Five Tips to Overcome Stress

Tip One

Being right can be overrated.

Sometimes an argument can ensue if you are really wanting to be right about something. Don't sweat the small stuff. If you absolutely know that you are right, but the other person either doesn't want to see your point of view, or is refusing to listen, then to keep at them, wanting to demonstrate to them that you are correct - will provoke and cause more stress for you. Let it go. You know deep down within that you have all the facts, but for the sake of your own peace - stay calm and let it go.

Tip Two

Don't over-analyse situations

I have looked at my budget, looked at my bank account, looked at my work schedule, gone back mentally over situations thinking that I may have caused somebody some angst, wondered what I coulda-shoulda-woulda in all those useless time wasting endeavours of trying to over-analyse what is going on in my situation. I would have been better off thinking that what is, what is... and if I can't change it, or do anything about it, then just leave it be. Do what I can, and then stop thinking about it.

Tip Three

Don't sweat the small stuff

This is a good one for parents. I have two teenagers and a toddler. I have two autistic teenagers and a partner gets frustrated with toddler mess and other things. A lot of the time, I have to compromise and bend around and twist, for the sake of peace. I have learned that sometimes the little things don't really matter. The messy bedroom, the teenage floor-robe of clothes all over the floor, emptying the bin after asking a gazillion times for the teenagers to do it. Concentrate on what matters - peaceful living. Ask yourself, and get away somewhere quiet if you need to, does this situation matter in the overall scheme of things? Have you got clean clothes, clean dishes, clean toilet and generally not tripping over things? The family wants to watch a particular DVD and you can't stand those kinds of movies. In the end, I have decided that to let them go and do what they want to do, and I can go and do something else to entertain myself.

Tip Four

Don't take on things that aren't your responsibility

Do you get caught up in being overly concerned in what other people are doing? Are you begging your partner to come to the movies with you to see a particular thing, and they just don't want to go? Can you make up your mind to set to yourself, and keep your issues separate from other people, or go on to the movies by yourself? You aren't responsible for another person's happiness, and they aren't responsible for your happiness, so maintain responsibility for attending to your own issues, and let other people be. Are other people prying into your business? Quickly put it to rest by saying that you would prefer not to discuss it, and don't offer your opinion freely. People quickly end up blaming you for their problems if they have asked for your opinions, and then the situation goes belly up. I end up telling people that they have the capacity to solve their own issues, or refer them to seeking professional advice.

Tip Five

Take care of your own legitimate needs
You have a legitimate need not to be a martyr for other people. If you want to help others, by all means help them, but don't compromise on your own legitimate needs such as getting enough sleep, not going out with friends to an expensive restaurant if you really can't afford it, getting enough exercise and getting enough rest and healthy food.

How to Create an Atmosphere of Success

Negative thinking can colour all the aspects of your life so that everything looks dismal. When you change the way that you think, and what you think about, you can begin to see the world through different eyes, and create an atmosphere of success.

Begin the day by being grateful

Attitudes of gratitude and thankfulness help you to focus on what you have; look around you - do you have dirty dishes? That means that you have eaten, and haven't gone hungry. Are you able to walk around? That means that you are healthy and not restricted in your mobility. Do you have friends and family you can talk to? That means that you are not lonely and isolated. Meditate and think on the many things you have to be thankful for.

Practice random acts of kindness

It is often expressed by many philosophers that you reap what you sow. When you sow happiness for others, by expressing encouragement and kindness towards others, you generate positive feelings in others towards yourself. It also gives you a mental boost, knowing that you have made another person joyful today. Many movements such as random acts of kindness, or the pay it forward movement, or suspended coffee movements thrive on being kind. It is generally part of a person's nature to want to be kind to others, foster that natural instinct in yourself, in order to improve the quality of your own life.

Spend time enjoying yourself

If you are always working, and not giving yourself a break, you set yourself up for prolonged stress and for burnout. It is important to rest and to relax, to enjoy yourself, and make time for activities and hobbies you enjoy. The brain and body both need to have time out, so when you sleep, rest, and spend time in creative pursuits, you work with your natural bodily rhythms which complement a life of work and balance in other areas of your life.

Many people follow spiritual pursuits in order to maintain mental wellness

Studies have shown that people who engage in spiritual pursuits, such as prayer, reading the Bible, and belonging to a church congregation have better health outcomes than people who do not follow spiritual practices. The benefits of belonging to a community of people are natural, in that they provide for social reinforcement, mutual encouragement, and extended systems of support amongst peers.

Practicing deliberate positive thinking improves mental health

When you deliberately think positive thoughts, and affirming thoughts about yourself, you are rewiring the brain into being in a thriving state, where you are less prone to be susceptible to the negative effects of stress. People who regularly affirm themselves and are not haughty about their achievements, but are generous towards themselves in self-compassion have been shown to be more resilient in life through a number of psychological studies.

A lot of people have experienced episodes of depression, anxiety disorders and mental health
problems, due to a number of reasons, including trauma, chronic stress and worries about day to day issues. They may also have been subject to burnout from overwork, or the burdens of being a carer. Through the practice of surrounding yourself with positive people, people who are compassionate, and like minded people who choose to see things as always being hopeful, you can change your life, and look forward to better outcomes for your life. Positive thinking and the reinforcement of happy, likeminded and encouraging peers will set your course for success.

The Dreaded "S" Word - Suicide

The common myth is that suicide is the most selfish act someone can commit. That's nonsense. People typically don't commit suicide until the pain of living becomes greater than the pain of dying, and nothing they've tried has worked. In fact, it generally makes perfect sense when viewed from their life perspective.
So let's take the unhelpful judgment out of it and look seriously at the factors involved in suicide. Much can be said about the risk factors and common means; this is just an overview.
First, let's look at some risk factors of suicide. Naturally, not all will apply in every situation. (**VERY Important; *Especially in the elderly)

• History of suicide attempts
• Talking about suicide or leaving a suicide note
• Planning for suicide (e.g., making a will, giving away their things, saying their goodbyes)
• Being depressed (Caution: suicide rates increase when someone appears to be coming out of a deep depression, and in summer)
• Chronic, unresolved grief
• Poverty
• Unemployment, especially in young men
• Feelings of powerlessness, shame, guilt, low self-esteem
• Poor physical health
• Social isolation
• Being single
• Family history of suicide
• Use of alcohol or other drugs
• Having a personality disorder
• Poor sleep
• Bereavement
• Access to firearms
• Being elderly &/or male
• Major holidays and birthdays
• First week following discharge from the hospital
• Just before or after a major diagnosis
• Before or during disciplinary proceedings

The most common means of suicide include:

• Intentional drug overdose, often accompanied by alcohol
• Jumping from a height
• Gun or knife
• Cutting
• Hanging
• Burning
• Asphyxiation
• Intentional self-neglect, especially in the elderly

What can you do if you suspect someone in your life has become suicidal? Here are a few ideas:

1. Take it seriously.
2. Talk about it. Ask about the depression and any suicidal feelings and behaviors.
3. Listen. Listen for the feelings beneath the words. Listen for the pain that has led up to this moment.
4. Don't argue. Don't offer platitudes.
5. Assist the person with getting professional help-even offer to make the appointment and go with him/her to the first visit.
6. Offer to help create a safe environment (remove weapons, drugs, razors, scissors, etc), or offer to spend the night on their couch so s/he isn't alone.
7. Try to get him/her to call a crisis hotline.
8. Don't minimize or deny his/her pain.
9. If suicide seems imminent, don't leave the person alone.
10. If someone is telling you about feeling suicidal, don't agree to keep it a secret-get help.

If someone completes suicide, what can you expect to experience in the aftermath? Typically, survivors will feel an increased sense of rejection, responsibility, various grief reactions, shame, guilt, or even copycat behavior. Some may develop personality disorders.
In summary, suicide is a very complex issue and judgment isn't helpful. After all, we're not walking their path. But it can shake your own foundation to the core, so don't feel like you need to handle this difficult challenge alone. Get support for yourself before you develop complications from the pain and confusion.

 

What Is the Disorder Knows As Sex Addiction

Sex addiction is a growing problem with damaging effects. It is a disease, it is a mental, spiritual, psychological, emotional and physical malady. Because of the sexual nature of the addiction it is not widely or openly discussed. Therefore, many people suffer with their addiction in silence.

According to The Society for the Advancement of Sexual Health, "sexual addiction is a persistent and escalating pattern or patterns of sexual behaviors acted out despite increasingly negative consequences to self or others."

Some of these sexual behaviors include masturbation, watching pornography, engaging in cyber sex, engaging in phone sex, going out to strip clubs, hiring prostitutes or engaging in prostitution, sex with multiple anonymous partners and repeated sequential affairs, to name a few.

While at first glance, this addiction may seem like a moral problem, it is clear that it is also a real medical condition. This is evidenced by a draft released in 2010 by the American Psychiatric Association which recognizes it as a medical disorder which they formally call "Hypersexual Disorder." The draft lists the following as symptoms of the disorder:

The addicted individual spends "Excessive time consumed by sexual fantasies and urges, and by planning for and engaging in sexual behavior." This is called the obsession part of the disease. The person thinks about, daydreams about and is always planning on how to get their next "fix".

"Repetitively engaging in these sexual fantasies, urges and behavior in response to dysphoric mood states (e.g., anxiety, depression, boredom, irritability)." This is called the compulsion. The addict can't get enough, they need more of their drug to be satisfied.

"Repetitively engaging in sexual fantasies, urges and behavior in response to stressful life events." This part of the obsession takes place when triggers are created, when life becomes too stressful, the addict does not know how to properly feel or emote so they use their sex addiction to medicate their feelings.

"Repetitive but unsuccessful efforts to control or significantly reduce these sexual fantasies, urges and behavior." Many addicts realize they have a problem and want to stop, on their own, this won't happen. It's a disease and much like cancer, you can't just realize you have cancer and say I'll stop having cancer. Help is mandatory in dealing with this addiction.

"Repetitively engaging in sexual behavior while disregarding the risk for physical or emotional harm to self or others." Who in their right mind would engage in behaviors that are harmful to self or others? a sick person is the answer and since the sex addict is suffering and struggling with a disease, they need help.

Sex addiction resembles other addiction in many ways. For one, the brain chemistry changes are similar. Family background of addiction is prevalent in sex addicts as well as in alcoholics and drug addicts. Additionally, addicts in general report having come from homes that lacked nurturing. In most cases the addicts reported abusive backgrounds including emotional, physical and sexual abuses. They also report having been from family environments where neglect, abandonment and enmeshment were commonplace. Finally, many sex addicts suffer from other addictions. Because of these similarities to drug and alcohol addiction, the consequences and treatment options are very similar.

As you would imagine, this addiction comes with serious consequences in all areas of the lives of sex addicts including social, emotional, physical, legal, financial/occupational and spiritual. As such, recovery from sex addiction can be a lifelong challenge. However, there is hope for sex addicts. They have to take the first step and commit to recovery. Once an addict has made that commitment, there are a number of recovery options available, including counseling, individual and group therapy and all inclusive sexual addiction recovery programs.

Sex Addiction Recovery and Why I Should Follow The 12 Steps

The main reason you should follow a 12 step program to treat sex addiction is because such programs, based on techniques pioneered by Alcoholics Anonymous, have been known to work. That said, unfortunately there is little in the way of solid, scientific data showing recovery rates on people who went through a 12 step program.

Part of the reason for this is because each 12 step group is different. Alcoholics Anonymous published its 12 step program in 1939, and since then the basic template has been refined and adapted to treat other compulsive behaviors including sex addiction, drugs, gambling, etc. They all involve a person admitting they have no control over their behavior and turning their life over to a higher power, thus becoming more introspective.

Each "S" programs is a little different in how they suggest members work their recovery but they all follow the same 12 step model pioneered by Alcoholics Anonymous. Working a program of recovery has been proven to help calm the obsessions and compulsions of active sex addiction. Studies tend not to distinguish between people who went to a few meetings and left and those who stuck with it. There is anecdotal evidence to suggest 12 steps work, or at the very least are better than nothing. Still, a person looking for experts to agree that it works, or even a consensus on how well, is going to be disappointed.

Critics of 12 steps programs cite a 5 percent success rate, while groups such as Alcoholics Anonymous have argued success to be closer to 50 percent, and 25 percent after relapses. The debate has gone on for years, since the early 1940s, with proponents touting success and critics claiming their information is misleading and designed to bolster a treatment industry.

So why should a sex addict bother if even the experts can't agree on whether a 12 step program works or not? According to http://www.hazelden.org, a 1998 study done on 12 step alcoholic programs showed the program does have an effect on people whose social networks supported their drinking habit. This would indicate that the people surrounding the addicts had influence over their behavior.
A 12 step program puts a sex addict in a group that is not going to facilitate their addictive behavior. The addict will also be able to see other people with an addiction and compare their life to the others, perhaps realizing something they did not before. It will put the sex addict in contact with people who have reported recovery so they can see there is hope. It also lets a sex addict learn from others, using their techniques for dealing with urges and addressing problems in their life.

As previous articles explained, one component of the 12 step program is forcing a sex addict to look at their own life and behaviors. Step 4 of the 12 steps involve the addict taking an inventory of their life, behaviors, thoughts and actions and showing it to someone else, someone they trust. This is especially helpful for people who are not normally very introspective or self-conscious. A 12 step program makes a sex addict take a look at themselves from different angles, and once an addict does that they can often find ways to manage their addiction.

It should be noted that a sex addict is going to have to define success for themselves, and that they may carry with them their entire lives some behaviors learned from the 12 step program, namely the self-examination aspects. For the program to work, the addict program needs to stick to it; someone looking to be "cured" quickly is likely to be disappointed.

Life Between the Pings

I just spoke at the annual meeting of SIM (the Society of Information Management (SIM). These are corporate Chief Information Officers (CIOs) and Information Technology (IT) specialists who know me, they've read my books in their Leadership Learning Forums (LLF) and have listened to me talk to them over the last 20 years about the many ways there are for human beings to share information. We have explored the unconscious, entered trance states, and participated in ceremonies.

This year I talked about how the handheld computer is reprogramming human behavior on a massive scale. We are becoming addicted to the ping of an arriving call or text that triggers a burst of endorphins which stimulate the reward centers in the brain, and urge us to want more.

85% of all Americans are never more than an arms length away from their phones. In our culture, it is almost unimaginable to think about what life is like without the pings. Late-night show host Arsenio Hall recently said that he had the worst day in his life when he inadvertently left his iPhone at home. I can't be the only one who is terrified of what seems to me to be a cultural addiction to the ping. We are afraid that if we disconnect we might miss out on something that could be more important or exciting than whatever we are or are doing in the moment.

We defend our habit by exclaiming it could be an emergency and that we always have a choice about whether or not to respond to the intrusion. The bottom line is that it always takes us away from the moment and makes wherever we are or are doing never enough.

Our fetish with multitasking makes it possible to do many things but none of them as well as we could if we were more focused. I think we are suffering from Cultural Attention Deficit Disorder, that is manifesting in an epidemic of stress related mental illness and taking too many drugs.
Here is an antidote; come to the Thanksgiving table without your cellphones, make it the family ritual it is and be with each other in this moment. Tell family stories that remind you of all the things you are thankful for and what's most important to you.

Life is what happens between the pings.

Happy Thanksgiving, I say this To All My Relations, Mi Takuye Oyacin.

Our fetish with multitasking and cell phone addiction is taking us away from being in the moment and makes wherever we are or are doing never enough. Let's restore the dinner meal to a family ritual and prohibit cell phones at the table.

The Misdiagnosis of Mental Disorders

Over a third of medical problems that present to physicians in their offices and/or the hospitals are due to mental disorders. Doctors usually treat the patients' symptoms in hopes to make them feel better, without completely knowing the source of their problems. After running numerous tests and reviewing inconclusive results, physicians release their patients by telling them either nothing is wrong with them or following-up with them in hopes their symptoms will dissipate.

The causes of mental illnesses can come from numerous things. One being family history, two being past or present problems they may be facing, and three being sleep deprivation. The most uncontrollable cause of mental disorders is family history. It can take its toll on family members by seeing their loved ones suffering with a disorder, and then they live with the fear of knowing they may have inherited some form of it. Depression and stress can cause medical issues, such as fluctuations in blood pressure, headaches, and abdominal pains that can cause multiple visits to the doctor's office, and even the emergency room, just to be told nothing is found to be wrong. Sleep deprivation can cause multiple health issues with our bodies, as well. If we do not get sufficient rest, our bodily systems will not work properly, and we will not be able to function correctly. Without sleep, we can become sluggish, tired, and achy. Our immune systems will not function properly, therefore, we will have a harder time fighting off infections and develop preventable illnesses, like the common cold or even pneumonia.

In most instances, the person is unaware of their psychiatric problem. It is usually noticed by a family member or someone who is close to them. These relatives normally tell the physician of the subtle changes in the patient's personality and behavior that they have seen and of any other influential changes that may have occurred in the patient's life, such as death of a loved one. This will make it easier for the doctors, and they can do a Mini-Mental Examination in their office to test for any mental disorders. If they believe the patient has a mental issue, they can treat it with drugs and/or refer to a Psychiatrist for therapy and further treatment.

Physicians can diagnose mental issues on their own, but it may be a little harder, if they are a new patient who they are unfamiliar with. That is why it is good to take a really good personal and past medical history and ask pertinent questions about the patient's experiences. It is wise to not only question about the reasons they present to the doctor, but also other issues around them they may be causing these issues. If there are any personal struggles they are enduring, of course this will affect their behavior and later their health. Some mental disorders can be cured, therefore their medical issues will subside along with it.

So try to be as honest and forthcoming with your doctor. This will not only treat whatever symptoms, you may already be experiencing, but also prevent any other issues that might be arising due to depression, stress, or lack of sleep. These mental disorders can stop being misdiagnosed and be treated earlier and more sufficiently. This will prevent worsening of their mental condition, such as a brain tumor, Epilepsy, Bipolar or Schizophrenia, or the causing of another psychiatric problem by prolonging treatment.

 

 

Turning A Negative Mindset Into A Positive One Starts With A 'Fresh Start' Journal

So you want to begin turning your negative beliefs around. Here is how to begin, buy yourself a notebook that is small enough to carry around comfortably during your daily life. On the front of the book, write "A Fresh Start". This book will be your best friend and will be your go-to guide when things get tough during your recovery.

 Keeping track of the positives in your day is very easy to forget. A good example of this was during the first few weeks of my recovery, I remember clients and co-workers at my tennis club that I was working at noticing and sharing with me how my body language was changing, in fact it was quite a common occurrence. By the end of the day, though, what do you think were the things I remembered? You guessed it; anything that happened that didn't support my progress. For example, the one person that morning that told me I looked like hell in a joking tone.

Why only recap the negative experiences of the day just before going to sleep rather than the positive ones? The reason is because I was still in a very sensitive mental and physical state, and the habit of thinking negatively would take time to be replaced. Every single evening, just before going to bed, set your timer to five minutes and write down all of your positive experiences throughout the day.

Write it as if you were writing a note to someone, and I mean all of them down to the smallest thing. Don't forget to time yourself, or else you may find yourself falling short at the beginning. It could start with, 'today my day started off with my amazing affirmations which gave me tremendous confidence, and then I remember Joe telling me how cool my new tennis shoes were which made me feel really hip and with the times, then I gave an old friend a lift to his house where we had a great conversation about our kids and how we should set up our play dates'. The great thing about this exercise was after a few weeks of writing about the great experiences I had during the day, I started to sleep like a baby, and waking up way less grumpy. I looked forward to the evening when I could write in my book again, and sometimes five minutes didn't seem long enough to get it all down. The benefits of actually paying attention to the positives are innumerable, and before you know it, you will be a much more positive person in every aspect of your life.

What To Do When Discovering Your Partner Has A Sex Addiction

Sex Addiction IS a disease!

Sex addiction is a disease and it is crucial to understand it as such. Sex addicts struggle just as much as alcoholics and drug addicts do; their addiction is just different. Once you understand this addiction in terms of being a disease, it becomes easier to learn about it effectively.

We highly recommend you do some extensive reading. It will help you to better understand the disease of sex addiction from an outside perspective. There are many helpful articles, videos and webinars online, as well as published books, reports and pamphlets.

There are some books that you should read in order to reach a better understanding of the problem. Patrick Carnes' Don't Call It Love: Recovery from Sexual Addiction is universally acclaimed and praised for being the capstone of all books on sex addiction. In the Shadows of the Net: Breaking Free of Compulsive Online Sexual Behavior by Patrick Carnes, David Delmonico, Elizabeth Griffin, and Joseph Moriarty is an especially great pick if the addict in your life indulges in online behaviors, ranging from porn to sex chat rooms and anything in between. Jennifer Schneider and Robert Weiss' Cybersex Exposed: Simple Fantasy or Obsession is another good choice if your partner indulges in sexually compulsive behaviors online.

Your first instinct may be to confront your partner, whether angrily or kindly. Step back for a moment and realize your attempts to talk right now, however good your intentions may be, might be interpreted as an attack. Your partner may not even realize their addiction yet, and your confrontation may be confusing and difficult to respond to. You will have time to talk later, but right now it is best to concentrate on understanding where you should go from here.

You may want to start gathering resources for when you decide to talk to your partner or when he or she realizes there is a real problem. Start by going to your county's mental health agency and finding out their resources for sex addicts. Find Twelve-Step programs and support groups in the area as well as search for online meetings, phone meetings and other resources. Keep this information, as you may need it later when your partner decides to get help. Don't push it on him or her, but offer it up if the search for help looks confusing and overwhelming.

If you feel that you need it, it may be a good idea to seek help for yourself in the form of a therapist or a support group. You don't have to do this alone. And you do not have to wait for your partner to get help before seeking therapy or treatment for yourself to deal with your own feelings.

Is Meditation Helpful During Recovery From Sex Addiction?

Many individuals who have successfully maintained long-term sobriety from sex addiction acknowledge their recovery is helped by the practice of daily meditation. If you would like to add this practice to your program of recovery from sex addiction, the information in this article will give you some basics to get started.

There are many different forms of meditation and, as with prayer, you are free to choose a practice that you are most comfortable with. You may find using a meditative practice from an established tradition suits your personal style, or you may prefer to create a method of your own to help you in your recovery from sex addiction.

Meditation is an opportunity to set aside the hectic activity and demands of daily life. It is a chance to turn your thoughts from the work and difficulty you may experience on your journey in recovery from sex addiction and to enjoy a period of calmness. While you may not feel any different during the time you set aside to meditate, you will find after some time, that the effects of this practice are more apparent in your day to day life. You might find you are able to respond to sex addiction triggers or difficult situations with a new level of calmness. You may find that you begin to think clearer and come to value yourself and your abilities in a new way.

If you choose to apply this effective practice to your recovery from sex addiction program, you'll probably have quite a few questions in the beginning. You might find it helpful to discuss meditation with other people that are sober from sex addiction and find out what has helped them maintain their sobriety. While meditation may be uncomfortable in the beginning, stick with it.

Meditation can take place anywhere. You may want to dedicate a particular room or seat in your house to the practice, or perhaps you would be more comfortable outside by a river or in a field. The classic meditation posture is to sit with legs folded and hands on the lap or knees, but whatever makes you the most comfortable is completely acceptable. You may find it helpful to keep your eyes open, leaving all of your senses open, or you may close your eyes, find what's best for you.

The goal of meditation is not to fall asleep but to be in a state of relaxed alertness. For most practices, you will want to keep your eyes open but unfocused on anything in particular. Many people in recovery from sex addiction find it most helpful to set aside a specific time each day to meditate.
To get you started, here are a few basic types of meditation practices. Choose which one of these works best for you and start slowly. Remember, any effort you make toward meditation will support your recovery from sex addiction.

Guided Meditation

Guided meditation is a technique that helps you to focus on and direct your imagination toward a conscious goal. While there are CDs and tapes available to assist with guided meditation, it is also possible to do yourself. Take time to imagine yourself free of sex addiction and living in healthy sexuality. Take the time and make a special place for your meditation practice and let others know you'll be meditating for a period of time and please not interrupt you.

Focus On Your Breath

This form of meditation is the most widely known. Exhale strongly a few times to start and then, once you begin, focus on your breathing alone. If your mind drifts, especially to thoughts of sex addiction, gently bring it back to the sensation of breathing in and of breathing out. It helps to just start by focusing on your in breath, breath in slowly and feel the oxygen filling up your lungs, counting as you inhale and then holding the breath for a second or two and then exhaling slowly with the goal of your exhale, twice as long as your inhale. So if you inhale for 6 seconds, you'd want to exhale for 12 seconds and repeat this a few times until you decide on how many times you want to practice.
 
Observe an Object

Allow your mind to rest on a particular object. This might be an image of your Higher Power or any other object that has meaning for you, and is not related to you sex addiction. It could simply be a spot on the wall, a tree, rock or any object to keep your attention fixed and not wandering.

Recite a Mantra

For this practice, choose a mantra that holds meaning for you within your understanding of God. You might wish to recite the rosary. Perhaps you'd prefer to recite the Serenity Prayer, a common prayer for those in recovery from sex addiction. You can simply ask your Higher Power for calmness, peace, serenity, or one I like to use from John Gray, "God, Higher Power, my heart is open to you, please come sit in my heart" Speak quietly and pay complete attention to the words you are saying and the breaths you are using.

Adding the practice of meditation into your daily life will help to keep you balanced throughout all of the ups and downs that life brings, both inside of your recovery from sex addiction and without. Begin with a few minutes a day and see if you can work your way up to a 20 minute period of meditation. You may soon begin to look forward to, and long for, this period of quiet and clarity away from your recovery from sex addiction.

Shape Your Life

Social Community

We all need a Social Community. As much as we would like to admit that we are strong and could get along fine without a social community that simply isn't so. Having a forum to speak your ideas and thoughts is vital to your health. We know that isolation often leads to depression. Depression often leads to physical illness and can lead to self destructive behavior, including suicide.

Depression: n. Psychol. An emotional state of mind characterized by feelings of gloom and inadequacy, leading to withdrawal. Depression is a mental state of excessive sadness characterized by persistently low mood, loss of pleasure and interest.

Social communities, be it friends, families or traditional support groups, enhance our lives. For those who feel the need to communicate about a specific problem, support groups can be a means of healing. Often those who are going through similar problems feel great strength in numbers. The reason being is that it helps to know that you are not the only one suffering. It is also a place where you can get first hand knowledge about your problem or issue.

 Support groups also give you an opportunity to give back. Find and embrace a support group. They are everywhere and they are for everything from AIDS to cancer to divorce or simple self improvement. Having a community who can identify with your illness and pain will give you that sense that you are not alone. It also affords you the opportunity to gain experience from the other members in the group (such as surgery/surgeons, medicine and health professional). Support groups are great for giving and receiving information and support.

"It is in giving that we receive".

As we give of our self, we gain power over our own life (or situation). This is because we lose focus on our own problem and concentrate on someone else's. Something miraculous happens when we give of ourselves. If you want to feel better, try giving more. This is one of the most universal truths there is. Your perception and attitude seem to shape your life.

Love Yourself

Loving your self starts with a healthy thought pattern. Knowing who you are and what you will allow in your life says a lot about self love. Studies suggest that eighty percent of what we are today is a result of what we learned between the ages of 8-12. Most of what we want to change can be traced back to our self image. At birth we have no self image.

 As we grow we respond to our environment. We learn what feels good and bad, our senses start to form. Our minds begin to take in the words we hear over and over again. Repetition is vital at this age. What are the words we are hearing? Are they directed at us or others? Are we learning to be honest and whole or are we learning to build a defense mechanism? This is where your self image is created.

As we grow older we take on certain personality traits. We just do not decide to be one way or another. We learn them. We are a product of our environment and our genetics. We can not do anything about our genes, but we can do something about what we picked up along the way. What we decided to own as our own. What to believe and how to act. This is so important to understand. You need to realize that what you are today and how you think today is really what you were taught as a child. So, what does that exactly have to do with change? First, you need only to ask yourself why you want change. You want change because how you feel does not feel right. It does not feel right because you probably are working with a thought pattern that is not your own. And if that is not your thought pattern, then questions of who you are will soon follow.

Your self image and self worth are really all you have. If you do not believe in yourself, then all that surrounds you and all that you have are only possessions that define you. Most of what we want to change can be traced back to our self image. You are not your possessions. You are your thoughts.

Your thoughts make you. Knowing how you want to live and what you want to have is your process, not your person. Start today and ask yourself questions like, "what will really make me happy," and, "who am I". Often when I teach a course and I ask the students who they are. I hear things like I am, and then they say their job. I point out that they are not their job. That is what they do. Who you are is your essence. And it will be totally different for every person in that room. And it should be. You are your thoughts. So when you want to create change, be sure you know what you want. The old saying, be careful of what you ask for, is so true. Material possessions are nice, but unless you are happy with yourself, then they will only bring short term happiness.

First Responders, Secondary Trauma and Suicide

I have spent my adult life as a responder, a fixer. People call us because they are sick, hurt, bored and sometimes even in real trouble. I have received a great deal of training and education learning how to help people. In all of that training no one ever taught me anything about how to help myself or take care of myself.

It turns out that the career field I chose - firefighter, paramedic, rescuer can have a significant impact. Not just a physical impact, although I have had my share of that. I am speaking about emotional and psychological impact.

First Responder suicides are on the rise. I am going to a funeral today for a brother firefighter that took his life. To have an understanding of this subject we have to understand some terminology:

• Secondary Trauma (ST) is defined as "the stress resulting from helping or wanting to help a traumatized or suffering person". That definition is OK. It is not enough of an explanation. Secondary trauma is what you suffer by being a part of someone else's trauma. A person can only take so much of that suffering (theirs and yours) and it begins to take a toll. Especially if you are not aware of the impact ST has and you are not prepared with tools to cope.

• Vicarious Trauma (VT) is defined as "bearing witness to another's trauma". Very similar to secondary trauma. Many people use these terms interchangeably. In My Opinion secondary trauma is more applicable when you are participating in an event but you are not a victim. i.e. a paramedic caring for a dying child. Vicarious trauma would apply more to someone that was aware of or present for the trauma. This is my definition and not from the Diagnostic & Statistics Manual of Mental Disorders (DSM).

• Post Traumatic Stress Disorder (PTSD) is defined as:

Posttraumatic Stress Disorder (PTSD) will be included in a new chapter in DSM-5 on Trauma- and Stress­or-Related Disorders. This move from DSM-IV, which addressed PTSD as an anxiety disorder, is among several changes approved for this condition that is increasingly at the center of public as well as profes­sional discussion.

The diagnostic criteria for the manual's next edition identify the trigger to PTSD as exposure to actual or threatened death, serious injury or sexual violation. The exposure must result from one or more of the following scenarios, in which the individual:

• Directly experiences the traumatic event
• Witnesses the traumatic event in person
• Learns that the traumatic event occurred to a close family member or close friend (with the actual or threatened death being either violent or accidental)
• Experiences first-hand repeated or extreme exposure to the details of the traumatic event (not through media, pictures, television or movies unless work-related)
The disturbance, regardless of its trigger, causes clinically significant distress or impairment in the indi­vidual's social interactions, capacity to work or other important areas of functioning. It is not the physi­ological result of another medical condition, medication, drugs or alcohol.

As you just read the definition does not require that you are a victim of a significant or a horrific event. Just being a witness can have serious consequences. As a First Responder you are more than a witness. We become active participants. Even when there is a good outcome your personal stability cab be seriously impacted. Believe me. I know.

How can you tell if you are suffering from Secondary Trauma? Here are some things that you should be aware of:

· Sleep disturbance (I spent the better part of six years not sleeping)
· Drug and/or alcohol use and abuse

o You don't have to be a heroin addict prescription drugs work just fine

o Drinking is just something we did (and still do) to deal with bad calls, loss of friends etc.

· Relationship troubles
· Isolation

o When you don't want to do anything or be with anyone

· Anger
· Intrusive thoughts
· Chronic fatigue
· Sadness
· Poor concentration
· Second guessing
· Detachment
· Emotional exhaustion
· Fearfulness
· Shame
· Physical illness
· Absenteeism

For a First Responder Secondary Trauma is inevitable. We need to spread the word and increase awareness. Even though secondary trauma is inevitable it need not be fatal. Indeed it is possible to live with secondary trauma. It is absolutely critical that we learn to live with our trauma.

Anxiety Disorder Treatment in Your Workplace: 10 Ways to Reduce Stress

Anxiety disorder treatment is something that can be put into action basically anytime and anywhere. Use these 10 ways to reduce stress at the workplace for healthier stress management and an easier time at work and throughout the day.

Anxiety Disorder Treatment

Some of the methods for anxiety disorder treatment are quite simple to enact and may be practiced in various settings outside of therapy sessions and other therapy environments. There are several methods for relaxation and stress management that can be incorporated as daily habits or lifestyle activities that can assist with anxiety such as breathing techniques and meditation.

1: Take time out to breathe.

Practice breathing exercises throughout the day or even meditate for a few minutes as an easy and relaxing anxiety disorder treatment.

2: Listen to relaxing music.

If you listen to music at work, listen to relaxing music. The music should be calming and soothing such as classical styles, lounge world music, slow jazz, or soothing sounds of nature. For example, individuals with road rage could listen to relaxing music in traffic rather than heavier styles such as techno or rock and roll to avoid getting extra nervous or anxious in the vehicle.

3: Slow down on the caffeine.

Avoid caffeine altogether if you can manage as an anxiety disorder treatment. If not, go easy on the caffeine because caffeine increases anxiety levels. For heavy coffee drinkers, it may be a good idea to first start with decreasing your intake, such as drinking coffee first thing in the morning and then substituting the subsequent cups with green tea.

4: Wake up early... 

Starting the day with time to relax and get ready at your own pace is priceless. Enjoy arriving to work on time and not having to rush or worry about being late.

5:... but be sure to get enough sleep.

You don't necessarily have to get eight hours, but go to bed early enough to ensure a good night's sleep.

6: Eat a proper breakfast and lunch.

An empty stomach or a stomach filled with empty calories or too much sugar is primed for stress.

7: Be prepared.

One surefire way to get the anxiety going is to show up to work unprepared for meetings or presentations. With advance planning and preparation, you can reduce the stress surrounding a major event.

8: Get organized.

Organize your to-do lists, responsibilities, commitments and personal life in some easy to understand, easy to manage and easy to access way. Anxiety disorder treatment shows that when everything is lined up neatly in your life, you can better manage the work required of you on the job.

9: Learn how to say no.

Don't take on more commitments than you can handle.

10: Take mini-breaks throughout the day.

Feeling overwhelmed? Step away from your desk and go for a five-minute walk. Try to stand up and stretch every hour, and take regular breaks from screen time.

Define Successful Panic Attack Treatment

What do you think is the difference between a person who is completely cured of his anxiety and panic attacks and the one who isn't?
The answer is really very simple.

Get this: The person who is cured is the one who isn't afraid of another panic attack happening again. He is not afraid of fear anymore. It won't bother him anymore. That's it.

Crush the urban legend that panic attacks can't be cured. Quite the opposite is true.

First off, we have to understand the basic truth that panic attacks can't hurt us. It is only our physical reaction to the unused adrenaline surging in our body. When we know something can't hurt us in the first place, we will become calmer and relaxed. Here are other natural ways to squash this annoying pesky fly of anxiety we called panic attacks:

1.Generations before us had been using herbs to cure whatever ails our forefathers-physical or mental. The soothing scent of lavender while drinking an afternoon cup of chamomile tea can calm shattered nerves and helps quiet your restless mind. Don't forget lemon balm and passion flower that come in tea, tinctures and essences form. When you know how to relax your body and mind using these herbal remedies you are ready to tackle the daily grind.

2. Anger, frustrations, sadness, loneliness and boredom can all feel like a vague sense of anxiety. Learn to identify your feelings, what causes them and find ways to address them. The first step to the healing process and curing your panic attack is understanding what you feel and accepting it.
3. Cultivate a positive mindset. Count your blessings. Look at the glass half-full rather than half empty. Help I'm running out of clichés here. Kidding aside, the things that keep you up all night and the thoughts that's constantly bothering you, might not be the monster you first thought it was. Learn to be grateful for all the wonderful things you take for granted. Every morning when you wake up say "thank you" that you are still here to greet the day.

4. Eliminate unnecessary stress: If you noticed the news on war, crimes and catastrophes raise your stress and anxiety levels, then by all means turn off the boob tube especially at night before going to bed. Learn to say "no" to low priority commitments without feeling guilty. Get less exposure from toxic people. Have spare key. Have a go-to meal ready if ever the canteen is closed. Keep your babysitter's number in your speed dial. Replenish your emergency fund. Think and plan in advance.

5. Look at the hourglass- the sand passes slowly through the narrow part on increments - to get to the other side of the glass (the bottom part). That's the only way it should go. Or else you will blow and crack the glass if you try to force it to go through the narrow glass faster. It is much like our life. We have to take it one day at a time. Each day is our chance to correct our mistakes. Each day is an opportunity to learn and practice things that will lead us to our goals and dreams. And that includes our journey to recovery of our panic attacks and anxiety.

6. There are studies conducted which proved, that panic attack sufferers are nutritionally deficient. Most people who have panic attack condition are lacking in potassium, iron, calcium, magnesium and sodium. So in order to learn how to stop a panic attack without medications, you have to religiously take your multivitamins, load up on B vitamins (B1,B6,B12) and omega 3 fatty acids( which you can derived from fish oil or flax oil). Get your micronutrients by eating bananas, oranges, almonds etc.

7. Get physically active. Indulge in a sport of your choice. An inexpensive way to alleviate low serotonin levels in your brain( condition most often found in people suffering from depression) is to sweat out, increase your heart rate and strengthen your muscles by exercising regularly. Get that "happy hormones" going by running, power hiking, dancing, gardening etc.

7 Ways To Lighten Panic Attack Overload And Start Making Progress

There are more than 10 million bricks in the Empire State Building.

If you want to take down the Empire State Building, you have to get the bricks out, one at a time. It may take you a long time but that is a sure way to go about it.

It is much like eliminating your anxiety and panic attack problems. You need to be able to understand that breaking it down to manageable chunks (by learning how to change you behavior, changing your thinking patterns and a host of other natural techniques) will break down your entire " Empire State building" of anxiety and panic disorder sooner, if not later.

Isn't that a comforting thought? You bet it is.

You don't have to plough through it one time, big time.

But by... bits and pieces.

Here are chunks of natural cures and techniques to beat your anxiety and panic attacks:
1. Rose oil helps in reducing aches and inflammation. It stops pain caused by wounds and arthritis. To top it all off, Rose oil can eliminate stress and anxiety by inducing intense calmness and serenity. It improves mental clarity, enhances alertness and therefore boosts your self-esteem level. You can use rose oil as is, for massage or you can add it in a warm bathtub full of water and soak your body for an hour or so.

2. Act like a robot. Flick the switch off then the robot's power goes down. When you feel a panic attack coming on, switch off your power by relaxing every muscle of your body, slouch, drop your head on your chin, change your breathing pattern to slow tempo (think Darth Vader) and clear your mind. Make everything happen in an instant, all at the same time. Rather odd technique. Effective nonetheless.

3. This is one distraction technique particularly useful when you have a full-blown panic attack. Get a lighter and flick it. Stare at the flame. Focus on its kaleidoscopic color. Concentrate on its gentle motion. Erase the thoughts on your mind and just focus on the gentleness of the flames' motion. You can do the same if you use a matchstick.

4. Acupressure and Acupuncture. Both these ancient Chinese healing techniques have their own place in the sun. Try them. Discover that these work in staving off your stress level and reducing your anxiety and panic attacks.

5. Blink you eyes and instantly clear your thoughts. Keep your mind clear from any thoughts as you blink your eyes. Repeat as often as necessary until you will be comfortable with the process and experience calmness. The blinker technique is applicable when your feel an onset of panic attacks. Practicing this technique makes the looming power of panic attacks seem puny and useless. It also cuts the fear process/negative loop immediately.

6. Visualization: In my opinion this method works as a preventive measure. Practice visualization daily and when you feel a panic attack coming on, it won't be as powerful as when you don't visualize daily. Think of it as daily work-out routine to prepare yourself for a marathon. Your level of energy, your immunity system and strength are all improve, if you exercise regularly.Thus you will be able to withstand and manage your stress well throughout the day.

My favorite visualization process is, for a few minutes everyday I will relax my body, close my eyes and breathe deeply. I visualize I am floating in a pool full of blue jello. Just relaxing and enjoying my day. Isn't that a relaxing thought? You can go on mini-vacations on demand, by allocating time for visualization each day. And you will find that you are better equip to deal with stress and anxiety in today's hustle and bustle world.

7. Identify and list down your stress causers. Is it a situation? A person? A Place? Rate them 1 to 10 (ten being the highest). Once you know exactly what causes you the most stress you either get rid of it, reduce your exposure to it or end your relationship with that person.

By rating the list of stressors you can immediately ignore the items with ratings 1,2 or 3. You can easily point out which needs your attention the most and solve it. Without your "stress list" and its corresponding ratings you will feel that there is a monkey always hanging on your back all the time.

Music for Mental Health

Yesterday Once More by the Carpenters means the world to Trevor. "For me, the song is a hymn of thanks for everything good that life has gifted me". Trevor had recently changed jobs and relocated when he started to get delusional. He was prescribed antipsychotics and on the day he took them started to hallucinate.

He took an overdose and ended up in hospital, where he was diagnosed with schizoaffective disorder and started on long term treatment. The Carpenter's version of the song, tinged with sadness acts as a coping mechanism for Trevor, reminding him that he has a lot in life to be grateful for. Several years on, Trevor says that he can now manage all his symptoms. For ages, music has touched fundamental aspects of human existence and has been an essential part of healing.

It is only in the past few decades that neuroscientific and clinical studies have started to shed light on the mechanisms of music as a means of therapy. Although a lot still remains to be unraveled, one thing is for certain, music for mental health isn't just a passing fad.

Mental health centers that use music as a clinical tool have consistently reported that music is especially helpful for low functioning clients. There are anecdotal reports from all over the globe that music can strengthen the ego, increase socialization, decrease psychotic symptoms and increase activity. The question of how music produces these benefits remains largely unanswered, but the good news is that the clues are gradually adding up. Studies have demonstrated that music when used in the two month phase following a stroke enhanced the recovery of verbal memory and focused attention, and also prevented depressed and confused mood. Investigators report that music aids in increasing the capacity to form neural connections within an interconnected network of brain regions in brain damaged individuals.

 This translates to faster and lasting recovery. The arousal and mood hypothesis suggests that music induces positive mood and heightened arousal which can lead to improved performance on cognitive tasks. Perhaps the most widely held theory is that listening to music releases the neurotransmitter dopamine. This release directly augments alertness, speed of information processing, attention and memory in healthy humans as well as in patients with mental health conditions.

The conclusion, music is good for you. Whether you've had a hard day at work and are looking for a performance enhancer or feel low and require a mood boost, there's music to suit your needs. Not only is music a powerful tool of expression, it is a means to explore and heighten personal well being and development. Make music a big part of your life and chances are, you'll reap rich dividends!

How To Choose The Best Psychologist For You

Have you recently felt stressed out, tired, and run down? Have you worked hard to overcome problems, only to notice they feel insurmountable and that they never seem to get better? Today's working world can be stressful and overwhelming, and coupled with other common issues--such as children, family, and debt--it's not unusual to feel as though the stress just won't go away.

While many are quick to head to the doctor to address physical issues, too few know that high levels of stress can lead to physical ailments. And even fewer take steps to routinely check their mental health or even take care of issues that have been nagging them. Your mind is a powerful instrument, but it too can get run down, similar to overworking a muscle. This is why more and more Canadians today are researching how to find the right psychologist for them, so they can be proactive about their mental health, allowing them to be active, happy, and filled with life throughout their years.

First, one must ask what a psychologist is. Not to be confused with psychiatrist, a psychologist provides counseling and therapy but cannot usually prescribe a type of medicine. A psychiatrist often has a degree in medicine, but a psychologist will have a doctorate in counseling and therapy, and often must pass regulations on top of this. They work to help people understand their thoughts, feelings and emotions, and often help people work through them to either change them or modify their outlook. As all counseling and psychotherapy is a joint effort between patient and psychologist, any good psychologist works hard to create a comfortable, supportive setting and relationship between themselves and the patient.

Thus, when searching for the right psychologist for you, the key thing to look for is your level of comfort. This often involves speaking with the psychologist, sometimes numerous times, to learn whether or not you feel this is someone that you can trust with details of your life. Once you have discovered and researched the psychologist's experience, credentials, and licensing and found that to be satisfactory, establishing this level of trust is the next and likely biggest step in your road to improving your mental health.

Asking specific questions of the psychologist will help you on this journey. Consider questions such as: I'm having so-and-so issue, what experience do you have in dealing with this? What sort of treatments, techniques, and practices have you used in the past? How long have you been practicing, and where does most of your experience stem from? How flexible are your hours? Are you easy to reach in case of an emergency?

The answers to these questions can help you decide if this psychologist is right for you. Once you have decided that this therapist is someone you are comfortable with, it becomes a question of what sort of issue you are trying to fix. Being open with your psychologist, and indicating if your feelings are of depression, hopelessness, anger or many others will help that psychologist in creating a therapy plan for you.

Most patients report feeling better in eight or so sessions, and many more report significant changes within a few months. In the end, if this psychologist isn't working for you, it's best to be open to tell them as well. In the end, finding the right psychologist is one of the most important things you can do for your mental health.

Positive Ways to Release Your Anger

Anger is a natural human emotion. When you deny that you are angry, you prevent yourself from releasing your true emotions. You may have trouble releasing anger because you were taught, as a child, that it is inappropriate to express your emotions in public or you may feel that expressing your anger makes you appear weak in front of others.

Regardless of the reason, stifling your anger can cause a variety of psychological and physical health problems. It is important to acknowledge that you are angry and respond to that anger in a positive way. There a variety of ways that you can release anger in a healthy way.

The following suggestions can aid in releasing anger: 

Admit that you are angry

The first thing that you want to do when releasing anger is to openly admit that you are indeed angry. Trying to pretend that you are not upset or angry will only make the situation worse. Although you think you have successfully stifled your anger, it will eventually come out in another way.
For instance, if you find out that your best friend betrayed you, you may pretend that you are not angry and have forgiven her, but in reality you may become more critical of her then you used to be or you may not hang out with her as frequently as before.

If you have been harboring resentment for a long time, you may have trouble releasing it. It may take time for you to identify your triggers and understand why you are angry, but with practice you will be able to process your anger and release it when you feel it approaching.

Identify your triggers

Recognizing your triggers can aid in releasing anger. In order to free yourself from the anger you feel, you must identify what is causing it. It is important to note that the exact cause of your anger may be multi-layered or ambiguous. You may be so accustomed to suppressing your anger, that it may take you some time to accurately recognize the signs.

For instance, the true cause of your anger could stem from a disagreement you had with your wife that morning - not the debate you had with a co-worker during a team meeting. You may think that the debate with your co-worker sparked your anger because it was the last thing that occurred, but in reality it was the argument with you wife that sparked your anger. If you cannot correctly identify your triggers you will not be able to free yourself from your angry feelings.

Write down your feelings in a journal

An effective way to get to the root of your anger is to write down why you are angry in a journal. Writing down what precipitated your anger and how you responded to it can actually aid in releasing anger. Write in your journal every time you become angry and continue to write in it until you feel better.

"Let it go"

"Letting it go" plays a significant role in releasing anger. Holding on to pent-up anger will only increase your stress and intensify your frustration until you to explode with rage. In order to successfully get past the situation that ignited the anger, you will have to "let it go." Do not hold on to the anger and hurt, rather forgive and move on with your life.

Share your feelings with a friend or family member

Sharing your feelings with friends and family can actually help you release anger. Those closest to you can offer valuable suggestions and advice. In addition, friends and family can help you think of solutions to your problems and offer support so that you do not have to cover up how you really feel.
Scream

Screaming can actually aid in releasing anger. Screaming provides you with an opportunity to release your anger. A good scream can reduce your stress, relax your muscles and release your tension. Take a plastic bat and hit a large pillow until you feel your anger dissipate. Make sure you scream as loudly as you can while you beat the pillow. After a while you will calmer and more relaxed.

Anger management counseling sessions helps you understand the anger management cycle. Where your anger has come from and what you can do about it! Learn new coping strategies.

Music for Mental Health

Yesterday Once More by the Carpenters means the world to Trevor. "For me, the song is a hymn of thanks for everything good that life has gifted me". Trevor had recently changed jobs and relocated when he started to get delusional. He was prescribed antipsychotics and on the day he took them started to hallucinate.

 He took an overdose and ended up in hospital, where he was diagnosed with schizoaffective disorder and started on long term treatment. The Carpenter's version of the song, tinged with sadness acts as a coping mechanism for Trevor, reminding him that he has a lot in life to be grateful for. Several years on, Trevor says that he can now manage all his symptoms. For ages, music has touched fundamental aspects of human existence and has been an essential part of healing.

 It is only in the past few decades that neuroscientific and clinical studies have started to shed light on the mechanisms of music as a means of therapy. Although a lot still remains to be unraveled, one thing is for certain, music for mental health isn't just a passing fad.

Mental health centers that use music as a clinical tool have consistently reported that music is especially helpful for low functioning clients. There are anecdotal reports from all over the globe that music can strengthen the ego, increase socialization, decrease psychotic symptoms and increase activity. The question of how music produces these benefits remains largely unanswered, but the good news is that the clues are gradually adding up. Studies have demonstrated that music when used in the two month phase following a stroke enhanced the recovery of verbal memory and focused attention, and also prevented depressed and confused mood.

 Investigators report that music aids in increasing the capacity to form neural connections within an interconnected network of brain regions in brain damaged individuals. This translates to faster and lasting recovery. The arousal and mood hypothesis suggests that music induces positive mood and heightened arousal which can lead to improved performance on cognitive tasks. Perhaps the most widely held theory is that listening to music releases the neurotransmitter dopamine. This release directly augments alertness, speed of information processing, attention and memory in healthy humans as well as in patients with mental health conditions.

The conclusion, music is good for you. Whether you've had a hard day at work and are looking for a performance enhancer or feel low and require a mood boost, there's music to suit your needs. Not only is music a powerful tool of expression, it is a means to explore and heighten personal well being and development. Make music a big part of your life and chances are, you'll reap rich dividends!

What Is Social Anxiety And How Can You Cure It?

Do you feel extremely nervous when you are in a social situation? Do you find yourself avoiding hanging out with friends, not going to social functions, or struggling to do every day things, such as grocery shopping? If you are, you may be dealing with social anxiety. Social anxiety is when a person feels nervous, anxious, or afraid of social situations. It can be a huge inconvenience in your life if you don't know how to handle it.

With social anxiety, a person may feel like they will end up embarrassed when they go out in public. They worry about people looking and judging them for things that they may do wrong. If a person has enough anxiety about a social situation, they could end up having a panic attack. With social anxiety, most people fear certain public places, public speaking, and eating while in a restaurant, or using public bathrooms. People who deal with social anxiety will often also have "anticipatory" anxiety. This means that a person will worry about the situation well before it happens, such as weeks before the event. As the person continues to worry, they will gain fear of the event and will often try to avoid the situation altogether.

If you're dealing with the menace of anxiety, don't feel like you are alone. In the United States, social anxiety disorder is very common. It's actually the most common disorder dealing with anxiety. Social anxiety is often treated with cognitive-behavior therapy. This type of therapy is used to train your thoughts to go in a better direction, rather than constantly worrying about the situation. During this therapy, a person will often need to go into anxiety causing situations so that they will become desensitized.

If the therapy option doesn't appeal to you, most doctors also will offer medications that will help you to deal with your anxiety. Antidepressants, tranquilizers, and beta-blockers are frequently given to help you to deal with the physical effects that the problem may have. This includes keeping your heart rate at a normal rate and helping you to stop shaking.

If you feel like you are struggling with social anxiety, you should consult your doctor. Your doctor will be able to help you figure out the best course of action to deal with the problem. If you don't consult a doctor, you may end up dealing with the challenge for a long time. Since this disorder can be quite crippling in terms of social events, you'll want to try to get it under control as soon as possible so that you'll be able to live your life in the way that you want.

As they always say, the fearless man always has the advantage. Put your life on the right track, get over this phobia and live your life the way you desired it.

Do not allow the challenge of anxiety deprive you of the best life you can live. Get the necessary helps now by visiting http://www.tipstoovercomeshyness.com/