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Anxiety – that unwelcome intruder which leaves unmerited fear, racing hearts and minds and utter confusion in its wake. Whether we’re nervous about a big presentation or a first date, we all face anxiety from time to time. Anxiety is an individualised feeling, with no two people experiencing it the same way. However, there are several commonalities that distinguish it from other disorders. Prominent features include ongoing worry, obstructive thoughts, confusion, sweating, nausea and restlessness, among others. Sometimes it can be a good thing. Anxiety usually forces us to assess a situation and formulate an appropriate response. Problems arise when anxiety becomes a ‘default setting’ which impacts on your everyday life. The techniques below can help you self-manage anxiety, so it does not overtake your life. IDENTIFY TRIGGER FACTORS The first step to anxiety management is identifying situations that make you anxious. The best way, to do this, is keeping a journal of symptoms and what is happening around you when anxiety occurs. Keeping a record of why and how your anxiety occurs will help you manage this situation better in the future. PROBLEM SOLVING Once you have identified the specific situation(s) causing your anxiety, structured problem-solving can help resolve anxiety by addressing the underlying problem. Follow these steps to get to the root of the problem: Identify the problem Formulate as many options as possible to solve it Select your preferred option Develop a plan to test the viability of that option If this option doesn’t solve the problem, try others RELAXATION TECHNIQUES People in a constant state of anxiety claim they have trouble relaxing. Relaxation promotes a physical and mental feeling of calm. Learning and practising a […]
Get your mind-set ready for 2015
So, 2014 has come to an end. Was it a good year for you? Did you accomplish the goals you wanted? Did you manage to stick to your New Year’s Resolution? The majority of people will begin 2015 the way they began 2014, with promises to get fit, get a better job, save money, lose weight, etc. For many, those resolutions have been broken by the end of January. Surely there is a better way though? How can we maintain the good intentions that we start with? After all, our resolutions are clearly meant for our self-improvement. In order to fulfil these, we need to change our mindset. We need to build up our mental strength and energy to be able to make these positive changes. How we can start with and maintain that initial positivity to change? Through positive thinking. The renowned the book, The Secret, by Rhonda Byrne, has promoted the use of positive thinking to make life changing results. This is based on what is termed ‘The Law of Attraction’. The book has sold over 19 million copies world-wide which shows that the concept works. The law of attraction can be defined as the belief that like attracts like. So through focusing positive or negative thoughts you can make positive or negative outcomes. This stems from the belief that people and their thoughts are made up from a pure energy. This energy attracts energy of the like. So, positive energy will attract positive, and negative energy will encourage only negative. In other words, if you want to achieve something, for example, you want to buy a new car, by using positive thinking you will acquire the means […]
Manage your stress this Christmas
Christmas is an odd time of year. It can be a wonderful, festive and joyful time; when everyone is smiling and happy. Or, it can turn people into raging, stressful, irrational beings. There is so much to do considering the happy, festive season don’t create itself. Usually, someone has spent hours trudging through packed shops, fighting over the last turkey, and undertake the task of cooking Christmas dinner. Also does anyone like sitting for hours on end writing Christmas cards to people you haven’t seen in 20 years? Well, let’s break with tradition this year, let’s look at 5 tips to combat stress levels over the holiday period. Get everyone involved – You are not the only one capable of doing Christmas tasks in the household, so start laying down the law and easing your work load. Bribe the kids to write out Christmas cards, with 20cents for every card they write neatly. Give family members food to bring on the day if you’re hosting Christmas. Delegate to those involved to make the process easier. Meditate- Slow down, relax, breathe deeply. Have a period each day when you sit in silence, with a few scented candles, and do some breathing exercises. By stopping the tension from over-flowing, you are preventing yourself from making those bad errors in judgement that so often occur with anger and high-stress levels. Don’t let the bad stuff get to you. So what if your neighbours crashed your Christmas and had too much to drink. We’ll be laughing about it this time next year. Manage Expectations – This means for you and others. Setting yourself up to create the perfect Christmas and it not quite going to […]
How to nurture your relationships
No one said love was easy. In fact, there are times when, with the greatest will in the world, you just can’t make it right. Ask any old-aged couple what their secret is and they are likely to say ‘compromise’, or ‘give and take’. In any happy, successful relationship there has to be a balance. Both people have to put in enough and receive enough in return in terms of emotional balance. A healthy relationship is a partnership, a nurturing partnership. Sometimes this comes naturally. Some people just ‘click’ and it seemingly works. However don’t be fooled by appearances, all relationships take hard work. So, what can you do to help your relationship achieve balance? Can you do anything? It’s tempting to write that something along the lines of, ‘If you have to ask; there’s no point.’ However, surely wanting your relationship to be better, to improve yourself, and to grow as a couple is a positive emotion. There are going to be days when it’s not all plain sailing, and arguments are an inevitable part of life. Let’s look at 5 ideas to help achieve the ‘golden’ state of balance. Healthy conflict. Sounds like a contradiction in terms! When you clash, if you can sort out your problems without tantrums and sniping, it will make for a healthier, more intimate relationship. Private life and Public life. Do not air your dirty laundry in public. Keep issues that are private behind closed doors, and never throw something back when it was told in confidence. Never talk insultingly about your partner to anyone else. Needs. You can’t rely on your partner to fulfil all your needs this will make you needy. Be strong […]
Why too much of a good thing is bad for you.
Have you heard the expression too much of a good thing can be bad for you? How is this possible? With Christmas fast approaching, the topic of overindulgence comes up often. The Christmas season is notorious for having too many ‘good things’ or at least the things we like! The festive celebration is a time when you make merry with your friends and family, but it is safe to say, it is not a time when we make the best choices for our health. Our will power is lowered against the temptations of food, drink, and in some cases drugs. The devilish phrase ‘Go on; it’s Christmas!’ is like a pass against temperance and an excuse to be a glutton. We don’t want to sound like Scrooge and tell you to cut out everything that is a part of making Christmas fun, but, let’s consider balance and moderation. Drinking and Drug Abuse Some of you reading this will think, ‘What’s a party without a drink?’. In addition with the usual wine and beer comes the morning champagne and after dinner tipples. Sherry, Egg Nog, Crème de Menthe, Baileys. Everything comes out of the cupboard. In addition, there are work Christmas parties, family get-togethers, friends nights out, gathering with neighbours… It can get a little too much especially for those who have suffered from alcohol abuse in the past. With the party atmosphere in swing, the use of illegal party drugs like cocaine, ecstasy and ice also increase. People feel a sense of freedom at the end of the year – free from work and free from restraint. They want to let go and enjoy themselves. However, let’s consider the side-effects […]
