Good lifestyle habits are crucial in reducing our stress. Some these habits are good nutrition, healthy sleep habits, relaxed walks, affirmative self talk, breathing exercises, and making sure you physically well.
HELP OTHERS; get involved in serving and caring for others. Find a good church and church family to support and be supported by.
SLEEP: A full 7 hours of sleep; no sugar or devices 1 hour prior to sleeping.
DIET: Good nutritional eating habits (reduced or no sugar or caffeine,) stop eating processed foods, triglycerides, etc. Eat foods with tryptophan (as they naturally relax your body..turkey, chicken, basil, tomatoes, warm milk.) Most of us don't get the recommended 8 servings of vegetables, 4 servings of fruit and 4 servings of protein a day.
VITAMINS AND SUPPLEMENTS: It is important to take a good daily vitamin, and needed supplements ( such as Vitamin D3.) A complete physical should show what minerals and vitamins you may need to supplement.
EXERCISE: Moderate exercise, a 30 minute walk 3-4 times a week.
HYDRATION: Good hydration (6-8 glasses of water each day.)
SELF TALK AND PRAYER: Positive self talk...dispute those negative injunctions. I believe in prayer, I am a pastor. I firmly believe that everything isn't under our control. That God is a loving, caring and protective Father who willingly will help us through are difficulties. Faith is a gift, one you can ask for. Asking Him to take on your burdens and helping them through will ease your stress and burden.
COUNSELING: Talk therapy with a counselor to help find the source of your anxiety and to help relieve it. Relaxation techniques and focus on a single word (calm, peace, etc..) Please contact me if you would like to come in for a session on my technique. I can also help you on Face time or Skype.
BREATHING EXERCISES: Breathing exercises (breathe in through your nose, slowly to the count of 7 and breathe out, deeply, to the count of 7...7 x.) Remind yourself that this is only a feeling and it will pass with in a short period of time, probably within 10 minutes. As you breathe you are telling your body that there is nothing to fear, to relax and be calm. When you focus on one word, ie calm, you are only able to think of that one thing. This will help with those what if and panicky thoughts.
NATURAL AND WARMING DISTRACTIONS: Music, animals, nature, writing, drawing, crafts, and other activities are wonderful and healthy distractors.
HAVE A SAFE SUPPORT PERSON WHO YOU CAN REACH OUT AND TALK WITH: If you are feeling badly, have a safe support person who you can speak with. As you practice these steps, you will find that your attacks should eventually diminish.
HELP SOME IN NEED: Service heals us and focuses our attention on someone else. It brings you together with other loving, caring persons.
GIVE YOURSELF A BREAK: Love yourself! Have your expectations for you based on your goals, not others. Relax, enjoy and grow. Surround yourself with others who are positive, solution oriented and loving. Learn how to be assertive and say no. You do not have to please others. Write down your goals and figure out how to achieve them. Live, love, learn and enjoy this life.
HAVE A FULL PHYSICAL AND CONSULT WITH A PROFESSIONAL: If you continue to experience these episodes, please consider seeing me or another qualified counselor and see your physician for a complete physical.