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Stress Relief Techniques For Reducing And Preventing Stress - June 28th, 2009

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There are plenty of stress relief techniques that can protect you from the effects of stress. These are non invasive methods like deep breathing, visualization, muscle relaxation, meditation, yoga, tai chi etc. These techniques activate the body’s natural relaxation response which combats stress. Eventually, the effects of stress relief exercise are quite long lasting, so that future episodes of stress are handled in a much better way.

Relaxation & Mindfulness Exercises Can Be Great Stress Relief Techniques

While preventing stress may not be fully possible right away, stress relieving techniques can certainly trigger the body’s relaxation response, promoting a state of calm that is the opposite of what the person experiences during stress. This response can restore the chemical balance in the brain, enabling it cope with stress. Research studies found that in addition to helping with stress, the body’s relaxation response can also help with pain relief, mental acuity and fight illnesses. As a result, the individual enjoys a better quality life.

Getting Started With Stress Relief Techniques

Some time must be allocated to practicing stress relieving techniques every day.  By building it into the routine preferably at the start of your day, it is possible to face the day in a mentally relaxed manner. It is also important to select the technique that you prefer based on physical stamina and lifestyle. For example, for those who would rather practice alone, yoga or meditation might be suitable. For those who want to practice with a group and interact with others, a group exercise class might be better.

Finding the causes and addressing them is vital to preventing stress. These may not be obvious. Therefore it is necessary to review one’s attitude, current reaction and habits as this can define the stress relieving techniques that might be most appropriate. An assessment of how you cope with stress presently must be done in order to choose the right stress relief exercise. Also, there is no standard method of stress relief that suits everyone and therefore, it would make sense to try two or more stress relief techniques and evaluate which makes you feel better. Here are some guidelines to bear in mind as you use any technique:

•    Stress is not all bad since certain situations require some level of stress to handle them. But there are certain stressors that can be identified and eradicated.

•    If a specific situation cannot be avoided, it is best to change it in a way that the problem does not recur. This could mean some change in lifestyle, the way you communicate, etc.

•    If the stressor cannot be changed, it is necessary to find a way to adapt by changing your own perceptions and expectations.

•    Acceptance is an important part of coping with stress as some things are unavoidable. This would apply to situations such as death of a close one, a chronic illness etc.

•    Learn to relax

A major part of preventing stress is to learn to relax, along with developing a positive attitude as this helps to have some control over tackling stressful situations. Stress relief exercise such as deep breathing plays a major role in preventing stress.

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How to Help Yourself Overcome OCD - June 25th, 2009

Almost all of us are prone to a mild form of obsessive compulsive disorder; for example, some of us make it a point to do things in a certain order every day; others may have a certain way of eating food; and yet others may feel compelled to wash their hands every time they touch something they consider unhygienic. While these behaviors are certainly not obsessive to the point of taking precedence over everything else, there are others that may be construed as over the top. If you feel you have a habit or habits that could be ruining your concentration and affecting all other aspects of your life, you don’t have to worry that you may have to see a psychiatrist or seek professional help. There are home remedies and treatments that can cure these mild obsessions just as effectively, so if you’re willing to give them a try, read on:

•    Accept the Obvious: To overcome your fears, you must face them head on. And to be able to do that, you need to accept that you have a problem. Once you do that, seek the help of family members and loved ones to help you get rid of your obsessive behavior. You know your fears are irrational, but you feel them anyway. Talk to people close to you about your situation and accept their help in getting you through the times you feel the need to indulge in such behavior. Ridding oneself of an OCD involves a great deal of will power and self control and it may be difficult at first, but with time and patience, you will be able to overcome it.
•    Say no to Stress: When you’re stressed, your obsession comes to the fore even more than usual. So try and relax through all your activities. It’s a good idea to deliberately reduce stress through exercise, yoga, meditation, music, hot baths, saunas, or anything else that puts you at ease.
•    Set aside Substances: It’s not good to drink, smoke or even take in too much caffeine when you’re prone to OCD. Substance abuse leads to anxiety and stress of the worst kind. So avoid them altogether if you cannot limit yourself.
•    Food for Thought: Don’t skip meals or go hungry or you’re going to feel more stressed and give in to binge eating when you feel yourself starving. Eat foods that are healthy for you like fruits, vegetables, whole grains, nuts, and those that are low in salt and processed and saturated fats.
•    Seek Professional Help: If nothing works, it’s best you see a doctor, someone you trust so that you’re able to control your fears and obsessions with medication and therapy.

The stigma that is attached to seeing a “shrink” very often prevents people with mild mental disorders seeking professional help. But if left untreated, this could become more serious with time. And that’s why home remedies work wonders in helping people with mild OCD cope and live a relatively normal life.

This post was contributed by Alisa Johnson, who writes about the online nursing degree. She welcomes your feedback at Alisa.Johnson1982 at gmail.com

Panic Attack Symptoms and How to Cope - June 23rd, 2009

Panic attack symptoms are a result of panic anxiety disorder. They can occur quite suddenly and become intense. This is a medical disorder. However, there are other causes for panic attacks. These could be an underlying medical problem or a traumatic experience that triggers the panic attack symptoms. Sometimes the attack can be so severe that the person could need emergency care. There are more women coping with panic attacks than men. Almost always, anxiety attack symptoms start to show up in the 20-30 age-group.  According to research studies and surveys, anxiety disorders are common in people who have experienced an emotionally traumatic event during childhood. However, anxiety attack symptoms can also afflict emotionally healthy people.

Anxiety Attack Symptoms

Symptoms Of Anxiety Attacks

Anxiety attack symptoms can show up suddenly in the form of a rapid pulse rate, breathing problems, extreme terror, shivering, stress, a sense of dread, dizziness, nausea, sweating, choking, pain in the chest or stomach, fear, anxiety, chills or hot flashes, a feeling of pins and needles in the fingers or toes, a fear of sudden death, etc. These symptoms could last for a very short time or build up to several minutes and can seem similar to cardiac arrest.  The symptoms of anxiety attacks could resemble those of post traumatic stress disorders, schizophrenia and the effects of substance abuse. Some people experience panic attacks while sleeping.

There is a lot of research on what causes panic attacks. One theory suggests that it is the body’s natural response to situations perceived as threatening. While scientists are not quite sure exactly how the mechanism works, or why some people tend to be more predisposed to this problem than other people, it is a fact that panic disorders can run in families. The very first symptoms of anxiety attacks can be set off by a physical ailment or certain medications that trigger that part of the brain which reacts to fear. Panic attack symptoms are quite common in pregnant women.

As far as treatment to stop panic attacks is concerned, research suggests medications and psychotherapy to relieve the physical symptoms. However, these must be closely monitored for harmful side effects as these could vary from individual to individual. Psychotherapy has been found very effective since it identifies the cause and addresses it, after which it attempts to modify that behavior pattern. In addition to these, there are several ways of coping with panic attacks. These include minimizing the use of caffeine, alcohol and drug abuse which can make panic attacks worse. These must be substituted with physical exercise in the form of yoga, aerobics, walking or jogging. There are several stress-relief techniques that can relax the body and reduce the severity of panic attack symptoms. This also helps with depression, which is associated with panic disorders. According to recent studies, people who suffer from panic disorder are more susceptible to suicide attempts.

The best way to stop panic attacks is to learn about panic and conquer it. Deep breathing exercises are known to relieve anxiety attack symptoms, when they are practiced on a daily basis. It is important to stay healthy with a proper nutritious diet as a healthy body can nurture a healthy mind that is free from mood disorders. SociaTropin is a 100% natural nutritional supplement that has specific proven ingredients which help relieve panic attack symptoms, while enhancing general health.