No more excuses

YES you wish you could lose weight but it's oh so hard, isn't it? Well shape up Swindon and forget wishes - I'm no genie, but I am the Life Bitch who will make this into a reality if you want it.

It's time to shut your trap, in more ways than one, and start believing that you can lose weight and keep it off. You can ditch the fear of failure because in 2008 you have got the Life Bitch on your side to help you and guide you.

I've got a simple plan to give you the kick in the pants that you need to get your mind and body into shape. Here are your first steps: n First of all I demand that you gather some of your fat clothes and find that dress or jeans that you used to feel fantastic in but now makes you look like a tub of lard. Put the two outfits side by side in place in your home where you will see them every day and let them motivate you to ditch the fat.

Next, don't get fixed on diets and figures, but write down the side dress or waist you want to be in three months time. Pin this and a picture of when you were happy about your size to the fridge and food cupboard doors. Let them bolster your will to stick to sensible eating.

n From those same larders throw out the empty junk calories; the biscuits, crisps and prepared meals that are loaded with fat and sugar. Chuck them all in the bin.

n Set down a list of meals and healthy foods that you can buy and prepare easily and work out a weekly menu plan.

n If you are overweight and worried about exercise then do make an appointment to go and see your doctor and get the green light to start some sensible calorie burning activity. I want you to get off the couch and start walking to the shops, walk your kids to school, climb up the stairs and not the escalator; you know the drills and there is no excuse not to start doing 20 minutes a day and building this up to 60 minutes in your third month.

Now let's put your mind in order and start to clear the junk that keeps you trapped in a vicious circle of failure, over-eating and guilt.

I want you to find a quiet place, somewhere safe where you are not in danger, and start to relax your mind and body from head to toes.

Start relaxing the muscle groups from the head downwards and relax each one slowly as you move down the body.

Now count down from ten to one and on each out breath say, "I am a Life Bitch winner who's going to be slim and trim from now on". Try to follow this mind routine every day for 21 days to bury this positive message into your unconscious mind.

My strategy is simple; giving you the push to change, finding the inner voice that tells you enough is enough and you are going to start losing weight, and enjoying the new changes you are making to become a better, healthier and happier you.

For more information on Life Bitch Steve Miller and his new book Get Off Your Arse And Lose Weight (Headline, 12.99) visit his website www.lifebitch.com

12:17pm Tuesday 29th January 2008 Print

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Anxiety overcome some of the ways

1. Training. Exercise may be the most natural we have a good prescription for the anti-discipline.

2. Deep breaths. Control breathing can reduce anxiety. For example, Shenxi one breath, exhaled slowly, and get instant relaxation.

3. Into the collective. More with family members, friends, neighbours contact: to participate in various community organizations and work units activities.

4. Dining with their family. Resist anxiety in all ways, I most important of this.

5. Let your life orderly. Many day-to-day living with the anxiety of the haphazard. Because of chaotic, very often ask myself to forget what a loss what overlooked? Etc., in order to solve this problem can be out of a day-to-day routines table. In your front door, one basket for the loading of keys, so you will not start a day early Huayaochi crazy. These small concrete measures to substantially reduce unnecessary in a day or destructive anxiety.

6. Do something you feel good about. If you are working like the work, you almost impossible to have any destructive anxiety.

7. Rejected news. Too much information we can bring frustration. If you do not limit the amount of information you receive, you will over-worried.

8. Refrain from the excessive drinking. On the other drugs you may deteriorate the ability to deal with anxiety, frustration because they will let you. Moreover, they may also lead you to do something you worry about the future more and more worried about the matter.

9. More physical contact. If people are often touch and hug, then he will be feeling better. We are herd type, not lonely life. Find your very favorite people, then they often embrace.

10. Immediate action. Once the anxiety felt toxic winding you, immediately from his. Do not indulge in melancholy. Let concern at the length of time he has to cast off the more difficult.

11. Music into your life. Music is not something we can know the way to reduce tension and anxiety. Let your home a place full of music.

How to overcome anxiety disorder

First, the anxiety symptoms and psychological performance:

Anxiety disorder refers to the spirit of continuing tension or panic attack of the state, accompanied dizziness, chest tightness, palpitation, dyspnea, dry mouth, frequency, urgency, sweating, tremors and movement of unease, anxiety is not obvious causes of fear, tension attacks, accompanied by autonomic dysfunction and movement of tension. Anxiety disorders in clinical practice can be divided into acute anxiety attack and two types of generalized anxiety disorder.

(1) acute anxiety attack: also known as panic disorder, sudden onset, the patient Tugan unknown causes panic, fear, nervousness, dying flu, suffocating sense of loss of self-control, which is realistic or calamity imminent outbreak and accompanied by palpitations, difficulty in breathing, chest tightness, chest pain, pressure, throat plug flu, dizziness, faintness or lost sense of balance, numb limbs or limb abnormalities flu, fever, chills

Jire; somatic anxiety, including Movement of the sympathetic nervous and hyperthyroidism. Autonomic hyperthyroidism, and the cardiovascular system are symptoms of the most common anxiety disorder symptoms included, such as palpitations, palpitation, chest, face pale or hyperemia.

Second, how to overcome the psychological anxiety?

1. Understanding of the causes for anxiety disorders. Anxiety and the formation of the body closely related to the quality and the environment. Some patients with more inferiority complex character, easy tension, fear, over-estimate the difficulties, the tree, anxiety stirred up uneasiness, dependent on their own body and visceral concern over the situation.

2. Rational psychological treatment. To care for patients, care, comfort, support, encouragement, inspiration and education. Doctors sincere, patience, compassion, understanding, as well as some sensible alternative strategy to cope with the environment, adults can reduce the anxiety of patients.

3. Psychological analysis. Doctors and patients to talk and listen to the patient s talk, find out the reasons for anxiety for patients to understand themselves and improve insight, but also for their own bad personality have self-knowledge, so that we can with a rational attitude to the environment to improve the response.

4. Drug treatment. Under the guidance of a doctor taking anti-anxiety drugs such as stability, Limianning, tranquility, and so on, can control anxiety.

How to overcome anxiety

Anxiety is the most common form of tension, the individual facing a competitive and hostile world of the small sense of loneliness, weak sense of fear and insecurity, accompanied sympathetic - the level of activity of adrenal system raising, such as palpitation, shortness of breath, Biemen, palms sweating, insomnia, headaches and other symptoms.

Anxiety on the body are not in a negative sense, it could be a positive, constructive force. In the room maintain an appropriate degree of anxiety, can mobilize the body function, brain speed up the flow of energy more focused, thinking more agile and help the success of the examination. If that were not anxiety, tension is not, the test negative. Therefore, the emergence of anxiety, he should first determine whether the body beneficial if belong positive, it can be properly maintained, but not excessive. If there are adverse effects on the body should be given to psychological intervention. From the operator, psychological intervention into the psychology of psychological intervention workers and the self-psychological intervention. Here are introduced self-psychological intervention methods.

1, using meditation to defuse anxiety. Meditation is an encouraging individuals to use their imagination to express his good wishes. Its implementation is shut your eyes and think of your body tension, a symbol used to represent the experience of your tension and pain; by another symbol to represent the emotional relaxation, the two symbols Interaction to eliminate tension. For example, you can think about the pain ice for a while to relax and imagine the sun slowly melting of the ice, and the pain caused by anxiety can be lifted.

2, use color to alleviate anxiety. As for the anxiety for the people living in a room housing or light blue to enjoy clear blue sea and the azure blue sky.

3, can often talk to the emotional anxiety and alleviate convey and disperse. Talk to friends and oral, speechless at the tip of the slump, the catering, painting, singing all the way to talk.

4, with relaxed approach to the fight against anxiety. Will be relaxed in the back of the details, here we taught how to control breathing, which is a very practical ways to relax. The correct way is to breathe the whole lung to breathe avoid just to the upper chest breathing, has just begun training to practice lying posture easy, it can also help you experience deep and shallow breathing between different feelings. When you lay able to skillfully use, it could stand or sit practice. Concrete steps are as follows:

A. a hand on his chest, one hand on the abdomen.

B. Breathing through the nose to your stomach drum, which means that you use the whole lung breathing. Chest as far as possible on the activities of at least maintain slow suction.

C. slow, uniform emission from the nose to breath.

D. repeated several times, to maintain a certain rhythm.

8-12, 1 minute to breathe suitable (one breath and inspiratory counted as a full breathing). Early training, may not be able to judge rhythm skilled, and should therefore exercise estimated 5-7 seconds for a respiratory cycle.

Attention must not be rapid deep breathing or rapid shallow breathing.

5, with music eliminate anxiety. Do you think the choice is a soft, quiet music, recorded half an hour into the tape, a complete time out, choose a comfortable environment, shut your eyes to listen to the tape. Will focus on the music, remove all ideas and personal considerations, as far as possible body relax. Music to be stopped, after listening to the self-comparison psychosomatic state. So repeatedly, can reduce and eliminate anxiety.

6, social adjustment. Through their own attitudes and behaviour adjustments to conform to the environment, the emotional stress caused by fluctuations to a minimum level.

In the following five-question order, help you build a rational thinking.

A. My anxiety of thinking is correct?

B. abandon the anxiety of thinking is correct?

C. the worst possible consequences?

D. the worst consequences, how to deal with?

E. view of this situation is the most reasonable way?

If the above measures are not improved several symptoms, you must find a doctor to seek professional psychological help.

Overcome anxiety

Anxiety is in the face of danger, threat, in the face of the urgent need to change or to satisfy the situation, but could do nothing about it, only awaiting the results of an emotional state. Psychological anxiety people feel nervous and a certain degree of unhappiness, trying to shake off, and in the body caused autonomic system activity, such as a heartbeat accelerated, a rise in blood pressure, shortness of breath, skin sweating and looking pale, mouth, dry, muscle lose flexibility, such as the increasing frequency of urine. If the state of anxiety continues, or more serious anxiety, then not only adapt to the environment will be unusual behavior (such as not concentrating on reading), and autonomic nervous system function will appear disorder (such as a lack of appetite, insomnia), and eventually damage people s physical and mental health.

Anxiety is vulnerable is a bad character traits. It can calm people from freely to meet the challenges of life, panic in the face of difficulties and setbacks in the face of sluggish. The following suggestions are easy to shake off anxiety friend often used to the anxiety.

Smile to life

Right to life of all, we should gladly accept it because you can complain, then anxiety, because your life will not change their hearts displeasure. Down-to-earth do you do the things to look forward to for the future.

Timely divert attention

In the study, work, life setbacks is a very common thing, it is inevitable that the anxiety occasionally, when that is in the anxiety of their own, not laissez-faire anxiety spread. At this time, such as chat can be taken such an approach to control anxiety. Another I can also take part in some activities need to focus on the anxiety out of things to the attention, such as playing chess, playing Bridge, playing electronic games, jumping some of the fast-paced dance. When you concentrate on playing time, and anxiety will stay next to leave you feel bored.

Training enrichment

Practicing calligraphy and painting, playing, playing Taijiquan, flowers and fish, and other activities to undermine all the people living in a rough attention. Frequently engage in such activities, you will find that anxiety is no longer so easy emerged.

Relax a lot

There are many self-relaxation method can be used. Here s one: mental images relaxation method. When you mental and physical exhaustion, when you nervous, when you feel depressed, when you very jittery mood, you can be in accordance with the procedures described below practice. You can Huayichu quiet place (such as home bedroom, Park lawn), the loosened restraints hard clothes, relaxed body muscles and joints to their own feel most comfortable sitting or lying position. Gently close your eyes, breathe slowly and aside all ideas and personal considerations, in their minds, slowly emerging from a site can relax and images. Imagine you are walking in their green jungle, in addition to foot the leaves rustle issued by the sound, a quiet surrounding. Golden sunlight through leaves gaps dipped into the color of the leaves with a mottled. Daojiao a small, voice and melodious sounds. Very fresh air, you feel very relaxed mood. A while breeze blowing, leaves no white water gently jitter. Nature nimbus flowing into the hearts of all, a very satisfactory. In this way, with more and more physical and mental relaxation, and all kinds of bad feelings will recede, your soul will possess a serene sky.

Additional information :

From www.thisisswindon.co.uk:
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