Overcome Stress - 9 Easy Tips

Demands for today's lifestyle can sometimes seem overwhelmingly stressful. Many of our readers might be working 40+ hours/week, rearing children, trying to balance your social life, and maybe even cramming a few hours of sleep on the weekends. Indeed, some studies reveal that stress could have a detrimental effect to the health on up to 80% of all American adults.

What's worse, under stress, we tend to binge eat and indulge in more junk food, which has a bad effect on our health and further increases our stress level... a vicious cycle! Although stress can seem inevitable, there is hope! Follow the following pointers and will reduce your stress levels to a healthier level in no time!

Limit your coffee intake; 2 to 3 coffees per day is a good limit to coffee intake.

Drink green tea; Green tea can keep you awake as effectively as coffee can. In addition, it is is an excellent source of antioxidants which protects your body against undesired free-radical attacks (which damage the cells in your body) that can be increased during stressful conditions.

Drink more water: water enables your body to transport and absorb various nutrients including water-soluble vitamins and minerals. The recommended dose is 8 glasses a day - and coffee, soda, and alcoholic beverages don't count.

Eat 3 balanced meals a day; skipping meals is a tendency people may have when they are under stress. Skipping meals can only increase stress as your body needs energy to cope better with the situation you are experiencing... In addition, skipping meals may also lead you to cravings in the middle of the day... Which usually make us choose unhealthy food like sweets, junk foods, chips, etc...

Avoid fast food; when in a rush, most of us go for junk food because it's convenient. Unfortunately, the price you pay for its convenience is usually that fast food is often unhealthy. When on a rush, try to eat fruits, cheese, and whole grain sandwiches instead of processed and fried meals.

Limit alcohol intake, and avoid overdrinking; It is recommended to limit your alcohol intake to 2 drinks per day. For health, red wine is preferred over beer for its Cardio health benefits and because it has fewer calories. Avoid over drinking, asking your liver to suddenly over work could decrease your immune system making you more vulnerable to illness.

Limit or quit smoking; This one might be a tough one for you, but we all know the bad effects of smoking. If you just can't quit, then eat a lot of vitamin C, which is an excellent antioxidant. Eat a lot of fruits, and vegetables until you make the brilliant decision to quit smoking.

Exercise regularly; Exercising is one of the most effective stress-relievers and anti depressants. Try a physical activity you think you'll like and make it a fun hobby rather than a chore!

Leave for work on time; many people leave unnecessary stress simply because they stay in bed too long. Try to get up 15 minutes earlier; you will see the difference for sure!

Even with the best intentions, sometimes we just can't get the nutrition we need. Nutritional supplements are a good alternative to help you to cope better with stress. The nutrients that reduce stress are within the Vitamin B complex, as most of them are involved in the energy production and nerve transmissions; while one of the various functions of vitamin C is to participate in biosynthesis of various neurotransmitters.

Natural plants, herbs and roots can also support your body to react better to stress; Ginkgo Biloba by its action of neurological and circulatory support and Korean Ginseng by its action of supporting the body's natural recovery from stress and fatigue.

Overcome Panic Attacks - Self Help Methods to Help You Control the Key Element to Overcoming Anxiety

You can naturally overcome panic attacks by eliminating the one key element that is responsible for triggering anxiety and this article will help you confront this element so that you can begin to get reasonable relief from anxiety, phobias and depression.

Panic Anxiety Attacks often come out of the blue, unexpectedly. And the symptoms can be so frightening that they can often leave you paralyzed with fear. Your fear then begins to control you and your life and you try and avoid events, places, people and situations whenever you feel anxiety coming on. And it is this worry of another panic attack that heightens your already high levels of anxiety. And situations where you were more than capable of dealing with - prior to the attack - now can almost set off another anxiety attack.

It is this fear that you need to face and deal with in order to overcome panic attacks and anxiety. Unless you begin to eliminate this fear the vicious cycle of panic and anxiety will never stop. While some degree of fear is natural - I am referring to the kind of fear that can actually stop you from doing every day normal events such as driving or being in a public place. The fear that can set your heartbeat so fast you feel like you are dying.

You might have considered conventional medicine in your search for a way to overcome panic attacks and anxiety. The drugs used for panic and anxiety disorders are mainly in the form of anti-depressants and their purpose is to manage your frame of mind by controlling chemical reactions in your brain. They cannot control the "fear" in you and the fear of having another attack.

They are normally prescribed short term and some people will get the benefit of these drugs but they are not something that you can or want to depend on for the rest of your life --- there are many dangerous side effects associated with them including addiction - they really are meant to work as a short term solution - while you deal with the element of fear, because you'll be back at the start when you ultimately come off the drugs. (Note of warning: If you are currently on prescription medication for anxiety - do not come off it without first consulting your doctor - mainly because of the possible addiction issues and other possible health risks).

The real reason why some people can overcome panic attacks and anxiety naturally whereas others have to rely on antidepressants or other anxiety drugs to help them, is because these folks have successfully found a way to get rid of their fear of having another anxiety attack. They have faced their fear head on and cured themselves in the process. Once they had that "fear" under control they moved on to work on treating their general anxiety without any barriers.

I want you to imagine this..

Go and see if you can have an anxiety attack right this minute.... I know this may sound silly but see if you can make it happen. I bet you can't, and the reason why is because you are dealing with your fear face-to-face by trying to trigger an attack. And in the process of it you are eliminating that fear.

When you've reached this position you have ultimately overcome your fear of another panic attack and have broken down this seemingly endless cycle of anxiety that dominated your everyday life and are now ready to get to work on eliminating your general anxiety for good. And you did it by yourself without any mind-numbing anti-depressants.

7 Strategies to Overcoming Anxiety and Panic Attacks

You Can Overcome panic attacks and anxiety!

That is great news to those who suffer day in and day out, year in and year out. I have and I know that you can too.

THE SYMPTOMS

For me it started with heart palpitations. My thoughts immediately steered to fear. Then my throat would become dry so I could not swallow. Then my body would feel "weird". Dizziness and blurred vision. By this time I was convinced that I was about to die. I kept waiting for the symptoms to get worse and they did. I use to suffer from panic attacks so badly that I had to go to the hospital by ambulance. I was so embarrassed when the doctor checked me and told me that there was nothing wrong with me. When I had to go grocery shopping I would get a funny feeling in my stomach before I left the house. Once I got inside the grocery store I felt like I had to run out or else I would become overwhelmed. I dreaded the thought that I might have a panic attack in public. I had to talk to myself and prayed up and down each and every aisle of the store. I knew that if I ran out, my family would not have food and I would have to start all over again. The people in the store had no idea the personal torture I was experiencing. People at church had no idea how hard it was to sit in a large crowd.

AWARENESS

When the symptoms first started, I had no idea what was happening to me. One day I was watching T.V. and some people were on a show talking about the symptoms and the light went on, "That's me! That's what I have been going through". That was the beginning of my healing! Knowledge is power. I thank God that He allowed me to turn to the channel and hear those people talking. I also helped me to know that I was not alone. I suppose that those of you who suffer from the effects of anxiety are glad to hear that you are not alone.

Steps to Overcoming

1) READ

Read as much as possible about anxiety and understand what are some of the causes. (Email me for link to books).

2) PROFESSIONAL HELP

Go to a counselor or therapist to get to the bottom of the anxiety. The physical discomforts are trying to get your attention - Pay attention to a greater dis-ease within. Pray for God to send you to the right person. He will.

3) RELAXATION

Listen to a tape or CD for RELAXATION This was one of the things that helped me

tremendously. I needed to reprogram my mind with positive and true statements that were life giving and empowering. Click below for CD's and cassette tapes to help you overcome anxiety and panic attacks. Breathing correctly is a part of relaxation.

4) EXERCISE

Physical exercise has tremendous value. It releases chemicals that generate good feelings, called pheromones. It's good to feel good!

5) HEALING IN GOD'S WORD

Meditate on scriptures that enhance your trust in God. One scripture that helps me when I really let it sink in is: Matthew 5:25-34. Am I not more than a bird to God? You better believe it and so are you! Birds don't work or store up food yet God takes care of them. Wow! The next time you see a bird think about that!

6) MAP YOUR JOURNEY

Create a time line by drawing on a sheet of paper when your first signs of discomfort started. Write down what major events happened at that same time. Note the year/date. Go back as far as you can. This process helps you to take a bird's eye view of your life. When I did this exercise, I found that the first time I experienced a full panic attack was in 1984 and I had just made a major move from someone very dear to me. I also discovered that there agoraphobia before any panic attack ever appeared. Do this it will help you understand what has been going on and what triggers extreme anxiety. (You may need to use than one piece of paper).

7) God's Power to Heal

Remember,God still heals. We must let go of all the passed disappointments, and betrayals. God is not like any human being with whom we have had a relationship. God faithful and just. Jesus walked this earth so you can talk to Him about yours trials. Pray as the early disciples did, "Lord, increase my faith". FAITH is the opposite of anxiety. Faith not only pleases God but keeps us trusting in God's fatherly care. I am a witness!! Praise God!

If just one person is helped by this article, I will have accomplished what God set me out to do -Help someone along our earthly journey.

Pray for me. I will pray for you.

Top Tips How to Fight Depression

Fighting depression can often be a race you feel you are not going to complete not to mention win. The condition makes you feel as though there is no end in sight, not a good end in any case. However there is. A triumph is nothing is if is not earned and the triumph over depression is like any other-it takes time and hard work to gain and keep it under control. Here are a few top tips how to fight depression:

Be active - Doing exercise and being active releases feel-good hormones that counteract the depression. Take long walks, do yoga or ride bicycle. Any of those activities you have not done in a while. Make sure you get lots of sun and fresh air as this will make you feel more energised. Energy being of great lack with depression. Even if you feel like doing nothing, be strong and stand up.

Keeping busy.

Keeping your mind occupied is key to managing your depression,. Express yourself though gardening, writing and painting. You will see your creations go from dull and boring during your starting phase to bright and colourful as you progress through the phases of depression to ultimate recovery.

Do something different.

Break your habits and daily rituals a little. You are so stuck in your circumstances that you think there is nothing fun or stimulating to do in the world anymore. Take a different road or do you grocery shopping at another mall. Don't stop there-face your fears and do something you are terrified of like bungee-jumping. Who knows it may just be life changing?

Spoil yourself.

Take yourself shopping. Retail therapy is excellent treatment for depression. However only in moderation. Do not spend money that you don't have. You don't want to add to your existing worries by indulging in extravagant items. It is the small things in life that matter. Someone once gave me the advice that a shopping centre or mall is the ideal setting for stimulation your senses which have been numbed by your condition. By drinking a chocolate milkshake or strawberry juice you are tasting, smelling and seeing something that give you pleasure, no matter how insignificant it may seem-it will have a positive effect.

Shout it out.

Talking about your worries and frustrations will make you feel less stressed and bottled-up. That is why God created friends and family-to stand-by each other, lend a hand and listen. You will also realise that there are people with greater problems and worries than yours.

Tips on Stopping Panic Attacks

Have you ever felt so much fear that you thought you were going to pass out or die? Did your heart thump and your pulse race and thought you were a goner for sure. Did the sensations of fear pass after a few minutes though and you felt better but you were left with a sense of unease that followed you around until the next episode of the same thing.

If this sounds familiar it's quite possible that you have suffered a panic attack. I know because I have suffered the same and I know how difficult and hard it can be to cope with.

I have put together some ideas below that can help you if you are in this situation at the moment.

1) Don't fight it

The truth of anything in life is that the more we fight something the more it persists and pushes back against ourselves. Nowhere is this truer than when it comes to panic attacks. The emotion of fear is simply energized by our resistance to it. So next time you're having an attack, simply let the sensation of panic wash over you and you will start to feel better.

2) Give your panic time

Most panic attacks last a few minutes but when we're about to have one or while we are in the middle of one it seems like this is a life sentence. Realise next time you're about to have an attack or are when you're having one that this event has a time limit and it will pass over you if you let it.

3) Watch your diet

Diet can play a really important role when it comes to stopping panic attacks. You don't need to radically change your diet or anything, but you do need to watch the amount of sugar and caffeine in your diet as these products can make your symptoms worse.

How to Handle Panic Attacks - Easy Ways to Overcome Your Fears Once and For All

There are a lot of options when you want to know how to handle panic attacks. The first thing would be to remove the pessimism out from your system as you replace it with positivity about things. When you are positive about things, you are actually revitalizing your mind and your body. Remember that stress is the number one precursor and aggravating factor of panic attacks. And when you are thinking about negative thoughts, you are actually giving yourself stress more than you can chew.

Stress reduction techniques and relaxation methods are useful especially when you are already under a lot of stress from work and from home. What are some of the methods use to calm your self?

• Breathing methods: Learn to breathe in your nose then exhale on your mouth. This will greatly help you in handling the attacks.

• Relaxation of the mind: You can do this by slowly bringing yourself into the realm of imagination then back at reality again. You can do this exercise for as often as you like.

• Make a once in a while getaway to be one with the environment: This will greatly reduce your stress because we all know how relaxing the environment can be. When you are surrounded with green trees, you are actually taking in a lot of oxygen, which will improve blood oxygenation and revitalizes your mind.

• Maintain relaxation by avoiding alcoholic beverages, caffeinated drinks and cigarettes.

• Regular exercise

Find out what causes the attacks. Utilize a journal where you can take down specific notes and feelings about the details of the attack. When did it occur? Where did it occur? What was the precipitating event that made you have that attack? Who was with you? Did you handle it? If you know exactly the details of one particular attack and the same with the other ones, it would be easy for you to point out the interplay of factors revolving around an attack.

Be aware of the facts that having anxiety is normal as long as you are alive. You have to realize that all people panic. You only have an exaggerated response. This means that your response has been heightened to the point of unreality with regards to the cause of the fear. You must realize that there are no realistic bases to your anxiety because you are not in any danger.

Do not forget to seek help. This does not mean that you are helpless on your own. You just need someone who can reinforce the reality so that you will believe that it is not necessary for you to be anxious and fearful. This is especially important if you have underlying medical problems that need to be treated first.

Panic Disorder & Panic Attacks - The Big Picture

A debilitating condition that will affect 13 to 16 million Americans at some time in their lives, is characterized by its ability to disrupt, restrict, and ultimately dominate the sufferer's life. The hallmark of panic disorder is the recurrent, unprovoked panic attack, an acute episode of terror marked by the fear of losing control or even of dying. People with panic disorder may experience such attacks as frequently as once a day or more.

During a panic attack, the sufferer experiences extreme fear accompanied by highly disruptive physical symptoms that can include a racing, pounding heartbeat, chest pain, breathlessness, choking, flushes or chills, sweating, trembling, and tingling or numbness. It is common for sufferers to think they are having a heart attack. A full panic attack is defined by the presence of four or more of these signs or symptoms.

Panic disorder is diagnosed when the sufferer experiences multiple unprovoked panic attacks over an extended period of time, accompanied by persistent anxiety about having another attack or the implications of the attacks. Women are more than twice as likely as men to suffer from disease. Onset commonly occurs in the late teens or early to middle twenties, but panic attacks and panic disorder are reported in people of all ages.

According to the National Institute of Mental Health, only one out of three panic disorder sufferers has been diagnosed and is receiving appropriate treatment. Moreover, because panic disorder is frequently misdiagnosed, many sufferers wind up utilizing an extraordinarily high number of medical services without receiving appropriate help. In the last few years, some useful diagnostic techniques and highly effective pharmaceutical and cognitive therapies have been developed to help physicians diagnose and manage this disabling condition.

Cure Panic Attacks Fast - My Story

After years of therapy in an attempt to cure my panic attacks, my advice to anyone who suffers from panic attacks is that, no matter what you have been told before, the fact is that there is an effective, natural, cure that doesn't take years or cost a lot.

Back in the late 90's, when I had my first panic attack, modern, innovative, Panic Attack Cures were not even invented yet. I have spent some of the best of my years trying to find something that, or someone who, could help me.

For some reason that is beyond my comprehension, I was made to believe by my doctor that the only option available was long term psychotherapy and/or medications. The assumption, I gather, was that if he or we could unearth the trauma/s for my anxiety attacks, the cure will follow.

Being a 'good' patient, I didn't mind the first, second and even third year of digging into my past with the hope of finding the cause. But as the therapy dragged into its fourth year and very little, if any, progress was achieved, the process was wearing me off.

No longer able to tolerate the fear of yet another attack, I decided that enough is enough and that I was going to take matters into my hands and do all that I could to get rid of my panic attacks.

One day, while surfing the Internet, I came across some material that appeared promising; I have discovered that more and more people who have been suffering from panic attacks were leaving their therapies and finding a quick cure via some new methods. According to their testimonials, they were getting cured rather quickly.

As it turned out, it was by ex-sufferers that these methods were developed.

These were people just like me and you who got sick and tired of years of therapies and medications, but experienced very little improvement, if any.

After curing themselves these individuals went on to perfect their methods and make them appeal to the masses.

One of these people, named Joe Barry, invented what is now known as PanicAway, a self help system that has, thus far, helped over 34,000 people, including me, get read of panic attacks.

As I was reading the material provided by PanicAway, I began to feel a great sense of relief; the refreshing idea of learning not to fear having another attack did it. It never occurred to me before - nor had my doctor ever mentioned - that the fear of the next panic attack is the very ingredient that fuels and brings about the next attack. What a relief - I could already feel that a cure is not only possible, but that it was not far away.

If you suffer from panic attacks, have been in therapy for a long time without seeing any benefits you may want to consider a method like PanicAway. After all, over 34,000 of cannot be wrong...

5 Simple Ways to Overcome Panic Attacks

If you are someone that has suffered from anxiety problems, then you might think that there are no options to overcome panic attacks. This is not the case and, in fact, there are many different ways that you control your panic issues and move forward with your life. Obviously, if you are having regular attacks then you should seek professional guidance. In addition, there are other options that you can consider to assist with your recovery and treatment. Here are five simple ideas that might help you to overcome panic attacks:

Avoid Stimulants - these are something that you really want to eliminate from you life as much as possible. It will mean reducing or totally avoiding things like alcohol, drugs, and coffee. Some people might think that taking these things will help to reduce your symptoms but they will actually have the opposite effect. It might be difficult to avoid these stimulants, as you might even be addicted to them in some way, but the effort will be worthwhile in the end.

Stay Relaxed - this is obviously common sense but not always so easy to put into practice. Panic attacks are an explosion of extreme fear and can leave you feeling extremely anxious. After suffering an attack, it is very likely that you will begin to fear another one coming again. This can lead to a horrible cycle of anxiety that is difficult to break. The tension will continue to build in anticipation of a further episode and this could then lead to the next attack. If you can practice some relaxation methods then you might be able to regain control of your mind and body so that you break free of the panic cycle. Some options you can try include meditation and yoga. You can also try to learn different breathing techniques that might help you to control your breathing rhythm and allow potential feelings of panic to subside.

Get Better Sleep - this can be important as it is how your body can rejuvenate itself. It is not just about getting more sleep, it is also important that your sleep is good quality and not constantly interrupted. Your mind and body both need regular rest and relaxation and sleep is the best way to achieve that. So do what you can to get a decent night of sleep by establishing good routines and trying to clear your mind before getting into bed.

Exercise - even a little bit of exercise can make an amazing difference to your health and attitude. Exercise, especially the aerobic kind, releases endorphins that give you a sense of well-being. It also releases serotonin which is a neurochemical that is often found lacking in people that suffer panic attacks.

Stay Positive - this is not always easy to achieve. People that have panic attack issues can have good imaginations but this becomes a negative force during an attack. Your imagination tends to magnify and concentrate totally on negative thoughts. Try to change the way your mind approaches different situations. You might be able to turn around negative thoughts and visions by simply telling yourself to be more positive. Practice thinking differently about various situations that might give you more relaxed feelings. This might mean using some imagery in your mind like lying on a beach or resting along a river bank. Eventually you will be able have your mind trained to turn thoughts in a more positive direction and this will greatly assist you to overcome panic attacks.

While the above ideas will not be a quick or total solution, it should hopefully give you some options that you can try without too much effort and with no expense. It won't be an easy path to overcome panic attacks but, with a bit of effort and perseverance, you will eventually be able to achieve it.

Overcome Panic Attacks the All Natural Way

You may be reading this article because you want to find out how to overcome panic attacks the all natural way. Anyone can have a panic attack anytime and anywhere. It could happen at work, shopping, home or basically anywhere when you least expect it. In most cases you can feel it coming on.

Different things in life are handled by everyone differently, making it impossible for putting groups together to determine what will work for this particular group of people suffering from this cause of panic attacks. Just because something happens that is causing you to have a panic attack does not mean that it will cause a panic attack in anyone else.

This is what doctor's refuse to except when they are trying to determine what is causing the attacks and what to do to treat them. They just prescribe some kind of drug for you to try and if that does not work they just prescribe something else. Thus you have a cycle that will not be broken by the doctor, because he has no cure for you. All he can say is it must be mental. This is not something anyone dealing with this condition wants to hear.

Learning how to overcome panic attacks the all natural way is something that most people have been searching for everywhere for years. This is very real and it works and has worked for many people all over the world. Learning what causes you to have these attacks and how to control this is one of the keys to overcoming this vicious cycle. You may not know that just anticipating an attack can cause the cycle of anxiety to start. You also may not know the foundation for an attack is laid out by you hours before the actual attack happens. Then just the slightest stress level change can trigger the attack.

The one thing that makes the difference between fully eliminating panic and anxiety attacks from their life and those that don't is when you no longer fear the thought of having another attack. You may think this is too simple for it to be right, but stop and think about it for a minute. If you are constantly worried about having an attack, guess what, you will have an attack. After all, the main reason you are searching for something to stop these attacks is the fact that you are worried about having another one.

What happens is the first time you have an attack it leaves a scar on your psyche. Once this scar has been imprinted it causes a loop effect. You start to develop an unhealthy fear of having another attack. This can go on for months or even years before you can figure out how to stop it. You need to break the cycle so you can go back to living a normal life.