Top 5 Tips to Beat Anxiety

Anxiety can be one of the most difficult things to deal with. When our minds are anxious, it seems impossible to be able to think clearly in order to manage the anxiety.

If you or anyone you know is suffering from anxiety, fear or panic attacks, try these tips to beat anxiety and incorporate them into daily life. Soon they will become habit and your anxiety will fade away

Start With the Breath

Our breath is one of the most powerful tools that we have been given. Our breath and our minds are so connected that we can literally calm our minds and relax our bodies simply by breathing slowly and deeply.

Breathe with awareness. When you start to notice your breath, you may notice that you are taking short, shallow breaths into the top of your chest. This is a tense, slightly anxious breath. Try to take a full deep breath in through your nose, fill your lungs up and exhale out through your mouth and feel a big release.

Try this a few more times and you feel more relaxed instantly. Deep breathing activates our parasympathetic nervous system, the system that slows the heart rate and relaxes our muscles.

1. Replace anxious thoughts.

Start to watch your thoughts. If you can be a witness of your thoughts, you can better understand what kind of thoughts are popping up and making you feel anxious. When our minds are so busy and chaotic, it can be difficult to know what’s going on but you have the power to control every thought.

This will take practice and it will be difficult to begin, but you have the strength to overcome your anxiety. When you notice an anxious thought creeping in, catch it and stop it and replace it with a positive thought.

For example, if you start to think “I am feeling very nervous and uneasy”, replace that thought with something more uplifting like “I feel safe and calm and everything is great.” You can even smile to yourself and tell your body that you are feeling calm.

2. Practice the 7-2-11 relaxing breath.

This beautiful and calming breath technique might sound like a grocery shop, but 7-2-11 simply refers to the timing of your breath.

On the inhale, we inhale quietly through the nose for the count of 7, retain or hold the breath for the count of 2 and then release on the exhale to the count of 11 with a “whooooosh” sound out of the mouth.

This exercise is like a natural sleeping tablet, it will completely relax the nervous system. It might take a couple of times to figure out the timing, but the more you practice, the more power you will gain. Practice it everyday for 4-8 rounds.

3. Fuel your system.

Eating well is key to your body and mind functioning properly. We need to fuel our systems much like our car needs petrol to move. When we are stressed and under pressure, your body needs nourishment even more.

Eating “grounding” foods like oats and bananas will provide a great, slow energy release. Avoid stimulants like caffeine, sugar or fast foods, they will only create a spike and dip in your energy levels — making you feel more anxious.

Try to replace coffee with water or herbal teas and perhaps drink chamomile tea in the evening for extra calming benefits. Introduce it slowly into your daily routine and you will soon enjoy it more than your coffee crutch! If you feel quite low in energy, perhaps get a blood test to check if you are deficient in any vitamins or minerals that may be vital to help you feel calm.

4. Move your body.

Exercise does wonders to release tension and stress from the body. When you’re feeling anxious, exercise will help to try and release all that adrenal build up. After exercising, you will release endorphins and happy hormones like Serotonin.

The most effective and natural way to boost serotonin is by exercising daily. The stress hormones like Cortisol will reduce and you will begin to feel happy and relaxed. Pick an exercise or two that suits you and your lifestyle.

If you can get outdoors, that’s even better; go for a brisk walk, a run, a cycle or a hike. If you how low motivation, join a group or ask a friend to do it with you a few times a week.

Other options like yoga, Pilates, swimming, boxing, or basically anything that will get you moving, will help you to get outside your head. Creating these new habits will create the new healthy, happy life that you want to live.

5. Sleep like a baby.

This is easier said than done when your mind is noisy and your body is tense. Creating a routine before bed will help, like dimming the lights and lighting candles.

Try to replace nighttime TV, phones and internet with a book or a bubble bath with essential oils — the less light and noise stimulation, the better. If you’re not comfortable with complete silence and need some background noise, go for meditation sounds or relaxation music to help your body relax.

When you do get into bed, lie down and start to tell your body to relax, starting with your forehead and your eyes, all the way down to your toes. Go slowly, and hopefully you will be asleep before the end.

10 Fitness Tips to Help Prevent Heart Disease

When it comes to preventing cardiovascular disease, fitness is a powerful weapon. That’s because a sedentary lifestyle is one of the risk factors for heart disease.

According to Marla Mendelson, MD, cardiologist and medical director of the Program for Women’s Cardiovascular Health at Northwestern’s Bluhm Cardiovascular Institute in Chicago, Illinois, every woman should make fitness a top priority in her life. “Fitness works on several risk factors, keeping weight down, keeping cholesterol down, keeping blood pressure down,” says Mendelson. “It actually makes the body more efficient in the extraction of oxygen, and therefore the heart doesn’t have to work as hard.”

Plus, she adds, it gets you up and moving – something most women in America could use more of. Here, Mendelson shares 10 tips for preventing heart disease through fitness.

1. Talk to your doctor
Before beginning a new routine, ask if you have any limitations and find out if there are types of exercise you should avoid.

2. Find an activity you enjoy
There are countless options out there that raise the heart rate – swimming, dancing, cycling, Zumba and more. While you want the activity to be strenuous, keep it at a level where you can hold a conversation while working out. Aim to exercise three to five hours a week.

3. Walk
Everyone on the planet should be walking at least 30 minutes every day. It doesn’t have to be all at once – you can do three sets of 10 minutes or two sets of 15 minutes – but this keeps you moving and makes you less sedentary. Plus, it might even keep you from eating something that could raise your cholesterol.

4. Reap the rewards
Exercise probably has more benefits above the neck than below. It’s a great stress reducer – far better than smoking, alcohol and chocolate. Remembering that can be a great motivator to stick with your routine.

5. Fit it into your schedule
Exercise has a half-life. The relaxing benefits, lowered blood pressure and other perks stick around for about 48 hours. After that, you’ll need to get another exercise “fix” to keep the perks going.

6. Small steps add up
Working out doesn’t have to be an event. It doesn’t even have to involve changing your clothes. It can be as simple as walking around during your child’s soccer game, rather than sitting in a chair and eating potato chips. Take the stairs instead of an escalator. Park further back at the mall. When you see opportunities to move, take advantage.

7. Set an example
Go on a family bike ride or a family walk. Turn date night into exercise night. Fitness can be contagious. Plus, it’s more fun when others join in.

8. There is no exercise bank
So you say you ran a marathon two years ago? What did you do two days ago? The benefits of exercise don’t last forever. You’ve got to keep replenishing your account.

9. Thin people need to exercise too
Those who aren’t overweight are often the most resistant to exercise. But just because you don’t have excess fat, doesn’t mean you’re in good shape. People of all sizes should make fitness a priority.

10. Fitness is not an issue of vanity
It’s an issue of health. Many women struggle to make time for themselves to exercise because they equate getting in shape with appearance. If you broke your arm, you would go to physical therapy. If you have a cardiac problem and exercise is prescribed to you, it is just as important.

Kate Silver is an award-winning journalist based in Chicago. Her work has appeared in Washington Post, Men’s Health, Chicago Tribune and other online and print publications.

Surya Namaskara B (Sun Salutation B)

Surya Namaskara B (Sun Salutation B) is a series of postures that are linked together by using the breath. Surya means the sun and Namaskar means a greeting or salutation in honor of the divine present in each of us. The sequence presented here is usually practiced after several rounds of Sun Salutation A (Surya Namaskara A). Sun Salutation B includes many of the same components of Sun Salutations in most styles of yoga, with the inclusion of Warrior I pose. Remember to breathe through your nose as you practice; it will help to warm your body and bring a meditative state of mind. If you’re having trouble breathing smoothly, relax your practice a bit. Make sure not to force yourself and always work within your own range of limits and abilities.  

7 Tips for Yoga Success

Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips will start you on the road to a more centered life.

1. Talk to your doctor and explain what type of yoga you intend to practice. Show your doctor pictures of some poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor’s recommendations.

2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether or not you can handle a program before you sign up. It’s very important to take it one step at a time. Try a few beginner classes before you attempt more vigorous classes.

3. Listen to your body and be aware of your physical abilities. You don’t want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don’t allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

4. If you can’t find a class that meets your needs, practice yoga at home. There are many books and online resources available to help you get started. Search for the best products on the Internet and read reviews. Talk to other yoga students for recommendations.

5. Try private yoga lessons: you can schedule one-on-one sessions with a yoga teacher in your area or even online via Skype. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics.

6. Find a yoga buddy. It’s nice to practice with someone and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest.

7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won’t be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.

​Now go grab your mat and a towel and get the most out of your yoga practice.

True Yoga is not about the shape of your body

True Yoga is not about the shape of your body, but the shape of your life. More importantly, true Yoga is how we treat people with love, respect, and kindness. It is about owning up to our mistakes, taking responsibility for them, and not deferring or blaming others for our wrong doing. True Yoga is not competitive because true Yogis practice Yoga to be better and give better service to humanity. We practice Yoga to be good and decent human beings to one another.

This is a sequence from women's health magazine

This is a sequence from women's health magazine. It is amazing for stretching the back of the thighs and if you had a back ache you won't when you've done this. At the end of the sequence come back to beginning pose and repeat. I could do this for hours myself.