Book Review: Stop Panic Attacks
The fastest and most complex reactions known in the human body result from a panic attack, according to Reid Wilson, Ph.D., author of Don’t Panic: Taking Control of Anxiety Attacks.
During panic, many of the changes in your body are the same as those that happen during an emergency. However, panic is an exaggerated emergency response and the variety of physical panic attack symptoms feels overwhelming.
Role of the Brain
Panic disrupts your body’s natural balance by sending false emergency signals to the brain, leading you to doubt your natural abilities. Why does the brain select inappropriate emergency responses? There are two possible reasons:
- Something is preventing the brain from gathering relevant information in the moment. “If you suffer from panic attacks, it means that a faulty belief prevents your brain from receiving a critical message.”
- The brain doesn’t know another, more appropriate response.
Wilson writes that “Left on its own, the unconscious mind will seek health. But social learning and certain traumatic experience tend to override the unconscious mind.” Once you have one panic attack, the mind stops working creatively in your favor and begins focusing on the problem rather than the solution.
Thoughts and beliefs are the keys to your brain’s activity. Your beliefs and values develop mostly out of life experiences and your memories of them. Strong beliefs can block natural protective mechanisms of the brain and mind.
According to Wilson, to stop panic attacks when they happen, you need to know and believe:
- You can trust your body and unconscious mind to perform essential roles in an emergency, because the body has an emergency response.
- When panic activates the emergency response, you can consciously turn it off.
- You can learn to consciously stop panic before it takes control.
Taking Control
The most effective way to take control and stop panic attacks, according to Wilson, is to be willing to face doubt and discomfort and to believe you can deal with any consequences of your actions.
The first step is to change your interpretation of events, a key component in
cognitive behavioral therapy for panic attacks. Wilson provides detailed strategies for:
- Changing your attitude
- Looking for opportunities to embrace discomfort, so that you can learn from experience
- Letting go of coping strategies (for example, asking a friend to accompany you someplace) that serve as safety crutches but also prevent you from living a full, strong life
- Becoming an objective observer of your negative thoughts and reactions by mentally stepping back and using your observations to develop skills to override the negative and support the positive.
If you are looking to take control and stop panic attacks, this book provides a lot of good information about panic attack treatments.
March 31, 2012
· 
Carol · 
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Tags: book review, stop panic attacks · Posted in: books, health
Say ‘Yes, And’ and Change Your Life
How often has someone made a suggestion (or you had a thought) to which you responded, “Yes, but”? Have you considered that every “yes, but” stops the flow of creativity and energy? By simply changing your default mindset to “yes, and,” you can expand the possibilities in your life, according to Avish Parashar, author of Say “Yes, And!”: 2 Little Words That Will Transform Your Career, Organization, and Life!
The book gives a number of examples for both personal and business relationships. I particularly like these examples:
Bill Gates: “Yes, And everyone will benefit from having a computer,” as opposed to “yes, but no one will ever need a home computer” (as several of his contemporaries said).
Gandhi: “Yes, And we can have our freedom without resorting to violence,” as opposed to, “yes, but we will never gain our freedom if we don’t fight our oppressors!”
Copernicus: “Yes, And my tests show that the Earth revolves around the sun not the other way around,” as opposed to, “yes, but everyone knows that the Earth is the center of the universe!”
Parashar emphasizes that “yes, and” isn’t about always agreeing with people, but it is a mindset that helps you stay open-minded, giving you the ability to search for options that might work. “Yes, but” tends to arise out of fear, short-term thinking, habit, and similar factors.
This short book is a quick and easy read and shows you ways to incorporate the “yes, and” mindset into your life, while still maintaining boundaries. The process is simple:
- Make “yes, and” your default mindset.
- Say “yes, and” whenever you can.
- Only “yes, but” after you have tried to say, “yes, and.”
Say “Yes, And!”
February 29, 2012
· Carol · No Comments
Posted in: books, creativity, self improvement
Why You Absolutely Must Get Enough Sleep
One suggestion I often see from productivity, self improvement, or similar experts is to get up an hour earlier. I’ve always thought the suggestion was balderdash – sleep is essential to your health and well-being. Here’s an infographic courtesy of Frugal Dad on why sleep is far more important than getting one extra thing done.
Source: http://frugaldad.com
February 22, 2012
· Carol · No Comments
Tags: infographic, sleep · Posted in: health
10 Principles of Success
The following article provides principles you can apply in your life to help you achieve what you want.
10 Universal Principles of Success
by Dr. Kem Thompson
Create Joy and Success for Yourself / Free Photo from PhotoXpress
Success is not something that only a chosen few can achieve. Everyone can be successful in every area of his or her life. You just need to know how to do things in such a way as to make sure you succeed every time. Success comes as a result of forming certain habits, and continuing in them. Consistency is key.
To succeed, you need to be a certain type of person. Don’t be discouraged if you are not yet that type of person. With practice, anyone can become a successful person. The successful person thinks in a certain way, talks in a certain way, and acts in a certain way. The list below briefly outlines 10 principles of success (and a bonus tip!). Anyone who consistently applies these principles of success to any area of their life will experience success in that area.
1. Vision
Have a clear picture of what exactly it is you want to achieve or become. Keep this picture at the top of your mind at all times. Doing something you want to do, because you want to do it, will motivate you to succeed at it. Start with the end in mind.
2. Belief
Believe without a shadow of a doubt that you can do it. Believe that you will succeed. Believe in a Higher Power who is helping you get what you want. Stay away from negative influences (people, books/articles, anything negative), which make you doubt your ability to succeed. Surround yourself with things that remind you that you can, and will, succeed.
3. Responsibility
Realize that you alone are responsible for your future. You alone are responsible for the outcome of your efforts. Don’t look for anyone to blame. Feel free to ask for help as you need it, but remember the final decision is up to you. It’s your life, after all.
4. Affirm
Make a habit of saying out loud what you hope to achieve. Speak of it in the present tense, e.g., ‘I am fit and trim,’ as opposed to ‘I will be fit and trim.’ If you feel awkward speaking out loud to yourself, write down the affirmation. Then look at it (or better still, rewrite it) several times each day. This helps your mind stay focused on the goal. It also builds your self-belief and confidence.
5. Commitment
Make a firm commitment to action. Decide to take whatever steps you need to take to help you achieve your goals. Then honor the commitment you’ve made. Too often we find it easy to keep our commitments to others while neglecting to keep our commitments to ourselves. This pattern has to change if you’re to succeed in life.
6. Set a SMART goal
Now that you know what you want to achieve or become, you need to define it by making it a goal. Your goal has to be:
- Specific
- Measurable (you need a standard to help you know when you’ve achieved it) and Motivational (it’s got to inspire you and keep you motivated)
- Attainable and Attractive
- Realistic (no point setting an unrealistic goal such as “I want to be a millionaire this evening”)
- Timed (State when you want to achieve it)
7. Plan and Take Action
Work out a plan of action. Break down the plan into baby steps. Take a step or two each day, reminding yourself that each step is bringing you closer to your goal. Perform each act to the best of your ability, filled with faith, determination and purpose to reach your goal. Most importantly, be consistent.
8. Persistence
Do not give up until you have achieved what you desire. In the course of things, be willing to change any part of your plan that turns out not to work, and try something else. Thomas Edison did not give up in his quest to invent the light bulb, even though he’d ‘failed’ 10,000 times. Now that’s persistence! See every failure as a stepping-stone to success and as a temporary set back. Learn from it and push on towards your goal.
9. Gratitude
Maintain an attitude of gratitude, knowing that your dream is about to become a reality. Refuse to grumble when circumstances look contrary. Refuse to complain. Be grateful for where you are now, and for where you are headed. Look around for things to be grateful for. You’ll be surprised to find quite a few.
10. Become a Giver
In your relationships, always think in terms of what you can do for the other person. What goes round comes round. After all, whatever dreams you have most likely involve interacting with other people. Be kind and generous to all; you never know where your breakthrough will come from.
So there you have it. I have given you a summary of principles of success that, if you apply consistently, WILL guarantee you success in any endeavor. Don’t just take my word for it, though. Prove it yourself by actually applying these principles of success to your life situation. Knowledge is not powerful until you act on what you know. Think about that. Better yet, act on it! You’ll be glad you did.
About the Author of 10 Universal Principles of Success
Dr. Kem Thompson is The Success Coach For Women. Sign up for her FREE Weekly Success Tips For Women and receive tricks, techniques, and strategies you can use today to achieve measurable success in your life.
February 3, 2012
· Carol · No Comments
Tags: principles of success · Posted in: self improvement
Steps to Setting Goals that Help You Achieve What You Want
When setting goals, make them challenging, yet realistic and attainable. And be sure they are your goals–not your parents’ or some other person’s goals for you.
When you reach a goal, celebrate.
Write down your goals and post them where you can see them on a daily basis. List your goals in order of importance to you. Write your goals as positive statements that focus on success. Also, write out an action plan for achieving your goals.
When you reach a goal, celebrate! Also, revise goals as necessary. When things happen that you cannot control, simply re-evalulate, make necessary changes, and keep going. While setting goals may be important, becoming too attached to any given goal may be detrimental.
Not everyone believes in goal-setting. In The DNA of Success, Jack Zufelt explains that goal setting not only does NOT work but it’s negative and self-destructive for you.
More Tips for Setting Goals
To set goals start by asking yourself: “What is it that I want?” To become clear on what you want for your life, ask yourself three questions:
- What do I have that I want? Appreciate your current life. (For example: good education, close friends, health, home.)
- What do I have or tolerate that I don’t want? These things detract from your happiness. (For example: large debts, abusive friends, dead end job.)
- What don’t I have that I want that will greatly improve the quality of my life? (For example: more confidence, closer friends, more money in the bank.)
Nothing is too silly. Nothing is too ridiculous. Just write it down. Save your criticism and evaluation for later. Write whatever comes to your mind. Make sure to write it all down and try to be as specific as possible. The next step is to review all of your goals and prioritize them. Decide what is really important to you and what you really want to achieve. Then use the SMART strategy for setting goals: S = specific. When setting goals, you must know exactly what it is that you want. Get a clear picture of it in your mind. If it’s a new job, picture yourself in that job. If it’s more money, visualize that monthly bank statement. M = measurable. You must have a measure so that you will know when you have achieved your goal. A = Action. Ask directions. Get in touch with others who already have what you want. Read books, listen to tapes, attend seminars. Get as much information as possible that will assist you in reaching your goal. Then take the steps you need to take to achieve your goal. R = Realistic. Make your goals challenging, yet realistic. T = Time based. Always set a deadline for achieving your goal. by Jennifer Minar What would you like to achieve in your lifetime? Author Basil S. Walth once said, “If you don’t know where you are going, how can you expect to get there?” Setting goals is indispensable. Goals provide direction, long-term vision and short-term motivation. They separate the important from the irrelevant. Goal setting also builds self-confidence by helping you grow as an individual. Olympic athletes, successful business people, and bestselling writers set goals. You aspire to greatness too, don’t you? If you do, and you’re not already setting goals, now is the perfect time to start. Five Things to Remember When Setting Goals: 1. Write Goals Down Always jot down your goals-this is powerful. The process of physically seeing your goals helps crystallize them in your mind. This process also better enables you to commit to them. Interesting Fact: A popular Harvard Business School study once found that only 3% of the population records their goals in writing. Another 14% have goals but don’t write them down, whereas 83% do not even have clearly defined goals. More interesting is that this 3% earned an astounding ten times that of the 83% group! 2. Make Goals Short, Attainable, & Measurable Set attainable short-term goals that can be measured. This means setting goals that are quantifiable. Here are some examples: Make your goals attainable so you won’t get discouraged. The short-term goals above are attainable for me, but they may not be for you. Or maybe for you, my short-term goals aren’t challenging enough. Goals are very individual. You have to set your own goals…remember, you’re charting your own course to success! On the other hand, don’t set wimpy goals simply because you’re afraid to fail. Talane Miedaner, author of Coach Yourself to Success 3. Create Deadlines Without deadlines, your goals are merely dreams. Set deadlines for both short- and long-term goals, and I promise, you’ll get there sooner! Remember that deadlines can be flexible. Life changes and so do goals. Never be afraid to adjust the timeframe for a goal. What’s important is to keep moving forward. 4. Look at your goals everyday! Visual aids are an effective way to program your brain. Reading and re-writing goals are two very effective visual aids. By physically rewriting your goals and pasting them in places you regularly frequent, you make them more real in your mind. I read an article in Shape magazine that inspired me. The author mentioned that before Sarah Ban Breathnach, author of the bestselling book Simple Abundance: A Daybook of Comfort and Joy 5. Make Setting Goals a Routine Begin every morning with a “To Do” list. This will help you organize and better manage your time. Plus, your goals will be right smack under your nose every day. Do not get discouraged over any unfinished items. Simply transfer them to the next morning’s list. The above said, keep your goals front and forward in your mind. Remember…you only get one chance to live your dreams! In the words of Cecil B. De Mille: “The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly. That is dedication.” About The Author Jennifer Minar is a freelance writer in the health & fitness and writing markets. She is also the founder & managing editor of Writer’s Break, a website and ezine for fiction and creative non-fiction writers.
Write down a complete list of things that you want. Think in terms of your home life, your family life, your career, your health, your social life, your body, your hobbies, your community, your world, and anything else that comes to mind. Go BIG! What are your life dreams?
Five Steps to Goal Setting
notes: “People sometimes give themselves ‘weeny’ goals-they play it safe so they don’t fail…But the bigger the goal, the more likely you are to achieve it.”
February 2, 2012
· Carol · No Comments
Tags: setting goals · Posted in: self improvement
