Anxiety Support

November 4 - Anxiety Reduction Tip of the Week

Holistic Therapy OC — Wed, 19 Nov 2008 08:08:35 GMT

This week's suggestion for managing and reducing anxiety is Exercise.

Few things can help relax you more quickly than a bit of vigorous exercise. Whether you kickbox, jog or play a game of tennis, getting your body moving will help reduce endorphins, improving your mood and making you feel better about anything you're worried about. Even less vigorous exercise methods like going for a walk or 5 minutes of yoga stretching can provide tremendous relief to those struggling with anxiety. Whatever your schedule or health/fitness level - get up and move! You'll feel better.

Breathing for Relaxation

Holistic Therapy OC — Sun, 17 Aug 2008 13:58:54 GMT

How simple breath work can lead you to a deep state of relaxation.
From www.Yogajournal.com, By yoga teacher Claudia Cummins
The following yoga breathing techniques are a great way to cultivate relaxation and well-being (I recommend trying them for the first time while lying down):

MOVE THE BELLY WITH THE BREATH. When we are at ease, the diaphragm is the primary engine of the breath. As we inhale, this domelike muscle descends toward the abdomen, displacing the abdominal muscles and gently swelling the belly. As we exhale, the diaphragm releases back toward the heart, enabling the belly to release toward the spine.

KEEP THE UPPER BODY QUIET. During high-stress times, it's common to heave the upper chest and grip the muscles in the shoulders and throat. When we're at rest, the muscles of the upper chest remain soft and relaxed as we breathe, and the real work occurs in the lower rib cage. To promote this type of breathing pattern, consciously relax the jaw, throat, neck, and shoulders, and envision the breath sweeping into the deepest parts of the lungs as you breathe in and out.

BREATHE EASY. Although some breaths may be deeper or faster than others, when we're relaxed, the alternating rhythm of the inhalations and exhalations feels like a lullaby—smooth, soft, and uninterrupted by jerks and jags. Consciously relaxing into this wavelike, oceanic quality of the breath deepens our sense of peace and ease.

LENGTHEN THE EXHALATIONS. When we feel stressed, our exhalations tend to grow short and choppy. When we're relaxed, though, the exhalations extend so completely that they are often longer than the inhalations. Some teachers even instruct that if we're deeply relaxed, each exhalation will be twice as long as the inhalation. To facilitate this, try gently extending each exhalation by one or two seconds.

PAUSE AFTER EACH EXHALATION. In our most relaxed state, the end of each exhalation is punctuated by a short pause. Lingering in this sweet spot can be deeply satisfying and can evoke feelings of profound quiet and stillness.

LET THE WHOLE BODY BREATHE. When we are at ease, the whole body participates in the breathing process. Imagine a sleeping baby: When he breathes in and out, the belly swells and releases, the hips rock to and fro, the shoulders bob, and the spine gently undulates. This offers a mini-massage for the muscles and organs of the whole body, and turns each breath into a soothing melody that further calms and quiets every cell within.

Try these techniques until you find the one that is the most comfortable with you.

Have a joyful day!

Katie

Savor the moment

Holistic Therapy OC — Sun, 17 Aug 2008 07:06:14 GMT

I found this idea on Parenting.com in an article called "8 Tips to be a Happier Mom" and I really liked this idea as a way to manage anxiety and focus more on the positive:

One way to nourish positive emotions is to take a moment to appreciate, well, the moment. Just map out two- or three-minute activities that you can do that day to relish that time. In the morning, for instance, instead of trying to do ten things, take your cup of coffee to the window, and sip it while your child plays in an Exersaucer. Notice what's going on. Will it change your life? No, but you'll probably feel calmer.

Gilbert has an even shorter way: "Take ten seconds every hour to look at what you're doing from a higher place." While you're at it, appreciate what a wonderful child you have -- those chubby cheeks, that toothless smile -- and share that joy with someone who'll rejoice in it with you. That's another way to grab onto the good stuff and prolong your happiness.

Have a joyful day!

Katie

Guided Reflection - Recognizing and Releasing Feelings of Unworthiness

Holistic Therapy OC — Mon, 28 Jul 2008 07:20:59 GMT

Recognizing the beliefs and fears that we hold that sustain our feeling of unworthiness is the beginning of freedom. You might find it useful to pause for a few minutes to consider the parts of yourself that you habitually reject and push away.

Take a moment to consider your feelings about your body, your mind, your emotions. Do you accept these parts of yourself? Do you feel that you are a bad person because of the way you behave?

As you go through your day, pause occasionally to ask yourself, “This moment, do I accept myself just as I am?” Without judging yourself, simply become aware of how you are relating to your body, emotions, thoughts, and behaviors. (From "Radical Acceptance" by Tara Brach, PhD)

Have a joyful day!

Katie

Finding Contentment

Holistic Therapy OC — Mon, 21 Jul 2008 08:17:26 GMT

"You can't always control what goes on outside, but you can always control what goes on inside." Dr. Wayne W. Dyer

Working with our own thoughts and feelings can radically change our capacity for happiness and contentment. Contentment is a choice. It doesn't happen to us, it's something that has to be created and practiced within us.

Most of us know how to create discontentment. We regularly sabotage our happiness by worrying about the future; complaining about our jobs; comparing our looks, weight, and achievements with others; or telling ourselves negative stories about our lives and relationships. The key to creating happiness and contentment is to retrain our minds to view life from a different perspective.

When you find yourself getting caught in the negative spiral toward discontent and panic - just stop. Change the message you are telling yourself from a negative to a positive: focus on your breath, focus your mind on everything in your life that you have to be grateful for, give thanks, become your own inner coach - remind yourself that "you can do this" or "even if you do mess up, you're still a good person."

Try this yogic affirmation: Breathe in and think to yourself, "What I have is enough." Breathe out and think, "What I am is enough." Breathe in and think, "What I do is enough." Breathe out and think, "What I've achieved is enough." Repeat this cycle for several minutes, paying special attention to the feelings that arise. Become aware of both the feelings of peace and the feelings of resistance that might come up.

Contentment requires a willingness to accept yourself and your situation.

Have a joyful day!

Katie

Kundalini Yoga Cat Pose for Fighting Fear

Holistic Therapy OC — Mon, 14 Jul 2008 07:26:55 GMT

Anxiety Tip of the Week July 14, 2008

This is a Kundalini Yoga technique that I found on the website www.AnmolMehta.com On the website are a variety of free yoga and meditation techniques. As always, before you start any exercise program check with your primary care physician.

Fear Fighting Yoga Cat Technique Practice Details:

a. Step-by-Step Instructions for Fear Fighting Cat Technique:

    * Come onto the floor on all fours. Make sure your hands are directly under your shoulders, about shoulder width apart and knees are directly under your hips, about hip distance apart.

    * Next bring your head down and your chin towards your chest as you arch your back up like a cat.

    * After coming into cat pose inhale fully then EXHALE and HOLD YOUR BREATH OUT. With your breath held out, start to pump your stomach as many times as you can at about 1 pump a second or a little faster. Pumping your stomach means to pull/suck in your stomach front wall towards your spine and then releasing it.

    * Do as many pumps as you can with your breath held out and then take a deep inhalation, then exhale completely once more and repeat the cycle. Do as many cycles as you like.

b. Duration for Fear Fighting Cat Technique:

    * 1 minute - 11 minutes.

c. Benefits of Fear Fighting Cat Technique:

    * Helps fight fears and clears the diaphragm and abdominal region of emotional garbage.
    * Very good for the digestive system.
    * It helps expand and build the nervous system.
    * When the exhale/pump phase is done for longer periods of time, it can help one fight the fear of death and build in one great courage and fearlessness.

d. Practice Tips for Fear Fighting Cat Technique:

    * Initially do not overdo this exercise. Only hold your breath out for as long as comfortable.
    * Once you feel stronger and confident, hold your breath and try to stay relaxed even as panic comes to the system due to breath deprivation. Please be intelligent and use common sense here and DO NOT push too much.

http://anmolmehta.com/blog/2008/05/09/kundalini-yoga-exercise-for-overcoming-deep-seated-fears/

Have a great day!

Katie

Journey to Wellness

Holistic Therapy OC — Wed, 09 Jul 2008 06:48:23 GMT

I just started reading "Quantum Wellness" by Kathy Freston and I really liked what she has to say about wellness. The book is about emotional and spiritual wellness, as well as physical wellness:

Wellness begins by paying attention to the little stuff, and then it swells in momentum until we find ourselves on a whole new playing field. We start by taking a look at our lives with honest eyes and then setting a few clear intentions to change. We take a small step here, and another there, and before we know it, we are made new.

Wellness is not so much a goal as a process, a journey, a way of orienting yourself toward life. It’s a feeling of total participation that involves being in balance in the three key dimensions of body, mind, and spirit, and always looking at your actions and responses to life as they affect these three dimensions and are affected by them.

Have a joyful day!

Katie

07-07-08 Anxiety Tip of the Week: Visualization

Holistic Therapy OC — Sun, 06 Jul 2008 21:29:45 GMT

Visualization to Reduce Anxiety

Notice that your thoughts are just thoughts. Without judgment, just notice “that is a thought”. There is no right, there is no wrong thought, just notice that it is a thought.

Create a picture in your mind of a summer sky. Imagine placing your thought, as it arises, on a cloud and watch as it floats away. Place the next thought on the next cloud, again watch it float away.

Continue placing each thought on it’s own cloud for the next five or ten minutes.

Practice this exercise for a few minutes every day, either in the morning or the evening. Or even, take a few minutes during your workday.

Have a joyful day!

Katie

Unconditional Friendliness

Holistic Therapy OC — Thu, 03 Jul 2008 10:21:43 GMT

This is one of my favorite stories from the book “Radical Acceptance” by Tara Brach, Ph.D. It's a great example of how important it is to be a friend to ourself as well as to others:

The story is from Jacob, a seventy year old Clinical Psychologist in the middle stages of Alzheimer’s disease. Jacob had been asked to give a talk on meditation to a group of more than a hundred meditation students during the earlier stages of his disease:

He arrived at the event feeling alert and eager to share the teachings he loved. Taking his seat in front of the hall, Jacob looked out at the expectant faces before him… and suddenly he didn’t know what he was supposed to say or do. He didn’t know where he was or why he was there. All he knew was that his heart was pounding furiously and his mind was spinning in confusion. Putting his palms together at his heart, Jacob started naming out loud what was happening: “Afraid, embarrassed, confused, feeling like I’m failing, powerless, shaking, sense of dying, sinking, lost.” For several more minutes he sat, head slightly bowed, continuing to name his experience. As his body began to relax and his mind grew calmer, he also noted that aloud. At last, Jacob lifted his head, looked slowly around at those gathered, and apologized.

Rather than pushing away the experience and deepening his agitation, Jacob simply named what he was aware of and bowed to his experience. He didn’t create an adversary out of fear and confusion. He didn’t make anything wrong.

We practice Radical Acceptance by pausing and then meeting whatever is happening inside us with this kind of unconditional friendliness. Instead of turning our jealous thoughts or angry feelings into the enemy, we pay attention in a way that enables us to recognize and touch any experience with care. Nothing is wrong – whatever is happening is just “real life.” Such unconditional friendliness is the spirit of Radical Acceptance.

Our habit of being a fair-weather friend to ourselves – of pushing away or ignoring whatever darkness we can – is deeply entrenched. But just as a relationship with a good friend is marked by understanding and compassion, we can learn to bring these same qualities to our inner life.

Have a joyfull day!

Katie

Reflecting on the Positive

Holistic Therapy OC — Tue, 01 Jul 2008 06:34:54 GMT

It's so easy to get caught up in what went wrong or what's missing from our lives that we often overlook the positive things, the things that bring us joy, the things that bring us happiness and wellbeing.

All it takes is a moment. Make the decision to set aside some time every day to reflect back on the good things. Reflecting back on things brings those feelings back to life. It doesn't have to be anything big, sometimes it's the little things that bring us the most happiness (the sound of a child's laughter, hearing a favorite song, talking to a friend).

Make it a practice to answer these questions at the end of each day:

-What am I grateful for?
-What did I enjoy today?
-Where do I feel satisfied?

Don't judge yourself if you can't think of anything at first, like everything else it gets easier with practice.

Have a joyful day!

Katie

06-30-2008 Anxiety Tip of the Week

Holistic Therapy OC — Mon, 30 Jun 2008 05:59:59 GMT

Anxiety Reducing Breath Exercise

Begin by inhaling through the nose to a count of 1-2-3-4

Exhale through the nose to a count of 1-2-3-4

Say the words "relax" or "calm" with each exhale

Picture the letters floating in front of you as you exhale

Treatment for Anxiety Disorders

Holistic Therapy OC — Wed, 25 Jun 2008 07:06:01 GMT

From the American Psychological Association:

Are there effective treatments available for anxiety disorders?

Absolutely. Most cases of anxiety disorder can be treated successfully by appropriately trained health and mental health care professionals.

According to the National Institute of Mental Health, research has demonstrated that both "behavioral therapy" and "cognitive therapy" can be highly effective in treating anxiety disorders. Behavioral therapy involves using techniques to reduce or stop the undesired behavior associated with these disorders. For example, one approach involves training patients in relaxation and deep breathing techniques to counteract the agitation and hyperventilation (rapid, shallow breathing) that accompany certain anxiety disorders.

Through cognitive therapy, patients learn to understand how their thoughts contribute to the symptoms of anxiety disorders, and how to change those thought patterns to reduce the likelihood of occurrence and the intensity of reaction. The patient's increased cognitive awareness is often combined with behavioral techniques to help the individual gradually confront and tolerate fearful situations in a controlled, safe environment.

Proper and effective medications may have a role in treatment along with psychotherapy. In cases where medications are used, the patient's care may be managed collaboratively by a therapist and physician. It is important for patients to realize that there are side effects to any drugs, which must be monitored closely by the prescribing physician.

Have a joyful day!

Katie

Thought for the day

Holistic Therapy OC — Tue, 24 Jun 2008 07:29:14 GMT

This week is a little hectic, but I wanted to give you something to think about today:

Give up on the belief that you have to be perfect.

Many of us spend a lot of time and energy trying to be perfect or trying to project the image of perfection. Imagine what you could accomplish if that same time and energy were free to be used for something else...

Have a joyful day!

Katie

Guided Imagery for Anxiety

Holistic Therapy OC — Mon, 23 Jun 2008 06:03:52 GMT

Focus on a pleasant scene:

- It could be a serene, gentle waterfall
- A beautiful spring day
- Or, a cozy bed

Imagine the sights, sounds, smells, and textures of the scene. Picture yourself relaxed, calm, at peace. Immerse yourself in the pleasant scene.

Let your anxious thoughts go. Let them go. Let go.

Have a joyful day!

Katie

Simple Bliss Test

Holistic Therapy OC — Fri, 20 Jun 2008 06:38:43 GMT

By Michal Lee from the book “Turn Stress Into Bliss: the Proven 8-Week Program for Health, Relaxation, and Stress Relief”

Rate each item on a scale of 0 to 10 in terms of how accurately it describes you. A 0 would be “Does not describe me at all,” a 5 would be “Sometimes describes me,” and a 10 would be “Always describes me.”

1. I am a happy person.
2. I have a clear purpose in my life that I’m pleased about.
3. I am achieving what I want in my life.
4. The stress in my life is moderate and manageable.
5. I am patient and calm in times of struggle.
6. I take good care of my physical and emotional health.
7. My life is exciting and challenging.
8. I get pleasure regularly from helping others.
9. There are people in my life who love me and who I enjoy spending time with.
10. My work is meaningful to me and serves others.

Total score out of a possible 100: _______

Results: If you scored 0 to 30, you don’t have a lot of bliss in your life and you’re probably experiencing one or more symptoms of stress. If you scored 31 to 60, you could probably use more bliss in your life, but you may not notice you feel all that stressed out. If you scored 61 to 100, maybe you should be writing this book!

Have a joyful day!

Katie

101 Resources for a Holistic Healthcare Regimen

Holistic Therapy OC — Wed, 18 Jun 2008 07:07:04 GMT

I thought this info on holistic health care resources might be helpful.

Holistic health care sees health and well-being from the perspective of maintaining a healthy body and lifestyle in order to help prevent illness. In addition, holistic care approaches health maintenance from a combination of mind, body, and spirit techniques. The author, Alisa Miller, put together a list of 101 links on topics like: body work, nutrition, Chinese medicine, Ayurveda, and other therapies.

http://www.nursingdegree.net/blog/13/101-resources-for-a-holistic-healthcare-regimen/

Have a joyful day!

Katie

Taking a Walk

Holistic Therapy OC — Tue, 17 Jun 2008 07:13:01 GMT

Last week, after a night spent tossing and turning, thinking about all of the things I wanted/needed/had to do the next day, I woke up with the same feelings. I decided that I needed to do something to burn off the excess anxious energy so I took my dogs for a walk. I knew that my usual 10-15 minute walk wouldn't be enough so I took a route that would take about 30 minutes.

I decided to walk mindfully. I deliberately slowed down, let my dogs stop to sniff every two steps. I took each pause as an opportunity to notice the experience.

I focused on my senses:
- sight - the colors of the flowers, trees, sky, and buildings, the light and shadows
- sounds - I noticed the birds chirping, the distant sound of cars and a lawnmower
- scent - the smell of the flowers and freshly cut grass
- touch - the warmth of the sun, the cooling breeze
- taste - (gotta admit I'm to much of a city girl to risk tasting anything from my neighbors garden)

By the time I got home, I felt calm and confident. I knew that whatever happened, I would take care of it and everything would be all right. I felt like I'd taken a mini-vacation and the feeling continued throughout the day.

Give it a try, take a mindful mini-vacation walk this morning.

Have a joyful day!

Katie

June 16, 2008 - Anxiety Tip of the Week

Holistic Therapy OC — Mon, 16 Jun 2008 06:38:14 GMT

Mindfulness Meditation: Breath Awareness

Start by focusing on your breath.

Don't try to change anything about your breath, just notice the air moving in and out of your body.

Clear your mind of all thoughts and focus on your breath.

Notice the sensation of breathing in.

Notice the sensation of breathing out.

As you breathe in, focus on the thought "Just this one inhale."

As you breathe out, focus on the thought "Just this one exhale."

"Just this inhale."

"Just this exhale."

Continue focusing only on each breath in and each breath out, don't anticipate anything - even your next breath. Just focus on one breath at a time.

If anything else comes into your mind, acknowledge the thought and let it go - refocusing your attention on your breath.

Continue focusing on each breath in and each breath out.

Calming Mantra Meditation

Holistic Therapy OC — Thu, 12 Jun 2008 19:59:31 GMT

A while ago Yoga Journal had an interesting introduction to mantra meditations.

Mantra meditations are based upon sounds that reflect the energy of our authentic or divine nature. The word mantra comes from the combination of two syllables: "man," meaning "to reflect," and "tra," meaning "agent of."

Mantra meditations are a good way to introduce yourself to meditation.

Try the following Mantra Meditation every day for 40-days:

Find a comfortable posture for meditation. Sit in Lotus position (knees bent with legs crossed and feet on the opposite knee) or simply sit cross-legged or in a chair with feet on the floor. Place your palms facing up on your knees with forefinger and thumb touching. Bring your attention to the breath.

Begin with the simple mantra “So hum” ("I am that"). On the inhale, silently say “So”, and on the exhale, silently say “hum”. Keep your focus on the sensation of your breath while silently repeating the “So hum”.

If you would rather chose your own mantra - select a favorite word, phrase, prayer, or fragment of a poem. Ideally, a mantra is composed of only a few words or syllables, so you can repeat it easily, without getting lost in a long phrase. Choose something uplifting that inspires you and engages your heart. Avoid words that stir up thoughts or disturb your mind.

Let your mind come to stillness.

There is no place to go, nothing to do.

If a thought arises, come back to the mantra “So hum”. Practice it for 5 to 20 minutes. Come out of the meditation by taking a few deep breaths and then sitting quietly to see what you feel. You may feel calm and centered. Or you may be flooded with old thoughts and feelings from your subconscious, which might be uncomfortable.

Regardless of your immediate reaction, take comfort in knowing that regular practice has immense benefits: It enables you to experience the present moment more fully and to make conscious choices instead of falling into habitual reactions.

Have a joyful day!

Katie

Creative Visualization

Holistic Therapy OC — Wed, 11 Jun 2008 17:33:24 GMT

From “Creative Visualization: Second Edition” byu Shakti Gawain

Here is the most basic creative visualization technique, in four steps:
1. Pick a goal – something that you desire to be, do, or have. For example: “I would like to be more assertive.”
2. Make an affirmation out of it. State it in a simple sentence, in the present tense, as if it were already true. For example: “I am an assertive person.”
3. Picture your goal or feel it as if it were already true. Usually it’s helpful to close your eyes and just pretend or imagine what things would be like if it were true. Don’t worry if you can’t picture the scenario clearly – just feel it or imagine it in whatever way is easiest for you.
4. Consciously turn your goal over to your higher self, or to the higher power of the universe, and let go of it. This means you don’t try to make it happen; you relax and let the higher force go to work within you to create it. Then just go about your life – but be sure to follow your intuitive impulses and promptings, and be open to growing and changing.