5 Natural Ways to Fight Anxiety and Panic Attack

1 - Relax…remember to breath!  When anxiety strikes, your per breathing accelerates, so slow your breathing by taking longer inhalations & exhalations.  Try practicing your breathing 5 minutes every day

2 - Reduce anxiety-provoking situations.  Find some time every day to do something you like.  We all know that work & life in general can be stress filled but you’ll give yourself something to look forward to.  Read, knit, paint, do whatever makes you happy.

3 - Exercise!  We all know how busy life can get & going to the gym is a great way to reduce stress.  If you can’t go to the gym, get outside and walk.  Get off the bus one stop before you have to.  Take the stairs when you can.  Remember all it takes is getting your heart rate up - 3 times a week for 30 minutes. 

4 - Be careful of what you eat!  Diet plays an important role in how you feel!  Try to avoid foods high in fat and sugar.  Drink lots of water and eat a balanced diet.  It’s been shown that diet plays an important role in reducing anxiety.

5 - Find some support.  Sharing your experiences with others can lessen your anxiety.  It’s always comforting to know you’re not alone.  Look on-line to find support groups in your community.

Free Yourself from Anger - Just Breath

How do you deal with anger…the answer is simple…just breath! 

 

In today’s fast paced, stress filled world frequent anger has become a serious problem.  Research has shown that anger takes a tremendous toll on our physical health and spiritual well being.  

 

So whether you internalize your anger or openly express it, pay attention to what is happening in your body.  Anger will tense your muscles, shorten your breath and fatigue you.  Make a conscious effort to remember everything you are feeling while angry and simply take a breath.  Breath in and out.  Count how long your inhalation was and how long your exhalation was.  If your inhalation lasted 4 counts and your exhalation 3, count to 4 while inhaling and 6 while exhaling for your next 10 breathes.  

 

Notice how much better you feel after this short exercise.  Remember, it might not be so simple the first time you try this technique especially if your anxiety levels are extremely high.  With a little practice, you’ll find you will get better at it.  

 

Slowing your breathing brings your heart rate down, calming you and allowing you to think more clearly giving you a new perspective on your situation.

10 Ways In Which A Caregiver Can Better Achieve Their Goals

Caring for others is both rewarding and difficult.  Remember, to properly care for others, you have to care for yourself first.

1.  Learn to take 1 hour a day for yourself, do something that is just for you.  Call a friend, read a book, luxuriate in a bath, take a walk, give your mind a rest!

2.  Try not to get involved in petty disagreements.  If the person you are caring for insists you wore a blue sweater last week, but you know that wasn't so, don't argue the point. (However, if these "mistakes" escalate, pay attention, this could mean other problems are brewing).

3.  Accept help from others.  If you always decline help, people will eventually stop offering.

4.  Make a list of things you could use help with.  Make sure your requests aren't overwhelming.  Maybe someone can pick up the milk or bread you're missing, the dry cleaning, a prescription or just come over for a short period of time so you can run out on an errand for yourself.

5.  If you are dealing with someone extremely forgetful, who constantly repeats themselves or asks the same questions over and over...take a deep breath and walk away for a few minutes.  Give yourself a break.

6.  Don't be too hard on yourself, if you lose patience, remember, you're only human. Apologise and move on.  Remember to forgive yourself as well!

7.  Attending a support group can be of great benefit.  If you're not sure where to go, try contacting the hospital in your area, social worker (if one is involved in your case) or go on line to see what's available in your community.

8.  Enjoy the small things.  If the person you're caring for is up for it, try baking some cookies, watch a favorite movie, look at picture albums, sit on the patio or just reminisce about happy times!

9.  Try to find things that will occupy you both.  Short outings, such as going for a drive, attending a class or discussion at a community center are a great change of pace and scenery.

10.  Last but not least, just try to take each day as it comes.  Don't overwhelm yourself by planning too much.  Remember to be kind, not only to the person you're caring for, but to yourself as well!