Here's How to Deal With Panic Attacks

A panic attack is a sudden feeling of intense anxiety, which may also be accompanied by a number of intense physical symptoms, including nausea, disorientation, shaking, an irregular heartbeat, dizziness, sweating, restlessness, tingling fingers, ringing in your ears, and shortness of breath.

These symptoms aren't typically dangerous but can be absolutely terrifying to experience, especially if you've never had a panic attack before. They can make you feel as though you're having a heart attack, and may last anywhere from a few minutes to half an hour.

What Causes a Panic Attack?

The symptoms described above tend to kick in when your body enters 'fight or flight' mode, as the result of a distressing physical or psychological stimulus. Your rate of breathing speeds up as your body tries to increase its oxygen intake. This causes a number of hormones to be released, such as adrenaline, making your muscles tense up and your heart beat faster.

How Should I Handle a Panic Attack?

Professor of Clinical Psychology and Applied Science at the University of Bath, Paul Salkovskis, says that it's very important not to allow your fear of panic attacks to take over. "Panic attacks always pass and the symptoms are not a sign of anything harmful happening," he says. "Tell yourself that the symptoms you're experiencing are caused by anxiety."

He points out that during a panic attack, one should avoid looking for distractions, but to ride out the attack instead. "Try to keep doing things. If possible, don't leave the situation until the anxiety has subsided. Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen."

Once the anxiety begins to subside, you should focus on your surroundings, and carry on with whatever you were doing before the attack began. "If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about," says Professor Salkovskis.

Try Breathing Exercises to Help Ease Symptoms

If a panic attack causes your breathing pattern to rapidly speed up, controlling your breath by means of breathing exercises is an effective way of easing some of the symptoms. Try this:

1. Breathe in through your nose, as gently, slowly, and deeply as possible.

2. Breathe out through your mouth, gently, slowly, and deeply.

3. While breathing in and out, you may find it useful to count from one to five for each inhalation or exhalation.

4. Close your eyes, and simply focus on your breathing.

After practicing this for a few minutes, you should begin to feel better. However, it's perfectly normal to feel a bit fatigued afterward.

How Can I Prevent Panic Attacks?

In order to try and prevent panic attacks from occurring, Professor Salkovskis says that "you need to try to work out what particular stress you might be under that could make your symptoms worse," but that "it's important not to restrict your movements and daily activities."

Here are some things that may help you to prevent panic attacks:
• Doing breathing exercises or practicing meditation on a daily basis.
• Eating regular meals to help stabilize your blood sugar levels.
• Exercising regularly to help you manage stress, boost your confidence, release tension, and boost your mood.
• Avoid smoking, alcohol, and caffeine, since these can aggravate your symptoms.
• Cognitive Behavioral Therapy (CBT) can get to the root of your problem and can alter the negative thought patterns that are fueling your attacks.
• Joining a panic support group can also be very helpful and reassuring.

Should I See a Doctor?

While frightening, panic attacks are typically relatively harmless. However, for more severe cases, it would be a good idea to get a professional opinion.

You should see your doctor if:
• You feel unwell after your breathing returns to normal.
• Your panic attack still hasn't subsided after 20 whole minutes of controlled breathing exercises.
• You still have an irregular or rapid heartbeat or chest pains after the attack subsides.
• Your panic attacks become a regular occurrence.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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7 Positive Thinking Rules That Can Improve Your Life

In times of crisis, there are always people who tell us that we should think positively. This is advice that sounds good and quite logical, but to think positive isn’t always easy or helpful, usually because we simply don’t know how to do so properly. This may seem a little puzzling - how can someone mess up thinking positively? However, after you finish reading this article you’ll understand that there are definitely a few mistakes that can be made, some of which you may have even made in the past...
 
1. Explore yourself
Every time we get upset or sink into depression because of something someone else has told us, we are actually projecting the negativity that lies in our thoughts about it. To change this situation and to adopt truly positive thinking, we must not ignore the little voice in our heads that makes us feel bad, but rather try to understand the reason for it. Just ask yourself why you’re upset and which side of your personality or lifestyle makes these actions or words difficult for you. Once you find the answer, you can tell yourself that now you know the reason for the negativity that surrounds your thoughts, and you can "fight" it with positive thoughts and actions that target the source of the problem.
 
2. Don’t resist negative thoughts
As you may already have understood from the previous section, positive thinking doesn’t always come at the expense of negative thinking, both of which can certainly coexist, however, the positive side should be given greater importance. One of the most important rules that help to do this, and which many do not follow, is that we shouldn’t suppress negative thinking altogether. Whenever there is anger, frustration, or sadness in our lives, we must accept these feelings and understand that they are created as a result of the reaction of our inner selves to the world. These feelings are there, but they do not define us. Just tell yourself in your head: "I'm angry/ frustrated/negative and these feelings are part of me, but they are not me." You are not sad or depressed, you feel sad or depressed - it is a small difference that may seem silly to some, but it has tremendous meaning and it makes it much easier to overcome negative thinking and adopt a better attitude.tips for positivity

3. Remember who you are and be realistic
Like a battery with a positive and negative side and like the eternal cycle of light and darkness in the world, we also have to have positive and negative sides. Positive thinking doesn’t ignore this fact, and therefore, in order to apply it effectively, we must accept ourselves as we are and not try to eliminate significant aspects of our personality. The father of psychoanalysis Sigmund Freud put it simply: “Out of your vulnerabilities will come your strength.” So, don’t let your positive thinking "run over" who you really are. If for example you want a job promotion, but you know that your professional knowledge is lacking, don’t tell yourself that you’ll definitely get it if you want enough and think positively. Instead, tell yourself that your chances of getting promoted will increase considerably if you spend an hour each day completing gaps in knowledge related to your work.
 
4. Forgive yourself
Positive thinking can’t make you happy if while having positive thoughts about the future you are still angry with yourself because of the past. The problem that many of you may be thinking right now is that forgiving yourself is good advice, but it can be as difficult to implement as positive thinking. To apply it, you can use the principles outlined in the first section of this article and click here to learn about 7 steps that will help you forgive yourself and move forward with your life.

5. Visualize the fulfillment of your positive thoughts
When we are stuck in a negative mood, our imagination always creates terrible scenarios that make us postpone decisions, act hesitantly and feel general misery. In addition, when your mind is filled with imaginary events related to rejection, degradation, disappointment, or sadness, it harms our quality of life and prevents us from moving forward in our lives. We don’t actively try to think about this possible negative future; these thoughts simply appear because of our imagination. To adopt positive thinking, we must harness its mighty power in the opposite direction, and imagine positive scenarios frequently. It is important to remember that just as in the case of imagining negative thoughts, not everything we think about will actually happen in real life, but thanks to this tool we won’t fall into the trap of negative thinking and feel, as a result, stuck in place.
 
6. Use positive reinforcement from yourself and the environment
How many times in the past have you received compliments from other people and treated them with disdain and disbelief? And how many times have you consciously reinforced your positive thinking and trained it just as athletes train their muscles in the gym? If your answers are a lot and a little, respectively, then it's no surprise that you have a hard time enjoying the benefits of positive thinking and harnessing it to improve your quality of life. These two things are closely related to our ability to apply positive thinking in a way that really makes us happier

7. Remember that the journey is more important than the destination
If you want positive thinking to become a real way of life for you, you must remind yourself that it’s not only a tool for achieving goals - it is a way of life. If, for example, you wanted to buy a new apartment, you thought only positive thoughts throughout the search but were still unable to find the right place - you still deserve a pat on the back. You don’t really control the supply of real estate in your area, what other people think, or anything else that isn’t directly related to your inner world. So, if you were really positive during your search and didn’t feel stress, fear or other negative emotions, you were able to implement positive thinking in the best way possible - positive thinking doesn’t really guarantee us success, love, or progress; it only improves our chances and makes our journey towards these goals more pleasant.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Proper Breathing Brings Better Health

As newborns, we enter the world by inhaling. In leaving, we exhale. (In fact, in many languages the word “exhale” is synonymous with “dying.”) Breathing is so central to life that it is no wonder humankind long ago noted its value not only to survival but to the functioning of the body and mind and began controlling it to improve well-being.

As early as the first millennium B.C., both the Tao religion of China and Hinduism placed importance on a “vital principle” that flows through the body, a kind of energy or internal breath, and viewed respiration as one of its manifestations. The Chinese call this energy qi, and Hindus call it prana (one of the key concepts of yoga).

A little later, in the West, the Greek term pneuma and the Hebrew term rûah referred both to the breath and to the divine presence. In Latin languages, spiritus is at the root of both “spirit” and “respiration.”

Recommendations for how to modulate breathing and influence health and mind appeared centuries ago as well. Pranayama (“breath retention”) yoga was the first doctrine to build a theory around respiratory control, holding that controlled breathing was a way to increase longevity.

In more modern times, German psychiatrist Johannes Heinrich Schultz developed “autogenic training” in the 1920s as a method of relaxation. The approach is based partly on slow and deep breathing and is probably still the best-known breathing technique for relaxation in the West today. The contemporary forms of mindfulness meditation also emphasize breathing-based exercises.

In fact, every relaxation, calming or meditation technique relies on breathing, which may be the lowest common denominator in all the approaches to calming the body and mind. Research into basic physiology and into the effects of applying breath-control methods lends credence to the value of monitoring and regulating our inhalations and exhalations.

Yoga and meditation have inspired many of the breathing exercises used today. The benefits of controlled respiration were first theoretically posited centuries ago by the practitioners of pranayama yoga.

Mind under the Influence

Even a rudimentary understanding of physiology helps to explain why controlled breathing can induce relaxation. Everyone knows that emotions affect the body. When you are happy, for instance, the corners of your mouth turn up automatically, and the edges of your eyes crinkle in a characteristic expression. Similarly, when you are feeling calm and safe, at rest, or engaged in a pleasant social exchange, your breathing slows and deepens. You are under the influence of the parasympathetic nervous system, which produces a relaxing effect. Conversely, when you are feeling frightened, in pain, or tense and uncomfortable, your breathing speeds up and becomes shallower. The sympathetic nervous system, which is responsible for the body’s various reactions to stress, is now activated. Less well known is that the effects also occur in the opposite direction: the state of the body affects emotions. Studies show that when your face smiles, your brain reacts in kind—you experience more pleasant emotions. Breathing, in particular, has a special power over the mind.

This power is evident in patients who have breathing difficulties. When these difficulties are sporadic and acute, they can trigger panic attacks; when they are chronic, they often induce a more muted anxiety. It is estimated that more than 60 percent of people with chronic obstructive pulmonary disease (COPD) have anxiety or depressive disorders. These disorders probably stem in part from concerns about the consequences of the disease (what could be more distressing than struggling to breathe?), but purely mechanical factors may contribute as well: the difficulty these patients experience often leads to faster breathing, which does not necessarily improve the quality of their oxygen supply but can aggravate their physical discomfort and anxiety.

Rapid breathing can contribute to and exacerbates panic attacks through a vicious circle: fear triggers faster breathing, which increases fear. In 2005 Georg Alpers, now at the University of Mannheim in Germany, and his colleagues observed significant and unconscious hyperventilation when people who had a driving phobia took their vehicles on the highway (where they might not be able to pull over if they become agitated).

Whether anxiety derives from breathing problems or other causes, it can be eased by a number of breathing techniques derived from traditional Eastern approaches (see “Six Techniques for Relieving Stress”). For example, “follow your breath,” an exercise that focuses attention on breathing, is one of the first steps in mindfulness meditation, whereas alternate nostril breathing comes from yoga. Combining reassuring thoughts with breathing is an approach incorporated into sophrology, a technique that emphasizes harmony of body and mind and that borrows exercises from many approaches, including yoga and mindfulness.

Overall, research shows that these techniques reduce anxiety, although the anxiety does not disappear completely. Breathing better is a tool, not a panacea. Some methods have been validated by clinical studies; others have not. But all of those I describe in this article apply principles that have been proved effective. They aim to slow, deepen or facilitate breathing, and they use breathing as a focal point or a metronome to distract attention from negative thoughts.


this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Train your mind to keep depression at bay

The quality of our thoughts determines the quality of our life! Positive and empowering thoughts, emotions, and feelings create energy in our body that makes us happy and joyous. Negative and disempowering thoughts, on the other hand, create inertia and force us to stay stuck! A simple change in perspective can make a world of difference.

You don’t need to force yourself to make deep inner changes. You can choose to change your thoughts, beliefs and perspective to something more useful that empowers you. Here’s how you can train your mind and give a positive direction to your life:


Accept responsibility for your life and regain control – There’s a comfort that comes from having an excuse for your challenges in life. Whether you blame your issues on poor parenting, a boss that hates you, a negative spouse, or the universe in general, it’s soothing to have an excuse. However, that excuse comes at a cost. By putting the blame and responsibility outside of yourself, you take away your power to change your situation.

Does this mean everything is your fault? Of course, not! But it is your responsibility. If you don’t fix it, who will? If you choose to see everything in your life as your responsibility and start making some changes, you will eventually enjoy the power that comes with responsibility.

Examine your current beliefs and choose those that empower you – Your beliefs are like your software. If your software is faulty, you aren’t operating efficiently. Examine each belief you have and determine if it is serving you or holding you back. Look at your behaviour for clues regarding your internal thought processes. What must you believe to be behaving the way you do? Now question the belief to see if it’s really true!

For example, if you believe that you are not loved, you are bound to become extremely sensitive around people. In this state, you are more likely to take everything that’s been said, very personally. To avoid hurting you, people will eventually distance them from you. This will further strengthen the belief that you are not loved. The cycle will then repeat itself and suck you into a downward emotional spiral as a result.

On the other hand, if you believe that you are loved by everyone, you will be a delight to hang around with, and as a result, attract tons of loving people into your life. This will enable you to stay in higher energy vibrations of peace, joy and love.

Break the cycle of negative thinking – Each time you find yourself having a negative thought, change it to something positive. A great way to do that is to acknowledge and appreciate what you already have. This is not to suggest that you should not aspire for more. Enjoy whatever amount of success you have achieved, instead of feeling sad about what you have not been able to achieve. 

There is nothing wrong in pushing yourself toward higher results, but failure to reach them should not destroy your pleasure of what you have created on the way. Turn each failure into a learning experience and use it to grow yourself.

Focus on what you want, not what you don't want – When we are thinking thoughts that are rooted in fear, self-doubt, worry, criticism, judgment, anger, frustration, and anxiety; we are not focused on what we want to create in our lives. When all we think about in our current situation, we get more of the same. Spend some time each day visualising the results you want to create in your life. This clarity will give you the power to propel forward in the desired direction.

Learn how to manage your moods. When you feel a mood swing beginning, take a moment to pause, breathe deeply and focus. Center your attention on something in the present, such as the sound of your breathing. By focusing your attention on something sensory you can take your mind away from negative thoughts and feelings. If you feel overpowered during a mood swing and tend to lose rationality, sit down afterward and really think about what happened. Journal all your thoughts, feelings and emotions of what you feel about the situation. Then examine the event that changed your mood in relation to your reaction, and come up with a positive way of responding to the same situation, if it were to repeat in the future.

Inner changes can be challenging, but they are under your control. As your inner world changes, your behaviour will change. As your behaviour changes, your outer world will change too. Try it!

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                      FOR CROCHET DESIGNS                                                                                                    

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Learn to Be Optimistic Around Negative People

Being optimistic helps in many ways, one of it is having better health, as people worry less. When you've less tension, then better blood circulation leading to better health. Being optimistic is quite easy, just like saying the glass is half full than saying half empty !

1. Choose to Be Optimistic

Life is all about choices. You can opt to spend the entire day reading or cleaning. You can make dinner yourself or choose to go out to eat. You can make that call you've been thinking about for a while or you can put it off for another day.
What's more, you can also choose to be positive or you can choose to simply carry on living as you are. Being optimistic in a negative world starts with the decision to be positive and to carry on that way for the rest of your life.

2. Avoid Energy-Draining Vampires

Some people call them 'toxic' while others call them 'whiners', but we can all recognize a pessimist when we see one, and can recognize their horrible ability to suck all of the positive energy out of a room. This is why it's important to establish healthy boundaries with such people, otherwise, they might end up sucking all of the life out of you.

3. Imagine a Positive Future

It might sound a little pathetic right now, but actually writing down your ideas of an optimistic future will make a huge difference when it comes to your overall outlook on life. You may also want to consider a serious challenge you have in life right now, and simply sit back and think about all of the possible positive outcomes.

4. Bestow Positivity on Others

Making others feel good about themselves can have lasting positive effects on your own life. Never forget to praise your family, friends, and colleagues for the good things which they are doing in their lives, even if they don't directly affect you. Of course, you should never forget to praise yourself either, even for what might seem like the most trivial of things.

5. Recognize Your Negative Thought Patterns

It’s fine to acknowledge that bad things in life might happen at any time. After all, ignoring reality isn’t the most helpful tactic either. Being excessively negative though can seriously sabotage your chances of finding happiness in this life.
When you begin to think in a negative manner, take a moment to work out just how realistic your thoughts really are. Reframing your awkwardly negative thoughts into more realistic patterns may be the key to helping you maintain an optimistic outlook.


THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

6. Practice Gratitude

Spending some time thinking about all of the things you have to be thankful for will often provide you with an instant optimism boost. You could even choose to keep a gratitude journal, where you can jot down anything which makes you smile. If nothing else, take a moment every once in a while to stop, smile and be thankful for the positive things in life.

Guided Sleep Meditations To Have Sound Sleep

Guided sleep meditation is a way to allow you to relax your body and to let go of worried thoughts before your drift off to sleep. Like other types of meditation, this kind involves shifting your focus from your mind to your bodily sensations. Practicing this type of meditation on a regular basis has been found to improve sleep quality. Keep reading to learn all about it.

According to the sleep experts, around 30% of adults have short-term problems with insomnia, while approximately 10% suffer from chronic insomnia. Furthermore, around 33% of adults claim that they get less than 7 hours of a sleep each night.


Better sleep quality can contribute to stress reduction as well as the development of a stronger immune system. However, getting restful sleep can be tricky if you are a victim of anxiety and stress. Many sleep issues start with your thought processes at night, and this is precisely where guided sleep meditation can be of use.

Basically, guided sleep meditation is simply meditating before going to sleep, typically while already in bed. While you can actually practice sleep meditation by yourself, guided practice usually consists of you listening to an audio recording that will improve your ability to fall asleep and stay asleep all night long.

The Benefits of Guided Sleep Meditation
Meditation helps you to be in the present moment and to move outside your head. When you lie down at night, previously suppressed thoughts suddenly start racing around in your mind. Without any external distractions, it can be difficult to control your thoughts which could end up leading to anxiety or depression.
Through guided sleep meditation, you end up ridding yourself of such thoughts, thereby activating your parasympathetic nervous system, which in turn allows you to reduce your heart rate and slow down your breathing rate. This can be so effective that you may find yourself drifting off to sleep in the middle of the meditation practice.

After practicing sleep meditation for a number of weeks, you should begin to notice daytime benefits of the practice too. This is because getting enough sleep at night is related to how you feel during the day.

How to Practice Guided Sleep Meditation
To practice guided sleep meditation, you will first need to get your hands on an audio recording, such as the ones provided by sleep experts.  Many others are also available on other sites.
Typical guided sleep meditations will redirect your focus away from your thoughts and towards your physical body. During such meditations, you will mentally scan the various regions of your body from top to bottom, becoming more aware of the different sensations such as tension, heaviness, tingling, temperature, and tightness. As you do this, you will be told to gently relax and release tension by breathing into that part of your body.

You will also be instructed to allow your troubled thoughts to move beyond you as if they are leaves floating down a river or clouds floating in the sky. As you do this, your body will begin to relax and soften and you will begin to breathe more deeply.

Guided sleep meditation may also incorporate other practices, such as breathing exercises, visualizing peaceful scenes, or even focusing on being grateful and showing loving kindness to yourself.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com