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LESLIEJEAN43's Photo LESLIEJEAN43 Posts: 26,681
7/12/07 9:22 A

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Thank you for the info on yogajournal; actually, I am on their mailing list, but, I have some problems with my computer, and it usually doesn't play properly.
Thanks also for the info on panic disorders--I do have that as well, although no specific phobias; my panic just seems to come 'out of the blue' and fortunately, not very often. I usually have to take my med for that.
Leslie emoticon

"Any idiot can face a crisis. It's the day-to-day living that wears you out."
---Anton Chekhov



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7/12/07 1:46 A

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Phobias and panic attacks

Most of us have panicked with good reason at some time. The traffic light goes green, we start to cross the road, a car approaches fast and makes no sign of braking. To panic in this situation is normal - we run, and fast.
But what if a perfectly harmless everyday experience creates the same response. Or worse, if you experience panic for no apparent reason and completely without warning. While some people enjoy being scared - think of rollercoasters - it's quite a different thing if you have no idea why you're scared or when it's going to stop.
Common phobias
It's possible to be phobic about anything, but these are particularly common fears:
• dental treatment
• flying
• blood
• social phobias
• agoraphobia (open spaces).


When a person with a phobia comes into contact with the thing they're frightened of - or knows that they soon will - they develop some of the more immediate physical symptoms of anxiety. Anxiety is made up of a long list of symptoms, and different people develop different patterns of symptoms.
For many people, this is enough to make them completely avoid whatever they're dreading - a whole life can become structured around avoiding the situation or object. But sometimes it's unavoidable and a person with a phobia is forced into a situation they fear. For example, years of someone not going to the dentist ends in the need for emergency treatment, or someone suffers an accidental cut or has to attend a meeting that can't be avoided. Panic often follows.
The word 'often' is important here - panic isn't inevitable, and it doesn't always follow. Many people with a phobia surprise themselves and come through the situation, even though they find it highly unpleasant.
Symptoms of panic attacks
For those who do panic, the symptoms are:
• fast, pounding heartbeat
• difficulty catching your breath
• chest pain
• flushing and sweating
• feeling sick
• trembling
• dizziness
• dry mouth
• needing to go to the toilet
• feeling faint


This experience can be so intense that the person becomes convinced that they're having a heart attack, which adds to their feeling of panic.
Some people also begin to feel that the reactions of their body are so extreme and so out of control that they're simply an observer of it all.
Though they don't describe any kind of out-of-body experience, they do describe feeling as though they become detached from what's going on, as though the whole situation had taken on an unreal quality.
This is referred to as 'depersonalisation'. It sounds as though it may be a relief from the panic attack, but it is, in fact, even more unpleasant.
There's another group of people who experience panic attacks apparently spontaneously. This is often associated with general anxiety - ongoing, grumbling symptoms coming to a peak. But panic attacks also occur out of the blue. When this happens, the fear of it reoccurring in the same situation can easily develop, leading to a phobia or general anxiety that becomes self-feeding.
How many people are affected?
Some phobias are more common than others. Up to ten per cent of people a year experience a phobia of flying, dentists or of blood. These are referred to as the simple phobias.
Social phobia is less common, affecting about 25 people in 1,000 each year. Agoraphobia occurs in about 30 people in every 1,000 a year, and it's roughly twice as frequent among women. Panic disorder affects between ten and 30 people per 1,000 in a year - again, it's roughly twice as frequent among women.
What can I do to help myself?
The first step is to break the vicious cycle that builds up. Learning relaxation techniques is a good way to do this. Your body instinctively becomes tense - it's not a response that we learn - and relaxation also has to be consciously learned.
There are two types of relaxation exercise - 'guided fantasy' and 'muscle tension'. Relaxation is not an immediate fix for the problem and, like all skills, is only acquired through practice.
You can use the thought-monitoring charts to rate what goes through your mind and how anxious you feel in a phobic situation. Then, using the relaxation techniques, try to reduce your anxiety in the phobic situation. This takes practice.



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7/12/07 1:44 A

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u r welcome sweet Leslie so start breathing & making yoga dont get lazy:) did u c Yoga link i posted for u?
See Yoga videos online--wonderful!--
http://www.yogajournal.com/x_multimedia_
asana.cfm

Edited by: SWEETORANGE at: 7/12/2007 (01:45)
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LESLIEJEAN43's Photo LESLIEJEAN43 Posts: 26,681
7/11/07 2:05 P

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Thank you very much for the ideas on breathing exercises.
I have been trying so hard to stop smoking---I hate it---but, after a few days, or a couple of weeks, my anxiety builds up so much that I feel as if I HAVE to smoke, which is not what I want to be doing!
These breathing exercises will help me when I quit again, and I have saved this to my 'favorites'.
I will win this battle yet!
Leslie emoticon

Edited by: LESLIEJEAN43 at: 7/11/2007 (14:06)
"Any idiot can face a crisis. It's the day-to-day living that wears you out."
---Anton Chekhov



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7/11/07 9:54 A

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Hey Leslie
I think breath-awareness practice is wt u need to set ur goals

Inhale, Exhale, Relax
When it comes to coping with stress overload, your breath is one of the best remedies there is...and it's free!

As with any treatment, the breathing remedy must be administered intelligently and judiciously to be fully effective. Each condition responds best to its own special breath. To calm anxiety, for example, you can purposely lengthen your exhalations; to alleviate dullness and fatigue, you can lengthen your inhalations. And to lift yourself out of an emotional pit, it's most effective to equalize the lengths of your inhalations and exhalations.

ANXIETY. You can work with anxiety by focusing on your exhalations and lengthening them, deliberately and gradually. For example, if your everyday exhalation lasts six counts, draw each one out to seven for a few breathing cycles, then to eight for a few cycles, and so on, until you find a length that suits you.
Once you've comfortably increased the length of your exhalations by a few counts, turn part of your attention to the subtle sound of them. You'll notice that each one makes a soft "ha," like a gentle sigh. Try to make this sound—and your exhalations—as soft and even as possible from beginning to end. Pause briefly at the end of each exhalation, resting peacefully in the stillness. Continuing like this, watch your breath as steadily as you can for 10 to 15 minutes.

FATIGUE. To work with fatigue, settle into your everyday breath. Then, after it has slowed down and smoothed out, pause briefly after an exhalation. Rest peacefully in the stillness. After a few seconds, you'll feel a kind of ripple; it's the swell of your next inhalation, building like a wave approaching the shore. Don't take the inhalation immediately; instead, allow it to gather and grow for a few more seconds. Then, without effort or resistance, gratefully receive the breath.
Continue to explore lengthening your exhalation retentions for 10 or 15 breaths. Then begin to lengthen your inhalations gradually, just as you lengthened your exhalations in the previous exercise for anxiety. Finally, shift part of your focus to the sound of your inhalations, a slightly whispering sibilance the yogis think of as "sa." Try to make this sound—and your inhalations—as soft and even as possible from beginning to end, and continue to watch your breath as steadily as you can for 10 to 15 minutes.

DEPRESSION. Working with depression can be more difficult than working with either anxiety or fatigue. For that reason, be cautious about how you apply the breathing remedy when you're feeling blue. Forcing the breath can quickly exacerbate your lousy mood.
As with any breathwork, start by settling into a comfortable position and allowing your everyday breath to slow down and smooth out. Then count the length of your next inhalation. When you release your exhalation, match its length to that of the inhalation.
Continue in this fashion for a minute or so, balancing the length of the inhalations and exhalations. Then gradually—just once out of every three or four cycles—add another count to each inhalation and each exhalation until you reach a number that suits you. The yogis call this equal ratio breathing.
For depression, the effect of the breath on your mood is the best indicator of how long you should continue the exercise. Start out with a particular time goal in mind—say, 10 minutes—but be ready to shorten that by a few minutes if you feel your depression lifting. On the other hand, you can continue on past your goal for a few minutes if you feel you need to.

The Pause That Really Refreshes
How often do you need to practice to make the breathing remedy effective when you really need it? There's no pat answer; it's a practice like any other, and the more you exercise your ability to watch your breath, the better you will become at doing it.
If you can, schedule a regular 10-minute breath-awareness practice during a quiet part of the day. (For many people, early morning is best.) But if that seems like too much of a commitment, it's simple enough just to close your eyes and take 60-second conscious breathing breaks at random moments in your daily routine. You might find that these breaks are almost as energizing as a coffee break—and they have a lot fewer side effects. In fact, you may discover that conscious breathing not only soothes your emotions and boosts your energy; it can also make your life richer and more fun.


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7/11/07 9:46 A

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You can impact more people than you'll ever know

Too many people sit on the sidelines of life waiting for that one great opportunity or the chance of a lifetime. We seldom realize that while we are waiting, we are missing the small opportunities to make a difference that surround us in our everyday lives. For example, you could pick up the litter on a street that you travel often, help someone carry her groceries to her car, or offer to help a child read a book. Of course, this list could go on and on. Your small action could make all the difference in the world to someone and you may never know it. Don't sit around and wait for the BIG CHANCE because you never know...one of those small opportunities might turn into the next chance of a lifetime.


You can make it!



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LESLIEJEAN43's Photo LESLIEJEAN43 Posts: 26,681
7/11/07 4:35 A

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Thank you for this too; I have been giving up on a personal goal in the face of anxiety, and need to find a way to get beyond that.
Leslie emoticon

"Any idiot can face a crisis. It's the day-to-day living that wears you out."
---Anton Chekhov



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7/11/07 3:40 A

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Facing your worst fears:

Your worst fears are usually the ones that never happen. Unfortunately, they're also the ones that keep you from trusting yourself and your abilities.

Doesn't it seem silly to give up in the face of an anxiety that may be no more real than the fairy tale troll that lives under the bridge? If you approach a possible roadblock with hesitation, it might resist and break your resolve. But if you step forward with confidence, you can climb that wall, even one inch at a time, and pull yourself over the top. It's all about confidence, which you build by facing problems. Then you know that you can take on anything that comes along. The unknown monster under the bed is always scarier than the dust bunny reality.


You can make it!



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7/11/07 3:36 A

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"It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it."

Why "sleeping on it" is good advice

Tough challenges call for clear heads. Muddled minds and sluggish skulls make bad decisions and are quick to rash reactions. For sharp thinking, nothing beats regular amounts of good sleep. Some say that your subconscious works on problems while you rest, and that's why solutions come easier in the morning. Could be. Or it could be that brain power is strongest after a good night's sleep. So instead of staying up late, you might actually get more done in the long run by going to bed instead and closing your eyes. With just a little sleep awareness, your mind can stay alert longer through the day and block out your troubles when it's time to sleep. Because if you're dragging all day, or nearly fall asleep in the afternoon, you may be causing more problems than you solve.



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7/11/07 3:34 A

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:) u r welcome sweetheart i'm always there & i can post lot of useful things, let's motivate eachother emoticon

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ANGEL_OF_HOPES's Photo ANGEL_OF_HOPES Posts: 4,181
7/10/07 5:20 P

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thnx sweetie 4 ur Great Support emoticon & 4 taking the lead emoticon in weekends as I usually have a very limited access during Fridays and Saturdays due to the family commitments and doing some stuff be4 work days.

Kind Rgrds, Menna
"When U just don't think U can,keep going!Getting through those weak moments iS how U become stronger."
"Make the most of urself, 4 that S all there4 U."
"Don’t allow some One 2 be Ur priority, while U r his option."
" Be The Change U Wish To C The World"
http://sparkpeople.com/myspark/groups_
in dividual.asp?gid=11729


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7/10/07 2:51 P

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u r welcome Leslie I'm glad u found it useful to u emoticon

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LESLIEJEAN43's Photo LESLIEJEAN43 Posts: 26,681
7/10/07 7:19 A

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Thank you so much for these as well; I know how important my mental health is! And, I am working on self-awareness, so these are very timely for me.
Leslie emoticon

"Any idiot can face a crisis. It's the day-to-day living that wears you out."
---Anton Chekhov



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7/10/07 7:00 A

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Self Awareness:

Becoming self aware does not mean being selfish though. Discovering the inner you will enable you to seek the opportunities to give more of yourself to others and this will have mutual benefits in your relationships as well as helping to become more true to yourself in every aspect of your life.

Being self aware is knowing yourself. These are some of the many areas it covers:
• your wishes and desires - what do you want in your life
• do you know your strengths?
• do you know your weaknesses?
• what motivates you and makes you happy?
• what do you want to change about yourself or about your life?
• considering your achievements so far
• how do you relate to others and is this socially acceptable or beneficial to you?
• the things stopping you from achieving your wishes
• how do you need to improve as a person?
• thinking about your most important beliefs and values
• think about the value you see yourself as having as a person?


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7/10/07 6:54 A

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Personal mental health is important if you want to build your self esteem and confidence. Personal mental health guides towards happiness and success.
Personal mental health comes from the doing right things to find inner strength.
Personal Mental health is something you should give priority to. You need to feed the brain inspirational and positive messages and maintain self esteem. Are you healthy in mind and body?
Personal mental health comes from good. Evil leads to sickness of the mind. Happiness is only possible for you if you choose to be a good person. Helping others brings immense benefits and satisfaction, therefore happiness.
Personal mental health can be increased if you:
• Smile and laugh more
• Don't take yourself or life so seriously
• Realize that if you fail it is not the end of the world
• Walk everyday whenever you can (for exercise but also your brain needs fresh air)
• Dream about new possibilities
• Reflect on your successes and believe in yourself
• Do things you love as often as possible
• Welcome new challenges and experiences
• Work on your self-confidence

----

• Do not watch, listen or read negative or evil things (especially violent, depressive or insane things)
• Try to avoid becoming obsessed with anything (moderation is self-control)
• Try to find beauty in everything and put your focus on beautiful things
• Enjoy some quiet time each day
• Try to help others
• Encourage and want others to succeed
• Be generous in everyway including financially
• Be honest to yourself and others

I believe we are meant to be healthy and illness often comes as a result of negative thinking.
So be positive, caring and love others and you will find happiness!


You can make it!



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