CREATING METHODS OF HAPPINESS, PEACE & SUCCESS

Posts Tagged ‘healthy lifestyle’

Managing a panic attack



A panic attack is a sudden episode of overwhelming fear that occurs spontaneously. It is a short period of intense anxiety, often lasting several minutes. It can happen at any moment, whether asleep or awake. It can be emotionally debilitating and terrifying, but not life threatening.

A panic attack is due to high levels of adrenaline. Adrenaline, also known as epinephrine, is a hormone and neurotransmitter that activates the fight or flight mechanism in your body. When excess adrenaline is pumped into your bloodstream, you may start to feel the symptoms of a panic attack until all the adrenaline released is used up by your autonomic nervous system. When there is no more surplus adrenaline in your bloodstream, the panic attack subsides.

 

These are some symptoms that you may experience during a panic attack:

  • Light-headedness
  • Numbness
  • Nausea
  • Sweating
  • Tingling
  • Shortness of breath or smothering
  • Stomach problems
  • Shaking
  • Chills/heat
  • Dizziness
  • Flushes
  • Fear of dying
  • Chest pains
  • Racing heart/palpitations
  • Feeling of unreality
  • Feeling of choking
  • Fear of losing control

 

What can you do?

  1. Sit or lay down. Ground yourself.
  2. Think, “This will pass” “Even though I am very scared and uncomfortable, I am going to be ok”, “ I am not in danger”, “ This is not life-threatening”
  3. Concentrate on your breathing, and breathe deeply and slowly in through your nose for four seconds and out through your mouth for six seconds. Keep doing this for a few  minutes. This will bring the needed oxygen back into your body. It is best to practice this first while you are feeling calm rather than wait until you are anxious
  4. Some people prefer to close their eyes and others prefer to look around and notice all the typical things happening around them to distract themselves.
  5. Cold water and ice works well with panic attacks. Sip cold water, put a cold cloth on the base of your neck, splash ice water on your face\
  6.  As a lifestyle, cut out coffee, tea, soda and start a stress reduction practice. Your nervous system will thank you for it.
  7.  Diet can affect anxiety levels. Talk to your doctor about nutrition therapy and how vitamins and minerals can support your autonomic nervous system
  8.  If panic attacks occur often, you may want to consider medication.

 

 

Everybody Needs Somebody Sometimes…



Do you try to do everything yourself?  You’ve got this, right!

You can handle it-

Your Job- clients, bosses, co-workers deadlines, salesEverybody needs
Your Finances- banks, payments, budgets, funds
Your Family- husband, wife, kids, parents, brothers, sisters, cousins, pets
Your House- cooking, cleaning, laundry, repairing, decorating
Your Health- physically, mentally, spiritually

And the list continues. As a matter of fact, take a moment to break down the categories above and write down what each of them entails.
Yep, you’re doing a lot of work! Every day. Over and over again.

And why?

Perhaps, you like things done your way. Maybe, you think asking for help is a sign of weakness. Asking for help may even put you in a vulnerable spot. Heck, you might even get rejected or misinformed.

Regardless, somewhere along the line you came to believe that independence is the key to happiness and success.  And it may be- to a certain extent. You can be smart, successful, independent, and do anything you need to do or want to do.

But sooner or later, something will knock you down and you will need help getting back up. It might be something big and not so good, like a health crisis or a job loss or a divorce. It might be something big and very good, like a new business you are launching or relocating or joining forces with someone else. Maybe even winning the lottery.

And at times like this, you might need a housekeeper, a nanny, a financial advisor, a marriage counselor or a doctor. Some just need their family or their friends. But everybody needs somebody sometimes.

5 Lifestyle Habits that Will Improve Symptoms of Both Depression and Anxiety



HealthyLife1.  Exercise– Endorphins, which are feel good hormones, are released during exercise.  Exercise can include many activities and does not have to be limited to going to a gym or running or walking. Try going for a bike ride or swimming, dancing and even gardening. The point is to get your body moving.

2.  Sleep– Getting enough quality sleep is essential. Sleep has a significant effect on your mood as well as your cognition. People are grumpy and don’t think straight when they are tired. Implement a good sleep hygiene habit and get some ZZZ’s.

3.  Sunshine– Let the sun shine in! Get out into the sun everyday for 20 minutes. Research indicates that 20 minutes of sunlight into your eyes improves the levels of feel good neurotransmitters.

4.  Smile– Stress shows up in our face. Smiling can help reduce stress and change your mood. Smiling also releases endorphins, boosts your immune system, makes you look younger and is contagious. So, what are you waiting for 🙂

5.  Eat more whole foods– Nutritional imbalances can make you prone to depression and anxiety. Some of the most common levels that may be off and can contribute to mental health issues are: essential fats, homocysteine, serotonin, blood sugar, calcium, vitamin, D, B12, magnesium and food intolerances. So tap into food’s healing properties and stay away from processed foods.