How Meditation Helps to Reduce Stress

Whenever you have just 10 minutes of free time, you can lower your level of anxiety, reduce stress and enjoy a much more relaxed state of being.

That is all the time that is needed for the Relaxation Response meditation technique to calm you down, and it also improves your cardiovascular health.

Created by Harvard physician and bestselling author Doctor Herbert Benson in the 1970’s in the United States, the Relaxation Response delivers the exact opposite physical reaction to your natural “fight or flight” response.

When your mind perceives some type of stress or threat, you receive an adrenaline rush, your blood pressure, pulse and breathing rate increase rapidly, as does blood flow to your muscles.

How To Do The Relaxation Response Meditation

The Relaxation Response meditation method helps to reduce stress by slowing down your breathing, blood pressure, metabolism and pulse rate.

1. You sit quietly with your eyes closed in a quiet environment for 10 to 20 minutes.
2. Visualize your muscles relaxing, beginning at your feet and moving up through the top of your head.
3. You silently repeat a word or phrase, or have a particular sound repeated, that triggers a relaxing response in your body.

By continually training your mind to deliver this sense of calm and peacefulness when a particular word is repeated, you can easily access this stress-relieving tactic anytime and anywhere.

Develop a phrase or word which has special meaning to you, or one that sounds relaxing, such as “peace” or “restful”.

This works because your brain switches conscious efforts to unconscious habit after several repetitions.

Your mind is an amazing machine, and when it notices a certain behavior accompanied by a particular response happening on a regular basis, it does not spend any time thinking about possibly delivering a different response.

Your mind automatically and unconsciously does what it has been taught to do.

When you are first training yourself to benefit from meditation and the Relaxation Response, understand that this takes time. It takes multiple repetitions before this becomes an automatic behavior.

You should also wait at least 2 hours after eating a meal before trying this process, as your digestive system can interfere with your success.

Do not set an alarm. The harsh sound of an alarm bell could undo all of the stress-relieving, anxiety-cleansing benefits you are enjoying.

It is acceptable to open your eyes and check a clock to see how long you have been meditating. Practice twice a day for 3 to 4 weeks and you will find it easier and easier to drain the stress and anxiousness out of your hectic lifestyle.

The post How Meditation Helps to Reduce Stress appeared first on Fitness Tips for Life.

Related posts:

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3. Meditation as Stress Relief? An interesting study was released a while back from West Virginia University on meditation as stress relief is getting some...

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Agitated Depression Symptoms and Treatment

Depression is one of the most common disorders today. While much has been researched to detect and treat depression, it remains to be commonly misdiagnosed or ignored in several people.

People worldwide suffer from depression and, as a result, have their mental and physical health adversely affected.

A form of depression which is also prevalent today is agitated depression. Agitated depression symptoms include irritability, restlessness and being easily riled up over seemingly trivial matters.

People with agitated depression often have excessive outbursts that tend to be on the aggressive if not the violent side.

This type of depression can lead to an unhealthy lifestyle emotionally, physically and socially. This type of depression can hit people across a large age group as well. However, given the correct diagnoses and treatment, it is a treatable and manageable disorder.

Agitated Depression Symptoms

Agitated depression symptoms can exhibit in the person’s physical mannerisms, thought processes and character. People that suffer from this can find it difficult to accept their own disorder.

While they may show agitated depression symptoms they may chalk it up to their being simply misunderstood.

Agitated Depression Symptoms

Though professional diagnosis is still the best way to conclude if a person suffers from agitated depression, you can make an initial diagnosis from the following symptoms.

• Constant wringing of hands or tugging and pulling of skin
• Can’t sit still or stay in one place for a long time
• Has frequent excessive outburst, episodes may be violent or extremely aggressive
• Intense thoughts and feelings, bordering or going to extremes
• Speech pattern is fast paced and with high pressure

Effects of Agitated Depression

People that show agitated depression symptoms can sometimes ring this up to being tired or in a bad mood. But if they continue to show these signs of the disorder then it can mean that they do suffer from depression.

While it is normal for people to get angry, consistent agitation and aggressiveness can have adverse health implications.

Health Implications of Agitated Depression Symptoms

• Those that suffer from heart problems can have greater risk of heart disease
• High risk of suicide or aggressive attacks on others

Effects on Social Interaction of Agitated Depression

• Can become difficult to have a relationship with
• Dysfunction at work

Diagnosis and Treatment for Agitated Depression

It is important to seek medical care for people that demonstrate agitated depression symptoms. A psychiatric evaluation can correctly diagnose the disorder as well as evaluate any other medical disorders or illnesses that are associated with depression.

The different factors of medical and personal history should be taken into account to properly diagnose depression.

Once it is established that a person has agitated depression, different therapy courses can be prescribed. Antidepressants and other medication can help in stabilizing the mood of a person.

Psychotherapy sessions where the patient can learn to manage and deal with their emotions is also helpful.

Depression is a very real and dangerous disorder if left untreated. But with proper diagnosis and treatment Agitated Depression symptoms can be overcome.

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10 Most Common Personality Disorders

Personality disorders are often misunderstood by anyone without a medical degree. Because they are very complicated and hard to diagnose, misinformation exists about what personality disorders truly are and how they can be differentiated from one another.

Three cluster classifications exist for personality disorders (A, B, C) and a semi-concrete category of disorders that can’t be placed into the other classifications. While there are more than 10 confirmed personality disorders, the most common 10 exist within these cluster classifications.

Paranoid Personality Disorder

Paranoid personality disorder (PPD) is part of the Cluster A grouping of personality disorders, characterized by general paranoia. This specific disorder focuses heavily on this trait and is usually diagnosed based on the long-standing suspicions and hypersensitivity of patients.

Those with PPD are often searching for and drawing conclusions based on their environment in order to make their delusions and paranoia seem more real and validated. This disorder is characterized by suspicion, emotional constriction, and hostility towards others.

Schizoid Personality Disorder

The second Cluster A disorder is schizoid personality disorder (SPD), marked by a disinterest in social relationships. Those with SPD are often very solitary and isolated individuals who have an overwhelming sense of apathy towards everyone and everything around them.

Persons with SPD may have a bigger interest in living in a created fantasy world as a means of escape and emotional connection, though this is usually an internal thought and not something projected onto the real world.

Schizotypal Personality Disorder

Schizotypal personality disorder (STPD) is the final Cluster A disorder and has a lot in common with SPD but has marked differences. While those with SPD are purposefully isolating, STPD individuals need isolation too but are capable of interacting with others.

This activity is marked by anxiety, odd behavior, and social misinterpretations. Another difference is a noticeable set of eccentricities noticeable in how the speak and dress. STPD individuals often talk to themselves instead of others.

Antisocial Personality Disorder

Antisocial personality disorder (ASPD) is where the Cluster B classifications begin, and these disorders are classified because of their emotional and erratic behavior characteristics.

ASPD may seem like an isolating disorder to some who latch onto the “antisocial” portion, but the term is more indicative of refusing to conform to standard social graces. This disorder is marked by having a disregard for the interest and rights of others and can be projected in both a moral and ethical sense.

Borderline Personality Disorder

This disorder has a variety of names but is most commonly referred to as borderline personality disorder (BPD). This disorder is mostly characterized by severe instability in most personality facets, but especially in relationships and self-perception.

It’s common that those with BPD have a deep fear that they will be abandoned and this can heavily reflect in their actions. BPD symptoms also include self-harm and wildly fluctuating opinions and attitudes towards others.

Histrionic Personality Disorder

The third Cluster B personality disorder is histrionic personality disorder (HPD). Those with this disorder will have a pervasive need for the approval and recognition of others.

The actions used to get this approval can be very eccentric and flirtations; a common symptom of HPD being sexual and seductive behavior as a means of getting attention. A craving for recognition and stimulation results in load and flamboyant demeanors. HPD individuals are often seen by others as egoists and narcissists.

Narcissistic Personality Disorder

HPD is characterized by a person receiving the approval of others, but in contrast narcissistic personality disorder (NPD) individuals look for that approval in themselves to the point where it’s destructive.

With symptoms of vanity, preoccupation with their self-image and power, those with NPD take egotistical eccentricity to a more destructive level as their need for prestige will come before their well-being and their relationships with others.

Avoidant Personality Disorder

The Cluster C personality disorders have problems with anxiety and fear, more so than paranoia. Avoidant personality disorder (AvPD) is characterized by a person having extreme feelings of inhibition and inadequacy in social situations.

These people often feel crippling inferiority and try often to remove themselves from situations of criticism, whether actual or perceived. AvPD individuals have extremely low self-esteem and will often assume others find them to be unappealing and that they will eventually be rejected by those around them.

Dependent Personality Disorder

Dependent personality disorder (DPD) individuals feel a compulsive need to depend on the people around them. They feel as if they only way they can be satisfied is by others meeting their every physical and emotional need, severely limiting their ability to achieve independence as an adult.

This disorder is surrounded by controversy and discourse because of gender roles and other cultural factors that may be what separate a dependent personality from someone with the actual disorder.

Anankastic Personality Disorder

The difference between obsessive-compulsive disorder and obsessive-compulsive personality disorder (OCPD) is that the former results in anxiety instead of a personality facet, though the two have been thought to be linked together.

OCPD follows the same series of symptoms, such as a need for orderliness, perfection, and control of the things around them. Those with this disorder are often completely inflexible when it comes to things changing, moving, or not getting their way.

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How To Treat Depression

Depression is a very debilitating condition. While treatments are many and readily available, the stigma of depression makes it difficult for some to get the help that they need.

Learning how to treat depression is actually a simple question to answer. It starts by accepting that you have depression and realizing that you need professional help to manage and treat it.

Psychiatric Help for Depression

Psychiatric care is one of the ways to treat depression for those that suffer from it. It is a classical way of managing depression especially for those that have traumatic events as a root cause of depression.

Talking with a psychiatrist makes it possible to recognize the events that cause depression and look for ways to deal with them. By expressing your feelings, you will be able to voice out the things that are causing you to be sad, angry or stressed.

How To Treat Depression

In turn, these professionals can help you manage depression by coming to terms with your own problems.

They empower you to act towards solving your problems and showing you how you can deal with and take control of your lives. Doing so leads to healthier relationships with others and with yourself.

Medication for Depression

Along with therapy, medication is also a way to treat depression. There are several prescription antidepressants which one can take to stabilize moods.

Relaxants and other medication can also help in dealing with chemical imbalances which can be the cause of depression.

While it was initially perceived with apprehension, medication for treating depression has been credited with helping many people manage and overcome this disorder. It is important to note that any medication should be done under the supervision of a professional doctor.

Self-medication can often do more harm in cases like these.

Alternative Medicine and Lifestyle Changes

Herbal medicine and holistic approaches such as yoga, acupuncture, and spa or massage sessions can also cure depression in a natural way.

These treatment methods done in conjunction with medical prescriptions can improve the well-being of a person that suffers from depression.

A lifestyle change to incorporate healthier activities is also important in how to treat depression.

By exercising regularly and eating healthy food, you can lower the risk of getting depression as well as make it easier for the body to overcome it.

There are many methods of treating depression which gives hope to those that suffer from it. Depression is no longer a feared disorder, it just needs to be diagnosed and treated the right way.

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How to Cope With Depression

Are you wondering how to cope with depression? You aren’t the only one. According to studies millions of Americans suffer from major depression with millions more suffering occasional depression

Depression affects several of our everyday activities including our work, studies and relationships with others. People with depression do not just get better overnight, especially those that suffer from major bouts of depression.

It is equally important to know how to cope with depression as it is to get treated for it. If you are ready to start coping with your depression, here are a few tips.

How to Cope With Depression

Have a Support Group – It is very helpful to have friends or family you can reach out to at any given time to talk about your feelings. Having an outlet in this form makes it easier as you feel the love and support from others.

Your support group can help you in how to cope with depression.

How to Cope With Depression

Stick to the Plan – Stick to the therapy sessions and medication your doctor has prescribed for you.

While it may not seem to work at first, continuing with the prescribed treatment will eventually reap its benefits.

In the meantime, resolving to go through with therapy can help you get strength on coping with depression.

Have an Outlet – Having a way to express frustration, sadness or extreme emotions is a way of how to cope with depression.

Go into art or pick up a hobby. Occupying your time with these activities can take your mind off your depression.

Make time for these hobbies so you can withdraw yourself from stressful situations regularly.

Start Changing your Lifestyle – Change your dietary habits. Eating a balanced meal can help you cope with depression.

Natural food such as fruits and vegetables contain nutrients that our body needs for its chemical balance. This in turn helps our body cope better with stress.

Having a regular exercise routine is also a good way to fight stress.

Physical activity releases hormones and other substances that naturally make our body feel good. It also boosts immunity making us less prone to illnesses.

How to Cope With Depression Using Therapy

Coping with depression means preparing your mind and body to overcome depression.

While you are on your therapy it is important to make sure that you are able to withstand the different sources of stress which can intensify depression.

Reach out and ask help from your physician and your friends and family. They’ll be able to guide you on how to cope with depression and help you on your way to recovery.

The post How to Cope With Depression appeared first on Fitness Tips for Life.

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How Meditation Helps to Reduce Stress

Whenever you have just 10 minutes of free time, you can lower your level of anxiety, reduce stress and enjoy a much more relaxed state of being.

That is all the time that is needed for the Relaxation Response meditation technique to calm you down, and it also improves your cardiovascular health.

Created by Harvard physician and bestselling author Doctor Herbert Benson in the 1970’s in the United States, the Relaxation Response delivers the exact opposite physical reaction to your natural “fight or flight” response.

When your mind perceives some type of stress or threat, you receive an adrenaline rush, your blood pressure, pulse and breathing rate increase rapidly, as does blood flow to your muscles.

How To Do The Relaxation Response Meditation

The Relaxation Response meditation method helps to reduce stress by slowing down your breathing, blood pressure, metabolism and pulse rate.

1. You sit quietly with your eyes closed in a quiet environment for 10 to 20 minutes.
2. Visualize your muscles relaxing, beginning at your feet and moving up through the top of your head.
3. You silently repeat a word or phrase, or have a particular sound repeated, that triggers a relaxing response in your body.

By continually training your mind to deliver this sense of calm and peacefulness when a particular word is repeated, you can easily access this stress-relieving tactic anytime and anywhere.

Develop a phrase or word which has special meaning to you, or one that sounds relaxing, such as “peace” or “restful”.

This works because your brain switches conscious efforts to unconscious habit after several repetitions.

Your mind is an amazing machine, and when it notices a certain behavior accompanied by a particular response happening on a regular basis, it does not spend any time thinking about possibly delivering a different response.

Your mind automatically and unconsciously does what it has been taught to do.

When you are first training yourself to benefit from meditation and the Relaxation Response, understand that this takes time. It takes multiple repetitions before this becomes an automatic behavior.

You should also wait at least 2 hours after eating a meal before trying this process, as your digestive system can interfere with your success.

Do not set an alarm. The harsh sound of an alarm bell could undo all of the stress-relieving, anxiety-cleansing benefits you are enjoying.

It is acceptable to open your eyes and check a clock to see how long you have been meditating. Practice twice a day for 3 to 4 weeks and you will find it easier and easier to drain the stress and anxiousness out of your hectic lifestyle.

The post How Meditation Helps to Reduce Stress appeared first on Fitness Tips for Life.

Related posts:

1. 10 Ways to Lower Stress Not all stress is created equal. You can feel stress from work, home, family, friends, and yourself, but you can...
2. Meditation for fitness Meditation for fitness? How will this make you feel more fit? Why do I want to bring up what my...
3. Meditation as Stress Relief? An interesting study was released a while back from West Virginia University on meditation as stress relief is getting some...

http://ift.tt/1UdUyVv