Gratitude Lifts The Weight of Anxiety

Let me tell you why the art of gratitude is such a great tool for ending anxious thoughts.

A lot of people write telling me how their anxiety makes them feel very cut off or removed from the world around them. This sensation can be distressing as people fear that they will never be able to feel normal again.

This feeling is common and in my experience is mainly fueled by a cycle of anxious thinking.

A person with a panic disorder or a generalized anxiety disorder will spend much of their day mentally “checking in”.

Checking in is a term I use to refer to how people with anxiety constantly monitor their mind and body.

“Am I feeling ok?” “How are my thoughts ?”

“Am I feeling secure or on edge right now?”

The reason regular checking in happens is because anxiety has such a powerful effect on the mind and body.

People tell me that they can deal with the anxious bodily sensations but it is the anxious mind that causes them most distress. That is what I want to address today.

Anxiety can often feel like a thick fog has surrounded your mind. Nothing really seems enjoyable as you are always looking out at the world through this haze of anxious thoughts and feelings. This fog steals the joy out of life and can make you feel removed or cut off from the world.

The anxious thoughts act as a barrier to experiencing the world and this sensation of separation then leads to feeling even more upset as you fear losing touch with yourself.

So how do you get this anxious fog to lift from your mind?

When someone is very caught up in anxious thoughts they are top heavy so to speak. The constant mental activity they are engaged in has caused an imbalance where all of their focus is on their mental anxieties.

A powerful way to move out of this anxious mental fog is to switch your focus from your head to your heart.

By simply making a deliberate shift of attention to your heart you will find the anxious thoughts dissipate more easily and the mental fog starts to gradually clear.

You can make this switch by practicing the art of gratitude.

I am sure you have heard of people speaking about the art of gratitude and the benefits it can bring to you.

Did you know that it has now been scientifically proven that regular practice of gratitude can dramatically change your bodies chemistry giving way to a more peaceful body and mind.

The Heart Math Institute has 15 years of scientific research proving that a simple tool like the art of gratitude can dramatically reduce stress and improve performance for individuals and organizations.

Many Fortune 500 companies are now starting to use this technique to reduce work related stress.

I am going to outline the technique briefly in a very straight forward exercise so you can start practicing right now.

When you practice this exercise you will feel a lightness and greater sense of perspective on any matter that has been troubling you. This activation of your heart emotion will lift the sensation that anxious thoughts create.

This is a very simple exercise but it is really powerful. Print it off and try it someplace where you can be alone.

Are you ready?

-Begin by closing your eyes and moving your attention to your heart area.

-Imagine a feeling of warmth emanating from the center of your chest.

If appropriate place your right hand there. If you are around people or driving etc. simply imagine your right hand resting on your heart area.

Imagine this area glowing warmly for one to two minutes.

-Now, begin to focus on something in your life that you feel a genuine sense of appreciation for.

This can be one or more things that you really appreciate having in your life (e.g., family, health, friends, work, your home, a beautiful day etc).

It is important to focus on things that spark a real sense of gratitude and appreciation. If you really appreciate the thing you are thinking about, you will immediately feel a response from that area by way of a light warm sensation in your chest or an involuntary smile (remember those).

It does not really matter what you think about as long as it evokes this feeling of warm appreciation from your heart area.

Don’t struggle with this exercise. Everyone has something they can be grateful for. (Remember, the cemetery is full of people who would love to have your problems!)

Do not worry if you are thinking of your partner/family and you do not feel this. Some days it will be people close to you that will spark the heart feeling, other days it may be gratitude for very simple things like the fresh air you breath. It depends on the mood you are in, -remember it is the feeling you after.

The feeling we are looking to achieve is unmistakable, it is a positive change in your emotional state.

I say it is best to do this exercise alone because you will need to stay with this feeling for as long as you can.

Then, when you feel you have taken it as far as you can, open your eyes.

There is no time frame on this exercise, it can be a few minutes to half an hour. Again it is about establishing a heart/mind connection and getting your awareness out of the anxious thoughts and more into your body.

After a few attempts you can incorporate this into your daily routine.

Do it in the car. Do it sitting at your desk. Do it before you sleep at night.

You have to practice it frequently. Just like a muscle your heart will get more accustomed to this state and you will be able to switch into that feeling in seconds.

With practice you can also use this exercise in the middle of any stressful situation. You will be surprised at the positive outcome in terms of your own stress levels and the change in others around you.

This simple exercise can completely transform the outcome of interacting with other people, be it work or personal relationships.

This is especially true where there is conflict or misunderstanding between you and other people. Try it out, see what happens!

Be creative with it and make it your own daily ritual for yourself.

I am sure you agree that it is a worthwhile exercise to incorporate into your daily life. It is my experience that most people do not have the patience or time to make major lifestyle changes. By using this one simple exercise you can make a dramatic improvement to the quality of your life.

The simplest things in life are free and this is one of those gems.

Don’t pass it up

Kind Regards, Barry McDonagh

Learn more about Panic Away here: www.PanicAway.com

All material provided in these emails are for informational or educational purposes only. No content is intended to be a substitute for professional medical advice, diagnosis or treatment. Consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition

Happy as You Want to Be

Almost everyone have heard the hit single 'Don't Worry, Be Happy' by Bobby McFerrin. The song has a very catchy way of conveying its message of being happy to everyone. Bobby Mcferiin's simple message surely made a lot of people by telling them not to worry.

Living a happy, resilient and optimistic life is wonderful, and is also good for your health. Being happy actually protects you from the stresses of life. Stress is linked to top causes of death such as heart disease, cancer and stroke.

One of the better things ever said is - 'The only thing in life that will always remain the same is change', and in our life we have the power to make the necessary changes if we want to. Even if we find ourselves in an unbearable situation we can always find solace in the knowledge that it too would change.

Social networks or relationships are essential to happiness. People are different, accept people for who or what they are, avoid clashes, constant arguments, and let go of all kinds of resentments. If arguments seem unavoidable still try and make an effort to understand the situation and you might just get along with well with

Happiness is actually found in everyone, increasing it is a way to make a life more wonderful and also more healthy.

To be happy is relatively easy, just decide to be a happy person. Abraham Lincoln observed that most people for most of the time can choose how happy or stressed, how relaxed or troubled, how bright or dull their outlook to be. The choice is simple really, choose to be happy.

There are several ways by which you can do this.
 
Being grateful is a great attitude.  We have so much to be thankful for. Thank the taxi driver for bringing you home safely, thank the cook for a wonderful dinner and thank the guy who cleans your windows. Also thank the mailman for bringing you your mails, thank the policeman for making your place safe and thank God for being alive.

News is stressful. Get less of it. Some people just can't start their day without their daily dose of news. Try and think about it, 99% of the news we hear or read is bad news. Starting the day with bad news does not seem to be a sensible thing to do.

A religious connection is also recommended. Being part of a religious group with its singing, sacraments, chanting, prayers and meditations foster inner peace.

Manage your time. Time is invaluable and too important to waste. Time management can be viewed  as a list of rules that involves scheduling, setting goals, planning, creating lists of things to do and prioritizing. These are the core basics of time management that should be understood to develop an efficient personal time management skill. These basic skills can be fine tuned further to include the finer points of each skill that can give you that extra reserve to make the results you desire.

Laugh and laugh heartily everyday.  Heard a good joke? Tell your friends or family about it. As they also say -'Laughter is the best medicine'.
 
Express your feelings, affections, friendship and passion to people around you. They will most likely reciprocate your actions. Try not to keep pent up anger of frustrations, this is bad for your health. Instead find ways of expressing them in a way that will not cause more injury or hurt to anyone.
 
Working hard brings tremendous personal satisfaction. It gives a feeling of being competent in finishing our tasks. Accomplishments are necessary for all of us, they give us a sense of value. Work on things that you feel worthy of your time.

Learning is a joyful exercise. Try and learn something new everyday.  Learning also makes us expand and broaden our horizons. And could also give us more opportunities in the future.

Run, jog, walk and do other things that your body was made for. Feel alive.

Avoid exposure to negative elements like loud noises, toxins and hazardous places.

These are the few simple things you can do everyday to be happy.

And always remember the quote from Abraham Lincoln, he says that, "Most people are about as happy as they make up their minds to be."

Maintaining A Positive Approach To Daily Life

by Simon Barnett

It's sometimes all too easy to feel like life isn't going as well as it should be. Minor niggles can develop into more significant issues, causing you to spend more time thinking about what's going wrong. The truth is, however, that you might feel better if you take a more positive attitude.

This could, of course, be said to be easy in theory. But the reality may be substantially different, causing you to question whether you can achieve the happiness that you seek. It's not a simple process to escape from a cycle of negativity and this is something that may concern you. How can you make the changes that are necessary in order to allow you to think in a different way?

It's sometimes necessary to take steps that may seem to be rather strange. You might start, as an example, by making a list of all the great things that you have in your life. Such a list might include absolutely everything, from loved ones to ice cream that can currently be found within your freezer at home!

As I said, this may seem like a rather odd thing to do. So why is it something that you would even consider? The answer is that you should look to avoid the danger of assuming that all is going wrong in life. It may well be the case that improvements can be made, but it's unlikely that things are as bad as they first appear.

Once you start making the list, you'll discover that it's hard to stop a smile from forming on your lips. You'll consider great things in life and many of the reasons why you actually enjoy the daily routine. You'll certainly see that there's a lot to be happy about. This is a list that you should keep safe too.

You might, for instance, want to pin it on a message board. Alternatively, it could be attached to your fridge. Ideally, you'll want to place it somewhere that it can be seen every single day. Every time you look at the list, you'll be reminded of the fantastic elements of your life.

This focus on positive issues is likely to become more and more important to you. A number of scientific studies have discovered that people who believe that they are lucky will tend to get more positive results in life. In a sense, they will actually become lucky as a result. The same can be true when it comes to happiness.

If you assume that you have a lot to be happy about, then it's likely that more and more situations will make you smile. What you'll discover is that you actually have a lot to smile about and to be thankful for.

Living life in a positive way can be hugely rewarding. It's something that you may want to try!

Think about counselling Belfast services and how they can change your outlook, as discussed in more articles by Simon Barnett. This article may be used by any website publisher, though this resource box must always be included in full.

7 Tips to Improve Your Attraction to Prosperity

by Jeff Balagosa

The most popular aspect of the law of attraction is creating prosperity, for good reason too. Wealth can't buy you happiness, but I'm willing to bet most people would rather choose wealth and misery over poverty and misery. Because of the way our society works, wealth becomes the most powerful tool used to help people craft the life they want.

Despite its popularity, it is the subject where most people get stuck. I'll give you 7 tips to help you get your attraction to prosperity "unstuck."
1. Keep focus on what you want. This is the most important one. When you keep focus on what you want, you occupy your mind with goal oriented thoughts. It makes you more focused and helps curb procrastination.
2. Focus on being positive for most of your day. Think about it. Feeling happy for the majority of your life, results in living a happy life. Living a happy life is essential if you try to attract prosperity into it. And you don't need to feel happy all the time either. All it takes to make a huge impact on your life takes 51%. That 1% turns out to be all that's needed to be considered the "majority."
3. Practice gratitude as much as possible. When we feel grateful for what we already own, it tells the universe that we want more of it. Whatever you focus on expands, so when you focus on the good things you own already, your reality will expand on more good things. Heck, you can feel gratitude for things that you don't even own yet. Gratitude will help you get them much faster.
4. Take inspired action when the opportunity presents itself. My favorite. When you feel that intuitive push that tells you that you need to do something, (Like start a business, read a particular book, or make a phone call.) you need to do it. There's a popular saying that goes, "Your intuition is right 100% of the time." The trick, knowing the difference between your intuition and your emotional responses. If you follow these seven tips, makes it easier to tell apart.
5. Realize that you make up reality as you go. Your perception and beliefs literally create the physical world around you. If you'd like more info on this, go to Youtube and search for "The Double Slit Experiment." You'll feel fascinated with what you find.
6. Stay in the moment. All of our problems lie in our memories of the past and our thoughts about the future. Neither of these are actually real at this very moment. Right this very second, as you read this, life is perfect and peaceful. It's a perfect staging ground for creating wealth.
7. Have as much fun as possible. Celebrate every little success you can. When we acknowledge the good things in our reality, it will bring in more good. We all get a limited time here and life is too short to not enjoy it.
Just a few of the tips I know that will help bring prosperity into your life. There are many more techniques and methods for creating abundance, but these being the simplest and most straight forward. A great place to start!

DISCOVER THE FORTUNE & SUCCESS THAT ALREADY LIES HIDDEN IN YOUR MIND

Jeff Balagosa is the chief writer for the • Prosperity Online Resource• : Powerful FREE resources that will help you create prosperity in all areas of your life.

A detailed blueprint for attracting anything you want into your life is available for FREE

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Mindset Techniques for Your Journey to Success

by Roberta Mittman

There's no denying, the road to seizing a goal can be rough. And when the prize is something you've reached for before (perhaps even more than once) but not yet grasped, it can feel even harder. Past obstacles and underlying fears can sabotage our efforts, making the effort seem futile.

But that may be about to change for you! I've seen people grab success after the most difficult of struggles. My patients and telecoaching clients have uncovered the secret to meeting those seemingly impossible challenges: maintaining a healthy mindset. It's true: Changing your thinking can help you radically alter whatever it is in your life--relationships, career, health, or any other facet of your world--that isn't what you want it to be.

Feeling beaten down and defeated? Pull one of these tried and true techniques out of your bag of tricks. Better yet, incorporate them into everyday living, and watch your whole world brighten and expand.

Practice gratitude.
When you start to notice the universe doing something right, it changes your day. Gratitude moments needn't be earthshattering; even the small details are precious. Think of the sun shining after a lot of rain, or the smile from a stranger. Recognizing these gifts is like wearing an inner smile for the day.

Make time for yourself.
It can be just 5 minutes a day, but make this time solely yours. This little moment can refuel you for the rest of the day. Eating well, sleeping, exercising, and just quiet time all count when you embrace them. Please don't think of it as a luxury--personal time is a necessity. Without it, you'll feel even more overwhelmed and resentful, two obstacles to success.

Keep an inspiration archive.
One of my favorite places to go is a "quotes/inspiration" folder I keep on my computer. In just one click, all the thoughts that I found helpful, uplifting, and supportive are there for me to refresh my attitude, doubt, and second guessing. Whew.

Learn, but do not obsess.
Being fearful sometimes means that you need to educate yourself. It's like turning on a light in a dark room. Sometimes you need to consult an expert, read, or enroll in a class to tackle your fears. But always remember that balance is key. When we find ourselves asking "Dr. Google" for so much information that we become overwhelmed, confused, or even more fearful, it's time to take a step back.

Get a better script.
Negative self-talk is an ingrained habit that's hard to change. If your routine is to constantly blame, berate, or insult yourself, you need a new speech model. Need a few examples?

The old tape: "Figures this would happen to me. I have no luck."
The new message: "OK. It's all a test and now I know where I stand."

The old tape: "It was only a matter of time before I blew it again."
The new message: "There's no failure--it's just information to use for the future."

The old tape: "Nice, but what's the catch? Good things don't happen to me."
The new message: "I am deserving of the good and abundance that the universe has to offer me."

With practice, your new script will become second nature.

Know that there's only one you.
That's good news! Although having a mentor to guide you is beneficial, you alone are responsible for and the captain of your ship. It's what you think about and apply life's opportunities that really counts. Comparison to others will drag you back down to that "not good enough" place again, but the reassuring truth that you are doing your best and taking slow but steady steps is your ticket to success.

Don't let fears or a long-standing habit of negativity derail your efforts. You can reach your goals--you just need the right support. Take steps to strengthen the most important force of encouragement of all: Yourself.

Roberta Roberts Mittman, L.Ac., Dipl.Ac., M.S., is a nutritional and lifestyle consultant, holistic mindset mentor, and nationally board-certified acupuncturist. Roberta believes in complete mind-body health and empowering individuals to be their own best healers. Ready to take that step? Call 212-686-0939, or visit online at RobertaMittman.com.

Living with an Attitude of Gratitude

Creating an attitude of gratitude is one of the easiest steps we can take to improve our lives. The happiness that we create for ourselves by showing our appreciation has far-reaching effects, both for ourselves and for those we come into contact with. The potential for gratitude to spread beyond those people also increases significantly – it can be highly contagious. There are so many different ways that we can express an attitude of gratitude. Here are just a few:

Say “thank you”. This is the most basic and well-known way to show appreciation to others. Saying “thank you” is a great way to express your gratitude and can be done in several different forms. You can say it in person, over the phone, in a note, or in an email. Using this when it’s least expected can have significant results in lifting someone’s spirits. For example, a quick note to your child’s teacher thanking her for her hard work and patience might give her the boost of energy that she needs right when she needs it most. You may never know what effect this has had on her, but it will have an effect.

Stop complaining about your life. Even as tough as life can be sometimes, remember that there is always someone that has things worse than you do. Constant complaining about what is wrong in your life will keep you focused on that. The opposite is true as well – focusing on what is right in your life will keep you focused on that. Focusing on the negative will bring you down while focusing on the positive will lift you up.

Focus on what you have, not what you don’t have. This is very closely related to not complaining about your life. Being grateful for what you do have keeps you in a positive place, whereas focusing on what you don’t have keeps you in a negative place. Focusing on what you do have, regardless of how little or how much that may be, is a great expression of gratitude.

Model your attitude. Modeling your attitude of gratitude is a great way to spread it to others. We’ve all heard the Golden Rule to “treat others the way you want to be treated”. Showing your appreciation to others shows them that you like to be treated this way too. An attitude of gratitude can be quite infectious!

Be satisfied with simple things and be mindful of little things. Being grateful for the little things in our lives is just as important (if not, more so) than being grateful for the big things. Our lives are filled with little things every day that we can be grateful for. What about that front row parking spot you found when you were running late? Or the beautiful weather outside? How about the store clerk that went out of her way to help you? This may take a little practice, but there are many little things throughout the day that we can be grateful for if we take the time to notice them.

Give to someone else. This is the best way to spread your gratitude of attitude. There are so many different ways to give to someone else. You could volunteer your time to help those less fortunate or give you time to children by mentoring them. The possibilities are endless but could make a huge difference in someone’s life without you evening knowing it. If they in turn give to someone else, the cycle could continue without end.

Keep a gratitude journal. Let’s just be honest here: there are some days when it is hard to find anything to be grateful for. Keeping a gratitude journal can help with that. There are preprinted journals so you can just fill in the blanks or you can make your own. The important thing is to find at least 5 things each day to be grateful for, no matter how big or small those things are. A gratitude journal can serve two purposes: it will help you stop and remember what you are grateful for or it can serve as inspiration on days when you find it difficult to find anything to be grateful for by reading over past days.

Practice random acts of kindness. This can be one of the most fun and rewarding ways to live a life of gratitude, especially when it’s done anonymously. Surprise someone with something unexpected. You may never know what it meant to them but it will likely make their day. Try putting a note in your child’s lunch or bringing treats to the office to share. Even a small gesture can mean so much to someone.

Living a life of gratitude is one of the easiest ways to live a happier life. It takes very little effort to show someone you appreciate them but will mean so much to them. There are so many ways to make gratitude a part of our life and to spread that attitude to others. Make today the day you start living a life of gratitude and spread your light to the rest of the world!

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About the Author

April Mims is a life and career coach specializing in work/life balance issues and life and career transitions. Her coaching practice is Nexus Coaching Partners. She is passionate about empowering clients to balance the demands of a successful career and a strong family life. April invites you to a complimentary 30-minute coaching session to see if coaching could benefit you. To learn more or subscribe to The Nexus Connection newsletter, visit http://www.nexuscoachingpartners.com.

Choose Happiness Now

Do circumstances need to change before you allow happiness into your life? The majority of us have many preconceived ideas which we think will make us happier, however we steadfastly refuse to be convinced or satisfied until such things happen.

A common stumbling block however is the fact that even if certain things happen to us, we’re rarely satisfied with the outcome! Our focus then shifts to even bigger and better things which we believe will makes us more happy or happier. We don’t allow ourselves to reach a degree of contentment. I have no doubt many of you have done the same thing!

Only you can decide to Choose Happiness Now even if your life is far from perfect. I have listed below 3 easy ways to adopt this way of thinking:


1) Show Gratitude

To show gratitude, allows you to use one of the most powerful states of mind.
It allows a feel good factor, which shifts your focus from what you don’t have to what you DO have. Once you focus on the things you are grateful for in your life (even the most trivial things!), you concern yourself less about anything that may be missing or lacking. The end result brings about a more pleasing sense of happiness.

2) Take time to chill out.

If most of your days are spent rushing here, there and everywhere, the likelihood is you will find it hard to feel happy and content. To find true happiness, there is a need to allow yourself the time to relax and enjoy the pleasures of life’s simpler moments. Why not start today, spend some time on a regular basis doing the things you love to do. Perhaps read books; listen to your favourite music; if you’re the outdoor type, take long walks or ride a bicycle, just make an effort to enjoy your life right now.

3) Enjoy the journey.

The majority of people today often make the mistake of allowing some vague expectation, such as the completion of pre-determined goals and believe once these are accomplished and they have ‘arrived’ everything is going to be perfect and they will find happiness. Don’t get me wrong, setting goals is essential, however there is also plenty to be gained by enjoying the journey that leads to reaching your goals. Decide right now to enjoy this journey, make it special and you’ll savour the end result even more.



Happiness like many other things in life is your CHOICE, once you have understood this, you will have taken a big step to a happier state of mind. I know certain situations sometimes dictate our feelings and make it difficult to feel happy, most often or not it’s the silly little things that block our happiness which we would otherwise feel. Make HAPPINESS you’re No 1 priority and watch it grow in your life!

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