breathing

Anxiety needs to Go

/ Robert Bruton / Leave a comment

Anxiety is a normal and natural human emotion that everyone experiences from time to time. However, it can interfere with daily life and well-being when anxiety becomes intense, persistent, and challenging to manage. If you are struggling with anxiety, several strategies may help you overcome it:

  1. Seek professional help: A mental health professional, such as a therapist or psychologist, can help you identify the causes of your anxiety and develop a treatment plan.
  2. Practice relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help you relax and manage your anxiety.
  3. Exercise regularly: Regular physical activity reduces anxiety and improves mood.
  4. Get enough sleep: Sleep deprivation can increase anxiety, so it is vital to get enough rest.
  5. Eat a healthy diet: Eating a well-balanced diet rich in nutrients can help improve your overall physical and mental health.
  6. Limit caffeine and alcohol: Caffeine and alcohol are stimulants that can increase anxiety. Limiting your intake of these substances can help reduce stress.
  7. Practice good self-care: Engage in activities that you find enjoyable, and that help you relax, such as reading, spending time in nature, or listening to music.
  8. Challenge negative thoughts: Negative thoughts and worry are common in anxiety. Challenging these thoughts and replacing them with more positive ones can be helpful.
  9. Try different treatments: There are many treatments for anxiety, including medication and therapy. Finding the treatment that works best for you may take some trial and error.
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Remember, it is essential to be patient and persistent when overcoming anxiety. Finding the right combination of strategies that work for you may take time, but with the right help and support, it is possible to manage and reduce your anxiety.

Handling Fear

/ Robert Bruton / Leave a comment

Fear is a natural and necessary emotion that helps keep us safe. It is the body’s way of responding to real or perceived threats. However, when fear becomes excessive or irrational, it can interfere with our daily lives and cause significant distress.

One effective way of dealing with fear is to confront it directly. You are gradually exposing yourself to the thing that is causing anxiety. For example, if you are afraid of public speaking, you can start by talking to a small group of friends, then gradually work your way up to speaking in front of larger groups. This technique, known as exposure therapy, can help you overcome fear and build confidence.

Another way to handle fear is to challenge the thoughts and beliefs driving the anxiety. So often, fear is fueled by irrational views and opinions that are not based on reality. By questioning and challenging these thoughts, you can objectively see the situation and reduce your fear.

It can also be helpful to practice relaxation techniques, such as deep breathing or meditation, to calm yourself when feeling anxious or scared. These techniques can help reduce the physical symptoms of fear, such as rapid heart rate and shortness of breath, and help you feel more in control.

It is also essential to take care of your physical health. Fear can take a toll on the body, so eating well, exercising regularly, and getting enough sleep are essential. These healthy habits can help improve your overall well-being and make you better equipped to handle fear when it arises.

Lastly, it can be helpful to seek support from others. For example, talking to a therapist or counselor can provide you with additional tools and strategies for dealing with fear and a safe space to process your emotions. Support from friends and family can also be valuable, as they can provide encouragement and understanding.

In conclusion, fear is a natural and necessary emotion, but when it becomes excessive or irrational, it can cause significant distress. By confronting the fear directly, challenging the thoughts and beliefs that fuel it, practicing relaxation techniques, taking care of your physical health, and seeking support from others, you can learn to handle fear and live a happier, more fulfilling life.

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Handling Stress

/ Robert Bruton / Leave a comment

Stress is a natural response to challenges or demands in life. It is the body’s way of preparing to respond to a situation and can help us to perform at our best. However, when stress becomes chronic or excessive, it can harm our physical and mental health.

Long-term stress can lead to various health problems, including high blood pressure, heart disease, and obesity. It can also affect the immune system, making us more susceptible to illness. Stress can also affect our mental health, leading to symptoms of anxiety and depression.

In addition to physical and mental health issues, chronic stress can negatively impact our relationships and overall quality of life. It can make concentrating difficult, leading to memory and decision-making problems. It can also cause irritability and moodiness, making it hard to connect with others.

The key to managing stress is to identify the sources of stress in your life and to find healthy ways to cope with them. For example, you exercise regularly, practice relaxation techniques, and seek support from friends, family, or a mental health professional. Taking steps to manage stress can improve your physical and mental health and enhance your overall well-being.

Ten activities to help:

  1. Exercise regularly. Physical activity can help to reduce stress and improve overall physical and mental health.
  • Get enough sleep. Sleep is essential for good physical and mental health, and a lack of sleep can increase stress levels.
  • Practice relaxation techniques. Techniques such as deep breathing, meditation, and yoga can help to calm the mind and reduce stress.
  • Take time for yourself. Engage in activities you enjoy, such as reading, listening to music, or spending time in nature.
  • Connect with others. Spend time with friends and family, or consider joining a support group to connect with others experiencing similar stress.
  • Practice good self-care. Take care of your physical health by eating well, staying hydrated, and avoiding drugs and alcohol.
  • Learn to manage your time effectively. Prioritize your tasks and responsibilities, and set aside time for relaxation and fun.
  • Consider seeking professional help. A mental health professional can provide support and guidance if you struggle to manage your stress.
  • Avoid or limit caffeine and sugar. Caffeine and sugar can increase anxiety and irritability and should be consumed in moderation.
  1. Try deep breathing exercises. Deep breathing exercises can help to calm the mind and body and are a simple and effective way to reduce stress.

My best advice, get outside!

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Calm

/ Robert Bruton / Leave a comment

Calm

For as many years as I can remember, being calm was challenging for me. What occurs when you can’t find peace is irritability, anxiety, health issues, and the list.

In my research, the critical ingredient is learning to be calm to find peace in my own life. Calm under fire!

When you learn to master the skillful art of remaining calm under fire, you can overcome anything that life throws at you.

How, might you say?

First, you need to learn how to breathe and focus on breathing in stressful situations.

Box Breathing:

  • Breathe in, counting to four slowly. Feel the air enter your lungs.
  • Hold your breath for 4 seconds. Then, try to avoid inhaling or exhaling for 4 seconds.
  • Slowly exhale through your mouth for 4 seconds.
  • Repeat steps 1 to 3 until you feel re-centered.

Simple Breathing:

  • In through the nose and out through the mouth. Nice easy breaths.

Keeping your fingertips together while breathing has also been helpful for me. As stress elevates, I rub my fingertips together slowly. It’s calming.

Breathing will help relieve the stress that can cause pain in the neck and back.

Why all this is so important, you may ask.

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Chill

Our mind functions way faster and more alert when our head is not spinning. Have you ever noticed that in a quiet space, for example, your head won’t shut up? We all have. I wrote an article called When Silence Screams.

Getting to a relaxed place will have incredible value for you. Your decision-making will be more spot-on when your head is quiet. Stress will be minimized in all aspects of your life. There is a difference between healthy and unhealthy habits.

Imagine being able to summon calm—stress response vs. calm response. Think about your dad. Would he respond more favorably to a stressed-out crazy response or a clear, favorable, collected response?

Like anything new, this will take time to learn. At first, you will undoubtedly suck at being calm in the face of adversity. Then, however, you will gain confidence as you apply to breathe into your life.

As you learn new life skills, you must be easy on yourself. Set reminders that say “breathe.” Doing so will help shorten your learning curve. Make this part of your everyday!

Breathing will help you change your outlook from doom to I got this! Everyone you meet will be amazed that you don’t rattle. You learn to improvise, adapt and overcome any situation with a sharp mind.

Take time daily to meditate when you can to calm yourself. Meditation will help clear the stress and open your mind to receive intelligent thoughts. Not a mish-mosh of “Oh God, the world is over.” Vs. Clear, sharp, and concise.

Meditation should also become part of your everyday life. So, give yourself the gift of forty-five minutes of calm.

Now that you have read this short article. It’s time to get going. Set a reminder right now to breathe. Just doing breathing exercises throughout your day will begin to have positive progress.

My life has changed immeasurably by doing what I just wrote for you. Friends say my face does not look stressed; people near me say I am not as snappy as I might have been carrying stress.

It’s not hard; get to it!