Now Learn How You Can Stop A Panic Attack With This Simple Tact Gimmick

This post may contain affiliate links, including Amazon.com(and affiliate Sites/Stores.)Any One Can Shop from this blog.Using links to these sites means I may earn a small percentage from  purchases made at no extra cost to you.

Hey Everyone,

Now Learn How You Can Stop 

A  Panic Attack

With This Simple Tact Gimmick

Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock

Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock

People in the military and police officers practice tactical breathing to use under extremely stressful situations. You can use it to manage anxiety and help stop panic attacks.

It comes on suddenly, at random or as the result of days of stress. You feel your heart pounding, your pulse racing, your hands shaking, your head throbbing. You try to think of anything else but your thoughts are caught in a spiral of anxiety and fear. And you just can’t catch your breath. You’re having a panic attack. While they’re not at all pleasant, panic attacks are very common and there are things you can do to stop them, says James Marrugo, PhD, a psychotherapist in Broomfield, Colorado, who specializes in anxiety and panic disorder.

The first step to stopping a panic attack is to recognize what it is, as opposed to thinking you’re having a heart attack or an aneurysm. When you’re in the midst of a panic attack, getting out of it can seem impossible. It’s not. One simple way to regain control is through regulated breathing, Marrugo says.

“When anxiety levels are high, breathing becomes shallow which can cause or worsen a panic attack,” he explains. Teaching your body to quit hyperventilating and to breathe deeply can calm you, he says. To do this, you need to use your diaphragm, the muscle located between your thoracic and abdominal cavities. While there are many styles of diaphragmatic breathing, one type that has proven to be so effective that the U.S. military teaches to its members is called combat or tactical breathing.(Civilians sometimes call it box breathing.)

This makes sense as military personnel are often placed in very high-stress, panic-inducing situations and they need to be able to calm down quickly. Tactical breathing helps them focus, get in control of their emotions and thoughts, and manage stress—all in a matter of seconds.

How tactical breathing works

Tactical breathing is easy to try. Here’s the step-by-step process:

• Breathe in slowly through your nose for a count of four.

• Hold your breath for a count of four.

• Exhale slowly through your mouth for a count of four.

• Hold for a count of four.

• Repeat 3-5 times, visualizing each number as you count.

The cause of your anxiety doesn’t need to be firing guns or dodging bullets for this breathing method to be effective. Anyone suffering from a panic attack or any sort of stress can use tactical breathing to ease anxiety, stop panic, and regain focus quickly, Marrugo says.

Breathing is a proven way to help you focus, 

But pay attention to how often you experience these moments of extreme fear and worry. 

Hope You Enjoyed Reading This.

Bye for Know,

Sameer 

“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!"

There’s more to that

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 ;)

Panic Attack,Mental Health,Self Development,Self Help,Optimize

Like it? Share it…

Know The Scientific Health Benefits Reasons To Start Colouring Again

This post may contain affiliate links, including Amazon.com(and affiliate Sites/Stores.)Any One Can Shop from this blog.Using links to these sites means I may earn a small percentage from  purchases made at no extra cost to you.

Hey Everyone,

Know The Scientific 

Health

Benefits  Reasons  

To Start   

Colouring Again

Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock

Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock

Coloring books are not just for kids, they can relax the mind and provide stress relief for adults, too. Here's how.

Adult coloring books

Think coloring books are for children? Think again. Adult coloring books are a great way for grown-ups to express their inner artist and relieve stress. "Adult coloring books are great for a mindful activity, meaning they help you focus in the moment, mindfully," says Cara Maksimow, a therapist in private practice in Chatham, New Jersey. They're also among Amazon's top 10 best-selling U.S. titles, as more people seek out affordable ways to relax and be creative at home. 

Color may reduce pain and anxiety

A 2018 study, published in the journal The Arts in Psychotherapy, reviewed the experiences of 200 people hospitalized for a medical issue or surgery. The researchers found that participating in art therapy for an average of 50 minutes significantly improved their moods, and lowered levels of pain and anxiety. If you have low-level pain or anxiety, an hour of coloring just might make you feel better and calmer too. But here's one caution: While coloring books are a beneficial self-help activity, its use is not the same as engaging with a credentialed art therapist during professional art therapy services, notes the American Art Therapy Association. 

Coloring calms down the busiest of minds

Thanks to its basic, repetitive motions, coloring engages parts of the cerebral cortex while relaxing the amygdala, the brain's fear center, and the choice of color has a lot to do with it. Cool colors like blue and green can evoke calm, while hot colors like red and orange can be energizing, according to a 2015 study published in the journal Frontiers in Psychology. It's fun to concentrate on the many sensations: What does the crayon feel like between your fingers? How does it smell? How would you describe the exact shade you've chosen? 

Coloring can get rid of the dark circles under your eyes

By swapping your cellphone, tablet, or laptop for a coloring book before bed, you'll avoid exposing yourself to the sleep-sabotaging blue light emitted by electronic devices. In a 2016 study published in JAMA Pediatrics, researchers found that people who used an electronic device at night had greater difficulty falling asleep and got less REM sleep (necessary for rest and for memory consolidation) than those who didn't. After they woke up, device users felt sleepier and their sleepiness lasted for a longer time than non-device users.

Coloring lets you nurture your inner artist

Still have painful memories of elementary-school art class? Undo that psychic damage. Using a coloring book—especially one with intricately crafted designs—is like having a wonderful artist enlist you as a partner by asking you to shade in her or his designs. The current high priestess of coloring, Johanna Basford, declares that the people filling in her books are every bit as creative as she is. 

Coloring may inspire you to invent the next Swiffer or Spanx

Grown-ups have relatively few opportunities for open-ended, unstructured play (Candy Crush doesn't count). But it's precisely those moments when our minds are engaged yet free to roam that unexpected associations and ideas pop up, unleashing inner creative genius. Incorporating play into daily routines helps cancer patients feel distracted in a good way, with less stress and anxiety, according to a 2018 study in the Clinical Journal of Nursing Oncology, which suggests that the benefits of coloring could work for the general population as well.

Coloring can make you a work superstar

According to a 2019 study published in Frontiers of Neural Circuits, having a creative mind and expressing yourself is one of the keys to achieve success and make progress in various aspects of your life, including professional, personal, and social. What better way to start than coloring, says Maksimow. "Adult coloring books, like any art, music, yoga, gardening, are a great option to reduce stress and express yourself." Make it a win-win: Invite your coworkers to do it with you one day at lunch.

Coloring provides sweet relief to a brain taxed by too many choices

Go to perform a seemingly simple task like, say, buying Greek yogurt, and you might find yourself stressed out in a grocery store aisle with a dizzying array of questions: What brand? What fat percentage? What flavor? Whoa—head hurts. This is what psychologists call "decision fatigue," according to a 2019 study published in Health Psychology. Coloring pares down your dilemmas to only two: What page? What color? Ahhhhh. 

Coloring can add meaning to life and make you feel like a kid again

No, coloring is not some kind of black magic, but it can invoke that most magical of everyday feelings: Nostalgia. How to get started? Select a book whose theme—mandalas, animals, even inspirational quotes—means something to you, and then choose your favorite colors. 

Coloring can help you age gracefully

Because coloring is a hands-on hobby, it helps you maintain your manual dexterity, something that diminishes as people age. And who says coloring is a solo endeavor? Many libraries and bookstores are hosting coloring events, and if you can't find one near you, you could host your own. People with strong social bonds report greater happiness and health throughout their lives. 

Hope You Enjoyed Reading This.

Bye for Know,

Sameer 

“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!"

There’s more to that

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 ;)

Colouring ,Mental Health ,  Self Development , Optimize

Like it? Share it…

Know The Benefits Importance Of 20 Minutes Exercisie To Build Immunity

This post may contain affiliate links, including Amazon.com(and affiliate Sites/Stores.)Any One Can Shop from this blog.Using links to these sites means I may earn a small percentage from  purchases made at no extra cost to you.

Hey Everyone,

Know The Benefits Importance

Of 

20 Minutes Of   Exercise 

To Build Immunity 

Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock

Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock

More isn't always better—and that's even true when it comes to your workouts. According to science, squeezing in 20 minutes of vigorous exercise can not only give you cardio benefits but boost your immunity, too.

Building a case for the 20-minute exercise

A 20-minute exercise may sound more like a warm-up than a workout, but a 2017 study published in Brain, Behaviour, and Immunity suggests otherwise. Researchers found that as little as 20 minutes of exercise can have anti-inflammatory effects that boost your immune system. They specifically monitored the effects of one 20-minute session of moderate treadmill exercise, but senior author Suzi Hong, PhD, in the department of psychiatry and the department of family medicine and public health at UC San Diego School of Medicine, says, that fast walking appears to have similar effects.

In the study, 47 participants first gave a blood sample before exercising. Then, they walked on a treadmill for about 20 minutes—with the intensity adjusted for each person’s fitness level—then provided another blood sample immediately after. The blood samples showed that the exercise caused a five per cent decrease in the number of immune cells producing a cytokine, or protein, called tumour necrosis factor—TNF. (More on TNF later.)

Here’s why that’s important

Exercise activates the sympathetic nervous system, a pathway that increases heart rate, blood pressure, and breathing rate. When this happens, the hormones epinephrine and norepinephrine are released into the bloodstream and activate a cellular reaction that suppresses cytokines, including TNF.

TNF has some admirable qualities, like boosting immune responses and killing cancer cells, but it also has pro-inflammatory properties. Though inflammation is a necessary part of our immune systems, too much of it can lead to autoimmune diseases, including rheumatoid arthritis and multiple sclerosis, as well as fibromyalgia.

Why and how exercise can reduce inflammation

Previous research has already demonstrated that exercise can reduce inflammation, but the significance of this study is in the physiological explanations about why and how this happens, says Carmen Terzic, MD, PhD, chair of the physical medicine and rehabilitation department at the Mayo Clinic in Rochester, Minnesota.

Moderate exercise also has an abundance of other health benefits, like controlling hypertension and diabetes, preventing Alzheimer’s, reducing anxiety and stress, and slowing the aging process. Dr. Terzic says that people who engage in moderate exercise regularly can increase their lifespan by up to 10 years. “Exercise is our best medicine for almost every single disease you can think of,” she says.The best part? Light to moderate exercise is as simple as taking the stairs instead of the elevator. Or, it can even be spending a few more minutes walking your dog. That’s right—no gym membership required.

Hope You Enjoyed Reading This.

Bye for Know,

Sameer 

“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!"

There’s more to that

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 ;)

Health , Fitness , 20 Minutes ,Exercise , Immune System , Optimize

Like it? Share it…