Breathing your way through Anxiety

Did you know you can breathe your way through anxiety?

As you get older you no longer get the same amount of oxygen to your lungs as you used to when you were younger.  If you shallow breathe like I do then you will build up more carbon dioxide in your lungs.  This does not help you when you get anxious and can actually lead you to a panic attack.

When you are anxious you also rapid breathe which not only can lead to overall tiredness but is not good for your heart.  It only takes about 5 minutes a day to freshen that stale air that is accumulating and this you can do anytime of the day but at night time these exercises will also relax your for a better sleep.

Here are 3 exercises you can try:

1.  Place your hands on your stomach just below your rib case and slowly breath in and feel your ribs expanding.  slowly breathe out all the way as much as you can.

2. Humming exercises (now don’t laugh) are also helpful and this is where you hum on exhaling.  Concentrate on your breathing and hum each time you exhale.  This help you relax in all part of your body.

3.  Chinese breathing is something new that I have been trying.  Sit down in a comfortable chair, preferably one that doesn’t have arms and take three short breaths through the nose without exhaling between them.

With this technique on the first breath you also have to lift your arms out in front of you , on the second you open up your arms to the side at shoulder level and on the third breathe you lift them over your head.  You then exhale and bring your arms down to your side.

Maybe do it one more time but don’t overdo it as it can make you lightheaded and don’t do this exercise when standing.

I would like you now to watch this video by Wilddivine.com as its a fairly new way to treat anxiety and stress and one I am looking at investigating more.  Click on the link below to watch it.

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Public Speaking Anxiety | Achieving Effective Speaking Skills

I am talking today about public speaking anxiety which is also known as Glossophobia and also achieving effective speaking skills because at sometime in your life you may have to speak publicly to a work or community group and you want to be able to do that without stressing out.  Giving a speech or presenting before a group, whether the group is a thousand or just ten, qualifies as one of people’s biggest fears. It is not uncommon to find a person who is terrified at the prospect of having to speak to a roomful of people.conference-2

But why do we fear speaking in front of others so very much?  Psychologists believe that it is not really public speaking that make people experience so much STRESS but the fear of making a mistake in front of others. In my personal experience that is true, but also when you talk publicly people actually look at you and to me I feel they are judging how I look as well as how I speak. Being glossophobic can however be conquered with the right attitude, knowledge and commitment.

Here are some points that can start you in your path towards achieving effective speaking skills:

Speak about what you know
Talking about something that you have a passion for and know about will not only lessen the anxiety that you may experience but will also make you appear fervent and enthusiastic about the project. If you want to develop effective speaking skills then this would be the what I would do first.

Use Humor
What’s the best way to impress an audience? To make them feel connected to you. And how do you exactly do that? Use humor. Open your speech with a joke or a funny observation. Everyone loves to laugh. This can also help you relax. It’s also a good strategy for covering up errors when they happen.

Practice
When you practice, the chance of making a mistake decreases. The biggest benefit though will be that it will make you feel more self confident, knowing that you have prepared for the speech and that you have done your best to present it.  I am the kind of person who likes to be prepared so this tip is something I would do anyway.  So, prepare your speech then practice it and you will find yourself less stressed and less glossophobic.

Involve The Audience
The best way to appear competent before an audience is to actually acknowledge their existence. Say hello to them and you could even ask them a question.  Also when you do this it makes the speech less formal and more comfortable for everyone. A less formal approach can excuse the speaker from some blunders.  Hey and I will made them over the years.

My secret and main coping technique in regard to public speaking anxiety is to think of the audience as children. Children are accepting and not critical aren’t they.  Find what works for you though as we all react differently to stress. I have heard people say that they image the audience naked, but hey, that just doesn’t work for me at all.  Maybe all you need is to listen to is some RELAXATION MUSIC beforehand and that is what I do as it brings my stress levels down quite dramatically.

So the bottom line is don’t stress the next time you have to speak to a group, follow my tips and you will be fine and well prepared.

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Social Anxiety | My Experience (Part 1)

I suffer from social anxiety.  Social anxiety Disorder is a recognized psychiatric condition and is common in both sexes and which causes distress and impaired ability to function in social situations in a person’s daily life. This is my personal story but I must say that I manage my anxiety well now, and keep my stress levels down as much as possible.  I won’t say that I am ‘cured’ but I am learning again to enjoy the things I once feared.

Continue reading Social Anxiety | My Experience (Part 1)

Reduce Stress – Take a Vacation

Reduce stress lay on the beachI recommend a vacation to reduce stress in your life.  I have just been on a 10 day vacation to a beach side destination and I must say it has made me feel a new person.

I love the ocean and the waves are so relaxing.  Sitting on the sand watching the tide come in and go out is what I use to center my thoughts for stress relief and as also as a meditation technique.

You don’t have to go anywhere though to get the same results if you have a relaxation tape with ocean sounds,  a nice cool breeze and a sun lounge to lie in but experiencing the real thing now and then is fabulous I must admit.

Pick a vacation location where life moves at a slower pace.  Relax and don’t crowd too many activities into a day.  Read that book you bought ages ago but never had the time to before.

Get some good quality sleep.  Go to bed early and get up late.  Have a nap in the afternoon if possible.  Lay in a sun lounge (in the shade) and have 40 winks.

Walk along the beach, swim in the ocean or hotel pool.  Nothing makes you sleep better than exercise during the day.  Don’t forget that you are aiming to reduce stress in your life.

OK I can hear you saying you can’t afford a vacation.  If so then why not do it all in your mind.  I often will walk along the beach in my mind.  Take a day to do nothing but rest, revive and reduce your stress.  You are worth it!

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