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Best Yoga Poses for Your Back

February 21, 2019 by

Taking care of your back is one of the most important things you can do for your body. Unfortunately, a lot of people neglect this, especially when they are younger. Time spent slouching, on the computer, or neglecting to exercise, can cause back problems later in life.

Studies have shown that yoga is an effective way to reduce mild to moderate back pain. Certain poses can help with spine length and alignment and also stretch and strengthen your muscles. Strengthening your muscles helps to reduce the stress on your back, and improving your flexibility can increase the blood flow to tight muscles.

Before starting any form of exercise regimen you should talk to a professional to get a sense of what kind of treatments for your back pain are available and if yoga is a good fit for you.

The Bridge

The bridge is a great yoga pose because even if done incorrectly there is little risk of aggravating lower back pain. It is easy to do and can help strengthen your glutes and lower back.

To start, lie on your back with your knees bent and your arms at your side, palms down touching the floor. Slowly engage your glutes by squeezing them, and then raise your hips off the ground to form a straight diagonal line from your knees into your torso. Hold this position and the glut contraction for 5 seconds, and then slowly lower your hips back to the ground. Repeat 10 times.

The Plank

The plank pose can help strengthen your arms, wrists, spine, and tone your abdomen.

To do a plank, start in the push-up position and then slowly lower your forearms until they touch the floor. With your weight on your toes and on your forearms your body should be a straight line from your head to your feet. Make sure that your elbows are directly under your shoulders. Hold this position for 30 to 60 seconds, or however long you’re able to while in proper form. Do a set of these 2 to 3 times for the most effective results.

Downward Facing Dog and Upward Facing Dog

A popular pose because it elongates the cervical spine and strengthens the core, hamstrings and lower back, downward facing dog is easy to do. Start on your hands and knees, tuck your toes, lift your hips and bring your heels toward the ground. Hold for 5 seconds.

Yoga poses

From here you can transition into the upward facing dog pose, which can help stretch out your chest and strengthen your abs and back. Lower your body into the plank position then release your toes and look up, keeping your knees off the ground. Hold for 3 seconds.

Repeat both these poses for 1 to 2 minutes a day and you’ll see great results.

More to Explore

This is just the tip of the iceberg when it comes to yoga – there are many different poses that can strengthen your whole body. Be sure to check them out if you’re interested in the many benefits of yoga.




Tips For a Restful Bedtime

February 21, 2019 by
Comfortable Sleep

If you have kids, the most stressful part of your day may come at the very end. The chaos and stress of bedtime are often only matched by the calm that comes after bedtime when your kids fall asleep. Unfortunately, this pre-sleep craziness can affect your children’s sleep, as their brains seek to recover from and make sense of the events of their day. Plus, all that stress makes it difficult for you as a parent to unwind and enjoy a few moments of peace and quiet. To help make your bedtimes more successful, then, here are a few tips to help you master the end of your child’s day.

Practice Makes Perfect

When you do something new, it can be quite stressful and unsettling until you become comfortable with the process of doing that new thing. The same is true for kids and bedtime. As with most other areas of their lives, kids thrive on routine. If you do the same things in the same ways at the same time, every night, your kids will know exactly what to expect, rather than getting antsy from new and unusual occurrences. 

That’s why it’s important to have a specific order of events that take place each evening and that you stick to that order as much as possible. As your kids get older, this definite direction will enable them to be more independent during bedtime, dialing down the stress even further.

Set For Success 

Even as you work to protect your child’s mental comfort by establishing a definite routine, it’s still extremely important to protect your child’s physical comfort as they get ready for bed. Set your thermostat to a comfortable average temperature for everyone in the home, and dress more or less warmly those whose bodies have natural variations in temperature. Important, too, is to limit light in your child’s bedroom, especially during the summer when the sun usually goes to bed after your child does. You’ll also want to make sure your child has a comfortable mattress to ensure they sleep well all through the night.

A Buddy (Or Two) 

When it comes to sleep, it’s important to take into account individual differences that can make or break a successful bedtime. For example, it can be easy for us as adults to dismiss the idea of a security object, “buddy,” “stuffy,” or whatever objects given to provide comfort are called in your home. Don’t discount the soothing power of these objects, however, and make sure they are always ready to be used when bedtime comes.

Guard Your Sleep 

The best way to teach your children anything they need to learn is through the example you set. This holds true for bedtime. If you make bedtime a priority in your life, your child will make it a priority in theirs, as well. This means that you work to limit exceptions to the bedtime schedule and routine, even when you’re on vacation or are having a tough day. When your child sees that bedtime is non-negotiable, they’ll be more likely to work with you to make it successful.

Be Flexible 

As with most things as you raise children, the main key is to be flexible. Of course, as already mentioned, it’s important to make bedtime as important and inflexible as possible. However, unexpected events are going to occur, and it’s important that you keep your cool when that happens. Maintaining your cool and “rolling with the punches” will save you a lot of stress and ensure your children’s stress levels remain low, as well. This will, in turn, help everyone have a better bedtime and a better night’s sleep.

Author Bio: Paige Jirsa– I work with Top10.Today, a shopping comparison site, where we strive to help consumers find the best quality and priced products.




Understanding What Anxiety Feels Like

February 4, 2019 by
anxiety


According to the National Institute of Mental Health, over 40 million adults in the United States alone are affected by a mental disorder known as anxiety. People suffering from this disorder are plagued with feelings of fear, panic and anxiousness. Just because we cannot relate to what they feel does not mean that their feelings aren’t real. A wise man once said,” Telling someone with anxiety to just calm down is like telling someone with epilepsy to just stop having seizures!” It is not easy for friends and family of anxious people to help them, but it is important for us to show our support and care for them. Listed below are thirteen points that let us understand what a person suffering from anxiety might be going through, and how to deal with them.

1. They cannot control their emotions, even if they want to.

Most panic attacks come out of nowhere, and at the most unexpected times. Anxious people are aware that they are having a panic attack, but there is no ‘on’ or ‘off’ switch for anxiety. Asking them to try breathing exercises or count to ten might help ease the feeling of anxiety, but the emotions they feel are ultimately inevitable.

2. They can’t stop feeling anxious, even if they know that there is no reason to worry.

People suffering from anxiety know that there may not be any reason to worry, but they cannot control their feelings. They don’t want to feel that way, but they cannot help it. So, even if you feel that they are worrying about ‘silly’ things, try to understand it from their point of view.

3. They don’t feel anxious on purpose – they would much rather want the feeling to go away.

Panic attacks can hit the victims when they least expect it. They don’t like it; but that does not mean that the feeling will disappear. The truth is, there is a very small chance that the feeling will go away. We must let them know that we accept their feelings, and will always support them.

4. Most of the time, they don’t understand why they feel anxious.

There is never always a reason for feeling anxious. Sometimes, even the simplest of things could trigger a panic attack. It could be a sound, or something somebody said, but the people suffering from anxiety will not be able to justify the same.

5. Saying,” Don’t worry” or “It’s okay” does not help them.

This is the most common mistake that family or friends make while dealing with anxious people. Reassuring them might seem like the right thing to do, but it doesn’t really help. The bottom line is that telling an anxious person to calm down doesn’t actually calm them down! Instead, it bridges a gap between that person and you, because they will start to feel like you don’t understand. A better way to deal with the situation is by letting them know that you understand what they are going through and that you are willing to listen if, and when they would like to talk about it.

6. They do not like to be looked at with pity.

This is one of the worst things we can do to people with anxiety. Anxious people usually relate their anxiety to self-pity; and for them to know that other people pity them as well makes it a lot worse. When we look at an anxious person with pity, we are indirectly communicating to them that they are weak and cannot get through this situation. Treat them like you would treat any other person. If they have a meltdown in public, embrace them and let them know you understand. If they cannot hang out, tell them it’s alright, and that you’d love to hang out with them another time. A small act of kindness will go a long way in building up their self-confidence.

7. A person suffering from anxiety can be an extrovert too.

The general misconception is that an anxious person is an introvert. It’s hard to imagine that an extrovert, an outgoing person, can suffer from anxiety. However, an anxiety disorder is not determined by our personality type. Anybody can have an anxiety disorder; irrespective of whether they are an introvert or an extrovert. The next time you see an extrovert having a meltdown, don’t tell them to ‘relax’ or stop overreacting. An extrovert, while being the life of a party, might be silently suffering inside.

8. They are not doing it for attention.

When a person suffering from anxiety has a meltdown, the general reaction is that they are ‘attention seekers’ or ‘being dramatic’. People fail to understand that anxious people have absolutely no control over what they feel. They cannot time their panic attacks, or calm down instantly. They aren’t trying to grab attention. Instead, they feel embarrassed by all the attention that they receive. By accusing them of being attention seekers, we are making the situation worse for them. They will lose their self-confidence, start blaming themselves, and will feel lonely and unwanted.

9. Give them some space.

While you might care and genuinely want to help, a person suffering from anxiety may not like that. They would prefer to have their own personal space. Give them their space, but don’t forget to let them know that you are always there for them. While an anxious person may ask for space, they will be constantly worrying about whether they hurt you or whether you hate them. So, it is important to remind them not to worry, and that you understand.

10. They are not ‘just stressed out’.

There is absolutely no relation between anxiety and stress. There are chances that an anxious person might be more anxious under stressful situations, but they can also be anxious when everything seems to be okay. Telling them ‘not to stress out’ is extremely frustrating for them to hear because they don’t know how to explain what they are actually feeling.

11. You cannot ‘fix’ them.

We are all not experts in dealing with anxiety, so there is no point trying to ‘cure’ our friends or loved ones. People suffering from anxiety may not like to talk about their problem, and would prefer to deal with it on their own. Instead, we can let them know that we are always there for them, and that we understand what they might be going through. Our role is to offer emotional support to them. We could also advise them to speak to an expert to deal with their disorder.

12. Do not try to make spontaneous plans with them.

Making spontaneous plans with people suffering from anxiety will just make them more anxious. For them, their schedule is crucial and any deviation from their schedule could trigger a panic attack. Make plans with them a couple of days in advance, and don’t take it personally if they cancel the plan at the last minute.

13. Please don’t give up on them.

Making spontaneous plans with people suffering from anxiety will just make them more anxious. For them, their schedule is crucial and any deviation from their schedule could trigger a panic attack. Make plans with them a couple of days in advance, and don’t take it personally if they cancel the plan at the last minute.
13. Please don’t give up on them.

Lastly, never give up on them. They may say or do things they do not mean, but it is important to understand that the disorder is not under their control. The above points are sufficient to understand what a person suffering from anxiety might be going through, and give us the ability to make an effort to be there for them and love them unconditionally.




Parenting in Recovery: Helping Your Children Overcome Trauma

January 29, 2019 by
Child trauma

As a parent in recovery from substance abuse, you know that it is an uphill battle. Overcoming addiction isn’t easy. It’s a long process that requires dedication, persistence, and support from medical professionals to achieve lasting sobriety. As you fight to conquer your addiction, you need to realize that your battle has not only affected you. Your children have been traumatized while you have fallen into the pit of substance abuse. They’ve seen you at your worst. They haven’t had the devotion they deserve because the source of your addiction has been more important than anything else in your life. You’re on the right path now. You have gone through a recovery program and you are ready to come back home. Now, you need to rebuild a relationship with your children.

Make Your Children Your First Priority 

When you come home from your rehabilitation facility, you need to let your children know that drug abuse is not going to be a dark cloud hanging over your home anymore. Your addiction is an illness, but you have been given strategies to help you cope with cravings. You’re ready to make better choices. The most important choice you can make is to apologize to your children. Open your heart. Tell your children your life was out of control before, but you are back on track. Let your children know that nothing is more important to you then your family. It’s the reason you have worked so hard to come back home.

Establish Regular Routines

Your children may have forgotten what it was like to have a normal home life with you. Now that you are back, you need to get back into the swing of everyday routines. Get up early so that you are waiting when your children wake up in the morning. Make breakfast, pack lunches for school, and ensure everyone sits at the table each night for dinner. Drug addiction weakened your bond with your children. You’re going to need to work at it to build it up again. Go the extra mile and spend time with your children, whether you go on a bike ride, head to the park, or watch a movie together. Your children need to know that you are going to be a stable fixture in their lives again.

Open the Door to Communication

You need to give your children the opportunity to talk to you. Let them ask questions. Encourage them to tell you what bothers them. Face their fears. Be prepared for anger. Your children may lash out at you at first. It’s going to take time to prove you mean what you say and that you a really are ready to be a part of their lives again.

Consider Family Counseling

Your rehabilitation program may offer family counseling sessions. When you aren’t sure about what you should do or say, a therapist can guide you and your children toward a better understanding of each other. If you can’t find a counselor through your rehabilitation program, talk to your family doctor to find good resources.

Be Patient

Rome wasn’t built in a day. Picking up the pieces of your relationship with your children will take time after you have suffered from addiction. Don’t expect everything to be all right overnight. Move forward one step at a time. When you fall down, pick yourself up. Remind your children that you are a family and you won’t ever forget that again now that addiction is a part of your past. Put your children first and they will find their way back to you.




5 New Years Health Resolutions with a Big Impact

January 22, 2019 by

The new year is a natural time to take stock of things and think about making improvements in your life. Health is always a popular area to reflect on, and many of us often feel guilty, or that we can be doing more. Buying a gym membership may feel like a good practical step, but this classic move often fails. Changing habits gradually over time and enjoying them is the key to success. Below are five resolutions you can focus on to make changes and stick to them!

1. Eat More Plants

Eating more servings of plant-based foods – like vegetables, fruits, 100% whole grains, legumes, nuts, seeds, and plant oils – is not only better for you but for the environment, too. They’re packed with vitamins, minerals, and antioxidants, which are necessary for healthy functioning and to reduce inflammation in bodily systems.

Vegetarians and meat-eaters alike can benefit greatly from eating a variety of primarily whole, plant-based meals in their week. Whole foods that are fresh or frozen and haven’t been processed and packaged are best. Processed foods are often loaded with preservatives, salt, sugar, and other food additives.

An easy way to increase your plant power is to expand your recipe repertoire to include new dishes with lots of delicious herbs and spices (also high in antioxidants) for flavour, rather than trying to subtract meat and dairy from your standard weekly menu.

Dental Care

2. Practice Better Dental Care

Your teeth and oral health are very important for wellbeing and physical health, yet it’s easy to let proper dental care slip. Brushing, flossing, and optionally using mouth wash, are routine activities that will be easy to do morning and night once you’re in the habit.

It’s also necessary to make regular dental appointments for checkups, cleanings, and repairs. It’s good to have an emergency dental clinic for your family to turn to in advance of any trouble.

Also, cut back on sugary liquids, starchy and sticky snacks, plus visit a dentist if you grind your teeth or snore.

3. Find the Right Exercise

The key to keeping in shape is finding a physical activity that you enjoy. Working out at the gym can be boring and running is not for everyone. But perhaps kickboxing, Ashtanga yoga, or belly dancing is satisfying and fun for you.

Joining a class is a good social activity and regularly scheduled classes will motivate you to keep at it while receiving proper instruction. If it’s easier for you to do yoga instructed by a YouTube star, or to stationary cycle while watching a Netflix marathon, then go for that instead.

4. Mind Your Mental Health

Part of being healthy is self-care and doing things that are mentally healthy. Your body and mind are connected, so exercise and diet will go a long way to help. It’s also important to monitor your mood and get to know what stresses you out to develop maintenance strategies. Social activities and being with loved ones, even for introverts, is essential to feeling well. Understanding the realities of how work-life balance really operates is helpful, too.

5. Be Patient and Kind to Yourself

The final resolution is to not be too hard on yourself. None of these changes will happen instantly, nor should they. They are all habits that need to be formed over time so that you’ll stick to them. You won’t be perfect with them nor will you see instant results.

If you’re kind to yourself it will help with positivity and motivation. This is how real changes can occur.




Easy And Simple Steps For A Healthier Life

January 17, 2019 by
Healthy diet

Stay Hydrated

There are a lot of health benefits that you can get just by drinking enough water. Two gallons of water will keep you hydrated throughout the day. It is said that staying hydrated helps us maximize physical performance. Drinking a glass of water after you wake up will compensate for what was lost during your sleep. And drinking a glass of water before meals will also help you eat less as this will make you feel full. But you need to avoid consuming fluids or even solid foods 2 or 3 hours before going to bed as this might interrupt the quality of your sleep.

Have At Least 8 Hours Of Quality Sleep

Lack of sleep can cause several diseases. It also affects our behavior and cognitive skills. So it is not surprising what benefits we can get just by having at least 7 or 8 hours of sleep. Having enough sleep can reduce stress and help us stay alert. Sleeping doesn’t just make us feel relaxed but it also helps our body repair itself. It gives us the energy to add exercise on our daily routines. Sleep quality is affected by a multitude of factors and your mattress is perhaps the most important one. Especially for people who struggle with back pain, getting a good night’s sleep can be very difficult. Consider upgrading to a special mattress for back pain to ensure you get the most out of your sleep.

Exercise

Exercising doesn’t have to take more than an hour of your week. You don’t even need to go the gym to do it. Strength training can be performed twice a week for around 15 minutes per session. And cardiovascular training should be 2 – 3 times a week for a total of 30 short minutes. These exercises should be enough to keep you in shape and add a little strength. You can do your exercise at home with the use of a resistance band door anchor and other exercise equipment. 

Fast

Whether it is a part of your religious belief or a weight loss plan, fasting is proved to help us improve our health in many ways. Fasting means abstaining from eating or drinking for a period of time. It helps us boost our immune system and even helps us live a longer life. One of the most popular and effective way to lose weight is intermittent fasting. Fasting may not be advisable for some, specially for those who are taking medications. But it’s still best to consult your doctor before fasting.

Maintain A Normal Body Weight

This may not be that easy as you may need to follow the previous steps. But this may also be one of the most important key to live a healthier life. Watching your body weight closely means being cautious of our food intake. And maintaining a normal body weight also means lowering the risk of heart disease, diabetes, stroke, and high blood pressure. It may also lower the risk of many different cancers. Though using a weighing scale may not be that accurate, you can also consider DEXA Scan. It is said to be one of the best and accurate ways to measure body composition.

In summary, following these steps could simply mean living a normal life. There may be a lot more ways to stay healthy, but these are some of the simplest ways to do it.




4 Ways to Incorporate Both Sides of the Family For an Extra Special Baby Shower

January 15, 2019 by
baby gift

Organizing a family event can be chaotic, fun and exciting. Not only do you get busy choosing what food to serve and setting up the theme of the party but you get to be excited about the thought of seeing the faces of your loved ones. But what happens when you are in the midst of a party held for both sides of your family? It can be intimidating when you are up against a happy event where your side of the family meets your spouse’s family. Everyone will be excited and should be involved.

Whether it’s a baby shower or a sip and see gender reveal party, when you plan to incorporate both sides of the family in the same venue it means certified joy, chaos, and fun. It will be a joyous occasion because you are celebrating the coming or the presence of the newest member of the family. It can be chaotic because a lot of things can happen simultaneously. It’s for sure going to be fun because it is a big get together. To help you out on this endeavor, here are some ways to make sure incorporating families for a baby party is a piece of cake.

Have a family meeting to plan it

The most basic thing to start off with a baby shower or sip and see reveal party is by organizing a family meeting. Create a checklist of the things to eat and do on that special day. Be sure to get input from both sides of the family. Set up a date that is convenient for everyone.

Assign duties

Now it is time to distribute family duties. I’m pretty sure the doting uncles and aunties will be ready to be involved and that is something you can take advantage of. You can assign duties for them to help with. Give one the responsibility in the kitchen, so for what and how much to serve guests. Another one should focus on the decoration, it should be pleasing for both families and appropriate for a baby party. One should think about the kind of games that would be played and will surely make the occasion more fun. Another person’s job should be to make a guest list and send out invitations.

Get baby pictures for both parents

Both sides of the family will excitedly wonder who the baby will look more like, the parents will have their own claim and even grandparents. Setup baby pictures for both parents and create a game where the attendees will vote where the baby’s looks come from. Announce the winner in the birth announcement you send out.

Have each family member write a letter for the baby to open on their 18th birthday

On a more sentimental side, have every attendee write a letter addressed to the 18-year-old version of the baby. It can be anything from their best wishes, their aspiration for the child, their promise, or even their hopes and dreams for him or her. Ask if there is anyone willing to read out his or her letter for the baby, just to make the atmosphere more special. Afterwards, have all the letters kept in a sealed box, because 18 years is a long time. It sure is a sentimental, tearful and meaningful gift for the newest family member.




What an Independent Child Must Know

January 7, 2019 by
street


When Parents care about their little ones, they try to do everything to protect them and take care of them. However, there is a thin line of difference between the right kind of parenting, and the parenting we’ve come to know as ‘helicopter parenting”. A helicopter parent is one who is overprotective, or is constantly trying to monitor the lives of their kids. While the parents may have good intentions, this might either annoy your children, or make them into lazy spoilt brats. The outside world is a dark and scary place; and one day our kids will have to face it alone. Training them to be independent from a young age will provide them with all the tools necessary to take care of themselves. It might hurt to let go, and make your kids take charge of their own lives, but it is extremely necessary for them to become independent so that they are ready to face the world on their own tomorrow. Here’s what your children must be able to do to be independent and responsible.

1. TO WAKE UP ON THEIR OWN-on time!

Rule number one: Make sure your kids sleep in their own room by the time they are four. When the kids know that their parents are there to make sure they wake up on time and go to school, they start to get lazy. They should be set an alarm and wake up, lay out their outfit for the day, brush and get ready – all on their own! By the time your child owns a smartphone, they should be smart enough to wake up on their own! Be firm when you tell them that you will not be waking them up anymore. They may be late a couple of times, and may even miss school, but they will get the hang of it soon!

2. DO THE LAUNDRY

We don’t want our children to grow up, and not know how to do the laundry! When the kids know that the parents will always do the laundry for them, they become too dependent on the parents. Doing the laundry is one of the basic domestic skills that every child must know before they grow up. The invention of the washing machine and the dryer is such a blessing- just popping your clothes into the machine and pressing a few buttons are all it takes to clean your clothes. Any kid can do it (with adult supervision)! Get your kids into a routine, and make them do their laundry every Sunday!

3. Make a meal

All children, both girls and boys, must know how to cook. Otherwise, 30 years later, they will either still be living with their parents, or ordering take out every single day. It is not like we expect our kids to cook three times a day for the whole week, but they must know how to cook. Maybe they can help you chop the vegetables, or cook dinner every Sunday. This is also a great way to bond with your kids. Teach them the basics so that they can always be independent, and be responsible as they grow older.

4. Study and do homework on their own

I remember this one lady who revealed that the only reason her son performed well in school is because she used to make notes for him and teach him regularly. The son got so used to his mother teaching him, that he could not study on his own, even after going to college! It is important to slowly stop teaching your kids, and helping with homework and allow them to manage it on their own. Give them some tips, and help them get into a routine. If they come to you with doubts, help them solve it on their own by asking them supportive questions. Teach them how to plan their study schedule, stay organized and revise for the exams. Your kids will be able to develop their study habits from a young age itself, and be independent and self-motivated.

5. Be able to handle money

This is an important skill any independent kid must know. By the time your kids have learnt how to count and add, they must learn about money. Teach them how to spend carefully, and save money wisely. Give them an allowance every month, and monitor their spending and saving habits.

6. Do the chores

It is extremely important for children to contribute positively to the family. Making our kids do the chores will make them independent and teach them how to take care of themselves. They may complain at first, but will soon start enjoying the responsibility given to them! When children pitch in to do chores, it teaches them to become better team players, and will mould them into responsible adults. Help them create a schedule for their chores, and make sure they do it. A note to parents: Do not order your kids to do the chores; it will make them feel controlled, and they won’t feel like doing it. Instead, make an effort to let them know that the house cannot function without them, and that their contribution is necessary. It will make them feel like they are needed, and will agree to do it! You can motivate them by offering incentives for the chores that they do.




Understanding Anxiety And the People We Love

December 17, 2018 by
stress


Anxiety is almost an integral part of our busy everyday lives, isn’t it? We worry about things as significant as our careers, our families, our health, or even as minor as what dress to wear to a business meet or what food to cook for the kids. For most of us, it’s just an added baggage that comes along with life. Irksome as it is, sometimes, we even benefit from it. Being anxious makes us cautious, makes us want to be perfect, makes us do just that extra bit coz we want to do it right! Let’s just stop right there, though. What we are talking about are mostly worries of our everyday lives. This is just the tip of the iceberg.

There are millions of people who are overwhelmed by their worries and fears to such an extent that it interferes with their daily lives. To them, anxiety is a very real disorder with not just a mental, but also physical grip over them. Anxiety manifests itself differently in different people. Most feel a general helplessness, constant dread anticipating the worst, an overwhelming panic for reasons sometimes unknown even to the sufferer and a feeling of losing control. A sudden panic attack causes severe heart palpitations, trembling, trouble breathing, hyperventilation and a feeling of passing out.

Those who suffer from anxiety understand best the challenge that it is. But there are also those who suffer looking at their loved ones suffering from anxiety. They try their best to help, sometimes without knowing how. Understanding the emotional and mental state of someone suffering from anxiety can be very difficult. If you are the partner or friend of someone experiencing anxiety disorder, here are a few helpful pointers.

They know their fears are irrational: People with anxiety often have constant dreads or fears that only they live through. To any outsider, it may seem like a completely irrational thought. But what may look illogical on the outside, is completely real to them. So don’t try explaining to them how silly their fear is. Because that won’t help. Most often they already know it. But they can’t stop worrying about it anyways. And that could make them feel worse. So don’t make them stop.

It’s not a choice: Don’t tell them they can defeat it if only they would try. Don’t tell them they have done something earlier, so why not now. They don’t want to be this way. Understand that this is as much of a health problem as any other physical disease. Don’t write it off as a psychological problem being exaggerated on purpose. Anxiety disorders need to be treated medically. People suffering from them need as much medical care, attention, support and love as sufferers of any other physical disease.

It Hurts: Panic attacks can physically hurt. Their hearts pound, they can’t breathe, they sweat profusely. Understand that they go through physical pain, as much as a heart attack. Be gentle and calm with them. Seek professional help in how you can be of help during such episodes.

It is tiring: Imagine the kind of mental and physical fatigue they go through with the constant worry, fighting this battle day after day. Don’t term them lazy. Don’t ask them to just get out and about and see how it makes them feel better. If it did, they would do it anyways.

Listen: Give them an ear when they want to open up about what they go through. Understand how difficult it is for them. Make it evident that your support is always there no matter what. Don’t advice. You don’t know how difficult it is. Be compassionate.

Observe: Panic attacks can sometimes have triggers. For example, going into public spaces and interacting with too many people can drive them into an overwhelming surge of panic. Observing what triggers attacks for your partner could help you avoid those circumstances.

Include Them: People with anxiety can sometimes ignore you for no reason you can understand. Offers to catch up, go someplace for a dinner with friends can be declined without explanation. Understand that they don’t do it, because sometimes they just can’t. Sometimes, it is just too much of effort for them to go out and talk to people. So let them be. Don’t pester them with whys. Don’t make them feel guilty for saying no. And don’t keep them out just because they didn’t join the last time. Understand that they would probably love to join you. Just ask each time so they can say a yes when they are ready.

Be Patient: You can be snapped at and hurtful words hurled at you. Steel yourself and learn to ignore what you hear during such episodes. Realize that most of the times it is their anger, bitterness and helplessness talking. They don’t actually mean to hurt you.

Don’t Push: Don’t ask them to partake in activities they are not comfortable in. Festivals & celebrations, for example, while a gala time for many can be very difficult for such people to handle. If they don’t want to go, don’t make them.

Give Space: Don’t constantly ask them how they are, if they want to talk about what’s on their minds, how their sessions are going. That’s all that they can think of already. Talk to them on things other than this. Topics they love sharing on. Their hobbies, passions. Things that light them up. Let them know you know and remember the sides to them unclouded by their fears. Knowing you know helps them believe in themselves. Don’t cram up their space. Give them time to be alone and do what they want by themselves. Make them feel wanted but also free.

Treat them normally! Don’t remind them of their issues by constantly worrying over them. Let them lead normal lives. Don’t restrict them going somewhere because you are worried they might have an attack. They know how to handle it. Encourage when they go out and interact by choice. Be there for them subtly. But don’t let them feel like they need constant attention to be safe.

Anxiety is treatable: Medicines and therapy help a great deal in helping a person shed that costume and get back to who they have always truly been. But remember, what does help them most is your love, support and understanding.




Are You Prepared for a Potential Fire?

November 25, 2018 by

Emergency fire

Nobody like to think about the possibility of a house fire, but every home has the potential to be set ablaze—and the amount of damage done, both to your family and to your finances, is directly related to how much you’ve prepared in advance. There are more than 374,000 house fires every year, resulting in a cumulative cost of more than $8 billion, and leading to the loss of 2,600 lives. But you may be able to save those lives (and protect against those costs) with the right prep work.

Is your family prepared?

Fire Insurance

First, make sure your home is covered by insurance in case of a fire. Many home insurance policies cover damage by fire by default, but sometimes, you’ll need an additional fire insurance policy. Your policy will likely cover structural damage to your home caused by the fire, as well as coverage for valuable possessions you may have lost in that fire. Check your policy to see the monetary limits of your coverage, and adjust your policy if need be. It also pays to document your possessions regularly, so you have evidence of what you own.

Fire Extinguishers

Some home fires can be caught and controlled by an adult if they’re noticed in the early stages. Accordingly, it pays to have a fire extinguisher in areas of your home most prone to fire damage, such as your kitchen. Do note that there are several types of fire extinguishers available, each usable for a different selection of fire “classes.” For example, class A fires involve wood, paper, or textiles, while class B fires involve flammable liquids, and class E fires involve live electrical appliances. Using the wrong fire extinguisher can ultimately make a fire worse, so educate yourself on how to properly use them.

Smoke Detectors

Make sure you have the right number of smoke alarms installed in your home, and maintain them regularly. You’ll want to have at least one smoke detector on every floor of your house, and a smoke detector in every used bedroom. Test your smoke alarms at least once a month to make sure they’re still active, and replace the batteries once a year. These are your first line of defense against a fire, and can alert you to a developing fire long before it poses a threat to your family.

An Emergency Escape Plan

Next, you’ll need to form and go over an emergency escape plan with your family. At a minimum, you should have two solid methods of escape for every room in the house, such as a door that leads to the front entrance and a window that leads to a feasible roof escape. You’ll also want to teach your children how to move and interact in a house that’s filling with smoke. For example, teach them to feel the door for heat before touching a doorknob to avoid burns, and to crawl along the floor to escape to reduce the possibility of smoke inhalation. Practice your escape plan a few times a year so it becomes second nature, and you won’t have to reeducate your family during a real emergency.

Once outside, make sure everyone knows to “stop, drop, and roll” to put out any flames on their person, and to call 911 immediately.

Fire Prevention Habits

Finally, adopt fire prevention habits with your family that can reduce the chances of a fire happening in the first place. These habits include:

  • Never leaving a stove or oven unattended. This should go without saying, especially with a gas-powered stove or oven. Cooking equipment is one of the most common causes of house fires.
  • Never leave candles unattended. A candle may not seem like it’s capable of starting a house fire, but if knocked over or left by flammable materials, it can quickly get out of control.
  • Clean the lint out of your dryer regularly. Dryer lint is highly flammable, so make sure you’re cleaning it out regularly.
  • Store fire-starting items where children can’t get them. Keep your lighters, matches, and other fire-starting equipment in a place where your children can’t get them or play with them.
  • Repair any faulty electrical work proactively. If you notice any old or faulty wiring in your house, get it repaired immediately—before it becomes a problem.
  • Keep your doors closed at night. Make sure you keep your bedroom doors closed at night. This can block smoke, prevent the fire from spreading, and buy you the time you need to escape.

You may not be able to get your risk of a house fire to zero, but you can get it close with these strategies. Remain vigilant, educate your family, and you can minimize both the probability and the severity of a disaster.




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