Parents – Page 5 – Effects of Anxiety

CAN THIS BOOK HELP WITH SOCIAL ANXIETY?

Social anxiety is absolutely brutal to live with, but can this unconventional book help you out with your social anxiety, stay tuned as we discuss what is up everybody. This is Chris from the rewired soul, where we talk about the problem, but focus on the solution today,’s problem is social anxiety and I haven’t done a book review in a long time. I’ve been kind of just not even really slacking. I’ve just been like picking up books and going through them and not finishing them all the way because they get kind of and all this other stuff. But I’m back and I’m gon na be doing some book. Reviews like the book reading are reignited in me, so, like this book is gon na surprise you, but first let me preface this by talking about my history with social anxiety like so many people who meet me, like they’re, so shocked when I tell them That I used to have social anxiety as I did. It was brutal. My brain was constantly going a million miles a minute. I was so concerned about what I was doing. What I was saying when I was thinking where you were looking at and all these other things I was trying to read you and I didn’t know if I was making you uncomfortable and all sorts of stuff like. I was always worried about saying something that might offend or make somebody uncomfortable like. I was just extremely socially awkward and it made me fumble over my words, even more, which made it even more awkward, and it was just terrible. It was so terrible and, like I just couldn’t talk to people unless there was somebody like that, I knew and if you’re socially anxious, you know exactly what I mean. So what I try to do when I read books, no matter what book it is like, I try to see what we can learn from it and most of the books. I do read our mental health books and this book has been on my list for a while, but I haven’t picked it up. Cuz it’s, not a mental health book. I’m, like you know, I bet this book might be able to help people who are socially anxious and it’s interesting because I don’t think a lot of people’s. Social anxiety would pick up this book if they saw it in a bookstore or on Audible or Amazon or Kindle or whatever it is they might not pick it up, but it’s good. So I’ll be honest with you. I’m only three chapters in I’m, like you, everybody who subscribed to my channel, who has social anxiety, needs to read this book. No, you asked me, Chris. What are you talking about? What book is it? Well, it is called what everybody is Saying by Joe Navarro alright, so I listen to all my books on Audible. I just listen while I’m driving to work or if I’m doing some like tedious tasks at work. I just have an audiobook playing and like so just to preface this book, so this guy Joe Navarro. He is an ex-FBI agent and it was one of the best the reason why it was one of the best is that he’s amazing. Reading body language, this book blends neuroscience with the science of body language, so that’s, something that sold me on this book. For those of you who’ve been around for a while, I’m, really into neuroscience understanding how the brain works helps with understanding how we behave and how we think, and the way we do things in our mental health and all that kind of Stuff, so here’s the thing when it comes to social anxiety. A lot of it is this concern that we don’t know what people are thinking, what’s going through their mind, but think about it for a second. If we could better understand a person,’s body language and what certain things meant, then we could know if, if this person’s enjoying the conversation, if they’re, trying to get out of this conversation, if they’re uncomfortable, if they’re Nervous, like we can read all these different things and that’s just absolutely amazing. So I’m just going to give a few little things that are in this book so far, but I’m only about three chapters in and I’m hustling through it because I joined the psych book club with some buddies. Who I play fortnight with and I was super excited when they told me they were reading this book about you. I need to get this book. I want to join your book club because not many of my friends read you know what I mean, so I’m glad that I get to like talk and discuss this stuff with other people besides you. I love you, but I need some more human interaction, so anyways the book kind of starts with, and it goes through kind of like a curriculum of what this book’s gon na be about, but throughout it like Joe Navarro. He kind of gives some examples of these different cases. He worked and things that he learned and all sorts of stuff and kind of like his childhood and why he became fascinated with understanding body language because he came from another country and didn’t speak English. So he had to learn how to read body language to know if people liked him or didn’t like him, and this kind of helped him out before he learned English. So then, like one of the first chapters, I think it’s, chapter 2. They start to talk about the limbic system and the prefrontal cortex, and things like that.

So the limbic system, which is the most primitive part of the brain, is the strongest part of the brain. It is your emotional part of the brain right so, like he talks about how you can’t always believe what’s coming out of somebody’s mouth or their facial expressions, because, like they’re, actually not a good indicator. You have to look at other cues on their body, which I’ll talk about in a second, and like for me like this book is kind of sold to people like you know, when you’re talking to your boss, you’re talking to A customer or you’re, talking to a client, we’re talking to a loved one or talking to your kids, but like for me. I’m like bad. This could help with social anxiety. You know what I mean so understanding these things. So what are the great things that I want to make some dedicated videos to? This is one of the first things it does. It talks about pacifying, behavior, okay, these are things that we do, unconsciously, that calm us down. Okay, so some people might rub the skin right below their neck or they might rub their neck like this because these are filled with a lot of nerves and it releases calming neurotransmitters in your body, so it calms you down it soothes, you, okay, so I want to make some more videos on that because if you’re somebody who just gets anxious or stressed there are some points on your body that you can touch that calm you down, so you could do it more deliberately. So this next chapter Armand, he talks in an earlier chapter about like what do you think the most telling part of the body is and a lot of people would say face and things like that. But if that was the truth, then why would a poker face even be a thing, so the feet are the best indicator for this, and this is something I’ve heard a very long time ago and it’s something that I noticed. I even notice myself doing it so just some quick examples: if somebody has their feet turned towards the door or an exit. This means that they’re either uncomfortable or they’re in our curry, or they want to leave okay because that’s just our natural fight-or-flight instincts. Okay, so like when, when we get in these situations like our feet, they’re prepared to do something. Okay, then it also talks about how having a wider stance is more confrontational. So we discuss how to kind of diffuse a situation to make sure that your legs are together, because even on that unconscious level, if you, if you have a wider stance – and you’re, like kind of in a heated argument with somebody, they’re, Getting more prepared to attack back right, even if it’s verbally, okay, so it also talks about other things about how, when you cross your legs, you feel comfortable, and the reason this is is is because the brain is not preparing you to leave. So when you cross your legs, you’re actually off balance. So if somebody’s crossing their legs near you, whether it’s, you know one leg over the other and in their lap or if it’s just crossing their ankles. Okay, because our center of gravity changes, so this means they’re very comfortable, so their brains not telling them hey, you might need to get out of this situation so like I find this very, very useful when like having conversations with other people noticing what their Hands are doing their arms are doing like there’s, one part where it talks about if somebody’s cupping their elbow. This is also something that means that they’re uncomfortable. If they move their hand, this means that they’re starting to relax. So there are a lot of great tips in here, and I hope that some of you read it the more you understand about the brain and what we do, the more you will improve your mental health. One of the reasons my mental health is so much better. These days are because I hate myself for this. I’m gon na link a video up in the info card about something called the brain mechanic. Okay, the more you understand about your brain, the better you’ll be able to handle a variety of different situations, whether it’s, anxiety, depression, and things like that. But I like this book because it’s how to tell if other people are uncomfortable or confrontational and all that kind of good stuff. So if you want to join me on this journey and read this book, I’m gon na put a link down in the description below that’s an affiliate link. So if you’re interested in it go ahead and buy it from Amazon, it doesn’t cost you anything and it helps support the channel. But I would love for you to read this book check it out and tell me your thoughts on it and then maybe I’ll do a full book review after I’m done with it. Alright, anyways that’s – all I got for you today. So if you like this video, please give it a thumbs up, and if you are new here, I’m always making videos to help you out with your mental and emotional well being go ahead and click that little round subscribe button and a huge. Thank you to everybody supporting the channel over on Patreon. I love you guys. Alright, you want to check out some more content on this channel. You can click or tap on one of those thumbnails. Alright thanks so much for watching, learn more about your brain today and I’ll see you. As found on YouTube The Destroy Depression ꆛ System-Cure Depression Naturally YOUR DEPRESSION HAS BEEN IN CONTROL LONG ENOUGH. It’s Time to Fight Back ☂🗯 “Depression Sufferer Of Over 20 Years Reveals His Simple 7-Step System That Gives You The Power To Destroy Your Depression, End Your Feelings Of Sadness And Hopelessness, And Get Your Life Back.” “This didn’t just change my life, it saved my life.“

Treatment for Anxiety Attacks

Panic attacks can affect your quality of life and drag you down from doing the things you enjoy. If you have ever experienced a panic attack, then you know the feeling of terror that accompanies them, as well as the crippling fear that it might happen again. If you are one of the three million Americans who have had multiple panic attacks, you should know that there are ways to control panic attack symptoms. The symptoms are similar to a heart attack, and a sensation that you have lost touch with reality and an impending dread often accompany the physical symptoms. While you might end up in the emergency room the first time, this is not adequate treatment. To control panic attack symptoms, you need to help prevent them in the first place. Options One option is to consult a physician about getting treatment Some medicines on the market can help panic attack sufferers from reoccurrences. Another option available is cognitive-behavior therapy. This method utilizes visualization, breathing,g and relaxation techniques to fend off the symptoms of a panic attack when they occur. Another option that some sufferers choose to help control panic attack symptoms is to face their fears. For some, gradually confronting the situations that cause panic can help eradicate them. There is a method to this treatment, and it should be undertaken under the care of a physician or therapist so as not to aggravate the problem. Chronic panic attacks, known as Panic Disorder, are a serious medical condition that can drastically affect the quality of your life. Panic Disorder is not necessarily permanent and can be treated successfully. Knowing that there are treatments out there though should help you can beat those fears and control panic attack symptoms! Results By using the options that work for you to help control your panic attacks, you can live a life that is free of suffering from constantly being consumed with fear of your next panic attack. You can also use what you know to help others that may be in the same position you were in before you found the proper help. Of course, encouraging someone to see their doctor is the best way to go, but because many people are afraid to seek professional help or because they are ashamed of their condition, helping them to learn breathing exercises and the like that have worked for you is something that can offer them at least a small amount of relief. Your doctor is your best choice always when you are having trouble. He can make a correct diagnosis and get you started in the right direction to end your anxiety attacks. I have used a book and audio that have made a difference. You can find the link at the top of my website. Panic Attacks Panic Attacks and Depression – You Shouldn’t Have to Suffer Panic Attacks Today depression and panic attacks a very common for millions of people around the world. On average, fourteen million Americans suffer from major panic attacks and depression. Three million Americans suffer from panic disorder. It is very common for those with major depression to also have panic attacks and elevated anxiety levels. Because panic can mimic other disorders, such as hypoglycemia, heart problems, asthma, and many more serious conditions, sufferers who have not been diagnosed with panic disorder can feel afraid and tentative about their health. If you are having panic attacks, but are unaware, and are also suffering from depression, then the two can aggravate the other until proper treatment is realized. As depression is another difficult illness to properly diagnose and treat, it is imperative to actively find a treatment that works for you. The Results of Panic Attacks and Depression People suffering from depression will feel bored, sad, hopeless, sluggish, alone, and unloved. They may suffer from insomnia and will have elevated anxiety levels. Because of this elevated anxiety, people with panic attacks and depression will often experience panic attacks on a normal basis. When someone has more than one panic attack, they can develop a phobia of the situation, or a fear to return to a specific place. Add in an already depressed view of the world, a worry that others find no worth in you, and you have a recipe for one miserable person. Healthcare professionals are learning that instances of panic attacks and depression coinciding together are more common than thoughts. While not everyone who is depressed will have panic attacks, many people who suffer from panic may very well be depressed. There are certain SSRI antidepressants on the market today that are specifically recommended for use in treating anxiety along with depression. Many people who suffer from depression do not know it. When someone who experiences panic attacks and depression has a panic attack, it can be very frightening. Oftentimes, people in the middle of panic attacks feel like they are going to die, or that they will lose their minds and “go crazy”. This can prevent some from seeking treatment, as they do not understand what is happening to them, and fear the worse. When the panic attack is over and the sufferer feels normal again, they may not think anything of it until it happens again. Many people who suffer from panic attacks do not realize that they are not alone. A person who is experiencing panic attacks and depression may feel especially overwhelmed and will aggravate the situation by worrying and inflating the scenario in their mind. They may feel hopeless to the point where they cannot see how treatment would be effective. Treatment for depression with panic attacks is available and very effective. Through any combination of medication, cognitive-behavior therapy,y and relaxation techniques, sufferers can gain control of their lives back. The first thing you always want to do is see your doctor and discuss the symptoms and trouble that you are having. Your doctor will get you on your way to resolving your trouble. Feel free to visit some of my sites or bookmark one Stop Anxiety Attacks and Stop Anxiety Now

1 Minute Weight Loss, fairsandfestivals.net

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1 Minute Weight Loss – Forget the exercise regimes For years, you were taught that “dieting” and busting your butt at the gym several times per week were the only REAL ways to get fit. Well, there is scientific evidence that suggests that suggests continuous strenuous exercise can cause inflammation in your muscles, which can actually slow down the process of shedding those difficult-to-lose pounds. If you have a few minutes, watch this controversial video that reveals how you only truly need a few minutes per day to lose weight. L_eR^oy M_∅c^∅! Is it Possible to Lose Weight With Just 1 Minute Per Day? There is no doubt that High-Intensity Interval Training H.I.I.T. is a trend worth watching in the exercise world. So many people talk about it these days and there is a buzz in all types of media. It is also sometimes called the one-minute weight loss routine because you alternate those periods of all-out activity with work that is at about 50 percent. Here we will explore what people are saying about H.I.I.T. in terms of effectiveness and the results that they have obtained. ᶜˡⁱᶜᵏ ᵗʰᵉ ˢⁿᵒʷᵐᵃⁿ ☃ In “Reader’s Digest”, they have some before and after pictures with people doing these workouts https://hop.clickbank.net/?affiliate=flywait&vendor=1minweight&pid=text&pop=1. If you look at the pictures, the results seem to speak for themselves. Some of the participants toned down, and some of them look like they lost a person. Most of these people seem to have done H.I.I.T. the right way. They talk about boot camp, which is notorious for getting in shape. Others regale their group fitness sessions. With exercises such as walking lunges and medicine ball slams, there’s no wonder that these people were about to shed pounds. Another popular exercise cited was the suicide run. This is where you run as fast as you can for certain amounts of time. This may bring back memories of racing in the gym in school to certain lines, touching them, then racing back. That early invention of intervals has fully caught on in the adult world now. Even a personal trainer in the story used it to lose a dress size. People 😁 who tout success with this regime seem to get help to ensure that they are doing it right. However, if you are doing it on your own, then studies show that too much of a good thing can be bad. Aside from the build-up of too much lactic acid, which can lead to muscle fatigue, you might also be putting your body into fight or flight mode. You might also be releasing too much cortisol, which can be detrimental to your body. For this reason, researchers suggest that thirty to forty minutes a week of high intensity is the maximum. And their definition of high intensity is that where you work at 90% above your heart rate. If you bump it down to 85%, then forty to fifty minutes is your new allowance. For this reason, you should be careful about how much high intensity you are actually doing. If you tend to be the type of person who has no holds barred, you could actually be going too hard. Another critical component to the success of H.I.I.T., according to the experts, is your actual recovery time. This is actually another important part of this workout. The recovery time is when all the good stuff happens, and circumventing this can actually impede your results. Some people want to do the 1-minute weight loss routine thirty times in one session. This is fine, as long as you don’t reach H.I.I.T. the rest of the week. Usually, experts recommend a day off of a certain muscle group to allow it to recover. If you’re doing intervals, you could follow the same maxim. There’s no hard and fast rule except that you shouldn’t overdose on the one-minute weight loss routine in the same week. And after you’ve tried a H.I.I.T. workout, ᶜˡⁱᶜᵏ ᵖˡᵉᵃˢᵉ ㋡ you might not even want to. The suicide run might have you feeling a little sore next door. Make sure for this reason that you warm up and cool down before each workout. You’ve probably seen your favorite YouTuber or celebrity slamming that medicine ball on their Instagram or in their videos. Your view of the kettlebell has probably forever changed- that is if you even had one before. But actually delving into this workout will require a trainer, a class, or boot camp if you want to really get an introduction for yourself. You also might want to invest in a Polar A370 watch with an H10 chest strap or something of that nature if you want to really measure your heart rate. And then, get ready to immerse yourself in this workout revolution. Just don’t forget to take your before and after photos. Click Here To Get Started Now! FairsandFestivals.net Where art and fun mean business ꜱɪɢɴᴜᴘ ꜰᴏʀᴍ ᵈᵒⁿᵉ ᶠᵒʳ ʸᵒᵘ ᵗ⁻ˢʰⁱʳᵗ ᵇᵘˢⁱⁿᵉˢˢ ².⁰ Have a great day, яαℓρн ℓєαмαи

Article Courtesy of Write About Everything

What Coronavirus Stress Is Doing To Your Brain And Body

Abby Tang: How are you feeling? Graham Flanagan: I played that song, ♪ You had a bad day ♪ Alex Appolonia: I wrote down some points because my brain is like mush lately. Fran Lam: Sad, worried, stressed. Victoria Barranco: Physically, like all of the negative emotions. Abby: This probably sounds super familiar, and that’s because a lot of us are feeling stressed right now. But this isn’t normal stress. This is pandemic stress, and it is messing with our brains in a particular way. When you get stressed, it triggers a chain reaction that starts in the amygdala, your emotional-processing headquarters. Your eyes and ears send info to the amygdala, and it determines if what you’re seeing and hearing is stressful. If it is, it sends a signal to your command center, the hypothalamus. It’s in charge of getting the word out to the rest of your body by way of the autonomic nervous system. The adrenal glands get the message first and pump adrenaline into your bloodstream. Your heart beats faster; you breathe more rapidly because your muscles need extra blood and your brain needs extra oxygen. They’re preparing to react to whatever threat is causing your stress response. All of this happens in the blink of an eye. It’s like how people can jump out of the way of a car without really thinking about it. The emotional amygdala overrides your prefrontal cortex, the part of your brain where all the logic happens. So you don’t get a chance to think things through; you just react. Once the threat dies down, though, the parasympathetic nervous system takes over and returns all those heightened reactions to normal. But if the brain still detects danger after the initial adrenaline rush, the hypothalamus sends out another message to the rest of the HPA axis. This triggers another series of hormones that lead to the release of cortisol, which signals to the body that it needs to stay on high alert and keep pumping out stress hormones. Right now for a lot of us, that threat is still very much alive. The amygdala is still overriding the prefrontal cortex, which is in charge of decision-making and planning. So those feelings of forgetfulness and tiredness, they’re likely a product of this stress response that won’t turn off. Stress hormones and the accompanying bodily responses are super helpful in the short term, but our bodies aren’t meant to function in this heightened state for weeks or months at a time. And over time, your brain will burn out. When it does, it can lead to allostatic load, the cumulative wear, and tear that happens to your body when you’re dealing with chronic stress.

A high, prolonged cortisol level can mess with a lot of stuff. It’s even been seen to decrease the volume of your hippocampus, the area responsible for learning and memory, and a reduced hippocampus is more often seen in people with depression than those without. So all this is to say that the extra stress is probably not doing your brain or your body any favors. And humans are historically bad at making decisions when they don’t know what’s going to happen? So, what can you do to reduce the allostatic load? Reduce stress. Eating well, exercising, and maintaining a regular sleep schedule cannot be overlooked. Exercising alone can reduce stress hormones, even with just a 20-minute walk. And a different way of thinking could also help us: an idea called model-free learning. It’s trial and error. Instead of basing your risk assessment on similar examples from the past or envisioning future scenarios, you just take it one step at a time. This way, you reassess and update your estimate of what’s happening and how to prepare. We’re dealing with a new virus, constantly changing policies, and likely a completely different schedule and maybe even environment. Our brain is on high alert at all times to identify potential threats. This means that even if you’re spending most of your time laying around, your brain isn’t, so try not to beat yourself up for feeling tired or fuzzy, or unmotivated. You just don’t need anything else to stress about. Now that you know all of this, how are you feeling? Alex: To be honest, I do still feel the same. Fran: I think I’m feeling a bit better after watching it. Victoria: It’s my body is exhausted from feeling things and being under stress all day, all the time. Graham: Whenever I feel that allostatic load starting to weigh down on me, you know, I can put a name on it, a face on it, and it makes it a lot easier to deal with it. As found on YouTube AnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment

How to Reduce Stress | How Stress Affects Your Body | Stress Management Tips – ChetChat

my head is aching my legs are shaking I can’t sleep studies keep piling up in a heap of restlessness and irritability prevails I’m worried will I fail lack of sleep just mounts oh I’m so stressed out we’re living through stressful times and stress has become our constant companion but do you know what exactly happens inside our body when we are stressed in today’s In the video we are going to talk about three things one is the science of stress in our brain and body two five very effective solutions to beat stress and finally two bonus tips right at the end so don’t get stressed and let’s get going hey everyone this is Chetna and you’re watching chet chat there are two kinds of stress one is use stress or good stress this gives us an extra a burst of energy and focus when we are playing a competitive sport or giving a presentation and two the second is distress or bad stress this is the continuous stress which makes us feel burdened how stress affects the brain now you’ve perhaps been stressed for the past few months thinking about your future or even your family’s health, this emotion of stress activates the hypothalamus pituitary-adrenal axis the hpa axis the hypothalamus via the pituitary glands activate the adrenal glands which are situated atop the kidneys in response the adrenal glands secrete a hormone called cortisol the stress hormone the body thinks of this as a warning sign as though we’re about to get eaten up by a bear the cortisol first raises the activity level in the amygdala the fear center of the brain this gives rise to feelings of anger this is the reason why we tend to lash out when we are stressed if you want to know by the way more about the signs of anger then watch this video and I will share a link for you in the description box below have you ever found yourself saying I’m so stressed I can’t think straight while the amygdala is working overtime cortisol travels to its next destination the pre-frontal cortex located at the front of our head’s prefrontal cortex is the thinking and planning part of the brain excess cortisol sustained for long periods of time causes this region to shrink thereby blurring our rational thinking now another thing What happens when we are very worked up that we can’t seem to remember where we’ve kept our phone or our keys even if it’s right in front of us let’s see why that happens the cortisol now reaches the hippocampus the memory center of our brain excess cortisol lowers the production of brain cells in this region that is why we tend to forget everything we’ve studied if we feel very stressed out during an exam now where is this cortisol reached in his journey to the very cells of the brain too much stress will slow down your response systems have as well seen someone looking very numb after they’ve encountered major stress but the worst damage of stress is that over time it can change our cell structure right down to our DNA shortens the telomeres the shoelace tips of chromosomes which measure a cell’s age do you know the shorter the telomeres become the shorter their lifespan now not all stress is bad remember we spoke about eustress or good stress and the experiment conducted by the University of Wisconsin shows that moderate amounts of cortisol can improve memory while no stress which is zero milligrams of cortisol or too much stress which is about 40 milligrams of cortisol will not help you remember what you’ve studied or where you’ve kept your phone but just the right amount of stress about 20 milligrams of cortisol will help you remember faster so be alert but not burnt out before we talk about how stress affects the body I would like to give a shout out to only ladies outfits whose amazing message got a huge number of likes from you and if you want a shout-out in my next video then leave me a comment below with the hashtag chet chatters now you must be thinking that if all this is going on inside the brain how am i feeling stress in my body you’re right to stress affects all body systems and let’s see how to remember that the body is still thinking of us being attacked by a bear so it believes that the muscles need oxygen to fight or to run now an amazing sequence of events takes place the the heart pumps faster increasing blood pressure causing hypertension this huge volume of blood starts going through our lungs to get oxygenated which means we start panting and getting breathless to inhale more oxygen now imagine our arteries like pipes which suddenly have high speed blood gushing inside them the pipes could burst so the body begins to thicken these arteries by accumulating a sticky substance called plaque which in turn attracts cholesterol and fats extra thick walls mean that sometimes the openings of the arteries become too narrow and now the heart has to work doubly hard to push blood through them and all these blocked arteries could lead to heart attacks did you know that over 60 patients suffering from irritable bowel syndrome have psychiatric disorders and chronic anxiety another thing you might have noticed people tend to stress eat before an important occasion you’ll see that since the muscles require quick oxygen cortisol increases our appetite and signals the body to consume more energy-rich food like carbs the problem is that there is no actual bear so we are neither running nor fighting and all these sugars get accumulated as belly fat but don’t get all stressed out hearing this take a deep breath because I have some tried and tested methods to bust your stress keep calm and meditate on mindful meditation and yoga regulate breathing reduce heart rate and decrease cortisol levels in our body stress causes us to breathe faster so we are forcing our body to slow down and do some reps to de-stress exercise also reduces the levels of the body’s stress hormones adrenaline and cortisol stimulates and produces endorphins the body is a natural painkiller and mood elevator so try some home workouts or go for a walk or jog in the fresh air surrender and acceptance this is my secret sauce to remain stress-free one big cause of stress is us trying to control In every aspect of our lives practice acceptance surrender and gratitude together and you will experience the calm flow through your veins and good vibes only you might have heard that confidence is the key well it’s the key to unlocking some stress people with higher self-esteem are said to perform better because they have lower cortisol responses to acute stress so they belief in yourself and repeat I can do it and if you want to know how to increase your self-confidence then check out this video and I’ll drop a link for you below headphones in stress out listening to your favorite tracks especially mellow music have a beneficial effect on our body it slows the pulse and the heart rate down it lowers blood pressure and decreases the levels of stress hormones and now for the bonus tip dark chocolate, this is my favorite one eating a bar of dark chocolate helps to keep stress at bay because it contains antioxidants which help in reducing cortisol levels overthinking is over friendly wizard newt Scamander said my philosophy is that worrying means you suffer twice we can all learn from him and stop worrying about situations beyond our control remember just live in the moment so stay calm peaceful and safe and happy learning

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Lec 3 : Stress acting at a point- Stress tensor

So, welcome back, this is the next lecture on stress tensors. So in the last lecture, we have categorically seen what is Cauchy’s stress, sigma. And we have seen that the definition of sigma indicates what is the internal force that gets developed within a plane or a body at a point due to some action of external forces. Now, what is sigma? In fact sigma is a stress tensor. So, Cauchy stress can be considered a tensor. So, now we are going to define a new term what is known as a tensor. If you want to study or if you want to do modeling in continuum mechanics, as the complexity of the problem increases, it is always convenient to define what is known as a tensor. And we have already stated stress is a tensor quantity. Now, what is a tensor? We know what are scalars, and we know what are vectors. So tensor is also a similar kind of quantity. So why tensor, because it is very convenient to express stress as a tensor. In short stress itself is a tensor. In simple terms, we can say that tensor can be defined as a quantity with magnitude and multiple spatial directions. So, possibly you will think like what is the difference between a tensor and a vector. Vector also has a magnitude and a direction, but we will see that vector has magnitude, but it will have only one direction whereas in the case of tensor multiple directions are there. So that is the essential difference and tensor is a more general term. And the subsets of the tensor are scalar, vector, and any other tensor of higher order. So different tensors which are popularly used are yes, that is what I told the first one is scalar the simplest tensor is scalar and it is called zero-order tensor. A quantity which has only magnitude and zero direction, scalar we all of us know that it does not have any direction it has only magnitude. So we call it zero direction. And zero order tensor which is a scalar that has three raised to zero, where zero represents the number of directions. So three raises to zero are equal to one element and that is true, it is merely a number that shows the magnitude. Scalar is a zero-order tensor. The second one is a vector, which is the first-order tensor. A vector is a quantity, which has magnitude and one direction you can see that vector has only one direction. Accordingly, the number of elements will be three raised to one which is equal to three elements. So if you have an x y z axis you have a vector in three different directions. So that is possible. So that is what it means it has three elements. So it has one direction every vector is associated with only one direction. And it has three raised to one which is three elements and specifically, Cauchy stress is known as a second order tensor. Why does Cauchy stress sigma have magnitude and two directions? Now, what are these two directions? Now we will see specifically how these two directions come into the picture when you define a stress component and it is very easy also if you remember Cauchy stress, we represent it as sigma xx or sigma xy. So there are two symbols associated and that is why it is always associated with two directions it is associated with which plane it acts, which means the normal to that particular plane. It is also dependent on, which direction that particular traction acts. So we will discuss that a bit later, only to specify here is Cauchy stress is a second-order tensor. It has magnitude and it has two directions. So this is a second-order tensor and it has three squares equal to nine elements which we have already seen in the Cauchy stress tensor. There are nine elements and the second order tensor linearly maps to vectors that also we have seen. We have seen that t is sigma transpose of n. So it linearly transforms to vectors, that is Cauchy’s formula. Now, some aspects of tensor to be very specific, may not be useful, but then this is important to understand the tensor. Let us say two, there are two vectors u and v a tensor T is a second order tensor if it linearly maps vector v to u as can be shown here and the second order tensor satisfies the properties of linear transformation. So this is what has been written, t maps v to u or there is a linear mapping of v to u. If you compare this with Cauchy’s formula, it is more or less the same thing that is how we define The Cauchy stress tensor is a second-order tensor. Having said that, now the next job is to interpret the components of the Cauchy stress tensor. We know that there are nine elements. Now, what are these nine elements? What does it represent? So, for that, we need to define the Cartesian coordinate. So you have a Cartesian coordinate x y and z. And to make it simple a control volume is also shown, control volume is a very common terminology that is used in continuum mechanics or any other form of mechanics. The con this control volume is not required, but to make things simple and for one to understand it has been shown. So we have a Cartesian coordinate x y z, this is positive x direction, this is positive y and this is positive z which is also important here. So you can consider a positive x plane, now x is an axis which is meant by x plane. It means the plane on which x direction is the normal to that plane that is what is written here the plane whose normal is in the positive x direction. So it is called the positive x plane. So what will be the negative x plane? The negative x plane will be here because the outward normal to this plane is in the negative x direction. So this is the negative x plane. So you need to understand this very carefully. Consider positive x planes, so we are talking about this particular plane. That is a positive x plane because why because normal to this particular plane x this is the y z plane, this is y, this is z. So this plane is y z plane. Now for this y z plane, the normal is in the direction of x. So that is what it means. So x plane means, positive x plane means, y z plane which is shown here so, positive x, negative x plane both are there. Now we will come back to Cauchy’s formula and cauchys stress sigma. So now, the normal vector to x plane¬ this positive x direction. Please understand the normal vector to x plane¬. So this is the x plane. The normal is x. So you can easily write what is the normal vector. So this is the normal vector. So for the x direction, it is one zero. So n T is given in this manner and similarly, for y it will be zero one zero, and for z zero one. So normal vector to x plane is defined that is n transpose is given. Now, what are the components of traction vector tx, ty, and tz? You already have this to be, that is tx, ty, tz is equal to sigma and n. So if you substitute the value of n that is for positive x plane one zero here, so it will be one zero, and do the matrix operation, you will see that t x is equal to sigma xx, ty will be equal to sigma xy. So this is sigma xx, sigma xi. So ty will be equal to sigma x y and t z is equal to sigma x z. So what does it mean, it means that the components which are present in cauchys stress tensor are components of traction vector in a given direction. So if you see, you can see that sigma xx is the x component of traction vector on x plane. So there are two references which are coming and that is why we said that there are two directions. It is the x component that is the traction vector in the x direction and it is acting on the x plane. So there are two things which are coming. Similarly, you have sigma xy. Sigma XY is the y component of the traction vector acting on the x plane. Similarly, you have the z component of the traction vector acting on the x plane. Similarly, other components of Cauchy stress tensor can be identified based on Cauchy’s formula. So that is what is the meaning of each of the terms which are present in the Cauchy stress, it is nothing but the components of the traction vector acting in a specific direction. So, the component of the Cauchy stress tensor, in general, is sigma ij, it is the j component of the traction vector it can be x, it can be y, and it can be z. So it is a j component of traction vector acting on the ith plane. So the first index I show which plane it is associated with. Which plane means, which is the normal and j is the direction of that component, direction of the component of traction vector. So i is the plane on which traction is considered, and j is the direction in which the traction component is considered.

So we can see the overall representation of the Cauchy stress tensor. So first is stresses acting on x plane. Now which is the x plane, this is the x plane. So there are two x planes, this is negative x and this is positive x. So what are the stresses which are acting, we have sigma xx in the direction of x? So, all of them are acting on x plane. Then we have sigma XY and sigma xz. Similarly, on the other side of another plane which is a negative x plane we have sigma XY, sigma xz, and sigma xx. It is identical but it is on the other side. Then we have stressed on y plane. Now what is meant by y plane, a plane with y direction as the normal. So you are talking about this and this. So you have positive y and this is negative y. Similarly, in this, you have sigma yy, sigma yy, which is the direction, in the direction of y and you have sigma y x, sigma yz, similarly sigma y x and sigma yz. Then we have stresses acting on the z plane, what are the stresses acting on the z plane, and what is the z plane, this is the positive z plane and this is the negative z plane and this stress is acting as sigma zz, sigma zx, sigma zy. Similarly, here also you have sigma zz, sigma zx, and sigma zy. So these are the representation of the components of Cauchy stress on a given control volume. So, all these stress components are acting at a point. Now we need to keep in mind that I have shown a control volume in the figure, and that is only for understanding how the stresses are oriented. Otherwise, it does not serve any purpose. We need to still understand that whatever stress components are there in the Cauchy stress tensor, it is acting at a point and the control volume, the cuboid is shown only to indicate the plane on which it is acting. So that’s that notion we should not forget. So it is stress acting at a point. Now having said that, we need to now define some sort of sign convention of the Cauchy stress tensor. So the given sign conventions are the traction components on the positive plane. So now we have already marked what is a positive plane. So the traction component on the positive plane acting in the positive direction means the direction of x y z which is in the positive direction, so is positive. So you have a positive plane and the traction component is acting in the positive direction, so it is positive. Similarly, if you have a positive plane and the traction component is acting in a negative direction, so it is negative. For the negative plane, if the plane is negative and the traction component is acting in a negative direction, so it is positive. And the final case is negative plane traction component direction is a positive direction, it is negative. So this is one sign convention, you can see that numerous sign conventions are available, and uh one may use them at his convenience, but if you follow one sign convention, you need to follow it throughout. So this is one convenient way of uh defining sign convention, there are assigned conventions that are available based on movement also, and sometimes it may be difficult to understand. So this is very easy and very easy to define as well, one example is given here. So this is the positive x plane, and the stresses acting are sigma xx, sigma XY and sigma xz. If you consider sigma xx, this is acting on a positive x plane. And sigma xx is in acting in the positive x direction. So that is why it is positive, similarly to sigma XY and sigma xz. Now consider the case of the negative x plane, if you consider sigma XY, this is a negative plane, negative x plane whereas, this is acting in the positive y direction. So negative plane positive y direction, so it is negative. Similarly, all the stress component signs can be assigned. So this is the sign convention of the Cauchy stress tensor. So what is the summary that we have understood till now? There are three normal components or normal stresses, sigma xx, sigma yy, and sigma oz. You can see that in this figure, you have sigma x x, sigma yy, and sigma zz, these are acting in the same direction as that normal. So there are three normal components or normal stresses sigma xx, sigma yy, sigma zz or it is merely stated as sigma x, sigma y, sigma z which is a common terminology, which we normally use in mechanics. There are six shear components or shear stresses to be very specific all indices were I not equal to j, here it is I equal to, here I not equal to j. So these are shear components of traction or shear stresses, it is written either in sigma form or in tau form. Cauchy stress tensor a second-order tensor quantifies the internal force distribution in a body at a given position and time corresponding to a given deformation. Why time is important is because we are considering the condition corresponding to a given deformation. And internal forces, which that gets developed followed the basic laws of mechanics. Now one particular aspect of why stress at a point that information is needed is to, define the equilibrium equation. So it is an application of why you need to know stress at a point. Now stress at a point is very important to define the equilibrium equation as we have seen in the beginning, you have seen that certain requirements need to be satisfied like the equilibrium condition, the compatibility condition, and so on. Now for defining the equilibrium condition, we need to specify the equilibrium equation. I will not go into the derivation of this equilibrium equation it is very basic and is mostly seen by most of you. So by considering a given control volume, the equilibrium equation can be represented as follows. And you can see that the components of equilibrium equations are the stress tensor components, the only new term is gamma. Where gamma is a self-weight of the gravity stress which acts in the z-direction or the vertical direction and to be very specific stresses are in terms of total stresses in this particular equation, it is invariably necessary to know stress at a point for defining equilibrium condition. Now based on equilibrium, we can say that tau yx is equal to tau XY, tau yz is equal to zy and tau zx is equal to tau xz. Therefore, the stress tensor is represented by six independent stress components, there are nine components in the Cauchy stress tensor just because of this condition, we have six independent stress components, and they are three normal stresses, sigma x, sigma y, sigma z, and three shear stresses tau XY, tau yz and tau Zx, where tau XY is equal to tau yx. So this is what it is. So that is how it boils down to six independent stress components. So the final summary of what we learned in this particular lecture is Cauchy stress, sigma is a second-order tensor. The element of stress tensor represents components of traction acting on three orthogonal planes according to a given Cartesian coordinate. Sigma I j means j component of traction vector acting on the ith plane. Stress tensor sigma has three normal stress components and six shear stress components. But based on equilibrium, there are six independent stresses three normal and three shear stresses. All the stress components are acting at a point that is very relevant and which is very important. The components of sigma depend on the coordinate axis, please note here as such sigma is not dependent on the coordinate axis, but the components of sigma, I mean to say sigma x, sigma xy those are the components or the traction vector components, they are dependent on the coordinate axis. So there is a distinction that needs to be very clear, one should not get confused with sigma as a whole and the components of sigma. Sigma as a whole is not dependent on any axis, but the components of sigma keep changing, but the overall sigma representation of internal force remains the same depending on the reference axis, and the component’s magnitude value keeps changing. Stress tensor sigma at any point in the body defines the internal force distribution of a body. So this is all about this particular lecture, which we will see in the next lecture. As found on YouTube AnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment

How stress affects your body – Sharon Horesh Bergquist

Cramming for a test? Trying to get more done than you have time to do? Stress is a feeling we all experience when we are challenged or overwhelmed. But more than just an emotion, stress is a hardwired physical response that travels throughout your entire body. In the short term, stress can be advantageous, but when activated too often or too long, your primitive fight or flight stress response not only changes your brain but also damages many of the other organs and cells throughout your body. Your adrenal gland releases the stress hormones cortisol, epinephrine, also known as adrenaline, and norepinephrine. As these hormones travel through your bloodstream, they easily reach your blood vessels and heart. Adrenaline causes your heart to beat faster and raises your blood pressure, over time causing hypertension. Cortisol can also cause the endothelium, or inner lining of blood vessels, to not function normally. Scientists now know that this is an early step in triggering the process of atherosclerosis or cholesterol plaque build-up in your arteries. Together, these changes increase your chances of a heart attack or stroke. When your brain senses stress, it activates your autonomic nervous system. Through this network of nerve connections, your big brain communicates stress to your enteric, or intestinal nervous system. Besides causing butterflies in your stomach, this brain-gut connection can disturb the natural rhythmic contractions that move food through your gut, leading to irritable bowel syndrome, and can increase your gut sensitivity to acid, making you more likely to feel heartburn. Via the gut’s nervous system, stress can also change the composition and function of your gut bacteria, which may affect your digestive and overall health. Speaking of digestion, does chronic stress affect your waistline? Well, yes. Cortisol can increase your appetite. It tells your body to replenish your energy stores with energy-dense foods and carbs, causing you to crave comfort foods. High levels of cortisol can also cause you to put on those extra calories as visceral or deep belly fat. This type of fat doesn’t just make it harder to button your pants.

It is an organ that actively releases hormones and immune system chemicals called cytokines that can increase your risk of developing chronic diseases, such as heart disease and insulin resistance. Meanwhile, stress hormones affect immune cells in a variety of ways. Initially, they help prepare to fight invaders and heal after injury, but chronic stress can dampen function of some immune cells, make you more susceptible to infections, and slow the rate you heal. Want to live a long life? You may have to curb your chronic stress. That’s because it has even been associated with shortened telomeres, the shoelace tip ends of chromosomes that measure a cell’s age. Telomeres cap chromosomes to allow DNA to get copied every time a cell divides without damaging the cell’s genetic code, and they shorten with each cell division. When telomeres become too short, a cell can no longer divide and it dies. As if all that weren’t enough, chronic stress has even more ways it can sabotage your health, including acne, hair loss, sexual dysfunction, headaches, muscle tension, difficulty concentrating, fatigue, and irritability. So, what does all this mean for you? Your life will always be filled with stressful situations. But what matters to your brain and entire body is how you respond to that stress. If you can view those situations as challenges you can control and master, rather than as insurmountable threats, you will perform better in the short run and stay healthy in the long run. As found on YouTube AnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment

The psychology of post-traumatic stress disorder – Joelle Rabow Maletis

Many of us will experience some kind of trauma during our lifetime. Sometimes, we escape with no long-term effects. But for millions of us, those experiences linger, causing symptoms like flashbacks, nightmares, and negative thoughts that interfere with everyday life. This phenomenon, called post-traumatic stress disorder, or PTSD, isn’t a personal failing; rather, it’s a treatable malfunction of certain biological mechanisms that allow us to cope with dangerous experiences. To understand PTSD, we first need to understand how the brain processes a wide range of ordeals, including the death of a loved one, domestic violence, injury or illness, abuse, rape, war, car accidents, and natural disasters. These events can bring on feelings of anger and helplessness, which activate the brain’s alarm system, known as the “fight-flight-freeze” response. When this alarm sounds, the hypothalamic, pituitary, and adrenal systems, known as the HPA axis, work together to send signals to the autonomic nervous system. That’s the network that communicates with adrenal glands and internal organs to help regulate functions like heart rate, digestion, and respiration. These signals start a chemical cascade that floods the body with several different stress hormones, causing physiological changes that prepare the body to defend itself. Our heart rate speeds up, breathing quickens, and muscles tense. Even after a crisis is over, escalated levels of stress hormones may last for days, contributing to jittery feelings, nightmares, and other symptoms. For most people, these experiences disappear within a few days to two weeks as their hormone levels stabilize. But a small percentage of those who experience trauma have persistent problems —sometimes vanishing temporarily only to resurface months later. We don’t completely understand what’s happening in the brain, but one theory is that the stress hormone cortisol may be continuously activating the “fight-flight-freeze” response while reducing overall brain functioning, leading to several negative symptoms. These symptoms often fall into four categories: intrusive thoughts, like dreams and flashbacks, avoiding reminders of the trauma, negative thoughts and feelings, like fear, anger, and guilt, and “reactive” symptoms like irritability and difficulty sleeping. Not everyone has all these symptoms or experiences them to the same extent and intensity. When problems last more than a month, PTSD is often diagnosed. Genetics, ongoing overwhelming stress, and many risk factors like preexisting mental illnesses or lack of emotional support, likely play a role in determining who will experience PTSD. But the underlying cause is still a medical mystery. A major challenge of coping with PTSD is sensitivity to triggers and physical and emotional stimuli that the brain associates with the original trauma. These can be everyday sensations that aren’t inherently dangerous but prompt powerful physical and emotional reactions.

For example, the smell of a campfire could evoke the memory of being trapped in a burning house. For someone with PTSD, that memory activates the same neurochemical cascade as the original event. That then stirs up the same feelings of panic and helplessness as if they’re experiencing the trauma all over again. Trying to avoid these triggers, which are sometimes unpredictable, can lead to isolation. That can leave people feeling invalidated, ignored, or misunderstood like a pause button has been pushed on their lives while the rest of the world continues around them. But, there are options. If you think you might be suffering from PTSD, the first step is an evaluation with a mental health professional who can direct you toward the many resources available. Psychotherapy can be very effective for PTSD, helping patients better understand their triggers. And certain medications can make symptoms more manageable, as can self-care practices, like mindfulness and regular exercise. What if you notice signs of PTSD in a friend or family member? Social support, acceptance, and empathy are key to helping and recovery. Let them know you believe their account of what they’re experiencing, and that you don’t blame them for their reactions. If they’re open to it, encourage them to seek evaluation and treatment. PTSD has been called “the hidden wound” because it comes without outward physical signs. But even if it’s an invisible disorder, it doesn’t have to be a silent one. As found on YouTube AnimationStudio ꆛ☣ꐕ Be The “Middle Man” And Profit With AnimationStudio Agency License. Here’s How You Can Earn $100, $200, or even $300 For Every Video You Create With AnimationStudio… Activate Your Profit Machine With The Agency License … $197/month For Just $67 One Time Payment

Managing Stress and Anxiety during the Covid-19 Pandemic – Part 2: Feelings

[Music] and now we’re going to talk about feelings physical feelings and emotional feelings that we may experience when we’re feeling stressed so the physical feelings can vary from anything to having headaches or tension in her head even dizziness we can have a drying month anything that you are having tension and tightness in any of our muscles even sometimes pain but even or a jaw our shoulders are still like any any part of our body can experience physical tension we can feel that our heart is racing more we can fit in our breath is shallower or faster you can feel that we’re sweating more you can also have problems with indigestion possibly even going to toilet more often these are all really normal physical symptoms of when we’re feeling stressed the difficulties that may be there happening more often or maybe when you don’t feel that there is an actual stress at the moment the other thing with feelings is emotional feelings so some of the symptoms of emotional feeling that we have when we’re feeling stressed would be feeling apprehensive or feeling of dread even the feeling of fear we might be looking and watching for signs of danger like looking to see what what do we see may be more vigilant in what we’re looking for in a supermarket when right in the street who’s touched water who’s close to me things that we hear people talking and on the news and you know even if there’s lots of noise going on maybe were more sensitive to noise and what we’re hearing we could be anticipating the worst we could be having difficulty with feeling temps and feeling we’re jumpy maybe feeling more irritable this can impact on our emotions hugely we can also have difficulty concentrating and also feeling like our mind has gone blank it’s just really hard to think about things there’s just some examples of how we might feel physically and emotionally so try to keep track of those and write them in your diary as we talked about before and it might be difficult to have a pinpoint what exactly I’m feeling right now or emotionally or physically but just you will get used to that maybe over time with practice so try to keep it up and the more you are where you are how you’re physically and emotionally and morally be able to address them later so coping with some of the physical and emotional symptoms one of the first things we can do is exercise you know that exercise is really good for us and it’s really important for our mental health and if you’re walking the Lots people are walking now which is fantastic if you can walk if you have an exercise routine that you’ve been doing and you can keep up that’s brilliant or if you’ve been looking to start a new one online or calling some of the programs have been on TV that’s fantastic other ways that we can get exercise or even just around the house so things like doing hoovering are if you have two twenties in your house maybe instead of go to do quick under stairs toilet to go up and down the stairs more disability tips like that can help you to do more exercise around the house if it’s difficult to get out it’s also important to not feel like you have you know under stress that because you’re not exercising it’s a lot of surfing like oh I’m just motivated I’m just not feeling like doing it today nothing like doing I would normally do so it’s really important there to just think like where are you at today how are you feeling today and what would be helpful today so even if you have a routine where you’re doing a little bit of exercise every day and then you wake up this morning from what I just don’t feel like doing any of that figure out where what would be best for you so even if you don’t feel like doing your whole routine doesn’t necessarily mean you don’t have to any exercise today you can even just like I was saying like do a bit of coopering or do a little bit extra rent a house or you can just walk a little bit more around the house even just to sit out so I can get the fresh air that you would have got when you’re going on a walk that will all still be really beneficial rather than doing that doing nothing and then feeling bad that you haven’t so diet at the moment it can be difficult to keep with our normal diet what we were doing before and how we were eating regular meals and at the moment we’re spending more time at home and we’re more likely to snack to comfort each to have some more chocolate than we normally do to have more alcohol than we normally do to have more indulgent in our food or the opposite you could be feeling anxious and not want to eat or eating less and you we do so our diocese is a bit off and you know what if we’re all waiting or having those extra bits of chocolate that’s fine comfort eating is okay we have to just see where we’re at a way of what’s gonna help us and what’s not as things come back to normal we’re gonna be able to collect our diet and things will naturally come back and our routines will naturally come back and it’ll be easier than to say no to those different things you have to remember I suppose as well that there’s a fine line between what’s helping us if we’re going to have that extra snack or those extra bits of food or those extra drinks that is how far is that going to be good and help us and then where’s the line that oh it’s actually not great because it’s it’s too much it’s making us feel bad or feeling more sluggish or more tired or worse for it the next day so it’s really good to just figure out you know what where is my limit at and how can I be at my best one my diet the other thing is that there is research to say that food definitely can have a calming effect on us so for example and complex carbs can be really good and have a calming effect so I think we know that brown breads and brown passes are much better for us to eat and they actually have that a calming effect compared to deploy pasta and bread obviously avoiding things like caffeine is really important because I can lead to more anxiety and it can also affect your sleep and keeping hydrated is really really important and being dehydrated can actually affect your mood and how you’re feeling so if you can change any of your diet it to help with your anxiety that would be really great sleep it’s really important for us all to get good sleep sleep is a time where our brains ever take process all the information that we get during the day and help us to get through that and understand it and be ready and prepared for the following day sometimes and with everything that’s going on there the minute your head hits the pillow is the time that all the thoughts come on the worries calm your thinking about what happened today what will happen tomorrow what could happen in the future and that’s normal at the moment we’ve given what’s going on but it can be really hard and then it can affect your sleep and have them knock-on effects so one thing that can be helpful for that is to use a worry period or a worry journal so what that can be and it can be different for everybody but even that’s before bed or if there’s another time during the day where you find it useful to sit down and write down every worry every thought that you have in this diary just get it all out get it onto some paper and write everything down every worry every thought everything that’s really getting to you and then once you’ve even at that time so people do it as a 3-minute thing whether it’s like to spend a little bit more time but see what works for you but just getting it down to paper and getting it out of your head is such a go-to process and at that point then you close your book you say that is my time for doing that worry and period and now that I would do that again tomorrow at that same time and I will not think about it after – and even if does go all water it’s know I’ve talked about that already and I can think about it again tomorrow but for now I’m gonna just relax so that can be really really helpful there are things in terms of sleeping what can be really helpful is just having good habits and trying to keep a good awake and sleep pattern well I know we can all be go to bed a bit later or getting up later at the moment sleeping err stainer pajamas for longer different things but it’s really good to try and just keep a good routine try and get up in the morning at a certain time make your bed then get your clothes on have your shower do all those rituals and habits that you already have because that will help you feel better so relaxation meditation mindfulness these are all really really good practices to help us manage our stress and anxiety so relaxation can be anything you find to be relaxing to help you calm down and chill out I mean for some people it can be reading it could be playing some music it could be drawing what is it that you feel that you do and before you know it the time has passed and you just feel so much more relaxed and better off or it can be just very very simple things that you can do around your heads but just to be mindful of what are those things that you enjoy is it that showering first thing in the morning that just wakes you open it’s really relaxing and helps you sets you up for the day so there are other and in terms of relaxation there’s letter a very purposeful relaxation techniques such as deep breathing the body scan progressive muscular relaxation and visualizations in terms of meditation this is something where you’re not trying to think about things but you’re trying to transcend your thinking and there’s lots of really great meditation techniques out there and relaxation techniques so even though Beaumont Hospital have a really great resource on their website if you want to check that out or anywhere else you feel has a good and something that works for you might wellness then it’s mindfulness we can do in our everyday life so even if you you can do mindful walking mindful eating I’m mindful drawing anything that you’re doing can be mindful so if you are making a cup of tea for example you can display I’m okay so I thought into getting a cup where the teabags where it’s my kettle love to wait for the caffeine okay then we pour a tea to stirring it around and how it’s the house feeling and just being aware of the different sensations like what am I seeing what am i hearing what sounds even if you’re walking in on your daily walk to kilometres or even if you’re sitting in your garden or sitting on a balcony what can you see what can you hear what can you smell can you taste anything what can you feed on your skin there’s even taking those senses and being aware of what they are it can be really really helpful just to be present in the moment and not to worry about all of the different things so it can be really helpful for managing stress so managing your emotional symptoms around stress so everything before it’s really good to identify what emotions you’re feeling if are you feeling stressed sad worried fearful dread anticipating what is it that you’re feeling and then once you can identify them it’s really good to try and figure out a way to just let the mountain some emotional outlet so so for example if you’re feeling worried about something or worried about any of the things that are happening it’s really good to talk to somebody to share your worries as they say problem sharing is upon so some somebody that you can talk to and get those worries off your chest can be really helpful if your feelings that maybe is something like washing a really sad movie or listen to some math sad music and just letting out those emotions letting them be it’s okay to be sad it’s okay to be worries you know these things are normal in this situation just to be able to let them out if you’re angry how about flipping some pillows are making a bed something that lets you be quite physical and get that anger out or if you’re feeling just anxious or jittery and in your body maybe just dance and come on shake your hands and shake your hips and just have fun and just let that anxiety out it’s really good to have an emotional outlet and to be able to address those feelings to help you cope with anxiety and stress [Music] you

Allama Prabhu & the 200-Year-Old Yogi

Sadhguru speaks about Allama Mahaprabhu, who was so steeped in devotion to Shiva that he had literally become devoid of himself and transformed into “that which is not”. Here Sadhguru narrates a story from a time when Allama Mahaprabhu was challenged to a duel by another powerful yogi. Join MahaShivRatri 2018: http://isha.co/2EIsCYo #ShivaTribe #MahaShivRatri #RoarForShiva #Sadhguru Yogi, mystic and visionary, Sadhguru is a spiritual master with a difference. An arresting blend of profundity and pragmatism, his life and work serves as a reminder that yoga is a contemporary science, vitally relevant to our times. Sadhguru Exclusive (Register Now) ⚡ http://isha.co/ex-yt Sadhguru App (Download) 📱 http://onelink.to/sadhguru__app Official Sadhguru Website 🌎 http://isha.sadhguru.org Donate Towards Crafting A Conscious Planet 🙏 http://isha.co/sanghamitra-yt Offerings from Sadhguru in Challenging Times 🌼 https://isha.sadhguru.org/sadhana-support Guided Yoga & Meditations by Sadhguru (Free Online) 🌼 http://isha.sadhguru.org/5-min-practices 🌼 http://isha.sadhguru.org/IshaKriya Inner Engineering Online Program 50% off | FREE for COVID Warriors 🌼 http://isha.co/IEO-YT (Register Now) Official Social Profiles of Sadhguru (Subscribe) 🌐 https://youtube.com/sadhguru?sub_confirmation=1 🌐 https://facebook.com/sadhguru 🌐 https://instagram.com/sadhguru 🌐 https://twitter.com/SadhguruJV 🌐 https://t.me/Sadhguru

Getting Help For Your Panic Attacks And Other Anxieties

Are you having trouble getting rid of your panic attacks and other anxiety-related problems? It is not easy to manage your anxieties, however here are some techniques a person can use to help conquer their panic attacks and other anxiety-related symptoms. The first step is that you should talk to a professional who can get you started on the right path of getting better. Getting help from a counselor or other professional is very important and can provide you much help and insights in dealing with your current problem. A good way to manage your anxiety is to challenge your negative thinking with positive statements and realistic thinking. When encountering thoughts that make your fearful or anxious, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense. When overwhelmed with worry, a person may encounter a lot of scary thoughts coming at them all at once. Instead of getting upset, remember that these thoughts are exaggerated and are not based on reality. From my interviews with various professionals, I’ve learned that usually, it is the fear behind the thoughts that gets us worked up. Ignore the fear behind these thoughts, and your worry should decrease. Sometimes, we get stressed when everything happens all at once. Instead of taking it out on someone else a person should take a deep breath and try to find something to do for a few minutes to get their mind off of the problem. A person could take a walk, listen to some music, read the newspaper or do an activity that will give them a fresh perspective on things. This mental timeout can help you refocus on your current situation. Another thing to remember is that things change and events do not stay the same. For instance, you may feel overwhelmed today with your anxiety and feel that this is how you will feel the rest of the week or month. This isn’t correct. No one can predict the future with 100 Percent accuracy. Even if the thing that you feared does happen there are circumstances and factors that you can’t predict which can be used to your advantage. As a Layman, I realize that experiencing a panic attack is scary. The next time it happens remember to apply some of these techniques you recently learned. The key is to be patient and not to give up. In time, you will be able to cope with your panic attacks.

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