Posted tagged ‘core health centre’

Useful tips to beat your daily stress

May 16, 2013

ImageIt’s true that stress is always present in our life. It’s there everywhere we look, everywhere we go, and in everything we do. Even sleeping and doing nothing can become stressful at times. But stress doesn’t have to dismantle our life and prevent us from being happy and healthy. With the following easy techniques, you can cope with stress effectively and live life to the fullest!

Stretch it out.

Headache, fatigue, stiff neck, and cramps are all signs of stress. Chronic stress makes our muscles so tensed that they get swollen and become painful over time. This leads to undesirable symptoms, including pain. Stress also undermines blood circulation, which in turn makes your body more vulnerable to disease. Stretching out is a very convenient way to ease stress when you’re in the middle of a paperwork. Getting familiar with basic stretching techniques can significantly improve your blood flow, relax your tensed muscles and give you great relief.

Breathe, breathe, and breathe!

Before you open your mouth and say harsh words to someone, pause for a minute and take a deep gentle breath. It might be your usual reaction to take small, shallow breaths. But this can just aggravate your anxiety and make you feel more stressed. Take slow, deep breaths when you’re highly anxious. This calms your sympathetic nervous system and promotes relaxation.

Laugh out loud.

Feeling stressed with your work or family responsibilities? It’s time to have a good laugh. Just as the old saying goes – laughter is the best medicine. Watch a funny movie, invite over some friends and talk about silly things, or read a comic book. Cracking up promotes blood circulation and increases oxygen flow to your organs – two mechanisms that relieve your body from stress. In fact, just the anticipation of laughter can already pull down your stress levels.

State a positive mantra.

Don’t underestimate the power of positive suggestion. Find a phrase that gives you a sense of relief and motivation. For example, when confronted with a stressful situation, say “All is well”, or “This too, shall pass”. When you feel irritated on your spouse, child or parent, just tell yourself “He/she may have done something wrong but that doesn’t make him/her a bad person.”

Divert your attention.

Can’t think of a nice way to start your report? Have a break and do something that uplifts your spirit. Maybe you can take a walk outside, read a book, do some gardening stuff, or draw your dream house – anything that will distract you from succumbing to stress.

Cite five things you are thankful of.

Feeling down? Close your eyes, place your hands over your chest, take five deep breaths, and cite five things in your life that you are so thankful of. Slowly open your eyes and become completely refreshed!

Focus on what you want, not on what you don’t want.

Remember the law of attraction? Whatever you pay attention to grows. So if you pay attention to negative emotions, thoughts and feelings, they only get bigger and worse. But if you focus more on positivity, the whole universe conspires to help you become happier.

Focus on the present.

Whilst planning for the future is a good habit, when you’re stressed out it can become extremely overwhelming. Get in tune with your senses. Acknowledge what you feel – good or bad. Be aware of what’s happening deep inside you. Feel the ground beneath your feet, listen to your heartbeat, and feel the wind as it touches your skin. You can surely free yourself from stress by focusing on the now.

Stroke your pet.

When you spend even just a few minutes playing with your dog, or cat, your body releases feel-good hormones such as serotonin and oxytocin.  These hormones counter the damaging effects of stress and lower blood pressure and anxiety, and boost immunity.

Drink orange juice.

Vitamin C is effective in lowering your stress hormone levels, particularly cortisol. Apart from orange juice, you can also get vitamin C from grapefruit juice, strawberries, cabbage, and other green leafy vegetables. There’s actually more vitamin C to be found in in kale or red pepper than in an orange, Land these two are less acidic or sugary too.

Wishing you a stress free day.

Richard Scott
Clinical Hypnotherapist
http://www.greymatterz.co.uk

Part of the Core Health Centre

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Attachment Anxiety Can Make You Physically Sick

February 13, 2013

An interesting article on how Attachment Anxiety can lower the body’s power of immunity.
Have a read…

Anxiety help at grey matterz

Don’t let anxiety rule your life.

People who constantly need reassurance that they are loved, excessively worried about being rejected, and interpret ambiguous events in their relationships negatively are at risk of developing serious illnesses, a new research reveals.

Anxious individuals have lower immunity

In a study published in the journal Psychological Science, researchers found that people who are always worried and anxious about their romantic relationships lower down their immunity levels, a fact that makes them more vulnerable to health diseases. For this study, psychologists from University’s Institute of Behavioural Medicine Research (IBMR) asked a number of married couples to complete a questionnaire about their relationship to assess whether they have attachment anxiety and in what way it affects their health. After taking the test, saliva and blood samples from the participants were taken to measure their stress levels. Most of the couples have been together for over 12 years.

Researchers found that participants who had higher attachment anxiety produced 11% more cortisol than those with lower levels of attachment anxiety. They also noticed fewer T cells among these participants. T cells are a group of white blood cells that play a major role in strengthening the body’s immunity. According to Lisa Jaremka, the study lead author and a postdoctoral fellow at the University, higher levels of cortisol is linked to fewer T cells because such hormone has immunosuppressive effect, which means it can inhibit the production of the immunity-boosting cells. In past studies, low number of T cells was found to impair a person’s immunity response to vaccine. It has also been linked to an ageing immune system.

What is attachment anxiety?

Everyone has a different way to secure the attachment that binds them with their special someone. Also called attachment style, it refers to a part of your personality that determines how you behave in close relationships. Two of the most common attachment styles are the avoidance attachment, and the attachment anxiety. The former is characterised by a person’s reluctance to trust and depend on his or her partner and the fear of intimacy. The second one springs from the intense need of assurance that he or she is loved, and the fear of being abandoned. Jaremka explains that attachment anxiety is a phenomenon related to childhood development. When guardians or parents are responsive of their children’s needs, especially in times of distress, these kids easily learn how to rely on people when they become adults. On the other hand, those who experienced rejection tend to develop self-insecurities that generally manifest during adulthood.

The good news is, according to Jaremka, there is research-based evidence that people with attachment anxiety can change. And hypnosis can be one of the most effective ways to effect change in those such people by training your mind to think differently.

If you have any questions about stress, anxiety or panic attacks or would simply like some more information about hypnosis, please visit my website at http://www.greymatterz.co.uk or send me an email to info@greymatterz.co.uk.

I look forward to hearing your thoughts and answering your questions.

Richard Scott

Clinical Hypnotherapist at Grey Matterz Hypnotherapy
Based at the Core Health Centre

http://www.greymatterz.co.uk
http://www.corehealthcentre.co.uk