Learn How to Read Your Body Signals to Avoid Anxiety and Be Happier – A #375

LEARN HOW TO READ BODY SIGNAL TO AVOID ANXIETY

 

  1. Take a deep breath. …
  2. Get active. …
  3. Sleep well. …
  4. Challenge an anxious thought. …
  5. Say an encouraging statement. …
  6. Stay connected to others. …
  7. Avoid caffeine. …
  8. Avoid mind-altering substances.

 

learn how to avoid anxiety

 

The ability to perceive the signals of your body is known as interoceptive accuracy (IAc). There are, different psychosomatic cues that you pick up within yourself during states of anxiety. But above all, a beating heart is the hardest one to ignore.

 

Learn How to Read Your Body Signals to Avoid Anxiety and Be Happier - A #375 1

 

It’s for this reason that heartbeat perception, as brain scientists call it, is a direct proxy for measuring people’s IAc and reported anxiety and stress levels.

IAc and a beating heart

Having the ability to accurately detect your own heartbeat is critical for reappraising your anxiety on a moment to moment basis. We know that anxiety is as much in the body as it is in the mind, and that a (mis)perception of a fast heart rate can easily contribute to the catastrophization of a panicked state.

 

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It’s why some of the most effective anxiety-related therapies, like progressive muscle relaxation and deep breathing, tend to focus on muting a physiological response followed by a cognitive reappraisal technique.

Now in terms of IAc, the longstanding view was that it is an inherited trait, similar to eye color or height. Your IAc is immutable, unchanging. But now there’s new evidence suggesting that the situation matters just as much as the person: While some people may have inherently bad interoceptive ability, we can’t ignore the influence of the broader context. And this, if it turns out to be true, is a definite win for anyone looking to reverse a certain anxiety-based predisposition.

The study and findings

A team of researchers led by Martin F. Whittkamp out of the University of Luxembourg set out to investigate just how much of a role the environment plays in determining our ability to self-reflect on accurate biofeedback.

 

Learn How to Read Your Body Signals to Avoid Anxiety and Be Happier - A #375 3

 

The researchers relied on two methods to measure IAc via heartbeat perception. The first, called the counting task is simply a comparison between actual measures of your heartbeat with your self-reported measures. Another method, called the heartbeat discrimination task, measures how accurately you can rate whether or not your heartbeat is in sync with an external stimulus such as a blinking light on a computer screen.

The team in this newest study compared the results of both a heartbeat counting task and discrimination task in two conditions: a resting state and a stress state. Mental stress was induced by having participants match the color of a flashing light bulb with a corresponding button as fast and accurately as possible. If this wasn’t stressful enough, the experimenter also chimed in with a few verbal cues urging the participant to perform better so as to not ruin the entire experiment.

In addition to comparing stress state IAc with resting state IAc, the researchers also designed a number of computational models. These models aimed to measure how much of one’s interoceptive accuracy is owed to individual ability versus the situation.

The results found that about 40% of a person’s IAc can be explained by his/her individual traits, while around 30% can be explained by the changing situation, leaving the remaining 30% to measurement error.

What this says is that your ability to detect and therefore modulate your bodily responses during an anxious state is not fixed. These signals are amenable to change. You can learn to more accurately perceive your beating heart in a high-stress environment. You can apply reappraisal techniques in mitigating your anxiety.

The findings of this study have the potential to inform research on stress and anxiety management. For example, having a general idea of how much your IAc is dependent on biological predisposition could provide leeway to pharmaceutical interventions to help combat debilitating responses to stressful situations.

For now there’s therapeutic power in knowing you can improve your IAc and work towards minimizing your anxiety.

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Suicide Can Be Preventable Use Strong Love Education Compassion – A – 363

SUICIDE ATTEMPTS AND SUICIDE DEATH

Suicide can be preventable since infancy. Having caring parents and relatives who really love their children and look out for them, creating an optimal and loving environment for their healthy and happy growth.

However, this almost seems like a utopia in the world we live in. But it is not impossible, we have to have hope, always, and have love, for ourselves, our children, our family and friends.

 

suicide depression anxiety

 

But, even when we have had been raised in loving homes by caring parents, in a healthy social and mental environment  bad things happen to good people as we all know: a failed marriage, the death of a loved one, the loss of work or income, a traumatic accident; things that could trigger an acute depression and if not treated immediately it could develop into a severe case of suicidal depression.

 

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When a friend, a child, a patient, anybody tells us that “I don’t want to live anymore”, or that  “I am going to kill myself tonight or tomorrow”, we have the responsibility as human beings to believe him/her and help in anyway possible and as soon as possible.

Suicide Can Be Preventable Use Strong Love Education Compassion - A - 363 5

 

List Of International Suicide Hotlines

 

“There is a critical window in which depressed patients who are suicidal need rapid relief to prevent self-harm,” said Michael Grunebaum, MD, a research psychiatrist at CUMC, who led the study.

 

Suicide Can Be Preventable Use Strong Love Education Compassion - A - 363 6

 

“Currently available antidepressants can be effective in reducing suicidal thoughts in patients with depression, but they can take weeks to have an effect. Suicidal, depressed patients need treatments that are rapidly effective in reducing suicidal thoughts when they are at highest risk.

Currently, there is no such treatment for rapid relief of suicidal thoughts in depressed patients.”  — Read more here

 

INTERNATIONAL WORLD-WIDE SUICIDE AND CRISIS HOTLINE

R.I.P. KEITH FLINT

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Depression and 15 Inspirational Quotes to Help You Fight it Today!

DEPRESSION … YOU CAN FIGHT IT!

 

depression help with quotes

 

Depression: Sadness, feeling down, having a loss of interest or pleasure in daily activities – these are symptoms familiar to all of us. But, if they persist and affect our life substantially, it may be depression.

The World Health Organization estimates that 121 million people worldwide suffer from depression. I am one of those 121 million people. Maybe you are too. Maybe you know someone close to you who is affected by depression.

 

 

Depression and 15 Inspirational Quotes to Help You Fight it Today! 7

 

 

Although it may seem trivial to some, I have found great comfort in dark times in some of the following inspirational quotes about depression. To know others have experienced the darkness of depression and have seen the light at the end is sometimes all we need when we feel we are alone.

“Do just once what others say you can’t do, and you will never pay attention to their limitations again.” James R. Cook

“Don’t let life discourage you; everyone who got where he is had to begin where he was.” Richard L. Evans

“It has been my philosophy of life that difficulties vanish when faced boldly.” Isaac Asimov

“What would you attempt to do if you knew you could not fail?” Robert Schiller

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” St. Francis of Assisi

“Twenty years from now you will be more disappointed by the things you didn’t do, than by the ones you did. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore, Dream, Discover.”  Mark Twain

“The greatest discovery of my generation is that a human being can change his life by changing his attitude of mind.” William James

Depression and 15 Inspirational Quotes to Help You Fight it Today! 8

 

 

“Many of life’s failures are experienced by people who did not realize how close they were to success when they gave up.” Thomas Edison

“You miss 100% of the shots you don’t take.” Wayne Gretzky

“There are two ways to live your lif e. One is as though nothing is a miracle. The other is as though everything is a miracle.” Albert Einstein

“Accept challenges, so that you may feel the exhilaration of victory.” George S. Patton

“Forget past mistakes. Forget failures. Forget about everything except what you’re going to do now – and do it.” William Durant

“Minds are like parachutes, they function only when open.” unknown author

 

“Pursue, keep up with, circle round and round your life, as a dog does his master’s chaise. Do what you love. Know your own bone; gnaw at it, bury it, unearth it, and gnaw it still.” Thoreau

 

Dr Martha A Castro Tijuana

 

“When one door closes, another opens. But we often look so regretfully upon the closed door that we don’t see the one that has opened for us.” Alexander Graham Bell

 

JOIN MY INSPIRATIONAL PINTEREST BOARD TODAY!

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Best Inspiration Post of the Year 2018 Get Out of the Blues!

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INSPIRATION: Work hard for your dreams!

 

You do it in total inspiration

 

We all have ups and downs. The key is to know that we can lift ourselves up whenever we start feeling apathetic, getting some strong motivation.

 

INSPIRATION TIPS TO GET YOURSELF OUT OF BLUE TIMES:

 

Once we notice that our mood starts going down, it’s time

 

  1. For some inspiration quotes,
  2. Funny videos,
  3. Happy music
  4. Getting away from toxic people
  5. Take a sunbathe
  6. Plant a seed or bulb
  7. Dress up!
  8. Wear some make up
  9. Get that expensive perfume you love
  10. Call your best friend or friends
  11. Dance
  12. Treat yourself to a superb meal.
  13. Drink your favorite wine
  14. Take a bath in a tab full of majestic aromas
  15. Remember everything you are good at
  16. Be proud of yourself
  17. Don’t give up on your goals
  18. Read some good jokes and laugh out loud
  19. Write down all the wonderful qualities you have
  20. Love yourself

 

INSPIRATION: Never give up!

 

Never give up. Spice up your inspiration!

 

Nothing in this world has the power to make you feel bad, you should not let anybody to have that power over you. Take that power away from them and give it to you.

 

Situations could be hurtful but don’t allow them to rule your life. Take them as an experience in life to shape you and make you a better and stronger person, somebody who can break any limits that would seem impossible to reach for others.

 

Nothing is impossible in this life: NOTHING. If you really want something, you will get it. Remember that.

 

“Only I can change my life. No one can do it for me” — Carol Burnett

 

“Life is 10% what happens to you and 90% how you react to it” — Charles R. Swindon

 

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence” — Helen Keller

 

“Don’t count the days, make the days count” — Mohamed Ali

 

“If you are going through hell, keep going, never, never, never give up” — Winston Churchill

 

Designing Your Life

 

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Excellent Article It will Blow Your Mind Suicide Through the Cracks: The one the system missed — takingthemaskoff

Excellent Article It will Blow Your Mind Suicide Through the Cracks: The one the system missed — takingthemaskoff 9

I survived a suicide attempt. However my friend, he did not. This is what suicide looks like. This is him after hanging himself, right before he died. February 25th 2010. The difference between us is nothing, except our resources—--Malcolm Gladwell

By Cortland Pfeffer

There is enormous stigma associated with the word “suicide.” People cringe when you even mention the word and immediately change the subject. If we are afraid to talk about it, how on earth do we think we are going to prevent it? According to the Centers for Disease Control and Prevention, suicide is the tenth leading cause of death in the United States, taking more than 40,000 per year. At this rate, in one decade, we lose 400,000 people to suicide – equivalent to the entire population of Oakland, California.

When someone is suicidal, the typical reaction is “don’t talk like that!” or “that’s not even funny.” Or it turns to simplifying the situation such as, “other people have it worse than you,” or “just snap out of it, things will get better.” Nobody wants to “deal with it” and most people will adamantly refuse to even discuss it. You may even be considered selfish for having those thoughts and leaving close ones behind.

But when suicide does occur, the response is quite the opposite. Suddenly, everyone is there and feels terrible. They did not see the signs, never saw it coming, and can only talk about the amazing qualities of the deceased. It even goes as far as to hear people saying, “why didn’t they just reach out?”

If anyone has ever lost someone to suicide, they know the tremendous amount of pain associated. There may not be a worse feeling in the world. There are so many unanswered questions, “what ifs”, and “Should haves”. In the end, nobody commits suicide because they want to die, they commit suicide because they want the pain to go away.

I was suicidal, Joe committed suicide.

Part of the reason Joe is dead is because of the stigma associated with suicide along with the professionals he worked with that neglected and labeled him. He did not get treated as he deserved.

Joe didn’t have money, my family did. He went to jail and stayed long-term, I went to jail and got bailed out. He stayed in jail, while I was offered treatment instead. His crimes were all non-violent drug possession charges, mine were DUI, assault, and disorderly.

The difference? I had money and resources. Based on the information in the paragraph above, is there any other reason for the difference in penalties?

Joe and I were also born with the same temperament, which is more in tune with others emotions and greater sensitivity. This is neither good nor bad, just the way we were born. This is not to say that being emotional is guaranteed to create issues.

To be on this far end of the spectrum, along with consistently being denied needed support, along with the unhealthy environment is a formula for addiction. They refer to this as the biopsychosocial model. The biology is the genetics, the psychological refers to the emotional neglect and trauma, and the sociological refers to growing up in a broken home, overpopulated schools with minimal resources, poverty, and lack of positive role models.

via Suicide Through the Cracks: The one the system missed — takingthemaskoff