For obvious reasons, this is not the best approach, but what is? 

Consider these strategies: 

1. Deep breathing exercises. Many of us use our chests to breathe rather than the diaphragm, which is a large muscle found in your abdomen. When you breathe in, your stomach should expand and then contract when you breathe out. 

• Breathing with only your chest will cause you to have short and shallow breaths that can cause increased stress and anxiety. 

2. Progressive muscle relaxation. This technique involves tensing your muscles and then relaxing them one at a time. When you do this you’re teaching your muscles that when you’re stressed, which often causes muscle tension, that you need to relax. 

3. Mindfulness. This is a common technique to reduce anxiety. With mindfulness, you put your full attention on what you’re doing in that moment. You notice the sights, sounds, and smells around you. When your full focus is on the present moment, there isn’t room for feelings of anxiety.

4. Self-monitoring. What triggers your anxiety? It may be that certain people, events, or situations cause you to feel anxious. Once you figure out your triggers, you may be able to do something to prevent the oncoming anxiety.

5. Get support from others. It has been found time and time again that support from friends and family is incredibly important when dealing with anxiety. Having someone you trust that you can talk to can be helpful. 

• There are also therapists and various groups available full of like-minded people dealing with similar issues who may be able to help too. 

6. Self-soothing strategies. While support from others is beneficial, sometimes you may find yourself alone. One self-soothing technique involves being positive and telling yourself that everything will be okay and that you can handle the situation. 

• It’s important that you don’t allow any negative thoughts into your mind while performing this strategy. 

7. Write down your thoughts and feelings. Rather than keeping how you feel inside to fester, it would be better for you to get these thoughts out of your mind and onto paper. 

8. Distraction techniques. Sometimes focusing on your emotions can make them even stronger and leave you feeling more out of control of the situation. By using distraction, you’re taking your mind off your emotions, making them easier to manage. 

• You can do anything you want to distract yourself. A walk is commonly used as a distraction. So are puzzles. 

9. Work towards a goal. Achieving a goal can be motivating and can help reduce both depression and anxiety. 

• Try using a technique called behavioral activation. Each time that you feel anxious, engage your mind in a positive and rewarding activity, such as working toward a goal. 

These strategies can each help you to cope with anxiety. Some may work better for you than others. Some may work better in different situations. And some may not work for you. The key is to practice them and then try them out in anxious situations to see which ones work best for you.

The post 9 Healthy Tips to Help Cope With Anxiety appeared first on DuckboardsAndStilts.com.

Stop anxiety in its path. 

Consider these tips on how you can use simple exercises to reduce your anxiety. Getting away from whatever you’re doing and moving your body is always a great way to calm the mind and help alleviate stress. 

Who knew that exercising could have such a positive effect? 

Try these activities: 

1. Go for a walk. Walking is not only a super simple exercise, but you can also do this anywhere that you are. Stepping outside your front door and taking a stroll around the neighborhood or in a nearby park can do wonders to calm your mind. 

• If you’re in an office, taking a walk around the block on your lunch break can really help to break up the day and calm mental chaos. 

2. Ride a bike. Going for a bicycle ride isn’t just for kids. Biking is a really great exercise that moves your body and strengthens your leg muscles as well. 

• Plus, when you’re on a bike, you get to bypass a lot of the traffic jams by riding around or up on the sidewalk to get by. It’s a great way to relieve stress. 

3. Practice yoga. The calming effect of yoga is one reason that millions of people do yoga on a daily basis. Some refer to it more as a meditation time, but the stretching also brings you numerous benefits. 

• Yoga can be done daily and in practically any location. It can allow you to have some control over daily anxiety and meet other mental and physical needs as well. 

4. Try jumping rope. As a child, you may have enjoyed jumping rope on the playground. This activity is also a simple way to relieve stress easily at home – even if you are an adult! 

• The great part about jumping rope is that your mind is at ease while you’re focusing on how many times you can jump. It’s a simple way to stop the anxiety if even for a moment of time. 

5. Run. Even if you don’t consider yourself to be a runner, get outside and hit the pavement. Or run on a treadmill indoors. The moment that your feet start moving, the stress will start to melt away. 

• When you’re feeling extra stressed or anxious, just change up your run a bit. Run in bursts or sprint out some of that stress. You might be able to run anxious thoughts and feelings out of your system completely. 

When you’re feeling like the world is coming down on your shoulders, it’s time to take charge and do something about it. Put on your workout gear and let your body movement transport your mind to a better place. 

The great thing about using exercise to relieve anxiety is that you’re also strengthening your physical health as well. 

Exercise brings you so many benefits. Use it as a simple way to relieve stress and anxiety and calm your mind. 

The post 5 Simple Exercises to Reduce Anxiety appeared first on DuckboardsAndStilts.com.

Do you feel like you’re struggling with too many worries? Do they interfere with your sleep and keep you from enjoying the life you deserve? 

If so, know that you’re not alone! Millions of people in our country are stressed out and worry needlessly. Because of this prevalence, much research has been done to discover how to help. 

You don’t have to suffer in silence, hoping that your worries will just go away. There are things you can do to alleviate your struggles! 

Learn more about anxiety and the myths that surround it: 

1. Myth: Anxiety isn’t a real illness. Although there isn’t a medical test you can take to see if you have anxiety, all of your worries and the physical consequences that go with them are very real. If your worries are negatively impacting your life, you can get help and take steps to treat it. 

2. Myth: You can pass out when having a panic attack. A panic attack won’t cause you to pass out, as fainting will usually occur when there is a drop in blood pressure. The opposite occurs when you experience a panic attack, with your heart rate and blood pressure increasing. 

3. Myth: You should avoid stressful situations if you suffer from anxiety. The issue with this is that it is almost impossible to avoid stressful situations. Life is full of stressful, and often unexpected, situations that you simply cannot avoid. 

• Trying to avoid situations that cause stress can actually make anxiety worse. 
• However, you can learn coping mechanisms that can help you to deal effectively with these situations. 

4. Myth: Some people just worry and cannot be treated. While there are some people who stress more than others, there are plenty of treatment options available for all cases. 

5. Myth: Anxiety disorders are rare. You may think that you are the only person that suffers from such worries, but research has found that as many as one in five struggles with an anxiety disorder. 

• Many people feel that they are alone with their struggle, and without actively seeking help, they will continue feeling alone. 

6. Myth: My anxiety will get better on its own. Many people put off seeking treatment for anxiety as they are able to go about their daily lives without too much issue. Yet, over time the condition may get worse. 

• It’s important to get treatment and learn coping mechanisms – the sooner, the better, because you don’t have to suffer. 

7. Myth: I only need a little drink to get through this. Many choose to self-medicate to get themselves through a stressful event, often opting for drinking alcohol or taking or a recreational drug. 

• While this may work in the short term, over time you can become addicted to these while the anxiety will remain. 
• There are also additional health risks associated with these choices to think about too. 

8. Myth: Anxiety treatment will take forever. You may start to see improvements just with a few sessions of cognitive behavioral therapy (CBT). 

9. Myth: You can overcome anxiety overnight if you want to. If you have ever heard someone say to just “get over it” when it comes to your concerns, then they likely don’t really understand how much worry anxiety can cause. 

• This lack of support may lead to you avoiding the subject entirely and cause you to suffer in silence. 
• Seek treatment to help overcome your worries. A professional counselor or therapist understands that your worries are real and how they can debilitate you. They have techniques that can help you. 

Anxiety can be a serious condition if left untreated and can prevent you from living a fulfilled life. Don’t let these anxiety myths stop you from seeking appropriate treatment. 

The post 9 Myths About Anxiety Debunked appeared first on DuckboardsAndStilts.com.

It might sound odd to use breathing to manage anxiety, but there’s a good reason why breathing techniques can be so influential. Your breathing is the only aspect of your physiology that you can consciously control with ease. 

You can’t: 

• Alter your digestion.
• Change your blood pressure.
• Decide where your body is going to store fat. Alter the level of hormones in your blood. 

But you can control your breathing. You can breathe faster, slower, deeply, or shallowly. You can change your breathing at will. However, you just can’t say to yourself, “I’m going to reduce my blood pressure by 10 points,” and make it happen. 

Your breathing has a great effect on your physiology. Using the power of your breath can be an effective way of managing your anxiety. Best of all, it’s free and always available to you. 

Follow these strategies to use your breath to manage your anxiety: 

1. Equal breathing. This technique has been around for thousands of years in various yoga traditions. 

• Close your eyes and evaluate your normal breathing pattern. Notice how many seconds you spend breathing in and how long you spend breathing out. Do this for just a minute or two. 
• Now, slowly count from 1-4 as you inhale through your nose. It’s fine to breathe through your mouth if your nose is stuffy. 
• Exhale for the same 1-4 count.
• Neither your inhalations or exhalations should be overly full. Just breathe comfortable, full breaths.
• Keep the counts of your inhalations and exhalations the same. Repeat for 5-10 minutes. 

2. Long exhale. This is a great breathing technique if you’re feeling panicked. It’s a very effective way to combat the effects of hyperventilation. 

• Part 1: Extend your exhalations for as long as you can. Try to squeeze out as much air as possible without making yourself miserable. 
• Then, relax and allow your lungs to naturally fill with air. You can do this by simply relaxing. It’s not necessary to actively inhale. If you’ve exhaled completely, your lungs will fill with air if you just relax. Continue for five full minutes. 
• After five minutes have passed, try this next exercise for an additional five minutes: 
• Part 2: Exhale for twice as long as you inhale.Three seconds in, and six seconds out is a good starting point. Try longer and shorter timeframes and see what effect it has. 

3. Belly breathing. This is one of the more popular breathing techniques to enhance feelings of wellbeing. 

• Lie down and put one or both hands on your belly. 
• Take a full, deep breath (you’ll feel your belly rise) and hold it for a short period of time. How long is up to you. Start with just a count of one and extend it as you see fit. 
• Relax and allow your body to naturally expel the air. You’re not intending to exhale. You’re just relaxing and allowing nature to take its course. 
• Pause again for as long as you like. 
• Repeat. Again, 5-10 minutes is sufficient, but you can always go longer if you like. 

4. Alternate nostril breathing. This is another yoga technique that people seem to either love or hate. It’s a little more complicated, so it can be distracting. This is great if you need a distraction from your anxiety. 

• Breathe normally, but only use one nostril at a time. Gently place your finger over one nostril, and then inhale and exhale through the other nostril. 
• After you complete one breath cycle, close off your other nostril and repeat the process with the other side. 
• This process can be combined with any other breathing technique. Play around with it and see what works for you. 

These are just a few examples of breathing techniques that can be utilized to minimize anxiety. 

How you breathe can have a powerful effect on your body and your emotions. Learn how to use your breath to your advantage. The answer to your anxiety might already be within you. 

The post Breathing Strategies to Effectively Manage Anxiety appeared first on DuckboardsAndStilts.com.

Anxiety is a common affliction, and that’s not surprising. The modern world is much more demanding and complex than our brains were designed to handle. Pain is a symptom of a broken body. Anxiety is a symptom of a broken mind. 

Consider all you ask you mind to do. You want everyone to like you. You don’t ever want to be embarrassed. You want everyone to like everything you say and do. You don’t want anyone to hurt you in any way. You don’t want anything to happen that you don’t like. 

That’s a lot to ask of your mind. No wonder you feel anxious. 

Reduce the intensity of your anxiety with these strategies: 

1. Go for a run. Actually, it doesn’t have to be a run. It could be a yoga class, tennis match, long walk, or some good old-fashioned calisthenics. Exercise is an effective way to burn off that extra stress. 

2. Declutter your life. Clutter adds to anxiety. Tidy up your environment and notice how much better you feel. Start with the rooms and areas in which you spend the most time. Include your personal space at work, too. 

3. Declutter your brain. Take care of the things that are on your mind. Procrastination creates mental clutter and stress. Trying to remember things is challenging for your brain too. Make lists and use a calendar and alarms to ease the load on your poor brain. 

4. Spend time with your pet. Pets are great for reducing anxiety. Play on the floor with your cat. Take the dog for a walk. Sit and watch your fish. 

5. Think about something positive. You’re only anxious because you’re thinking about something that makes you anxious. Give yourself a break and think about something else for a while. 

6. Change your diet. Your diet can have a negative impact on your stress levels. Play around with your food choices and find out what works for you. 

7. Give yourself something to look forward to. It can be a great relief to have something positive to look forward to. No matter how stressed you are about work, knowing that you’re heading out of town for a couple of days next weekend can take the edge off. 

8. Distract yourself. This is what bad habits are, distractions. However, not all distractions are bad habits. Read a good book. Re-watch your favorite movie. Try a new restaurant. 

9. Find a solution. Maybe you can solve the issue that’s creating your anxiety. If there’s something you can do to resolve the situation, get busy and do it! 

10. Take slow, deep breaths. Your breathing naturally becomes shallow and faster when you’re stressed. You can counteract a lot of the physical symptoms of anxiety by just slowing down your breaths and increasing the depth. 

11. Play the name five things game. Bring your mind back to the present. Look around your environment and name five things you see. Now, name five things you feel. For example, “I feel the pencil in my hand. It feels smooth and warm.” 

• Try to name five things you hear. 
• Smell the air and describe what you smell. Smell nearby objects until you’ve described five smells. 

12. Dance. Or sing. Or jump around. Do something you don’t normally do. Anything out of the ordinary can break your pattern and relieve some of your anxiety. 

13. Get help. It nothing seems to work, seek professional help. 

Give you mind and body a break by minimizing your anxiety. Avoid the belief that you just have to suffer with the discomfort of anxiety. Do everything you can to find relief without making your challenges worse. If you’re unable to find a suitable solution, get help from a professional. 

The post 13 Ways to Tame Anxiety appeared first on DuckboardsAndStilts.com.

If the last twelve months brought excess stress, strained relationships, calamity, or upheaval to your life, you may be thinking “Good riddance” as you end this tumultuous year. Rather than allowing the New Year to be a reminder of all the things that went wrong this past year, embrace it as a brand new opportunity to put the past behind you and move joyfully forward. 

In order to close out one year and start another in a positive way, you must let go of any negative thoughts you’ve been harboring about the events of last year. Avoid thinking that nothing will change in the New Year, or that things will always be undesirable. A New Year is a clean slate. What happened is in the past and before you lies a new future. 

The key is to set your mind on how things will be better this year. By focusing your mind on what you want, as opposed to what you don’t want, you’ll be able to see last year’s setbacks in a different light. Seeing a setback as a challenge that you can overcome, even if it takes some time, will allow you to continue moving forward, even when things aren’t going your way. 

Even the happiest people have challenges. Just like you, at times they struggle and feel beat down. The difference is that they get back up again and focus on solutions rather than problems. 

Focus on Letting Go of the Past 

When you release what you’re struggling with from the closing year, you free yourself to move forward without its heavy trappings. Even if something hurt you or made you upset, and even if people were unfair to you or treated you wrongly, today can be a new day for you. 

There are several ways to let go of past hurts. Experiment until you find what works for you. The good news is that if you keep trying different approaches, you’ll find something that helps you succeed in this endeavor. 

Try the following for a new, fresh perspective and direction: 

• Visualize your hurts and worries as balloons, and release them to the sky.
• Make a list of the upsetting events from the last year and set the list on fire.
• If you’re religious, pray and ask for release from the pain or challenges you face.
• Spend time in quiet reflection so you can find more peace in your life.
• Take the time to consciously forgive others for what they did, even if it’s hard to do.
• Be honest about any changes you could make to improve the quality of your life. 

Move Forward Into the New Year 

Once you’ve found the right way for you to let go of the last year, it’s time to get ready for the new one. 

What do you want to do in the New Year? What are your goals, plans, and dreams? Write them down. Take a look at them. Have you left anything out? Have you added things that really belong to others and what they want for your life? 

Adjust your list to reflect what matters the most to you. Prioritize it with your most important objectives at the top. Break down your list into manageable segments, with small steps that you can accomplish one by one, and then you can move forward with the confidence to achieve great success in the New Year. 

The post Glad This Year’s Over? Positive Strategies for a Happier New Year appeared first on DuckboardsAndStilts.com.

Learn more about this depression and pain dilemma:

1. Understand the depression and physical pain cycle.Health experts share that depression and pain appear to share a cycle. This cycle makes it difficult to see where one issue starts and ends. There is overlap between depression and pain, so it’s hard to tell them apart.

• As your depression gets worse or better, your physical pain responds and may get worse or better in sync. The two are interlinked in a complex way that makes it harder to treat.
• Pain can also make depression more difficult. If you’re not able to work or do the activities you enjoy because of physical pain, you suffer and feel isolated. This can increase depression and feelings of worthlessness.

2. Consider inflammation.Recent research points to the role of inflammation in both depression and pain. More inflammation is likely to make depression worse. Likewise, if you have high levels of inflammation in your body, you’re more likely to have higher levels of pain.

Fighting Back Against Depression and Pain

If you’re battling depression and pain, using these strategies may alleviate your symptoms:

1. Seek help for your depression.You may benefit from therapy or medications specifically designed to manage depression.

2. Get help for your physical pain. You may have to make multiple doctors’ appointments to get to the root cause of the pain. But you want to ensure that whatever is causing your physical pain is also being treated in the best ways you have available.

3. Stay active. It’s easy to allow depression and pain to take over your world and hide. However, it’s crucial that you exercise and stay involved.

4. Lean on your support network. Whether it’s your friends, family, or coworkers, you need people in your life who understand you and can help you during a time of need.

5. Find something that you love. Experts point out that pursuing a hobby or activity that you enjoy can help bring you out of the cycle of depression and pain.

• Find something that brings you joy on a daily basis. This can range from cooking your favorite meals to dancing at a popular club. You can also find joy in smaller activities such as talking to a friend, reading a book, or writing down your thoughts.
• The key is to focus on positive activities that uplift you and help you forget the pain.
  

6. Learn to speak positively to yourself. Positive self-talk has been shown to reduce both depression and pain.

• Many athletes can talk through the pain to finish a competition. Many celebrities use positive self-talk to get out of depression. You, too, can use this technique to help manage your pain and depression.
• It’s important to focus on positive aspects of your life and personality, so you don’t feel guilt or shame. Avoid berating yourself over mistakes. Shift your focus away from negative ideas, habits, or suggestions.
• The more you practice positive self-talk, the better you get at it, and the greater influence you’ll have on your results.

Depression and physical pain are linked together. It’s not easy to see where one starts and the other ends. Nevertheless, you can take action to alleviate both pain and depression. Try these techniques to make a positive difference in your life.

For more information on how to fight back against depression and anxiety, follow this link to discover the numerous health benefits of Turmeric Curcumin Supplements.

The post The Link Between Depression and Pain – And How You Can Fight Back appeared first on DuckboardsAndStilts.com.

Not all antidepressants come in a pill. A new study suggests that food can dramatically enhance your mood.

Researchers at Deakin University in Australia tested the theory on a group of participants with unhealthy diets who experienced moderate to severe depression. Half were asked to switch to a modified Mediterranean diet and nutritional counselling, while the other half continued their usual eating habits.

After 12 weeks, the Mediterranean-style diet group had significantly fewer symptoms, and 32% were in full remission. The other half, who received only social support, showed far less progress.

While these results are dramatic, you don’t have to be clinically depressed to reap the benefits of eating more produce. Another study at the University of Otago in New Zealand found that extra servings of vegetables and fruits boosted the psychological wellbeing of healthy young adults in just 2 weeks.

See how changing your diet could cheer you up. Run through this list and go visit your local grocer or farmers market.

Fighting Depression with What You Eat

1. Focus on whole foods. Fill up on natural foods that are full of nutrients and fiber that your body needs. Aim for at least 5 servings of vegetables and fruits each day, along with plenty of lean protein and healthy fats.

2. Limit processed fare. The other side of the equation is to cut back on junk food loaded with empty calories and sugar. That includes beverages as well as solid food.

3. Toss a salad. Leafy green vegetables contain folate, which may relieve depression, as well as reducing your risk for certain cancers. Add a handful of beans or shrimp to your salad to make it a balanced meal.

4. Ferment it. Probiotic and prebiotic nutrients are gaining a lot of attention as scientists learn more about how intestinal bacteria affect the brain. Sample fermented dishes like miso soup and kimchi dumplings.

5. Go fish. Omega-3 fatty acids can also lift your spirits. You can find them in fatty fish like tuna and salmon, as well as soybeans, spinach, and walnuts.

6. Enjoy chocolate. What could be easier than eating chocolate? Dark chocolate contains serotonin and antioxidants that help reduce stress. Be sure to watch portion sizes and check labels for actual cocoa content.

Fighting Depression with How You Eat

1. Cook vegetables lightly. Cauliflower and carrots are even more nutritious

when you prepare them quickly in minimal water. Try steaming or microwaving.

2. Seek variety. Different produce contains different vitamins. If you eat a variety of colors, you’re likely to wind up with a good balance.

3. Eat in. It’s easier to control what you’re consuming if you’re doing the cooking yourself because restaurants tend to add more fat, salt, and sugar. Brush up on your kitchen skills and bring your lunch to work.

4. Treat yourself. Forget about forbidden foods and allow yourself an occasional indulgence. It will make it easier to stick to your diet in the long run.

5. Keep a journal. Strong feelings like depression or happiness can affect your food choices. If you struggle with emotional eating, write down what you eat and what’s going on at the time. You’ll be able to spot your triggers and figure out alternative approaches.

6. Make friends with food. Strict diets can make you feel deprived or guilty. Remember that food nourishes your body and mind, and eating can be a lot of fun.

If you think you have signs of depression, it’s important to talk with your doctor who may recommend talk therapy and medication in addition to any dietary changes. If you just want a little more energy and happiness, extra broccoli and blackberries may be all you need.

The post The Surprising Link Between Diet and Depression appeared first on DuckboardsAndStilts.com.

Did you know that anxiety can also affect your attention span? Researchers have found that there is a link between these conditions.

If you have anxiety, then you’re more likely to have attention disorders. Researchers believe there is a brain connection between them. Initial studies on teens reveal that they’re more likely to have both issues together.

If you have anxiety or trouble concentrating, consider these discoveries:

1. The link between anxiety and attention. Researchers at the University of Texas discovered that your anxiety and attention span are linked.

• They found that teens who have anxiety are also more likely to perform worse in school because of attention issues. They also saw a connection between anxiety and other mental health issues like depression and suicide.
• Researchers shared that in some cases anxiety appeared first while in other cases attention span issues appeared first. Recognizing the first issue can help families deal with the second one.
• Teens who had issues concentrating were also more likely to have anxiety. Experts believe there is a deeper reason for this in the brain.

2. Unconscious anxiety. Medical experts believe unconscious anxiety can explain some cases of attention deficit disorders.

• Unconscious anxiety occurs when you don’t recognize you’re actually suffering from worry and concern. You have trouble concentrating, so you blame it on your poor attention span. However, in reality, your unconscious anxiety is actually preventing you from being able to focus.
• The root of this anxiety can be buried among deeper emotional issues.

3. Overlapping symptoms.The symptoms of anxiety and attention deficit hyperactivity disorder can overlap. The shared symptoms can include having trouble concentrating and focusing on one task. They can also include not having control over your impulses, being irritable, feeling scared and being afraid to try new things.

• It’s not always easy to tell apart anxiety and attention disorders.

4. Treatment and help. If you or someone you care about has anxiety and attention issues, seeking help may bring real benefits.

• Treatment options can include medication to control anxiety and help attention spans.
• Another treatment option is therapy that helps adjust behavior.
• Meditation and relaxation are also commonly used to help with both disorders.

5. The role of learning disabilities. It’s important to avoid overlooking learning disabilities that can exacerbate anxiety and attention issues. Researchers have noticed that all three issues can occur together.

• In some cases, learning disabilities are not caught right away as a child starts school. Children are sometimes able to compensate for their learning disabilities, so the issues go undiagnosed.
• However, anxiety and attention disorders can be worse in children with learning disabilities. By focusing on the learning issues, these kids have the chance to succeed in school and reduce their anxiety.
• A child with a learning disability can feel anxious before every test or quiz in school and try to avoid classes. In addition, the same child can be so stressed out that they’re unable to concentrate on the simplest tasks. The learning disability makes these issues stronger and more difficult to treat.
• It’s important to note that kids aren’t the only ones who suffer from all three conditions. Adults can spend years being misdiagnosed or not getting the proper treatments.

Anxiety and attention issues can appear together. If you or a loved one suffers from these issues, current research can help you understand what is happening in the brain and seek treatment that can help.

The post Researchers Reveal New Link Between Anxiety and Lower Attention appeared first on DuckboardsAndStilts.com.

One of the curses of being able to think and reason is the ability to feel fear and anxiety, even when neither are warranted. Fear and anxiety can serve as helpful cues that there may be a situation that deserves caution, but after this is accomplished, they actually cause more harm than good.

You create your own fear and anxiety. You can also create your own peace and serenity.

Choose to minimize the effects of fear and anxiety in your life:

1. Breathing is the fastest way to derail fear and anxiety. When faced with fearful thoughts or situations, we begin breathing quickly and shallowly. This begins a cascade of physiological events that result in feelings of fear and anxiety. It’s possible to circumvent this process by breathing deeply and slowly.

• Try breathing quickly and shallowly for 60 seconds and see how you feel. Now try breathing slower and deeper. Notice the differences.

2. Act normally. Continue behaving as you would if there were nothing to fear. You can communicate to the fearful part of yourself that everything is okay. If you can act as if everything is fine, your brain will begin to believe it.

3. Spend time with supportive friends and family. A night on the town can work wonders to relieve stress and anxiety. A long, meaningful talk over a cup of coffee can be very beneficial.

4. Have positive expectations. Fear and anxiety are the result of expecting the worst. When you expect the best, you can’t feel afraid. You’ll feel excited instead.

5. Start small. Afraid of spiders? Look at photos of small, harmless spiders until you feel calm and relaxed.

6. Let it go. It’s common for fear and anxiety in one part of your life to bleed over into other parts of your life. A rough morning meeting with the boss could ruin the rest of your day if you let it. Once the event is over, decide to let it go and move on.

7. Sweat. The chemicals that your body releases during times of fear and anxiety can last quite a while. One easy way to get rid of them is to exercise. Work up a sweat and watch your fear and anxiety melt away. This is also a much healthier way to deal with unpleasant feelings than drugs, alcohol, or overeating.

8. Reward yourself. After dealing successfully with a challenging situation, celebrate. This will help teach your brain that these stressful situations have a positive outcome. Buy yourself something small or do something enjoyable. Anything that puts you in a good mood is a good choice.

9. Take action. If you’re worried, do something to resolve the source of your worry. By taking action, you’re taking responsibility. You also become more focused on your plan, which takes your mind away from your worries. The more you do to resolve the situation, the less fear and anxiety you’ll feel.

10. Distract yourself. Sometimes there’s nothing you can do about the situation. In those cases, distractions can provide relief. Ensure that your distractions are positive, such as reading something beneficial or getting some exercise. At the very least, avoid distractions that are unhealthy or lead to additional challenges.

11. Use positive affirmations. Keep your mind focused on positive thoughts by saying positive things to yourself. How you talk to yourself affects your mood and experience.

Fear and anxiety can be crippling if allowed to go too far. There are many techniques for minimizing these negative emotions. Those that feel fear and anxiety on a regular basis are experts at generating these feelings.

Become an expert at generating feelings of peace and comfort, instead. It just takes practice.

The post 11 Powerful Ways to Overcome Fear and Anxiety appeared first on DuckboardsAndStilts.com.

Stop a panic attack quickly and effectively with these techniques:

1. Remind yourself that you’re going to be okay. Your body chemistry is slightly off-kilter when you experience a panic attack. Panicking will only intensify the attack. The sooner you can relax, the more quickly the attack will pass.

2. Focus on deep breathing. Breathing is the only part of human physiology over which we have complete control. Anytime you’re awake, you can choose to breathe faster, slower, deeper, shallower, or hold your breath. Control what you can control.

• Slow, deep breathing will slow your heart rate, and you’ll begin to feel better.

3. Get a massage. This might not always be practical, but get someone to rub your neck and shoulders. Most importantly, massage your scalp. You can even do this yourself. Massaging your scalp will move a greater volume of blood through your brain and will help to relax the muscles of your head and neck.

• The effects of a massage can last for days. Try to get a massage regularly. Even a family member can perform the service if the cost of a professional massage is too high.

4. Use your imagination. Imagine something pleasant and relaxing. It might be hard to think of something positive in the moment, so have a few ideas before a panic attack strikes.

5. Get moving. Movement will help to eliminate the chemicals that are creating the feeling of panic. If you’re in a place that makes jazzercising impractical, roll your head, wrists and ankles. You could also do a few rounds on the company stairwell. Everyone else is using the elevator anyway.

6. Warm your hands. Have you ever noticed that your hands get cold when you’re stressed? Warming your hands can help reverse the biochemical storm happening in your body during a panic attack. Run warm water over your hands or hold a cup of warm coffee in your hands.

7. Listen to music that relaxes you. Few things can change your mood and biochemistry faster than the right music. Create a song list of at least 10 songs that you find comforting and relaxing. Begin listening to your music as soon as a panic attack begins. Take slow, deep breaths.

8. Get some magnesium. Magnesium has a profound calming effect on the body. Take a magnesium supplement. Dark chocolate contains high levels of magnesium and is more fun than swallowing a pill. An Epsom salt bath will also cause your body to absorb high levels of magnesium.

9. Be proactive. If you suffer a panic attack, you were already stressed about something. Calming yourself before the panic attack is much more practical than waiting until you’re having a crisis. Take control before you lose control.

Panic attacks are frightening and uncomfortable. The symptoms can include: pounding heart, sweating, shaking arms and legs, and difficulty breathing. You can control your panic attacks and return to a normal physiology. Do your best to prevent panic attacks from occurring in the first place. If a panic attack does strike, use these strategies to help subdue it.

The post 9 Ways to Stop a Panic Attack appeared first on DuckboardsAndStilts.com.

The complications of modern life can leave you feeling stressed and lonely, but the solution is sometimes surprisingly simple. A recent study found that visiting a park for at least 30 minutes a week significantly reduces the risk of depression.

Scientists in Australia found further evidence of what researchers have been saying for years. Connecting with nature enhances your physical, mental, and social wellbeing.

If you’re ready to beat the blues, check out these tips. You’ll find ideas for making the most of your local park, and discover other ways to commune with nature.

Benefits of Parks and Other Natural Settings

1. Increase your happiness. Contact with green spaces makes us happy. Whether it’s a spectacular waterfall or a simple flower bed, we appreciate the beauty and order in our surroundings.

2. Boost your health. Spending time in parks has been shown to lower high blood pressure and reduce the risk of hypertension and heart disease. Being outdoors can also help you lose weight and sleep well if it increases your physical activity and exposure to morning light.

3. Socialize more. Parks bring together citizens from different walks of life. Whether you’re people watching or flying a kite, you share a positive experience.

Ideas for Using Your Local Park

1. Work out. Today’s parks often offer much more than jogging trails. Look for circuit training stations, softball fields, and tennis courts. Exercise requires less effort when you’re admiring the scenery.

2. Eat lunch. Squeeze a break into your busy schedule by eating lunch outdoors. Packing a bag lunch usually cuts costs and calories compared to most restaurants.

3. Attend events. Check the calendar on your park’s website. You may find free concerts, movies, and family events.

4. Pause to think. Practice meditation in the park with a group or on your own. Find a comfortable place to sit and breathe.

5. Clean up. Now that you realize how much your park does for you, you may want to give something back. Join volunteer programs that pick up garbage, plant trees, or conduct tours for school children.

More Tips for Enjoying Nature

1. Take a walk. What can you do if there’s no park nearby? Stroll around the neighborhood or a local college campus.

2. Plan your vacation. Go camping or incorporate outdoor activities into any vacation. You can rent bikes or kayaks. Breakfast on the beach or go horseback riding in the mountains.

3. Tend your garden. Growing your own food and flowers is a great way to increase your gratitude for the earth. Plant tomatoes in your back yard or share a community plot.

4. Go for a dip. While green spaces provide impressive benefits, blue spaces may be even more powerful. Spend some time near water. Install a fountain in your back yard or ask a hotel if you can purchase a pool membership. Some facilities offer discounts for local residents.

5. Bring your pet. Observing wild animals is entertaining and educational as long as you take reasonable safety precautions. If you want to interact more closely, walk your dog or play Frisbee together.

6. Gaze at stars. Learn about science the fun way while you stimulate your sense of wonder. Shop for a basic telescope or check the calendar for public programs at community observatories.

7. Redecorate your home. For rainy days, invite the outdoors in. Arrange your furniture so you sit by a window with a view. Set out fresh flowers or pretty seashells.

Talk with your doctor if you’re experiencing symptoms of depression that interfere with your daily life. Otherwise, increasing your exposure to green and blue spaces may be all you need to lift your spirits and stay fit.

The post Doing This for 30 Minutes a Week Helps Prevent Depression appeared first on DuckboardsAndStilts.com.