Posts tagged self help
Posts tagged self help
1. Don’t negotiate with them. For emotional manipulators, it’s all about having, exerting and gaining more power. So they’ll always push for more and they’ll never compromise.
2. Don’t engage with them. Don’t try to talk, or reason, or discuss some matter with them - as they’ll try to twist your motives, and leave you feeling “bad”.
3. Don’t confront them. They’re quick to take offense and they love an argument. They’ll then turn and attack you – and never let things go.
4. Know your own personal buttons. They’ll aim to press your buttons to get a strong reaction. But knowing yourself well means you have the upper hand. Plan how to “not react” and to stay detached and calm.
5. Refuse to accept help as they’ll treat you like “you owe them”. You’ll then be in their debt – so it’s hard to feel you’re free.
1. Recognise that panic attacks are a mind state and not a physical risk. A panic attack can be a very frightening and uncomfortable experience. However, it doesn’t indicate a real physical risk – even although it feels that way.
2. Try to grasp that you are not alone. Panic attacks are relatively common. They’re an anxiety disorder that many other people share.
3. Understand what panic is. Panic is excess adrenaline running through your body when it is confronted with a possible life-threatening situation. It can also be triggered by something that reminds you of a threatening event in your past. Feelings of panic can be very scary, but the feelings are related to your past – not to a threat in the present. Even although you feel terrified, you are not in any real danger.
4. Go and see a doctor or counsellor. Sometimes people find anti-anxiety medication helps them cope with panic attacks. However, identifying the psychological root – and then getting help in dealing with that – is the most effective treatment approach.
5. Let others close to you know that you suffer from panic attacks. People who have never experienced a panic attack may find it hard to understand what you are going through. However, you can help them with this by sharing your difficult experiences with them. In fact, many people want to help those they love – but they don’t know what to say or do. Thus, if you can be more open with them, then they can reach out and offer you support.
6. Don’t avoid those situations which have led to a panic attack in the past. Avoidance will only ‘reinforce’ the disorder … So the more you avoid the dreaded situation the more panic the avoided situation generates. Should a panic attack occur, don’t attempt to fight the feelings. Instead, allow the feelings to wash over you … and then drain away. Focus on staying in the present moment.
7. Focus on slowing your breathing down. This help to ensure that your brain is receiving the appropriate amount of oxygen. That will help reduce your anxiety levels, and the panic attack will dissipate and end.
1. Start today. Even if it’s weeks until the exam, write down the date, and how many days you have. Don’t live in denial – that date will come around!
2. Just do it. The hardest part is always getting started on revision. So don’t give in to delay tactics. If you don’t know what to study, just start at the beginning, or start with the work that you find the easiest. That will help motivate you to do the harder work.
3. Get ready to take notes. Grab your books and binders, and any other notes, and open them up at the first unit you did. Then work through this material, section by section, noticing the headings and any key words. These are crucial for knowing the concepts you must cover – as they’re very likely to appear on the exam. When you’ve finished unit one, move on to unit two, then unit three, then unit four ….
4. Work on you time management skills. Make a study schedule that’s realistic, and consciously check off the work you do each day. Leave extra chunks of time for work that’s hard to understand, and block off some days to just have fun, chill and relax. Then make the decision that you’ll stick to your schedule – and reward yourself for staying with your study plan.
5. Pace yourself. Cramming doesn’t work. It’s too much to remember. It also multiplies your stress which makes it much harder to study. So resist the urge to put things off, and do them later. Keep working on small chunks – that way, you’ll cover everything.
1. Make sure you get plenty of exercise: For example, “Scientists at the Salk Institute for Biological Studies in La Jolla, Calif., found that adult mice who ran on an exercise wheel whenever they felt like it gained twice as many new cells in the hippocampus, an area of the brain involved in learning and memory, than mice who sat around all day discussing Lord of the Rings in Internet chat rooms.”
2. Expose yourself to novel experiences: This forms new connections in the brain, and gets underused areas working again. The benefit to you is an active, alert brain.
3. Be curious and ask “why?”: The brain is designed to question and to think. Thus, you build new neural pathways when you search for new solutions.
4. Laugh more: This releases endorphins – the body’s feel good hormones – and shakes up our thinking, and disrupts habitual patterns.
5. Eat more fish: Fish contains essential nutrients that nourish the brain. This is especially important for the young children, and the elderly (as it builds new connections, and staves off dementia.
6. Reduce your consumption of saturated fats: “When researchers at the University of Toronto put rats on a 40-percent-fat diet, the rats lost ground in several areas of mental function, including memory, spatial awareness and rule learning. The problems became worse with a diet high in saturated fats … Also, fat can reduce the flow of oxygen-rich blood to your brain, and it may also slow down the metabolism of glucose, the form of sugar the brain utilizes as food.”
7. Get plenty of sleep: Sleeping on problems, and on new information, can improve our understanding and assist with retention.
8. Do important tasks when your brain is most awake: Every 90 minutes, we cycle through period of peak and low consciousness. To master key tasks, do them when you’re most alert, and not when you’re drowsy, or about to fall asleep.
9. Develop concentration: We need to learn to focus and to fully concentrate to develop our thinking and increase our brain’s connections. But being constantly distracted interrupts this crucial process.
10. Make time to play: Play encourages us to be more creative in our thinking, to develop better strategies, and think outside the box.