5 Proven Steps to Relieve Anxiety, Panic Attacks, and Stress with Mark Sing

Relaxation Technique for Stress and Anxiety - Manage Your Stress

Anxiety And Stress Management - A Chinese Medicine Approach

By Tracey-Ann Brown, Complementary & Oriental Medicine

These days, many people find themselves feeling excessively stressed and struggling to find the balance between work, family, their various commitments, and a feeling of relaxed endeavour. This stress may manifest with feelings of anxiousness, insomnia/sleeplessness, headaches, moodiness, and in some cases low energy.

Traditional Chinese medicine offers a number of approaches in managing some of these concerns.

Herbal remedies

In traditional Chinese medicine, several herbs are usually combined to calm and settle the shen/spirit, in order to reduce anxiety, irritability and restlessness, restore healthy sleep patterns and clear thoughts. Formulas are prepared from a wide variety of herbs, shells and minerals called SHEN CALMERS.

These include:

HERBS

Suan Zao Ren (Sour Jujube Seed)

He Huan Pi (Mimosa Tree Bark or 'Collective Happiness Bark')

SHELLS

Mu Li (Oyster Shell)

Zhen Zhu Mu (Mother of Pearl)

MINERALS

Hu Po (Amber)

Dai Zhe Shi (Hematite)

These Shen calmers are divided into two categories:

Substances that anchor, settle and calm the spirit - these substances have a sedative and tranquilising effect.

Herbs that nourish the heart and calm the spirit: These are used primarily in cases of anxiety accompanied by palpitations. These herbs are milder in character than the previous category and are more nourishing.

In preparing herbal prescriptions, herbs may also be added to address other accompanying or underlying health issues in order to achieve optimal healing. For example, if feelings of stress and anxiousness are accompanied by digestive problems or even hot flashes, then a formula would be prepared to address all of these issues simultaneously.

Acupuncture

Acupuncture also offers an additional course of treatment for relief, whether alongside herbal remedies or on its own. Acupuncture points are selected from over 1,000 points on the body and gently stimulated. This in turn stimulates the central nervous system, which assists the body in restoring its self-regulating systems. The Ear Shen Men Point is especially effective as part of a treatment to ease anxiety.

Tai chi

Tai chi is a Chinese martial art that is primarily practised for its health benefits. Tai chi emphasises complete relaxation and is essentially a form of 'meditation in motion'. It is characterised by soft, slow, flowing movements.

Dietary recommendations

As with any health care programme, to resolve ill-health, diet plays an important role. A number of foods can assist in the management of stress and easing anxiety.

These include:

Grains: whole wheat, brown rice, oats

Vegetables and their juices: mushroom, cucumber, celery, lettuce

Spices: dill, basil

Teas: chamomile, valerian, rose hips

Milk (cow and goat)

Wheat germ

Foods to avoid include: alcohol, coffee, cigarettes.

Lifestyle recommendations

Daily practises that calm and nurture the spirit. Such as: prayer, meditation, silent contemplation, mantras, chanting, and various relaxed and mindful processes that promote self-reflection and quiet.

Your physical, as well as emotional environment is another key factor. Try to avoid excessive pollution or noise, harmful speech and relationships that are more of a burden than a joy.

http://jamaica-gleaner.com/gleaner/20140702/health/health1.html

Anxiety research: Even crayfish get stressed, scientists show

Anxiety is not only felt by the followers of the England football team, it can also be found in the lowly crayfish, a small lobster-like creature that appears to be capable of fearing the future just like a soccer fan, a study has found.

For the first time scientists have found unequivocal signs that the state of anxiety normally associated with higher forms of life such as humans, mammals and other animals with a backbone is also shared with a spineless species with a worrying disposition.

An experiment has shown that the freshwater crayfish can be induced into a state of deep anxiety that can only be alleviated by the same kind of tranquilisers used to treat people afflicted by a similar condition, scientists said.

The study revealed that the crayfish emotion is governed by the same chemical transmitters in its nervous system that are involved in controlling anxiety in humans, which is why anxious crayfish respond to benzodiazepine, a tranquiliser used to treat anxiety in people, scientists said

“Anxiety is different from fear, which is something that even the simplest animals show. Anxiety is a kind of fear of the fear, and animals who experience it will display adaptive behaviour to minimise the threat,” said Daniel Cattaert, a neuroscientist at the University of Bordeaux in France.

“Acute anxiety can be beneficial. After an animal has faced a bad experience then if it adapts its behaviour to minimise the risk in the future, then this can be beneficial for the animal. People thought this only occurs in animals with complex nervous systems, but we have found it in crayfish,” Dr Cattaert said.

The study, published in the journal Science, involved subjecting crayfish to a series of mild electric shocks which understandably made them nervous and so prone to flicking their tails as an escape response.

They also changed their behaviour when compared to crayfish that had not been treated with electric shocks. Instead of exploring the well-lit parts of their tank, the anxious crayfish kept almost entirely to the darker corners as light made them fearful.

“This adaptation in the stressed crayfish lasts for about an hour after being subjected to about 20 minutes of stress. A naïve crayfish will readily explore the well-lit arms of the cross-shaped tank but the stressed crayfish are clearly anxious about doing this,” Dr Cattaert said.

“There is clear decision making involved. They may start to enter the lit areas of the tank but then they stop and go back to the dark areas,” he said.

When the stressed crayfish were treated with chlordiazepoxide, a potent benzodiazepine, they overcame their anxiety and readily explored the well-lit areas of the tank, showing no abnormal aversion to light, he added.

Injecting the neurotransmitter serotonin into unstressed crayfish, however, caused them to behave as if they had undergone the electric-shock treatment. Serotonin also plays a key role in governing the stress response in humans, suggesting that there is a common origin of anxiety in crayfish and people, the researchers said.

“Our results demonstrate that crayfish exhibit a form of anxiety similar to that described in vertebrates, suggesting the conservation of several underlying mechanisms during evolution,” they said in the study published in Science.

Dr Cattaert did not want to go as far as to suggest that crayfish are showing some kind of conscious behaviour, or even that they feel pain in the same way that mammals feel pain.

“It doesn’t mean that the emotions are the same, although we have found that the mechanism that has been developed in vertebrates [animals with backbones] is also present in crayfish. But I wouldn’t say that this changes totally our view of crayfish,” he said.

“Crayfish forget things pretty rapidly and if you don’t have a long memory you have no sense of consciousness.”

Animal emotions: Do beasts feel burdened?

Emotions are seen as  something unique to humans. However, we can often see “emotions” in other animals, although not all scientists agree on whether they are exactly analogous to what people feel.

Fear An aversion to an  imminent threat is almost  universal in the animal kingdom. Rodents have been shown to fear the smell of  a predator, such as cat’s  urine, and birds in a nest  will lie low when the  silhouette of a hawk flies overhead.

Love Bonding and attachment are also both universal, but love is a subjective state. Some animals, such as swans, will form long-term mating bonds that last for much of their lives.

Sadness Any dog owner will attest to the ability of a pet  to show signs of depression  or sadness. Some wild  animals, such as elephants and chimpanzees, have been shown to mourn their dead.

Happiness Social mammals are particularly good at  displays of affection  and “happiness”. Young wolves, which live in a  pack, will clearly show  signs of being content  and “happy”.

http://www.independent.co.uk/news/science/worried-it-was-only-you-even-crayfish-can-feel-anxiety-scientists-show-9532781.html

How Owning a Dog or Cat Can Reduce Stress

When thinking of ways to reduce stress in life, usually techniques like meditation, yoga and journaling come to mind. These are great techniques, to be sure. But getting a new best friend can also have many stress relieving and health benefits. While human friends provide great social support and come with some fabulous benefits, this article focuses on the benefits of furry friends: cats and dogs! Research shows that, unless you’re someone who really dislikes animals or is absolutely too busy to care for one properly, pets can provide excellent social support, stress relief and other health benefits—perhaps more than people! The following are more health benefits of pets.

Pets Can Improve Your Mood

For those who love animals, it’s virtually impossible to stay in a bad mood when a pair of loving puppy eyes meets yours, or when a super-soft cat rubs up against your hand. Research supports the mood-enhancing benefits of pets. A recent study found that men with AIDS were less likely to suffer from depression if they owned a pet. (According to one study, men with AIDS who did not own a pet were about three times more likely to report symptoms of depression than men who did not have AIDS. But men with AIDS who had pets were only about 50 percent more likely to report symptoms of depression, as compared to men in the study who did not have AIDS.)

Pets Control Blood Pressure Better Than Drugs

Yes, it’s true. While ACE inhibiting drugs can generally reduce blood pressure, they aren't as effective on controlling spikes in blood pressure due to stress and tension. However, in a study on pets and blood pressure, groups of hypertensive New York stockbrokers who got dogs or cats were found to have lower blood pressure and heart rates than those who didn't get pets. When they heard of the results, most of those in the non-pet group went out and got pets!

Pets Encourage You To Get Out And Exercise

Whether we walk our dogs because they need it, or are more likely to enjoy a walk when we have companionship, dog owners do spend more time walking than non-pet owners, at least if we live in an urban setting. Because exercise is good for stress management and overall health, owning a dog can be credited with increasing these benefits.

Pets Can Help With Social Support: 

When we’re out walking, having a dog with us can make us more approachable and give people a reason to stop and talk, thereby increasing the number of people we meet, giving us an opportunity to increase our network of friends and acquaintances, which also has great stress management benefits.

Pets Stave Off Loneliness and Provide Unconditional Love

Pets can be there for you in ways that people can’t. They can offer love and companionship, and can also enjoy comfortable silences, keep secrets and are excellent snugglers. And they could be the best antidote to loneliness. In fact, one study found that nursing home residents reported less loneliness when visited by dogs than when they spent time with other people! All these benefits can reduce the amount of stress people experience in response to feelings of social isolation and lack of social support from people.

Pets Can Reduce Stress—Sometimes More Than People

While we all know the power of talking about your problems with a good friend who’s also a good listener, research shows that spending time with a pet may be even better! One study showed that, when conducting a task that’s stressful, people actually experienced less stress when their pets were with them than when a supportive friend or even their spouse was present! (This may be partially due to the fact that pets don’t judge us; they just love us.)

It’s important to realize that owning a pet isn’t for everyone. Pets do come with additional work and responsibility, which can bring its own stress. However, for most people, the benefits of having a pet outweigh the drawbacks. Having a furry best friend can reduce stress in your life and bring you support when times get tough.

http://stress.about.com/od/lowstresslifestyle/a/petsandstress.htm

Shelter Animals help lower stress in college students

12 Ways To Eliminate Stress At Work

The average business professional has 30 to 100 projects on their plate. Modern workers are interrupted seven times an hour and distracted up to 2.1 hours a day. And four out of 10 people working at large companies are experiencing a major corporate restructuring, and therefore facing uncertainly about their futures. This may be why more than 40% of adults say they lie awake at night plagued by the stressful events of the day.

“People are asking me for answers,” says Sharon Melnick, Ph.D., a business psychologist and author of just released Success Under Stress. “Everyone feels overwhelmed and overly busy.”

Is there a way to maintain steady focus throughout the day? Is it possible to do everything that needs to get done and still have energy left over after work? How do you keep cool under so many demands? Informed by 10 years of Harvard research and field-tested by more than 6,000 clients and trainees, Melnick offers the following strategies to take your work stress down a peg, before it takes over your life.

Act Rather Than React

“We experience stress when we feel that situations are out of our control,” says Melnick. It activates the stress hormone and, if chronic, wears down confidence, concentration and well-being. She advises that you identify the aspects of the situation you can control and aspects you can’t. Typically, you’re in control of your actions and responses, but not in control of macro forces or someone else’s tone, for example. “Be impeccable for your 50%,” she advises. And try to let go of the rest.

Take A Deep Breath

If you’re feeling overwhelmed or are coming out of a tense meeting and need to clear your head, a few minutes of deep breathing will restore balance, says Melnick. Simply inhale for five seconds, hold and exhale in equal counts through the nose. “It’s like getting the calm and focus of a 90-minute yoga class in three minutes or less at your desk,” she says.

Eliminate Interruptions

“Most of us are bombarded during the day,” says Melnick. Emails, phone calls, pop ins, instant messages and sudden, urgent deadlines conspire to make today’s workers more distracted than ever. While you may not have control over the interrupters, you can control your response. Melnick advises responding in one of three ways: Accept the interruption, cut it off, or diagnosis its importance and make a plan. Many interruptions are recurring and can be anticipated. “You want to have preset criteria for which response you want to make,” she says. You can also train those around you by answering email during certain windows, setting up office hours to talk in person or closing the door when you need to focus.

Schedule Your Day For Energy And Focus

Most of us go through the day using a “push, push, push” approach, thinking if we work the full eight to 10 hours, we’ll get more done. Instead, productivity goes down, stress levels go up and you have very little energy left over for your family, Melnick says. She advises scheduling breaks throughout the day to walk, stretch at your desk or do a breathing exercise. “Tony Schwartz of the Energy Project has shown that if we have intense concentration for about 90 minutes, followed by a brief period of recovery, we can clear the buildup of stress and rejuvenate ourselves,” she says.

Eat Right And Sleep Well

“Eating badly will stress your system,” says Melnick, who advises eating a low-sugar, high-protein diet. “And when you’re not sleeping well, you’re not getting the rejuvenating effects.” According to the CDC, an estimated 60 million Americans do not get sufficient sleep, which is a critical recovery period for the body. If racing thoughts keep you from falling asleep or you wake up in the night and can’t get back to sleep, Melnick suggests a simple breathing trick that will knock you out fast: Cover your right nostril and breathe through your left for three to five minutes.

Change Your Story

Your perspective of stressful office events is typically a subjective interpretation of the facts, often seen through the filter of your own self-doubt, says Melnick. However, if you can step back and take a more objective view, you’ll be more effective and less likely to take things personally. She recalls one client who sent a request to human resources for more people on an important project. When she was denied, she immediately got angry and defensive, thinking they didn’t trust her to know what she needed. Yet she never stopped to even consider there might be budgetary issues on their end. Once she was able to remove herself from the situation, she called the HR director and said: Tell me where you’re coming from, I’ll tell you where I’m coming from and then let’s see if we can find a solution. Ultimately, it worked

Cool Down Quickly

“When you feel frustrated or angry, it’s a heated feeling in your body that can cause you to react,” says Melnick. Instead of immediately reacting—and likely overreacting—she suggests trying a “cooling breath” technique: Breathe in through your mouth as if you are sipping through a straw, and then breathe out normally through your nose. Done right, you’ll feel a cooling, drying sensation over the top of your tongue. It’s like hitting the “pause” button, giving you time to think about your response. She says, “It’s so powerful it will even calm the other person down.”

Identify Self-Imposed Stress

“Learn to stop self imposing stress by building your own self-confidence rather than seeking other’s approval,” says Melnick. If you’re too caught up in others’ perceptions of you, which you can’t control, you become stressed out by the minutia or participate in avoidance behaviors like procrastination. Ironically, once you shift your focus from others’ perception of your work to the work itself, you’re more likely to impress them.

Prioritize Your Priorities

With competing deadlines and fast-changing priorities, it’s critical to define what’s truly important and why. That requires clarity, says Melnick. It’s important to understand your role in the organization, the company’s strategic priorities, and your personal goals and strengths. Cull your to-do list by focusing on those projects that will have the most impact and are best aligned with your goals.

Reset The Panic Button

For those who become panic-y and short of breath before a presentation, Melnick says you can quickly reduce your anxiety with the right acupressure point. Positioning your thumb on the side of your middle finger and applying pressure instantly helps regulate your blood pressure.

Influence Others

Even if you’re responsible for your behavior and outlook, you’re still left dealing with other people’s stressful behavior, Melnick notes. She advises confronting a problem coworker or employee by stating the bad behavior in a respectful tone, describing the impact on the team and the individual, and requesting a change. For example, constant negativity might be addressed in this way: “When you speak in a critical tone, it makes others uncomfortable and less likely to see you as a leader. I understand your frustration but request that you bring concerns directly to me, so we can talk them through.” By transferring the ownership of the problem, you’re more likely to resolve it.

Be Your Own Best Critic

Some 60,000 thoughts stream through your mind each day, Melnick says, and internal negativity is just as likely to stress you out as an external event. The fix? Instead of being harsh and critical of yourself, try pumping yourself up. Encouraging thoughts will help motivate you to achieve and ultimately train you to inspire others.

http://www.forbes.com/sites/jennagoudreau/2013/03/20/12-ways-to-eliminate-stress-at-work/

French women use colouring books to help relieve stress and anxiety

Publishers market the books as having "therapeutic" qualities

Usually associated with play-schools and toy boxes, colouring books have a found a new fan-base in France, where women have taken up colouring to help ease their stress and anxiety.

The trend is thanks to a clever marketing ploy used by publishers, which means more of the books are bought in France – mainly by women - than in any other nation in the world, the Telegraphreported.

By advertising the books as “therapeutic” and “anti-stress”, and swapping child-friendly scenes for more mature topics such as “medieval art” or “extraordinary gardens”, publishers have harnessed a niche market.

Now, colouring books sell faster than cookery books in France, according to trade publication Livres Hebdo.

One example of the success of clever marketing comes in the English title Secret Garden - An Inky Treasure Hunt and Colouring Book by Johanna Basford.  French publisher Marabout added “anti-stress” to the title, and the book sold many more copies than it did in Britain, the newspaper reported.

“We did a test run in 2012 when we launched 100 Coloriages Anti-Stress, which we had bought from a British publisher that sold it as Colouring for Grown-ups,” Anne Le Meur, who runs the colouring book section of publisher Hachette, told the newspaper.

“It was an instant success, love at first sight!”

35-year-old Cynthia Riviere from the souther city of Arles runs a Facebook group for colouring book fans. She told the newspaper she colours for an hour a day, and finds the activity alleviates her headaches, and moves her “into a deep calm”. 

http://www.independent.co.uk/life-style/health-and-families/health-news/french-women-use-colouring-books-to-help-relieve-stress-and-anxiety-9479711.html