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Self Improvement Tips

March 16th, 2019
Self Improvement

The beginning of self-improvement begins by admitting you need to improve. Here are some great tips to help give you some ideas on what to try.

Identify what is keeping you from being successful. This is a difficult task for many people. In order to change the problems you are having, you must identify what they are. When you take each area and take action to improve it, the path to a better future is much smoother.

Always be ready to write down any ideas that you may have at any time or location. Try carrying paper with you wherever you go. Write down as much as you can, and then refer to it later when you have a creative burst of energy.

Follow your own principles as strictly as you can. Everyone has values and beliefs in which they hold dear. You will be able to feel proud of yourself if you do not make compromises and follow your values. This will also help you develop consistency.

If you want to enhance your approach to personal development, learn to be humble. You will want to learn all you can, once you realize that you have only scratched the surface of all there is to be known. Once you have fully accepted this realization, you’ll seek to better yourself by learning and understanding as much as you can about the vast world in which you live.

Base your development plan on your values and goals. Focusing on areas contrary to your values does not make sense. Try and improve areas that coincide with your values. This is the best way to make long-term changes.

One way to raise your self-esteem is to give other people compliments. Instead, show kindness and compassion for others and you will see how much better you will feel about yourself.

Instead of bragging about your achievements and awards, ask other people about what they have accomplished that they are most proud of. This will help you to find some of the amazing things that people can accomplish, and help you to respect them more.

If you are anxious about social interactions, try just going to a movie with a friend. This allows you to be in a social setting without the added pressure of talking to a lot of people. In addition, this can give you the opportunity to become comfortable in crowded rooms.

If you have had several consecutive failings, take a moment to analyze what you’re doing wrong. Find out how others have succeeded at the same thing. It is possible that you may be setting unrealistic expectations, missing an important element, or not devoting enough time or resources to your efforts.

Direct your personal development efforts toward the values that are important to you. If you direct your energy towards what is most important and stop focusing on the other negative aspects of your existence, you will lead a happier and more peaceful life.

Do not shop because you are bored. Instead of shopping, spending money and adding more charges to your credit card bill, keep busy with a hobby. Not only will you have fewer debts to deal with, but your house will be less cluttered with stuff that you do not really need.

To grow over the years, you have to have a great attitude. Having a bad attitude can lead you to in a bad direction. The best thing to do is to remain positive and realize that maintaining a positive attitude, can aid you in reaching your goals.

Your mental health can be directly influenced by the physical health of your body. Make sure you treat your body properly: follow a healthy diet and exercise regularly. Remember that a healthy body can lead to a healthy mind.

Make sure you are constantly seeking new ventures. New challenges open new possibilities for you. You may learn new things and learn new skills. It is completely likely that you can set a new standard from accomplishing something before others have. Try to find your own path, rather than just following in other people’s footsteps.

Always remember as you work on developing yourself that you deserve to be better and that it will benefit you more than anyone else. Repeat this statement to yourself every day, “I owe it to myself to strive for the best”. When all is said and done, you will not feel any regrets because you know you worked to the best of your ability.

Do what you can to remove unnecessary stress from your life. To avoid stress, try to remain calm when something unexpected happens. Sometimes, circumstances will not be in your complete control. Taking time to come up with reasonable resolutions will afford you peace of mind.

The first step in any self-improvement program is the realization that you have room for improvement. We are but a cog in our universe. Remember to learn from other people and keep in mind that you don’t know everything. Keep this in mind, and you will have limitless potential for growth. When you go into something with an unbiased mind, you can learn a lot from people.

Try the tips and take note of changes in your thoughts and feelings. Don’t be too hard on yourself.

Speak to your therapist about EMDR for Anxiety today.

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Proven Meditation Technique | EMDR

March 15th, 2019

How To Meditate

Among the documented benefits of meditation are less anxiety, decreased depression, reduction in irritability and moodiness, better learning ability and memory and greater creativity. That’s just for starters. Then there are slower aging (possibly due to higher DHEA levels), feelings of vitality and rejuvenation, less stress (actual lowering of cortisol and lactate levels), rest (lower metabolic and heart rate), lower blood pressure, and higher blood oxygen levels

Here’s a simple technique that will give you results in minutes. 

Sit comfortably, close your eyes, and tense up your whole body. Sigh deeply, then breath deeply through your nose and release the tension from every muscle. Just feel each part relaxing, watching for elements that may hold onto stress, like a tight jaw.

If you still have tension somewhere, tense up that part again, then let it relax. It may also help to repeat silently “relax” as the tension drains. This will train your body and mind to recognize relaxation. Later you may be able to relax more easily just by repeating “relax” a few times.

Breath through your nose. This is important because it brings in more oxygen by involving your diaphragm more. You can test this. Breath with your mouth and you’ll notice that your breathing is shallower. Then breath through your nose and you’ll see that your abdomen extends more. Air is being drawn deeper into your lungs.

Allow your breathing to fall into a comfortable pattern, and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath.

If your mind is still too busy, try naming the distractions as a way of setting them aside. For example, say in your mind, “itchy leg,” “worried about work,” or “anger,” and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.

That’s it. Continue for five or ten minutes, or 100 breaths. Afterward, open your eyes and sit there for a few seconds. You’ll feel relaxed, and your mind will feel refreshed. And you’ll be better prepared for any mental challenges. That’s how to meditate.

What To Do If You Have A Panic Attack And Cannot Escape From Where You Are

March 11th, 2019

Panic attacks – Now you are ready to get a handle on your panic attacks. This promises a great deal of relief and peace in your life. You may be unsure of the best way to go about managing your panic attacks. This article is the place to look for answers to panic attacks. Use them to find the help that you need.

Dealing with panic attacks begins with making your breathing less rapid. By controlling your breathing, you can actually reduce the severity of the panic attack. Regain control by breathing deeply and slowly, inhaling and exhaling through your nose.

If you think about it, has there ever been an occasion that you have NOT successfully seen a panic attack to its end? Control of your body and emotions is yours.

When you start to feel panicked, immediately distract yourself. Concentrate on your shoes, sing a favorite tune or think about solving a puzzle. The most important thing is to focus on something other than your panic. Doing these things can help prevent a complete panic attack, and help you recover more quickly.

If it is possible at all, get them to come by and sit with you for a while. This can help you to feel better quickly.

Keep telling yourself that this is nothing new to you and that you can handle it, as you have done in the past. Just try relaxing and do not add bad thoughts because this will only make things worse.

Use Focus Technique on Panic Attack

Focus on what is really happening during a panic attack. Just remind yourself that this is an over-stimulation of your nervous system, and no harm will occur to you physically. Doing this will help keep the episode in proper perspective, and help bring about a quicker resolution. Though it is dreadful to have a panic attack, this advice should take some of the fear out of the panic attack.

Schedule every single thing you do during the day, including routine tasks such as brushing your teeth and taking a shower. Try timing each task to see how long each one takes so that you can add them to the schedule. You can expect what will happen and feel more prepared.

You can choose to work as a diversion against a panic attack. Your thoughts and feelings do not determine what you do. Understand what emotions are being caused by the attack and react in a completely opposite manner. Choosing how to act is in your control and it is always better to choose an action that is not influenced by your anxiety.

Always be aware that it is within your control to know what instigates a panic attack. A panic attack can be triggered from someone else who has made you upset, when you talk to them you could get so nervous an attack might happen. Express your views rationally and productively to help prevent yourself from going into a panic attack.

You need to be open and honest about your emotions if you want to try to prevent a panic attack. A lot of individuals suffer from panic attacks as their emotions start to overwhelm them. If something bothers you, try sharing the emotion as soon as you can and do it calmly.

Write about your experiences with panic attacks and pass it along. A blog is a great way to share your experiences with others that can empathize. Being open about your panic attacks will help you to control them.

When dealing with panic attacks, there is no strategy that is a waste of time. There are many treatments and strategies out there, so when one doesn’t work keep trying until you find the best ones for you.

Have you done it before? Was it a hit last time? If you failed in previous attempts, do you know what went wrong and how to fix it?

Try and Take Control Panic Attack

Control your emotions and thoughts during a panic attack to decrease its duration. The energy that is built up during a panic attack must be directed toward something that will help to move your focus from what is happening to cause the panic attack. You can try exercising or cleaning your house. If you do something positive with the energy, the attack will be over before you know it.

Rather than trying to treat the actual panic attack, try reinforcing the thoughts or activities that will prevent the attack from occurring in the first place. If you think positive and focus on happy thoughts, you can fill your mind with good things instead of dark things.

Use deep breathing, meditation or even yoga. Relax in a warm bath or drink some herbal tea. Cuddle with your significant other or even give in a bit and let yourself cry. Try these methods and find your personal preference to reduce your panic attacks.

Socialization is a good way to relax. I love to volunteer with kids or the elderly because the kids remind me to have fun and never judge me, and the seniors are so happy to see me and love to have me around. By giving back to my community, I can build my self-esteem and renew my love of life.

Hopefully, reading this article has been a source of some relief for you. There are many things to learn, but now you have somewhere to start when seeking medical assistance for this condition. Remember to seek out this article if a reminder is needed.

Panic Attacks can invoke PTSD, and PTSD can invoke lots of bad symptoms that may be treated with EMDR. Speak to your therapist about EMDR for Stress today. EMDR Therapy might help to alleviate your post-traumatic stress disorder (PTSD).

1EMDR.com is on social media

Twitter: https://Twitter.com/1EMDR
Facebook: https://www.Facebook.com/EyeMovementDesensitizationAndReprocessing/

Resources About EMDR Therapy

Anxiety EMDR Therapist
EMDR Therapist Directory
EMDR Therapist
Linwit Us
The Providers Dot Info
Trusted Health Providers
Brain Training Therapy Information
California EMDR Therapist Directory

Today’s Quote

Charlotte Eriksson

“I get so god damn lonely and sad and filled with regrets some days. It overwhelms me as I’m sitting on the bus; watching the golden leaves from a window; a sudden burst of realisation in the middle of the night. I can’t help it and I can’t stop it. I’m alone as I’ve always been and sometimes it hurts…. but I’m learning to breathe deep through it and keep walking. I’m learning to make things nice for myself. To comfort my own heart when I wake up sad. To find small bits of friendship in a crowd full of strangers. To find a small moment of joy in a blue sky, in a trip somewhere not so far away, a long walk an early morning in December, or a handwritten letter to an old friend simply saying ”I thought of you. I hope you’re well.”

No one will come and save you. No one will come riding on a white horse and take all your worries away. You have to save yourself, little by little, day by day. Build yourself a home. Take care of your body. Find something to work on. Something that makes you excited, something you want to learn. Get yourself some books and learn them by heart. Get to know the author, where he grew up, what books he read himself. Take yourself out for dinner. Dress up for no one but you and simply feel nice. it’s a lovely feeling, to feel pretty. You don’t need anyone to confirm it.

I get so god damn lonely and sad and filled with regrets some days, but I’m learning to breathe deep through it and keep walking. I’m learning to make things nice for myself. Slowly building myself a home with things I like. Colors that calm me down, a plan to follow when things get dark, a few people I try to treat right. I don’t sometimes, but it’s my intent to do so. I’m learning.I’m learning to make things nice for myself. I’m learning to save myself.
I’m trying, as I always will.” 
― Charlotte Eriksson

Tips To Avoid Being A Panic Attack Victim

March 7th, 2019
Panic Attacks
geralt / Pixabay

Panic attack – Is it high time you learned how to manage your panic attacks? This can mean relief for you! Once you have decided to get help, knowing where to begin can be difficult. This article is the place to look for answers to panic attacks. These tips and hints will show you how to get the help you need to regain control of your life.

Having a therapist can be very helpful when you are suffering from panic attacks. Your doctor will be able to recommend someone, or you can search the Internet for one in your area.

Having command of the situation while suffering from a panic attack will allow it to pass more easily. Resisting your fear can help you control your panic attacks.

Panic Attacks

One way to gain control of frequent panic attacks is to learn certain breathing exercises and relaxation techniques. Just learning how to breath in a more open and relaxed manner can help you get control of any future panic attacks.

Dealing with panic attacks is possible when you figure out how to control your breathing. You can reduce the intensity of your panic attack by controlling the rate at which you are breathing. This calms your body down, and you can worry about the mental aspect. To gain control while you are having an attack, take deep breaths.

The best course of action during a panic attack is to sit down right where you are and breathe. To perform deep breathing exercises, inhale through your nose while slowly counting to five, making your stomach rise. Then exhale through your mouth as you slowly count to five. Take ten deep breaths in this way, and you will feel much better.

Panic Attack

One bad choice you can make in the midst of a panic attack is letting the symptoms overwhelm you. Try going with the flow of the moment, instead of combating the attack. Rather than letting the panic attack go through you, imagine that it is going around you. Most importantly, make sure to take control of your breathing. Relax, and breathe as calmly and as regularly as you can. As you relax, the adrenaline rush will dissipate.

When you are about to have a panic attack, you stand a better chance at beating it when you accept what’s about to happen. Remember that the panic will subside and don’t obsess over your negative feelings. Attempting to battle a panic attack may result in a worsening of the condition, but simply allowing things to happen and deliberately remaining composed may actually hasten the end of your episode.

If your stress levels are rising, take the time to talk to an understanding person. Talking to someone that cares about you will help to fight the stress and anxiety. Having someone who will hug you will help even more. You tend to feel safe and calmer when you have close human contact.

If you are using a breathing technique to help you handle your panic attack, concentrate on your exhalations more than your inhalations. You will likely inhale rapidly, which is natural and just fine to do. The important thing is to hold the breath and breathe out slowly.

Use your the adrenaline from your panic attacks to motivate you to clean your house and eliminate clutter. Not only will you be able to enjoy a clutter free living area that will enhance your feelings of relaxation, but you will also have an outlet for your nervous energy.

Many people rationalize their feelings to successfully control panic attacks. If you feel a panic attack coming on, remember that feelings cannot and won’t harm you. Create a mantra for yourself and repeat it when you are feeling stressed.

Try to be cognitive of specific feelings which may be indicators of an impending panic attack, to give yourself a chance at prevention or at least have some control. Track your thoughts in a journal, try to especially track the thoughts that are before an attack. Review the journal each week, so you can identify your triggers and take steps to avoid them.

Heart Attacks

If you are close to someone who deals with panic attacks, it may be a good idea to learn how to recognize the physical symptoms of an attack so that you can help your friend or loved one work through it. Panic attack symptoms are often similar to symptoms of serious physical problems like heart attacks. Sufferers may have difficulty breathing or swallowing, feel dizzy or lightheaded, shake or tremble, get nauseated or feel hot in a cool room. Look out for symptoms of heart attacks or any other serious health problems before you start treatment for a panic attack.

Hopefully, reading this article has been a source of some relief for you. At least you have a clue to where you can start to treat your panic attacks. Reread this article should you forget anything you consider important.

Panic Attacks can invoke PTSD, and PTSD can invoke lots of bad symptoms that may be treated with EMDR. Speak to your therapist about EMDR for Stress today. EMDR Therapy might help to alleviate your post-traumatic stress disorder (PTSD).

1EMDR.com is on social media

Twitter: https://Twitter.com/1EMDR
Facebook: https://www.Facebook.com/EyeMovementDesensitizationAndReprocessing/

Resources About EMDR Therapy

Anxiety EMDR Therapist

EMDR Therapist Directory

EMDR Therapist

Linwit Us

The Providers Dot Info

Trusted Health Providers

Brain Training Therapy Information

California EMDR Therapist Directory

Great Ideas To Improve Your Personal Development

February 25th, 2019
Improve Your Personal Development - Image by HeteroSapiens on Pixabay
Improve Your Personal Development

It can be tough to know where to start when it comes to self-improvement. It’s so tough to know where to start since there are so many facets of a human being. This article was made to show you how to start taking simple actions that will lead you to your goals. The following article will prepare you for self-improvement success.

Stay around like-minded individuals. Personal development is easier when your associates do not belittle your efforts and tempt you from your goals but instead share your drive for self-improvement.

Identify the biggest obstacle that is preventing you from succeeding. This is hard to do for a lot of people. Having the ability to identify weakness is very important and can help us to make positive changes in our lives. By removing just a few obstacles in your way, you will discover that your future is much more clear.

Let your personal principles guide your self-improvement. Each person has a set of beliefs that determine who they are. Sticking to your core values will help your self-esteem if you’ve got a strong foundation to rely on. If your goals are grounded by your principles, you’ll be more consistent in pursuing them.

Leadership is necessary for self-improvement. There are a number of ways to define leadership, but it is frequently defined as “influence.” Carefully assess your own thoughts on leadership. Which past events have had major, formative effects on your life? What were the root changes that occurred? What is your best attribute that makes you a team player? By carefully evaluating these questions, you can increase your awareness of your ability to function well in a team setting.

Stay in top physical condition to maximize your self-improvement success. You can keep your energy level up with regular exercise, a healthy diet, and getting a good night’s sleep. This will give you the energy you need to be successful at your personal development efforts. While it may sound simple, this is sometimes one of the most difficult things to do.

Instead of focusing on your own achievements, ask others about theirs. People will appreciate your company more, and you will find new common points of interests between you and your friends.

Always treat people respectfully, whether they have power and can do something for you, or whether they’re an ordinary person. The way you deal with people speaks volumes about your character.

Complex Carbohydrate

When dealing with depression issues, altering your diet to include a greater intake of complex carbohydrate may help. If your complex carb intake is lower than recommended, your body won’t produce enough serotonin. Eat more fresh fruit, raw vegetables, whole grains, beans, brown rice, and nuts to improve your complex carbohydrate intake.

Don’t waste your energy on the small things. By concentrating your emotional energy on the positive aspects of everyday life and shutting out the negative, you will be on the road to inner peace.

Personal Development

One of the most important elements of personal development is taking proper care of your health. Feeling good is closely associated with good health. Feeling healthy and more vibrant allows you to think clearly, perform better physically and enjoy your life more. You will also spend less on medical bills and have more money for enjoyable activities. Make a healthy lifestyle one of your high-priority personal development goals.

Make concrete plans for your life and take actions to accomplish those goals. If you do nothing but sit around dreaming of how you want your life, you’ll never get it. It is time to take action toward realizing your dreams.

Challenges should always be undertaken. Challenges are just disguised opportunities. You can learn a lot of new stuff and new skills. You might even aspire to reach a goal that no one has reached before. Look for your own thing to do, instead of accomplishing things people have already done.

As you can see, personal development is simpler than it looks. By breaking your personal development process into small, manageable goals, you’ll find yourself closer to your goals by the end of every day. You’ll be able to practice what you’re seeking to adopt as habit, and you’ll increase your own morale to continue. These tips are only a springboard, it’s up to you to build a better life.

Speak to your therapist about EMDR for Anxiety today.

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