of a larger group of therapies designed to change your life by addressing your thought patterns. First, you have to realize that you are beset by negativity. Then, you set about working on changing your thoughts and your perspective to better your life in general.

You will have to do some heavy lifting here. By that we mean homework. Cognitive therapy works best when put into practice – constantly. Your therapist will help you to recognize negative thinking and then show you how to discover the how and why behind them.

One part of the process that will get at the heart of negative thinking is “thought records.” You may be asked about what areas of your life that you would like to change. If your thoughts are dooming you, then a thought record can shed new light.

Here is how thought records work. Whenever you have a negative thought, write it down (you’ll probably want to carry a pen and paper pad with you).

Do this whenever you have a negative thought.

Next, consider where those negative thoughts originated. Most of us form our thinking patterns in childhood and from experiences we’ve had. Write that down too.

The next part is about crafting positive alternative thoughts to replace those negative ones. This step helps you to rise up and get a bird’s eye view of your situation where it doesn’t look so dismal. Also, create coping mechanisms to recognize what triggers those negative thoughts in the first place so you can cut them off at the pass.

Are you dealing with dissatisfaction in your life? It could be attributed to the way that you are thinking. Maybe cognitive therapy can help.

Stress Reduction – 3 Surefire Ways to Lower Stress

How do you reduce your stress?

While there a number of ways that people use – some pharmacological, some natural.

The fact is: most of the best methods for stress reduction are also the simplest. And they have other benefits beyond lowering stress.

Here are three of the top ways to lower your stress:

#1) Eat healthier

It’s no secret that eating more nutritiously has plenty of good effects on the body. One of these effects is to lower your stress. Some foods are better than others for stress reduction. Try increasing your intake of oranges, almonds, and spinach, in particular. In general, just try to consume more fruits and vegetables. And make sure you’re staying hydrated. Dehydration can drain us of energy and make us feel tired and irritable.

#2) Exercise

This has long been identified as a chief way to lower anxiety. Working out not only reduces stress, but it does plenty of other great things for the body.

The two main forms of exercising are lifting weights and cardio. Both of them combat stress, but in different ways. For instance, pumping iron will help you become stronger and improve your physique.

Aerobic exercise is great for raising your endurance levels. Both forms of exercise, especially cardiovascular exercise, releases endorphins, which help with feelings of anxiety.

The healthier you are, the better frame of mind you will be in.

#3) Better time management

Reducing the number of needless activities you do is key for eliminating stress. One of the best methods for this is applying the 80/20 principle.

This principle says that eighty percent of your results in life are produced by twenty percent of your efforts. So by analyzing all your activities, it’s possible to quickly figure out where your results are coming from.

How does this play out in the real world?

Let’s say you own a business, and eighty percent of your profits are coming from one customer. But eighty percent of your time is being consumed by the other twenty percent of your customers. According to this principle, you would be wise to eliminate the unprofitable customers, since they are using up most of your time but contributing the least to your profits.

What does this have to do with stress?

The 80/20 principle will help you prioritize your activities better. Often times worry is the result of having too many things to do. Therefore, focusing on the critical few things that matter, and ignoring everything else, will reduce your workload, and therefore lower stress.