Take a deep breath and RELAX

Relax

Learning how to relax fully can take a while to master but if you stop, and take a minute to breathe deeply during your busy day, then you will feel you will be more relaxed.

Its worth a try isn’t it? YOU are worth it!

Its easy, doesn’t cost you a cent, and if you remember to practice each day then you will also get the extra benefit of exercising your lungs. People who suffer from panic attack often shallow breathe so training yourself to take deep breaths has got to be a great technique for helping you manage panic.

The image above is bold and bright for a reason, so you can take note and apply its message.  So, sit back take a deep breath and relax.

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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Herbs and Other Natural Products available for Anxiety

I have posted for you today some snippets that I found from recent articles on the internet that I thought were helpful for using herbs and natural products to control anxiety.

The origins of herbs used for anxiety:

Originally from : http://www.prweb.com/releases/2013/2/prweb10434950.htm

Herbs have been tried and true for centuries. The power of herbs is why the human race still exists. Ancient civilizations utilized herbs for healing wounds, relaxation, and cleansing.

The power of herbs is what kept ancient civilizations healthy and alive. The human race may have evolved to modern day medicine but the power of herbs is still effective!

English: Bacopa monnieri (flowers). Location: ...

English: Bacopa monnieri (flowers). Location: Maui, Kanaha Beach (Photo credit: Wikipedia)

Here are 3 herbs for anxiety you probably not have heard about.  I know I did not and they are worth looking into.  Be aware though that some herbs can have side affects and interactions with any medication your are taking.

Originally from : http://www.international.to/index.php?option=com_content&view=article&id=7770:anxiety-treatment&catid=84:health&Itemid=307

Ashwagandha (Winter cherry) is a popular herb known worldwide and now heavily used in the Western world for treatment of anxiety and stress conditions. Cortisol is a hormone that is responsible for stress in humans. Ashwagandha helps to slow down the release of Cortisol by the adrenals, which prevents the exhaustion of adrenals. This is an anti-anxiety effect of this herb, as recognized by many scientists.

Bacopa (Bacopa monnieri) is an herb known to increase concentration and creativity in people. It helps with brain health, an ability to recall facts and decreases attention and distractibility in individuals.

Spikenard (Nardostachys jatamansi) herb helps promote awareness and relaxes/ strengthens the mind. This is a great herb for anxiety relief and nervousness. It calms and reduces the muscles spasms. This is also highly useful to women during menstruation, and for menopause related stress and anxiety.

Click on the product names to buy these herbs from Amazon (a company you can trust) Ashwagandha Gold, Bacopa Gold and Spikenard.

Note:  Some interactions may occur when using Ashwagandha with sedative medications, Bacopa may increase thyroid hormones and Spikenard can cause nausea.  Please check with your doctor before taking herbs if you have other medical conditions.

There are also many foods you probably already have in your refrigerator or pantry that can help you lower your stress and anxiety levels.

These include:

Rosemary, thyme, chicken, carrots, broccoli, onion, garlic, hummus, cream cheese, milk, dark chocolate and ginger.

See the following video that will talk about how you can have a power lunch to reduce your stress throughout the day.

Chicken soup with rosemary and thyme 300Sounds great and easy enough to do especially the soup idea which I always love to make for my lunches in winter.  This lunch includes the goodness of chicken as well as rosemary and thyme.  Here is the recipe if you want to make it yourself.  It is made in the slow cooker but you can also make it in a stock pot on the stove.  Click here to go to The Slow Cooking Pot for the recipe now.

Herbs and natural products can be very useful for treating anxiety and eating well will help you stay stress free. Start here before you move to drug therapy for a long lasting solution to your anxiety and stress.

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A natural anxiety remedy can work for you

In healing anxiety you must remember that a magic cure or pill does not exist. This is not to say that healing rates are low. Both patients and medical professionals have taken healing anxiety to high, encouraging success rates often using a natural anxiety remedy.

It is important to remember that all your professional help should have one goal: to establish the belief that you have the power to control your body as well as your life.

Methods that you can do yourself include stress management techniques such as meditation, getting sufficient exercise or other physical activity and proper eating properly. I also find that taking a good vitamin B complex and evening primrose oil has helped me as well.

One of the most popular alternative natural remedies uses St. John’s Wort. It has the same effect to prescription drugs but without side effects, developed tolerance, and withdrawal symptoms. Personally I haven’t found much success with St John’s Wort but I know others who have.

anxiety

anxiety

The most successful use of a natural anxiety remedy in my opinion involves the use of alternative and herbal treatments in conjunction with scientific cognitive behavioral therapy (COG). This COG therapy emphasizes the self help aspect for the treatment of anxiety. It focuses on practical, personal skills for dealing with stress and keeping your reactions in check.

Please consult your doctor before taking any natural supplements like St John’s Wort for example, to avoid contraindications with other medications you might be taking.