Simple Steps to Overcome Anxiety

Here are some steps that will help to overcome anxiety –

  • Just Breathe

One way to reconnect the mind to the body is breathing. Deep breathing helps you calm down and put your mind at ease. Take a slow breath in through the nose, hold it for 1 or 2 seconds and then exhale slowly through your mouth. Wait a few seconds before taking another breath. About 6-8 breathing cycles per minute is often helpful to decrease anxiety. As clinical psychologist Ryan Howes, Ph.D., “A big struggle right now is that with all the emotions people are feeling, it can be hard to tease out and identify what’s going on.”

  • Writing Down Your Thoughts

Writing down your thoughts, positive or negative, helps you gain perspective and feel better. It is one of the effective ways to monitor and control your anxiety is to keep track of your symptoms and the techniques that help you control them.

“You cannot always control what goes on outside, but you can always control what goes on inside.”

– Wayne Dyer

  • Get Quality Sleep

Anxiety is directly connected to sleeping problems. Excess worry and fear make it harder to fall asleep. Sleep is the time when your body gets time to recharge. Trying relaxation techniques or breathing techniques can help you to fall asleep quickly. Try to get at least 7-8 hours of sleep each night. 

  • Exercise Regularly

Exercise not only helps to prevent anxiety but also improves several mental health-related problems including depression, anxiety, and panic attacks. Regular exercise helps you take your mind off worries and releases feel-good endorphins that can enhance your sense of well-being.

  • Positive Thinking and Self-Talk

Positive thinking doesn’t mean that you keep your head in the sand and ignore life’s less pleasant situations. Positive thinking just means that you approach unpleasantness more positively and productively. You think the best is going to happen, not the worst. Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These thoughts can be positive or negative. This enables you to cope better with stressful situations.

  • Work-Life Balance

Work-life balance is adjusting your day-to-day activities to achieve a sense of balance between work life and personal life. Balancing the demands of a busy lifestyle is not an easy thing to do, but is best managed by regularly reviewing and assessing your priorities. Anxiety can develop if an individual is unable to achieve a healthy work-life balance.

  • Positive Affirmations

Positive affirmations can change your negative thoughts to a positive ones. If you start focusing on what can be done rather than what can’t and begin to focus more on solutions than problems, then this can lower your stress levels by helping you feel more in control. Surrounding yourself with positive people who love you and believe in you.

  • Adjust Your Diet

There aren’t any diet changes that can cure anxiety. Try these steps –

  • Drink plenty of water
  • Limit or avoid alcohol
  • Limit or avoid caffeine 
  • Eat complex carbohydrates 
  • Eat lots of fresh fruits and vegetables, and don’t overeat

CHOOSE HAPPINESS

 LIFE

“We cry , since the day we were born” and so we have heard this line a lots of times . 

But as we grow we choose whether we want to cry or whether we want to remain strong , because who cries is a weak person . This mentality makes a lot of person depressed . They try not to show there emotions and they die inside everyday . Were you born to die like these? . No one will agree with these line . We are born to live life enjoy life and to utilize its maximum potential . 

WHY PEOPLE GET SAD , DEPRESSED?

Many a time you see , youngsters they say I am sad because my girlfriend left me .We laugh on such situations but is it a point of laughing . It is not , someone is sad and you choose to laugh is not that great idea . They are going through a phase that we might not understand . We are humans we need to understand our friends , our families and there pain.

Photo by Tarikul Raana on Pexels.com

Choose happiness whenever you can . Teach others also how they can remain happy . Self satisfaction is the key .

Expectation

” The two way to be happy : improve

your reality or lower your expectation. “

Expectation. The real killer of our happiness is our expectation. What does an expectation mean we all know but why do we expect? Is it worthy? Do we get something more by expecting?

I think a person is solely responsible for their happiness. And you give that responsibility to another person when you expect from someone. Many people will now get frustate and say, “what rubbish are you saying? Expecting from someone we love or from someone we are attached to is not wrong.” Yes, of course it’s not wrong but it’s the enemy. Enemy of our happiness, our smile if they remain unmet. You don’t need to end up your all expectation. No. You just need to set a limit for then beyond which you can’t expect at any cost as if you did so, you are opening up a way for lots of disappointments. You often believe that like the way you have treated others, you will also get the same treatment in return. Here, the life plays it’s game and gives you a surprise with a very different behaviour. Either it will met you expectation or will go beyond your expectation, can ne very good or very bad.

See, if you have thought in advance that yes I’ll not get the same thing back, it can be good or bad, then congratulations buddy, you have prepared yourself for whatever the result would be. Nothing can disappoint or harm you then. If you don’t have expectations, you can never be disappointed.

” Expectation is the root of all heartache. “

                                                        –Shakespeare

Keeping too much expectation can destroy a relation too. Look, if you have high expectation from someone and if they fail to fulfil them, then what would be the result. Of course misunderstandings. And those misunderstandings are enough to break that relation.

” We can’t expect others to change – 

the only thing we can depend on successfully

changing out attitude towards them. “

Other people are not aware of what you are expecting from them and when those expectations remain unmet, we get upset that the person is not like what we have expected. How would he be? Did the person is aware of what you are expecting from him? The answer is no. It’s not the mistake of that person, it’s the fault of yours.

We don’t only expect from other humans, we also expect from our life, situations, etc. Life is not fair with anyone. Every person has a breakdown in their life at some point of their life. Reason for that can be anything. At that point many  people ask from their life, why me? Dear, you need to accept the fact that life is not fair with anyone and it’s not necessary that it will be fair with you all the time. It will check you over and over again. Rather than questioning you need to learn and fight.

Keeping high expectation either from life or from any person will always hurt you, disappoint you. So, if you want to live fearless and happy, just limit your expectations as much as you can and from everyone no matter how much you love them. The people we love the most can also turn into the person who can hurt us the most. Enjoy things while they last. Be okay when they break. Living without or little expectation requires accepting the worst and aiming for the best.

LIFE

LIFE

 

INTRODUCTION :

Life is a combination of good and bad times and one who has life probably seen different shades of life. In some cases the tones are striking and splendid and in some cases they are simply high contrast. Life is a test and one who has the fortitude and solidarity to confront it boldly is the person who goes through it and arises as an extraordinary and fruitful individual throughout everyday life. Each individual who has life is offered different chances to make his life cheerful and prosperous and the person who comprehends this clearly prevail throughout everyday life. Individuals who imagine that life is simple should realize how individuals who don’t have a home to live and food to eat get by on this planet.

PHASES OF LIFE :

Life places us in various circumstances of distress, melancholy, joy, rout, love, contempt, disappointment, achievement and substantially more. So one should understand this reality that life isn’t a walk in the park, it even has thistles which we need to acknowledge so we don’t get into a condition of sorrow and face existence with mental fortitude and energy.

There are times when we are cheerful about specific occasions throughout everyday life and celebrate such events with incredible excitement however we ought not fail to remember that life won’t generally give you organic products with out planting seeds occasionally. Along these lines, ensure you generally put forth the most ideal attempts to acquire accomplishment in life as without endeavors you can’t accomplish anything throughout everyday life.

VIEW ABOUT LIFE :

One should acknowledge this unpleasant truth that all sorts of challenges never keep going forever so one ought to consistently be prepared to confront troubles in life regardless of whether he’s on the highest point of the world. Furthermore, the person who is experiencing torment and wretchedness ought to likewise realize that there will be the point at which every one of his sufferings will end and life will offer him new freedoms to succeed.

CONCLUSION :

Life is lovely when you acknowledge each easily overlooked detail and disregard those that make you endure. It’s our own viewpoint that makes our life cheerful or hopeless, so one should have an uplifting outlook towards life to make it occurring and commendable.

 

 

Happiness

Is being happy a Sin? Happiness is something that each and every human needs and it is the most demanding thing in this universe. Sometimes we are hurt and we when we find our happiness missing, that will be the saddest part of human life. Happiness is the only thing that can expand your life span. But people now a days are dying at thirty’s and forty’s because of heart attacks and other sudden incidents. Peace gives you more birthdays’s in earth. Lead a peaceful life in this earth. There is only one life and we don’t know who cherished our birth and we’ll not know who cries on our death. Meanwhile there is this thing called life and we meet different people at different occassions. Just give them love and do something to add a smile on their faces. What you may do is a small help but because of that if someone receives a priceless reward called happiness then don’t ignore to keep them happy. Happiness is something that most people don’t receive because of their surrounding. The most happiest period is childhood and sone kids don’t even receive that because of broken families. Some lose their happiness among their co-workers in work place. Learn a simple principle in life, You are going to lose nothing by making others happy, by adding smile to someone else. Just make someone happy and you will know how happy it is to make someone else happy.

Music Therapy

Did you ever feel that therapy involves talk by a psychologist and nothing else could come under the domain of therapy?If your answer is yes,Then you are wrong!!Well times have changed my reader~

Therapies have come a long way to incorporate other clinically approved methods such as animal assisted therapy,food therapy,aroma therapy etc.Music Therapy is one clinically developed program by psychologists to assist speedy healing of their clients.In this blog,the readers would be introduced to the world of Music therapy.So lets get started!

WHAT IS MUSIC THERAPY?

Music Therapy is the clinical and evidence-based use of music interventions to accomplish individualized goals within a therapeutic relationship by a credentialed professional who has completed an approved music therapy program.It is is an established health profession in which music is used within a therapeutic relationship to address physical, emotional, cognitive, and social needs of individuals. After assessing the strengths and needs of each client, the qualified music therapist provides the indicated treatment including creating, singing, moving to, and/or listening to music.

Through musical involvement in the therapeutic context, clients’ abilities are strengthened and transferred to other areas of their lives.This therapy also provides avenues for communication that can be helpful to those who find it difficult to express themselves in words. Research in music therapy supports its effectiveness in many areas especially emotional rehabilitation.

history

You all will be shocked to know that both world wars were the trigger that initiated the development of this therapy.During and after both World Wars, doctors and clinicians began to realize the powerful effects that music has on the healing process and requested that professional musicians be hired by the hospitals.This therapy first got officially recognized in the Michigan state university of the United States of America.Ultimately,The American Music Therapy Association (AMTA) was formed which focuses on creating more awareness about this wonderful therapy.

BENEFITS

Music therapy can benefit many individuals. The diverse nature of music means it can be applied in the treatment of concerns both physical and psychological.Since music can evoke positive emotions and improve brain health,Music therapy is said to manage and alleviate symptoms of mental health concern such as Depression, Mood issues,Anxiety,Schizophrenia,Substance abuse,Autism,Personality issues,Insomnia,Dementia etc.

In addition,Music therapy can improve the social,cognitive,emotional and motor functioning.This therapy was also effective in controlling patient’s situation in Alzheimer’s,Cancer and Hypertension.

Music therapy is frequently administered to reduce stress levels and pain perception of females in labor.This novel therapy has also been linked with improvements in self-esteem, self-concept, verbal communication, prosocial behavior, socialization skills, group cohesion, and coping skills.

Limitations

Even the most beautiful things have flaws,and so has music therapy.One of the major drawback is that this therapy cannot be used as a stand-alone therapy.The music therapy is also known as music assisted therapy implying it’s sole purpose is to assist the main therapy applied by the clinician on the client to produce fast results and relief.

Also,the music therapy like all other therapies is individualized.This is not a major drawback but should be kept in mind before going in for this option.All individuals are unique and so is their taste in music.Thus the therapist has to do additional tests to see which type of music and musical instrument works better for the client.

ALWAYS REMEMBER,WHERE WORDS FAIL,MUSIC SPEAKS…..

Thus in short we need to know that music therapy is a wonderful form of therapy which strengthens an individual and increases his/her quality of life.Choose Music for a better Life!

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Thankyou!

Stay Knowledgeable!

The practice of gratitude

“Acknowledging the good that you already have in your life is the foundation for all abundance.” – Ekhart Tolle

Gratitude, thankfulness, or gratefulness, is a feeling of appreciation felt by or similar positive response shown by the recipient of kindness, gifts, help, favors, or other types of generosity, towards the giver of such gifts. Gratitude turns what we already have into enough. It gives us a feeling of satisfaction and eternal peace. Gratitude is the best medicine, it heals one’s mind, body, and spirit, and it attracts more things to be grateful for.

gratitudeisg

Why do we need to practice gratitude?

“The struggle ends where gratitude begins”.

We all are surrounded by beautiful nature, we have our favorite people around us and we have enough food, clothes, and facilities. But, it is quite common that we take these things for granted. When we take things for granted, we are not satisfied with what we have and we strive to get something else, if we get it, then again we want something else, and we are never satisfied. Consider the present situation where we all are sitting at our respective houses. Earlier we could freely roam around, walk-in streets and parks, visit beautiful places, enjoy the fresh air and beauty of nature. But, we used to take all these for granted. We were really not grateful for the places around us, the beauty around us. But, now we realize its importance. The reality is that we always have enough of the resources around us for our survival. But, sadness drives in when we don’t appreciate what we have and take that for granted. Each one of us is living a life that is actually a dream life for a second person. So, just embrace it.

Imagine your life without the people around you, who are always there with you and support you. If you remove them from your life and think deeply, you will realize that they have a big role to play in your life which you never really thought about. The people around you are precious, value them, and be grateful to them that they are with you. Imagine a day without food, clothes, shoes, or air. If you do this exercise, you realize that you have enough of these things. Your desire to eat in a restaurant and to wear stylish clothes was really not that important. You get your food every day, you have clothes and shoes to wear. So, be thankful for what you have. Each and everything we get in our life, each and everything happening to us is very valuable to build us, to build our personality. Everything happens for a good reason. Being thankful for everything we get and for every event we come across gives us a satisfactory feeling, it eliminates negativity and makes our life more pleasurable. Saying thank you to another person pleases them and us too.

What do we get out of it?

A grateful heart is a magnet for miracles. The day you start practicing gratitude, it never ends. The more you express your gratitude for what you have, the more things you will have to express gratitude for. It gives you immense peace, happiness, and satisfaction. It rewires our brain and reduces stress. It boosts our immunity, improves relationships, and makes each day more beautiful. It makes sense of our past, brings peace for today, and creates a vision for tomorrow. Gratitude is the most wonderful feeling. Once you start practicing it, there is no way back.

“Thank You ” is the best prayer anyone could say.

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Can Money Make You Happy?

Money. It’s either the root of all evil or the best thing ever. People are arguing about the merits of wealth since they started saving it up. We’ve all faced the question of if we should always pursue money for its own sake, or if we might be happier without it.

Science increasingly shows that there’s a correct quantity of cash for happiness, but that countless variables make the quantity change for a small reason. The problem must be approached another way.

Philosophers have asked the same question. Every thinker who has tried to answer the question of how to live has had to wonder how much money was right to have. Here, we have got the ideas on how money affects happiness from ten philosophers which may assist you to decide what proportion money is enough.

Aristotle

In Aristotelian philosophy, virtue is the key requirement for a life well-lived. But while his stoic contemporaries thought virtue alone would assure a good life, Aristotle knew that a few other things would be needed. Among them are friendship, good luck, and money.

While he saw money as merely a tool to market other goals, he’s open about the very fact that the great life requires that you simply have a good amount of it. One of the things on his list of virtues needed to measure a full life is magnificence, which involves the donation of huge sums to charity.

He warns against the life dedicated to pursuing money, however, as this is often a life spent chasing something which is “useful for a few other ends” without ever reaching that end.


“The lifetime of money-making is one undertaken under compulsion, and wealth is evidently not the great we are seeking; for it’s merely useful and for the sake of something else.” —Aristotle, Nicomachean Ethics

Thoreau

Henry David Thoreau is legendary for retreating to a cabin near Walden pound and writing a book about his experiment of living an easy, self-sufficient life within the wilderness. While his experiment is usually presented as quite it had been, his cabin wasn’t that far away from a town and his mother usually cooked and cleaned for him, his ideas on the straightforward life are still worth considering.

His time within the woods showed him the advantages of living simply; like what proportion humanity can gain by spending longer in nature and the way getting faraway from material pleasures can help us live a fuller life. While his self-imposed situation came with great security, we will all stand to find out from his ideas on the way to earn less and live more.

To have done anything by which you earned money merely is to have been truly idle or worse- Walden

Epicurus

Epicurus was a philosopher with some bold ideas on the way to make people happy. He lived in the countryside in a large house with a dozen other people where they all lived communally. He argued that the path to happiness was moderation, strong friendships, and philosophy.

Rather than accumulating wealth, one should attempt to live an easy life and find joy in things like friends, the pleasures of labor, and philosophy. While he wasn’t against having some wealth, he feared that having an excessive amount of it might lead an individual to measure immoderately, which might cause vice and unhappiness. The moderate life, however, didn’t require much money in the least.

If you would like to form Pythocles wealthy, don’t give him more money; rather, reduce his desires- Epicurus

In The Pursuit of Happiness

Photo by David Orsborne from Pexels

If there’s one thing which will be said about happiness, it’s that it’s wholly and utterly subjective. What makes one person happy — picking flowers on a sunny day, perhaps — may make another person decidedly unhappy. John Locke, however, believed that happiness is the wild of humanity. As Locke wrote on the topic, humans “are drawn by the forces of delight and repulsed by pain” Exactly what gives that pleasure, again, varies widely. Researchers believe that the buildup of wealth may be a major source of delight. Material gain within the sorts of money, property, and private possessions is not the only way most people pursue happiness, however.

In the same poll, people that were married — regardless of what their income level was — were happier than single people. Although we may sometimes neglect to cultivate our happiness, feeling happy is intrinsically important. If we are happy it’s added play effects and benefits. These include us becoming more compassionate and feeling healthier both physically and emotionally. We become more creative, witty, energetic, and fun to be around and it also can lead us to become more financially successful. Very few folks live our lives in complete isolation. We will have partners, families, friends, and work colleagues with whom we interact on a day to day so if we’re happy, then it’s likely to mean that they’ll feel happier too. Therefore, through our happiness, we are giving something to people too, and enabling them to feel happy also.

For happiness to be attained, it’s important to be open and willing to the concept that it is often attained. For us to try to do this, we’d like to rid ourselves of the negative energies which occur in our lives daily and which cause us to feel unhappy or at the best, make us feel as if we are simply existing or drifting through life. Remember, it’s a natural state to feel happy. We are all programmed to feel happy because of the norm. It’s what we let get within the way that alters our programming for the worst. Therefore, by ridding ourselves of negative thoughts, self-doubts, rationalizing problems and seeing them as challenges to be overcome, we get obviate feelings like depression, fear, worry, dissatisfaction, boredom, and grief then, by ridding ourselves of those, all that’s left is happiness, contentment, and peace of mind.

Some will wonder how we will do that when numerous negative things happen to us. In answer thereto, it’s because we LET this stuff. After all, us to possess negative reactions. For example, we’ll have all gone to figure and had a nasty day and are available away carping to a colleague, “The boss got my copy today”. However, he only did that because YOU let him have that effect on you.

In truth, nobody can ever make someone feel anything. Outside behaviors and influences have the facility to trigger negative thoughts but which will only happen if you permit it to. Change the way you answer those triggers and consequently they will haven’t any effect on inflicting any quite misery upon you. This won’t encounter as being a simple thing to try to but if you consciously make the trouble and tell yourself that you simply are getting to be happy and that no-one has the proper to form you are feeling unhappy or can take those feelings away, then you’re in sole control of your feelings of happiness and it’s an incontrovertible fact that by placing happiness at the cornerstone of your very existence, then you’ll be far more effective at creating the type of world you would like.

How Social Media Affects Your Self Awareness

I recently acquainted myself with a new term called ‘Smiling Depression’. This term is unusually used for people who appear happy on the outside but are in actual fact not happy. Because of social media, this condition has become more prevalent in social media users. 

We all know of Maslow’s hierarchy of our basic needs- self actualisation is one of the needs we have as an individual and we are constantly making efforts to craft this image that is better than the current one. We try so much that this becomes almost obsessive. As humans, we are set up with the basic instincts of self-improvement and we always somehow seem to know how to identify someone who we feel is ahead of us. This creates the an endless loop of ‘smiling depression’. 

Social media is an easy and dreamy out to reality. To create the image of a person who simply wakes up fresh and rejuvenated face, has time for make-up and heads out stylish without even trying to be, but how many of us can testify it as that easy? Very few if any. We all need to realise that regardless of the amount of time we spend creating these social identities online, we are only simple humans. Others are just better at creating and embracing these images and facades on social media.

So next time you are scrolling through your Instagram or Facebook feed, realise these points before you slip into ‘smiling depression’:

  1. You need a time-out from social media, maybe even for the rest of the day. People are not who they are online, their image on social media is highly curated and does not always represent reality. 
  2. Confront the negative thoughts and ask yourself  ‘Where are they coming from?’. Remind yourself we all wear a mask online, no one is as happy as they appear to be on social media. Everyone has problems, even celebrities. 
  3. If social media is your boredom killer where you scroll endlessly the whole day, logout and grab a book or download gaming app or do something that you like and you’re good at. Be more productive in real life and less online.