In the hustle bustle of our daily lives we seem to be constantly surrounded by Stress. It is like Stress has become a permanent feature of our lives. As we learn to accept it, we also have to learn to deal with it and not let stress take over our lives. In a lot of instances we may not realize how when we let our stresses take over we make ourselves vulnerable to a lot of physical and emotional ailments. These could be anything from chronic pains to lack of proper sleep, to emotional problems, like anxiety. Whatever the cause and effect of stress we need to realize that there are ways of reducing and handling stress. There are a variety of programs offering stress relief techniques and strategies. Here are a few that would help with Stress:
1) Breathing Exercises – Needless to say, Oxygen is the most essential necessity for our lives. When we are under stress we forget to breathe right, and restrict the benefits of oxygen flow in our body. Breathing Exercises enable the flow of oxygen through our entire body.
2) Regular Exercise/Yoga –Exercise and Yoga not only keeps your body in shape but also relax our mind and regulate blood circulation in our body. Being in constant stress blocks the circulation of blood to our brain, which in turn blocks our problem solving abilities. Good circulation of blood to the whole body and especially to the brain will put our mind at ease and in turn enhance our problem solving/handling ability.
3) Meditation – Stress puts a big strain on our mind. When the mind is not in control we cannot control our emotions either. Meditation is a very effective technique which aims at controlling the mind and relieving it of stress. A well controlled and balanced mind results in well controlled emotions.
4) Massage – Massage relaxes and releases the stiffness and aches in our body.
5) Food – There are certain foods that help with stress relief. There are a variety of Teas, especially Green Tea, which contain anti-oxidants and anti-toxins that help reduce stress.
6) Escape – Escape doesn’t necessarily imply escaping from the situation or problems. We don’t have to solve all our problems, and not all at the same time. Taking some time off from our routine and problems will give us thinking space, to organize our thoughts and actions. Something as simple as watching a favorite movie that makes us feel good, can give the much needed escape for the mind.
While dealing with our routine problems and stress we have to remember one very important thing; we cannot control what happens around us, but we can control how we react to the happenings around us. Keeping our mind and body in harmony and control empowers us to handle stress better enjoy all of life’s little joys.

By,
Mary-Ann Roche

Tags: depression, stress

Do you experience sudden palpitations, dizziness, excessive sweating or the urge to run away or the feeling that the walls of the room are caving in, when placed with an unpleasant situation/person? What you are experiencing can be categorized as a Panic Attack. A panic attack happens mostly due to anxiety or phobia – A panic attack can happen to anyone; it could be due to a fear of flying, socializing, public speaking, or any kind of confrontation, etc.

A wonderful ex-colleague, who is now one of my best friends used to suffer from panic attacks. I remember how she would dread coming in to work, so she will not have to deal with our obnoxious boss. Even an email from the boss would push her into panic mode; she would be jittery and shaky due to her panic attack. It would take a lot of cajoling and comforting for her to regain her tranquility. And sometimes she would resort to tranquilizers to calm her down. It is from her that I learnt all about panic attacks and realized that there are many who have such symptoms. You could be one of the many experiencing panic attacks.

There is nothing good about such attacks, but you can make good of the situation with some practice and control from your side. To start with you need to make a mental note of when and how you panic. Knowing and understanding your trigger points will equip you with what you need to work on.

Relaxation exercises are a good way to help manage your panic attacks. Relaxation exercises will ease the tension in your muscles and declutter your mind, so you can have better control over your thoughts
and emotions. When you have control over your mind, you can control your anxiety and fears effectively and have a better grip over yourself. Having the ability to handle your trigger points and controlling your mind will in turn curb your panic attacks.

Positive thinking and approach to any situation will lead to positive results. I used to ask my friend, who used to have panic attacks because of our boss, “What is the worst he can do to you? Fire you? But, he can’t take away the good things you have, your life and your family!” That is one thing you need to understand, being in a panic filled situation is not the end of the world or your life. There’s more to life than a situation, which will pass. You cannot let your fears keep you away from enjoying life and confronting challenges. Panic will not solve your issues; it will only make it worse. So take a positive approach and set yourself free of panic.

By,
Mary-Ann Roche


Tags: panic attack

Reiki is an ancient method of healing using energy flow. The word Reiki is derived from the Japanese words “Rei”, which means spiritually guided, and “Ki”, which means energy. This ancient technique, which was used over 3000 years ago, was rediscovered by Dr. Mikao Usui in the year 1922.

Reiki is based on the belief that all human beings are surrounded by the energy field that harnesses the universal life force. The technique is a holistic healing approach with the purpose of bringing the body, mind and soul harmoniously together. The harmony of the mind and spirit enhances the body’s ability to heal.

Reiki is performed by qualified Reiki practitioners who make use of different positions, besides the 12 standard positions designed, depending on the person’s condition. These 12 positions are grouped based on the 3 body parts of the front torso, the back torso and the head. Each position is designed to trigger the flow of energy through the whole body and enable free flow of energy that has been blocked in some parts of a person’s body. A Reiki practitioner first undergoes the process of receiving the energy and then becomes a medium for transferring the energy to the person receiving it. After a session a person may have varying feelings from a warm tingling sensation to a state of relaxation.

Though the effects may vary, there are some benefits you can enjoy with Reiki:

• A relaxed body and mind – When your mind and body are relaxed, you can have more clarity of thought and be energized.
• Helps in pain and other chronic conditions management – Since Reiki has a relaxing effect, it helps in your body’s pain tolerance and the relaxation helps keep your thoughts away from any chronic conditions you suffer from.
• Promotes emotional well being and helps with any emotional issues.
• Improves the immune system – The free flow of energy not only energizes you but also integrates with your immune system in strengthening it.
• Acts as an independent system or as complementary system for your therapeutic needs.

Reiki is an effective healing technique offering a whole ensemble of benefits. You just have to remember that a healthy body and mind emits positive energy leading to a happy radiant self. Reiki can help you attain this radiant self.

By,
Mary-Ann Roche

Tags: reiki, understanding reiki

Grief is a very unpleasant thing for anyone to have to go through. The causes for grief maybe many: The loss of a loved one, separation from someone, illness of a loved one, etc. My very close cousin recently went through the sudden loss of her father. When I went to visit her there was something she said that stuck with me, “I know no one can replace my father for me. But, there have been so many people coming over to console me and give me support that it makes it easier to deal with and recover from the loss. It is good to know that I have so many people that care and want to help me with my loss.”
How the grief is handled will help you deal with the sadness better and move on with your life. It is easier said than done. For a person going through the sadness and unhappy feeling, there may seem to be nothing that would help them recuperate. People around can only sympathize or empathize with you, but it is up to you to get through it. There are ways to cope with grief and while one works for someone it may not work for another, because everyone handles the given situation differently.
It feels like a lonely path you are treading and you might be thinking that others cannot understand your pain. While that may be true, you should not rule out the idea of allowing moral support or help from people who care about you. If you are comfortable join a support group, where you might meet people in similar situation as yours. When you know that someone is going through a similar pain you may be able to relate better to that person.
While it is important to grieve a loss completely, you have to be mindful that there is life after that. Try to find a distraction for yourself that will keep you occupied and give you time away from the feeling of loss. As a distraction you could do something in memory of the person you are grieving. Make it a celebration of the person’s life. You could pick up some task the person was passionate about and couldn’t complete, in their lifetime.
Life seems to be at a standstill and you seem to be plunged into an abyss of sorrow. But, you have to tell yourself that you will climb out of it and move on with your life, while still holding onto good memories of the person.

By,
Mary-Ann Roche

Tags: coping with grief, dealing with grief, grief, grieving, loss, sadness

Public Speaking is an art, which requires oratory and rhetoric skills. Speaking in front of a crowd of strangers, or even known people, is not easy. It takes a lot of confidence and courage to be able to fearlessly speak to an audience attentively listening to you. From giving a speech to making a presentation, there are instances where people experience palpitations, cold feet or sweating due to the fear of being on the podium. For some the initial jitters go away as they ease their way onto the dais and for some the jitters are constant and bothersome. To reduce the jitters and nervousness here are a few tips that will help:

1)      Be well prepared and rehearse your speech/presentation. This will set your mind’s direction of thinking and keep you focused on what you say, instead of you grappling for words on stage, which is embarrassing. Rehearse at least one night before the day of your speech/presentation. A well prepared mind leads to a well presented self.

2)      Avoid using filler words like, ‘you know’, etc. If you have forgotten your lines move onto the next topic or slide in line. Don’t stand there pulling a blank on yourself, trying to remember the lines. You will make yourself more nervous.

3)      Keep your voice leveled. You are the only one that is nervous, no one knows that and you have to keep it that way. You don’t want the audience to think that you are nervous. Don’t sound too meek or aggressive. Make sure your tone is consistent throughout.

4)      Pause occasionally to give yourself and the audience a break, but don’t stretch it for too long though. If you take too long the audience might lose interest or you might just get back to your nervousness.

5)      Words and actions are all that you got, to show up there. While you have the words taken care of, you have to visualize and practice your actions too. Your body language will speak volumes about your confidence level and preparedness. Don’t fidget or overly make gestures. Practice your postures and expressions relevant for your speech/presentation. 

6)      Know your audience. Make eye contact with the audience. Don’t let your gaze go astray or be fixed on a certain spot, try to make eye contact. This will make it personable for the audience and keep them riveted to what you have to say.

7)      Make sure you get good rest the previous night. If possible do some relaxations exercises on both the day before and the day of the speech/presentation.

While going on the stage take a deep breath and stride in with confidence. Rise and let yourself shine up there in the spotlight.

By

Mary-Ann Roche