The Best Essential Oils To Reduce Stress and Anxiety: Using Aromatherapy to Bring Calmness and Stillness to Your Life

Anxiety, Must Reads, Relaxation, Stress

Many people deal with stress and anxiety so regularly that they’ve become part of their everyday life. In fact, most of the people I know who aren’t strangers to at least one (tress or anxiety) simply view it as a part of life. They don’t panic about it or seek sympathy.  The only way you can put it is this – they cope.

Coping with stress and/or anxiety is certainly doable. The trick, if there is one, is to find what works for you, personally. What works for one person may not work for the next.

However, it’s been my experience that one thing just about all of them have a measure of success with is aromatherapy. Using essential oils are inherently relaxing to every single bodily system we have! The article below, contributed by aromatherapy expert Marilyn Reid of TarunaOils.org will give you all the information you need to not just cope… but win when it comes to anxiety or its cousin stress.  Everyone who deals with these conditions seeks the same things – calmness and stillness.  Essential oils invite both of these beautiful states into your world. ~ Joi

Rose Essential Oil

Rose Essential Oil

If you are suffering from stress, essential oils can be a superior choice to pharmaceuticals which often come with frightening potential side effects. When not managed, stress can lead to pain, weight gain and other physical ailments. However, once you start using essential oils, you will notice many of your symptoms that are associated with chronic stress lessening.

Essential oils have been used since the ancient Egyptians. Today, you can purchase them online or your local health food store. However, you should read the label carefully. The bottle should contain 100 percent of that type of oil, have the scientific name of the plant and the distillation method.

If this information is not presented, the product inside is likely inferior. Be sure to do your research to find out if the manufacturer has a good reputation and make sure you are buying it from an authorized retailer. Do not compromise quality for affordability.

Lavender is one of the most popular essential oils and is a fantastic choice for stress reduction. The sweet floral fragrance from the tiny purple flowers is incredibly calming. The oil works well for relaxing your mind and body and helps to create a sense of inner peace. Lavender benefits extend beyond restoring the nervous system to include calming an upset stomach and treating a wide array of skin irritations.

Rose is another floral essential oil that can work wonders to treat your stress and anxiety. To make an ounce of this fragrant oil, 60,000 flowers are steam distilled. Though one of the costlier essential oils, the benefits of it are remarkable. While reducing depression and balancing emotions, the oil can also treat some skin conditions, including rosacea and acne. Both genders have reported a positive effect on libido as well.

For those who have undergone trauma, such as an auto accident or domestic abuse, vetiver oil is an effective nervous system tonic. It can reduce hypersensitivity while producing a sense of calm and aiding in self-awareness. These benefits are particularly useful in the treatment of PTSD.

Records of frankincense use date back at least to the New Testament, when frankincense was presented as a gift to baby Jesus. It is sometimes called olibanum and is extracted from tree resin. A few drops of the oil is great for treating anxiety and many find that it has spiritual benefits as well.

Vanilla has a reputation for being the closest in scent and taste to breast milk. The real benefits of it are increased clarity and tranquility. The oil can also soothe stomachs and minimize sugar cravings.

Experiment to find out what works well for you. You may respond best to a mix of two or more essential oils and your needs may vary according to the season or over time. Consider keeping an essential oil diary, noting each time you use them, the amount and application methods. Make another column or entry for your reactions to the treatment.

Aromatherapy is among the best delivery systems for essential oils. The nasal cavity contains 50 million scent receptors. The messages from these receptors are processed through the limbic system and directly impact emotions, libido and memories and can invoke physical responses, such as heart rate reduction.

Use a diffuser made for aromatherapy, add a few drops to your bath or mix the essential oils into a carrier oil for massage. The exact amount will depend on several factors, including your sensitivity, body weight and method being used.

Take others into consideration when planning essential oil use. Those with weak or sensitive systems, including children, elderly and animals may all be quite sensitive to your choices. Be considerate and minimize exposing others to your essential oil treatments. Start letting go of your stress with these beneficial essential oils!

Marilyn Reid is a successful business owner and natural health enthusiast. She owns a site, TarunaOils.org, which is dedicated to providing tips, ideas, and recipes for use with essential oils and aromatherapy.


Also see: Guide to Essential Oils for Getting a Better Night’s Sleep

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Finding and Keeping Motivation When Depressed: A User’s Guide to Your Depressed Brain

Depression

Depression is a physically and emotionally draining state of mind, and therefore creating motivation when depressed is one of the most difficult things one can do. Doing simple tasks seem to take a lot of energy. Everyday routines such as taking a bath, cleaning the house, making meals all of a sudden take a huge amount of effort. Sometimes even getting out of bed is difficult.

Creating motivation when depressed appears to be very tough since the instinct is to wait for the energy to return. People who suffer from depression fall into the trap of waiting and give in to the urge of staying in bed believing one will be re-energized and recharged. Well, this is not the case sine if some people waited for their depressive episodes to wear out they would be in bed for the longest time possible. Depression has to be actively confronted and this calls for creation of motivation.

The concept of mind over matter is suitable and it helps create motivation. Creating a change in mindset as well as manageable behavioural steps changes the whole experience of depression. This serves as a platform to move on with life as well as understanding and working on the cause of depression. Some of the steps that can break the depression cycle include:

 

1) Opposite Action.

This basically means doing something that is good for you to avoid taking up a bad habit. An example is avoiding the habit of sitting on the couch all day and watch television and instead go out for a walk which would be healthier. This goes hand in hand with the principle that your behaviour can lead to positive changes in your emotions.

Pic 02

Image with Permission From: http://www.lifehacker.com.au/ 

2) Make Your Bed.

Getting out of bed is very tough when dealing with depression. Take easy steps such as sitting on the bed and place your feet on the floor. Visualize the idea of waking up is similar to leaving al, your troubles and thoughts in bed. Make a move and nicely make your bed. This signals the brain that going back to bed during the day is not an option. It gives you a chance to think of doing other things rather than sleep all day.

3) Wash Up.

It is advisable to have routine setting steps soon after leaving bed. Simple things such as brushing your teeth and washing your face will act as a pace setter to take on small duties during the day. It also helps one to wake up and feel fresh. The brain is trained that one is getting ready to do something useful for the day. Go ahead and take a shower for a fresher feel.

4) Get Dressed.

This acts as a crucial step to separate from the bed to day. Sitting on the couch while still in pajamas is a temptation to going back to bed. It gives one a lazy feeling. Getting dressed signals the brain that one is getting ready to do something or go somewhere. On the other hand feeling smart will act as a motivational tool.

 

5) Go Outside.

Leaving the house is one of the most difficult steps for people suffering from depression. The idea of not having a place to go tends to hold people back. The goal for this step is going outside, not having a place to go. Just leave the house and lock the door, then do whatever comes into your mind for instance walk around the block, down the street or get into the car and drive around.

Family

Image with Permission From: http://www.thecanvasfactory.com.au/

6) See Family and Friends.

Think about this as more about the people rather than the activity. It acts as tool for mood improvement. Visit them rather than having them come over to your house. The more you leave the environment of depression the higher the chance of overcoming it.

(7) Make a List of Activities.

Write down the activities that you feel you enjoy doing. Include both indoor and outdoor activities. Mix up the activities in such a way that you have time with friends as well as time for yourself. The activities can be a mix of productive, hobbies and self-care.

8) Schedule Activities.

Ensure that the activities are spread throughout the week. Give specific days and time for each activity. Spread them out as much as possible and stick to the time plan.

9) Daily Necessity Schedule.

This is for those that have trouble getting motivated to take up daily activities. It helps in creating a daily home schedule. Choose a specific time for each activity to help you get daily necessities actually functioning on a daily basis.

swimming

Image Credit: https://au.lifestyle.yahoo.com/

10) Choose One Exercise.

Take up simple exercises such as walking, running, swimming, riding etc. just to ensure your body is moving. Make sure that what you choose to is a daily routine when you go outside. If it is an indoor activity ensure to do it before you leave the house.

Avoid self-criticism and practice self-compassion. Do not see yourself as a lazy and unproductive person. Use encouraging words such as those you would tell a friend. Always ask for help as well as company where possible. Have someone you can talk to and also one whom you will call upon when you need help.

It is likely that you will not feel like doing any of the above. Waiting to” feel like” you will probably never do anything. Ensure to fight hard and at least take up on activity every day. Take the initiative to find out what works for you. Bear in mind that it is not easy but at the same time not impossible. Ensure to give yourself credit for every progress made. The best thing to do is to step out of your comfort zone.

 

 

 

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Review: Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better

Books and Reviews, Mental Fitness, Prevent Alzheimer's Disease, Prevent Memory Loss

Fascinating New Book by Wendy Suzuki, PhD

Healthy Brain, Happy Life by Wendy Suzuki
I was recently sent a great book (Healthy Brain, Happy Life) to review and I loved it so much, I’m actually going to review it on two of my blogs – here and Self Help Daily.

I’m actually not even sure that’s ever happened before.

What makes this book so special?

With 10 websites/blogs, I read A LOT of books and do A LOT of book reviews. Fortunately I love books to distraction and back, so I’m completely in my element. The problem is, just because you’re frequently in the company of books doesn’t always mean the books are great company.  Truth is, I’ve barely been able to finish books before and immediately thought, “Well, there’s time I’ll never get back.”

When it comes to self improvement and/or health-related books, they’re often “preachy,” self-absorbed, and… well… boring.

The cardinal sin of a book, in my opinion!

Healthy Brain, Happy Life is the sort of book I wish ALL the books I reviewed were…

  • packed with information
  • fun to read
  • filled with personality
  • inspiring
  • motivating
  • eye-opening

 

One of the best compliments you can ever pay an author is to ask, “When’s your next book?!” That’s exactly what I wanted to know the second I finished the book – I immediately wanted Wendy Suzuki to tell me more about the brain, more about the research she has done in her lab, and more about her… Wendy Suzuki.  Along with a goldmine of information about improving your brain’s fitness while, in turn, making your life better than you ever thought it could be, she shares pieces of her own life. When an author is brave enough to give their readers glimpses into their own lives, they inject their personality into the book and that’s when book magic happens.

Instead of just reading about the fascinating world of the brain,  Healthy Brain, Happy Life feels like you’re sitting down and having coffee with the author as she opens up a whole new world of possibilities for your brain AND world.

A neuroscientist transforms the way we think about our brain, our health, and our personal happiness in this clear, informative, and inspiring guide—a blend of personal memoir, science narrative, and immediately useful takeaways that bring the human brain into focus as never before, revealing the powerful connection between exercise, learning, memory, and cognitive abilities.

Nearing forty, Dr. Wendy Suzuki was at the pinnacle of her career. An award-winning university professor and world-renowned neuroscientist, she had tenure, her own successful research lab, prestigious awards, and international renown.

That’s when to celebrate her birthday, she booked an adventure trip that forced her to wake up to a startling reality: despite her professional success, she was overweight, lonely, and tired and knew that her life had to change.  Wendy started simply—by going to an exercise class. Eventually, she noticed an improvement in her memory, her energy levels, and her ability to work quickly and move from task to task easily. Not only did Wendy begin to get fit, but she also became sharper, had more energy, and her memory improved.  Being a neuroscientist, she wanted to know why.

What she learned transformed her body and her life. Now, it can transform yours.

Wendy discovered that there is a biological connection between exercise, mindfulness, and action. With exercise, your body feels more alive and your brain actually performs better.  Yes—you can make yourself smarter. In this fascinating book, Suzuki makes neuroscience easy to understand, interweaving her personal story with groundbreaking research, and offering practical, short exercises—4 minute Brain Hacks—to engage your mind and improve your memory, your ability to learn new skills, and function more efficiently.

Taking us on an amazing journey inside the brain as never before, Suzuki helps us unlock the keys to neuroplasticity that can change our brains, or bodies, and, ultimately, our lives.

If you’re interested in strengthening your mind and improving your overall life, while protecting your brain from dementia, Alzheimer’s Disease and age-related memory loss, Healthy Brain, Happy Life is, without a doubt, the next book you need to read.  You’ll learn, first of all, how the brain actually works – which is BEYOND fascinating.  You’ll see how you can easily and enjoyably add activities to your day (such as exercise and meditation) to protect and strengthen your brain.

I know you’ll love the author’s conversational style of writing as much as I do.

It’s just an excellent read from cover to cover.

The book includes “Brain Hacks,” which I love. These are ways you can take the information presented and make it work for you.

From the Back Cover

The key to a happy life . . . is a healthy brain

From the outside, it looked like Dr. Wendy Suzuki had it all. She was a world-renowned neuroscientist. She had been lauded by her peers with many prizes and had produced many highly regarded scientific publications. She had tenure at a top-ranked university, where she also ran her own lab—two of the most difficult and highly coveted positions for any scientist to attain. And yet . . .

Wendy was forty, frumpy, and focused on her work one hundred percent of the time. She was single, overwhelmed by her responsibilities, and often found herself in uncomfortable, strained interactions with everyone around her. To put it simply, Wendy Suzuki needed to change her life.

She set out on a journey that would transform her body, her mind, and her brain. The first step was exercise and creating a regime that would make her body more fit. In the process, Wendy found herself focusing better, working smarter, and getting more accomplished in a shorter amount of time. As her body changed, her determination grew. Wendy set out to build a more vibrant social life, spark her creativity, and engage in meditation and other mindful activities—using her expertise in neuroscience to pinpoint exactly how these actions not only made her brain work better but also made her feel, well, happy. In Healthy Brain, Happy Life, Wendy Suzuki makes the ultimate mind-body-spirit connection and shows that everything she did for her body changed her brain—and her life—for the better.

Healthy Brain, Happy Life is an accessible blend of memoir and science narrative that will transform the way you think about your brain, your health, and your personal happiness. Through both groundbreaking brain research and personal stories, Wendy offers practical and fascinating ways to improve memory, engage the mind more deeply, and learn new skills that will ultimately transform your body and your life.

About the Author

Wendy Suzuki, PhD, runs an interactive research lab at New York University, where her work has been recognized with numerous awards including the prestigious Troland Research Award from the National Academy of Sciences. She is a two-time TEDx speaker and is regularly interviewed in the media. She lectures nationally and internationally on her research and serves as a reviewer for many of the top neuroscience journals. She lives in New York City.

Billie Fitzpatrick has coauthored numerous books, including several New York Times bestsellers. She specializes in mind-body health, neuroscience, nutrition, and diet and fitness.

Read more about  Healthy Brain, Happy Life on Amazon.

Healthy Brain, Happy Life by Wendy Suzuki

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Learn Something New Every Day: Choose a New Topic Each Month

Mental Fitness, Prevent Alzheimer's Disease, Prevent Memory Loss

Heron

Beautiful Heron: Birds are one of my personal favorite “subjects”

As you probably know by now, it is vital to stay mentally active if you want to prevent dementia and Alzheimer’s disease. VITAL. Unfortunately, most people seem perfectly content with the knowledge they have stored and seem to have zero concern about adding to the reserves.

This kind of thinking isn’t just difficult to comprehend (I mean, why wouldn’t you want to learn new things?), it’s downright dangerous.

Sometimes all it takes is a little nudge – and if you need one, it’s my hope that this post will provide it.

An easy and fun way to learn new things is to pick different topics each month – then, each day of that particular month, read all you can about your chosen topic.

At the end of each day, quiz yourself by asking, “What did I learn today?

The following subjects have been my some of my favorite themes over the years:

  • The American Revolution
  • John Adams
  • Abigail Adams
  • Moses
  • Cleopatra
  • Noah
  • Ancient Egypt
  • Baseball
  • Harriet Tubman
  • Spiders
  • Bird Identification
  • Kentucky
  • Countries of the World’s Capitals
  • USA Capitals
  • Ancient Rome
  • Abraham Lincoln
  • Martin Luther
  • Martin Luther King, Jr.
  • The Romanov Family
  • Medicinal Herbs
  • Audrey Hepburn
  • John Wayne movies
  • Billy the Kid
  • Polar Bears
  • Lucille Ball
  • Cats – how large cats and house cats are similar

Yes, John Wayne movies and Lucille Ball! Who says learning has to be stuffy? Simply pick anything that interests you and DIG DEEPER. Research it until you are a walking/talking expert. If you’re an avid fan of comic strips, learn about the different illustrators. Love motorcycles? Learn about the history of motorcycles and how they’re put together.

I’m a huge fan of old movies. After watching a golden oldie, I’ll research the stars and learn more about them. I’ll see what other movies they starred in, who their co-stars were, etc.   I may or may not ever “draw upon” the information I uncover, but that isn’t the point. The point is I’m keeping my brain cells buzzing.

But here’s the rub… the place where most people tend to get tripped up: You should NOT stay within one niche. If, over the years, I only read about and researched stars and movies in the Golden Age of Hollywood, my brain wouldn’t feel challenged. It’d get settled into one of the most dangerous neighborhoods for a brain to settle down in – “Comfortable.” That’s why I try to throw my brain a variety of subjects.  As someone who loves history and animals even more than old movies, I tend to gravitate toward history, historical figures, animals, birds, and even spiders. While this gives me a lot of “neighborhoods,” I know that the true magic happens when I throw my brain something it NEVER, EVER expected.  One month when I decided to learn more about geography, I could almost feel my brain do a double take. Geography was one of my least favorite subjects in school and a subject I’ve avoided since.

Needless to say, it took some effort to delve into countries, mountain ranges, capitals, and rivers. However, by the end of the month, I KNEW I’d given my brain quite a workout and… I’ll let you in on a little secret… not only was it not painful, it was pretty fascinating.

I hope you’ll begin focusing on different opportunities to dig deeper and learn more. Your brain will love you for it.

Make each moment count double,

~ Joi

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Wonderful Book About Overcoming Depression: Rise from Darkness

Depression

If you or someone you care about is dealing with depression, there’s a wonderful new book that could literally change everything. Rise from Darkness by Kristian Hall is outstanding from cover to cover.  The author, himself, has dealt firsthand with depression and, admirably, is doing his part to help others find the happiness he has fought so hard for.

Read my book review on Self Help Daily for more information.

Rise from Darkness Paths Out of Depression Toward Happiness

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Review: Whatever is Lovely Adult Coloring Book That Kicks Anxiety and Stress Out of Town!

Anxiety, Books and Reviews, Inspiration, Relaxation, Stress

Whatever is Lovely Adult Coloring Book

Switch Up Crayons and Coloring Pencils for Different Results

As I pointed out in my last post, we’re going to spend a great deal of 2016 focusing on handling stress, coping with anxiety, and creating a more relaxing environment in which to live.  One of the first things to notice about these three subjects is the first word in each.. handling, coping, and creating. Action verbs – meaning what?

You guessed it, it’s in your hands, you have to take a proactive step in bringing about the changes you want to bring about. I’m especially excited to bring you a book review today that’ll put relaxation in your hands. Literally!

I’m sure you’ve seen the plethora of new adult coloring books on the market. They’re actually a brainstorm and – get this – they’re something I thought about years ago, but never had the guts to go forward with it.

Ideas? Plenty. Guts? Not so much.

Seriously, though, all that matters is they’re here now. Coloring is one of the most relaxing, peaceful, “anybody can do it” activities in the world. As soon as you begin creating your colorful masterpiece, the cares of the world simply float away.

One of the best ways to deal with anxiety is to master the thoughts that cause you to feel anxious. When you focus your attention on creating something beautiful, your anxious thoughts suddenly become colorful, creative thoughts.

There’s simply not a more beautiful way to turn your thinking around!

Whatever Is Lovely: A Coloring Book for Reflection and Worship is the most beautiful adult coloring book I’ve seen yet. The intricate details give the artist (that’s me and you) so many opportunities for expression and creativity. While one of the things I love most about this beautiful book is the perfect way it chases stress and anxiety out of town, as a mental fitness priestess, I also LOVE (all caps) the fact that it engages the part of your brain that’s creative and imaginative.

Whatever is Lovely Adult Coloring Book

This Book is FILLED with Beautiful Illustrations 

As adults, this area of our brain often becomes a vast wasteland. We get so busy worrying with the realities of life that we ignore the youthful corner of our brain that just to express itself and live in the moment.

As you’d imagine, it’s unspeakably unhealthy for ANY part of our brain to become a wasteland. For optimum mental fitness and brain health, every corner of our brain should be lively and vivid… engaged and encouraged. Whatever Is Lovely is simply a beautiful opportunity to make sure this very thing happens.

Book Description:

Color your way to peace and worship.

We live in such a busy, hectic world—but what waits for you inside this cover is a way to quiet the noise, express creativity, and spend some sweet time with God. Each page features an original design from one of a dozen different artists, beautifully illustrating a contemplative quote from an inspirational writer, a beloved hymn, or Scripture.

When we create, we echo the heart of our Creative God who designed everything and gave us the capacity to recognize beauty.

So go ahead! You have permission to pick up your colored pencil and be reminded of truth in a fresh way.

Whatever is Lovely Adult Coloring Book

Whatever Is Lovely: A Coloring Book for Reflection and Worship

 

Not only is this book perfect for unwinding AND ideal for waking up a vital yet dormant area of your brain – it’s also a breath of Spiritual fresh air. The verses, quotes, and up-lifting words, along with the beautiful illustrations revive more than just your creativity, they awaken your Spirituality as well.

I simply cannot say enough wonderful things about this beautiful book – I hope you’ll head over to Amazon and order a copy of Whatever Is Lovely  for yourself right away. It would also make a perfectly beautiful and beautifully perfect gift for Mother’s Day, Christmas, graduation, Christmas… ANYTIME, for ANYONE.

Make each moment count double,

~ Joi

Note: I received this book from the Blogging for Books program in exchange for this review. The opinions are entirely my own.

Whatever is Lovely Adult Coloring Book

Whatever is Lovely Adult Coloring Book

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How to Stay Calm in Stressful Situations (Infographic)

Infographics, Relaxation, Stress

This month, we’re beginning a series of articles, posts, and book reviews devoted to the following ALL IMPORTANT Topics:

  • Relaxation
  • Overcoming Stress
  • Silencing Anxiety

While regular articles dealing with improving your brain’s health, preventing Alzheimer’s Disease, brain food, etc. will continue, there’ll definitely be an influx of information geared toward helping you deal with stress and anxiety while creating a world that’s a relaxing place in which to live.  2016, on Out of Bounds, is going to be the year of Year of Relaxation and I can’t wait to get started.

What better way to kick things off than with a fun infographic? The infographic below is filled with great tips for remaining calm in stressful situations.  I, personally, find the following suggestions to be EXTRA helpful in stressful situations:

  • Focus on your breathing.
  • Focus on the positives.

Enjoy the great infographic from Pound Place!

Make each moment count double,

~ Joi

Courtesy of: Pound Place

 

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How Your Sleep Could Help Reduce Your Risk for Alzheimer’s and Parkinson’s

Healthy Living, Mental Fitness, Prevent Alzheimer's Disease

Alexa

Our Sleeping Position Can Help Us More Than We Realize

We already know how important it is to get a good night’s rest – not only for our physical and emotional well-being, but for our mental health as well.  As an asthmatic, I’ve always found that I breathe best when I’m lying on a side. It opens the airways much better.

Individuals with GERD and sleep apnea also find life much easier when they sleep on their side.

A new study takes the benefits of sleep one step further by showing that our sleep position can actually help reduce our risk of Alzheimer’s AND Parkinson’s Disease.

Not only is sleeping on your side better for your breathing and digestive system, it’s beneficial to your brain as well.

This exciting new  study  (from Stony Brook University) shows that “lateral sleeping” (sleeping on your side) aids your body in removing the brain’s waste products, which naturally build up over the course of the day. Sleeping on your side allows your body to perform this task more efficiently and completely.

It’s when this waste builds up that we run into higher risks of neurological illnesses such as Parkinson’s and Alzheimer’s.

Our mission at Out of Bounds is to find and report any and all steps we can take that’ll help put the odds in our favor when it comes to preventing mental decline, memory loss, dementia, Parkinson’s, and Alzheimer’s Disease. When the steps are as simple to implement as this one, we cant’ help but get a little excited.

If you’re accustomed to sleeping on your back or stomach, switching to your side may take a little getting used to. But I think it’s safe to say, the rewards are more than worth it!

Make each moment count double,

~ Joi (“Joy”)

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How to Stop a Panic Attack

Anxiety, Conditions

From what I hear, a panic attack is one of the most frightening experiences you can have. The helplessness and sense of impending doom leave the victim feeling out of control of their own emotions and unable to control their own thoughts.

Fortunately, an expert – with firsthand experience with panic attacks – has a game plan that’ll put you back in control.  Share this link with anyone you know who has battled panic attacks.  The article has the potential to be a real life changer.

See: 10 Ways to Stop a Panic Attack by Therese Borchard

Infographic: Early Birds vs Night Owls + Why Sleep is Important

Infographics

Sleep Infographic

Source: Affordable Schools