Tips For Overcoming Stress, Anxiety And Panic Attacks

We are all living in a very hectic world these days; it feels like the time is ticking away faster and faster. Works and family responsibilities are overwhelming us at times. Hence, it’s no surprise that stress and anxiety creep in our lives. Nobody could eliminate stress completely; what we could do however, is learn to control and manage stress before it takes control of our lives.

Stress and anxiety are the major cause of panic attacks. If not dealt with, it can have a devastating effect on our life. Especially for people with A-type personalities, the perfectionism they seek in everything they do never quite measures up to their expectations. Please understand that no one is perfect; humans are all imperfect living in an imperfect world. Don’t stress it out and make yourself crazy, just take it all in your stride.

There are many different ways to deal with stress; just some simple exercises can help stop the onslaught of stress. For example, just focus on breathing properly can take away the anxiety from your mind and bring you back to a calm state. Anytime when you feel stress, put your left hand on your stomach and start to breathe deeply and slowly; you should feel that your stomach expands when you breathe in air; that’s the right way to breathe.

Going outside for some fresh air can also help. Walking or running for 20 minutes can release endorphins which help relieve stress. Listening to classical music also helps as it lowers the blood pressure, and brings calm within.

Sometimes, however, stress reveals itself in other ways. Fear, feelings of presssure, inability to focus and palpitations; all these are symptoms of stress that can lead to anxiety, panic attacks, and the fright or flight syndrome.

For example, you are fearful when speaking in front of a group of people; anxious when a plane’s taking off; nervous during your wedding day, etc. There is really no absolute cure for fear and anxiety. To overcome it, you will have to face your fear; admit that you are fearful, seek to understand it, and do the right thing anyway. Develop faith that you will eventually conquer your fear and anxiety.

If stress is getting you down, examine the cause. Determine the origin, talk to a friend or discuss it with a professional or a loved one. Stress, if not acted upon, can cause serious health problems. Learn to live and cope with it at all costs, if you can.

Remember that there is no such thing as “stress-free” life as stress is always around us; unless of course if we are already dead. As long as we are still breathing, we’re susceptible to stress and anxiety. What we can do however, is to develop a “stress-proof” life. There are many successful self-help techniques you can learn to stop anxiety and panic attacks on its track.

Time Management - The Key To A Balanced Life

Time management is basically about being focused on the important things. The Pareto Principle - a.k.a. the '80:20 Rule' - states that 80% of efforts that are not time managed or unfocused generates only 20% of the desired output. However, 80% of the desired output can be generated using only 20% of a well time managed effort. Although the ratio '80:20′ is only arbitrary, it is used to put emphasis on how much is lost or how much can be gained with time management.

Some people view time management as a list of rules that involves scheduling of appointments, goal settings, thorough planning, creating things to do lists and prioritizing. These are the core basics of time management that should be understood to develop an efficient personal time management skill. These basic skills can be fine tuned further to include the finer points of each skill that can give you that extra reserve to make the results you desire.

But there is more skills involved in time management than the core basics. Skills such as decision making, inherent abilities such as emotional intelligence and critical thinking are also essential to your personal growth.

Personal time management involves everything you do. No matter how big or small, everything counts. Each new knowledge you acquire, each new advice you consider, each new skill you develop should be taken into consideration.

Personal time management should not be a daunting task. It is a very sensible and reasonable approach in solving problems big or small. A great way of learning time management and improving your personal life is to follow several basic activities.

One of them is to review your goals whether it be immediate or long-term. A way to do this is to keep a list that is always accessible to you. Always determine which task is necessary or not necessary in achieving your goals and which activities are helping you maintain a balanced life style.

Below are some important steps you must always remember in order to manage your time and achieve the important tasks.

• Learning to say "No". You actually see this advice often. Heed it even if it involves saying the word to family or friends.
• Pat yourself at the back or just reward yourself in any manner for an effective time management result.
• Try and get the cooperation from people around you who are actually benefiting from your efforts of time management.
• Don't procrastinate. Attend to necessary things immediately.
• Have a positive attitude and set yourself up for success. But be realistic in your approach in achieving your goals.
• Have a record or journal of all your activities. This will help you get things in their proper perspective.

From the moment you integrate into your life time management skills, you have opened several options that can provide a broad spectrum of solutions to your personal growth. It also creates more doors for opportunities to knock on.

If you can't remember anything what you've read so far, just remember this one: "Time management is about getting results, not about being busy".

Morality and Psychological Health

The first and most obvious consideration in the relationship of rebelliousness to morality and psychological health is one which by now has passed from iconoclastic protest to virtual stereotype. Nonetheless, it should not be disregarded. It is simply this: rebellionresistance to acculturation, refusal to "adjust," adamant insistence on the importance of the self and of individuality - is very often the mark of a healthy character. If the rules deprive you of some part of yourself, then it is better to be unruly. The socially disapproved expression of this is delinquency, and most delinquency certainly is just plain confusion or blind and harmful striking out at the wrong enemy; but some delinquency has affirmation behind it, and we should not be too hasty in giving a bad name to what gives us a bad time. The great givers to humanity often have proud refusal in their souls, and they are aroused to wrath at the shoddy, the meretricious, and the unjust, which society seems to produce in appalling volume.

Society is tough in its way, and it's no wonder that those who fight it tooth and nail are "tough guys," I think that much of the research and of the social action in relation to delinquency would be wiser if it recognized the potential value of the wayward characters who make its business for it. A person who is neither shy nor rebellious in his youth is not likely to be worth a farthing to himself nor to anyone else in the years of his physical maturity.

A second consideration which is certainly no news to most people, but which tends to get lost to psychologists who use phrases like guilt feelings, hostility, and anxiety, is that the healthy person psychologically is usually virtuous in the simple moral sense of the term. Psychologically healthy people do what they think is right, and what they think is right is that people should not lie to one another or to themselves, that they should not steal, slander, persecute, intrude, do damage willfully, go back on their word, fail a friend, or do any of the things that put them on the side of death as against life.

This probably sounds like old-time religion, and in fact I am willing to be straightforwardly theological about this. I think there is an objective character to guilt, and when a person is false to his nature or offends against the nature of others then he is in sin and the place in which he has his existence is well described by the word "hell."

I take "sin" here to be descriptive of the state of separation from the most basic sense of selfhood, or what some existentialist philosophers have called "the grounds of being." In whatever terms it is put, the fact is that a person is most alive and is functioning in such a way that he knows who he is and you know who he is and he knows who you are when his thoughts and actions are in accord with his moral judgment.

The corollary is that when you do what you think is wrong you get a feeling of being dead, and if you are steeped in such wrongful ways you feel very dead all the time, and other people know that you are dead. There is such a thing as the death of the spirit.

Many of the people whom we know as patients in our mental hospitals or as prisoners in our jails are in a condition of spiritual death, and their only hope is that someone can reach out to them, break through the walls of their isolation, recognize them.

I think that too much has been made of the word love in this connection, for usually it connotes a feeling on the part of the person who is to give the love. The essence of the act of love as I understand it is the act of attention, and the affect that accompanies it in the person who is paying attention may be love, hate, sadness, or what have you.

A real fight is an act of attention, a genuine condemnation is an act of attention, an understanding of final defeat is an act of attention. These as well as their positive counterparts are on the side of life, and the person who experiences them is in communication with other living beings and offers to them the possibility of community.

The sort of philosophy of psychotherapy that prescribes blandness, nonjudgmentalness, and essential indifference on the part of the psychotherapist is simply a form of human debasement. Paying attention, caring, and being there yourself is all that counts.

One of the therapists there is clearly an incompetent by all standards. Everything he does is wrong. After about six months of his residency, however, it became apparent that many of his patients were unaccountably getting better.

Among his aberrant behaviors were such gross actions as telephoning a patient's foreman at work and telling him to stop bullying the patient, suggesting an unusual sexual technique to another patient whose wife was apparently frigid, and bluntly suggesting to a third patient that he should give up his job as an automobile repairman and get into the dispensing of food.

The climax of the latter case was especially gruesome to the clinic, for the patient opened a doughnut shop of his own and on his final appointmerit appeared with a dozen doughnuts of his own making which he presented as a gift to the therapist, who without any insight at all offered them around to various other therapists and his supervisor of whom had difficulty, swallowing them.

Goodness knows I am not suggesting, in recalling the case of this incompetent fellow, that all psychotherapists go forth and do likewise, for he was he and we are we. But I will say that he was alive, even though so obviously misguided; to his patients, the only thing that was of consequence was that he cared about them and that he thought there was something different they could do which would be right.