relaxation

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

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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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Life Change

/ Robert Bruton / Leave a comment

This is a little taste of my new book coming out the first of next year. Not yet titled, but it covers life change. What steps we need to take for lasting change. 

Change cannot come without discomfort.

Don’t quit because of discomfort. Change is not occurring as quickly as hoped. The pain of loss or other stressors is not dissipating.  The mind is continually in a barrage of negative thoughts, self-doubt and feels as though nothing is getting better.

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.”–Muhammad Ali 

Keeping an eye towards a positive outcome. Being grateful in advance of anything manifesting good in life. Meditate on the result.

If you take a trip around the world at some point in time weather delays, airport delays, canceled flights, lost luggage, lost hotel reservations, something is going to happen. The chances are excellent that more than once.

Would you stop an around the world trip over a delay? No, you deal with it and keep going!

The first activity to do:

Breathe

You read that right breath. The power of this simple act is immeasurable. Here is why. The simple act of taking a break to breathe for just a minute or two. It helps to slow down your mind, relaxes your muscles and body. Your mind will begin to relax.

How to breathe:

  1. Take a couple of deep cleansing breaths in through the nose and out through the mouth.
  2. Slow your breathing to a relaxing pace. Close your eyes to focus on a slow deep breathing exercise.
  3. Breath deep into your lungs without straining. Allow the oxygen to fill your lungs and a relaxed exhale.
  4. Continue this for a good sixty seconds or a little more.
  5. When you feel relaxed merely stop.

What outcome to desire is relaxation. Let go of your body in a chair when doing this breathing exercise. Just taking a couple of minutes a few times per day to breathe. You will be amazed at how calming this can be.

The tension in the body will begin to wash away. Give it time. This works so well you will make it a part of your daily routine. Who thought something so easy would make such a difference in our day.

If you have questions about the book: