Herbs and Worry and Stress – and Mindfulness
Specific herbs are known for symptoms of worry, stress, anxiety. These symptoms can give a feeling of jitters in the chest or abdomen; they can tense the shoulders, cause headaches, upset your sleep, cause indigestion and nervousness. The herbs which include passiflora, wood betony, scullcap, motherwort and siberian ginseng, help you to relax, support your energy and immune system, helping you to feel normal again.
Dear Alan, I recently spoke regarding a condition ive been tormented with for about 12 years.you prescribed the worryless along with the abc powder.I just feel as if im starting to get my life back,i havent felt this energetic in years.My symptoms are only a scratch compared to what ive had and im only on the herbs 2 weeks.ive started cycling again the last time i cycled was 9 years ago a hobby ive sadly missed out on all this time.I cant thank you enough as ive tried many different medications treatments all to none effect.Keep up the good work and il speak to you soon when i need more herbs.REGARDS D LEACOCK
Nine Stress-busting Techniques so that you Worry Less
When you’re feeling stressed, anxious or worried, try one of these simple stress-busters.
1. Just breathe
When you get uptight or worried your breathing quickens and becomes shallow. These changes in breathing add to your stress. You can relieve such distress with this easy breathing technique:
1. Sit upright, close your eyes and place one hand on your abdomen and the other on your chest.
2. Breathe in slowly, concentrating on inflating your abdomen first and then your chest.
3. Exhale slowly, quietly saying the word “calm” as you breathe out out.
4. Repeat this 5 or more times.. – see also the technique of mindfulness outlined below.
2. Talk it out
If you’re feeling down, arrange to meet a friend and discuss what’s bothering you. Or call someone just to chat. When you connect and talk it over, you’ll feel better.
3. Get soaked
Take a hot bath (make it a bubble bath if possible) or standing in a hot shower will comfort the body by relaxing tight muscles up when you’re stressed. Put the radio on or a CD on to distract you if you want. The water will wrap in a feeling of safety, soothed, and serene.
4. Chill out your brain!
This technique sounds pretty weird, but it works great. If you have intense distress and you just can’t relax and don’t know where to put yourself, go and fill your bathroom sink up with cold water, ice cold! Take a deep breath, and immerse your face in the water for 30 seconds or so. Strangely, it has an almost immediate relaxing effect.
This calming technique is believed to work because it elicits what’s known as the body’s dive reflex. When you’re in ice-cold water, the body slows its metabolism in order to spare vital organs. A slowed metabolism reduces tension, so when your face is in ice water, your metabolism slows, your tension goes down, and you stop fretting about the things that are bothering you and your negative mind chatter ceases. It sounds weird, but try it!
5. Take a quick thought challenge
To figure out exactly what’s bothering you and consider it in relation to the big picture of your life’s events, answer the following questions aloud to yourself:
1. What’s bothering me?
2. How important will this upset be to me in a year’s time?
3. Do I have any evidence that would suggest my thoughts about the event are incorrect?
4. Is there a more reasonable way of looking at what happened?
6. Exorcise with exercise
The body responds to upset by producing stress hormones. However, you can quickly burn up those hormones by exercising at least 15 to 20 minutes. Try something aerobic such as running, jogging, brisk walking, skipping, cycing. Whatever the weather, going outside gives you the added benefit of putting things in perspective – sunshine, birds singing, butterflies on flowers and fresh air. Look up to the sky, appreciate the distant trees or clouds and sense the flow of nature.
7. Mellow with music
When you feel distressed, try listening to music that you find relaxing, whether classical, jazz, or heavy metal, preferably something you’re not familiar with. Or you may listen to something pleasant and mellow but nonmusical, such as a fountain or the sounds of nature.
8. Pacify with pets
Studies have shown that pets promote better moods and possibly better health. In fact, one study suggests that petting dogs or holding a cat or rabbit, or riding your horse, helps reduce blood pressure and stress. Watching animals play is delightful, and petting them seems to soothe the body. Or watch birds or sing – watching martins and swallows on the wing will make you happy!
9. Distract your distress
When you’re upset, usually the only thing on your mind is your discomfort. And focusing on that discomfort only makes things worse. For quick relief of minor stress, consider distraction. Try these activities:
– Reading a good novel.
– Going to the movies.
– Watching television.
– Surfing the Internet.
– Playing a game.
– Stay in the present – mindfulness (see below)
Past and Future
Remember that most of what upsets you has to do with the past or the future. You may feel guilty and depressed about events from the past, and you may feel anxious about events that have not yet occurred and often never will. To snap yourself out of this trap, focus on what’s actually happening around you right now. Notice your breathing. Feel your feet on the ground. Notice the firmness of your chair. Pay attention to the temperature. Look around you and observe. Don’t judge. Just observe, and breathe.
A long-term benefit to worry busting is to take a health promoting dose of relaxing, mind elevating herbs so that your feel inspired and worry less.
Also please take ABC Daily Nutrional Powder – for complete vitamin and mineral support
A Short Course into Mindfulness
by Alan Hopking.
This is brief but complete intro. to get you started.
I regard mindfulness on a par with happiness, only better.
What is it to be mindful?
Let’s begin at the beginning, well, almost. Let’s start with a definition:
mindfulness is a practice of being aware; of yourself and your surroundings. A practice for a healthy body and mind.
Mindfulness is a technique
You have to learn to be mindful. But luckily, we’re half way there already. We are self-aware animals; we have self-consciousness. We can observe ourselves. Let’s try it. You’re reading this. Observe yourself. Observe your posture. Are you sitting, standing, lying down, walking? How exactly? With crossed legs, slouching in a couch, upright in a straight chair, etc.
So the first way of becoming more aware of yourself is to observe your posture and your movements. You can practice this by walking round the room or up and down the stairs. You will notice that to watch exactly what happens as you walk or step you have slow down. A lot is happening. There’s the bending of the leg, the curl of the foot as it prepares to lift, the bending of the knee, the balance with the other leg, and so on. Intricate stuff. What’s more, there is the rest of the body in some form of motion, and there is the breath, the eyes, the sounds as you move. Try it.
So that is the first phase of mindfulness. Eventually you can be fairly mindful even as you walk to work, or wait at the bus-stop, jog in the park, drive your car. Learn to observe yourself as a body in all its postures.
This is a meditation that is done sitting down. We close our eyes. And observe your breathing, in and out. Just watch it. Don’t try to change it. And when you stray with other thoughts, just come back to watching your breath. That’s it. Simple. Do this for a set time, e.g. 5 minutes. Or you can try a little longer. Put the timer on so you don’t have to think about the time. Just sit there and watch your breath.
Advancing in Mindfulness
Here are the next steps in brief.
You can observe, simply observe without judgement, your body movements and those of someone else, say a friend you’re talking to, a work colleague, your partner. We do this just as we trained our self at first – watching the postures, of yourself and another person. You can observe the interaction. Do this with animals too. Observe them in the same way.
You can observe your emotions and thoughts. How they come, affect you and disappear and another comes and you feel it. Or you can also become aware of a past emotion, how it arose, expressed itself and went away. Observe your present emotion as you do this.
Observe your speech. How it comes, the thoughts that produce it, the emotion it causes, the effect it has on yourself and others, and how it goes away and is replaced with silence, or another thought and speech. Observe with no judgment. Just gently aware.
Observe your hearing, your tastes, hunger, thirst, smells and your smelling, and the sense of touch. How these affect your emotions and thoughts, your actions. Just be aware how they arise and stay, then go.
Be aware of your bodily functions, how they begin to arise in your mind and the link to the body organ, and the drive to fulfil their need. Just be observant. Or if it is in another person, be aware of their need and its arising and their drive. Observe with gentle awareness, mindfulness.
Observe yourself as you are falling asleep, dreaming, waking, without trying to change anything; just be aware of the flow, the entry into a no-state, and the reentry into a conscious state. Just a detached state of awareness, gentle mindfulness.
Mindfulness cannot be bottled, but it can help you losing your bottle.