Fear - Healthy Ways To Face Fear

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Healthy Ways To Face Fear

Fear is a very crippling feeling, which you might have to go through at various situations of life. You might be scared of heights, darkness, and public speaking, even scared of being lonely. Fear is very difficult to overcome as it can debilitate you and render you useless. Even if you cannot be superhuman, you can at least aim to be someone who can confront his/her fear and render the fear useless. 

                      How To Face It?

Here are a few tips on how you can confront your fear

1.Should You Face Your Fear?

You don’t need to conquer every fear you experience. A fear of tsunamis isn’t a big deal if you live 1000 miles away from the ocean. But it may be a problem if you live on the coast and you panic every time you hear about earthquakes, storms, or high tides because you think you might be in danger.

Have an internal conversation with yourself about what your fears are stopping you from doing, and consider if it’s a problem that you need to confront. Are your fears causing you to lead a less fulfilling life than the one you hoped for?

Consider the pros and cons of not facing your fear. Write those down. Then, identify the pros and cons of tackling your fears head-on. Write down what you might achieve or how your life might be different.

Reading over those lists can help you make a clearer decision about what to do next. If you decide to proceed, the best way to conquer a fear is to face your fears head-on. But, it’s important to do so in a healthy manner that helps you move past the fear rather than in a way that traumatizes you.

2. Identify the fear

This is a very important step as you need to figure out why you are scared or afraid. There has to be a specific reason behind every single fear that you have. Try to identify that reason. Delve deep into your memory and try figuring out what exactly evoked the fear. Once you know the reason, you will be able to understand the base of your fear, and you will find it easier to overcome.

2. Evaluate Risk Level

Sometimes, a fear comes from simply not knowing very much about the thing you’re afraid of. For example, you might be afraid of airplanes because it seems like you have heard about a lot of in-air incidents that lead to injury or death.

However, if you look into the statistics, you might learn that the probability of death on a U.S. commercial jet airline is 1 in 7 million (in comparison to 1 in 600 from smoking).

You can also learn more about what causes those bumps and jolts during turbulence on an aircraft—it’s simply the movement of air having an effect on the aircraft and, if you’re buckled in properly, poses very little threat to you.

Of course, less tangible fears, such as being afraid of public speaking, don’t necessarily have statistics to help you learn more about the risks you face. But you can read about people’s successful public speaking ventures, or learn more about the successful public speaking strategies, to help you feel more confident.

Keep in mind that just because something feels scary, doesn’t mean it’s actually risky. Educate yourself about the facts and the risks you actually face by doing the things that scare you.

3. Create an Action Plan

The key to facing your fears is to take one small step at a time. Going too fast or doing something too scary before you are ready can backfire.

But it’s also important to keep moving forward. A moderate amount of anxiety is good. Don’t wait to take a step forward until your anxiety disappears.

The best way to create an action plan is to create a fear hierarchy made up of small steps. Here’s an example of how someone might face the fear of public speaking one step at a time using exposure therapy:

1. Stand in front of a mirror and give a two-minute talk
2. Record yourself giving a talk and watch it back
3. Practice the talk in front of a spouse
4. Practice the talk in front of a spouse and family member 
5. Practice the talk in front of a spouse, family member, and one friend
6. Practice the talk in front of a spouse, family member, and two friends.
7. Give the talk in a meeting at work

If you can’t actually do the thing that scares you to practice, you might use imagined exposure. For example, it’s difficult to practice flying on an airplane one step at a time.

But, you might be able to induce a little anxiety by imaging yourself getting on a plane. Think about how it would feel to take your seat and think about how you would handle feeling the plane take off.

You also might watch videos about airplanes or you might park your car near an airport in an area where you can watch flights land and take off. Learning more about planes and being near them may help ease your fear over time. 

In some cases, virtual reality treatment may be an option to provide exposure therapy. The treatment has shown promise in treating PTSD.

4. Breathe

Breathing slowly and deeply actually helps. It calms your nerves and relaxes you. Short and shallow breaths can trigger panic and fear. If you breathe out longer than the time you take to breathe in, your body relaxes immediately. Try it; it actually works the best. Whenever you feel that you are panicking or that you are feeling afraid, take deep breaths. Concentrate on your breathing. Count till 7 when you breathe in and till 11 when you breathe out. You will be surprised to find out how quickly you have calmed down.

5. Get ready to be peaceful

If you start feeling anxious, nervous or afraid, breathe in and out. Then think of how you will get positive outcomes from the particular act you are being anxious about. If you have to go into a dark room to get something and you are afraid of darkness, just think how you will be able to get what you desire if only you step into the darkness for a fraction of second. This will help build your confidence and will slowly get you accustomed to moving on with your fear.

6.Control what you imagine

If you are afraid of something, whether tangible or not, your imaginations about it will run wild. You might start imagining stuff which are not even real or which might just ingrain your mind and establish the fear on solid ground. Hence it is high time you need to control your imagination. Imagination is a very unique gift if you want to create something beautiful, which will help encourage you. But if you start imagining how a spider will just grow in size and number and will fly towards you, then you have to put a lid on it.

Being afraid is common. Even the bravest people are afraid. Don't be embarrassed about that. Just face it and try to let go of it.

7.Seek Professional Help

If you have a specific phobia, you may not be able to conquer your fears on your own. If your fears are debilitating, or you aren’t having much success facing them on your own, seek professional help.

A cognitive behavioral therapist can help desensitize you to your fears one small step at a time.

Most professionals are comfortable treating a variety of phobias ranging from the fear of spiders to the fear of blood.

If you have a trauma history that affects your fears, you should also consider getting professional help. Post-traumatic stress disorder can play a role in ongoing fears.

Treatment may involve talking about the thing that scares you, practicing relaxation strategies, and managing your anxiety as you face your fears head-on. A therapist, however, will help you go at a pace that is comfortable and healthy for you.

Hope you enjoyed reading this;)

“What Do You Think About The Tips To Face Fear?Please Share your thoughts in the comments below as I learn just as much from you as you do from me!”

Bye for Know,

Sameer

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How To Relax and Calm The Mind While Travelling For Work

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Hey Everyone!,

How To Relax and Calm The Mind While 

Travelling

A good friend of mine was an emergency response expert, dealing in oil disasters. For years he would have to leave home at a moment’s notice and fly to some of the world’s toughest environments.

It’s intense, working in life-threatening situations with constant anxiety and tension. If you’re going to survive, you have to manage the stress. Otherwise, you’ll burn out—which hurts you and the cause you’re dedicated to.

Recently, we compared notes on how the two of us, myself a public speaker and him an emergency first response expert, manage stress when we’re traveling. In one year I may take up to 50 flights to speak at international events, which takes its toll. We realized there were some similarities in how we prepare to show up as the best versions of ourselves no matter where we are going. The biggest unifying factor was rest—good, quality, uninterrupted rest.

But that doesn’t always mean sleeping.

Sometimes It Means A Big Travel Mug.

One of the most frustrating things about traveling is the cups never seem to be big enough.

When you want a large, warm, soothing cup of tea, the best you can get in a hotel room is a little paper vessel worth half a mouthful. So I always pack a large travel mug and ask the hotel for a kettle. This works perfectly for brewing my favorite tea after a long day of air conditioning on planes and in conference buildings.

And of course, like any proper Brit, I bring my own tea.

My favorite is a turmeric and ginger tea from Rishi. Anytime I’m particularly worn out, a cup of this warm magic helps restore my energy. It’s the perfect way to ease into a good night’s rest or wake my body up in the morning. It also reduces the inflammation of my voice after a long day of talking.

And having that key element of calm in my hotel room is a must.

Because most people don’t rest well in hotel rooms.

You’re in a strange environment, you have a major meeting in the morning, you’re wired from travel adrenaline—so you’re quite likely to toss and turn all night.

This means you’ll also worry about oversleeping once you finally drift off.

To counteract this anxiety, one of the early things my emergency first response expert friend and I do is plug in our phones. This way no matter what happens we have an alarm to rely on and a touchstone to remind us where we are.

The challenge? Many hotel rooms only have one plug socket and it’s across the other side of the room! We both take a long phone charger cable—at least 10 feet long—so if we wake up disoriented, we aren’t disrupting our sleep by shuffling around the room trying to check our phones. We can just roll over, check our phones, and return to sleep.

It’s a simple touch, but it makes for an improved night’s rest.

And of course, we can’t forget conscious relaxation.

My friend says no matter how stressful the day was, no matter how many disasters he dealt with at a time, he always allows himself 30 minutes of laughter.

This block is completely uninterrupted by any responsibility and is meant solely for pleasure. He’ll stream Netflix or download comedy specials on his laptop to watch in increments. It’s how he switches his mind off to reset and recharge for the next day. And he’s on to something—laughter activates and then soothes your stress response, so it helps to release extra tension from having fired it up earlier.

I also block out uninterrupted stress-release time—although I prefer meditation over comedy specials.

I like to use meditation apps—Headspace in the morning or Insight Timer in the evening. Either way, I follow about 10 to 15 minutes of guided meditation. It eases my mind and puts me in a balanced state so I can accomplish everything on my list the next day.

What works for you? I’d love to hear your best tips for performing at your best when traveling for work. Is there something important you always take, or a routine you aim to stick to? Whatever it is I hope it helps you to be your best self when you need to be.Please Share your thoughts in the comments below as I learn just as much from you as you do from me!”

Hope you enjoyed reading this;)

Bye for Know,

Sameer

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How Vital Lessons Of Life Can Be Learned from Lord Shiva's Body

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Hey Everyone!,

Lessons To Be  Learned From Lord 

Shiva's body

In Hinduism, Lord Shiva symbolizes wisdom, power, balance, consciousness, the manifestation of the universe. He’s neither born nor will he ever perish; he’s master of the art, an epitome of passion and symbolizes the balanced approach of life.

It is believed that Lord Shiva’s body is the school for mankind in itself, whoever unravels the meaning of his being is sorted for life. Here’s how his entire body symbolizes true meaning of life…

1. Symbolism: His Matted Hair

Unison of mind, body and spirit Whether you want to focus better at work, study harder, concentrate better or just feel healthy, a unison between your mind, body and spirit is key to achieving anything. One of the greatest benefits of a peaceful mind is that it helps release happy and calming hormones that keep things like damage due to oxidative stress, acidity, stomach aches, migraines, headaches and many other diseases - at bay. As an added bonus, it also improves your immunity. So, stay calm and simply smile away your sorrows.

2. Symbolism: Third Eye

Seeing with the mind’s eye Ever looked at a task and thought about how impossible or unattainable it is? Well, that is where this principle comes in. Looking at a problem beyond what it immediately presents to you is the key to a happy and successful life.

3. Symbolism: Trishul

Symbolism: #Control of mind, intellect and ego If you are one of those people who has done something because you were challenged to do it, or because you simply did not want to be the ‘loser’ in the group, you need to listen to this advice. Your ego can actually do you in. Once it is controlled, your mind has the ability to work better, allowing your intellect to function better. A person free from ego has a controlled mind and your mind has a direct connection to how you feel.

4. Symbolism: Meditative Pose

Symbolism: #Calmness Also known as mindful living, a principle where one actually uses the meditative state of mind to live better, has a lot of benefits. Being calm during your everyday battles can not only help you sort issues out with better clarity but also helps you stay healthier.

5.Symbolism: Ash Smeared On Body

Symbolism: #Everything is temporary Most people nowadays obsess about their looks, the amount of money they make, or the kind of things they own. While we are definitely not saying that you should ignore your body or your health, but it definitely should not become a harmful obsession. So hit the gym, eat right, get the body you want, but don’t obsess about it. There is a fine line between being committed and obsessed. Learn to recognize it.

6. Symbolism: Blue Throat

Symbolism: Suppression of anger Ever felt pure rage just bubbling through your veins? Well, that anger is better channeled and let out in a constructive manner. While bottling up emotions, especially anger, is definitely not good for you, the next time you feel angry, go work out, go for a run or simply take up a form of martial arts. Not only will this keep you healthy, it will also make you very happy.

7. Symbolism: Damru

Symbolism: Ridding your body of all desire Going on a diet, following an exercise regime or simply giving your midnight craving a miss, needs a lot of will-power and this is where Lord Shiva’s dhamru comes into play. The musical instrument indicates the removal of all desire and evil from the body, making your body clean and disease-free.

8. Symbolism: Ganga

Symbolism: The End of Ignorance Ever started something without fully knowing what it actually entails - be it a fitness regime, diet or some form of treatment? Well, you are not alone. We all tend to jump into the unknown with the faith that the person suggesting it to us, knows best. But this can actually be quite damaging to your body. So, the next time you decide about getting a procedure done, plan to go on the next fad diet or are simply about to start some new form of health regimen, do your research first.

9. Symbolism: Kamandalam

Symbolism: Removal of all evil from the body The basis of a good existence is to get rid of the bad and retain the good. The kamandalam signifies just that. Getting rid of bad thoughts, negativity and waste from both your mind and body can do you a great deal of good. Not only will it help clear your mind and help it function better, it will also help your body keep diseases at bay.

10. Symbolism: Serpent Around The Neck

Symbolism: Controlling one’s ego Your ego is probably your worst enemy. Not only does it give rise to anger, it also leads to irritation, ill health and frustration. So let go of your ego and watch yourself be free both mentally and physically.

I bow to the feet of Lord Shiva, Whose body is pure, immaculate, consciousness. I bow to the cosmic power Shiva-Shakti, Manifestation of the cosmic consciousness.

Om Namah Shivay!!

Hope you enjoyed reading this;)

“Do you agree? Please Share your thoughts in the comments below as I learn just as much from you as you do from me".

Bye for Know,

Sameer

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How Japanese Live A Really Long Life!

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How Japanese Live A Really Long Life

Japan had the biggest mortality turn around post the world War 2 era. But, it has consistently topped the global charts in terms of living a longer and healthy life as compared to people of other countries. Although there is no one reason for this, scientists believe that there is a host of factors which has helped Japan to achieve this feat.

Vegetable Intake

The Japanese, unlike the countries in the West, consume a lot of fresh vegetables, seaweed means, fermented soy, rice, and fish. It ensures adequate phytochemicals, vitamins and minerals. The eating habit surely adds the extra mileage as far as mortality is concerned.

Different Style Of Cooking

Typically, the preparation of Japanese cuisine involves a lot of steaming, fermenting, slow-cooking, pan-grilling and stir-frying. Apart from this, the Japanese prepare small dishes and have the habit of drinking a bowl of soup before every meal. When a small amount of all vegetables along with rice and fish is consumed daily, the body gets enough fibre.

The Tea Culture

The tea drinking culture of Japan goes a long way in fighting diseases owing to its anti-bacterial properties. While coffee doesn’t harm our body, tea varieties such as matcha are far more useful for the body.

Fresh Food

Japan is one of the few countries where people consume serious fresh food. Japanese are one of the fortunate ones who eat their food hours after production. The vast amount of arable land and not so big population helps the demand and supply to be in the balance. The fresh food helps the body to produce more energy and be active throughout the day.

Smaller Plates

Portion control and etiquette are a big part of the Japanese culture. They eat from small pots, use chopsticks, garnish their food lightly, serve food in small dishes etc. Japanese never eat until they are too full to walk. Typically, Japanese eat till they are 8 percent full. This helps in easy digestion and more agility.

More Body Activity

Japanese love to commute in public transport. They get up, go to their nearest station, wait for the train, stand in the train and walk to their workplace from the station. Although there are an ample number of cars in the country using it is considered to be a luxury. Japanese also get a wake-up call for exercise every morning. This results in an increased level of energy, more focus at the workplace and better athleticism.

Healthcare

Japanese have got a full proof healthcare from the year 1960. They visit their doctors more than a dozen times a year. This is 4 times as compared to their US counterpart. What’s fascinating is the fact that it costs the Japanese Government only 8 percent of the GDP. It goes without saying that Japanese get to know about any probable diseases that they might have well before any damage could happen

Hope you enjoyed reading this;)

“What Do You Think?Do you agree or Disagree or Have any other ideas?Please Share your thoughts in the comments below as I learn just as much from you as you do from me!”

Bye for Know,

Sameer

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How To Get Benefits Of Drinking Warm Water Instead of Cold Water

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Feeling Hot! Here's Why You Must Not 

Drink Cold Water!

It is summer, and that nice, tall drink of iced water is so tempting. But wait! Yes, cold water is refreshing, but have you ever wondered what it does to your body? You may already know that when you wash your face with hot/warm water, it opens up your pores and loosens your skin. On the other hand, washing your face with cold water closes the pores and tightens the skin. Now imagine this tightness in your digestive tract. Feels unpleasant, doesn’t it?

Here are more reasons as to why you should avoid drinking cold water:

• When you drink cold water, or any other chilled beverage, it hinders your hydration, restricts your digestion and shrinks your blood vessels.

• .Drinking cold water changes your body’s internal temperature. Your body now uses the energy stored to regulate your temperature instead of digesting food and absorbing nutrients to produce energy.

• Excessive mucus is created when you drink cold water after a meal. This leads to a decline in the function of your immune system, which makes you prone to catch illness and colds.

• If you drink cold water with a meal or after it, fats in your food become solidified due to the low water temperature. The body now struggles to digest the nonessential fats from your body.

Some people claim that drinking  cold water can burn calories  better by making your digestive  system work harder.However, this  is not the correct way to burn calories! You don’t need to make your digestive system work harder. There are many other ways to burn calories. So, ditch that glass of cold water. Health experts vehemently agree that warm, or room temperature, water is best for the body.

Some benefits of warm water include:

• Increased and faster hydration.

• Digestion is improved due to    stimulation of natural digestive enzymes.

• Food is broken down with more  ease.

• Better bowel movement,especially  if you put lemon juice in warm water.

• Blood is purified and your body is naturally detoxified via    your lymphatic system, kidney  and skin

 So the next time you sit down   for a meal, grab that glass of   room  temperature water instead.

Hope you enjoyed reading this;)

“What Do You Think?Do you agree or Disagree or Have any other ideas?Please Share your thoughts in the comments below as I learn just as much from you as you do from me!”

Bye for Know,

Sameer

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If you’re looking for more,Please subscribe to my blog by clicking on Subscribe in a reader the icon or Subscribe via Email by submitting your email id on the side bar ;)

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