Wellness Katie: psychology

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Showing posts with label psychology. Show all posts
Showing posts with label psychology. Show all posts
Stress anxiety symptoms can include everything from simple headaches and nervousness to migraines, hives, and even panic attacks.

It's not a fun way to live.

Natural Remedies for Anxiety and stress

On top of all that, continuing to live with those stress anxiety symptoms for long periods of time can wreak havoc on your body. Research has shown that living with stress for long periods of time can cause hypertension, heart attacks, kidney failure, arthritis, allergies, and even eczema.

It is time to take back control away from stress and anxiety.

The more you take charge to reduce and eventually eliminate anxiety, the more you will begin to regain your confidence and your power to restore yourself naturally.

Of the remedies listed below, the first two begin with the power of the mind because that is the center of thinking that produced those feelings of stress in the first place.

These are 7 natural remedies that can help without all the side effects of prescription drugs.

Deep Breathing 

This comes first on the list because it's an easy and natural way of calming stressed out nerves and it can be done in as little as a minute.

Deep breathing, even for just a minute or two, has calmed the nerves of many people from speakers who are about to go out on stage to Moms and Dads who are trying to keep calm when dealing with the kids.
The method is to simply move your focus from whatever it is that is causing anxiety to focus directly on your breathing.

This is how you do it: Breathe in deeply until your lungs fill and your tummy pushes out, hold for a second and then breathe out slowly through your nose. This puts oxygen back into your cells which helps to fight anxiety.

You'll also find that when you shift your focus away from how you feel to doing a simple thing like breathing your body begins to naturally relax.


This is next on the list because it is also simple to do, though it takes a few more minutes.
The problem with stress and anxiety is that is produces the fight or flight response that built deep down in our subconscious. When we feel fear we want to run and our body gears up for it.

Meditation forces you to slow your system down.

Meditation begins breathing but also gives you space and time to just to be you without interference. Many people feel that this is when their spirit has the freedom to rise above all worry and give perspective as though they are looking down from the outside.

Begin by focusing on your breath just as described in the deep breathing exercise above.

As you breathe eventually you may find your mind wandering. This is the time to become the observer. You don't have to take action, you don't have to do anything... just observe.

If you begin to feel anxiety at all immediately return to your breathing.

Dr. Wayne Dyer suggests that humming or chanting simple sounds like "Ommmm" of "Ahhhh' can keep your mind focused. If this makes it easier for you, do it.

Another method is to imagine your body as visualize a rainbow that is slowly washing over you. Start with your head and let the colors slowly move down the body, stopping to check in at each point of color such as the top of your head, throat, heart, tummy, abdomen, and so forth.

As you check in at each point observe how you feel when your focus lands on that point.

This is good mental relaxation and by taking time for you, you will be taking back control.

Do this for 15 to 30 minutes at a time. You'll find that sometimes your mind wanders but you can always bring it back by refocusing on the breathing.

Lemon Balm

This natural ingredient has been used for centuries as both a stress relaxer and an aid for sleep.
Lemon Balm, which is also known as Melissa officinalis, was named after the honey bee and is known for its properties that relax and sooth the nerves.

When combined with Valerian, it can work better than most prescription sleeping pills.

Studies have shown that when participants were either given 600 mg of lemon balm or a placebo, those who received lemon balm were far more calm and alert than the placebo group.

Please note, however, that lemon balm can also agitate your nerves if taken in large doses so remember to start slow.

Start with the smallest dose which can be sold in capsules or tinctures. You can also find it in tea and it is often combined with other herbs like chamomile.

Chamomile Tea with Honey

Chamomile has special properties that work to calm you down as it binds to the same brain receptors as chemical drugs, without the side effects.

You can get it in a supplement form but it's certainly not as delicious as enjoying a cup of chamomile tea with a teaspoon or two of honey.

Honey acts to boost immunities which may have been compromised during long periods of stress.
Simply steep the chamomile tea for about 1-2 minutes in a cup of hot water, remove the teabag and add the honey.

This remedy is good for you and yummy too. Plus, it's easy to transport a teabag so you can take a few with you for work or other times you feel stressed.

Short Bursts of Exercise

Amazingly for a few people, exercise is not the answer to reducing stress. They are so dedicated to exercising every day, even several times a day, that you would think that they would be the least stressed of all. After all, isn't exercise the antidote for stress?

That's not necessarily true.

Perfectionism and OCD lead to stress. Those who overdo anything are those who are likely to be the most stressed of all.

Consider the phrase "moderation in everything" and you'll understand why those who are moderate in their approach to life are those who are more likely to enjoy life. They don't worry about whether it's too little or too much. They do everything in moderation.

People who are calm and anxiety free are people who don't overdo anything.

That is why you might want to consider short bursts of exercise to be the right way for you to reduce stress and anxiety symptoms.

Scientific studies have been done on exercise that indicate that mixing short bursts of fast paced exercise with slower, more moderate exercise can actually be healthier and do more good for revving up metabolism and clearing the mind at the same time.

Here's some ways to get 30 minutes of exercise in your day that is moderate, calming and, as some say, it hardly feels like work!
  1. 3 Minutes of Fast Paced Exercise First Thing in the Morning. Do this before anything else.
There are 2 reasons to do this. For one, you get your heart pumping. Secondly, you'll start your day energized and you can do 3 minutes of anything! Here's how to do it:Start while laying in the bed by doing 20 sit-ups in a row. Jump up and do 20 jumping jacks. Next, try 20 lunges alternating the leg that you start with every 10 times. Then, do 20 side lunges. Your 3 minutes will be up before you know it and you will start your day feeling more alive.
  1. Take 2 fifteen minute breaks during the work day. Spend just half of that break walking up stairs or walking briskly around the block. The other half can be spent relaxing and breathing! This is just 7.5 minutes of exercise but it can relieve anxiety and stress in more ways than one.

  2. Walk for 15 minutes after work. When you get home, change clothes and take just a 15 minute walk to downshift from your day. No phones allowed! Anybody can do 15 minutes and so can you. While you're at it, alternate every few minutes of regular walking with speed walking for about 30 seconds.

The Germans have got natural remedies down to a science and so we look to them for help in recovery and prevention of anxiety. It has been approved in Germany for nervous anxiety and some studies find that it is just as effective as prescription drugs.

However, this natural remedy may cause you to become drowsy. The time to take it is when you are home and supposed to relax but find it difficult to do.

Do not take it if you have to drive.

And, as with all natural remedies, do not take prescription medications at the same time that are designed to relieve anxiety also.

The best way to use natural remedies of any sort is to tell your doctor if you are taking prescription medication for anxiety.

Simply tell the doctor that you would like to try natural remedies instead of prescription and ask for the best way to change from one to the other. For some prescriptions you can stop immediately. For others, you may need gradual withdrawal so it's best to get medical advice.


Food can be your friend when fighting stress. Blood sugar dips can turn even the calmest person into a raving maniac so fight it with food but not in the same old way.

Many of us turn to 'comfort food' in times of stress. The problem is that much of the comfort food we turn to actually causes stress.

Food with a load of sugar can stimulate you temporarily and make you feel better in the short term.
The problem is that sugar wears off quickly and leaves your body yearning for more.
To calm yourself naturally, get off the sugar and onto a comfort food that won't do your system more damage than good.

The best meals and snacks include at least two types of foods because the chemistry works better for the body. Make one of the foods a complex carbohydrate such as oatmeal, whole wheat crackers, brown rice, or even small baked potato but only with the skin.

There is scientific evidence that potatoes are not bad for you unless you eliminate the skin. The skin provides the nutrients that turn the potato into a wonder worker for eliminating sugar.

You can read more about it in Potatoes Not Prozac by Kathleen DesMaisons, Ph.D.

The other food to go with the complex carbohydrates can be nuts, seeds, salads or other vegetables. In this case, stay off the fruit to keep the sugar down.


The smell of lavender (Lavandula hybrida) does wonders to reduce tension and anxiety.

MedicinePlus which is a service of the National Institute of Health lists lavender as an herb that "is used for restlessness, insomnia, nervousness, and depression. It is also used for a variety of digestive complaints including meteorism (abdominal swelling from gas in the intestinal or peritoneal cavity), loss of appetite, vomiting, nausea, intestinal gas (flatulence), and upset stomach."

And if that isn't enough, they added "Some people use lavender for painful conditions including migraine headaches, toothaches, sprains, nerve pain, sores, and joint pain. It is also used for acne and cancer, and to promote menstruation."

Wow! That is a lot of benefit for an herb that smells so good.

In one study done in Germany a lavender pill that was specifically formulated for the study showed that it significantly reduced anxiety symptoms in people with Generalized Anxiety Disorder (GAD).

Try inhaling lavender essence, using lavender soaps and lotions or even linen sprays.

Why You Should Try Natural Remedies

The point of trying natural remedies is to help you reduce or even eliminate anxiety without having to worry about the nasty side effects that may come with prescription medicines.

Many prescriptions of what were considered "safe" drugs have been pulled off the market.

Many more that are on the market are those that also affect liver, heart, kidneys and can reduce health over the long term. Yet, sometimes they are necessary.

For example, if you are severely depressed don't wait, RUN to the doctor who can help you at least temporarily alleviate the pain.

On the other side, anxiety is becoming a way of life for many people who wake up every day with it and that is when it's time to stamp it out once and for all.

In Europe and Asia, natural remedies are prescribed by healers at least as often as chemically made remedies, if not more.

Use these 7 natural remedies for stress anxiety symptoms on a regular basis and you'll find that you are back to your old self before you know it!

Relax, rejuvenate and learn to live your best life. You are worth it!

Natural Remedies for Anxiety: 7 Natural Remedies to Calm Stress Anxiety Symptoms

Picture yourself 2 weeks from now weighting 10 pounds less and feeling great. For many this has become a reality using these tips to lose weight fast with a healthy diet plan. Many people look for things to eat or not eat to try and trick their body into dropping pounds, but these tips to lose weight fast can make it a lot easier.

Psychological Tips to Lose Weight Fast

So how do these tips to lose weight fast help you? All 3 of these tips use psychological or physical tricks will cause part of your brain to think differently and make the weight loss process easier.

Tips to Lose Weight Fast:
  1. Smaller Plates - A recent study showed that by simply using a smaller plate you eat less. As one of the tips to lose weight fast, this not only tricks the brain, it helps you eat slower. We all have predetermined sizes and amounts in our head. When we see a normal sized dinner plate we think filling it up is a full meal. Our bodies become accustom to this amount so visually when the plate is empty, we are full. Use a smaller plate, you hold less food and you still feel full at the end.
  2. Drink Water Early - Many people know that you are suppose to drink a lot of water to be healthy and help digest food, but tips to lose weight fast suggest that drinking a full glass of water 15-20 minutes before you eat will warm up your stomach to being filled and may cause you to feel full faster.
  3. Split Your Meal - This little trick I found out when my wife use to always take food home after dinner. I found that if you ask for a to-go box when they serve your meal, you can put 1/2 your meal in the box and just sit it off to the side. This will remove food from your plate and you can easily clean your plate without eating so much food. It also lets you take some home for the next meal.
I hope these 3 tips to lose weight fast will help you to your own goal of weight loss. Becoming healthy and happy is so important in the world today. If you include a complete diet plan and these 3 tips, you can easily lose 10 pounds or more in just 2 weeks. A complete diet program is critical in weight loss.

Doing these 3 small things alone won't cause you to lose massive weight without a custom diet plan. A diet plan is so important when going on a weight lost diet and many experts agree that eating right is just as important as exercise.

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Psychological Tips to Lose Weight Fast - 3 Tips to Lose Weight Fast by Tricking Your Brain

If you want to attract and ultimately seduce a woman, you need to understand what she is looking for and then try your best to satisfy that need and desire. Ideally you want to find a way to figure this out without directly asking her since women find a man incredibly attractive who can do this.

At the same time you don't want to do things or make decisions which make you appear pompous and overly domineering. So what is the answer?

It basically lies in the psychological principle of limiting the options and steering things towards the outcome you desire. For example if you are having a nice conversation with someone and decide to ask her for phone number, the normal type of questions is "I've really enjoyed talking to you. Can I get your phone number so I can call you sometime?" You are leaving her with two possible answers, one of which you won't like (ie yes or no).

Perhaps a better way to approach this would be to say, "I really enjoyed talking to you. Would you like to exchange phone numbers now or could we meet tomorrow for some dinner and drinks?" She is presented with multiple options but any of them are favorable from your standpoint. And while she could potentially also say no to either of these options, this is much less likely to occur. In any case you have seemingly provided her with broad choices and subconsciously let her believe that she is making the decisions.

This is a terrific technique to use which makes the woman feel that you understand and appreciate her by offering multiple options to consider when in fact they ultimately lead to the same outcome. This is one key way how you can create success in attracting the woman you desire.

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How to Attract and Seduce a Woman - Try This Effective Psychological tip

Healthy Memory - Top 4 Psychological Tips to Help You Achieve It
A healthy memory is something that will benefit every area of your life. There are psychological and physical means to achieve this. Here are the most common and effective psychological tips to help you engage your brain the right way to achieve a healthy memory.

1. Keep Stress Under Control

With too much stress over a prolonged period of time will come many problems, the brain is overwhelmed and will find it difficult to pay attention. This will ultimately affect your process of thought, the brain's cognitive function, which can in turn cause many psychological problems. Longer periods of stress can actually cause damage to areas of the brain important for memory through the excess of the hormone cortisol, leading to 'burnout'. A comfortable level of stress is however a good thing, helping you pay attention to your environment.

2. Be More Active

Large amounts of passive activities like watching TV are not effective and research has shown that people who spend a lot of time just watching it have less physical and cognitive health. Although you do learn from the TV, it is not enough if you are not actively engaged thinking about the information and working out problems with this new knowledge. The brain needs to be an active participant with learning new things.

3. Embrace Life

The importance of what it is that you are learning is one of the most important factors in memory, for instance you are unconsciously ignoring most of the information that comes at you through your senses every moment of the day. So it is with anything you learn, the more important it is, the more you will be motivated to retain it in memory. To be actively engaged in the important things in life to you, to be working on goals that you really want to achieve all helps to keep your brain healthy and your memory effective. This psychological engagement in the activities in your life can come if you just embrace life.

4. Lifelong Learning

Much like a muscle, if the brain does not get used it loses its abilities over time. It is so important to keep learning new things, increasing the ability to take on new facts, taking on new skills and participating in new sports, increasing the ability to control the body. With memory, to increase it, you need to use it, this is fundamental to the whole process. With this in mind, it is obvious that even learning strategies for improving your memory are no good unless you actually practise them.

Shawn Du'Mmett is currently working on being a successful Internet marketer, purely to learn the skills of communication on the Internet and hopefully as a means of escaping any financial recession. His true passion however is wrapped up in uniting the world in a universal social collaborative system called Beyond One World, which is an investigation as to whether the world can work together, according to their highest ideals, equally, without any form of government or corporation.

He believes it is our responsibility, to ourselves and to others, "To be all that we can be' and is interested in any form of self-improvement. Accelerated learning is one he is investigating now, looking at what is freely available and what can be done to benefit from it.

His latest site creation is at http://appliquequiltpatterns.org and you are invited to come in and look around.

Article Source: http://EzineArticles.com/?expert=Shawn_Du'Mmett 

Healthy Memory - Top 4 Psychological Tips to Help You Achieve It

Get My Ex Back Fast
We all know that you love to take it out on your ex for your relationship that went bad. But at the same time you want him back! To belong in his arms again is what you are dreaming off again. Well not to worry because I am going to give you some psychological tips that would make your ex, come running back into your arms!

Tip 1 - The first step towards your goal is for you to think what had made the relationship go bad. Always remember that in this relation you are to be equally blamed. For once think from his point of view. Think of your flaws and work on them.

Tip 2 - This is the time that you need to completely distance yourself from your ex. Stop shadowing him in every corner, leaving blank message, giving missed calls, and trying to make his life miserable by ringing his door-bell at 2AM! You want him back then you avoid him.

Tip 3 - Tell yourself that you would come through this shinning better than ever. Stop looking like a wreck. Go to a gym or some yoga practice. Get back into a routine. Have a make-over. Go on a shopping spree for a better and chic you.

Tip 4 - Now consider a lot of meditation. Meditate on positive thoughts. Focus on the happier things. Eat healthy.

Tip 5 - You have now prepared yourself both mentally and physically. Now show yourself with your girl-friend at bars and pubs. Yes I mean it. It is time that you showed the more confident, radiant, single and beautiful you. And am sure when you want to tease, you would definitely pick the bar your ex visits.

Bonus Tip If your serious about getting your Ex to come crawling back to you, there is a step-by-step method you can use. It has worked for thousands already and it's really easy to follow and use.

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Article Source: http://EzineArticles.com/?expert=G._Crandall

Get My Ex Back Fast - Psychological Tips to Win Your Ex Into Your Arms

Getting nervous on certain occasions is a common thing. However, when this nervousness turns into an anxiety disorder, it is something one should be concerned about. There are many anxiety symptoms that you may not be aware of. Some of these symptoms are described here briefly.

Anxiety Symptoms That You Might Not Be Aware Of

Muscle Tension

When your muscle tension becomes persistent, it often accompanies the anxiety disorders. It can be in different forms like clenching the jaw, flexing muscles, or balling the fists. This is one of those anxiety symptoms that are so pervasive and persistent that if one lives with it for long period of time then the person may not even notice it any more.

However, muscle tension can be kept under control with regular exercise. At the same time, it should be kept in mind that the tension can flare up when some unforeseen event or an injury disrupts the workout habits of the person.

Chronic Indigestion

Even though the anxiety starts from your mind but it can have its impact on the entire body and you may experience physical symptoms as well. Chronic Indigestion is also one of such symptoms. For instance, 'Irritable bowel syndrome' is the condition that is characterized by cramping, stomach aches, bloating, constipation, gas, etc. It is actually the anxiety in digestive tract.


When it comes to social anxiety disorder, it isn't always related to addressing a crowd. Most of the times, everyday situations can provoke anxiety. An example of these situations is one-to-one conversation in a party.

When such a situation is encountered, a person having social anxiety disorder feels like everyone is looking at him and he can experience trembling, blushing, profuse sweating, difficulty in talking, or nausea. These anxiety symptoms tend to be too disruptive and one finds it difficult to meet with the new people, advance in school or at work, and maintain relationships.


Persistence of second-guessing and self-doubt is one of the common anxiety symptoms. In certain cases, the doubt revolves around some specific question that is related to the identity of the person, such as "Does my husband love me as much as I love him?"

Panic Attacks

Panic attacks are often terrifying. You may find yourself in a helpless condition in which your heart is full of fear. Such situations can last for few minutes. You may also experience some scary things happening to you physically as well. These can include breathing problems, racing or pounding heart, numb or tingling hands, dizziness, stomach pain, chest pain, etc.

However, panic attacks don't represent anxiety disorders in all the situations. But those who experience such attacks repeatedly are often diagnosed with the panic disorder. People suffering from this disorder live with the fear of when, why, and where the attack may happen next time.

If you are experiencing any of these anxiety symptoms it is quite possible that you have anxiety disorder. So, look for your doctor's advice immediately.

SEE ALSO: Natural Remedies for Anxiety: 7 Natural Remedies to Calm Stress Anxiety Symptoms

Article Source: http://EzineArticles.com/?expert=Muhammad_Taha_Khan

Anxiety Symptoms That You Might Not Be Aware Of

You think thousands of thoughts each day. You talk to yourself more than anyone else. You are your most trusted advisor and confidant. Many of the conversations that you have with yourself you would never share with anyone else because to do so would expose the “real” you. The you that is filled with self doubt, worries, sadness, guilt, hurts and disappointments.

Eliminate Negative Thoughts To Lose Weight Fast

But this is not the “real you” at all. This is the you that your ego and belief systems have constructed. These negative beliefs have been constructed by you, and accepted by you as truth. The sad thing is that nothing can be further from the truth.

Where did these false ideas about you originate? They mostly came from others; parents, teachers, co-workers, and friends. They might have planted the seed by saying something like “she is fat” and you have cultivated those comments to the point that they have become your truth.

You are allowing your entire life to be controlled by some obscure comments made years ago. Nobody has the right or power to dictate who you are. Only you know who you truly are and what’s in your heart.

When you were born you entered this world without the burdens of you current negative belief system. You entered this world as a beautiful bundle of joy filled with unlimited potential and possibilities.

I’m here to tell you that you have not changed. You are still and will always be a beautiful bundle of joy with unlimited potential and possibilities.

The only difference is what you give your attention to. Let me ask you a question. If you stopped all the negative talk that you currently have with yourself such as;

  • I’m too fat
  • Why would anyone want to love me
  • I will never be thin
  • I always fail

And the list can go on and on… How would you feel ? Do you think that you would feel emotionally lighter ? Do you think that you would feel happier ? Do you think that you would feel more confident ?

Now how do you think your life would change if you were to go one step further and modify your self talk by only speaking positively about yourself. If you take some time and focus on what you like about yourself and focus on only that your emotional state will become positive to the point that you will be able to accomplish anything.

Once you begin looking for the positive things within you, you will be surprised to realize your magnificence has always been there just below the surface. You have never been anything other then that shining bundle of joy that entered the world years ago. It’s easy to uncover positive aspects of yourself by asking some questions.

  • What am I good at?
  • Who has benefited by me being in the world?
  • Who am I, what is in my heart that only I know?
  • What do I like about my body?

Your goal is to feel good now. How do you feel now? If you only observe what you feel is positive about you, you will feel good, you will be happy. Decide right here and right now how you want to feel. Decide that you will always look for the good within you and appreciate that goodness.

So what does all of this have to do with losing weight? Everything!!! Your emotional state is the control valve that determines what you draw into your experience. How you talk to yourself creates your beliefs and programs your subconscious. So you need to ask yourself do you want your beliefs and subconscious programming to be based on false negative thinking. Or do you want your beliefs to be based on the truth, that you are and always have been a perfect being.

RELATED: Why You Can't Lose Weight

Begin today to love and nurture yourself. Allow the joy, playfulness and enthusiasm that you naturally had as a child begin to flow into your everyday experiences. Allow yourself to celebrate each and every success no matter how small. Love and appreciate yourself every opportunity you have. Do this everyday and watch your weight begin to dissolve just as your old negative beliefs about yourself begin to dissolve.

Eliminate Negative Thoughts To Lose Weight Fast