Anxiety – What Can You Do To Minimize Symptoms

When we talk about anxiety we refer to the nervous feelings that one experiences. Anxiety can occur when people are nervous about a job interview, a class test, going on a date, or getting a new home. Of course there are many other things that can cause anxiety for a person. Some anxiety is normal phenomena that occurs and it is described as what is known as the flight or fight basic instinct, and in fact- is a healthy reaction to certain situations. Davis (2004) states that

The cold sweat of anxiety is that “fight or flight” response that kept our early relatives safe from grizzly bears and other scary characters, says Andrews. “That adrenaline rush still serves us well under certain circumstances. Anxiety is a natural reaction to those very real stresses.

To recap, when someone experiences nervousness from situations such as this it is considered a normal response to the stressor. However, when it is the norm for a person to constantly seem apprehensive and nervous about the future and everything that could occur, it then can become an anxiety disorder. According to the National Institute of Mental Health (2014) “There are a wide variety of anxiety disorders, including post-traumatic stress disorder, obsessive-compulsive disorder, and panic disorder to name a few”. Some times the feelings of anxiety can begin to affect an individual in such a way as it becomes a struggle to function in a healthy manner. The MNT Knowledge Center (2014) relays that,

Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying. These disorders affect how we feel and behave, and they can manifest real physical symptoms. Mild anxiety is vague and unsettling, while severe anxiety can be extremely debilitating, having a serious impact on daily life.

Anxiety disorders can be treated and most often clients can learn how to cope with life’s stressor’s while minimizing anxiety symptoms. There are many avenues available to help minimize the feelings and behaviors associated with anxiety. Marano (2003) recommends CBT therapy and medication to help manage symptoms specifically stating “medication and CBT are equally effective in reducing anxiety/depression; but CBT is better at preventing relapse, and it creates greater patient satisfaction” – but the key is finding the right therapist who can apply CBT techniques properly. There are other options available as well for sufferers of anxiety who do not want to take medication- frequent exercise, relaxation techniques, hypnotherapy,yoga, acupuncture can help minimize anxious feelings- and also herbal remedies such as “Gingko biloba, St. John’s wort, ginseng, garlic, and basil” have also shown to be effective in combating anxiety symptoms (Buzzle, 2014). Buzzle does however submit a reminder by noting that some herbal remedies may interfere with other medications such as SSRI’s, so make sure you consult a doctor to see if any of these options are applicable to you and your personal situation.

Of course as with every other blog- I post links that are educational for you to check out, feel free to do so. 🙂

http://www.whatisanxietydisorder.com

altmedicine.about.com/cs/conditionsatod/a/anxiety.htm

http://www.thecalmclinic.com/anxiety/treatment/naturally/com

🙂 A GOOD THOUGHT A DAY WILL KEEP THE DOCTOR AWAY- FIND WAYS TO TURN NEGATIVE SITUATIONS INTO POSITIVE EXPERIENCES- ❤ JENNY ARMSTRONG

References

Buzzle, (2014). Dealing with anxiety and depression. Retrieved from the Buzzle website: http://www.ibuzzle.com/articles/dealing-with-anxiety-and-depression.html

Davis, J. L. (2004). Coping with anxiety. Retrieved from the WebMD website: http://www.webmd.com/anxiety-panic/guide/coping-with-anxiety

Marano, H. E. (2003). Anxiety and depression together. Retrieved form the Psychology Today website: http://www.psychologytoday.com/articles/200310/anxiety-and-depression-together

MNT Knowledge Center (2014). All about anxiety. Retrieved from the Medical News Today website: http://www.medicalnewstoday.com/info/anxiety

National Institute of Mental Health (2014). What is anxiety disorder? Retrieved from the National Institute of Mental Health website: http://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml

Letting Go.

Too often we find ourselves dwelling about things that have happened in our past. I have not heard of a time machine that let anyone go back to the past and fix anything, have you? To live means to function and to exist in life.. living in the past means that you are not living because you cannot enjoy life in the current moment. Live in the moment of today- be aware of the things that you are doing, seeing and experiencing. You cannot control every portion of your life which includes today or latter years. But you can be aware of the current situations that occur and deal with them in a manner that is positive. Sharing a few quotes may be of assistance to those who living in the past instead of in the future.. I will share a few with you. As cited by the Quote Garden (2014)

Living the past is a dull and lonely business; looking back strains the neck muscles, causing you to bump into people not going your way. ~Edna Ferber

One problem with gazing too frequently into the past is that we may turn around to find the future has run out on us. ~Michael Cibenko

Our past is like a footprint. It only confirms we were there. No burden on our future does it bear. Bring the rain, clear the pane of clutter. ~Jeb Dickerson,

It is OK to remember things as long as the reminder is used to better your current life. Take from the experience as a learning tool to find peace, overcome obstacles and be resilient. It is human nature to remember parts of our lives, however what makes you strong is the ability to dissect the memory and put it to good use. Think of the positive experience that came from the negative situation- for instance, you got arrested when you were younger. Does that define who you are in this moment? Have you used the experience to better your life? If so then those positive things are what you should focus on. So what I got arrested, that was my past (acknowledge the problem-but I don’t live there anymore) follow that with- I have done X,Y.Z to better myself (explaining growth) and I am now living in the present awaiting a future.

Think of the missed opportunities that you have had while trying to focus on the past. Better yet, think of the current opportunities awaiting you because YOU DESERVE it! Sasson (2014) states,

Do you know how many opportunities are missed due to dwelling on the past, instead of seeing and being conscious of what is happening at the present moment? When our mind is elsewhere we behave like robots, and repeat the same mistakes of the past, do the same things, and then complain that our life is dull and uninteresting.

This is a powerful and an amazingly accurate statement because in essence when living in the past a person walks around frightened and anxious over what is going to happen next because they haven’t made changes or dealt with “OLD” stuff – so they can move on to better things. There is no person other than you as an individual who is responsible for your growth and your happiness. Yes bad things happen but it is ultimately up to you to take the steps to make changes occur in your life. You cannot change the past, nor can you change people. Happiness starts within you… you choose how to live, you choose how to react to people and to situations. Turning a negative situation into a positive reflection begins with you so you can LIVE in the here and now. LET US BEGIN ANEW, LET US BEGIN TO LOVE, EXPERIENCE LIFE IN THE NOW, RIGHT NOW -TODAY!!

References:

Quote Garden, (2014). Quotations about living in the present. Retrieved from the Quote Garden website: http://www.quotegarden.com/live-now.html

Sasson, R. (2014). Living in the present. Retrieved from the Look Within You Awaken Your Spirituality website: http://www.lookwithinyou.com/living-in-the-present/

Positive Affirmations: What are they?

Think for a moment about they things that you say about yourself. Do you stand in front of a mirror and say “I am fat”, “I am old” “I am ugly”, ” I have a big butt”, “I don’t like my nose”, etc? Humans are constantly putting themselves down and these thoughts run through our heads thousands of times a day, these are called NEGATIVE AFFIRMATIONS. What IF we were to reword, reframe, and/or rethink what we say about ourselves to become POSITIVE AFFIRMATIONS? Well first we should dissect what an affirmation is. Armstrong (2012) states that, 

Affirmations, really, are simple. They are you being in conscious control of your thoughts. They are short, powerful statements. When you say them or think them or even hear them, they become the thoughts that create your reality. Affirmations, then, are your conscious thoughts.

Research has shown that we have between 45,000 and 51,000 thoughts a day. That’s about 150 to 300 thoughts a minute. Research has also shown that for most people 80% of those thoughts are negative.

In essence, affirmations are what you think or affirm to be true either good or bad (of self). Over time however, all of the negative affirmations will rule your mind and lead a person to believe that they are not good enough. Food for thought here: I or I AM…are the two most powerful statements of a persons psyche. They describe who you believe you are and your emotions. Instead of saying I AM FAT- try saying I AM BEAUTIFUL, I AM WORTHY, I LOVE MYSELF, etc, Once you begin to reword what you think of yourself your mindset will become more positive and this will help you turn negative experiences into positive situations. 

As always in my blogs I share useful links for you to read more on the topic of discussion. Feel free to check them out and as usual feel free to ask questions 🙂 

I like this particular link specifically because it breaks down affirmations and situations to create positive experiences 🙂 

http://www.prolificliving.com/100-positive-affirmations/

Here is another one that offers an EBOOK should you be interested.

http://www.freeaffirmations.org/what-are-positive-affirmations

This link offers a variety of information on affirmations by topic and is also a good read

http://www.self-help-and-self-development.com/affirmations.html

I challenge each one of you to post at least 3 NEGATIVE AFFIRMATIONS that you continually process, and then I challenge each of you to REFRAME those thoughts into something POSITIVE – write them down, tape them to your mirror and look at them each morning and each evening and at the end of the week come back to the post and discuss the changes in your thought processes regarding how you feel about yourself. Remember to READ the links they will help you determine which AFFIRMATIONS are positive and negative. 

 

Reference

Armstrong, S. (2012). What is an affirmation: They will change your life forever. Retrieved from the Boulder Coaching Academy Website: http://www.bouldercoachingacademy.com/affirmations/what-is-an-affirmation-they-will-change-your-life-forever/

 

 

Creating Positive Experiences from Negative Situations

Check out my Facebook page : Creating Positive Experiences from Negative Situations. This group has been formed to assist others in finding positive reactions in negative situations. Members are free to post as long as the dialog is appropriate and helping others through struggles. Admins post topics that are requested for discussion (within reason) either on the page or through WORD PRESS. Please feel free to join the group, https://www.facebook.com/groups/CreatingPositives/

How did you live positively today?

Today, as I was going from a presentation to my part-time job I realized that I still needed to go to the post office and to the mechanics to look at my car. I came to the conclusion that I have overcome so much this last year. I have re-located to another state to do an internship, gotten guardianship of my nephew, sent a daughter off to the military, and cut ties from a negative relationship all while staying positive about my future. It truly is amazing how much a person can take in stride and still be fully functioning. Take my advice- today is only a day, tomorrow brings freshness and a chance to begin again. Live each day with purpose and dedication to change!!! 🙂 

Finding Your People: Forums and Niche Networks

Here you go

The Daily Post

We spend a lot of time discussing ways to use social networks like Facebook, Twitter, Pinterest, and Instagram to grow your blog’s audience. Forums are another effective tool for increasing your readership: these niche social networks are a focused way for bloggers who publish on specific topics to connect, boost their blogs, and find new post inspiration.

Finding your people

Sadly, the needle is not always so easy to find -- but forums and niche communities can go a long way toward shrinking your virtual haystack. "Needle in a Haystack," James Lumb . Sadly, the needle is not always so easy to find — but forums and niche communities can go a long way toward shrinking your online haystack.
Needle in a Haystack,” James Lumb.

Finding people on the internet is the easy part. Finding the people you want to connect with — the people who care about the same things, or share your values — is another matter entirely. Many new bloggers feel alone despite joining a community millions strong, because simply participating doesn’t mean you’re connecting.

There are many ways to ameliorate…

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DEALING WITH DIFFICULT PEOPLE:

In every avenue of life- humans must deal with negative individuals. Sometimes these individuals come in the form of co-workers, clients, customers, friends, boyfriends/girlfriends, random people you meet on the street and even family members. The concern is not how to avoid them, but rather how to deal with them in a positive manner. Let’s face it, some people can be very trying and in a perfect world we could ignore them- walk away- or say our peace* unfortunately however, we do not live in a perfect world! Healthfield (2014) states that “how difficult a person is for you to deal with depends on your self-esteem, your self-confidence and your professional courage”. Think a moment about what this means to you personally or professionally. For me this means that I must learn to understand what my limits are in a conversation and I must allow myself to walk away [now and again]. I must learn to not take things that others say or do personally, but rather learn from the interaction so I know how to react the next time. Ask yourself how this might look like for you, how you might interpret this information and overcome the obstacles of dealing with difficult people in a positive manner. 

Now I don’t usually [copy and paste] as I would rather that you spend a little time on self awareness and (research) the links that I provide- however I would like to share a list of ideas of how to deal with other’s [dont FRET I will still provide other links for you to check out].

According to SU (2014) some ways to manage dealing with others include, 

1. Forgive

What would the Dali Lama do if he was in the situation? He would most likely forgive. Remember that at our very core, we are good, but our judgment becomes clouded and we may say hurtful things. Ask yourself, “What is it about this situation or person that I can seek to understand and forgive?

2. Wait it Out

Sometimes I feel compelled to instantly send an email defending myself. I’ve learned that emotionally charged emails never get us the result we want; they only add oil to the fire. What is helpful is inserting time to allow ourselves to cool off. You can write the emotionally charged email to the person, just don’t send it off. Wait until you’ve cooled off before responding, if you choose to respond at all.

3. “Does it really matter if I am right?

Sometimes we respond with the intention of defending the side we took a position on. If you find yourself arguing for the sake of being right, ask “Does it matter if I am right?” If yes, then ask “Why do I need to be right? What will I gain?

4. Don’t Respond

Many times when a person initiates a negative message or difficult attitude, they are trying to trigger a response from you. When we react, we are actually giving them what they want. Let’s stop the cycle of negative snowballing and sell them short on what they’re looking for; don’t bother responding.

5. Stop Talking About It

When you have a problem or a conflict in your life, don’t you find that people just love talking about it? We end up repeating the story to anyone who’ll listen. We express how much we hate the situation or person. What we fail to recognize in these moments is that the more we talk about something, the more of that thing we’ll notice.

Example, the more we talk about how much we dislike a person, the more hate we will feel towards them and the more we’ll notice things about them that we dislike. Stop giving it energy, stop thinking about it, and stop talking about it. Do your best to not repeat the story to others.

6. Be In Their Shoes

As cliché as this may sound, we tend to forget that we become blind-sided in the situation. Try putting yourself in their position and consider how you may have hurt their feelings. This understanding will give you a new perspective on becoming rational again, and may help you develop compassion for the other person.

7. Look for the Lessons

No situation is ever lost if we can take away from it some lessons that will help us grow and become a better person. Regardless of how negative a scenario may appear, there is always a hidden gift in the form of a lesson. Find the lesson(s).

8. Choose to Eliminate Negative People In Your Life

Negative people can be a source of energy drain. And deeply unhappy people will want to bring you down emotionally, so that they are not down there alone. Be aware of this. Unless you have a lot of time on your hands and do not mind the energy drain, I recommend that you cut them off from your life.

Cut them out by avoiding interactions with them as much as possible. Remember that you have the choice to commit to being surrounded by people who have the qualities you admire: optimistic, positive, peaceful and encouraging people. As Kathy Sierra said, “Be around the change you want to see in the world.”

9. Become the Observer

When we practice becoming the observer of our feelings, our thoughts and the situation, we separate ourselves away from the emotions. Instead of identifying with the emotions and letting them consume us, we observe them with clarity and detachment. When you find yourself identifying with emotions and thoughts, bring your focus on your breathe.

 

10. Go for a Run

… or a swim, or some other workout. Physical exercise can help to release the negative and excess energy in us. Use exercise as a tool to clear your mind and release built up negative energy.

11. Worst Case Scenario

Ask yourself two questions,

  1. If I do not respond, what is the worst thing that can result from it?
  2. If I do respond, what is the worst thing that can result from it?

Answering these questions often adds perspectives to the situation, and you’ll realize that nothing good will come out of reacting. Your energy will be wasted, and your inner space disturbed.

12. Avoid Heated Discussions

When we’re emotionally charged, we are so much in our heads that we argue out of an impulse to be right, to defend ourselves, for the sake of our egos. Rationality and resolution can rarely arise out of these discussions. If a discussion is necessary, wait until everyone has cooled off before diving into one.

13. Most Important

List out things in your life most important to you. Then ask yourself, “Will a reaction to this person contribute to the things that matter most to me?

14. Pour Honey

This doesn’t always work, but sometimes catches people off guard when they’re trying to “Pour Poison” on you. Compliment the other person for something they did well, tell them you’ve learned something new through interacting with them, and maybe offer to become friends. Remember to be genuine. You might have to dig deep to find something that you appreciate about this person.

15. Express It

Take out some scrap paper and dump all the random and negative thoughts out of you by writing freely without editing. Continue to do so until you have nothing else to say. Now, roll the paper up into a ball, close your eyes and visualize that all the negative energy is now inside that paper ball. Toss the paper ball in the trash. Let it go!

In essence we must first forgive others in order to find peace within ourselves, we must calm down before dealing with a difficult person [hey there is nothing wrong with taking a time out- even as an adult], You don’t always have to have the last word, you also are NOT and DON”T have to be RIGHT all the time- what does it hurt to let it go and not continue to feed into the negativity…? In addition, consider what they other person may be experiencing that day learn compassion for others, Lastly, learn to observe others so you can learn what negative energy and body cues are. Most often you can tell a lot about a person by the way they carry themselves, take the time to BE NICE. Now we all can agree that not every person can be placated but if you learn to deal effectively with others in a positive manner, you can feel good about your own behaviors and feelings!

 As promised here are some other links for you to check out to help your figure out how to deal with difficult people, 

http://humanresources.about.com/od/workrelationships/a/difficultpeople.htm

http://www.forbes.com/sites/kevinkruse/2013/06/25/dealing-with-difficult-people/

http://www.psychologytoday.com/blog/communication-success/201309/ten-keys-handling-unreasonable-difficult-people

http://www.oprah.com/spirit/How-to-Deal-with-Difficult-People-Deepak-Chopra

http://www.webmd.com/women/features/difficult-people

http://thinksimplenow.com/happiness/dealing-with-difficult-people/

 

ENJOY!! 🙂 

 

References:

Heathfeild, S. M. (2014). How to deal with difficult people at work: Why you must deal with difficult people. Retrieved from the About.com Human Resources website: http://humanresources.about.com/od/workrelationships/a/difficultpeople.htm

Su, Y. (2014). Dealing with difficult people. Retrieved from the Think Simple Now a Moment of Clarity website:http://thinksimplenow.com/happiness/dealing-with-difficult-people/