Tag Archive | Anxiety

Backbone!

 

Hi there!

 

Bo was working in his office this afternoon when he
received an email from his colleague asking him for
assistance with his project.

As soon as he read this he felt resentful immediately,
since he knew that on the one hand he wanted to
help him, but on the other this would entail extra
time and effort for him.

Thinking more about it, he did not want to accept
this obligation, because it meant he would have to
stay in the office late, and neglect part of his own
commitments.

I have no reason to accept this other than being
helpful to a colleague, something which I can’t
afford to do at the moment he thought.

I have to say No to you this time, because I’m
extremely busy at present and I have no time
to spare for more work.
But I can recommend Jos to you, who will be pleased
to help you with your project .

Bo decided, and replied to his colleague without any
further delay.

Immediately he felt relieved and ready to continue
with his own business.

 

Yellow Flowers

 

Will Power

 

Most people dislike to say NO because they want to
help and be nice to the other person.
But saying yes all or most of the time entails a lot
of unpleasant consequences like,
    loss of valuable time,
    waste a huge amount of mental energy,
*     a great amount of pressure.

All of these result in physical and mental exhaustion.
Yet people find it so very hard to say NO.
This is happening because of many reasons like,
*     they want to avoid any arguments,
*     they want to be polite,
*     they want to fit in with the others,
*     they want to maintain good relationships,
*     they feel guilty if they do not help.

But if you really want to create your own life and
pursue your goals, you do need to be in full
control of all situations around you.

Learning to say NO is the greatest reward you can
give to yourself.
In order to be able to do so, you will need to become
decisive, confident and assertive  —  but at the same
time you must be calm and polite.

Being assertive means you must convey your message,
and at the same time to listen to the other person.
It means sharing and appreciating others.

When you manage this you will increase your
self-confidence, you will become more understanding,
you will improve your self-image and finally you
will achieve very much more.

 

Red Leafs

 

Primary Element

 

Before you decide and turn down any demands
and requests from other people, you need to
evaluate the situation.

Here are the steps you need to take:

a)     Take your time to think all requests made on
you before giving any answer.
Say you will let them know as soon as possible.
Study the demands and make certain they will
fit your own obligations and commitments.

b)     Analyze your priorities, and decide whether
the new engagement is of any significance, relevance
or magnitude to you.
If you find it is of no consequence to you, just ignore it.

c)     Consider the time length the new engagement
will need to be completed.
If it is long term, disregard it, because it will be adding
more stress on you.

d)     Refuse immediately any demand or request,
which makes you feel guilty if you do not do it.
If you accept something under these circumstances
you will feel pressed, stressed, anxious and eventually
really sick.

 

Shrubs

 

Guiding Light

 

There is no perfect way to say NO, and there is also no
way you can ever control the other person’s feelings
and reactions.

The following advice is how to do this best:

a)     Know your value as a person and have the right
attitude, independence and energy.

b)     Stand in a power pose, look calm and assertive,
and be fast and polite.

c)     Communicate your NO decision clearly and firmly,
using simple words.
Do not complicate and over-explain things.

d)     Offer an alternative solution to show your good
will and to meet half way.

e)     If at all possible and you really want to help,
offer a lesser commitment.

Do not forget, you are responsible only for
yourself,
and not for any other person’s feelings
and actions
towards you.

Nothing is perfect, including humans.
Use any criticism for your own growth.

Remember, you can not please everybody.
Never lose your self-worth.

Enjoy the long term benefits of saying NO.

 

 

 

Insomnolence!

 

Hi there!

 

Myk was a regional manager in his company with
numerous obligations, working until seven in the
evening every day.
By the time he returned home he was so tired that
he could only have some dinner and go to bed early
for a good night’s sleep.

He usually slept soundly for three to four hours;
then suddenly his eyes opened wide and he was
feeling frightened.
Myk was in distress and trying to calm his wandering
mind with great difficulty.

But unfortunately, it was all in vain.
The more he was trying the more awake he felt
as the time was going.

Myk started now being worried and so desperate
that he could not fall back to sleep again.

His main concern was that with only those few
hours of sleep he had, he would definitely be
exhausted next day and have real trouble facing
his many obligations.

This dreadful pattern had become a routine for
him now, and made him more anxious as the
days were passing.
I must find a solution to this problem otherwise
the consequences will be awful for me he said
to himself one morning………

 

 

Feed The Fire

 

Sleep is a natural biological process.
It is a state of mind and body that occurs in
cycles, from deeper sleep to lighter sleep,
and with breaks between.

Consequently, nobody sleeps through the
whole night.
People can awaken four, five, even six times,
and normally they will go back to sleep again.
This is especially commonplace as you
grow older.

The amount of sleep all individuals need
depends mainly on their genetic inheritance.
Waking up during the night and not being able
to return to sleep for some time is normal,
and a very common phenomenon.

 

Disturbed sea

 

Song And Dance

 

Waking up in the middle of the night is a
very frustrating and disappointing thing.
There are many reasons why you are
awake and alert at night.
The main culprits are the following:

1)     You need to go to the bathroom.
2)     You are too hot or too cold.
3)     You are exposed to too much internal or
external light.
4)     You drank alcohol before going to bed.
5)     There is too much noise.
6)     You are hungry or thirsty.
7)     You are pregnant.
8)     You are in menopause.
9)     You do not follow any sleep patterns,
schedules and routines.

10)    You suffer from leg cramps.
11)     You have a medical condition.
12)    You are taking certain medications.
13)    You are suffering from indigestion.
14)    You have a sleep disorder.
15)    You suffer from stress and anxiety.

 

 

Rise And Shine

 

Next time you have trouble returning to
sleep, try the following natural tips:

a)     Never look at a clock to check what time
it is, because doing so will make you feel stressed.

b)     Avoid going to the bathroom, because this
will upset your heart beats and you will feel
more awake    unless it is absolutely necessary.

c)     Wear an eye mask to avoid any brightness,
and help you go back to sleep more easily.  

d)     Lie on your back, breathe slowly through 
your nose and relax all the muscles in your body.

e)     Focus your mind on a calming word like
Peaceful , and keep on repeating it until you
feel sleepy again.    

f)     Have a bottle of lavender essential oil by your
bedside, and smell its perfume to feel relaxed.

g)     Try Bach remedy Rescue Night to help you
switch off and return to sleep.  

h)     If you suffer from indigestion, sleep on your left
hand side to help reduce any acid reflux. 

 

Peaceful Sea

 

Screaming Halt

 

The most important thing is NOT to panic about
not being able to go back to sleep and losing
important and much needed sleeping time.

Night is a calm, soothing and comforting time;
train your brain to feel relaxed and serene, so
you can sleep peacefully.

Otherwise you will feel tired and exhausted in
the morning, and this will make things worse in
the long term.

Clear your mind from all disturbing thoughts and
let sleep happen naturally without any force.

Sweet Dreams !!

 

 

 

 

 

 

 

 

 

 

 

 

 

Epicentre!

 

Hi there!

 

Bo was a very successful 50 year old businessman.
He was married to a caring wife for ten years now
and was living very comfortably in a nice house
in the suburbs.

Although he was very pleased with his job and
its rewards, for the past six months he had been
considering quitting and developing his own
private business.

This challenging thought was occupying his mind
most of the time, making him continuously worried
and stressed to the point where he had started
neglecting some of his many obligations.

That morning in the conference room with
his colleagues, he was attending an important
meeting to discuss and find solutions to a
critical issue on his latest assignment.

He was sitting in his chair bending forward
and holding his head, not paying the necessary
attention to his manager speaking.
His mind was mixed up with all the things he
had to do regarding his personal project,
and he was feeling agitated.

Suddenly he was astonished when he realised
that all his colleagues were looking at him
waiting for his response on this crucial
subject of discussion.
Obviously he was unable to acknowledge and
answer because his mind was wandering
away into rumination and fantasy ……..

 

Focusing on calmness

 

Vital Principle

 

Many people spend a lot of time either
thinking and reliving whatever happened
in their past or imagining what will happen
in their future.

Because of doing so they are chronically
exhausted, under stress, anxious and live a
miserable life.

The only solution to this problem is learning
to focus and live in the present moment   
the only moment that we really live, and
accept what is happening now.

Certainly this is not so easy as it sounds, and
it needs a lot of practice, discipline and
determination.
Here are the most important steps you can
take to help you focus and stay in the present.

 

Red flower

 

Nerve Centre

 

Using Your Senses:

 

a)     Listening

    To the sound of the running water
    To the hum of the refrigerator
—    To the sound of a fan
    To the music on the radio

b)     Feeling

    The fabric of the clothes on the body
    The sun on the skin
—    The textures of objects like pebbles, shells etc.
    The temperatures on various objects

c)    Seeing

—    The shapes of the cars passing
    The shapes of the houses around
    The patterns on various fabrics
    The textures of the walls in buildings

d)     Smelling

—    The flowers around
    The food cooking in the kitchen
    The toothpaste when brushing the teeth
    The sea water

 

Gazing at the horizon

 

Bull’s Eye

 

Using Your Focus:

 

Put all your concentration and attention
to whatever you are doing at a given time:

a)     Talking to someone next to you.

b)     Reading a book/magazine you like.

c)     Doing your housework.

d)     Cooking a nice meal.

e)     Writing a journal/letter etc.

f)     Be intimate with your partner.

 

Purple flowers

 

Intrinsic Reality

 

It is definitely normal for your mind to
wander ceaselessly between various thoughts.
When this happens    stop, breathe and
redirect your mind to focus on the present
moment and your current activity.
Ignore any thoughts that are irrelevant
to your present moment.

Slow down and savour every second and
stage of your life.
Relax, do one thing at a time deliberately
without rushing.
Concentrate absolutely to your current activity
with full dedication.

Living in the present moment makes all
troubles disappear.
You are in control of what is happening at
the given moment, and you can take any
necessary actions.

Realise that your mind is only a tool to be
used by you    and not to control you.
Your actions should result only from your
conscious thinking.

Simplify your life.
Exercise willpower.
Be mindful.
Be conscious of life.

Are you living in the present??

 

 

 

 

 

 

Great Barracuda!

 

Hi there!

 

In 1972, a crack commando unit was sent to
prison by a militry court for a crime they
didn’t commit.
These men promptly escaped from a maximum
security stockade to the Los Angeles underground.

Today, still wanted by the government, they
survive as soldiers of fortune.
If you have a problem, if no one else can help,
and if you can find them, maybe you can hire……
the A-Team .

                        Opening narration by John Ashley
                        Narration stated January 1983

I ain’t gettin’ on no plane

                              B.(ad)  A.(ttitude) Baracus

Having had a deep fear of flying he was usually
rendered unconscious before any flight.

 

Rocky coast at sunset Blue Skies over Ocean

 

Pessimo Elemento

 

Flying is the fastest and most convenient way
of transportation.   In today’s society air
travel is a routine part of life, and a unique
experience.

Air travel is one of the most safe methods of
travelling with only a negligible chance of
something unexpected happening.

It is a very common phenomenon for people
to suffer from fear of flying.   According to
studies possibly one third of all people have
this problem.

Aerophobia is debilitating resulting in
exaggerated stress and worry followed by
anxiety or panic.  
With dedication and commitment, a lot of
preparation and practice you can overcome
your fear of flying.

 

Sun through clouds over rocky coast Bright sun in Haze

 

Born Again

 

Here are some very useful suggestions to
handle your fear of flying from personal
experience:

a)     Learn as much as you possibly can about
flying, how the airplanes works, what is normal
and what is not, and in general what to expect
in order to feel more safe.

b)     Realise that flying is extremely safe and
routine these days, and that the crew are very
experienced so that you can be more relaxed
and comfortable.

c)     Always book direct flights to minimise air
time and on larger planes for smoother flight.

d)     Choose an aisle seat on any of the window
sides and over the wings for better freedom of
movement, to feel less claustrophobic and for
more stability.

e)     Manage your stress and anxiety by
thinking p
ositively and focusing your thoughts
only in
the present.  
If you feel tight tense your muscles and let go.  
Also keep breathing deeply until you feel relaxed.

f)     While seated open the cool air on top of
your seat to chill out.
Also switch your personal reading light on to
brighten your area.

g)     Always have with you salty nuts and
snacks to support your adrenaline levels and
pure coconut water to hydrate.

Also have enough chewing gums to chew
to help your ears during the flight.

h)     Be comfortably dressed, bring music  
with you to listen to what you like, look at
magazines, watch t.v. or talk to someone.
All these will distract you and the flight will
end faster.

i)     If you feel panicky at any time do not worry
because it can not hurt you in any way.
This is only a reaction to your fear and as soon
as you realise that there is no threat anywhere
your fear will disappear.

j)     Always carry with you a bottle of pure
essential lavender oil to smell whenever
you feel agitated.
Also a bottle of rescue remedy and take as
needed.

 

Cloud covered Coastline sun shining through Sun through clouds at the coast

 

Rise Above

 

Remember that every time you fly you acquire
experience and knowledge to handle your
phobia more efficiently and confidently.

Defeat your fear of flying;    and enjoy all the 
benefits and compensations of your effort
and accomplishment by being able to visit
other lands.

Enjoy your trip!

 

 

Bekymmer!

 

Hejsan!

 

She was a celebrated Diva.
Her talent was outstanding, and she had given
many impressing live
performances during the years.

She was very attractive and extremely successful.
Now she was preparing to go on stage once again
for this long-waited
act of her entire life.

Although she was so famous, she had been battling
anxiety forever;
and this time did not prove to be any different.

She went on stage, looked at the crowds and started
singing, when suddenly
it all came back.
She started struggling;    “dear me!  I totally forget
my words”, she thought.

Then she remembered, as usually: she started breathing
deeply and tried
to persuade herself that there was
no threat or danger anywhere……

 

Bekymmer_01 Bekymmer_02

 

Ball And Chain

 

The modern world — our crumbly world!
Today we live in a fragile world, where everything can
change from one minute
to another.

Life is full of developments, surprises and challenges;
and if we allow it,
it will leave us full of anxiety and
continuous worry.

You have the choice that has the power to change
your life completely.
You can find a way to flip anxiety on its head and turn
it into a wisdom that
will permit you to start enjoying
your whole existence.

 

Bekymmer_03 Bekymmer_04

 

Rain Or Shine

 

Try my following heavily researched advice and you
will NEVER feel  anxious again.

 

P H Y S I O L O G Y

 

Keep under total control your,

 

a)      Breathing

b)      Posture

c)      Body Movements

d)      Facial Expressions

e)      Tone of Voice

 

F O C U S

 

a)      Discipline your thoughts.
Any negativity, turn it to positive thinking
immediately — otherwise
forget it completely.
Feel calm and peaceful.

 

b)      Feel strong and powerful, so nothing can
disturb your peace
of mind.
Feel invincible.

 

B I O  C H E M I S T R Y

 

Use the following daily:

 

a)     —   Vitamin C                   1000mg

           Vitamin D3                  2000IU

           Zinc                               20mg

           Quercetin                     500mg

           Coenzyme Q10            100mg

           Omega 3 fatty acids    2800mg

           Magnesium                   400mg

          Vitamin B complex High Potency

 

b)        Chamomile Tea

           Lemon Balm Tea

        —    Linden Flower Tea

 

c)        Lavender Essential Oil

        —   Lemon Essential Oil

           Rose Essential Oil

 

Bekymmer_05 Bekymmer_06

 

Sang-Froid

 

Life is too short and too precious to spend it suffering
and unhappy.
You have full power over your mind.
Make peace with yourself.
Make peace with your heart and soul.

Make the right choice.

Make the heroic choice.

 

 

Ataraxia!

 

Hi there!

 

Izzy woke up this morning feeling very strange.
She stretched, got up slowly and
looked herself in
the wardrobe mirror when…
“oh my God, I look so tired”  she exclaimed.

This is not the first time she was catching her
reflection and thinking,  “I’m really
struggling here!”
Her eyes were puffy, her hair was awful and her body
shape was not perfect in
any way.

But she had already decided some time ago now,
not to be interested in what other
people thought of her.
She didn’t care
about their opinion any more.

“I’m not really concerned in looking perfect any longer.
I’ve abandoned
this long and painful pursuit for perfection;
so now I feel good within
myself — I’m free and relaxed, at last.
I know I don’t look my best, but life continues and I have to follow…..”

 

Atarxia_01_ed Atarxia_02

 

Law and Order

 

Peaceful means to be calm in your heart.
You need to cut out all the
worried thoughts in your head and
replace them with inner serenity.

Most people are in a state of endless unrest.
The following suggestions will help quiet an anxious mind:

 

1)    Stop caring about what everyone else thinks.
Give priority to what is
important to you, and reject
whatever
is not right for you.

 

2)    Do not worry about perfection, because nothing in
life is perfect.
Be grateful for what you have now.

 

3)    Accept and love yourself for what you are and
where you are.
Only then
you will feel positive, joyful and relaxed.

 

4)    Negative life changes are very painful, but realise
that something new
and better is on its way.
Life changes
every minute, and you have to follow and
adjust if you want to succeed.

 

5)    Accept what is and you will be really happy.
Adjust your attitude
and the way you react to things and
you will eliminate all stress from your life.

 

6)    Ignore negativity around you, and ask yourself if
it is really true.
See the
good side of everything, smile and think positively.
Keep your mind open
and you will  be peaceful.

 

7)    Realize that people who criticize others as well as
everything around them are telling
their own story.

 

8)    Letting go of things  or people means you are strong
enough to embrace the present.

 

Atarxia_03 Atarxia_04

 

Bed Of Roses

 

Freedom is to realise that you do not have to agree with
everything or everyone else,
and the opposite.

Patience is the ability we have to feel good while working
for what we want to succeed.

If you catch yourself worrying, immediately say “STOP”;
otherwise you will suffer what
you worry about.
Then take a meditative
walk focusing on the earth under your feet.

Peace and happiness are states of mind, and they require
effort to be achieved.
Peace of mind must be your highest and deepest goal.

Stay in Peace!!