Best Self Help

Healing Humor: How Laughter Therapy Can Help

Have you ever heard that laughter is the best medicine? Actually it is. Laughter therapy teaches people to get in touch with their feelings through humor.

Before you start frowning, it is a given that all situations in life are not funny. In fact, when you are seeking therapy, it is usually for something serious that needs to be dealt with so that you can continue to live your life. Here, laughter is used as a means to an end and not as a way to make light of your situation.

Let’s look at the anatomy of laughter. What happens when you laugh? First of all, your abs start to hurt (not a bad thing if you are trying to tone them in addition to other things). That is a sign of a deep belly laugh, a “side splitter” as they call it.

But what about after you stop laughing and catch your breath? You feel better. Laughter releases those endorphins in the brain, the body’s natural “mood enhancers.” You wipe the laughing tears and your eyes seem a little brighter. If something was bothering you, it’s not taking over your entire thought process anymore.

Laughter is used as a gateway in therapy. As a child or according to sex, we are often told to stifle certain feelings – anger, sensitivity, sadness; the list goes on. When these feelings are stunted, they don’t simply disappear from our emotional repertoire. They get buried deep. Repressed feelings have been the subject of more than one psychological dissertation.

More and more, professionals are beginning to realize that repressed emotional states affect the body, not just the mind. You could be crippling your physical and emotional well-being when you don’t express what you are feeling inside. But, you need a non-threatening environment to do so.

That is where laughter therapy can help. Let’s say that you have been told from a young age that angry feelings lead to violence. For so long, you have repressed anger and it has led to ulcers and more than one broken relationship.

Through laughter, you can get in touch with that anger. Your therapist can use humor to help you deal with situation when you felt anger. Since you are still probably not ready to express anger, laughter can be the way to get you to release that anger in a controlled environment. With the laughter come tears, anger, fear and all the other emotions we try to hide. The humor helps you see your problems from a different perspective, which breaks down barriers needed to proceed with the therapeutic process.

How can you encourage laughter even after the therapy session? Watch a funny show or read funny comics or stories on a regular basis. The more you enhance your mood, the more you will strive to experience humor to help you deal with the other emotional states in your life.

How to Keep a Cool Head in Stressful Business Situations

When stressful business situations arise, a few simple steps can keep the stress at bay and help you keep your cool.

First, identify the source of your stress. Are you worried primarily about a rude email you have just received, or about the presentation you have due tomorrow? Try to pinpoint what is really bothering you.

Next, choose your response. Even if you are powerless to change the source of your stress, you can choose how to respond to it. You can face it head on or ignore it, depending on the answers to several questions:

* Does it matter? A potential bankruptcy could haunt you for years, but you will soon forget about the idiot who cut you off in traffic. Consider how much the stressor will affect you in the long term.

* How much control do you have over the situation? You cannot control a traffic jam that’s causing you to miss your meeting, but you can control the quality of the report you’re writing.

* Is the stress’s source in the past, present, or future? Let go of stressors rooted in the past, respond to present stressors, and prepare for future ones.

If the situation is beyond your control, you need to find ways to shake it off. Try one or several of these calming methods:

1) Practice deep-breathing exercises: inhale deeply through your nose, count to five, and exhale slowly as you again count to five. Repeat until the pattern feels comfortable.

2) Redirect your thoughts: think about something that makes you happy, such as your family or a vacation you have planned. Or concentrate on your plans for the day.

3) Visualize relaxing things: imagine a beautiful beach or mountain view. Picture even minor details of the scene, and imagine yourself there.

4) Escape the source: If you can, put physical distance between yourself and the stressor. Go somewhere else to gather your thoughts and put things in perspective.

5) Get some exercise. Take 10-20 minutes to run, stretch, do calisthenics or yoga, or simply to walk around. Go outdoors if you can. Getting plenty of exercise can help you respond better to stress in the long term, too.

Now when you’re finally ready, face your stress head on. Procrastinating will only prolong or intensify your stress. Facing it is the only way to shake it off or resolve the situation.

If you can change the situation, overcome your fear by taking action as quickly as possible. If you feel paralyzed, start first by making a plan for tackling the situation. Include attainable goals and a time line for reaching them. Then take them on – one step at a time.

If your stress continues because you cannot seem to achieve your goals, revise your plan and lower your expectations. If you can’t, the situation falls into the uncontrollable category. Learn from your experience and let it go.

Most important in alleviating or avoiding stress is looking at the big picture. When you find yourself getting bogged down in the negative details, take a step back and think about what really matters: your family, your faith, and other intangibles you value. A broader perspective will reveal how little a daily stressor really matters in the grand scheme of life

Anxiety Therapy: Can it Work for You?

Anxiety disorders are more common than most people realize.  When grouped together, anxiety disorders are the number one mental health problem in the United States.  About 18% of the population suffers from some form of anxiety.

Anxiety sufferers often fear facing a stigma by being treated for their ailment.  They may be hesitant to try anxiety medications, and are often even more hesitant to go to therapy.  They do not want people to think they are “crazy.”  But in today’s society, therapy is not a big deal.  And for anxiety sufferers, it can be highly beneficial.

How Does Anxiety Therapy Work?

There are a few different kinds of therapy that are used in treating anxiety.  The most common are:

* Behavior therapy - In behavior therapy, the patient learns to better control unwanted behaviors (such as panicking).  He may be exposed to situations that trigger attacks in a controlled manner.

* Cognitive therapy – Cognitive therapy deals with the thought processes behind panic attacks.  The patient is guided through examining his feelings and beliefs and determining whether or not they are realistic.

* Cognitive-behavior therapy – This is one of the most common types of psychotherapy used in the treatment of panic disorder.  It combines behavior therapy and cognitive therapy to help the patient develop the skills he needs to avoid panic attacks.

* Systematic desensitization – This approach is also often used against panic disorder.  It involves introducing the patient to a situation that is mildly threatening, then putting him in situations that are progressively more threatening.  This allows him to build confidence slowly and work on skills that will help control his panic.

* Talk therapy – Talk therapy is primarily used in the treatment of generalized anxiety disorder.  Its goal is to get to the root of the problem, and it may take longer than other types of therapy.  Talk therapy is often used in conjunction with other types of therapy.

* Acupuncture or acupressure – Many alternative health practitioners, as well as some traditional doctors, advise patients to try acupuncture or acupressure to alleviate anxiety.  These types of therapy involve tapping certain energy points to discharge negative energy that is presumed to be associated with anxiety.

* Hypnotherapy – This type of therapy has gained a great deal of credibility, including recognition from the American Medical Association for the treatment of certain conditions.  Hypnotherapy is used to treat many different types of anxiety, but it appears to be particularly effective against panic disorder. Check out Managing Stress and Anxiety from The Hypnosis Network:  http://www.hypnosisnetwork.com/hypnosis/stress_anxiety.php

You might also be interested in subliminal mp3s designed to hep you with your anxiety. Here are two related titles that you might find helpful: Anxiety Disorder Treatment Subliminal and Stop Panic Attacks Subliminal.

Therapy may be used in conjunction with prescription drugs, herbs or any other type of treatment.  One may have to try more than one type to find a therapy method that works, but for most anxiety sufferers there is great potential for relief.  So don’t be anxious about seeking therapy for your anxiety.  Chances are you’ll be glad you did.

What You Need to Know about Hypnotherapy

Anyone who has ever tried to break a bad habit, such as quitting smoking, knows how hard it can be. Hypnotherapy may be able to help with that. This approach to a number of conditions is gaining popularity.

What is hypnotherapy? In simplest terms, it is a form of hypnosis but not in the traditional sense. There won’t be someone sitting opposite you asking you to bark like a dog. Instead, it is used to induce a trance-like state to heighten your suggestibility.

Anyone who has had stressors in their lives (just about everyone breathing) knows how hard it is to simply relax. When we get anxious we overeat. That is also the time when we say that we need those habits we are trying to get rid of in order to help us calm down.

Hypnotherapy is a safe way to do that without resorting to old measures. You are in a relaxed state that allows you to focus on the reason you are in the session. The hypnotherapist will then guide you through your treatment.

This is an alternative therapy. Depending on the prescribed course of treatment, this can be a companion therapy to other forms of counseling like psychotherapy or behavior modification.

There are two ways to conduct a hypnotherapy session: for suggestions, or to achieve a recollection of some past event. The suggestion form of hypnosis has proven effective for weight loss, cessation of smoking, nail biting, phobias and anxiety disorders. When it comes to recovering old memories, the therapy allows you to talk about them without the feelings that blocked the incident in the first place getting in the way.

This is how hypnotherapy works: With the aid of techniques used by the therapist, you are guided through to a relaxed but conscious state. It is believed that although the conscious and unconscious minds are connected, that connection can be suspended. It is in this state that positive reinforcement can be given to help with those habits and conditions that are ruling our lives.

For people trying to recover painful memories, hypnotherapy allows the therapist to find the information in your mind and then deal with it openly in another session.

An advantage of this type of treatment is that there are no side effects. It can be used in conjunction with more traditional treatments to heal the mind and the body. People with severe mental instability and psychoses are not advised to participate in hypnotherapy, however. People who suffer from delusions may perceive one of their hallucinations as a recalled memory which can be dangerous in their condition.

Before participating in any treatment for any condition, consult your doctor. They can advise you on alternative forms of treatment that won’t interfere in what they are doing and also will be beneficial for you.

You might like:
The Hypnosis Network
You might be surprised by who endorses the Hypnosis Network…

Relaxation Techniques: Create Soothing Rituals

We all experience stress in our lives, and it’s natural to get upset over it every now and then.  But some of us have excess anxiety that affects every aspect of our lives.  No matter which category you fit into, you can benefit from participating in relaxing rituals.

A ritual is simply a set of actions that we perform at regular intervals, or whenever the situation warrants.  While rituals can be harmful when performed compulsively (such as in those with obsessive-compulsive disorder), a soothing ritual can be of great benefit to those who are facing stress and anxiety.  It offers predictability and can give us the opportunity to let go of the tension that has built up inside us.

Some Rituals to Try

Everyone has certain things that help him or her relax.  What’s relaxing to you might be frustrating to someone else.  But here are a few things that could be part of your relaxing ritual:

* Music – Calming music is great for quieting the noise in our minds.  Whether it’s classical music or mellow psychedelic rock, the right kind of music can set the stage for relaxation.

* A bath – Warm baths are wonderful for unwinding after a long and stressful day.  Add some aromatic oils to your water for an even more soothing effect.

* Quiet contemplation – Some people find that taking some time each evening to mentally go over the events of the day without judgment helps them let go of anxious feelings.  Others find it beneficial to visualize how they want the following day to go.

* Yoga – Any kind of exercise can improve one’s state of mind, but yoga is especially good for eliminating anxiety.  It works the body and keeps the mind occupied while helping you wind down.

* Puzzles and games – Any kind of non-competitive challenge can help take our minds off of the things that cause us stress.  Jigsaw puzzles, crosswords and solitaire require concentration, using up mental resources that were going toward perpetuating anxiety.

* Journaling - Writing in a journal is a time-tested method of letting go of frustrations.  Simply recording the events of your day and your reactions to them can help you move beyond the stresses and recall the good stuff.

* Tea – A cup of hot tea is practically synonymous with relaxation.  It should, however, be caffeine-free.  Better yet, make a tea using soothing herbs such as chamomile or passionflower.

A relaxing ritual can be a powerful weapon in the fight against anxiety.  It can help us deal with the stresses we face each day and unwind so that we can get a good night’s sleep.  It’s cheaper than therapy and surprisingly effective.

Aromatherapy for Anxiety

Aromatherapy has become something of a buzzword for the health and beauty industries, but it’s actually a type of alternative medicine that goes back to the early twentieth century.

Contrary to popular belief, true aromatherapy is not merely the use of scents to alter mood.  It is the use of fragrant essential oils to treat a variety of ailments.  And one of the most frequent uses of aromatherapy is in the fight against stress and anxiety.

Aromatherapy is ideal for those of us who are apprehensive about using prescription drugs.  While aromatherapy alone won’t cure acute anxiety, it can provide temporary relief.  It also works well for those who do not have clinical anxiety but are suffering from unusual amounts of stress.

There are several essential oils that can be effective in the treatment of anxiety.  These include:

* Lavender – This is one of the most popular aromatherapy oils.  Its scent is very pleasant, and it works as a sedative.  Lavender oil is found in many commercial products, including baby washes and lotions.

* Chamomile – Chamomile is often used in traditional herbal medicine.  Its calming effects are also present in its essential oil.

* Sandalwood – This oil is well known for its effectiveness against stress.

* Patchouli – Patchouli oil is a mood enhancer, and it is also used as an aphrodisiac.

* Vanilla – This is another scent that many people love, and it also has a nice, calming effect.

How to Use Aromatherapy

For quick results, you can just take a whiff of any of the above essential oils.  This can help you calm down when facing a panic attack or an intensely stressful situation.  But there are several other ways that we can use aromatherapy to help us relax.  These include:

* Diffusers and aroma lamps - If you want to allow your entire family to take advantage of the effects of aromatherapy, a diffuser or aroma lamp will scent your home with your favorite essential oil.  These are great to use around bedtime to help everyone unwind.

* Baths - A nice, warm bath is a great way to reduce tension.  Aromatherapy makes it even better.  Add five or six drops of a soothing essential oil to your water for a relaxing bath.

* Massages – A massage can help loosen tense muscles and improve brain chemistry to ward off anxiety.  Aromatherapy oils can be used to make massage oils to maximize the benefit.  Just add ten drops of the essential oil to an ounce of a carrier oil appropriate for your skin type.

As long as they are properly diluted before using on the skin, essential oils are very safe.  Some may cause reactions in sensitive persons, but most people tolerate them well.  So the next time you experience anxiety, try a soothing scented oil.  You might be surprised at how well it works.

More Helpful Resources to Help with Anxiety Naturally:

A Time for Relaxation, Vol. 1: Guided Relaxation Techniques for Wellness

Simple Meditations for Complex Times

The FAST Technique for Stress Relief

Hypnosis for Anxiety Relief

A Natural Remedy for Anxiety

If you listen to the drug companies, you might think that chemicals are the only real answer for anxiety sufferers.  But for those of us who prefer a more natural approach to good health, prescription drugs may be a last resort.  Some may be allergic to these drugs, as well as herbs used to treat anxiety.  A safer option, and one that has been proven successful, is meditation.

Meditation has been practiced for thousands of years, mostly for religious and spiritual purposes.  It has only recently been studied as a treatment for health problems, but the results of those studies have been promising.  Meditation has been proven to positively affect metabolism, heart rate, breathing rate, blood pressure and brain chemistry.  To put it simply, it causes what is referred to as the “relaxation response.”

As you might imagine, the relaxation response is greatly beneficial to those suffering from anxiety.  It reverses the adverse effects of distress and puts us in a more peaceful state of mind.  This provides immediate relief from panic and anxiety.

Short-term relief is good, but meditation offers more than that.  It helps us become more aware of the thought patterns that cause anxiety.  It also helps us gain greater control over our thoughts, putting us in a better position to fight the mental processes that cause us anxiety.  For these reasons, meditation is useful as a long-term treatment as well.

Types of Meditation for Anxiety Control

There are many different types of meditation.  All types fit into one of the following two categories:

* Concentrative meditation - In this type of meditation, one focuses on something that does not require conscious thought.  The meditator may chant, concentrate on a tangible object, or practice certain breathing patterns.  The purpose of concentrative meditation is to clear the mind.

* Mindful meditation – Mindful meditation involves focusing on one’s thoughts and feelings without being overcome by them.  Its purpose is to make the mind more stable and calm.  This type of meditation is particularly effective in treating obsessive-compulsive disorder.

Both concentrative and mindful meditation can be beneficial to those with anxiety.  Many find that alternating between the two, either in the same session or different sessions, produces the best results.

Learning to Meditate

Some who are new to meditation seek instruction from experienced practitioners.  This is good for those who have trouble focusing or need motivation, but it’s not entirely necessary for most of us.  There are audio and video recordings available that can teach us to meditate in the comfort of our own homes.

Meditation carries no health risks, making it a good treatment option for anyone with anxiety.  It can be used on its own for mild anxiety, or in conjunction with other treatments in more serious cases.  Whether you’re just occasionally stressed out or have chronic anxiety, meditation can help.

Helpful Meditation Resources to Help with Anxiety:

A Time for Relaxation, Vol. 1: Guided Relaxation Techniques for Wellness

Simple Meditations for Complex Times

The FAST Technique for Stress Relief

Hypnosis for Anxiety Relief

Panic Attack Natural Remedy

A panic attack is a terrifying experience.  Those who experience them have sudden feelings of impending disaster, and they often believe that they are going to die.

Symptoms are similar to those of a heart attack, including dizziness, difficulty breathing and chest pain.

It’s easy to see why many panic disorder sufferers feel that strong prescription drugs are the only answer, but that is not necessarily the case. (While the tips in this post will give you ideas for panic attack natural remedies, it’s important that you discuss all of this information with your doctor so you can create a course of action that is just right for you.)

There are several ways that we can treat panic attacks naturally.  Some are used to ease overall anxiety and help us handle panic attacks better, while others are used when a panic attack occurs.

Herbs and Aromatherapy

A number of herbs are useful in the treatment of anxiety.  These include passionflower, catnip, valerian, chamomile and lavender.

While they won’t help end a panic attack that has already started, they may be able to aid in preventing attacks in the first place. Again, discuss these herbal remedies with your doctor before taking them (particularly if you are already on medication.)

Aromatherapy can reduce overall anxiety levels, and it can help end a panic attack in progress.  Calming essential oils such as lavender, ylang ylang and sage have an immediate effect that may stop a panic attack in its tracks when used early on.  Those who are prone could put some of the oil on a cloth and carry it with them to use at the first sign of an attack.

Hypnosis

Hypnotherapy allows us to change the way our brains react to certain situations.  This is exactly what needs to happen when we have panic attacks.  By altering our perception of the things that cause us panic, we can avoid panic attacks altogether.

Visits to a hypnotist tend to get faster results, but it is possible to undergo hypnosis at home.  Hypnosis CDs are widely available, and there are many that focus on the treatment of panic attacks.  Ask your doctor for a recommendation.

Other Kinds of Therapy

Therapy is often the panic attack treatment preferred by doctors.  There are several different kinds of therapy that may be used in the treatment of panic attacks.  These include:

* Desensitization therapy – Desensitization requires the patient to focus on the situations that cause him panic and imagine the worst thing that could happen.  This may sound counterproductive, but it is often effective in that it helps us realize that things will not turn out that badly after all.

* Cognitive behavioral therapy – Somewhat similar to desensitization therapy, it involves examining the beliefs you hold and determining whether or not they are realistic.

* Therapeutic humor - Training oneself to laugh in the face of a panic attack may sound far-fetched, but it can work.  Therapeutic humor is a form of visualization in which we learn to recall a situation that made us laugh when panic strikes.

Panic Away by Joe Barry outlines a drug-free way to end your panic attacks before they even start.

Panic attacks are serious business, but prescription drugs are not the only answer.  There are many natural treatments that are quite effective.  We don’t have to subject ourselves to unpleasant or dangerous side effects and the potential for addiction to live panic-free lives.

You might also consider the following:
Stop Your Panic Attacks
Learn 1 Trick to Stop Your Panic Attacks
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