#but when you’ve had chronic anxiety for nearly 3 decades

[neverbeforeandneversince]

I need to vent

[brynwrites]

Let’s Talk about Querying!

(And why I stopped querying my novel.)

As some of you know, I was querying Iron From Fire on and off from March through May, and I recently decided to quit, despite it being overall a good story written in what one editor described as ‘on par’ for the genre.

And I think it’s important to talk about the process I went through, because my ill preparation hurt my mental health a lot, and you all deserve to know how to avoid the same fate.

First, this is the general process of querying, in case anyone is unfamiliar:

You finish the manuscript. And I mean finish it. Beta rounds, line edits, formatting, the whole nine yards.

You write the query letter. This includes a blurb meant to draw the agent in, a paragraph with stats and the names of a couple contemporary books that resemble yours, and a short bio about your previous book-related experience.

You send the query letter to a bunch of agents. A positive request rate right now is somewhere around 6 or 7%, which means if you have a stellar manuscript then 7% of the agents you query will want to read more of it to see if they’re willing to represent you.

You receive a mixture of rejections and requests, with a lot of silence in between. Most rejections are form rejections so you have no idea why they didn’t like your manuscript. Some requests turn into delayed form rejections. Everything hurts.

You either get an agent who signs you or you decide to quit. If you have a book you think will sell and are having positive responses from agents, the general rule of thumb is to keep querying until you’ve sent a letter to every agent you’d be interested in working with. This can mean anywhere from 30 to 130 agents.

Putting the rest under the cut.

Keep reading for:

Why I quit.

The things I learned from querying.

What I would have done differently if I’d known better.

[While this has some rather personal mental health things, please feel free to reblog it so other writers can learn from my experience!]

Why I quit querying.

This is going to get personal for a hot second so bare with me.

I was querying the first novel in an adult fantasy trilogy I had worked on for over seven years. All the work from the first five years had been trashed three years before, and the rough draft I built the final manuscript on was rewritten three times after, so the actual story itself was only a couple years old, but I had the emotional attachment of seven years of love and heartache.

This being a trilogy, I had already written the second book and poured a lot of energy into the third book’s brainstorming by the time I fully finished the first manuscript. So not only was there over seven years of emotional attachment, but nearly 300k words of fairly decent story written in the series.

I hit a bunch of road blocks right when I first began querying: 

My story, while it had all the things a query needs like stakes and conflict, was very hard to break down to a 200 word blurb.

The blurb I did end up with, no matter how I wrote it, sounded like a rather traditional fantasy plot, despite the story itself going places I’ve yet to read about in any other book.

I could not find contemporaries (books published recently which have elements similar to mine) to save my life, to the point where I was scrambling to read new books in hopes something would appear.

Most agents ask for the first five or ten pages, and I have fifteen pages of status quo before I got to the real plot, so that meant most agents would never even see the story I had outlined in my blurb.

On top of all that, I had a book which went a little over the word count most agents seek for a debut novel in its genre and it wasn’t even a standalone.

Those things compiled were a mess, and they should have clued me in that this wasn’t a book that would be worth the effort of selling as a debut. But this wasn’t what did me in. These things alone I might have been overcome by sheer determination. So why did I quit, then?

I stopped querying my manuscript because I realized I wasn’t just querying a manuscript, I was querying my baby.

I had put all seven years and many rewrites and an entire sequel I loved more than life on the line for this sale, and it fucked me over like a moon-sized meteor fucks over a planet.

My mental health, which I’d finally gotten under control after almost a decade of chronic depression and anxiety, plummeted back to levels it hadn’t reached in years. I hated everything I wrote. I cried over my writing. I cried over things that had nothing to do with writing. I became very negative and angry with my friends. Everyone else’s success felt like my personal failure. I began tipping into the realm of suicidal idealization.

That was what finally broke me; the knowledge that I’d been happy with my life, exactly as it was before I started querying, and now I suddenly didn’t find it worth living despite the query process being the only thing I’d added.

I adored and despised my manuscript in equal parts. I’d thought the mounds of critique I’d gotten for it in the past would make it easier for me to handle the rejections because I’d handled them all before from beta readers, and that the time between writing it and querying it would provide distance. It didn’t. 

It turned this manuscript into the single part of my life I’d poured the most love and attention and frustration into, more then college degrees and individual relationships and work; even more than the book I’d already indie published. And setting that out for agents to reject at their whims was not healthy for me.

Once I looked that in the face, I realized something else as well: I didn’t want this book to be my debut.

The story was publishable, yes, but it had a funky structure I had reworked countless times just to make bearable, and the second book was the real gem of the series.

The writing was adequate, but it was also kind of bland compared to the style it’d developed since I’d written it. I preferred the style I was currently writing in and I wanted to sell that instead.

I really, really didn’t want to edit this book again for an agent or an editor. I’d poured so much energy into it already and I was sick: sick with love, sick with hate. Every edit I had made through the querying process had been wrapped in a mixture of forced disinterest and panicky dependence, and that was not the way I wanted to feel when I edited my debut for traditional publishing.

And this is not to say that Iron From Fire and its trilogy will never sell, or that no one would want to read it if it did. I’m shelving it, not throwing it out. But sometimes we have to admit to ourselves that it’s not the right time, and let a project go for a while, especially when its the one project we don’t want to let go.

Things I’ve Learned.

I’m prefacing this with the note that there are exceptions to every rule. None of these things will stop you from getting an agent or selling a manuscript, it’ll just make it harder to do so. And querying is hard enough without stacking the cards against yourself.

These are a mixture of experience and things I’ve seen agents talk about at length.

1. Word count is important. 

It’s common knowledge that there are word count guidelines, but when most of the books on your shelf vary (sometimes drastically) from those guidelines, do they really matter? The fucking do. Agents will see too high word count and assume straight off that you don’t know how to create a streamline story and have wandering plot threads or useless scenes, and they’ll see a too low word count and assume you didn’t explore your world building and character development properly.

It you want to increase your chances of selling a manuscript, write it within the suggested word count guidelines.

2. Make your manuscript a solid, wonderful standalone.

You’ll hear ‘standalone with series potential’ thrown around a lot. This means you should have a first book which ends in a place that readers can feel satisfied permanently walking away from, but which doesn’t tie up so many threads that another story can’t come after it.

Less brought up but equally important is this: if you do have series potential, the rest of your series can’t be the better part of it. You aren’t selling a series, you’re selling a first book, so that first book must be able to stand for itself and say that it’s fantastic and more than worth reading on its own. It’s can’t be a gateway to a better book. It must already be the best book you can write.

3. If you have potential sequels, don’t write them yet.

From a writer’s perspective this is bad because it puts more of your soul into the series, and when it comes time to offer that part of your soul up to agents and editors, you want it to be as small as possible. Having six months of work rejected hurts. Having six years of work rejected kills. Be kind to yourself.

This is also bad from an agent’s perspective! Agents are looking for career oriented writers (even if that career is part time), who will write other books, with other plots and other characters, so if they sell your first book and its sales are mediocre they know they’ll have another chance with you on a different project. If you seem to be stuck in one world or series, that hinders their ability to market you as a writer.

3. Your first five pages are everything.

Five to ten pages is all most agents will ever see of your book. This is a lot less than many readers will read before putting a book down. Even if you’ve structured your opening to attract readers, it may not be fit enough to attract agents.

The first 2500 words of your manuscript should:

Display a clear narrative voice.

Introduce the world building and setting you described in your query with little to no exposition.

Introduce the main character’s personality and goals as described in your query with no exposition.

Show the main character doing the things you said they do in your query.

Show the inciting event you described in your query.

Show or at least hint at how the conflicts you described in your query will come to pass.

This is not always something you can edit into your manuscript at the last minute, so structuring your project this way up front is very helpful. If you can’t hit all these points with your story no matter how you rework it, you might want to consider querying a different project instead.

4. Young Adult is a harder sell.

The market is drenched in YA manuscripts. This doesn’t mean no one should write them, but if you don’t have a good reason why the story works best a YA (ie, it has themes targeted toward teenagers) then it might be worthwhile to adjust it to be MG and or adult (but not New Adult! NA is also a hard sell, because there are few editors actually buying it.)

5. The market matters.

On that note, it’s incredibly important to know what’s going on in the publishing market before you query. 

What types of books are selling? 

Is your manuscript a good twist on ideas, themes, or tones present in popular books from the last few years?

Does your manuscript align with what agents are asking for in their manuscript wishlists?

Is your writing style on par with the books what made decent sales in the last few years in your genre and target audience?

When you condense your story down to a few sentences, do you have a pitch that’s both unique and references popular contemporary stories?

In order to sell a book through traditional publishing, you have to first find an agent who falls in love with the book and has an immediate idea of how to sell it, and then have them find an editor who also falls in love with it and knows they and their marketing team can market it well.

Good writing makes a good book, but it’s the marketing which sells the book. If you don’t have a way to market your book in the current market, it’s not likely anyone else will.

What I would have done differently.

The top three things I would have changed if I had known what I know now.

1. Wrote the query letter earlier.

Writing the query letter as I wrote the manuscript would’ve helped me reformat the structure of the story up front. It would also have eliminated the desperate rewrites I did to both the query and the manuscript in an attempt to produce something concise enough to actually sell.

2. Followed agents well in advance.

There are tons of agents on twitter who routinely post tips, talk about what they want to see in future books, and boost resent publishing deals. Keeping tabs on them is incredibly helpful when it comes to figuring out where your manuscript fits in the current market and whether/how you should be querying it. 

3. Let my baby go in favor of a new, shorter standalone.

A standalone within the word count guidelines might have persuaded undecided agents to take a chance on reading more, but the important thing here is that I should not have tried to query the work I’d put my soul into. 

My mental health is more important than making my baby a best seller, firstly because there’s more to my life than just writing, and secondly because there are other great books left in my soul, and without stable mental health, I won’t be able to write and query them.

So, what am I doing now?

I’m writing a book with a strong contemporary I know agents are interested in, but with enough of a spin that it’ll feel fresh.

I’ve structured the story so that the opening engulfs the reader with the conflicts and world building that’ll be important throughout the whole story and the inciting event happens immediately. 

I wrote the blurb after only having written 20k words on the rough draft, and the blurb both contains all the necessary plot threads I need to describe the compelling heart of the story and reads as a unique and engaging manuscript.

I’m writing a standalone novel with series potential that fits perfectly within the genre’s word count guidelines.

I’m writing something that’s fresh for me and I’m madly in love with, but not dependent on. It’s a puppy I want to lather with attention, not a disappointing spouse I’ve been married to for eight years and now half loath but also can’t live without.

Annnd that is all the things I have to say! If you learned something here maybe support me by buying my fun, cheap indie book? It has sirens and a soft freckly pirate and lots of diversity, and comes in both ebook and paperback. Click here for links and things.

[lydah]

hey everyone, I am approaching my tenth year of retail service because i am old, and i have noticed that a lot of my friends and followers are applying for their first jobs (i am so sorry) so i just wanted to share some Retail Survival Knowledge and advice for everyone who is joining the retail side of work (i am so sorry)

This is all just things I had to learn myself, that I wish somebody had told me 10 years ago. 

1. Everything you read about interviews doesn’t apply to retail. The first 8 months of trying to get a job were held back by me trying to call back or walk in to ask about the job, giving bullshit answers to questions like “what is your greatest weakness” (EVEN THOUGH being a perfectionist IS my greatest weakness, i was able to repaint it to sound like it by saying “i am such a nervous wreck I can get very upset about trivial things and that’s something I’m working on etc explain explain explain” to make it sound real.) 

2. Just bring a resume, even if its shitty. Put anything on there you can, Just 4 months ago I applied for 3 jobs and every single one said the same thing, “you have a resume, you’re already 2 steps ahead of everyone else who’s come in here.” 

3. Retail interviewers are looking for warm bodies, not professionals. Most of my coworkers aren’t seasoned retail workers, but just teenagers looking for their first job. Go there, be a human, chatter, have fun, they’re just a human too, often a human who isn’t making much more than you will be. 

I know it’s hard, especially if you’re a fellow anxious wreck, but think about it this way. When you walk into that interview, look at it like “i am here to provide you with a service, what can you do for me?” rather than “i need money please please hire me.” This helps a ton with confidence levels, and I think saying things the right way means more than what you say. 

The past 3 jobs I applied for, I got job offers on, not because I was treating the interviewer like a saint who may give me a sweet, sweet paycheck that can’t pay my bills, but because I talked to them from one human being to another. Being real in the interview is refreshing. The more I talked to them as an equal peer, the better the interviews were received. 

Remember, you ARE providing them with a service. Nobody wants these jobs, they don’t pay well, the retail customer culture has become a literal hellscape with weekly horror stories, and most jobs are understaffed. It’s easy to get a job in retail, because retail NEEDS people. Every hiring manager I’ve talked to has said it, whenever I’ve brought up the problem with understaffing and hours. “Trust me, we are looking, we are campaigning, we stand at the front of the store giving out flyers to find hirees. The problem is nobody wants to work here.” 

4. All Retail jobs are the same. From Walmart to Target, from Winco to Kroger, from Petsmart to Best Buy, they all offer basically the same nearly pointless benefits, they all offer basically the same pay, and regardless of anything, they all offer basically the same work experience. Just apply to whatever is close by. 

Winco gets so much positive press for being progressive and paying well, but you won’t see those benefits til you’ve been there for a decade, and who wants to stick around for 10 years, especially after the company got bought by Albertsons. Walmart gets a lot of shit for being a bad company when they’re literally doing the same thing everyone else does, but they’re more blatant about it. I worked at one Walmart when I started transitioning and it was possibly my favorite job, while Winco was probably one of the worst experiences I’ve ever had in my life, full of OSHA violations and daily cuts and bruises. It’s the workers that make the job, not the company. Remember that. 

5. I cannot, stress this one enough, Loyalty doesn’t get you anywhere. If you don’t like your job, look for a new one. The raises you’ll get every 6 months to a year will not give you any difference in your paychecks. Oftentimes, the raises are so low you’ll end up eventually getting paid less than people who are just getting hired on, because the companies minimum wage climbs faster than the 6-10 cent raises you’ll get on a yearly basis. I gave walmart 4 years of my time with impeccable full time work, and by the end I was getting paid 80 cents less than a kid who was just hired and had no work experience. Experience doesn’t matter, seniority doesn’t matter, you’re a number to them, they don’t care. 

6. Be friendly with your managers, but don’t forget that managers are not your friends. Anything you say to them can and will be used against you. As a Chronic Oversharer, this is probably one of the hardest things for me. Give them as little information as possible, don’t add them on social networking until after you’ve quit, be careful what you say. Their job is to manipulate. They get friendly so you stick around, so you share information you shouldn’t, and so you keep working hard for them even if they don’t pay you for your work.

7. Ask Questions. Ask So Many Questions. This was something it took me a while to get used to. I was scared of annoying my peers, so instead of doing things right, I took guesses to stay out of everyone’s hair. This isn’t good for you, it’ll make your coworkers hate you because when you make mistakes, we have to fix them. As the Local Retail Know-It-All, I will always love a coworker who doesn’t guess infinitely more than one who tries to keep a low profile by acting like they know what they’re doing. If you ever have a question, Ask It. Ask your coworker, ask your manager, ask the resources on the computer if the company has them posted online, if you’re not sure about something, ask until you’re sure. I’ve never had somebody get annoyed by it. 

Asking shows you care, even if you don’t. It provides you with knowledge that will help you with this company, or help you with future companies. Every job I’ve had has had nearly the same premise with slightly different layouts and interfaces. I’ve gotten to the point where any retail store I walk into, I know how to do everything. Getting that knowledge makes you more hireable, which also makes you harder to pin down, because you won’t feel stuck somewhere if you hate it. 

8. Finally, the minute that you might have an OUT to get away from retail and into any field you’re EVEN SLIGHTLY interested in, TAKE IT. GET OUT. If somebody says they want to teach you to be a dog trainer, TAKE IT. If somebody says you’d be good in an office because of how fast you type, TAKE IT. If somebody acknowledges that you’re super good with this piece of technology and that you’d be good working for this company that pays 5 dollars more per hour, TAKE IT. 

OF COURSE this doesn’t mean you should be gullible, if something seems too good to be true, it probably is. Be skeptical of people who seem shady, people you don’t know, and weird signs you find on the street. Scammers do exist, don’t put yourself in danger because somebody is offering something unrealistic. But if its a friend, a coworker, anyone who can give you a contact, it is ALWAYS worth looking into. I gave up too many opportunities because of my fruitless and unnecessary comfort and loyalty with where I was. I’ve been offered jobs that were clearly fake, too. Look into things, but don’t be brash about it. Look things up online, follow your gut, but don’t give up opportunities for a company that doesn’t care about you. 

I know that looking for work can be scary, and I believe you’ll find something. If you’re not good at interviews, THATS OKAY, there will always be some manager who is so desperate for help theyll hire anyone who walks in. That might be the first job you get, and it might suck, but it’ll give you something to put on your resume. Just keep looking! I believe in you!

Also, I know that this is painting it all with a very negative lense, but don’t be intimidated by it, it gives you a place to start in life, and in this climate, that’s what is important. Retail has helped me a lot with my social skills and anxiety, and has made me a lot of memorable friends, and turned me into the person I am today. 10 years ago I thought I was going to do retail for the rest of my life, but after all of this shit, I have the confidence to pursue greater things. 

My point is, don’t sacrifice your health, your safety, and your comfort for a shit job. ITS JUST RETAIL. Its your fellow coworkers who will make the retail life tolerable, it’ll be people like me who will teach you the ropes, and you should listen to them. The Cynical Coworker Who Has Been Doing This Shit Too Long has always been my best friend. You’ll be able to spot them a mile away. Hold onto them while you can, they always leave before you know it. 

Good luck to everyone who might find this info useful, remember I believe in you, and I think you’re going to do just fine, it’s not as scary as it seems. Life will take you places, and you’ll get where you want to be, even if it takes you longer than your peers. Just keep moving forward, and know that YOU GOT THIS.  

[thespooniewrites]

11/11/11 tag

Thank you @writersturmoil for the tag! It’s been a while since i’ve done something like this :) I suspect a lot of my answers will be repeats from when I was getting into writeblr but some of you may not know these things so it’ll be fun!

Rules:  Answer the 11 questions of the person who tagged you, make up 11 questions, then tag 11 people to answer them.

1) How do you come up with your ideas for your WIPs (or anything else that you write)?

For big WIPs they often start as a dream that I wake up and explain IN DETAIL to whichever victim’s message box is open when I unlock my phone. Less often, it starts as a random thought or a joke that I laugh about and then go “Wait..... that could be cool”. Blood Song was a dream, was one of my most visually striking dreams I’ve ever had and unique in that my dreams don’t usually include super powers so I wrote notes down IMMEDIATELY and thought on it for a while and then decided it’d officially be a WIP. Strange Customers was a combination of just... falling in love with this coffee shop I lived nearby, thinking to myself that a customer DEFINITELY did not look human while i happily sipped at my spanish latte, and that thought spiralled to “wouldn’t it be cool if vampires and werewolves and stuff were real and they lived among us? I’d love that.” and then I wanted to write a scene where one of the mains wasn’t named. So! That’s how that one came to be! A waiting-to-be-given-attention WIP was borne of wanting a romance where one of the mains was chronically ill, another was borne of a desire to just pack up my non-existent car and go on an aimless road trip, etc.

2) Do you have a specific playlist for when you’re writing, do you just listen to whatever you’re feeling at the moment, or do you prefer absolute silence?

I used to have a specific playlist I’d use, but then it turned into different playlists for different moods (often the different moods are for writing heavily emotional scenes or action scenes, General Writing is done to my “likes” on spotify mostly). Sometimes I need silence. That’s been the case more and more lately.

3) Do you prefer writing by hand or on a device?

Device!!!

4) Do you like to start by worldbuilding and outlining for weeks/months before starting, or do you get the idea and jump right in?

Uuuuuuuuh... Both. I used to jump right in, often I still do if it’s just a for-fun-nobody-will-see-this one-shot scene or AU, but for bigger projects I do outline and let it sit for a week or so at least before starting. 

5) What are you currently reading?

I’m halfway through... much. right now. Partway through Song Rising, halfway through Brynn’s OBP, halfway through Raven Boys.

6) Do you write for yourself or is your goal to get published?

Bit of both. I’m trying to make it mostly for myself again.

7) What is your top piece of advice for new writeblrs?

Interact and be patient!

8) How would you describe your current WIP (if you have one) in three words?

Coffee Shop Canon

9) How old were you when you started writing?

Oh god uh. Helping my mom go through old files and stuff, there is evidence of 6-year-old me writing a book that my friend illustrated so at least 6.

10) What is your favorite book?

“Love and other four letter words” is near and dear to my heart. I haven’t read it in... probably a decade at this point, couldnt even actually tell you what it’s about anymore, but it’s still on my shelf. I think it was the first book that made me cry? I just know I loved it. “The earth, my butt, and other big round things” holds that same precious spot in my heart. ALSO probably haven’t read it in nearly a decade but it was the first piece of media I remember consuming that had a chubby protag whose weight wasn’t portrayed as a flaw or a joke and as a... curvier... girl since the age of four, it’s a precious book to me.

11) Do you have a favorite brain food?

I just like coffee. It makes me happy (when it doesn’t just give me speedy depression or Anxiety Plus). Blueberries are good! Generally if i’m using a brain food as in something that’ll make me FOCUS i like something that you can eat many many bites of and is crunchy and salty. Popcorn was my go-to but I try not to eat popcorn anymore, it sets off inflammatory issues which is just tragic.

My questions: 1) Do you like putting a bunch of symbolism into your writing? 2) Do you have any tricks that help you get into the headspace to write? 3) What are your ideal writing conditions? 4) Do you have a writeblr you like seeing on your dash? 5) What’s something you’ve done that you’re proud of (can be a line you’ve written, a WIP concept you came up with, whatever)? 6) If you could hang out with any OC, yours or someone else’s, who would it be and why? 7) What goals do you have for your writing? 8) What’s something you’ve read that made an impact on you? 9) If your writing were adapted for screen, which scene(s) would you want to pick the music for? 10) Do you prefer writing dialogue or description? 11) What do you think your strengths are as a writer?

ABSOLUTELY NO PRESSURE to participate but I’m tagging: @idreamonpaper @theguildedtypewriter @lottieiswriting @gina-writes @typewriter-jade @futureauthor-mabye @lizziethewriterwithanxiety @purpleshadows1989 @elliewritesstories @just-writerthings @the-not-so-innocent-cinnamonroll

[aafla]

10 Natural Remedies For Dealing With Stress

Stress is an unavoidable part of life, and while some stress is OK or maybe healthy, it becomes a problem when that stress turns chronic—or long-lasting. Chronic stress can disrupt sleep and mess with the immune, digestive, reproductive, and cardiovascular systems.

However, there are tons of belongings you can do to combat stress naturally. Of course, the goal isn't to urge obviate stress completely (that would be a losing battle) but to seek out ways to attenuate and manage it:

1. Exercise There are clear physical benefits to exercise (weight loss, improved heart health, etc.), but the movement has mental benefits also.

Exercise produces endorphins—chemicals within the brain that cause you to feel good—which help decrease tension, elevate mood, improve sleep, and boost self-esteem. of these are factors that will cause reduced stress. additionally, research has found that exercise can increase emotional resilience, the way you handle stress. While structured gym time is great, Samantha Boardman, M.D., a clinical instructor in psychiatry and attending psychiatrist at Weill Cornell Medical College, recommends building regular activity into your daily routine also.

Take the steps rather than the elevator. Park farther away within the parking zone. Get off the subway one to 2 stops earlier and walk the remainder of the thanks to your destination. Just five minutes of exercise each day can help stimulate stress-reducing effects.

2. Take hemp oil extract The hemp oil extract is becoming increasingly popular thanks to its many potential benefits, especially when it involves stress, although there's still some confusion surrounding this plant extract.

To clarify, hemp oil is extracted from the hemp plant for its beneficial compounds called phytocannabinoids, like CBD. While hemp and cannabis are technically an equivalent plant species, hemp extract contains but 0.3% THC, the psychoactive compound related to marijuana, so it's legal altogether 50 states.

The phytocannabinoids in hemp has many beneficial properties, including stress management.* Studies show that the phytocannabinoids in hemp oil extract support the activity of the prefrontal cortex and amygdala, two brain structures involved in stress, by attaching to specialized receptors within the body.*

When the phytocannabinoids in hemp oil extract attach to those receptors, which are a part of the endocannabinoid system, it can promote a way of calm.*

3. Meditate When you're stressed, your body releases a hormone called cortisol. While cortisol is OK, and even good in small amounts, having an excessive amount of in your body for too long can cause chronic inflammation—the underlying explanation for various health problems, from a heart condition to non-alcoholic liver disease to depression.

In one study, researchers reported that regular meditation helps improve emotional reactivity—the way you answer stress—which, in turn, reduces cortisol levels and inflammation. Researchers from this study also compared meditation to other sorts of stress relief, like physical activity and music therapy, and located that while all of them had a positive effect on cortisol levels, meditation appeared to help the foremost.

4. Take adaptogens Adaptogens are herbal supplements named after their ability to assist you "adapt" to worry .* they assist support your adrenal glands, the endocrine glands near your kidneys that produce and release stress hormones, including cortisol.*

One study found that participants who took 300 milligrams of full-spectrum ashwagandha, one among the foremost well-known adaptogens, twice each day experienced significant and positive impacts in both cortisol levels and symptoms of stress and reported improved quality of life.*

While ashwagandha could be one among the foremost common options, other highly effective adaptogens you'll try are:

Rhodiola Rosea Asian Ginseng Eleuthero 5. Experiment with aromatherapy The nervii olfactorii, which travels from your nose to your brain, gives you your sense of smell, of course, but it also plays a task in regulating the parasympathetic systema nervosum. The nerve sends signals to your brain that affect the visceral brain and amygdala, parts of the brain that affect your emotions and mood (as well as memory).

Some active compounds in essential oils, the inspiration of aromatherapy, trigger the nervii olfactorii to pack up signaling, which produces a relaxing effect within the brain that extends to the remainder of your body, too.

Lavender volatile oil, specifically, has been found to enhance mood and help settle down your nervous system—all factors that play a task within the alleviation of stress.

Some other essential oils you'll go for stress relief are:

Ylang Ylang Lemon Clary Sage Bergamot Chamomile Jasmine Sweet Basil Holy Basil Frankincense 6. Yoga Although it's become more mainstream within the Western world within the last decade approximately, yoga has been utilized in India as a sort of mind/body medicine for nearly 4,000 years. While yoga can certainly stretch your muscles and cause you to more physically fit, it's even more beneficial for your mind.

Yoga moderates the systema nervosum balances hormones and regulates nerve impulses, three factors which will reduce stress levels, making you better equipped to handle stressful situations. daily yoga practice also can reduce vital signs and pulse, lower cortisol and inflammation, and promote beneficial changes within the brain.

7. Tea The act of sipping a hot cup of tea is relaxing in itself, but the tea leaves in your cup can have a serious impact on your stress levels from a physiological standpoint, too.

In one study, researchers kept track of cortisol levels in two groups of men. One group drank tea fourfold each day for 6 weeks, and therefore the other group drank a placebo. Both groups were then purposely subjected to stressful events to ascertain how they responded. After the six-week period, the tea-drinking group had lower cortisol levels than the placebo group. The tea drinkers were also ready to get over stress more quickly. Another study that checked out tea reported similar results.

But it isn't just tea leaves which will be beneficial. Many teas are made with herbs, like lavender or chamomile, which have also been shown to possess stress-relieving properties. If you are looking for an herb tea to assist lower your stress levels, some good choices are:

Peppermint Chamomile Lavender Lemon Balm Ginseng Turmeric Passionflower Catnip 8. Hops Hops could be most documented together of the most ingredients in beer, but the plant has also been used as an herbal remedy for stress and sleep-related disorders for hundreds of years .*

Although hops don't appear to lower cortisol levels directly, the bitter acids that give hops their signature taste have a relaxing effect which will help alleviate stress and therefore the muscle tension that comes alongside it.*

In addition, hops can interact with the neurotransmitter GABA.* GABA plays a task in brain signaling and systema nervosum activity and may contribute to an overall calming effect.* Hops also can promote good sleep quality, and better sleep means more balanced cortisol levels.* Since alcohol can have a negative effect on stress by increasing cortisol levels, it is best to forgo the beer and obtain your hops from non-alcoholic sources, like herbal teas or supplements.

9. Kava Kava While most of the research on kava, another herbal medicine, has been done on participants with a generalized mental disorder, the herb shows some promise for helping to manage stress, albeit you do not have GAD.

Similar to how hops promote a way of calm, kava interacts with GABA receptors in your brain, affecting systema nervosum activity and helping to calm you down. Kava kava also helps block the activity of norepinephrine, a neurotransmitter that acts as a stress hormone in your body and interferes together with your body's sodium/potassium channels, reducing muscle contractions and serving as a relaxant.

According to one meta-analysis, kava is so good at calming you down that it's considered a comparable alternative for benzodiazepines, selective serotonin reuptake inhibitors (SSRIs), and other antidepressants within the treatment of stress- and anxiety-related disorders. Of course, you usually want to speak to your health-care provider before using any natural treatments in situ of your medication.

10. Cut Caffeine Caffeine is that the world's drug of choice, with 80% of adults regularly consuming the stimulant. Although caffeine does have some positive effects, like enhanced alertness, better mood, and improved exercise performance, it's some downsides too, especially if you drink an excessive amount of.

In one study, researchers gave healthy men and ladies varying doses of caffeine at different times and located that the caffeine spiked cortisol levels throughout the day. The researchers were also interested to ascertain whether or not participants could build a tolerance to caffeine that might eventually prevent these increases in cortisol. They found that while the cortisol responses were less severe over time, they never fully went away.

Caffeine also can interfere with sleep. consistent with another study, caffeine reduces the standard of your sleep by the maximum amount as 10% and therefore the amount of sleep you get by almost 40%. And these effects can persist for 3 to 5 days after you've consumed it.

Although there are many various sources of caffeine, coffee tends to be the main contributor to high caffeine intake. While moderate consumption is OK, it becomes a drag when the quantity of caffeine you're getting equals the quantity in two to 3 cups of coffee. which number drops for people that are more sensitive to caffeine.

It's best to stay to no quite 200 milligrams—the amount in 16 ounces (or Starbucks' Grande size)—per day or switch to a caffeine-free alternative. If you're hooked into caffeine or currently consuming overflow the recommended limit, Ellen Vora, M.D., a holistic psychologist with a functional medicine approach to psychological state, recommends gradually reducing your overall caffeine consumption and isolating your intake earlier within the day, by 11 a.m. or 12 p.m. at the newest.

The bottom line. Although you cannot avoid stress completely, there are many belongings you can do, like exercise, meditation, and taking targeted herbal supplements, to affect it naturally. for many people, the simplest defense against stress may be a multifaceted, holistic approach that mixes several of those strategies.

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Panic Miracle™ - OFFICIAL WEBSITE - Stop Panic Attacks and Anxiety Holistically

https://www.reviewape.com/?p=18164 Panic Miracle™ - OFFICIAL WEBSITE - Stop Panic Attacks and Anxiety Holistically - Product Name: Panic Miracle™ – OFFICIAL WEBSITE – Stop Panic Attacks and Anxiety Holistically Click here to get Panic Miracle™ – OFFICIAL WEBSITE – Stop Panic Attacks and Anxiety Holistically at discounted price while it’s still available… All orders are protected by SSL encryption – the highest industry standard for online security from trusted vendors. Panic Miracle™ – OFFICIAL WEBSITE – Stop Panic Attacks and Anxiety Holistically is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60 days of receipt you are not satisfied with Wake Up Lean™, you can request a refund by sending an email to the address given inside the product and we will immediately refund your entire purchase price, with no questions asked. (function ($) { var $self = $('.adace-loader-5c36615e1ee09'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_5c36615e1ee09 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = ''; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_5c36615e1ee09(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_5c36615e1ee09(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); Description: ATTENTION! If You or Someone You Love is Suffering from Panic Attacks or Anxiety, Then This Will Be the Most Important Letter You Will Ever Read… “Former Severe Anxiety Sufferer Reveals The Only Holistic System That Will Show You How To Treat Your Panic Attacks and Anxiety, Regain Your Self Confidence, and Enjoy Life Without Fear, Using A Unique 3-Step Method No One Else Will Tell You About…” Medical Researcher, Nutrition Specialist, Health Consultantand Former Chronic Anxiety and Panic Attack Sufferer Teaches You How To: Discover How He’s Treated His Chronic Anxiety and Taught Thousands Of People Worldwide To Be Panic and Anxiety Free. Are you struggling to treat of your panic attacks or general anxiety? Are you frustrated, in pain, or feeling constant worry and stress for not being able to properly deal with your anxiety despite all your efforts ? Are you tired of the way your panic attacks and anxiety make you feel? 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Treat Panic Attacks and General Anxiety holistically. It’s a fact- treating panic attacks can never be achieved by tackling one of the many factors responsible for generating the addictive and destructive panic and anxiety attack cycle. If you’ve ever tried to treat anxiety using a one-dimensional treatment like drugs, or breathing techniques and failed it’s probably because you have tackled only one aspect of the condition and in the wrong direction. Not only will this system teach you the only way to prevent the formation of panic attacks, you will also learn the only way to treat panic attacks and anxiety for good – the holistic way. Treat Panic Attacks and General Anxiety without drugs or typical Anxiety treatments. Drugs to treat anxiety sometimes work in a partial way and temporarily but the side effects are nasty. The tiny handful panic attacks sufferers who have learned how to treat their anxieties from within and without ever using drugs or over the counters are the only people in the world who keep their mental and emotional system free of panic attacks, anxiety and phobias permanently. Now you can learn these panic treatment secrets from a nutritionist and a former sufferer who knows from real-world experience exactly how it’s done. Panic Miracle promotes a healthy mental environment while eliminating the destructive anxiety cycle and the fear of having another panic attack and preventing their recurrence naturally and safely within 8 weeks. What The Panic Miracle is NOT! The Panic Miracle program is NOT another drug, psychological therapy or a set of breathing techniques. It is not the usual diet and herbal supplementation program or another over the counter medication that most people pass around. It is not a medical procedure either. This unique holistic approach and order of protocols to eliminate all types of panic attacks, phobias and anxiety and control their recurrence is for the most part unlike anything you’ll find elsewhere. Everything covered in the program is safe & natural. Moreover, instead of learning how to deal with a panic attack once it happens, you will learn how to free yourself from any future panic attacks and anxiety permanently. My program is NOT something that tries to fix the problem by swallowing pills to clam the fear. With my approach, you will be able to experience complete freedom from panic attacks while preventing their recurrence usually in less than 8 weeks. Why Should You Listen To Me? There are thousands of panic and anxiety relief programs and dozens of people claiming to be experts. However, very few of these so-called “anxiety experts” practice what they preach or have the credentials to back up their claims. Since you’re probably wondering how this program is different, here’s the whole story: I battled with panic attacks, general anxiety and social phobias for more than 14 years . Just like you, I have experienced all the fear, anxiety and panic attacks that have crippled my life to a degree that I was out of work and afraid to leave my home, not to mention talking to people (which was my bread and butter) or even driving to work. Similar to you, I took a myriad of prescription medications and over the counters to calm the fears and to take back control of my life but that showed little to no results. I went to numerous doctors and psychologist and tried almost everything. I had experienced many breaking points in my life as an anxiety sufferer but after the last one (you can read about it in my story below) which really took the best of me, I had started the long, frustrating road of trial and error, trying and failing, until I have finally pieced a complete and comprehensive holistic system used by thousands of panic sufferers to permanently treat the cause of panic attacks and general anxiety, including myself. After I the creation and first publication of the Panic Miracle program, I became involved in the alternative health industry as a medical researcher, health consultant, nutrition specialist and freelance writer for nearly 17 years. I’m also the author and co-author of several best selling alternative health books and dozens of articles. Since Panic Miracle was first published in 2004, approx 378,000 people around the globe had used the techniques within the book an had completely changed their lives. My Long Frustrating Battle With Panic Attacks and General Anxiety It all began with a sweep of nausea at the mall in my late teens. The panic descended on me so quickly (and for no reason at all), that I didn’t even know what it was for the first few months. The first time I experienced an episode I was with a group of friends shopping for new school clothes. We were entering our senior year of high school and were out finding just the “right look.” I was having a great time, when suddenly I felt very woozy. My heart started pounding; I became very hot (as if I spiked a fever); sweat dripped from my brow; my skin became clammy; my face drained of color; I couldn’t breathe and I felt sick to my stomach. My friends knew right away that something was wrong and got me home quickly. Certain that I just had picked up a virus or maybe even some food poisoning, I headed for bed the rest of the day. By morning I was fine. I felt normal, so I went off to my part time job and forgot about it. But I wasn’t fine. This dreaded disease called anxiety had infiltrated my life and things were about to get worse – much, much worse. My mind had now associated the mall and hanging out with my friends with panic. So, of course the next time I was in the same situation it happened again…and again…and again. As is usually the case with panic sufferers, I began to avoid any situation that I thought would bring on an attack: the mall; the movies; busy places; my friends; and eventually even school. By Christmastime I was unable to leave my home without severe panic symptoms ensuring. I was sick and getting sicker. My parents didn’t know what was going on and dragged me from doctor to doctor looking for answers. In the meantime I bounced between fits of depression and obvious episodes of panic. I was convinced that I was dying of some horrible disease, which just deepened my sense of anxiety. Nothing could calm my fears – not negative test results and certainly not the assurances of dozens of doctors. Without any hope for a diagnosis, let alone a treatment, I continued with my life as best I could, avoiding any situation that might induce an attack, making changes to my plans at moment’s notice. Like So Many Other Panic Attack and Anxiety Sufferers Discover, The Answers I Desperately Wanted Weren’t Going to BeAvailable To Me The years that followed were wrought with feelings that I was losing my mind and that because of this panic that I would never have a real life. My family doctor ran thousands of dollars worth of tests, only to refer me to a psychiatrist, who sent me for more tests to rule out any physical condition. What they finally concluded was “it was all in my head.” Then came a multitude of medications which always managed to make me feel worse. I tried anti-depressants and anti-anxiety meds to no avail. Nothing worked. Not even psychotherapy or group counseling could treat me. Anxiety had a grip on me and it wasn’t letting up. My Breaking Point… I began having 10 to 20 monstrous and paralyzing panic attacks a day. I was crying, curled up like a baby in need of salvation. My life became a living hell with constant fear along with depersonalization, headaches, sweating, dizziness, and palpitations. I was terrified from having to experience the next panic attacks that I thought I was going med. I was positive that the next panic attack would surely kill me, physically, not only emotionally. I really wanted help and I have went crying for help to numerous psychiatrists and doctors and took anti-depressants and myriad of sedatives to calm my fears but the side effects were horrible and my anxiety and fears were worse than ever! After years of therapies and drugs I still experienced severe and relentless panic attacks. The most significant one was 15 years ago and I still remember that night clearly. That panic attack was so intense it almost drove me to the edge of insanity. I had to do something and fast. Something had to be done and it had to be done quickly or I was going to lose my mind. It was time to take action! Deep down, I felt there must have been another option, a healthier alternative. It was then that I had started the long, frustrating road of trial and error until I have finally pieced a complete and comprehensive holistic system used by thousands of men and women to permanently cure the REAL cause of panic attacks and anxiety. 14 Years of Study, Research, Trial,Error and Experimentation After 14 years of doctors, medicines and ever increasing bouts of panic and depression, I finally managed to get myself together enough using relaxation and breathing techniques (coupled with weekly therapy sessions) to get a part time job and begin my life. Still, I could not escape these episodes of sheer panic. That’s when I began to anticipate getting fired because of all the days of work I missed due to an inability to leave my home. I bounced from job to job. Since I missed so much work I was always looking for somewhere new to escape to before my boss got fed up and fired me. My strategy seemed to work, except for the fact that I could never get comfortable enough at a job to really learn anything and gain the experience I needed to advance in my career. Than when I did find a job I loved I felt even worse about myself when I decided it was time to leave. I missing good opportunities and I knew it. Even falling in love didn’t help quench my panic. It only made it more intense as I brought another person into my world of panic and problems. I was in my mid-20’s and needed help. I made a solemn vow that… No matter what it cost or how long will it take, I was going to find a LASTING solution for my chronic panic attacks! I started a desperate quest that spanned 14 years of heartbreaking frustration and disappointment… During my panic attacks quest I was treated by dozens and dozens of M.Ds, specialists, herbalists, naturopaths, hydro-therapists, and even spiritual “healers”. In addition to that, I researched literally hundreds of “health” and psychology related books, health journals, and health magazines…and spent hours upon hours scouring one medical study after another. And I have also spent numerous hours picking the brains of various “healers” or “specialists” in person or on the phone. When none of that worked, I tried every imaginable panic treatment I could get my hands on…including numerous breathing techniques, special diets, over the counters, herbs, Traditional Chinese Medicine, hypnosis, visualizations, yoga and affirmations. Yet despite years of intense effort…giving my panic quest ALL my heart and soul… I Still Suffered From RecurringPanic Attacks! After none of the above treatments could practically solve my chronic recurring panic attacks and anxiety and the myriad of symptoms that accompanied this condition or had any impact on my condition (some treatments made my condition much worse and my general health was deteriorating). I came to the final conclusion that there were no magic pills or fix-it-all products to panic attacks. When the real cause of panic attacks and anxiety is neglected, your panic attacks will often become worse. Now, After 14 Years of Desperate Research and Experiments I Have Found The Missing Piece I Was Searching For One evening, I discovered a very important piece of information while talking with an alternative medicine expert and a holistic doctor about a book that had nothing to do with panic attacks, anxiety or fear. The piece of information stood out as the missing piece I was desperately searching for. I took that piece of information and, together with the other 14 years worth of information that I had collected, compiled a plan to eliminate panic attacks, anxiety and phobias. I followed that plan for 5 weeks and. . . My Panic Attacks Were Gone and Had Never Retuned and I Was Also Finally Free From All Anxiety Symptoms After learning, improving and applying this new set of strategies and techniques along with several tricks I have compiled over the years either from books or self experiments, all my panic attacks and anxiety were gone. Permanently gone! and life couldn’t get any better. I was so relieved . A simple holistic strategy had opened the door to my new and much more colorful fear free life. My plan had worked. I was finally from all anxiety and panic related symptoms. As such, fourteen years after beginning my mission, I got married and had become the proud parent of two beautiful, healthy children. I was also excited to see that other seemingly unrelated health issues I was suffering from had dramatically improved. The path to permanent panic and anxiety freedom has been paved! But it wasn’t there that my miracle cure surfaced. Now I am going to share this miracle with you. Sharon Was Able to Control and Prevent All Future Panic Attacks in Less Than 7 Weeks After She Followed My Proven 3-Step System Here’s an interesting story about a friend of mine who suffered from spontaneous panic attacks along with agoraphobia. She was a very bright mid 30’s women yet unemployed because of her condition. She was practically living on sedatives and other anxiety medications and was at one point in dire need of reassurance and help. I changed her name for privacy. Sharon was treated by 7 different psychiatrists over the years who advised her to keep taking the medications. She had followed my 3-step plan with some restrictions and limitations. I showed her how to reverse her condition by following the same approach you’re about to learn. Sharon committed herself to following the program. After less than 7 weeks (from the 15th of April until the June 4, 2014), Sharon’s panic attacks and agoraphobia had disappeared. For Sharon it was a life changing experience. I developed this program so I could share my proven system with men and women around the world. Everything I taught Sharon and discovered from my research is immediately available to you through this best selling Panic Miracle program. Amazingly, Every Other Man and Woman Who Used This Method Got the SAME Results I also started testing my system on other panic attack and other types of anxiety sufferers beside me and it yield the same shocking and groundbreaking results. In less than 7 weeks on average 28 out of 28 men and women participating in my experiment had completely got rid of their panic attacks and regain their lives. What’s even more exciting is that it worked on all types of panic attacks and on all levels of severity and with men and women of any age. All men and women who used this method had experienced the following benefits: So now I took the time, tweaked and refined the system to completion to ensure it will yield the most remarkable long lasting results. Since then thousands of men and women worldwide have used my 3-step system successfully and got rid of their panic attacks, phobias and anxiety quickly, safely, naturally and for good. Your Brain Activity and Panic Attack Actual scientific studies on the brain (scan demonstrations) show that once a person goes through a panic attack, the activity in his brain (the blood flow) shifts from the front of the brain (where rational thoughts are processed) to the mid brain (the part of brain which is most active in time of threat when a prehistoric/survival mode) which is characterized by a flight or fight response. Why am I telling you this? Simple. If your knew how to control your mental activity in a way that when a panic attack occures you can transfer your brain activity back to a rational mode (to the front part of your brain), you can easily overcome any panic attack, regardless of its severity. With my set of simple and easy to follow techniques you will learn how to safely and without side effects control that activity not only during a panic attack but even before it occurs so you can permanently prevent any anxiety or panic attack recurrence. The Big Discoveries That Changed Everything For Me… In the past, whenever I experienced fear of leaving the house, general anxiety or panic attack due to public speaking, since they were so tormenting and scary I used to try to deal with the “event” itself the problems my anxiety was causing me, I used to try to handle the symptoms and stop the problem itself. Hardly did I know then, that by taking this route I will NEVER cure or prevent my panic attacks from recurring. In fact, trying to fix your condition this way will in most cases make it much worse in the long run. You must first UNDERSTAND and then DEAL with the deep-rooted mental elements and barriers that are responsible for the anxiety, fear and panic attacks you’re experiencing. This is the only way to freedom. Here are 3 of these fundamental elements: 1. Panic and Anxiety Are Addictions Not a Disease Prescription drugs or psychological therapy are the two main options that each anxiety sufferer is offered when searching for help. These two options are aimed at fixing the disease, to calm or eliminate the “thing” which is ‘all in your head” that’s causing you all this trouble and destroying your life. The truth is, anxiety and panic attacks are not diseases or conditions you need to treat, fix or cure. Panic attacks and anxiety are addictions you need to get rid of. The moment you understand that panic attacks and anxiety are addictions (these two conditions share many of the symptoms of conventional drug or drinking addictions) and not as a disease and handle them as such, you can literally control and eliminate almost all types of anxiety and panic attacks simply, easily and safely. My program shows you several quick techniques to utilize this approach. 2. Panic and Anxiety Trick You All The Time Panic is a powerful manipulator. It uses its force to trick you into doing what it wants so you can make it stronger and stronger, all while thinking you’re doing what is necessary to stop it in its tracks. The first trick that panic plays is trying to get you to figure out what is causing it. As soon as you have your first panic attack, your mind struggles to figure out what happened. If you can’t come up with a good reason for your anxiety (like an accident, a robbery or something even worse), than your mind will make one up. You gauge your symptoms and yourself a reason for it which is usually one of two things: 1. there is something terribly wrong with you physically 2. or you are losing your mind The first thing people worry about when a panic attack strikes is fainting. The problem is, while you may feel dizzy and light-headed, you will not faint. You want to know why? Because people faint when their blood pressures dives too low and when you have a panic attack, your blood pressure soars upward! Secondly, people experiencing repeated panic attacks worry that they are either dying (or at least very ill), or that they are going crazy. Don’t worry. Neither of these assumptions is correct either. You aren’t ill – either physically or mentally –you are just being tricked into thinking so. Your mind and body is tricking you into feeling fear –real fear – when there isn’t any reason for it. That’s how insidious panic works! The Panic Miracle program will show you some very unique and powerful ways to overcome the Panic trick and set the road to freedom from fear and anxiety. 3. Panic and Anxiety Fears Are Not Real and Will Not Harm You The fact is that we don’t have to be in danger to become afraid. Watch any good horror movie and your body will respond with fear, even though your mind knows there is absolutely nothing to be afraid of. That is the kind of synthetic fear panic uses to grab hold of its victim. You are driven from a discomfort situation into a fearful one. One of the most insidious tricks panic uses to get – and keep you – in its grip is to make you confuse danger with discomfort. Your body instinctively responds to danger –real danger – by fighting, fleeing or freezing (along with other symptoms such as: dizziness, rapid tingles (paresthesias) and rapid heart beat. That is nature’s way of keeping us alive, and safe. When we are uncomfortable, the natural response is to chill out and relax. This makes it go away. But, when panic makes us think that an uncomfortable situation is actually dangerous, we respond in the exact opposite way that we should, which only increases our anxiety and keeps the cycle of panic moving forward. Before you know it, you have let panic trick you into believing that every corner hides danger. Well, these fears are not real. The fear of leaving your house, the fear of driving, publicly speaking or the fear of having another panic attack, are all imaginary and don’t exist even in your head. Even if the bodily sensations are frightening, there’s nothing to fear. No damage will be done to you. Your fear is simply empowered by your bodily sensations. I know its hard to accept this now, but the moment you do accept the TRUE and REAL nature of fear and how it works on you, all of your anxieties and phobias will melt away- like that! The Panic Addiction, The Constant Imaginary Fear and The Fear of Having Another Panic Attack Are the Root Of Your Problem The ONLY way to achieve complete freedom from anxiety and panic attacks is to understand how to wave cycle of anxiety works, how you are becoming an addict to the imaginary fear and to the false notion that you’re sick and need to be cured and by finally breaking the vicious cycle of fear of having another panic attack. The moment you overcome the fear of having another panic attack, the cycle is broken and you’re free. Unless you break the cycle of fear and panic attack addiction, your next anxiety attack will always be lurking around the corner waiting to take control over you. Avoiding situations that make you anxious or calming your fear to the point where they are not bothering don’t work in 95% of the cases. The Panic Miracle program has already helped thousands of people to become free from the destructive, crippling and addictive cycle of panic and anxiety and gain back their lives and you can too. WARNING: Panic and Anxiety Drugs May Cause Serious Side Effects The most common class of panic and anti-anxiety drugs are called: Benzodiazepines. They include: Benzodiazepines drugs act fast by reducing brain activity thus bringing relief within thirty minutes to an hour. Benzodiazepines are recommended to be taken during a panic attack or an anxiety episode. But they have some very unpleasant side effects, especially when increasing the dosage (what most panic attack sufferers often are inclined to do). They can cause sleepiness, fogginess, and un-coordination even on low doses of benzodiazepines, which can lead to problems with work, school, or everyday activities such as driving. When benzodiazepines are built up in the body due to their slow metabolization, the result can lead to the following common side-effects of benzodiazepines or tranquilizers which include but are not limited to: Benzodiazepines can also cause depression and suicidal thoughts and feelings, emotional blunting or numbness. There are also more severe side effects which can occur by taking anti-anxiety drugs, including: As you can see, not only do common drugs aimed at treating anxiety and panic attacks do NOT tackle the deep-rooted causes of anxiety, they can cause some serious, even dangerous side effects that can eventually worsen your condition. The Only Way You Can Ever Cure Your Anxiety and Panic Attacks and Prevent Their Recurrence is by Correctly Diagnosing Your Condition and By Breaking The Destructive and Addictive Cycle of Fear and Anxiety Instead of treating your panic attacks and anxiety as a psychiatric disease that you need to fix by calming the fear, lowering brain activity or using breathing, diet and lifestyle changes to relax, the ONLY way to permanently become free from panic attacks and gain control over your anxiety is to learn exactly how to break the addictive cycle of anxiety and overcome the panic trick. This can be done safely, quickly and without any side effects using the protocols you will learn in Panic Miracle. When I finally figured out the missing piece to the panic puzzle along with what was going on in the anxiety and drug industries, I decided I had to take action so I put things on paper and began guiding other panic and anxiety sufferers using this new system I developed. Now, for the first time ever, the same panic cure system that helped thousands of anxiety sufferers all over the world to permanently cure panic attacks and eliminate all anxiety related symptoms is available to you in a single, jam-packed, 250 page e-book: “Panic Miracle ” The Only Holistic System In Existence That Will Teach YOU How To Permanently Cure Your Panic Attacks and General Anxiety, Regain Your Self Confidence,and Enjoy Life Without Fear! “Panic Miracle System” is a 250 page downloadable e-book, jam-packed cover to cover with all the secret natural set of panic attack cure techniques, unique powerful protocols and the step-by step holistic panic attack system I’ve discovered in over 14 years of panic attack and anxiety research. This program contains all the information you’ll ever need to eliminate your panic attack permanently without drugs, without therapy and without any side effects. Panic Miracle Is Completely Unique and Different From Any Other Information Source Or Anxiety Solution Because… Here Is a Small Sample Of What You’ll Learn When You Download Your Copy Of The Panic Miracle™ System Today: The unique and clinically proven Panic Miracle:3-step holistic anxiety and panic attacks cure system- 97.8% success rate at stopping anxiety and panic attacks permanently The shocking truth about conventional panic and anxiety treatments and the medication trap and how you can finally free yourself and use the natural approach forever. Discover exactly why panic attacks and anxiety hold you captive. There are several things that most panic and anxiety sufferers do WRONG when trying to escape these feelings of helplessness. Learn what they are and how to avoid these critical mistakes. Panic is a great manipulator. It uses its force to trick you into doing what it wants so you can make it stronger and stronger. Discover powerful and original techniques to overcome the tricks panic plays on you. Finally: Discover how to break the viscous cycle of trying to protect yourself using a unique set of techniques. 7 UNIQUE and EXCLUSIVE steps to analyze your panic attacks: learn exactly how to analyze your own panic attacks and anxiety episodes in the quest of figuring out what got it started in the first place. REVEALED: Powerful 10-step self hypnosis plan to calm that inner chatter rushing through your head and triggers your anxiety EXPOSED: Most of us who suffer with debilitating panic attacks quickly become expert liars. We hide our panic attacks through a veil of secrecy. Learn how to overcome this destructive habit quickly using a UNIQUE set of protocols. SECRET#4: The EPE Plan: Discover how to incorporate 3 important elements in your pathway to anxiety ad panic attacks freedom SECRET#15: a Proven set of techniques to explore the emotional impact your thoughts have on your panic attacks and anxiety: People with panic disorders tend to distort even the most basic thought into a catastrophic outcome event that creates an emotional response. Learn EXACTLY how to avoid this dangerous thinking pattern. The 7 most important nutritional foundations to an effective panic and anxiety cure program (ignore these and you’ll it will become even more difficult to completely get rid of your panic attacks) REVEALED: Why it is often so dangerous to follow your gut feeling: Here’s a great rule to follow when you find yourself in the throes of a panic attack. WARNING: Unless you know when your negative thoughts have moved beyond the norm to become self defeating beliefs that can seriously aggravate your condition, you will never be able to control or prevent anxiety, panic attacks or any type of phobia. Several of the best-kept anti-anxiety supplements that almost NOBODY knows about…compiled bya 14 year study Why most people are trying to deal with their panic attacks using totally wrong methods… and how to modify your routines to make them twice as effective for stopping all panic attacks in their tracks and prevent their recurrence. The amazing connection between physical activity and anxiety and why, when, where and how you can start ‘exercising’ your way to panic and anxiety freedom today! The 2 breathing strategies that significantly help your body and mind to start heal itself, calm you thoughts and ward off panic attacks and anxiety thoughts before they occur Why no special diet or detox program will ever cure your panic attacks, phobias or anxiety SECRET#18: Trying to be perfect to everyone all of time isn’t just exhausting, it can be dangerous, setting you up for feelings of anxiety and panic. Discover why changing the way you think about yourself can be crucial to your success in fighting panic attacks and anxiety. Anxiety can lead to procrastination. You feel so anxious about completing a task that you put it off. The more you put it off the more anxious you become, and there begins a new cycle of procrastination/anxiety to deal with. Discover the MOST effective method to break this downward spiral SECRET#27: One unique way of working through the negative thoughts flooding your mind, tearing you down during a panic attack is to agree with them. Discover the most powerful technique for battling anxious thoughts: the Acceptance Paradox 5 Steps to handle any type of panic attack or anxiety episode: Our instincts tell us to resist a panic attack and to protect ourselves when one strikes. But that only makes it worse. By following these five basic steps you’ll find the right and optimal response to your panic and anxiety attack. REVEALED: Learn the best and most effective method of facing your fears: using the Fear Hierarchy Table. Memory Re-Scripting is a powerful tool that can be helpful in getting over traumatic events, strengthen your mind and confidence and prevent any future panic or anxiety episodes. Discover EXACTLY how to apply this powerful method. REVELEAD: anticipating fear can and does have a powerful impact on the way you think and feel about yourself and on your panic attacks. Discover how to avoid the consequences of anticipating your fears. Keeping a Panic Diary is One of the BEST ways to see the progression of a panic attack (and to get to understand it). Learn how to write manage a powerful panic diary using easy to follow instructions REVEALED! The hidden truth behind your everyday activities and their negative impact on your panic attacks and anxiety episodes. Discover how to stop sabotaging your chances of getting rid of your panic attacks! A secret yet very simple technique to stopping panic which deeply helps to rebalance any deficit of carbon dioxide in the blood that is often the result of panicked breathing. A gentle method for reducing stress and anxiety. This method has been used for more than 4,000 years to channel negative thoughts and to control anxiety episodes. The SURPRISING connection between posture and anxiety. Can the wrong posture aggravate your existing condition and lead to more panic attacks? The answer may shock you. The CRUCIAL link between diet and panic attacks. Discover how your diet could be causing your anxiety and the role your diet plays in your panic. Panic Miracle™ is so much more than just an “e-book” – it’s a complete holistic system for sure-fire freedom from panic attacks- possibly the most comprehensive anxiety cure system that has ever developed. What The Panic Miracle System Can Do For You The Panic Miracle System addresses the deep rooted causes of panic attack and general anxiety and stops them permanently. By tackling the addictive cycle of fear and anxiety using a holistic, multi dimensional approach it ensures the you will never have to suffer another anxiety attack or phobia in your lifetime. Thus you could enjoy lasting freedom from anxiety and panic attacks and finally be able to… Leave your home, plan holidays or stay alone without any fear or anxiety Dramatically improve your relationships with your loved ones and other people. Achieve clarity of mind, peaceful feelings, relaxation and balanced thoughts Experience peaceful nights without phobias or anxiety related symptoms Boost your self confidence, and every morning enjoy the thoughts of what’s waiting for you each day instead of fearing it Become more social, charismatic, talkative and likeable person Enjoy flying ,driving or traveling by any means without fear or anxiety Start experiencing activities you haven’t thought possible in the past like scuba diving or hiking. Have complete trust in yourself and in your body that there is no danger awaits regardless of what’s ahead of you. Take charge of your mind and thoughts. Enjoy utter freedom from unrelenting and disturbing thoughts. Make appointments with others and socialize without concern, anxiety or worry that you will not be able to complete the meeting. Give a speech or presentation with confidence without fear of having an anxiety attack Save 1000’s of dollars otherwise spent of prescription drugs and therapies. Have increased mental clarity, enthusiasm and vitality. Your Case Is Not Unique! No Matter What The Causes or Symptoms of Your Panic and Anxiety Are, You Can Start Using This Powerful System RIGHT NOW To Pave Your Way To Permanent Freedom From Anxiety Attacks! I am asked by many of my clients on a daily basis whether it would work for their specific case of panic attack, anxiety or phobias and I always answer the same question: regardless of how long you have been suffering from panic attacks and anxiety, I can guarantee that this program would work for you, even if you’ll need to make certain adjustment with my help to suit your individual needs and lifestyle. Take the opportunity now to free yourself from this crippling condition and fulfil your true potential. There are no unique causes for anxiety and panic attacks and the principles outlined in the Panic Miracle system required to cure and prevent your panic attack are basically the same; These principals have been proven to work and show outstanding results regardless of your age, gender of lifestyle. The Panic Miracle System Has Been Clinically Proven To Work On All Types of Panic Attacks, Anxiety and Phobias By following the simple 3-step approach found inside the Panic Miracle you will become permanently free from your anxiety and panic cycle and any future panic attack and its related symptoms. The best news is that the program works on all types of panic attacks, anxiety and phobias. The Panic Miracle system has been clinically proven to work in all of the following cases: Situational Predisposed Panic Attacks Spontaneous Panic Attacks Specific Phobias such as the fear of driving Social Anxiety such as the fear from public speaking Generalized Anxiety Disorder Whatever your panic and anxiety condition is, when you finally decide to stop making the same anxiety treatment mistakes that have been holding you back and begin applying the techniques in Panic Miracle you can literally choose to become anxiety free. You will have the power to make it happen. Why You Can’t Trust The Drug and Pharmaceutical Companies and Your Current Sources of Information With billions at stake, these anti-panic attack companies will tell you anything to get you to buy their products. They’ll even lie right to your face! Many anxiety sufferers visit a psychologist or an online forum only to be given the same ancient advice: take pills or herbs, do some relaxation and breathing exercises and change your diet. Psychiatrists will gladly prescribe medication because it’s very effective as a band aid treatment and it works fast to numb the patient. Without being too judgemental, I know from personal experience and from that of my customers that both the above approaches don’t work and this is why I created the Panic Miracle program in the first place: if offers a new refreshing view on panic attacks and anxiety and tackles the deep rooted causes of this condition in the most effective way an therefore the results last a lifetime. For more than 14 years I’ve researched and experimented with all these ‘very promising’ products only to find the true secret to lasting anxiety freedom just like you’re doing now, so I understand how it feels to be exploited like that and throw your hard earned money on the next useless pill, and over the counter and end up with nothing. I wasted thousands of dollars and was frustrated and discouraged just like you before I finally discovered what really worked. An Important Reason You Should Try The Panic Miracle System Today: Over 378,000 men and women in 128 countries have already used the program successfully over the past 7 years! And I’ve used the feedback from all of those men and women to refine the system into the current updated 2015 version. Not only that, but the Panic Miracle program has one of the highest satisfaction rates in the entire men and women’s health industry: 97.8% of Panic Miracle users are satisfied with the program. These reader satisfaction statistics above prove that if you apply the 3-step approach of the Panic Miracle, you WILL get results… plain and simple! Life is Too Short to Try And Cure Panic Attacks On Your Own Through Trial And Error. Take Charge Over Your Panic and General Anxiety Right Now And Follow a Proven Step-By-Step System! Why go through years of trial and error when you can read the Panic Miracle book and follow the practical step-by-step general anxiety and panic attack freedom techniques that took me 14 years to accomplish? By applying the “insider’s secrets” in this book you literally short cut your success by years! not to mention save yourself thousands upon thousands of dollars in the process. The methods outlined in the Panic Miracle System are methods most people NEVER discover by trying to do it on their own. The proven and probably the fastest way to achieve any goal according to psychologists is to “model” someone who has already achieved what you want. With this system, you practically have an opportunity to model not one but thousands of people just like you who suffered from panic attack, followed the methods in the Panic Miracle System and are now completely free. You should be living an anxiety-free life, it’s your birth right. Why do things the hard way? Take Charge Over Your panic and anxiety Right Now And Follow This System! Let Me Show You The Proven 3-Step Secret Program That Allowed Me and Thousands Of Other Women to Achieve Permanent Freedom From Panic Attacks and Anxiety For The Last 14 Years! These are not theories written by some science geek that never had panic attacks in his life. I used this system myself and still follow it as we speak. I practice what I preach. Don’t feel bad – you’re not alone. I’ve been there too. I’ve learned slowly and painfully. I made all the mistakes, bought all the wrong products and trusted all the wrong people. I don’t want it to happen to you. I want you to know the truth about your panic attacks and how you can permanently cure it. You deserve it. That’s why I wrote this program. In my e-book I have laid out a unique easy to follow step-by-step treatment that can instantly get rid of your pain and start eliminate your anxiety by addressing the root cause. The Panic Miracle system has been tested and refined for years to make the system as easy as possible for every men and woman to follow, yet extremely effective at curing all types of panic attacks and phobias in the shortest amount of time. In this exclusive bonus you’ll get to listen to 7 one-hour relaxation MP3 audios. These wonderful audio recordings will help you relax and regain your inner peace in ways that you’ve never experienced. The Ultimate Guide to Stress Relief is just what you need to finally take control and rid yourself of stress and welcome relaxation once and for all! Managing stress and knowing how to relax are both absolutely necessary to having freedom from anxiety and a healthy and happy life. This program is by far the most effective and proven method to eliminating panic attacks permanently. However, I believe in constant improvement. I will always continue to research, test and refine what I have learned to make this program even better. In fact, in the near future I plan on offering this program only as part of a membership package including several exclusive bonus reports and special updates at a substantially higher price. Order now and you are guaranteed to get all future bonus reports for FREE for life! That is one of the awesome benefits of e-books. If a new edition of a hard copy book is released, you have to go to the bookstore or amazon.com and buy it all over again! Not so with ebooks. When a new, updated edition of Panic Miracle, is released, you get it for FREE! It’s easy – I will simply contact you through my private clients-only email list and send you instant download instructions so you can stay totally up to date on the latest anti anxiety breakthroughs.. Yes, free private counseling, advice and guidance from a certified nutritionist and a life-long medical researcher are always just an email away. If in any time you feel confused, you can have your troublesome questions privately answered. I’d love to hear from you. Just email me. I promise you’ll get an answer in 24 hours. This help is practically priceless. You’ll always feel that someone is there for you…so you’re never left to deal with your panic attack alone. With this free and unlimited email support you can practically be sure that… you are always on track, you are always encouraged, and… you’ll be able to complete the program more effectively and get quicker and greater results. Mind you that because of the exclusive nature of the support I provide to my customers, and because I am a man that stands by his words, there is obviously a limit on the amount of emails I can answer a day (I already answer more than 100 daily). No matter how committed I feel to help other panic attack sufferers, this invaluable personal guidance will NOT be offered forever. So What’s the Bottom Line? How Much Does This Complete Life Changing System Cost? The Panic Miracle System is by far the most comprehensive and effective system found online and in the physical world. It is the ONLY holistic step-by-step roadmap to permanent panic attacks and anxiety freedom in existence. Yes, this is a bargain any way you look at it! Once you place your order on Clickbank’s secure server, you will be directed to the download page, where you can download your Panic Miracle™ manual and get started IMMEDIATELY. The e-book is in PDF format, which can be viewed on any computer (PC or MAC). You can read it right on your computer screen, or you can even print out your own hard-copy. The results will come. The minute you start applying the methods and techniques outlined in the program you’ll start feeling and looking much better. At the end of several weeks, your panic attack, anxiety and phobias and ALL their related symptoms will disappear and you’ll look and feel so confident and great that your friends will not recognize you. Best of all, you’ll know that the anxiety freedom you’ve achieved is permanent and you’ll own the knowledge that got you there. That’s all there is to it. Once you’ve downloaded your book, read the entire manual from cover to cover. Then take action and start immediately! The step-by-step instructions are written in a conversational tone and in plain English so you can start today! If You’re Finished for Good With all the Hype, Claims and “Quick Fix Cures” That Have Failed You in the Past and You’re Ready to Do it the Right Way, Then This Is The Honest and Effective Panic and Anxiety Solution You’ve Been Searching For Just imagine what your life is going to be like without panic attacks and without anxiety. It’s waiting for you. You were meant to enjoy a lifetime of opportunities, excitement and freedom to do whatever you wish without fear or limitations. You don’t have to suffer any longer. This is the path to your freedom from panic attacks and anxiety. Imagine the emotional pain, the horrible symptoms of anxiety, the constant fear, limitations and frustration you’re going to have to live with your whole life if you don’t do something about it NOW! Imagine no more worries about your panic attacks, no more sleepless nights, no more sweating or fainting for fear, no more loss of control in public or the fear of consequences from having another anxiety attack while driving. Imagine excellent health, clarity of mind, freedom from thoughts that circle your mind, confidence, excitement, enthusiasm, rich fearless social life and a wonderful overall feeling. You could be searching for decades yet never find the solution you’ve been looking for. You could be endlessly testing and trying different quick fix panic cures and worthless risky medications just be more frustrated and your anxiety worsened. Isn’t it time you tried something new? If you’re even remotely interested in finding a real and permanent solution to panic and anxiety freedom, then you owe it to yourself to at least try the Panic Miracle™ system. Bear in mind that 95% of the people in this world are going to keep looking for that fairy tale pill or quick fix treatment. But I don’t think you would have read this far if you were the type of person to follow the crowd. If you’re one of these special people who are motivated enough to try a real honest and effective anxiety solution- one of the top 5% who are ready to do what it takes to finally be panic attack free then join us and order today, because “just thinking about it” never led anyone to a better health and feeling. Sincerely, Your Friend and Guide to Panic Attacks and Anxiety Freedom, Chris Bayliss, Medical researcher, health consultant, nutrition specialist and author of the Panic Miracle™ system P.S. If you have any questions or concerns you’d like answered before you order, feel free to contact us at any time. Panic Miracle™ has already worked for thousands of men and women in 128 countries worldwide, and many of them had questions about the program before they started. Please do not make the mistake of dismissing this opportunity out of concern that it may be hype or some scam. If you have reservations let me put your mind at rest. I will be more than happy to talk to you if you need reassurance. I know my system can work for you too. P.P.P.S. I know that you’re probably frustrated and in pain because of your anxiety and panic condition and the only real question on your mind is whether or not my program will help you. Well the answer is YES… I believe it will. I can honestly say that the Panic Miracle is one of the most advanced, and original systems ever created to battle general anxiety and panic attacks. Not only in my opinion, but from all my customers who said they tried numerous other products with little or no success. Just look at all the testimonials above! These are real men and women who were once in your exact same position until they found this website. Nothing on the internet or even in book stores can compare to what you’re about to get your hands on. NOTE: Panic Miracle is a downloadable e-book. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the e-book and all the bonuses onto your computer. The e-book format is adobe acrobat PDF, which can be viewed on Mac or PC. Listen to Real Success Stories From ActualPanic Miracle™ Customers… ” I had a very troublesome anxiety disorder along with severe agoraphobia. I took seizure meds to prevent passing out. I was really deep in an horrible, unbearable condition, and you have truly saved my life. I did not realize what was going on…but your program made me see that I was not the only one! It has now been 10 months since I first implemented your 3-step approach, and I haven’t had a SINGLE panic bout since. The constant anxiety I suffered from for more than 8 years had simply disappeared. I go out of the house without fear whenever I please. The feeling is simply remarkable! Thank you so much, Chris, for everything you have done for me… ” -Mike Oversby- U.S.A ” At the time when I bought your program anxiety was starting to take grip on my life… I can now say that I am finally in peace and in control… thanks be to your program.. A must read if you have any panic disorder. Your help is simply invaluable without the side effects of drugs… ” -Tammy J.- Australia ” I have ordered your program 2 months ago, had more effect on my life than anything else I have ever read about Panic Disorder. Although the whole program is very helpful, Step 3 in your program made the most impact. I had severe hyperventilation, which aggravated many of my panic sessions. Realizing the impact that hyperventilation had on my system then mastering the correct techniques has practically changed my life. ” -Gary Kelso- U.K ” I have suffered for 14 years with anxiety disorders, after numerous sessions with psychiatrists who only diagnosed my agoraphobia and told me how it developed but never helped me escape this nightmare condition, I can safely say that your program was the most effective as far as understanding the source of my panic attacks and overcoming this vicious cycle without drugs. Thank you for a marvellous work. ” -Roxanne Nowland – Ireland- ” As my panic attcaks worsened I was determined to find relief and escape the horrific situation I was in. Your program provided me with the tools to conquer my panic and general anxiety before it took control over me. I was determined not to take drugs which only mask the problem, and I conquered my disease it! Your 3 step program was the key to my freedom.” -Sara Dinnage- ” Your book and personal guidance are a must for anyone suffering from panic disorders. I was surfing the internet with trying to find answers to my recurring and debilitating panic disorders and I accidently stumbled across your program. You have saved my self esteem and independence after years of crippling anxiety attacks! It has been 9 months since I completed your steps and I have never experienced even ONE panic attack since! Your book is a real life saver. Thank you so much for your personal guidance and patience. ” -Inga U.- Sweden ” I’ve followed your program last month and not only did it helped me understand the cycle of anxiety I was stuck in, it had truly helped me get rid of the panic bouts I use to suffer from for years. You have done a great job and I will highly recommend your program to anyone suffering from panic disorders but only to those who are willing to take action. It will change their life, I am sure of it. ” -Yoel Horowitz – Israel ” Your step by step program was not only realistic, clear and concise, it helped me regain my life. I was constantly scared to speak in front of even the smallest audiences and the thought of driving would me sweat. I just could not take it any longer. I am glad my wife insisted on ordering your guide. It had proven to be the wisest decision I had made in years. Thank you for your personal support, Chris. I am now back on track. ” -Dan Chislett -U.S.A ” I have read many guides on panic disorders having suffered from this condition for over 12 years. Your program is the most effective and to the point advice I have even encountered. You have challenged me to seek the answers within me rather than jump of the medication wagon for salvation as most doctors and guides will advise. Thanks to your step by step instructions I was able to free myself from the debilitating anxiety attacks that have destroyed my career and ruined my family life. I am now a completely different person. Who could have thought that such simple changes in perception and tiny lifestyle alteration would make such a difference. I am a living proof that your program works. Thank you so much for everything! ” -Michelle Francis -U.K “Your program has definitely made a difference in my life. I have consulted many doctors and have read numerous guide on the subject, but all I got was theories upon theories. I need help. practical help and guidance and your advise really helped and I wish to thank you for this marvelous work… I have suffered with anxiety and severe panic attacks for a long time but luckily I have started your program early last month and read it cover to cover. I could immediately see how flawed my perception about panic was. Your program is already helping me see the light at the end of the dark anxiety tunnel. Thank you for all your hard work, your patience and the difference you have made.” -Jim Hoeft- New Zealand ” I have suffered from panic disorders for 9 years, but your program is quickly starting to kick in and I see a difference! As one who has been treated by many therapists for panic disorders, I warmly recommend this text as one that really works. I have been following less than half of the protocols and exercises and it has helped me already to overcome my anxiety attacks. Your book is a real gem. I will warmly recommend anyone with the same problem to get your program. It works!” -Naomi D.- Germany “The information and techniques presented in this book changed my life in a profound way. Not only have I become a FAR less anxious individual in general, but I have the tools to combat every type of mood swing imaginable. My self esteem is at heights I could have never imagined. Whether you panic left and right, have mild anxiety, or are simply a human being, I GUARANTEE this book is worth your time. This is the real stuff: researched based and tested over and over again. This is a great book. There are lots of brief “case studies” which help explain the concepts, and many suggestions for relieving the fear of panic attacks from your life. It was recommended very highly to me – I would encourage others either with anxiety disorders or that have friends or family with this disorder to read it!” -Ruth L – U.K “On November this year, I was searching the internet for a solution to my generalized anxiety disorder, social phobias and fear of driving and I have found your program and ordered it. I found myself mesmerized by the content and the practical easy to follow approach. The clear instructions REALLY helped me take charge of my thoughts. Two weeks later and I never was the same person again. The results from following your protocols on a daily basis, were astonishing to say the least. I am now living without any fear and the feeling is divine. I was getting to the point were I couldn’t leave my home. Your program is a gift from heaven. I would recommend your book to anyone with panic disorders or general anxiety. Thank you. ” -Dean Giesbrecht- Canada ” I recently completed your program with your personal guidance and I can honestly say that after using small portions of the “go-to” techniques and daily mood logs, I am no longer afraid of driving and the panic attacks have simply disappeared out of the blue. I know it sounds quite unbelievable, especially for a chronic case such as myself, but it did work and I have no words to express my gratitude. Your program is simply the most remarkable toolbox for life contrary to many other programs and therapies that make you feel sorry for yourself or take drugs to calm the fears. I struggled with generalized anxiety for 7 years and took many medications for it, but had no success. After following your program I became a new person. It’s a dream come true. ” – Scott Dalhuijsen- Netherlands ” I ordered your guide at the end of last year because it was recommended reading for conquering anxiety, panic attacks and depression. I loved it! your program is just like having a real human guide you to freedom from this crippling conditions. I liked the practical step by step approach contrary to other “psychobabble” I have read in the past. I especially like the fact that your guide had included all the unique and different reasons why someone would have this condition and how to deal with it. period. I have began to see results almost immediately though I guess all of us are different and it may take a while for other folks but there is serious hope with your book. You have brought me back my self confidence and a real sense of control in my life. The real-life scenarios in the book which was written in everyday language were truly invaluable. Thank you for everything! ” -Patricia Silva- South Africa ” Chris, your program really does stand on its own when it comes to addressing anxiety in general and panic attacks. The information you have provided is simply out of this world. I really appreciate that you mentioned every conceivable aspect or type of fear, panic and anxiety rather than just focusing on panic attacks since most of us suffer from a combination of phobias. I seriously think your guide can help even the most severe cases of anxiety and human fears. You have given me my life back and I will be forever thankful. ” -Carol Iannicelli- Denmark ” Your guide has provided the deepest insight into the physical and emotional cause of panic attacks with a series of techniques to overcome these conditions which I have yet to encounter. Following your plan was very effective for me even though most of my panic attacks occurred for no apparent reason. I adhered to the mood charts and followed the exercises and the results were amazing in a very short period of time. I could hardly believe how simple and easy that was having lived in the darkness for so long, it’s so good to be back to life and functioning as a normal human being. Thank you! ” -Richard Piersma- NY, USA ” Your program is a wonderful resource for individuals who are suffering from anxiety or panic disorders. The simple yet in-depth explanation of what actually occurs during these panic bouts was invaluable to me as well as the numerous easy to follow techniques to tackle them and prevent their recurrence. Having suffered from anxiety attacks for more than 16 years, I was finally reaching the end of my rope. I surfed the net and found your guide which was warmly recommended by an ex sufferer on an anxiety forum. It was so hard for me to be a chronic panic sufferer when everyone around me seemed so peaceful. There were times that even the words “anxiety attack” would make me burst in cold sweat. Your program and personal assistance had saved my life without question. ” -Karen Combe, UK- ” In addition to the practical instructions I have followed which utterly changed the way I identify and approach each panic bout, your guide had given me the ability to feel like a normal human being with a common condition armed with the optimistic tools and real hope for recovery. Since I have started your program I had managed to let my panic attacks be afraid and not me. It is as simple as that. I was also deeply moved by the deep analysis and sheer work that was put in this program in the clearest form. ” – Raymond Loggins, USA “As someone who has battled with chronic panic attacks for many years, I cannot recommend your program enough. I’m in my early 40s and have suffered from panic attacks and phobias on a daily basis for at least 17 years and was on more medications and therapy sessions that I can remember. I have stumbled across your book When I started to feel like I was losing it for good. I decided it was time to take action and I did. Your guide has helped me tremendously. The step by step techniques along with the daily mood logs were the key to my recovery. I no longer fear to leave the house and I haven’t experienced a single panic attack or anxiety for 5 months now. This is truly amazing. ” – Franz Schaw, NZ- “I am doing really awesome now being at my house alone with no panic or fear whatsoever. I have battled with driving anxiety as well for many years and your tips were a real god sent as I have recovered from this awful debilitating condition as well 3 weeks after I have completed your step by step plan. It has restored my reassurance in myself and had provided me with a great sense of control to overcome the nightmare I was in and become an independent person once again. I would recommend anyone suffering from either anxiety, panic attacks or all types of phobias to give your program a try.” -Arlene Menezies, Australia “I have had severe panic attacks and general anxiety problem for over 11 years. Your guide has by far the best and most informative program of this condition that I’ve ever read. I’ve had gone to many psychologists and groups to try to eliminate or at east control or decrease the frequency of attacks and took different types of medications and herbal remedies but the problem persisted. After adhering to your suggestions, it has been 4 months without even a single attack. I am sure that if anyone who suffers from this disorder really listen to your advice and do his or her homework they can conquer this disorder for good. I already recommended your program to a friend in Germany ho happens to have the same disorder and I’m sure he will find your guide HIGHLY effective. God bless! ” -Gary E – New York, U.S.A. ” Chris, your Panic Miracle program helped me to fundamentally alter the way I thought and handled my consistent panic attacks and social phobias. I think you have created a great tool if one is willing to take action and use to practically rid of these crippling afflictions. I found your program and ordered it as I was looking for answers on the internet since nothing conventional that I tried really worked. I have found your advice to be tremendously helpful as I followed only few of the exercises and daily mood charts and it actually worked like magic. I no longer afraid to walk out my home during the night and the fear of driving and the anxiety that had accompanied it were also gone. Thank you so much! ” -Lara Davidson- BC, Canada ” I was suffering badly from all classic anxiety and panic attack symptoms but was misdiagnosed by several doctors who insisted I had heart and blood pressure disorders. I was experiencing my worse panic bouts when I went to bed or in the car while driving to work. I was almost paralyzed by these horrific experiences that I started taking pills and all sorts of medications just to clam the fears that haunted me day and night. It came to a point where I wanted to do something about it or just die and end it. My father and I had decided it was time to take action and a close neighbour had recommended your program. I still thank her every day… I am now a completely new person. I smile a lot and drive with confidence. I feel so empowered by your methods and in depth information about the cause of this vicious cycle of panic that I feel I can handle almost anything. Your guide is definitely an excellent resource for anyone who is dealing with general anxiety, phobias and panic attacks. Thank you! ” -James Hewson -Canada “I learned more from your program than decades of therapy and group sessions ever provided me. I am still amazed of how simple and easy it was to follow your suggestions and how close I was to a solution from anxiety and panic attacks that had tormented me all these years. I have followed all the exercises and techniques you have provided in the guide and saw almost immediate results and I feel so much better, I cannot put it in words. All of the anxiety symptoms I have suffered from have vanished. The tools you have give me in order to tackle my fears from elevators and public speaking were nothing short of amazing. With much appreciation… ” Nathan D.- Oregon -U.S.A ” Chris, your panic miracle has helped me so much with my panic attacks, it’s almost unbelievable. When even I feel that panic start crawling I immediately apply what I have learned from your guide and it works right then and there. It’s amazing, really amazing. does help. I have ordered many books over the years but found them less helpful than your practical step by step approach. Your program had definitely turned my life around from being such a fragile helpless person to a powerful, in control and independent woman, empowered by a very concise and coherent method to battle all types of anxiety and panic attacks. ” -Natalia H.- Germany “I used your program in order to manage anxiety attacks and it did far more than that. Now, seven months later, I am off the daily drugs I was taking and I experience no panic attacks at all. This makes your program invaluable to say the least. I am driving without fear and step out of my home at any time without worry or any symptoms at all. I enjoy life and feel very confident that I would never have to worry about suffering from the limitations imposed by panic and anxiety ever again. I have used your program combined with a mental health professional advice and had great success. The night-time anxious feelings are also gone, completely. I feel like screaming with joy. Thank you for all your patience and dedication to help others. Love.” -Evelyn G- New Zealand © 2004-2019 Panic Miracle .com – How to treat General Anxiety and Panic Attacks Holistically Click here to get Panic Miracle™ – OFFICIAL WEBSITE – Stop Panic Attacks and Anxiety Holistically at discounted price while it’s still available… All orders are protected by SSL encryption – the highest industry standard for online security from trusted vendors. Panic Miracle™ – OFFICIAL WEBSITE – Stop Panic Attacks and Anxiety Holistically is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60 days of receipt you are not satisfied with Wake Up Lean™, you can request a refund by sending an email to the address given inside the product and we will immediately refund your entire purchase price, with no questions asked. - ReviewApe - https://www.reviewape.com/?p=18164

[oovitus]

Weekend Reading, 4.8.18

I feel as though I’ve been talking a lot about the weather lately, but it’s been so unpredictable that it gives me and fellow New Yorkers plenty to say. It was mild and sunny last weekend on Easter Sunday, which made Monday morning’s rapidly accumulating snowfall a surprise. It was balmy on Friday, and it’s in the thirties now. Go figure.

My internal and external state seems to be ebbing and flowing with similar lack of predictability. My emotions have been all over the place this week: anxious one day, sad the next, perfectly at peace eight hours later. Last spring Maria shared with me the phase “emotional weather,” which stuck with me, and it feels particularly apt right now.

My body has been going through similar highs and lows: I’ve woken up on at least three mornings this week certain that I was fending off another cold; I’ll spend a day or so with a tight, dry throat and stuffy nose, only to wake up feeling sort of OK the following day.

I feel more clearheaded and less exhausted today than I have in a while, which I’m thankful for, but it’s been a long winter of being run-down. My sleep was thin and fitful throughout the holiday season, and January was marked by a lot of digestive turbulence—a stomach bug followed by the old pangs of IBS, which lasted for weeks. Throughout that time and since then it’s been one sniffle after another, and I’m moving into the time of year where it’s often hard to separate seasonal allergies from colds.

These are all small physical complaints, but in the aggregate they can feel tiring. They also drudge up an old feeling, which is discouragement—even disappointment—when my health isn’t robust. This was a big part of my own experience of orthorexia: panic and frustration whenever I experienced physical ailments, followed by desperate dietary tweaking in order to “fix” what was wrong. Back then, it never occurred to me that food wasn’t the root cause, that stress or sheer chance (running into the wrong microbes at the wrong time) might be more likely explanations of why I didn’t feel well.

Looking back on this, I realize that I was suffering from the same impulse toward control that had characterized anorexia. Orthorexia involves food and dietary habits, but for me, its truest kinship with other disordered eating was the intense desire to make my body behave. In this case, good behavior didn’t mean remaining a certain shape or weight, but rather being optimally healthful all the time.

Anorexia recovery asked me to befriend my body, to recognize its inherent value and to respect it no matter the shape. Getting over orthorexia meant letting go of the idea that my body could sustain peak performance without moments of fatigue or vulnerability. It included the recognition that vitality isn’t a steady state; it looks different from person to person, and it ebbs and flows and shifts and changes, just as we do.

This doesn’t mean that I don’t strive to be healthful and feel well. When I recognize the signs of illness or exhaustion, or when I suspect that my physical state is mirroring deep stress or discouragement—soul-sickness, I sometimes call it—I do my best to nourish and care. In these moments, I’m grateful to my body for giving me a signal that something’s “off.”

There are times, though, when chronic malaise or getting sick still registers as a trigger to the controlling and compulsive parts of my brain, still makes me feel that something is fundamentally wrong with my body. In these moments, it’s important for me to call upon my recovery tools of compassion and self-acceptance. I need to resist judging or labeling my body and instead ask myself what it’s communicating to me. And I do my best to remember that health exists on a complex and fluid spectrum, rather than a rigid scale.

Early last week I felt dissatisfied with my body for being susceptible and drained. Today I feel grateful to it, because the sniffles and pangs have encouraged me to take a look at areas, both physical and emotional, that I’ve been avoiding. It gives me food for thought and a roadmap for self-care as the new week begins.

Wishing you all clear lines of communication with your body as we move into spring. Enjoy this week’s crop of recipes and reads.

Recipes

I love the sounds of this beautiful, thin-crust white pizza. Eva tops it vegan garlic béchamel sauce, roasted tomatoes, crispy kale, and seitan: a perfect mix of color, texture and taste.

I make grain salads with so many different whole grains as a base, and I sometimes forget that rice can be one of the best and most toothsome options! I’m super excited to try Cathy’s simple, springy rice salad with shiitake mushrooms and asparagus.

I love the lentil + roasted carrot combo (there’s a salad version of it in Power Plates), and I’m all over Danielle’s lentils with roasted carrots, asparagus, and fresh herbs. Hearty enough for cool weather but full of spring energy.

Speaking of roasted carrots—and also of roasted cauliflower—Shelly’s couscous salad with creamy tahini is calling my name loudly. I need to add chopped dates to salads more often.

For dessert, Kasey’s decadent and beautiful coconut raspberry layer cake.

Reads

1. A new study shows positive associations between vegetable consumption and healthy blood vessels in older women. Researchers in the study, which is reported on by Health Day here, used sonograms to measure the thickness of female participants’ carotid arteries. The artery walls of women who ate the most vegetables were about 0.05 millimeter thinner than those who ate the fewest—a potentially significant difference, since a 0.1 millimeter decrease in carotid wall thickness was linked to a 10 percent to 18 percent lower risk of stroke and heart attack.

2. One of the most timely debates in healthcare is whether or not aggressive and widespread screening may do too much harm along with preventive good. I go back and forth about this, sometimes feeling certain that more information is better, sometimes agreeing with those who say that over-diagnosis substantially mitigates—and perhaps even outweighs—the benefits of many new technologies. This article provides a brief look at the controversy.

3. As that dialog continues, the value of prevention remains as strong as ever. I really like Christy Brissette’s five steps for reducing cancer risk, which feature selecting a plant-based diet and lowering red meat consumption as numbers one and two. I also appreciate that Brissette acknowledges the vital importance of social cohesion, flexibility, stress reduction, and taking pleasure in food.

4. I related to many pieces of Rachel KallemWhitman’s Medium piece on traveling and eating disorders, including what it’s like to have a fundamentally complicated relationship with travel because you’ve got stuff—anxiety, compulsions, whatever—that make changes to routine a major challenge.

The older and father away from anorexia I get, the more I can relate to her most recent sentiments about traveling: “…I feel accomplished. And content. I traveled and I enjoyed it — like everyone else seems to — and while I’m happy to be home I’m not resigned to stay still forever.”

5. Other things I relate to: nearly all of Sara Benincasa’s humorous and self-aware reflections on getting into meditation (also, getting past codependency).

On that note, wishing all of my fellow Greek Americans a very, very Happy Easter Sunday. I’ll be carting some of my favorite vegan avgolemono to my mom’s soon. And I’ll be back in a couple of days with what may be my last comfort food recipe of this winter season.

xo

 The post Weekend Reading, 4.8.18 appeared first on The Full Helping.

Weekend Reading, 4.8.18 published first on

[ernests4841277-blog]

Review: Floyd’s Of Leadville CBD Hemp Oil

Alzheimer’s disease, cancer, depression, PTSD, Chrohns, Fibromyalgia, Chronic Fatigue, Arthritis, Gout, GERD, MS, MD and cardiovascular illness patients may all benefit from taking cannabidiol oil supplements, in response to studies. Meals AND DRUG ADMINISTRATION (FDA) DISCLOSURE THESE STATEMENTS Have not BEEN EVALUATED BY THE FDA AND Usually are not Intended TO DIAGNOSE, Treat OR CURE ANY Illness. Science exhibits that a number of the compounds in marijuana have main health benefits, but docs fear concerning the unwanted effects which have long labeled marijuana an www.cbdoilreviews.online unlawful drug. Although they each fall beneath the umbrella of Cannabis, they are extra like cousins out of which Marijuana is purely illegal because of the high levels of THC, a drug that adversely impacts the mind. Most individuals testifying Tuesday were in help of the bill because it will make CBD more accessible. However anxiety just isn't the one psychological health subject CBD is credited for treating.

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The Cibaderm® Physique Lotion and Moisturizer is packed with 50 mg CBD Hemp Nourish™ to go away the pores and skin silky gentle. Rave Opinions has researched the 20 Best CBD Oil Products available on the market, so you may make an knowledgeable alternative when purchasing CBD. Everything that we do ensures that all the merchandise and the processes are achieved in full compliance with all laws and rules each domestically as well as internationally. In reality, I have never had a full night time sleep in years. Properly managed, the sport-hunting business is without doubt one of the few non-farm industries with potential for economic development in distant rural areas of Tanzania. Moreover, we do indoor as well as outside rising. Marijuana contains greater than 60 compounds that may be probably used for many medical purposes, and one in all them is CBD or cannabidiol. In between videos, let's join on Instagram, Twitter, and Fb so pick your favorite one and dangle with us there here if you wish to be taught extra about points if you're still studying this! Regardless of the high CBD focus, this product remains to be utterly safe to eat and incapable of inducing a "high" as it accommodates nearly no THC. 500mg Bottle of Drops have approx 1mg of CBD per drop.

[gardencityvegans]

Weekend Reading, 4.8.18

https://www.thefullhelping.com/wp-content/uploads/2016/12/weekend_reading.jpg

I feel as though I’ve been talking a lot about the weather lately, but it’s been so unpredictable that it gives me and fellow New Yorkers plenty to say. It was mild and sunny last weekend on Easter Sunday, which made Monday morning’s rapidly accumulating snowfall a surprise. It was balmy on Friday, and it’s in the thirties now. Go figure.

My internal and external state seems to be ebbing and flowing with similar lack of predictability. My emotions have been all over the place this week: anxious one day, sad the next, perfectly at peace eight hours later. Last spring Maria shared with me the phase “emotional weather,” which stuck with me, and it feels particularly apt right now.

My body has been going through similar highs and lows: I’ve woken up on at least three mornings this week certain that I was fending off another cold; I’ll spend a day or so with a tight, dry throat and stuffy nose, only to wake up feeling sort of OK the following day.

I feel more clearheaded and less exhausted today than I have in a while, which I’m thankful for, but it’s been a long winter of being run-down. My sleep was thin and fitful throughout the holiday season, and January was marked by a lot of digestive turbulence—a stomach bug followed by the old pangs of IBS, which lasted for weeks. Throughout that time and since then it’s been one sniffle after another, and I’m moving into the time of year where it’s often hard to separate seasonal allergies from colds.

These are all small physical complaints, but in the aggregate they can feel tiring. They also drudge up an old feeling, which is discouragement—even disappointment—when my health isn’t robust. This was a big part of my own experience of orthorexia: panic and frustration whenever I experienced physical ailments, followed by desperate dietary tweaking in order to “fix” what was wrong. Back then, it never occurred to me that food wasn’t the root cause, that stress or sheer chance (running into the wrong microbes at the wrong time) might be more likely explanations of why I didn’t feel well.

Looking back on this, I realize that I was suffering from the same impulse toward control that had characterized anorexia. Orthorexia involves food and dietary habits, but for me, its truest kinship with other disordered eating was the intense desire to make my body behave. In this case, good behavior didn’t mean remaining a certain shape or weight, but rather being optimally healthful all the time.

Anorexia recovery asked me to befriend my body, to recognize its inherent value and to respect it no matter the shape. Getting over orthorexia meant letting go of the idea that my body could sustain peak performance without moments of fatigue or vulnerability. It included the recognition that vitality isn’t a steady state; it looks different from person to person, and it ebbs and flows and shifts and changes, just as we do.

This doesn’t mean that I don’t strive to be healthful and feel well. When I recognize the signs of illness or exhaustion, or when I suspect that my physical state is mirroring deep stress or discouragement—soul-sickness, I sometimes call it—I do my best to nourish and care. In these moments, I’m grateful to my body for giving me a signal that something’s “off.”

There are times, though, when chronic malaise or getting sick still registers as a trigger to the controlling and compulsive parts of my brain, still makes me feel that something is fundamentally wrong with my body. In these moments, it’s important for me to call upon my recovery tools of compassion and self-acceptance. I need to resist judging or labeling my body and instead ask myself what it’s communicating to me. And I do my best to remember that health exists on a complex and fluid spectrum, rather than a rigid scale.

Early last week I felt dissatisfied with my body for being susceptible and drained. Today I feel grateful to it, because the sniffles and pangs have encouraged me to take a look at areas, both physical and emotional, that I’ve been avoiding. It gives me food for thought and a roadmap for self-care as the new week begins.

Wishing you all clear lines of communication with your body as we move into spring. Enjoy this week’s crop of recipes and reads.

Recipes

I love the sounds of this beautiful, thin-crust white pizza. Eva tops it vegan garlic béchamel sauce, roasted tomatoes, crispy kale, and seitan: a perfect mix of color, texture and taste.

I make grain salads with so many different whole grains as a base, and I sometimes forget that rice can be one of the best and most toothsome options! I’m super excited to try Cathy’s simple, springy rice salad with shiitake mushrooms and asparagus.

I love the lentil + roasted carrot combo (there’s a salad version of it in Power Plates), and I’m all over Danielle’s lentils with roasted carrots, asparagus, and fresh herbs. Hearty enough for cool weather but full of spring energy.

Speaking of roasted carrots—and also of roasted cauliflower—Shelly’s couscous salad with creamy tahini is calling my name loudly. I need to add chopped dates to salads more often.

For dessert, Kasey’s decadent and beautiful coconut raspberry layer cake.

Reads

1. A new study shows positive associations between vegetable consumption and healthy blood vessels in older women. Researchers in the study, which is reported on by Health Day here, used sonograms to measure the thickness of female participants’ carotid arteries. The artery walls of women who ate the most vegetables were about 0.05 millimeter thinner than those who ate the fewest—a potentially significant difference, since a 0.1 millimeter decrease in carotid wall thickness was linked to a 10 percent to 18 percent lower risk of stroke and heart attack.

2. One of the most timely debates in healthcare is whether or not aggressive and widespread screening may do too much harm along with preventive good. I go back and forth about this, sometimes feeling certain that more information is better, sometimes agreeing with those who say that over-diagnosis substantially mitigates—and perhaps even outweighs—the benefits of many new technologies. This article provides a brief look at the controversy.

3. As that dialog continues, the value of prevention remains as strong as ever. I really like Christy Brissette’s five steps for reducing cancer risk, which feature selecting a plant-based diet and lowering red meat consumption as numbers one and two. I also appreciate that Brissette acknowledges the vital importance of social cohesion, flexibility, stress reduction, and taking pleasure in food.

4. I related to many pieces of Rachel KallemWhitman’s Medium piece on traveling and eating disorders, including what it’s like to have a fundamentally complicated relationship with travel because you’ve got stuff—anxiety, compulsions, whatever—that make changes to routine a major challenge.

The older and father away from anorexia I get, the more I can relate to her most recent sentiments about traveling: “…I feel accomplished. And content. I traveled and I enjoyed it — like everyone else seems to — and while I’m happy to be home I’m not resigned to stay still forever.”

5. Other things I relate to: nearly all of Sara Benincasa’s humorous and self-aware reflections on getting into meditation (also, getting past codependency).

On that note, wishing all of my fellow Greek Americans a very, very Happy Easter Sunday. I’ll be carting some of my favorite vegan avgolemono to my mom’s soon. And I’ll be back in a couple of days with what may be my last comfort food recipe of this winter season.

xo

  [Read More ...] https://www.thefullhelping.com/weekend-reading-4-8-18/

[sherristockman]

What You Can Learn From Other People’s Regrets Dr. Mercola By Dr. Mercola Regrets. We all have them — things said or done; things left unsaid or undone. Paths that weren’t followed; opportunities missed due to fear or insecurity. The list is long, but one of the biggest regrets in life reported by a large number of people is not being there for someone at the end of life.1 In other words, being too busy with “life” to tend to those near death. Interestingly, while a regret can be phrased either as an action or as an inaction (“I wish I had not quit high school,” versus “I wish I had stayed in high school”), regrets framed as actions tend to be more emotionally intense than regrets about inactions, but inactions tend to be longer lasting.2 Emma Freud, a columnist for The Guardian, recently explored themes of regret on social media, covering everything from relationships, work-life balance and personal passions, to addiction, illness and death. If you’re so inclined, you can take a look at some of the thousands of responses she received.3 Chances are, you’ll recognize yourself in some of them. Top Five Regrets of the Dying According to Bronnie Ware, a former palliative care nurse who ended up writing a book, “The Top Five Regrets of the Dying,” based on her conversations with the dying, the biggest, most commonly cited regrets at the end of life are — beginning with the most common regret of all:4 Not having the courage to live a life true to oneself but rather doing what was expected Working too much, thereby missing children’s youth and their partner’s companionship Not having the courage to express one’s feelings Not staying in touch with friends Taking life too seriously and allowing worries to diminish happiness Ware goes a step further, however, in that she also delves into solutions for these regrets — ways for you to avoid falling into the same traps. The No. 1 regret is a valuable reminder to not give up too many of your dreams to please others (or conform to conventional standards). “It is very important to try and honor at least some of your dreams along the way,” Ware says. “From the moment that you lose your health, it is too late. Health brings a freedom very few realize, until they no longer have it.” Living Life on Your Own Terms Is Key to Dying Without (Too Many) Regrets Virtually every man in Ware’s care listed No. 2: Missing out on family time because of excessive work. “All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence,” she writes, adding: “By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do. And by creating more space in your life, you become happier and more open to new opportunities, ones more suited to your new lifestyle.” No. 4 is a closely related topic. Oftentimes we get so busy we forget to keep in touch with old friends, and over time the relationship fizzles out. Then, in old age, loneliness creeps in. It can be difficult to build a friendship at any age, but it certainly does not get easier with advancing age, when poor health starts limiting your ability to get out and about to socialize. As noted by Ware, love and relationships are usually the only things of true, remaining importance when the end of life draws near. As for No. 3, Ware notes that many “developed illnesses relating to the bitterness and resentment they carried” as a result of holding their feelings in and opting to keep quiet just to keep the peace. If you’re in this category, consider Ware’s commonsense advice: “We cannot control the reactions of others. However, although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win.” Last but not least, at the end of life, many finally realize that happiness is an inside job. It’s a choice, not a side effect of living any particular kind of life. “[D]eep within, they longed to laugh properly and have silliness in their life again,” Ware writes, wisely noting that once you’re on your deathbed, you will not be worrying about what others think of you, so why not choose happiness now, while you still have a lot of life left? The Importance of Relationships and Self-Care Longevity research strongly supports Ware’s overall findings. The same things that people report regretting are also the things centenarians “get right.” In interviews and surveys with centenarians,5 including the ones interviewed in “How to Live to 100,” two of the most important factors contributing to longevity are having a strong social network of family and friends, and keeping a sense of humor. The importance of social support has also been scientifically verified. An American meta-analysis6 of published studies found strong social support is actually the No. 1 factor that determines longevity and survival. The influence of social support on mortality is so great, it surpasses the influence of weight and even eclipses the influence of smoking. A 2012 article7 in Forbes Magazine listed 25 top regrets reported by people. Here — in addition to all of the regrets already listed — one of the biggest regrets was not standing up to bullies, be it in school or at work. In hindsight, many feel they should have spoken out and taken a firm stand, even at the risk of losing their job. Another regret that is bound to be pertinent for a vast majority of people these days is allowing the smartphone to take up too much of our time and attention. Related to that one is the regret of “not teaching my kids to do more stuff,” be it raking leaves, learning to throw a ball, cleaning their room, camping or any number of other activities. On this list of regrets you also have “not taking care of my health when I had the chance.” Indeed, many pay no attention to their health at all unless or until there’s a problem. Unfortunately, by that time, you have a struggle ahead of you, as most health problems are far easier to prevent than they are to treat. Not to mention the emotional and financial strain and stress a chronic health problem can cause. At the end of life, many wish they’d made self-care a priority. Hopefully, if you’re reading this, you’ve not let self-care slide off your radar. Remember, some of the simplest lifestyle strategies can have tremendous impact, such as: Getting sufficient amounts of sleep every night Walking daily (preferably outdoors, in nature) and getting plenty of physical movement throughout the day Meditating or regularly engaging in some form of stress relief Limiting exposure to electromagnetic fields Eating real food At the End of Life, Most Wish They’d Lived More in the Moment Another common regret is regretting not living more in the moment. As constant connectivity via smartphones and other technologies increases, more and more people are bound to experience this regret at the end of their life as the years wear on. “Living in the now” is a major component of happiness, and a significant way to grow in gratitude, both of which also have an impact on health and longevity. It’s really difficult to cultivate gratitude if you’re constantly running; always looking ahead, or, alternatively, looking to the past. Gratitude requires you to be in the moment, and appreciate what’s in front of you right now. A commonly recommended practice that can be very helpful is to keep a daily gratitude journal. This can be done in a paper journal, or you can download a Gratitude Journal app from iTunes.8 In one 2015 study,9 participants who kept a gratitude diary and reflected on what they were grateful for four times a week for three weeks reported improvements in depression, stress and happiness. A mindfulness intervention, consisting of a mindfulness diary and mindfulness meditation, led to similar improvements. Remember, you tend to get more of what you focus on, so be mindful of the kinds of thoughts you entertain. Your brain can actually become “hardwired” to feel anxiety, depression, irritability or anger the longer and the more frequent such thoughts are allowed to persist. As noted by Robert Emmons in “The Little Book of Gratitude:” “Everything we do creates connections within networks of the brain, and the more you repeat something, the stronger those connections get. The mind can change the brain in lasting ways. In other words, what flows through the mind sculpts the brain.” If you struggle with pessimism, give the Emotional Freedom Techniques (EFT) a try. EFT is a form of psychological acupressure based on the energy meridians used in acupuncture. It’s an effective way to quickly restore your inner balance and healing and helps rid your mind of negative thoughts and emotions. In the video below, EFT practitioner Julie Schiffman demonstrates how to tap for gratitude. Your Life Is Your Own, Live It the Way You Want To The take-home message here is this: If you’re currently doing, or avoiding doing, something you know you’d regret if you only had weeks left to live, change course now. Don’t wait years or decades. Eventually, you’ll run out of time and be left holding a bag of regrets. Your life is your own — you’re the only one who can live it successfully, so follow your dreams and passions, and let go of unnecessary baggage and false limitations. At the end of your life, you’ll realize you don’t care about what other people think of you nearly as much as you believe today, and — if you’re like most — you’ll come to the realization that happiness is in fact an ever-present choice.

[drjameswhittenberg-blog]

Blog 4/1/17 - Three Reasons to Try Guided Therapeutic Imagery

One thing I have heard frequently from clients is, "I've tried everything, but I feel its just hopeless." When motivation and mood are at an all time low, to the point of nearly giving up hope, consider trying Guided Therapeutic Imagery (GTI). Under a trained professional, pain, fear, depression, and anxiety can diminish significantly. You can enjoy the things you love once again, activities which you previously avoided. By the end of your course of GTI, you may no longer experience symptoms at all, or at the very least find yourself at a place where they are easily tolerable. You likely will wish that she had come to see us much sooner! Here are three reasons why Guided Therapeutic Imagery (GTI) could work for you, too: 1. GTI is incredibly effective and amazingly transformative. Many of us know exactly what we should be doing to address the situations and experiences with which we are uncomfortable. Sometimes talking about feelings, disputing irrational thoughts, and addressing ineffective behaviors seem to only take us so far. Then we reach a seemingly insurmountable hurdle that even the strongest willpower just can't quite conquer. This is because some therapists are trying to address these issues solely on a conscious level, which is similar to applying a bandaid over internal bleeding. But, sooner or later, we need to go into the unconscious mind to deal with the root cause. While talk therapy deals with the conscious mind, GTI engages the unconscious mind. This is where all of our experiences, knowledge, memories, and habits are stored, even if we have repressed them and we are unaware of them from a conscious point of view. Often we are unable to recall the issues that trigger their symptoms with the conscious mind. GTI helps us to confront these memories and reprocess them in a safe place, allowing them to finally be left behind for good. 2. GTI is faster and more affordable than conventional therapy. "How long will I spend in therapy?", is like asking, "How long is a piece of string?" Everyone is different and everyone's individual needs and circumstances vary. There is no definitive answer. However, while psychoanalysis, cognitive therapy, and other talk therapies can require commitments of months, or even years, GTI tends to be a much quicker solution when used with a humanistic approach. The average length of time spent with a client in GTI is around 6-8 weekly sessions of 50 minutes, to create sustainable changes which some have been trying to implement for years or even decade. So, not only will a course of GTI not take up too much of your time, in the long run it also works out to be much more affordable. A Licensed Professional Counselor (LPC) trained in GTI charges 75% of what a psychologist does, and 50% of what a psychiatrist typically charges. This is on top of having fewer sessions to attend! (Although many enjoy the GTI experience so much they request additional sessions). It would be nice if we all had unlimited time and resources to spend in therapy, but the fact is most of us just don't. Juggling family, friends, work, school, and other commitments (never mind trying to squeeze in that precious self-care "Me Time"), is difficult enough without adding a biweekly psychoanalysis or cognitive therapy sessions for who knows how long. 3. GTI is versatile and applicable to many different issues. It's difficult to think of an issue with which GTI couldn't help. You may be familiar with guided imagery being used for weight loss or smoking cessation. But, GTI can be used for almost any issue. Did you know that it is used before and during childbirth? Chronic pain, Chronic Fatigue Syndrome, tinnitus, hypertension, and IBS are among many medical issues that GTI could help improve. Did you know GTI teaches you how to relax and stay cool and confident under stress, while also improving your communication skills? Do you have an important final exam or job interview coming up, and you're worried that you'll forget what you needed to know or wanted to say? GTI can give you the confidence boost you'll need to be successful. Is insomnia keeping you up all night? Are you waking up frequently throughout the night? Feel the need to nap during the day? Wasting your weekends catching up on sleep? GTI helps find the cause of your sleeplessness, while giving you strategies to calm and quieten your busy mind, making it easier to drift off into restful slumber. Does anxiety prevent you from living the full life you long to lead? Cause paralyzingly panic attacks? Feed a phobia that you know doesn't make sense? Lead you to OCD tendencies? GTI helps change the way you perceive stressful situations, and provides you with a toolkit to help you manage and prevent anxiety episodes. Has depression negatively effected your appetite, sleeping patterns, personal hygiene? Leave you agitated or irritable? Make it difficult to concentrate or slow your reactions? Exacerbate grief and loss? Cause you to feel sad and hopeless? GTI can help boost your self-esteem and give rise to strengths and resources that you don't realize you already possess. It doesn't matter whether your concern is about addictions, medical issues, stress, insomnia, anxiety, depression, decision making, bereavement, obsessive compulsive disorder, eating disorders, sexual dysfunction, impulse-control, traumatic events, abuse or neglect, relationship troubles, or just about anything else. Guided Therapeutic Imagery (GTI) could be just the answer for which you've been searching. So, contact us at Heartfelt Minds Counseling. Dr. James F. Whittenberg, PhD, LPC-S, CSC Think clearer. Feel better. #heartfeltminds

[oovitus]

Weekend Reading, 4.8.18

I feel as though I’ve been talking a lot about the weather lately, but it’s been so unpredictable that it gives me and fellow New Yorkers plenty to say. It was mild and sunny last weekend on Easter Sunday, which made Monday morning’s rapidly accumulating snowfall a surprise. It was balmy on Friday, and it’s in the thirties now. Go figure.

My internal and external state seems to be ebbing and flowing with similar lack of predictability. My emotions have been all over the place this week: anxious one day, sad the next, perfectly at peace eight hours later. Last spring Maria shared with me the phase “emotional weather,” which stuck with me, and it feels particularly apt right now.

My body has been going through similar highs and lows: I’ve woken up on at least three mornings this week certain that I was fending off another cold; I’ll spend a day or so with a tight, dry throat and stuffy nose, only to wake up feeling sort of OK the following day.

I feel more clearheaded and less exhausted today than I have in a while, which I’m thankful for, but it’s been a long winter of being run-down. My sleep was thin and fitful throughout the holiday season, and January was marked by a lot of digestive turbulence—a stomach bug followed by the old pangs of IBS, which lasted for weeks. Throughout that time and since then it’s been one sniffle after another, and I’m moving into the time of year where it’s often hard to separate seasonal allergies from colds.

These are all small physical complaints, but in the aggregate they can feel tiring. They also drudge up an old feeling, which is discouragement—even disappointment—when my health isn’t robust. This was a big part of my own experience of orthorexia: panic and frustration whenever I experienced physical ailments, followed by desperate dietary tweaking in order to “fix” what was wrong. Back then, it never occurred to me that food wasn’t the root cause, that stress or sheer chance (running into the wrong microbes at the wrong time) might be more likely explanations of why I didn’t feel well.

Looking back on this, I realize that I was suffering from the same impulse toward control that had characterized anorexia. Orthorexia involves food and dietary habits, but for me, its truest kinship with other disordered eating was the intense desire to make my body behave. In this case, good behavior didn’t mean remaining a certain shape or weight, but rather being optimally healthful all the time.

Anorexia recovery asked me to befriend my body, to recognize its inherent value and to respect it no matter the shape. Getting over orthorexia meant letting go of the idea that my body could sustain peak performance without moments of fatigue or vulnerability. It included the recognition that vitality isn’t a steady state; it looks different from person to person, and it ebbs and flows and shifts and changes, just as we do.

This doesn’t mean that I don’t strive to be healthful and feel well. When I recognize the signs of illness or exhaustion, or when I suspect that my physical state is mirroring deep stress or discouragement—soul-sickness, I sometimes call it—I do my best to nourish and care. In these moments, I’m grateful to my body for giving me a signal that something’s “off.”

There are times, though, when chronic malaise or getting sick still registers as a trigger to the controlling and compulsive parts of my brain, still makes me feel that something is fundamentally wrong with my body. In these moments, it’s important for me to call upon my recovery tools of compassion and self-acceptance. I need to resist judging or labeling my body and instead ask myself what it’s communicating to me. And I do my best to remember that health exists on a complex and fluid spectrum, rather than a rigid scale.

Early last week I felt dissatisfied with my body for being susceptible and drained. Today I feel grateful to it, because the sniffles and pangs have encouraged me to take a look at areas, both physical and emotional, that I’ve been avoiding. It gives me food for thought and a roadmap for self-care as the new week begins.

Wishing you all clear lines of communication with your body as we move into spring. Enjoy this week’s crop of recipes and reads.

Recipes

I love the sounds of this beautiful, thin-crust white pizza. Eva tops it vegan garlic béchamel sauce, roasted tomatoes, crispy kale, and seitan: a perfect mix of color, texture and taste.

I make grain salads with so many different whole grains as a base, and I sometimes forget that rice can be one of the best and most toothsome options! I’m super excited to try Cathy’s simple, springy rice salad with shiitake mushrooms and asparagus.

I love the lentil + roasted carrot combo (there’s a salad version of it in Power Plates), and I’m all over Danielle’s lentils with roasted carrots, asparagus, and fresh herbs. Hearty enough for cool weather but full of spring energy.

Speaking of roasted carrots—and also of roasted cauliflower—Shelly’s couscous salad with creamy tahini is calling my name loudly. I need to add chopped dates to salads more often.

For dessert, Kasey’s decadent and beautiful coconut raspberry layer cake.

Reads

1. A new study shows positive associations between vegetable consumption and healthy blood vessels in older women. Researchers in the study, which is reported on by Health Day here, used sonograms to measure the thickness of female participants’ carotid arteries. The artery walls of women who ate the most vegetables were about 0.05 millimeter thinner than those who ate the fewest—a potentially significant difference, since a 0.1 millimeter decrease in carotid wall thickness was linked to a 10 percent to 18 percent lower risk of stroke and heart attack.

2. One of the most timely debates in healthcare is whether or not aggressive and widespread screening may do too much harm along with preventive good. I go back and forth about this, sometimes feeling certain that more information is better, sometimes agreeing with those who say that over-diagnosis substantially mitigates—and perhaps even outweighs—the benefits of many new technologies. This article provides a brief look at the controversy.

3. As that dialog continues, the value of prevention remains as strong as ever. I really like Christy Brissette’s five steps for reducing cancer risk, which feature selecting a plant-based diet and lowering red meat consumption as numbers one and two. I also appreciate that Brissette acknowledges the vital importance of social cohesion, flexibility, stress reduction, and taking pleasure in food.

4. I related to many pieces of Rachel KallemWhitman’s Medium piece on traveling and eating disorders, including what it’s like to have a fundamentally complicated relationship with travel because you’ve got stuff—anxiety, compulsions, whatever—that make changes to routine a major challenge.

The older and father away from anorexia I get, the more I can relate to her most recent sentiments about traveling: “…I feel accomplished. And content. I traveled and I enjoyed it — like everyone else seems to — and while I’m happy to be home I’m not resigned to stay still forever.”

5. Other things I relate to: nearly all of Sara Benincasa’s humorous and self-aware reflections on getting into meditation (also, getting past codependency).

On that note, wishing all of my fellow Greek Americans a very, very Happy Easter Sunday. I’ll be carting some of my favorite vegan avgolemono to my mom’s soon. And I’ll be back in a couple of days with what may be my last comfort food recipe of this winter season.

xo

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