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10 ways to master your Fear Forever

16/12/2012

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Fear is not a foe. In fact, it is vital for survival. When you fear nothing, you tend to be careless, exposing yourself to an array of threats that can endanger your life. But extreme fear can be dangerous, even lethal. It hinders you from doing things you want and most of all – from living your life to the fullest. Overcoming fears is never easy, but with the following tips, you are sure to be able to use your own fears to your advantage.

1.  It all starts with positivity.

In his study, psychologist Marc Taylor found that athletes who practised positive mental skills such as voicing out affirmations are more likely to survive the pressures of the game and win. Remember, your actions are a reflection of your thoughts. When you think about fear all the time, you’ll find it hard to get out from your comfort zone and try new things that can make your life better. So replace those negative thoughts with positive ones!

2.  Know the odds.

Experts suggest that most things we fear about never really come to pass. For instance, when conducting a presentation, you may worry that you might forget your speech, say the wrong thing, or lose respect from your peers. Free your mind and logically think of the likelihood of these things happening. At the end of the day, you will realise there’s no chance that they will, really.

3.  Invest in your health.

When you are healthy, you are less likely to experience the severe effects of stress. Experts agree that stress and anxiety aggravates fear. Aside from observing a balanced diet, make sure to exercise regularly. Studies show that physical exercise lowers down the risk of depression and anxiety disorders.

4.  Avoid complicating things.

Maybe your boss has assigned you a very big project and you fear that you won’t be able to handle it. Indeed, a daunting task can often push you to your limits and make you feel discouraged. The trick is to focus on the small things. You can’t reach level 100 without completing level 1. Break down the project into smaller tasks and then work on each one. Before you know it, you have already accomplished your work – with ease!

5.  Harness the confidence in you.

The best weapon against excessive fear is confidence. When you know you can do it, you are likely to do it right. Confidence is something you cannot gain in an instance. You have to train yourself. For instance, if you fret over public speaking, practise as many times as needed. Hire a speaking coach if you have to. Set challenging but reachable goals until you get to the most difficult.

6.  Have sex!

One study found that people who recently engaged in sexual intercourse tend to be calmer when asked to speak before a group of strangers.

7.  Expand your social network.

Humans are social creatures. You can’t live alone in this world. You need love, care and support from the people around you – friends and family. Research shows that oxytocin, a hormone that is produced when people express affection and love, helps reduce pain and fear.

8.  Look at the tough times at a different angle.

Instead of feeling bad about the difficult situations, look at them at a different, more positive perspective. Try to identify the good things that come along with the bad. Failures aren’t meant to break you. They are actually there to make you wiser and stronger.

9.  Be mindful

Mindfulness meditation is often taught to people suffering from extreme fear. Through this technique, you can free your mind from unwanted thoughts and become more in control of your emotions.

10.   Don’t be afraid of fear.

As mentioned, fear shouldn’t be treated as a foe. Sometimes, it empowers us to do more than what we think we can do. Doctors get tense whenever they perform a surgery, and this sense of fear helps them save a life. Examinees who are really scared about the test are usually those who score higher. When you know how to use your fear wisely, it’s going to be a friend that will make you a better person.
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Mini Relaxation Exercises: A quick fix in stressful moments

30/11/2012

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Mini-relaxations are stress busters you can reach for any time. These techniques can ease your fear at the dentist’s office, thwart stress before an important meeting, calm you when stuck in traffic, or help you keep your cool when faced with people or situations that irritate you. Whether you have one minute or three, these exercises work.

When you’ve got one minute Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself “I am” as you breathe in and “at peace” as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of your chair.

When you’ve got two minutes Count down slowly from 10 to 0. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply, saying “10” to yourself. Breathe out slowly. On your next breath, say “nine”, and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.

When you’ve got three minutes While sitting, take a break from whatever you’re doing and check your body for tension. Relax your facial muscles and allow your jaw to open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly.

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Teen Depression

14/11/2012

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Found the following article on Teen Depression which might be of interest for parents and teachers

http://www.icpt.co/index.php/our-newsletters/25-newsletter/november-newsletter/298-teen-depression-a-guide-for-parents-and-teachers

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How to switch off Worrying

2/11/2012

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We have a tendency to worry about many things – bills, business, family, children, health, etc. Worry is a natural emotion that occurs whenever we feel threatened, just like the antibodies produced by our system when a foreign substance enters our body. Worrying makes us more alert and protects us from potential perils. But too much of it can do more harm than good. It boosts our stress levels (which leads to various health problems), reduces our concentration abilities, and keeps us from doing our usual routines properly.
Just because worrying is hard-wired in our brain, doesn’t mean we can no longer do something to eliminate, if not reduce it. When taken with caution, worrying can be an essential tool that will keep you protected from life’s perils. Here are some things you can do to manage your worries and some other negative emotions:
·        Learn to change your emotions by changing your thoughts
·        Instead of focusing on the negative, give more attention to the positive possibilities
·        Examine your irrational beliefs and eliminate them.
·        Redefine your concept of “perfection”
·        When making important decisions, try to set aside your emotions
·        Learn to overcome feelings of anger, anxiety, or guilt
·        Don’t hesitate to seek help

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1 in 4 low-income mums "show signs of depression"

27/10/2012

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Housing Association Respond found between 22% and 30% of mothers in social housing showed signs of depression that may be clinically significant, with a fifth of those survwyed showing signs of hopelessness. A continuing casualty of the collapse of the Celtic Tiger and highlighting the prevalence of mental illness amongst low income families.
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Generalised Anxiety

21/10/2012

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Generalised anxiety can be regarded as extreme worry and anxiety; it is severe tension that interferes with our daily life. It si much more than the normal anxiety thst people experience day-to-day basis, generalised anxiety means anticipating tragedy and often worrying extremely about family, money and health. Other minor issues such as chores or appointments can also cause chronic anxiety and for some, just getting through the day can cause worry.
Trouble sleeping is common with this disorder and other physical symptoms such as fatigue, muscle aches, irritability, headaches and sweating are frequent. This can lead to problems concentrating and working effectively, therefore causing the sufferer further distress.
Generalised anxiety is usually diagnosed when the individual spends at least six months worrying excessively about normal everyday problems. The disorder rarely exists alone, usually being accompanied by depression, alcohol or drug abuse or another anxiety disorder. Generalised anxiety can be treated, but the accompanying conditions must also be dealt with too.

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    Author

    Liam Herlihy MIACP,
    Counsellor

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