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[H1001]How To Deal With Anxiety And Stress

by Tenzin Palmo, Ten

After all, in privileged developed countries that have high standards of living, you would think that anxiety and depression rates would be low.

Not so! In fact, the opposite is true with many health professionals stating that anxiety and depression are part of the malaise affecting modernized societies across the world.

The problem of depression and anxiety is part and parcel of the failure of modern day materialism and consumerism. Despite having all the things we want and need, people everywhere are still failing to find happiness in their day-to-day lives.

And it isn't surprising really when you consider the costs of our material wealth. Too often these days people are spending more and more of their time working, and losing precious time with their families and friends.

Our urbane existences are hectic, fast-paced and individualized with little opportunity for meaningful social interaction. It's no wonder so many people feel anxious or develop depression. Thankfully, many people who suffer from these conditions are finding meditation a very effective way of treating the signs and symptoms.

1) Do you suffer from an anxiety condition?

But firstly, what are the signs of anxiety conditions? The symptoms of anxiety illnesses are varied and diverse that includes any one (or a combination) of the following problems:
- Breathing problems, or shortness of breath
- Hot flushes or cold sweats
- Numbness or tingling sensations.
- Heart arrhythmia, palpitations or chest pains
- Dizziness or lightheadedness.
- Morbid thoughts, or terror or sudden fear that something terrible will happen.
- A sensation of loss of control
- Agoraphobia
- Inability to socialize
- Avoidance of crowds or open spaces
- General tension and anxiety and an inability to relax most of the time.

2) Do you suffer from depression?

The symptoms that accompany depression include:
- Feelings of sadness, tension, confusion or irritability
- A diminished interest or pleasure in usual activities or hobbies
- Loss of energy, feeling tired despite lack of activity
- Unusually lowered or increased appetite, with corresponding weight gain or loss
- Over sleeping or insomnia or lack of sleep
- Listlessness, restlessness or feeling slowed down
- Decreased ability to concentrate or make decisions
- Feelings of worthlessness, hopelessness, or guilt
- Suicidal ideation

3) How meditation can help both anxiety and depression

Obviously if you experience anxiety or depression-related symptoms in an ongoing way, or in a manner that interferes with normal life, then the very first step is to see a doctor.

There is no doubt that medical attention and treatment is crucial to coping with anxiety or depression. That said, you can use meditation to help alleviate the symptoms and perhaps even cure yourself of both these life-affecting problems.

Unfortunately many people think you have to be part of a particular religion or spiritual tradition to meditate. Indeed meditation is too often associated with unconventional or offbeat eastern or new-age spiritual practices.

This is a common misconception that overlooks the enormous mental benefits that mediation brings to peoples lives every day. You certainly don't have to be a Buddhist or new-age hippie to get the benefits of meditation. In fact, for people suffering from either anxiety or depression, the great weight of medical research suggests that the relaxation techniques taught through meditation are invaluable for coping with the symptoms of both conditions.

4) How do I incorporate meditation into my day?

If you have decided to explore how meditation techniques can help your anxiety or depression, here are a few tips on including meditation into your day.

Start by telling your family that you are going to start practicing meditation every day, at a particular time during which you do not want to be disturbed.

Find a quiet space in your house, preferably a room that can be closed off, giving you maximum privacy and seclusion.

If you wish, you can play soft, relaxing music. Get comfortable either in a cross-legged position or by lying on the floor with your head supported by a pillow or bolster.

Close your eyes and systematically work through every muscle in your body, relaxing each one in turn. Start with your toes, then work up you legs, and so on, relaxing every single muscle so you feel loose, tranquil and as if you are melting into the floor. Even relax your jaw and eyelids!

Once you feel completely relaxed, focus on slow, deliberate breathing. With every in-breath think of a word (for example, "deep") and say to yourself inwardly. In the same way, recite a word inwardly when you exhale (such as "gentle"). Recite these two words as you inhale and exhale ("deep" then "gentle"; "deep" then "gentle" and so on) for approximately 20 minutes.

Control your mind by not letting it slip into analysis, planning or reflection. Simply focus on your breathing, and tune out all other thoughts. This is all it takes to meditate.

If you suffer from anxiety or depression, you can help manage your problem by simply incorporating the deep relaxation techniques of meditation.

Stress is one of the biggest threats to mental and physical health and knowing how to deal with stress is an important skill to have. The following 5 stress relief techniques will help you deal with stress quickly and effectively.

Solitude is another effect stress, depression and anxiety can have on sufferers. Of course, there are times when you just want to shut out the world and enjoy the peace and quiet and your own company. But if you seek solitude too much, you can just dwell upon your problems and this will make you feel even worse. Avoid this by occupying your mind. Read a book, write in your journal, computer games or try solving jigsaw puzzles, logic problems, or crosswords. All of these will help you use solitude in a way that doesn't fuel stress, depression or anxiety by reducing the amount of time you spend dwelling on problems.

It's been said many times: What you focus on becomes your reality. It's true and in life, little things can make a big difference. If you continually focus on problems, on little things that annoy you, on the irritating habits your loved ones have and on all of the inconveniences we all experience in daily living, your going to be unhappy. Instead, focus on the little things that make life worthwhile but that many of us take for granted: a sunrise, a smile, an act of kindness, a star filled sky, a hug from your children, a kiss from your lover or support from your friends and family. We all have many wonderful things we can focus on everyday instead of expecting them without regard and the more you focus on these little things, the happier you'll feel.

Without a doubt, massage is one of the best techniques to relieve stress and anxiety. It's soothing, it's good for your health, it's relaxing, revitalizing and if performed between lovers, it increases their bonding. Prepare the room for your massage sessions - dim the lights or light candles, use oil burners to add a relaxing fragrance to the room and have oils and towels easily available. Add some chilled-out sounds, a glass of wine and enjoy! If you're single, you'll find professional masseurs in yellow pages. Massage is a great way to find relief from stress, depression and anxiety and I urge you to have regular massage.

Be mindful of the way you assign meanings to the more stressful events we all face in life. Death of loved ones, loss of a job, moving house, and relationship breakdown are prime examples of events that can trigger stress, depression and anxiety. For example, you lose your job and you react by saying: "My job meant everything to me and now my whole world has collapsed. My life is ruined." Reacting in such a catastrophic way will trigger powerful emotions and stress, anxiety and depression will result. Instead, step back, keep perspective - don't make one single event affect your whole life - remain calm and generate and move towards positive solutions.

Stress, depression and anxiety aren't things that just happen to you and they aren't something you have to put up with for life. They have specific causes that can be addressed using a variety of natural, effective techniques. You are not in a hopeless situation and you're not helpless - stress, depression and anxiety can be beaten and it's important to accept this.

You can significantly reduce stress by using the above tips as often as you can. Try and apply at least one of them every day and you will see a big difference.

Article Source : Pg. 21

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Both Tenzin Palmo & Chris Green are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Tenzin Palmo has sinced written about articles on various topics from Feng Shui, Tarot Card and Lucid Dream. Tenzin is an accomplished author/publisher who has helped readers from all over the world to get whatever they want out of life using the ancient lost secrets of the mystics and masters. Learn more about the research of Tenzin. Tenzin Palmo's top article generates over 12100 views. to your Favourites.

Chris Green has sinced written about articles on various topics from Depression Cure, Cure Anxiety and Stress Management. Ex-anxiety sufferer Chris Green will show you how to kick stress, anxiety and depression out of your life forever without drugs. To discover more essential natural tips and techniques, visit: http://www.conqueringstress.com. Chris Green's top article generates over 2900 views. to your Favourites.