What Stresses You?

I read an article today on MindBodyGreen about a survey that was done to find out what stresses people out the most. I was a little shocked that the answer was LIFE. This is such a broad term and can mean so many different things and only shows how easy it is for every day stresses to just jumble together till we just put it all in one category. LIFE.

If we learn to break our stress down to specific things they become easier to understand and managable to change..

7 Ways To Stress Less & Feel Great About Life:

1. Make an irritation list.

I just heard about this tip from Jack Canfield, co-creator of The Chicken Soup for the Soul series of books. Yep, that’s right. Not a grocery list, not a To Do list, an irritation list! Is something bothering or frustrating you? Write it down on your irritation list. It could be anything as small as “that stack of unread magazines I never get time for” to an actual person who is causing drama in your life, just write it down.

First you're going to feel better just getting that junk out of your head and on to paper. Now, your task is to figure out what you can do to make that list smaller. Your goal is to get as many things you can off of that list. Less to be irritated about means less to be stressed about. See what you can cross off this list!

2. Take stock.

This one may be a little depressing at first—especially if you don’t like the way your life is currently going—but ultimately it will land you on the greener side of the fence. First, write down how you want your life to look. What would your life look like if you felt happy and fulfilled? (Your mood will probably improve just by writing it!) Next, write down how your life currently looks.

Now, here’s the tough part. How far apart are those two visions? If they are far apart, take heart. You just need to make a To Do list that will get you closer to your ideal vision for your life. Change can be hard at first, but it also can be empowering! Write down everything you can think of to change things in your favor to the life you really want to live.

3. Don’t compare your life to others.

You have no idea what their journey is all about. Comparing yourself to others takes the focus off of YOU, and that’s where your focus should be. Plus, comparing yourself to others is never accurate because things can look a whole lot different on the surface than they are in reality. You can idealize someone and wish you had some aspect of someone else’s life, but you probably don’t have the entire story.

Comparing your life to others is losing valuable energy that could go into getting your own life to where you want it to be. Don’t waste your mental energy on comparisons. Think about what you love about your own life and how to create more things in your life that you love!

4. Get rid of anything that isn’t useful.

Clutter weighs you down in many ways. Don’t hang on to things or relationships just to hang on to things. Filter everything with the question: Do I really love it? If you don’t, recycle or donate and fill your home only with the things you love the most. Spend your time doing as many things you love as you can. Imagine looking around your home, your closet, your garage, your desk and liking everything you see?

5. Do a goal check.

We're now closing in on the last few chapters of this year. How are you doing on the goals you set for yourself in the start of this year? If they've gotten away from you, how can you get back on track? Toss guilt, self-loathing and beating yourself up out the window, and just start over. Give yourself a fresh start. If it helps, start with the end in mind and think about how you want to feel when this year concludes. What do you have to do to get there?

6. Make a gratitude list or keep a great experience journal.

It’s so easy for our minds to get stuck on what isn’t going right and get stuck in a stressed-out tailspin. Don't let your brain live in a depressing space. If you do guess how you will feel? Choose instead to focus on what’s going right in your life. What do you love about your day? What are the small things you can take a second to notice?

Gratitude lists and journal immediately put your brain in a positive place. Even if you just write down one thing a day, that's a start. If you are feeling motivated, keep a daily list of all the things you are grateful for and consider journaling about the best part of your day! You may just surprise yourself at how much you truly have to be grateful for and it will put things in perspective. Plus, you will consciously be spending time in your happy place—that along will make you feel so much better!

7. Take some time for you.

I have three kids. I am constantly traveling and my schedule is crazy, but I find time to recharge. What helps you feel revitalized? It can be anything: yoga, a walk in the park, a phone call with a good friend, a mug of tea, or curling up on the couch with a good book.

Only WE can choose to support and love one another!

Sincerely, Melinda Pearson

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Mindfulness Meditation?

Is it possible?  A recent article I read states that mindfulness meditation may be the future treatment of choice for anxiety? WOW!!
An article posted in the National Post out of the UK posted and article that stated the Journal of the American Medical Assoc. (www.jamanetwork.com) published a ground breaking study released on Jan 6, 2014.

The report found that mindless meditation "nurtures equanimity" and trains you to have an unshakable balance of mind, so you're feeling everything but not getting swamped by it. The study said it appears to provide as much relief from some anxiety and depression symptoms as antidepressants? AMAZING!

Dr. Madhav Goyal of John Hopkins School of Medicine led the research and singled out mindfulness meditation as the most effective form of treatment.

I absolutely am thrilled to hear of this study as "Knowledge is Power"  when it comes to anxiety and depression. What is even more exciting is that it is Drug-Free. Please see below the three steps they provide to master mindfulness meditation. Please keep in mind we all have our own personal feelings and this may not be exciting to some and I respect that. My goal is only to help and support.

CREATING A SPACE FOR MINDFULNESS

This technique can be used whenever you feel unbalanced, anxious, or simply would like to feel more present. It takes no more than three minutes and can be practised at home, in the office, on the train… anywhere.

1. With eyes closed, sit in a straight-backed chair, upright, alert but relaxed. Bring your attention to your feet. Notice how they feel resting on the floor. Then, notice physical sensations in the body – on your skin, in the muscles. Next, become aware of your thinking; notice thoughts as they come and go without getting involved with the content of the thought; and then turn attention to any emotions you may be feeling. Be curious about how you’re feeling – there’s no need to fix or change how you experience. Simply notice it.
2. Now, gather your attention into your breathing. Notice the sensation of air entering the nostrils and then exiting. Keep your awareness on the natural flow of your breath for a minute or so, being really interested in the quality of each breath: texture, temperature, length… If your mind becomes distracted, don’t worry: simply bring your attention back to your breathing.

3. Now, expand your attention outwards so that you feel your whole body breathing. Feel the breath flowing through all parts of the body. You can then extend your awareness beyond your body: become aware of sounds around you, layers of sound, different pitches, volumes, textures.

Only WE can choose to support one another.

Sincerely, Melinda Pearson

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Sleep and Anxiety

 How hard is it for you to fall asleep or stay asleep? According to the ADAA (www.adaa.org) over 40 million people report long-term sleep disorders and 20 million people report occasional problems falling asleep or staying asleep. So does anxiety play a role in this?
YES! Anxiety can cause sleeping problems or make those problems even worse. I would lie in bed for hours tossing and turning and singing Amazing Grace to myself all the while watching the clock praying for sleep that would never come. I would recommend discussing any long term sleeping problems you have with your doctor first to decide what it best for you...Some people do well with meds for temporary help but are not recommended for long term use due to addiction possibilities.

     Most of you know I am a believer in natural products or natural ways to handle my anxiety and panic attacks. I have what I call medical anxiety and general anxiety. Basically anything that could harm me medically sends my anxiety in overload..
I have an extremely hard time taking any medications (maybe aspirin and benadryl) without panic attacks to follow. When is the last time you have heard of someone going to an emergency room in extreme pain and REFUSE pain medication. THAT WOULD BE ME! I get a pain in my chest or constantly think about a heart attack or some other medical condition...Silly worries YES but for me they are very real and very scary..

     I still recommend the panic away system, please see link above, because it is all natural and it shows you techniques and ways to deal with anxiety without medications. To me it's a very good program and more knowledge is  power against this condition.

     Most experts will tell you to make a bedtime routine to prepare yourself for sleep. Stop all stimulants at least a couple before bed. Caffeine, chocolate, nicotine and make sure your exercise routines are in the morning and afternoons or at least 2 hours before bedtime. Prepare yourself by listening to some relaxing music or even curl up with a good book after taking a nice hot bath and learn to relax before even attempting to get into bed...
Make your bed a relaxing haven for you...Quiet, Dark and Cool are ideal to prompt relaxation and rest...We all love our tv's in the bedroom but they are very distracting when trying to go to sleep.  Work on an ideal sleep environment as it is so crucial for learning to deal with your anxiety. Web Md and Anxiety & Depression Association of America or ADAA (see link above) Have very good ideas for wonderful sleep environments, as well as lots of tips and techniques.

     I would enjoy seeing questions and comments and even suggestions on future information you would like to  see on this page. My goal is to be a source of help and support by giving and sharing information that may help you with the challenges you face along this PATH OF ANXIETY!

Together only WE can support each other,

Sincerely,Melinda Pearson

     










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SUPPORT ONE ANOTHER

I have been reading through a lot of forums and discussions on anxiety, panic attacks, depression all of which you may be experiencing or only one or two. There are so many discussions on the medications whether Benzo's or SSRI'S with good and bad comments..What I enjoy seeing is people supporting each other in a common need. We can have the best Doctors, no matter what kind, and still suffer without the help of someone to get us through. THINK ABOUT IT. With every step you have taken through your journey WHO was there? Please don't tell me anyone was ALONE. If there should be one I would hope they would contact me. I have suffered with this condition most of my adult life and have traveled many journeys alone, afraid or to embarrassed to speak up. I have been through lots of medications and had some horrifying experiences with them. For me they were not an options as the side affects were way to bad. I do see an LPC and I love her dearly. I tell her often that she is who keeps me sane not to mention a husband who would give anything to take it all away. I have a strong support system and that for me makes a HUGE difference. Whether you choose medication, doctors or natural means just make sure you share and talk about what you are going through. That ONE outlet can make a world of difference. Check back soon for more tips and always support for anyone who needs it.



Only WE can choose to support one another!
Sincerely, Melinda Pearson

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Techniques For Coping With Anxiety

We've all been there...lying in bed praying for sleep to come to only have a million other things going through our minds at the same time. You think about if you were to harsh with your family member today or you go over the list of things that need to be done tomorrow..I am no DOCTOR but I could write an article on nothing but the thoughts that haunt our minds when we try to sleep. What it all comes down to is facing the anxiety head-on and discounting the many things that our minds come up with. I like these tips Dr. Leahy has come up with and they are helpful in calming some of the fears along with a warm bath and warm glass of milk before climbing into bed. Anything to help take your mind away from the anxiety. It's all about just finding the things that work best for YOU. We are all wired different and although one thing may work well for me, it may not work for someone else so the more information and tips we gather, the more we learn what works for us.

Barry McDonagh has a wonderful program for dealing with anxiety and the dreaded panic attacks that normally goes hand in hand with anxiety. It is in my opinion, a program that is worth the time to invest and learn  as it contains many many techniques that are very useful in helping to keep the panic attacks less frequent and learning to recognize the signs and wonderful ways to cope. We all know there is no "PERFECT CURE" and I am not one who believes in medicating the problem. The more I learn the more I am able to manage this condition on my own, free of medications and all the terrible side affects that come along with them. So enjoy the tips below and click the link as well to review the PANIC AWAY program.

10 WAYS TO COPE WITH ANXIETY
Need help managing your worries? Follow this psychologist’s advice.
By:Robert L. Leahy, Ph.D.,

1. Repeat your worry until you’re bored silly. If you had a fear of elevators, you’d get rid of it if you rode in one a thousand times in a row. At first, you would be very anxious, then less so, and eventually it would have no effect (except to make you sick of riding in an elevator). So take the troublesome thought that’s nagging at you and say it over and over, silently, slowly, for 20 minutes. It’s hard to keep your mind on a worry if you repeat it that many times. I call this the “boredom cure” for obvious reasons, but it sure beats feeling overwhelmed by anxiety.

2. Make it worse. When you try too hard to control your anxieties, you only heighten them. Instead, exaggerate them and see what happens. For instance, if you fear that your mind will go blank during a presentation, fake it intentionally in the middle of your next one. Say, “Gee, what was I just saying?” Notice how this makes no difference. It’s nothing to worry about, right? I did this at a lecture once and no one raised an eyebrow. (Perhaps they weren’t listening anyway!)

3. Don’t fight the craziness. You may occasionally have thoughts that lead you to think you’ll do something terrible (“I’m attracted to him. Does that mean I’ll have an affair?”) or that you’re going insane (a client of mine who is an attorney kept imagining herself screaming in court). Remember―our minds are creative. Little synapses are firing away at random, and every now and then a “crazy” thought jumps out. Everyone has them. Instead of judging yours, describe it to yourself like it’s a curious object on a shelf and move on.

4. Recognize false alarms. That fear of your house burning down because you left the iron on has never come true. That rapid heart beat doesn’t mean you’re having a heart attack; it’s your body’s natural response to arousal. Many thoughts and sensations that we interpret as cues for concern―even panic―are just background noise. Think of each of them as a fire engine going to another place. You’ve noticed them; now let them pass by.

5. Turn your anxiety into a movie. You can let go of a worry by disconnecting yourself from it. One way is to imagine that your anxious thoughts are a show. Maybe they’re a little guy in a funny hat who tap dances and sings out your worry while you sit in the audience, eating popcorn, a calm observer.



6. Set aside worry time. All too often we take a “Crackberry” approach to our worries: They show up unannounced, like constantly dinging e-mails, and we stop everything to address them―even if we should be doing something else. But what if you don’t respond right away? Try setting aside 20 minutes every day―let’s say at 4:30 p.m.―just for your worries. If you are fretting at 10 a.m., jot down the reason and resolve to think it through later. By the time 4:30 comes around, many of your troubles won’t even matter anymore. And you will have spent almost an entire day anxiety-free.

7. Take your hand off the horn. You constantly check the weather before a big outdoor event. You replay that clumsy comment you made, wishing you could take it back. And, yes, you honk your horn in traffic. When you desperately try to take command of things that can’t be controlled, you’re like the swimmer who panics and slaps at the water, screaming. It gets you nowhere. Instead, imagine that you are floating along on the water with your arms spread out, looking up to the sky. It’s a paradox, but when you surrender to the moment, you actually feel far more in control.

8. Breathe it out. You may notice that when your body is tense, you hold your breath. Focusing on breathing is a common but effective technique for calming the nerves. Where is your breath now, and where is your mind? Bring them together. Listen to the movement of your breath. Does your mind wander somewhere else? Call it back. Concentrate only on breathing in and out, beginning and ending, breath to breath, moment to moment.

9. Make peace with time. When you’re a worrier, everything can feel like an emergency. But notice this about all your anxious arousal: It’s temporary. Every feeling of panic comes to an end, every concern eventually wears itself out, every so-called emergency seems to evaporate. Ask yourself, “How will I feel about this in a week or a month?” This one, too, really will pass.

10. Don’t let your worries stop you from living your life. Many of them will turn out to be false, and the consequences of your anxiety―less sleep, a rapid pulse, a little embarrassment―are just inconveniences when it comes down to it. What can you still do even if you feel anxious? Almost anything.



May we All love and support one another,


MELINDA PEARSON

PS: If you would like to check out the panic away site that I mentioned, then click on the link below. It's worth all the knowledge you can gather to learn how to deal with your anziety and all the effects it can have.
Click Here!








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ANXIETY-Your Not Alone!

My purpose today is to let anyone who is suffering from the terrible affect of anxiety that you are not alone...I have suffered  from this condition for more than 30 years and with much trial and heartache I have found ways in better coping with this condition...You are certainly not alone and for someone who suffers from this knows that feeling all to well...I would welcome your comments and I will be offering articles, tips, techniques and inspiration to help you along your path.