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Blocking the Stress Reaction

How beta blockers help reduce stress reaction on the heart.

Beta-blockers are commonly used by musicians and public speakers to calm things down before performances. But they have a much more serious role in modern medicine. The adrenalin system is activated in all of us when we're frightened or otherwise under stress. This is a major source of cardiovascular risk. Almost all the cells of the body have receptors on their walls which respond to adrenalin released under stress. This increases our heart rate and blood pressure in preparation for 'fight or flight'.

These receptors have been classified into several types, and the beta-receptors are one important subtype. In 1958 the first drug which blocked the effects of adrenalin on the heart was synthesised and by 1962 the first clinically useful agent, propranolol, was developed. Propranolol revolutionised the medical management of angina pectoris, arrhythmias and blood pressure. This class of agents is one of the most important in use today.

In recent years, drugs that more selectively affect the heart, such as atenolol, metoprolol and carvedilol have been developed. As a general rule we cannot say that one beta-blocker is more effective in improving cardiovascular outcome than any of the others. Beta-blockers are generally well tolerated. Side-effects can include a slow heart rate, fatigue, a depressed mood, unusual dreams, and in susceptible individuals, asthma attacks. All these are more likely to occur in the elderly. Contraindications to B-blockers are extremely slow heart rate, pre-existing heart conduction block or a history of asthma.

The New Role
In the last decade, a new role of B-blockers has revolutionised the management of heart failure patients. In patients with reduced pump function and heart failure, whether from heart attack damage or from some other causes, B-blockers (specifically, bisoprolol, long acting metoprolol and carvedilol) prevent further deterioration, helping them live longer and feel better than ever before.

Targeting blood pressure for primary prevention

Beta-blockers are very effective BP meds-by blocking adrenaline, heart rate and blood pressure are both lowered, and heart attacks and fatalities are prevented. There is currently some debate as to whether they are as good as other classes of BP meds for preventing strokes, and therefore whether they should be the firstline agents when being used primarily for BP. So far, we cannot draw a firm conclusion about this.

Major benefits in secondary prevention
The biggest role for these meds is in secondary prevention after a heart attack. The benefit seems to begin almost immediately, so intravenous metoprolol is commonly given in emergency rooms to heart attack victims. In patients with prior heart attacks, betablockers have reduced deaths anywhere from 19 to 48%, with a 28% decrease in second heart attacks as well.

Beta-blockers appear to protect people after a heart attack by preventing serious arrhythmia and sudden death, one of the major long-term risks for survivors. They are a critical line in the defence against future cardiac problems, and should be started immediately after an attack and continued at least for the first year, probably indefinitely.

We don't yet know if their protective effect wanes over very long time periods. Evidence also suggests they can be safely taken by diabetics. In patients with angina pectoris, the chest discomfort that comes with exertion in someone with blockages and stable angina (chest pain that occurs with stress or activity), beta-blockers make the heart work less hard, rebalance oxygen needs and reduce the symptoms of discomfort

Safe to Drink?
People say that drinking water stored in copper vessels is good for health. I think it's toxic! -Mani, Kolkata

We need a tiny amount of copper in our diet, it is what is called an essential trace element. Except for certain unusual disease situations, deficiency of the metal is extremely rare, as it is widely present in food-in wholegrain cereals, fruits and nuts. In fact, ingesting excess amounts of copper can be toxic, with symptoms ranging from vomiting blood to kidney damage.

Although high concentrations of copper can kill bacteria, this property has been used mainly for agricultural work, and even there, copper compounds are considered toxic, with many better alternatives. Some communities traditionally store drinking water in copper vessels, and even though several health benefits are attributed to the metal, it is difficult to say how much copper actually dissolves in the water. However, it would be quite reasonable to say that it could contribute to toxicity, without giving any benefits, as most people are ingesting enough of the metal anyway. Do remember that a few years ago, another commonly used metal, aluminium, was linked to Alzheimer's disease. There are more effective and less toxic ways to store clean water.
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Laugh Out Loud

Guffawing is great. It not only helps you bond better but also does your heart and head a sea of good.

When we moved into our home, I immediately fell in love with the expansive, lush green park in front. The only thing that startled me was the sound coming from the early morning laughter club that drowned out all other gentle sounds of nature. As I sat with my newspaper and tea in the balcony, a range of irritated thoughts passed my head from "Why do they have to be so loud?" to "They are just faking it", as I glowered at the group of senior men who were bent upon laughing their lungs out.

Eight years on, my attitude has changed, from irritated cynicism to wistful admiration. The group too has changed over the years as some very senior members have passed away making way for fresher greys. However, nothing, not even Delhi's extreme weather condition has dented their commitment and determination. And their early morning zest and back-slapping humour actually seems to be working wonders for them! There have been mornings when I have woken up feeling grumpy and on edge and their energetic mirth has added a dash of amusement and perked me up instantly.

If they can laugh for no reason then so can I! One very striking thing about laughter is that it is entirely social (unless you are watching a funny flick). We can smile alone, cry in solitude, be scared in isolation and rage all by ourselves, but we usually laugh when we are with people. It is even more contagious than yawning. Often while with friends and family, I have found myself laughing aloud at a joke that I did not entirely get. Laughter touches our empathy centre in

the brain and before we know it, we are giggling away merrily, our thinking brain desperately trying to catch up. As a kid I was always told that I laughed too much. I was sent out of class by my teachers for not being able to hold my mirth at the slightest provocation. My funny bone can still be tickled effortlessly and I also connect well with people who laugh easily. I have found that some of the most resilient people I have met are the ones who are able to laugh at themselves. An added bonus: a healthy sense of humour also keeps them going through the roughest of times. Robert Provine, a neuroscientist (Laughter: A Scientific Investigation, Penguin Books) gives a meticulous account of the anthropology and biology of laughter. According to him, laughter has tremendous analgesic properties.

In simple terms, it could be the best stress buster known to humans. It also has aerobic benefits as it activates the cardiovascular system, increases the heart rate and pumps more blood to internal organs. So the next time you miss the gym, don't fret. Just get hold of your friends or family and laugh it out. It will do your heart and your relationships a world of good! I have started believing that laughter is an excellent way to bond. Families that laugh together stay together. Giggling is the bonding glue for friends.

Even at workplaces, I have seen that teams that laugh together are most synergistic and effective. So if you are a little concerned about any relationship in your life, check out if you are injecting enough laughter into it. Whatever your unique style may be-giggle, chortle, chuckle, guffaw, hoot, cackle-don't hold back. Joyful living's got to be celebrated loudly.
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Make your Own Happiness Project

Train your brain to focus on the positive.
I'm a happiness junkie. I surround myself with happy memories, watch comedy shows and sitcoms and in a bookshop, I head straight for the philosophy section for books on happiness. This amuses my daughter who cannot fathom why a psychiatrist should look for books on happiness! Maybe, dealing with stories of trauma and sadness on a daily basis enhances one's quest for an antidote. In fact, while neuroscientists have improved their understanding of emotions like fear, envy, anger and even love, happiness is still an elusive concept. Hundreds of 'happiness' researchers around the world are working on unravelling it's various aspects.

A university in Rotterdam has a world database for happiness studies with 6713 publications in their bibliography of happiness! So what does neuroscience and mental health say about the subject? Rick Hanson a psychologist and neuroscientist proposes that happiness and contentment are related to negative and positive experiences which impact the brain. His theory is that the brain remembersnegative experiences more than positive ones-it's like Velcro for negative experiences and like Teflon for positive. As a result, even though many of us have many positive experiences, the brain tends to focus unduly on the negative-a barrier to feeling happy. The challenge is to enhance the positive experiences, keep their memories alive and replay them in your mind so they become positive implicit memories for the brain.

Happiness scientists had earlier described a Happiness treadmill. People seem to have a set point of happiness and external experiences appear to change the happiness levels only momentarily. Current neuroscience believes that the brain can be trained to be happy and focus on positive thoughts. It can also be trained to handle negative experiences in a manner that one bounces back to the default happiness state much faster. While some people may agonise over a remark that someone made, there are others who are upset for a moment but then brush it off and move on. The second variety of people, who do not allow themselves to ponder over negatives, are the ones who are more happy.

Matthieu Ricard, a microbiologist turned Buddhist monk remarks in a popular TED talk, how people want to be happy but end up doing things which cause unhappiness. He says that at any given time, the human brain can hold only one emotion and letting go of negative emotions such as hate, envy, arrogance and obsession gives way to compassion, love and happiness. He recommends 'mind training', a method of training the mind. When negative thoughts arise, do not nurture them but allow them to appear like clouds and gradually move away. Brain science has found that the left pre-frontal brain which is considered the jewel of human evolution lights up with activity when it is happy-be it through meditation or watching happy videos. The challenge is to keep it lit up most of the time.

I would recommend playing the 'My ten happy places' game. These places could be within you or outside you. A song that lifts you, the taste of mishti doi which lingers on in your mouth, a smiling child, the memory of your baby when you first held her, the sight of the sea, the smell of rain, your best friend, the joke you shared with your lover or the awe you feel on seeing the mountains. Find your ten happy places, nurture them, and let them help you tide through tough times so that you come back to your default state of happiness as soon as you can. Happy 2012.
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How to give an oil massage

A massage can be soothing and invigorating. Our step-by-step guide to relaxing massage will teach you how best to give a massage. Hopefully — once you’ve given somebody a massage — you will get one in return.

Step 1: Create the right ambiance.

  • Make sure the room is at a comfortable temperature.
  • Dim the lights to create a warm, cosy ambiance and ensure the drapes are closed, so that there are no distractions.
  • Light a scented candle or an aromatic dhoop.
  • Prepare a playlist of relaxing music beforehand. For relaxation’s sake we recommend you stick to instrumental composition.
  • Ensure you won’t have any interruptions till you’re done.

Step 2: Lie on a hard surface

The person you’re giving a massage to must lie down on a hard surface so that all the muscles are adequately supported. A firm mattress or a yoga mat on the floor is your best bet, if you don’t want to invest in a massage table. Also, ensure there is enough space for you to move around to massage different parts of the body. You can fold a blanket and leave it at the foot of the mat or mattress (the person lies between the mat and the blanket).

Provide either a folded towel or small pillow for the head.

Step 3: Keep towels handy

It is important to cover the areas that you have already massaged to ensure that the heat you have generated while massaging doesn’t escape, leaving the person chilly.

Step 4: Prepare massage oil

Stock up on different types of body oils. You can choose to use herbal

or aromatherapy oils like lavender and chamomile, both of which have relaxing properties. Some other good options include, jojoba oil, almond or coconut oil (which are also cheap), olive oil, grapeseed oil (known to be great for the skin and also, doesn’t leave a thick residue behind like most other oils).

Also read Introduction to Massages and Benefits of Massage

Step 5: Prepare yourself

Cut your nails, take a bath and relax yourself. Put on some comfortable clothes and do some deep breathing before you get started.

Step 6: Getting started

Have the person take off his/her clothes and lie on his/her stomach. It would be ideal to take off all clothes, but if the person doesn’t want to, then it’s OK to keep the underwear on. If it’s a woman, you can open her bra during the back massage and close it before turning over.

Start the relaxing massage by pouring a small bit of oil on the palm on one hand. Now, gently rub your hands together to warm the oil with your body heat. Follow this method of warming the oil, every time you pour oil.

Step 7: How much pressure

Check to see how much pressure the person you’re giving a massage to wants and make sure you stick to that degree of pressure for the rest of the massage.

The neck and shoulders:

Gently rub the shoulders back and forth, then up and down to release any stress. Work your way to the neck muscles, the back of the neck as well as the sides. Don’t rub too hard or apply too much pressure, as said earlier.

Once you’re done, change the direction of your fingers and hands by moving them in circular motions.

Arms and hands:

Rub the arms, hands, and yes, even their fingers. Massaging the hands and fingers will help increase blood circulation.

Do the back of the arms when the person is lying on his/her stomach and the front when he/she is lying on the back, later.

The next area of their body is the back. A person’s back is the largest area of skin, so pour a generous amount of oil on to your hand. Once you’ve warmed the oil between your hand, start by placing your hands flat on the middle of their back. Massage the area up and down. Reach up their neck and down to their lower back to relax them.

Once you’ve massage the middle back, move on to the rest of the back. Use circular motions to relieve tension and stress from the back muscles. You could also fold your arm and use your elbow in circular motions.

Use the thumbs of both your hands. Place it on either side of the spine and gently move up and down the spine. Make sure you don’t do this on the spine, but on the two sides of the spine.

Use a kneading motion to soothe the sides of the back. Use this motion up and down the sides a few times.

Legs and hips:

Use a kneading motion on the hips to soothe that region.

Next comes the leg. Massage each leg, one at a time. Use a kneading motion on the thighs. Put pressure and press the sides of the thigh muscles. Do the same on the back of the calf. Massage the feet using circular motions. Pull the toes gently and release to ease tension in the toes. The foot has many nerve endings, so don’t leave this part out. Now repeat on the other leg.

The front of the legs must be done when the person turns on his back. Repeat the same kneading motion on the front of the thigh and calf. Use circular motions to massage the front of the feet. For the toes, gently pull them and release. Use circular motion on the nails to relax the toes.

Face:

Gently massage the forehead, temples and cheeks. But don’t get any oil into their eyes or mouth. Rub the temples in light circular motion, this helps relieve tension and stress. Use vertical strokes on the forehead to release stress.

Note: Oils like menthol or eucalyptus help open up clogged nasal passages.

Chest:

Use your two thumbs in circular motion to massage the chest, three inches below the sternum to release tension around that region. This too is very soothing.

Stomach:

Gently rub the side of the stomach in a kneading motion. Use your whole hand and gently rub the stomach clockwise a few times.

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10 ways to be a better parent

Make clear rules

Parents often have very different views about how they want to discipline their children and what behaviour warrants punishment. To overcome these issues, sit down with those that look after your child a lot. Write down key rules that you would like your child to follow; choose no more than 10. Together, you should then decide how you will punish each rule that is broken. Teamwork is essential when it comes to good discipline. Make sure you explain each rule to your child; you could even make a rule board and put it up in your house.

Listen

Between making breakfast, cleaning the house and getting your kids to brush their teeth it can be hard to find the time to listen. Try to prioritise though. Will your kids be thankful that they had perfectly neat and ironed clothes, or will they remember that time you sat down and really listened to what they had to say? Children often live in secretive worlds, so when they decide to share something, no matter how insignificant it may seem to you, it can be a big deal to them. You could try to get into a routine of asking your kids questions about their day, their friends or a game they like playing.

Have fun

Although rules are important, your kids will respect you a lot more if you spend time having fun with them too. Choose to do an activity they enjoy – if they are young play an imaginary, creative game with them. You could pretend to be pirates or jungle explorers and go on an adventure around the house. If they are a little older do a one-on-one activity with just them. You could go skating, have a pamper afternoon or have an active day out. The activity you choose doesn’t have to be expensive, it just has to interest them and be done on a regular basis.

10 ways to be a better parent

Trust

Trust is something that doesn’t come easily to most parents. We worry that they won’t look to cross the road, that they might make the wrong friends or that they will get into trouble. However, trust is essential to make any relationship work and moreover it gives your kids the freedom to explore and learn about life for themselves. It is likely that at some point they will make mistakes, but they will also learn from those mistakes. Plus, trust gives you something to bargain with. They can have some freedom if they behave, and if they don’t then it’s taken away.

Be firm

A lot of parents find it hard to discipline their child even though, deep down, they know that the child needs to be punished. A horrible mix of guilt and despair makes discipline a difficult issue. However, by punishing them you are instilling good behaviour and strong morals. Once you have decided what rules you would like your children to follow, make sure that every time one of those key rules is broken there is a consequence to their actions. It is essential to be firm and consistent. Giving your child an explanation about why you have certain rules also helps them understand your actions.

Get organised

Parenting is the biggest time squeeze. You get up earlier and earlier and go to bed later and later, yet still there is no time left. The only way you combat the time hoarder that is parenting is to get organised. Get charts, alarms and bright pens. Instil a strong routine and get your kids to do a few chores. Another way to massively cut down on your chore time is to cook big batches of meals at once. You could make large quantities of soups, chillies or stews and then freeze them. They’re like cost-effective, healthy ready meals.

Show you care

Being a parent is hard work, but the rewards can be huge too. If you find it difficult to find ways of showing your child that you care maybe you could write them a little letter explaining why you think they’re great. Or you could write down eight reasons why you love them and put them on post-it notes. Hide these notes all over the house and ask your child to hunt them down. Sometimes it can be easy to buy children gifts when you want to let them know you love them, but emotional attention is a much clearer, stronger message.

Stay calm

No-one in the world can wind you up more than your kids. They can drive you wild and after very little sleep it can be easy to blow up with anger. Showing you’re angry won’t help the situation though and your child will also learn to be angry. To stay calm, first find out why your child is acting up and address the causes of their behaviour. If you are too angry to deal with the situation try to work out a technique that calms you. You could leave the room, inhale deeply, visualise a relaxing environment or just sip some water.

Don’t compare

Every family is different as every child is different. Don’t get caught up in the competitive side of parenting for your child’s sake and yours. A healthy amount of encouragement is good and can have a positive impact upon your child’s development, but getting too pushy will drive your children away, make them unhappy and may cause resentment. If you want to give your kids drive then set some achievable targets, let them have a say in what they do and give them a break. Never blame them if they fail, but remind them they achieved something by giving it a go.

Keep them active

If kids are inactive they will get restless, bored and frustrated. In Britain, nearly 2.4 million children are overweight or obese. Your child should be active for at least one hour a day. You can sign them up for a team sport or a dance class, but a lot of kids don’t like organised sport. Instead you could take them to a playground, play active games outside with them or go swimming. You can buy them active toys instead of computer games or DVDs, such as a bike or skates. Going for walks is also an easy way to get your child up and active.

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7 Ways to Change Your Luck with Weight Loss

Down on your weight-loss luck? Turn that luck around with seven lessons that really work!

1. Eat the rainbow: Not to be confused with taste the rainbow, which will result in a serious sugar crash, eating a rainbow of fresh produce comes with a wealth of health benefits and can help you lose weight. A new study from Florida State University found that women who incorporated apples into their daily diet lost more weight than their non-apple-eating counterparts. Make a goal to pick up one new fruit or vegetable every week-and actually eat it. Mixing up a smoothie is a simple way to work some new flavors into your diet.

2. Lift some heavy metal: As amazing as it would be if there were random pots of gold around town for the taking, stick with iron for guaranteed results. New to weight lifting? Try working in a total-body strength routine twice a week (This effective plan hits every major muscle group). A more seasoned lifter? Try pushing yourself to go as heavy as you can safely lift. Lifting heavy will skyrocket your human growth hormone and torch more fat faster.

3. Make green your favorite color: Salads get a bad rap as "diet food," but leafy greens pack a powerful nutritional punch. And with so many different healthy toppings to choose from (think lean protein, nuts, seeds, and fresh veggies), you're sure to find one you like. To make it easy to pack more greens into your diet, buy a bag of lettuce and fill a large container full of chopped vegetables at the beginning of the week. That way, all you need to do is mix, dress, and enjoy!

4. Do a jig: Mixing up your workout routine can shock your body, helping you break through a weight-loss plateau. If folk dancing isn't your thing (but how will you know if you don't try it?), check out a new class with a friend. You'll be less intimidated by kettlebells, TRX, Zumba, or aerial yoga if you've got a buddy to laugh with.

5. Pucker up: You don't have to be forward to say "Kiss me!" but finding someone to snuggle up with is important. Studies show that an active sex life helps reduce stress and lessen depression-both factors that can be involved in sneaky weight gain.

6. Don't deny yourself a little butter: Upping your intake of healthy fats like coconut, olive oil, and, yes, even a little butter, can help you feel satiated longer and keep cravings away. You may have heard that saturated fats are bad for you, but the latest research shows that as long as they come from natural sources-like organic butter from grass-fed cows-you can enjoy them guilt-free.

7. Kick back and enjoy the festivities: Sometimes being too focused on losing weight can work against you. Everyone needs a break now and again. Plus, your muscles grow during the repair and recovery phase so take a look at your workout schedule and make sure you're not overdoing it. Weight gain or a weight-loss plateau is one of the signs of overtraining. Others include exhaustion, depression, lethargy, and catching every cold going around. You don't need to work out every single day to be fit and healthy!
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Signs of Caffeine Addiction

Miss your morning cup of coffee and get a pounding headache? Feel grumpy if you haven't had a cup of Joe in hours? Caffeine addiction is easy to develop and hard to kick. Though caffeine is prevalent and legal, it's the most commonly used drug in the world. In addition to coffee, it can lurk in soda, tea, energy drinks, chocolate, gum, vitamins, snacks like "caffeinated peanuts," and even some over-the-counter medicines. Last year, "caffeine withdrawal syndrome" was recommended for inclusion in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), which is used by mental health professionals to diagnose and research disorders. That's because caffeine can alter mood and behavior and caffeine withdrawal can interfere with sleep, work, and the ability to function at peak capacity. (The proposed revision has not yet been approved.)

"People are hesitant to think of [caffeine] as a drug of addiction because it doesn't have a lot of the health and adverse social consequences associated with our classic drugs of addiction," says Roland Griffiths, a professor in the departments of psychiatry and neuroscience at the Johns Hopkins School of Medicine. "Yet the basic mechanisms by which it hooks people are very much like our classic drugs of addiction."

Most people experience mild to modest withdrawal, Griffiths says, which is relieved by drinking coffee in the morning after abstaining from it overnight. Many people say, "'I really don't get going until I have coffee, [and] then I feel great.' What they're not recognizing is that if they didn't consume coffee [at all], they would wake up feeling great," Griffiths says.

Griffiths' research suggests that it only takes 100 milligrams of caffeine a day--the amount found in a moderate-strength 8-ounce serving of coffee--to trigger at least mild withdrawal symptoms. And coffee isn't the only culprit--any type of caffeine can cause withdrawal. Caffeine withdrawal symptoms typically appear 12 to 24 hours after abstaining from coffee, and peak within 24 to 48 hours. They include: headache; lethargy and drowsiness; depressed mood; anxiety; nausea; vomiting; muscle pain and stiffness; and inability to concentrate. For those who are more caffeine-sensitive, symptoms could begin within three hours and last for up to a week. Those with the heaviest habit usually experience the most severe side effects.

More severe than caffeine addiction and withdrawal? Caffeine intoxication. It's a recognized clinical syndrome that causes nervousness, anxiety, restlessness, insomnia, stomach problems, tremors, rapid heartbeat, restlessness, and pacing. It can even lead to death. Caffeine intoxication cases typically stem from caffeine pills and overdosing on energy drinks, though the DSM defines caffeine intoxication as recent consumption of more than 250 mg. of caffeine (about two to three cups) coupled with five or more symptoms that occur during or shortly after caffeine use.

Luckily, kicking the habit is doable. Most experts suggest cutting back gradually, drinking one fewer can of soda or a smaller coffee each day. That helps your body adjust to lower levels of caffeine, lessening potential withdrawal effects. Opting for decaf coffee or green tea is also smart, as is keeping a written tally of caffeine consumption each day.
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7 ways to beat your worries

Can’t stop worrying? Try out our seven ways to beat the bother and boost your happiness. Whilst worrying is necessary for spurring us on to achieve our goals, chronic worrying can disrupt the balance in our nervous system and be detrimental to our health. Here are seven ways to wash away your worries:

How to stop worrying, tip 1: Forget the things you can’t change
If you’re worrying about something that’s happened in the past, you need to stop. The power of your mind isn’t strong enough to solve problems through panic, so it’s important to beat your worries by thinking logically and tackling them head-on. Bad memories from the past are toxic to our health and highly counterproductive so you must bury the burdens of your past and move on.

How to stop worrying, tip 2: Write a worry list

Write down everything you’re worried about; the bills, your job, the car MOT – everything. Then rate them on a scale of one to 10, with 10 being the things that are concerning you most. You can then turn your worry list into an action list. Take action on the worries that you rated the highest first, and then work through the rest of the list. You will feel a sense of relief each time you tick a worry off, and this is a sure-fire way to boost your happiness and relieve your worries.

How to stop worrying, tip 3: Discipline your thoughts
If you’re a chronic worrier, you need to learn to take control of your thoughts rather than letting them take control of you. To do this, every time you think a negative thought, you must turn it into a positive. Every time you worry, think “is this really helpful?” If the answer is no, turn the thought into a positive or forget it completely. Whilst this may seem difficult at first, it will eventually become second nature and you will find that turning a negative into a positive is a much more constructive way of dealing with your thoughts.

How to stop worrying, tip 4: Distract yourself through relaxation

When we’re worried – particularly about a number of things at once – our brains don’t tend to find a logical solution to our problems. In order to think logically, we must take the time to relax and unwind. Breathe in through your nose, and out through your mouth. After a couple of minutes of relaxation, the tension will leave your body and you will be in a better position to tackle the problem from a fresh perspective.Woman relaxing in bath with candles

How to stop worrying, tip 5: Talk to friends and family

A problem shared is a problem halved. Talk to your family, your friends, or a doctor if you have a good relationship with them. Sometimes saying your problems out loud can get your thoughts straight in your head and if you’re worrying about something useless, saying it out loud can make you realise that it’s just not worth the worry. With those close to you, you can laugh, cry, and moan as much as you like without being judged and this is a healthy way to relieve stress.

How to stop worrying, tip 6: Confront the problem head-on

Some worries can’t be tamed through talking to others or relaxation. A problem that won’t go away until you physically do something about it needs to be confronted head-on. Sometimes, we have so much on our mind that we don’t know what to deal with first. Make a decision on which problem you want to solve and how you will go about it, and then stick to it. You will probably find that once you resolve the problem, you’ll wish you’d done something about it sooner.

How to stop worrying tip 7: Put things into perspective

Don’t be overwhelmed by small things; try and see the bigger picture. Is your problem really as bad as you’re making it out to be? The chances are there will be many people worse off than you. Instead of zoning in on certain things and panicking about them, put everything into perspective. Does this problem affect your entire life? Will you still be panicking about this in a few weeks or months time? If the answer is no, then it’s really not worth the worry.
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