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Dealing with Anxiety

Everybody suffers from anxiety now and again. It is both normal and necessary. It is necessary because it primes us to deal with demanding situations. But for some people, their anxiety becomes all-consuming. It interferes with, and impacts negatively upon, daily life. Sufferers may experience difficulty sleeping, display symptoms of panic attacks and find it difficult to focus. Fortunately it is possible to adopt strategies which stop anxiety before it becomes disabling. Sometimes, in order to regain control over their lives, people must force themselves to think realistically. It is a case of ‘get real’. It can be helpful to look at problems by identifying those things you have control over.

Take any practical measures you can to ameliorate difficult circumstances, but then move on. It is important to accept also, those things that you have no control over. No matter how much you worry, it will not change the situation. It is helpful to view negative situations in a positive light. It is often possible to retrieve good things from even the worst events. People often learn valuable lessons when things go wrong. They often gain useful insights into themselves, those around them and about life in general. Look at bad situations as an opportunity to learn. It is important not to view problems as part of a series of events.

Some people join the dots between problems by superstitiously viewing them as a pattern relating to their personal fortune or destiny. Or they may decide they are having a ‘bad hair day’ and therefore everything is bound to go wrong. It is vital to isolate unpleasant incidents and draw a line beneath them. Forget about it and turn your attention to the next thing that needs to be done. Learning relaxation techniques can be very useful for anxious people. Shortness of breath, chest and stomach pains can all be physical symptoms of anxiety.

Learning proper breathing techniques or enrolling in a yoga class can all help to beat stress and anxiety. Massages and other spa treatments can help those of an anxious disposition to relax and let go of their tension. Poor self esteem is often associated with feelings of anxiety. The anxious person often finds it difficult to say no, because they are worried about what people think of them. They end up taking on too much, and inevitably feel stressed. It is important to learn to put aside time for yourself, to do the things you enjoy and to take care of yourself. If you feel anxious then exercise and good diet can help to alleviate the condition. Some people develop what is known as generalized anxiety disorder or GAD.

This is a real illness and sufferers should seek professional medical guidance. Doctors may prescribe medication, however, this is often just a short-term measure. In the long run cognitive therapy and counseling may be needed. Feelings of anxiety are unlikely to disappear overnight. Nevertheless, a little dogged persistence and a refusal to allow negative thoughts to occupy your mind will gradually erase anxiety. With the right frame of mind, life can change for the better.

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Dealing with Loneliness, Advice

We are in the middle of a loneliness crisis which is ruining our health and causing low self esteem. Many people do not even realize that they are lonely. The problem is often categorized as low self esteem, when actually it is the loneliness which is causing the low self esteem. There has been a serious decline in people that are involved in church groups, political groups and other community organizations. Most of us don’t even socialize with our neighbors anymore. We are all so busy in this hectic and fast paced world that we have created, that we don’t take time out to create new friendships. It has been proven that loneliness has a lot of serious health consequences. People are more healthy and recover from illness faster when they have a close circle of friends and family. They are also more self confident and have higher self esteem because of the support and encouragement that can only come from close relationships.

No matter how busy our lives are, it is essential that we take the time to make room for others. Even if you are married, you still need to have other friends. You can’t expect only one relationship to meet all of your emotional requirements. When married couples only have each other as friends, loneliness and low self esteem soon creep in. To find friends who will be compatible, try joining clubs or groups that focus on your interests.

Strengthening your ties with your family is also very important. The more people you let into your life, the better it is for your health, well being and self esteem. It’s not always easy to get out of our comfort zone and meet new people. Sometimes it comes down to building our self confidence and self esteem up so we do have the courage to get out and do something different. Your low self esteem and loneliness will never go away unless you try. Start today.

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Dealing with Mood Swings

Moods are the result of reactions in our internal chemistry. The brain is responsible for releasing many hormones and chemicals that cause the body to react in response to an external stimuli. We can’t avoid changes in situations so we can’t avoid mood swings. However, by being knowledgeable about what causes emotions or mood swings, we can overcome bad moods.

We can overcome bad moods by watching our diet. Moods are caused by the brain’s chemistry, which responds to foods. Caffeine is a quick pick-me-up but has the adverse side effect of causing you irritability. Skimpy meals or skipping meals also gives you black, bad moods. Eating balanced meals nourishes your brain and lessens the possibility of bad moods.

We can avoid bad moods with sufficient sleep. Resting at night renews our overworked body. Insufficient sleep causes crankiness as the fatigue disables your ability to cope with the daily demands of life. So sleep that bad mood away. Take a snooze whenever you feel down. Sleep gives you energy to deal with changes and stress, and it even gives you energy to deal with your own emotions. Your moods will not swing wildly because you feel you are in control.

Moods are affected by energy cycles. Our health, metabolism, food, and time of the day affect our energy cycle, which in turn gives us good or bad moods. People are more energetic earlier in the day. This is the time when you are in a good mood. You don’t wake up to a bad mood unless you have a splitting hangover. Sunlight also affects us by influencing our body temperatures. Higher temperatures denote higher energy levels, which give us good moods. Thus, we are generally happier in the morning. So you know why you tend to be cranky at night! It helps to eat a light carbohydrate snack to put your mood back into equilibrium.

We can overcome bad moods by coming into contact with nature. A concrete jungle is cold and depressing. Working long hours in a dreary office environment bores you and drags your mood down. Overcome this by glazing out the window into the scenery outside. Make maximum use of your lunch break to enjoy a change of atmosphere to refresh your mind and elevate your mood. This is the perk of eating out.

Dissolve your bad mood away by some psychoanalysis. Ask yourself what is causing you so much pain that it affects your moods. Work out solutions for your problems and you’ll definitely feel better. Bad moods can be just the negative way of seeing things. If we are pessimistic, then we bring our bad moods upon ourselves. If we choose to be optimistic and think positively for everything, then we are masters of our moods. It is as simple as thinking your bad mood away!

Cause: Bad moods may occur for no obvious reason, or be due to hormonal changes, pre-menstrual tension, blood sugar imbalances or stress.

Effect: You may feel angry, frustrated, tearful and sad, or swing from one emotion to the next. You may over-react to situations you normally cope well with.

Solutions: Communicate your feelings to family or friends.

Meditation will help to calm and energize you.

Eat regular meals with a low-glycaemic index (eg. wholegrains and protein) to keep blood sugar levels stable.

Remember a funny memory, or watch a video that makes you laugh.

Write a list of all your accomplishments and things you are proud of, as far back as you can remember.

Focus on an activity that you enjoy, such as cooking, drawing or playing a sport.

Make progress on your important goals; these might be your work, a college essay, applying for a new job, learning a new skill or a creative project.

Think of three good things that have happened to you in the last 24 hours, such as chatting to a friend on the phone, enjoying a meal or walking in the sunshine.

Do a kind act for someone else, or tend a pet or houseplant to help you feel good.

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Dealing with Panic Attacks

Panic attacks occur due to overwhelming anxiety and fear. Experiencing it, is the most uncomfortable situation in a person’s life. It gives a sense of dying. Difficulty comes in trying to break out of the attacks and removing yourself from the situation which can even make the attacks even more worse. Understanding what it is will bring great relief and will make one realize that it is quite common. Once a person gets to know what it is, he will definitely develop a curiosity to know how to manage a panic attack. There are many tips to manage a panic attack as given below. It can be as short as few seconds or it may last up to an hour. Regardless of how you get them, they are manageable and can be treated.

Managing panic attacks does not always go with taking medicines and consulting a doctor. There are other proper prevention methods which are available to manage such panic or anxiety attacks. The following points are some which could help you to manage these attacks.

  • Once you feel it coming breathe slowly in and out of a paper bag. A paper bag will help your oxygen levels to return to normal.
  • Avoid junk foods and drinks outside. Have regular meals to keep your blood sugar level stable.
  • Dont bottle up your emotions. Always find someone may be a family member or a friend and share your thoughts so that you feel relaxed.
  • Listen to some good music and do a pleasurable task allowing the panic to subside.
  • Once u sense an attack, close your eyes, breathe slowly and deeply and always keep in mind that you are safe.
  • Firmly tell yourself that the symptoms you feel are temporary and they are not harmful.
  • Avoiding exposure to unnecessary stress helps to managing these attacks.
  • Try to exercise on a daily basis to have a healthy physic which keeps you away from panic attacks.

Managing panic attacks is simple if we get to know the cause for it. It is always better to avoid the circumstances that cause the attack. Severe attacks can be managed by learning how to breathe properly. You can use a breathing technique that you are comfortable with, once you feel an attack.

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Dealing with Physical Pain

Causes: Pain can be caused by many different illnesses and injuries, and is often due to inflammation, muscle tension, nerve damage or fatigue. Acute pain is temporary, while chronic pain can last for months or years.

Effects: Unpleasant physical discomfort with real or potential tissue damage. Pain is distressing and can make you feel despondent, hopeless, depressed and isolated.

Solutions: Medication, such as analgesics or NSAIDS.

Exercise can help pain, increase mobility and improve strength.

Hydrotherapy or warm water therapy, including the use of a pool, hot tub or spa. This eases weight from joints and the heat relaxes muscle tension.

Rest.

Massage to relax muscles and improve circulation.

Surgery if appropriate.

Meditation and relaxation to help stress, anxiety, depression and sleeping problems.

Deep breathing.

Visualisation techniques.

Occupational therapy.

Heat (hot packs and heating pads).

Pain clinics.

Mutual support (groups or forums).

Get help dealing with physical pain

Embarrassment Help, Coping with Feeling Embarrassed

Causes of Embarrassment 

Loss of poise or self-control, feeling incompetent, receiving public praise or criticism, or having people intrude on your private life can all make you feel embarrassed. It may be something as simple as dropping your shopping on the bus. Other situations include making a mistake during a work presentation, having rumours spread about your love life, or saying something taboo at a social event.

Effects of Embarrassment

Blushing, sweating, feeling exposed, self-conscious and intensely uncomfortable. You may be unable to make eye contact with people and go out of your way to avoid them.

Solutions to Embarrassment 

Remember that everybody is human. Try to see the funny side of the embarrassing situation. Chat to friends about it, then put it out of your mind. Read the ‘embarrassing moments’ page in a magazine. Apologize if appropriate, and fix any damage you have caused.

Embarrassment Help in our messageboard

Fear of Intimacy Advice

Cause of fear of intimacy: Being hurt in the past, having an emotionally and socially isolated childhood, and an introverted personality can all cause people to fear intimacy.

Effect of fear of intimacy: If you fear social intimacy you will build an emotional wall around yourself, withhold personal information from friends and family, and be afraid to reveal your true self. Even your partner may not know you emotionally, intellectually or spiritually. You may withdraw from people, lie, or be overly talkative to hide your real feelings. This leads to anxiety.

Solutions to fear of intimacy: Practice expressing your true feelings to people instead of hiding them. Eventually this will become a habit and you will feel less tense and vulnerable. Don’t be afraid to tell people when you are angry or upset- they will most likely have picked up on it by your body language anyway. Sharing negative emotions with your friends or partner can be very beneficial. Talk about personal and everyday experiences in an open, honest manner until it becomes second nature. Let people get to know the real you.

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Feeling Bored, Cures for Boredom

Causes of Boredom: Lack of stimulation or interesting activities. Being trapped in a dull, repetitive job or life pattern. Being unable to get out and about due to illness, agoraphobia or other health problems.

Effects of Boredom: You may feel that there is no purpose to your life. Boredom may make you feel worried and depressed, or abuse drugs or alcohol. Sleeping too much, daydreaming excessively, over-eating and difficulty concentrating are other signs of boredom.

Solutions to Boredom: Inject interest into your life by starting new projects. Try getting involved with voluntary work, socializing with new people or learning a new craft or hobby. Step outside your comfort zone. Consider changing your job or doing a further education course. Take on challenges, eat healthily and try to exercise every day.

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Feeling Confused and Forgetful, Help

If you or someone you know is feeling confused and/or forgetful all of the time, speak to your doctor immediately.

Cause: Mental stress, lack of sleep, nutritional deficiencies, emotional shock, depression, head trauma, neurological disorders, mental illness, dehydration, lack of oxygen, poisoning, lowblood sugar or alcohol abuse.

Effect: You may be unable to think clearly or gather your thoughts together, feel disorientated, unsure of where you are or what you are doing, find it difficult to remember things and be unable to focus your attention.

Solutions: It’s important that you see your doctor to rule out serious medical conditions. Brain-training exercises like doing cross-words and memory games may help. Take a vitamin supplement and eat regular, nutritious meals. Cut out alcohol and avoid intoxicating substances such as cannabis.

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Feeling Envious

Cause of Envy

Low self esteem, dissatisfaction with life or a poor self-image.

Effects of Feeling Envious

Longing for something someone else has, for example a big house, more money, a better body, youth or a different job. This can lead to feelings of anger, sadness, bitterness andaggression.

Possible Solutions to Feelings of Envy

Write a list of all the things you are thankful for in your life until it outweighs those that you don’t have. Include the little things too and focus on your talents and the opportunities you have. Remember that other people are probably envious of many of these.

Make positive changes in your life and chase your dreams. Do things that make you feel happy and fulfilled, like changing career path, voluntary work, learning a new skill or travelling.

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