Tag Archives: anxiety

How To Keep Calm And Carry On Book Review

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Keep calm and carry on bookHow to Keep Calm and Carry On: Inspiring Ways to Worry Less and Live a Happier Life by Professor Daniel Freeman and Jason Freeman is certainly a book for our age. With unemployment on the rise and the the effects of the recession still causing trouble it is no wonder anxiety and stress are on the rise.

The book starts with what anxiety actually is, then it goes into tackling your anxiety and how it can be done. Whilst reading about tackling anxious thoughts and reducing worry I learned a lot, mostly that I worry too much! About everything, even things that will probably never happen. The book also has great tables and exercises to do. A section on coping with nightmares is particularly helpful as I find when I am stressed I usually have bad dreams.

The chapter on relaxing body and mind was informative and interesting. I find that I never switch off and it is just not healthy for me. Some of the tips in this book are incredibly useful and I will be adding them to my life.

The chapter on eating and drinking your way to calmness reminded me to drink less caffeine (no wonder I can’t sleep!) and eat more pasta. All in all, an incredibly knowledgeable and fun book to help you keep calm and carry on. Highly recommended.

~ Worry and anxiety affects millions worldwide. How to Keep Calm and Carry On takes the latest scientific research and tested clinical techniques to show readers how to beat it ~

Britain is on the verge of a stress epidemic. One in five adults worry for at least 60 minutes every day. And more than seven million Brits are believed to have a certifiable anxiety disorder.

Even low-level worry can negatively impact work, home and quality of life. It’s a situation that costs the UK economy over £6.5billion each year.

But as new stress management guide How to Keep Calm and Carry On shows, anxiety need not be an issue in people’s lives any longer.

Calling upon the latest cutting-edge clinical research and proven-to-work techniques, leading British clinical psychologist Professor Daniel Freeman and psychology writer Jason Freeman offer a simple, straightforward roadmap to enjoying a happy and worry-free life.

Throughout the 176-page book, the Freeman brothers — dubbed the UK’s “Worry Tzars” — put the ‘How To’ into the world-famous “Keep Calm” mantra, offering friendly guidance, exercises and

motivating ‘quick wins’ to allow readers to build a realistic and highly-practical programme to keep fears in check and anxieties under control.

Refreshingly and reassuringly, Keep Calm and Carry On is science-based without being technical — something which, ironically, could cause reader anxiety in itself. There’s no jargon or scary psychobabble to be found across its 12 guaranteed stuffiness-free chapters.

Instead, the book — which has just been released by leading educational publisher Pearson —provides an effortlessly accessible manual to feeling more calm, composed and centred.

Speaking about the book, Daniel Freeman — Professor of Clinical Psychology at Oxford University — said: “Our aim is to take the very best psychological research and make it accessible so people can effectively deal with stress and anxiety.”

Whatever life throws at you, the Freeman brothers can show how best to keep calm and carry on.

How to Keep Calm and Carry On: Inspiring Ways to Worry Less and Live a Happier Life by Daniel & Jason Freeman (Pearson) is out now, priced £10.99, from Amazon and all good book shops

Have Your Moment Of Calm This Christmas With Goldie Hawn And Max Benjamin

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Goldie Hawn, Max Benjamin, candle, relax, calm, Christmas is supposed to be a time of fun and relaxation, but for many it can be a massive source of stress and anxiety. Make sure you take some time out of your hectic Christmas schedule to indulge in a moment of calm with the help of this gorgeous candle from Max Benjamin.

The “Calm” candle in collaboration with Goldie Hawn and The Hawn Foundation features a blend of soothing Lavender oils with natural wax and three wicks. The Lavender fragrance was chosen by Goldie and Max Benjamin because Lavender aromatherapy is great for reducing stress and is widely used in aromatherapy treatment for its calming and relaxing properties. In clinical trials Cortisol, a stress hormone produced by the body, was shown to have a great reduction in the measured levels within 5 minutes of the patient smelling real Lavender.

The Hawn Foundation is a charitable organisation that aims to reduce stress and anxiety in children, allowing them to thrive and lead healthier, more resilient lives. It was set up nearly a decade ago by Goldie after she was appalled by the alarming increase in stress, anxiety and depression in young people.

Goldie says… “I created this candle to give something beautiful to people. I chose the name ‘Calm’ because a calm environment means less stress and anxiety. Knowing that scents have powerful effects on the brain, I chose Lavender for the sense of well-being it engenders. Together the name and the scent of this wonderful candle convey our essential message to children and parents alike; that their well-being, their sense of calm and confidence is of the utmost importance!”

Available from www.maxbenjamin.co.uk for £30

Stop Worry In Its Tracks — Seven Ways To Keep Calm And Carry On

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cat pictureBritain is on the verge of a stress epidemic. One in five adults now worries for at least 60 minutes every day, and more than seven million Brits are believed to have a certifiable anxiety disorder. Even low-level worry can negatively impact work, home and quality of life and it’s a situation that costs the UK economy over £6.5billion each year.

But you don’t have to put up with your anxieties a day longer. Here, UK ‘Worry Tzars’ Professor Daniel Freeman and Jason Freeman — authors of new Pearson stress management guide How to Keep Calm and Carry On — provide seven simple but effective anxiety-fighting tips to help win the war against worry.

PUT YOUR FEARS TO THE TEST

Anxiety is the brain’s way of alerting us to potential dangers and equipping us to deal with them. Avoidance of dangers is perfectly reasonable, but not when the fears are unrealistic. Avoiding these fears means that you never put your anxiety to the test. When what you fear doesn’t occur, we assume it is because of the safety measures you’ve taken. You ignore the simplest explanation: the problem wasn’t very likely in the first place. So meet new people or confront your fear of water or dogs etc.

2.      THOUGHTS ARE NOT FACTS

It is important to remember that just because you think something, it doesn’t make it a reality. The brain makes its judgement extremely rapidly, and it’s not always correct. You may think your neighbour doesn’t like you, or worry that you’re less intelligent than your work colleagues, but it is entirely possibly – and usually more likely – that you are mistaken.

3.      CONSIDER ALL THE EVIDENCE

When thinking about your fears and anxieties make sure you give equal weight to each piece of evidence, rather than giving extra credence to those that support your fears. By acknowledging both sides of the argument you will see irrational worries for what they really are, and overcome them.

WRITE DOWN YOUR FEARS

Three or four times a week write down your fears. Do it in a way that a stranger could read and understand them. This stops irrational fear floating around in your mind. It is as if you physically get the worries out of your head and onto paper.

SCHEDULE YOUR WORRY

Some people can’t stop worrying – no matter what. Therefore set aside a period every day of about 15 minutes and dedicate that to worrying. Choose an uncomfortable spot, a hard chair, or a stool – to ensure you are not relaxing. Then, think through your worries. Don’t run over the 15 minutes and train your brain that this is the period for irrational worrying. If you worry about things during the day, try to put them out of your mind until your designated worry period.

 THINK OF A POSITIVE MEMORY

You cannot stop worries occurring, but you CAN develop techniques and coping strategies to stop them controlling your life. One very simple but powerful technique is to think of a positive memory. When you feel anxious, recall a similar situation involving the best outcome rather than the worst.

7.      REMEMBER TO RELAX

Many scientific studies have shown a strong link between exercise and stress reduction, so make some time in your daily routine to relax body and mind. Utilise proven relaxation techniques such as yoga, or light to moderate exercise . . . then Keep Calm and Carry On!

 

How to Keep Calm and Carry On: Inspiring Ways to Worry Less and Live a Happier Life by Daniel & Jason Freeman (Pearson) is out now, priced £10.99, from Amazon and all good book shops.

 

How to Stop Being a Couch Potato and Start Enjoying Life

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Lululemon_Yellow_Yoga

 

It’s no joke: a sedentary lifestyle can contribute to numerous preventable causes of death. A person who is seated for over five hours a day is put considerably more at risk of contracting cardiovascular disease than one who exercises for even just four hours per week. Furthermore, lack of exercise can cause depression or anxiety. If you want to start enjoying life you have to stand up and say no to being a couch potato.

 

Here are some useful ideas to help you get up off the couch and back in the game:

 

  • Avoid eating on the settee. The more you get used to doing this the more time you will be able to spend on the couch. Try to make a habit of setting aside time for meals away from the TV.
  • Rest and relaxation are integral ingredients of a healthy and happy life, but too much idle behavior will do you no good in the end. When you go to sit down in front of the TV, set yourself a limit on the time spent in front of it.
  • Get rid of your unwanted DVDs and video games. You’ve seen or played them all before and it’s time for something new. You can sell them easily on http://www.musicmagpie.com/ and use the money for a gym membership or a bicycle.
  • Why not watch TV while riding an exercise bike and THEN see how many episodes of Prison Break you can watch in a row!
  • Studies have shown that prolonged periods of little or no movement inhibit the effectiveness of one of the key enzymes which break down blood fat. If your occupation requires you to spend lots of time sitting down, make sure to periodically stand up and stretch your legs.
  • Apply the principle of active transport to your daily life. We spend too much time in a sitting position, even while travelling. Walk or ride a bike, leave early and take the scenic route to work and you’ll feel the benefits of a greater sense of wellbeing.
  • Get a hobby. Count up the hours you spend on the sofa in a year and think what you could do with that time. If you cut out just an hour of TV time every day just imagine what you could achieve in a year. Whether it’s Ping-Pong or marathon running, find something to suit you and stick at it.
  • Join a sports team. It could be at your local soccer club or it could be as simple as forming a bowling team with good friends. The commitment necessary to be a valued team player will give you the encouragement you need get off the settee regularly.

Everybody needs time to relax and a good long couch session every now and again can be good for your state of mind – but too much is detrimental to your health. Don’t think of it as a loss of relaxation time, but rather as time gained socialising, improving your health and extending your lifespan

 

Why Yoga Makes Mummies Happy: The role of Yoga in creating the love hormone ‘Oxytocin’

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Why Yoga Makes Mummies Happy
The role of Yoga in creating the love hormone ‘Oxytocin’

By Cheryl MacDonald BA Hons CYT E-RPYT

The fact is that yoga actually makes you happier. The ‘love hormone’
Oxytocin helps you to relax and reduces blood pressure and cortisol levels.
Yoga is now well recognised as one of the ways to encourage the body to
release this amazing hormone and built in anti-stress mechanism.
When the various limbs of yoga are practised, oxytocin is released. Deep
breathing warms the body, and warmth is one of the key elements that allow
us to release Oxytocin. By taking the body through the practice of yoga
asana (postures) we warm the muscles and joints, make the physical body
more comfortable and relaxed. By then continuing the practice with
savasana (deep relaxation) and meditation, we encourage the production
of oxytocin even further.
Lululemon_Yellow_Yoga
What is Oxytocin?

Oxytocin is that magical hormone that rushes through the body when we first
fall in love. Oxytocin can take us to the dizzy heights of a love sickness that
makes food and sleep seem so much less important than looking into the
eyes of our new found love.

Some of oxytocin’s main functions are preparing the female body for
childbirth, stimulating milk production and ‘let down’ so that baby can nurse,
and encouraging the bond between mum and her newborn baby.

The hormone is also plays an important part in sexual arousal and is released
when you have an orgasm. Its important in nonsexual relationships too and
presence of the hormone has shown to increase trust, generosity, and
cooperation. It can also create a nurturing aspect within males and females
who are not parents.

Why does Yoga make you happy?

Yogic breathing (of course!) When the vagus nerve is inflamed your breathing
becomes more shallow. Your body has gone into fight or flight mode and you
have started to panic. Stop right here and allow yourself to breathe deeply.
Pranayama (or yogic breathing) encourages to take time to just stop, and
focus on the breath.

Pregnancy and motherhood can bring a lot of huge physical, emotional and
environmental changes that can be difficult to adapt to. Taking some time
each week to just BREATHE during yoga class, bringing your attention to the
breath, focusing on the breath alone, not worrying about anything else, can
allow oxytocin to be released and deepen that relaxation. Slow steady
breathing is all that you need. Sometimes we get so caught up in ‘getting the
posture’ that we forget to breathe. Check yourself and make sure you ARE
actually breathing (you’d be surprised.)

Warming the body through the practice of Asana

It is important to warm the body before undertaking the physical practice of
yoga (asana) so as not to damage any joints and to ease the body gently
into the postures. This is especially important for pregnant and post natal
women, whose bodies are and have undergone physical stress and growth
over a period of time. During the practice of asana and pranayama, the
body generates heat and warms the body inside and out. Extra bonus?
When we are warm and relaxed, the body releases more oxytocin…

Chilling in Savasana

At the end of class, don’t just jump up and run out of class. Savasana, deep
relaxation at the end of class is your reward for all of your hard effort earlier
on. Learn to enjoy the relaxation, be aware of any random thoughts that go
through your mind – and just let them go. This is known as ‘monkey mind’
(What will I have for dinner? What did she mean by that?) – acknowledge
these meaningless thoughts and really take time for yourself – just focus on
the life force – the breath. That’s all you need to do. And enjoy the scrummy
feeling of the copious oxytocin rushing through your body. Sigh.

Why is Oxytocin so important for mummies

In a study of 65 women with depression and anxiety, the 34 women who took
a yoga class twice a week for two months showed a significant decrease in
depression and anxiety symptoms, compared to the 31 women who were
not in the class.

During Birth

Oxytocin helps birthing women through labour encouraging surges or
contractions as well as providing pain relieving endorphins and an altered
state of consciousness or bliss (known as labour land) that makes most of
childbirth seems ‘dream like’ or surreal. As soon as baby is born, it makes
mum fall in love in the greatest way possible, with their newborn baby.
In the first few moments after giving birth, a mother receives the largest rush
of oxytocin that she will ever experience in her lifetime. Oxytocin flows
between mother and child every time baby is breastfed which encourages
bonding and attachment.

During birth we can encourage the release of oxytocin by making sure that
mum has privacy, feels safe and comfortable, has a dimmed room and is left
in peace. Yogic breathing and practice of adapted savasana during
childbirth can aid the release of this special hormone.
Antenatal and Postnatal Depression

Yoga helps to balance hormones and stabilizes the endocrine system. By
practising yogic relaxation techniques, we can balance cortical activities
and the nervous and endocrine systems, reducing the body`s reaction to
stress. As a result, the body produces less adrenaline, noradrenaline and
cortisol, (all stress hormones) and mum feels much more balanced and stress
free.

Also, prenatal depression studies indicate clinical depression alleviates by half
if only we can talk to a friend who listens to us and oxytocin is shown to
increase when we receive empathy. The social aspects of getting out to
perinatal yoga classes either before or with baby help mum and baby
socialize with other mums around them.
Baby Bonding

Remember oxytocin is about being personal in ways that give our time
together significance and shape moments of laughter and pleasure. Follow
the instinct to reach out and strengthen ties with invitations to share together
and enjoy your pregnancy and life.

There is ample evidence, that oxytocin and another hormone known as
vasopressin are critical for the bonding process, especially as it relates to
social and reproductive behaviour. Both chemicals help encourage bonding
and maternal behaviour.

Cheryl MacDonald is the founder of YogaBellies® which specializes in
perinatal yoga and natural birth preparation. She is the creator of the Birth
ROCKS® childbirth preparation method and has trained YogaBellies®
teachers across the world. Cheryl has been working with pregnant and
birthing women for almost ten years. She is mother of one lovely three year
old buy and lives with her husband in the west end of Glasgow.

Jemma Kidd opens up about her panic attacks.

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Model, Business Woman and Make-up Artist Jemma Kidd Speaks Out About Her Crippling Anxiety, Panic Attacks And The Man Who ‘Transformed’ Her Life.

A national magazine today broke the story that Jemma Kidd has kept secret for most of her adult life. The celebrity Make-up Artist and sister of model Jodie Kidd (who also suffered from panic attacks and anxiety) would appear to the public and the majority of people that know her to have led a charmed and carefree life. Today, she revealed that crippling anxiety and panic attacks plagued her throughout her twenties until she and her sister came across Charles Linden and his program for anxiety disorder recovery.

“The attacks are so random and debilitating that you become fearful of the fear that they bring. You start to anticipate them and find yourself doing anything to avoid them. I stopped driving on my own. I manipulated my life so that when I had to go somewhere, I had someone with me. I couldn’t go into the supermarket or anywhere crowded. If I was going to stay at someone’s house for the weekend, I would be anxious for about ten days before and would insist on knowing how close they lived to a hospital. The symptoms were so real that I believed I could have a heart attack at any time,” Jemma states.

Jemma went online and came across the website of Charles Linden, 42, a former TV producer from Kidderminster, Worcestershire, who suffered from chronic anxiety for more than seven years and subsequently developed his own method of treating anxiety, panic attacks, phobias and obsessive compulsive disorder. “I bought his book and CD and read his story, which was 50 times worse than mine, and it made me realise that I could do something to help myself. Within days, I was feeling better,” says Jemma.

Jemma has since met Charles and agreed to work with him at his residential anxiety recovery retreats in Worcestershire. “I have been on one myself and seen how transformational his work is.”

Since curing himself in 1998, Charles and the team at The Linden Centre have helped over 139,000 anxiety sufferers internationally. Of Jemma’s recovery, Charles comments: “Jemma and her sister Jodie are a fantastic example of how the method works to put people back in control of their lives. We are very excited to have Jemma on board encouraging other sufferers to start their recovery asap.

“We at The Linden Centre are so proud to have guided tens of thousands of anxiety sufferers through the program, which shows them how to make changes in their lives to affect the way the mind perceives its environment – which in turn, switches of the anxiety response in humans. It really is very simple.”

On Tuesday 25th January, Charles will be hosting a one-off live webchat at www.charles-linden.com/webcast . Between 7pm and 9pm GMT, Charles is encouraging sufferers and carers to log on and ask him anything in relation to Anxiety Disorders and The Linden Method.

Anyone who would like to find out more can also contact The Linden Method support centre and speak to one of their advisers on 01562 742 004 Monday- Friday 9am – 5pm.

Full story was in The Mail on Sunday’s You magazine 23rd Jan 2011.