Exercise & Self Image How to Feel Better in More Ways than One

A RECIPROCAL RELATIONSHIP

There seems to be an almost magical relationship between exercise and a healthy (or at least improved) self-image. Research shows that one of the best predictors (not the only one, but one of the best) of whether someone will achieve their fitness goals is a key aspect of self-image called self-efficacy. Self efficacy is the degree to which you believe youre able to control what you do, and what happens to you).

The higher someones self-efficacy, the better their chances of starting and sticking to an exercise programme. At the same time, one of the most well documented psychological effects of regular exercise is a marked improvement in self-efficacy. The longer we engage in regular exercise, the better we feel about ourselves. This means is the better our self-esteem, the more likely we are to exercise, and the more our self-esteem rises, so the more we want to exercise and so on. Although the conclusions are fairly clear, there doesnt seem to be much study of why the relationship exists. There are, however, a lot of theories.

PHYSICAL REASONS

Firstly, there are the biochemical results of exercise (see our article on Exercise and Stress for a more in-depth look at these). Have you noticed that a given situation can look totally different depending on how good you feel physically? From the flood of endorphins through your bloodstream to the flushing out of stress hormones, a good workout (or even just a good walk) makes your body feel wonderful. This, in its turn, tends to improve the way you view yourself just as it would improve the way you viewed any other situation.

Continuing on this line, I want you to try something. Hunch your shoulders, cross your arms across your chest, look down at the ground, scowl, and say I feel in control. Not very convincing? Thats because an estimated 80% of our communication is non-verbal, and this applies internally as well. Now try sitting up, putting your shoulders back, taking a couple of deep breaths, and repeating the experiment. Different? Now youre communicating a totally different non-verbal message. Then consider that exercise helps strengthen your muscles and improve your posture all of which communicates nonverbally to your mind how youre feeling.

PSYCHOLOGICAL REASONS

Moving away from the physical, there are psychological reasons that reaching a specific exercise goal would increase self-efficacy. Self-efficacy is best improved by doing things. Every time you do something you havent been able to do before, the part of you that holds your beliefs about what youre capable of (your self-efficacy) has to change to incorporate this new piece of information. So every time you achieve a new goal, your self-efficacy increases. This makes you more likely to set and achieve new goals, simply because, having tasted success, you know its possible.

Then theres the way that other people react to the results of your exercise programme. You might get compliments on the physical effects perhaps youre losing weight, looking less tired, or suddenly have more energy. Or, what youre actually *doing* might draw positive comments. A friend might say Youre so good youve kept this programme up for months now! Someone might approach you at the gym and tell you they admire your dedication. (For extra self-esteem brownie points, look for opportunities to *give* these kinds of compliments sincerely to other people. Youll be amazed at how much better you feel about yourself). Getting compliments from other people isnt the best reason to take up exercise but if you surround yourself with supportive people, they *will* notice the difference and any compliments they give you are a nice side-effect!

Lastly, theres a reason I havent seen anyone else mention, but its such a big one for me that it needs to be mentioned. Exercising, by its nature, requires us to get rid of all our makeup, our tailored-to-hide-every-flaw suits, and everything else we hide behind to fit the magazine-imposed restrictions for beauty. And while letting that go can feel intimidating, it can also be incredibly freeing. Because exercising does the exactly same thing to everyone else.

If you want to once and for all destroy the illusion that everyone else but you looks like a model under their clothes, stand in a gym changing room and really *look* at the bodies there. There will be women who are too skinny, too short, too fat too whatever to fit magazine standards and most of them will be wandering around totally un-self-consciously, with far more important things to think about than the flaws in their own, or each others bodies. *This* is reality. *This* is what healthy women of all shapes and sizes look like. And when this realisation finally sinks in, it can be more freeing than any pat assurances that everyones shape is different.

THE BOTTOM LINE?

So whats the bottom line? Well, its wonderful news both for those of us who have difficulty sticking to a workout programme, and for those of us who know our self-image could use a little TLC. Work on your self-image, even a little, and youre going to want to exercise more to take better care of yourself. Add that little bit more exercise into your weekly routine, and youre going to see your self-image improving. Work on them both just a little at the same time, and watch the magic truly happen!

If you have any questions about this weeks article, please dont hesitate to contact me on mailto:tanja@optimumlife.co.nz. Otherwise, until next time, may every day bring you closer to your Optimum Life.

Copyright 2005 Tanja Gardner

Optimum Life's Tanja Gardner is a Personal Trainer and Stress Management Coach whose articles on holistic health and relaxation have appeared in various media since 1999. Optimum Life is dedicated to providing fitness and stress management services to help clients all over the world achieve their optimum lives. To read more articles like this one, please subscribe to Optimum Fitness News at http://optimumlife.co.nz/Newsletter Signup.htm. To find out more about how you could benefit from online personal training, please visit http://www.trainerforce.com/optimumlife/ . To find out more about holistic fitness and stress management please visit http://optimumlife.co.nz, or contact Tanja on tanja@optimumlife.co.nz.

[tagsfitness, wellness, exercise, self-esteem, self-efficacy, self-image, mental health, activity, goals,[/tags

What Is Meditation And Which Benefits Does It Have

Meditation can be defined as the science of paying attention to an object that will help us further unfold the finer aspects of our own self. The art of meditating was brought into our western world in the sixties by Maharishi Mahesh Yogi when he taught The Beatles to meditate trancendentaly. The essential skill of this meditating technique is learning to concentrate, condense and compress your awareness to be totally focused on the very subtle object you are meditating on. As your entire being becomes absorbed in your meditating activity, every stress and strain of daily life will fall from your shoulders. In a few short minutes you will become mentally and physically rested and refreshed.

This is the immediate benefit after you have meditated. Using the meditating method, you don't see the deeper mental changes immediately. But if you execute a little patience and meditate every day, you'll soon see a positive change in your mental health as well as improvement in other areas.

What are the benefits?

• if you meditate regularly you'll attain a more positive and compassionate attitude
• people around you will soon see the benefits of your meditating exercise
• meditating can help you make better decisions
• meditating can increase your creativity
• meditating can make it easier to manage the daily challenges
• meditating can increase your self acceptance
• meditating can even increase your social acceptance
• meditating regularly can create order out of the chaos of stress
• you will obtain increased clairity if you meditate every day

plus much more.

There has to be a reason why thousands of modern people all over the world are meditating every day. If meditating wasn't a powerful shortcut to feeling good, we wouldn't have so many meditating people. Many who start to meditate for the first time are amazed at the mental insights they gain that seemed to have been completely lost to them in all the mental stress they had allowed themselves to build up in their mind.

If you start to meditate you will come into a position where you can remove the restrictions that stress places on your mind and personal growth. You'll gradually expand your mental and spiritual horizons and move towards reaching your full potential as a human being.

When you exercise your daily meditations, this should be done in a quiet, restful and clean place. It is important to create a serene atmosphere with no sense of hurriedness or interruptions.

Terje Brooks Ellingsen is a writer and internet publisher. He runs the website 1st-SelfImprovement.net Terje is a Sociologist who enjoys contributing to the personal growth and happiness of others. He tries to accomplish this by writing about self improvement issues from his own experience and knowledge. For example, mental health and self esteem and reaching your full potential in your career

[tagsmeditation, mental health, Maharishi Mahesh Yogi, The Beatles, your full potential[/tags

What is Anxiety & How Can I Find Support

Panic attacks, also known as anxiety attacks are a moment that suddenly occurs causing a period of intense fear. The symptoms a sufferer can feel vary from nausea, sweating, trembling, shortness of breath, sensations of choking and heart palpitations. Although attacks come suddenly, seemingly unprovoked they can often be triggered by phobias.

Panic attacks not only have physical symptoms, they also cause psychological distress that can be emotionally draining. The feelings a person has when suffering a panic attack can go as far as a fear of dying and a strong urge to escape the situation or place they are when the attack happens.

Am I Alone

Many sufferers feel alone and dont even tell their friends or family what they are feeling. It is reported that 1 in 60 people in the U.S will have a panic attack in their lifetime, thats roughly 6 million people.

Panic disorder has been traced in family history but other factors do have an important part, such as your environment and stress.

Support

Support from family and friends can play a pivotal role in speeding up recovery times. If a friend or family member is there at the time of an attack, having knowledge of the issue could help them dispel your fears.

Methods in treating the symptoms include writing day by day about your feelings and how you deal with them. Relaxing techniques such as breathing exercises, yoga and physical exercise can also help. All of these ideas to help support you are stress management skills that can help you through those difficult moments.

Remember you are not alone, many people understand the feelings you are going through and there is a lot of support out there to help you.

Free sign up of our newsletter! Discover more methods on treating Anxiety Symptoms

You can sign up here and begin eliminating your Anxiety Disorder - Click Here --> http://www.anxiety-panic-free.com

[tagsanxiety, health, mental health, depression, panic attacks, anxiety attacks[/tags

Night Panics Anxiety & Panic

Now as you may know, I have done a LOT of research in my time about anxiety and panic disorder. But I never just stopped there, I have read a heck of a LOT of information on psychology and what makes us do the certain things we do full stop!

And something I never found an explanation for in everything I read was why we can be asleep and wake up with panic. Whether that be you feel you cannot breathe and gasping for air, or your heart is racing 50 to the dozen.

Their are a few anxiety experts out there, and even the top notch do not have an explanation for this. However, I do believe I have stumbled across something that just may explain it.

You see, in my anxiety and panic days, I just didn't stop searching for answers from Doctors, Psychologists, Ex-Sufferers and what not. I delved much further. I wanted to understand as much as what I could when it came to the human mind.

And here is my discovery...

When I would wake up in these moments of panic, usually during that day I had fixated on something like my breathing or my heart rate. Another thing I sometimes noticed was in my dream just before awakening I was dreaming that I couldn't breathe, or my heart rate was going insane.

I did some research into dreams. And here is what I found.

And what is assumed and I tend to believe since it makes sense is that in our dreams we tend to replay certain events in our life through our dreams, and is also used as a way to deal with certain issues we may have subconsciously.

I stopped waking up to these night panics when I dealt with my panic and assured myself I didn't have these problems.

Joanne King - http://www.anxiety-panic-free.com

Free sign up of our newsletter! Discover more methods on treating Anxiety Symptoms You can sign up here and begin eliminating your Anxiety Disorder - Click Here --> http://www.anxiety-panic-free.com

[tagsanxiety, panic attacks, anxiety disorder, stress, books, nightmares, mental health, panic[/tags

Stress And Diet You Aren't What You Eat

You are what you eat.

How many times have you heard this statement? In a world where the food police virtually have an open book to hassle everybody about their eating habits, they hammer this message home to educate people about the benefits of healthy eating.

In cases where individuals have become grossly overweight, then this statement rings true. If your diet is based on junk food sugar, fat, fast food etc., then your body will reflect your eating habits and you will put on weight and your arteries will clog. You increase the risk of heart attack, stroke and cancer.

But when we look at people who suffer from stress, depression or anxiety, this statement has no foundation whatsoever. The reason is simple. Foods, no matter what they are, cannot make you stressed, depressed or anxious. And no matter what the food police say, foods cannot cure these problems. There are some foods that can help you feel better, but they wont cure you. Ill reveal my choice picks shortly.

Many people who suffer the torment of a depressive, stressful or anxious episode do so because of reasons entirely unrelated to their diet. Also, I have personally known people whose diet has been anything but healthy and yet they are pictures of happiness. A very good friend of mine is a great example of this. She eats junk food day-in, day-out and yet, as anyone who knows her will testify, she is one of the happiest and friendliest people you could wish to meet.

Depression, stress and anxiety can and will arise no matter how healthy your diet is. Foods dont cause these problems and foods dont cure these problems. However, they can help to boost mood and heres 3 quick, simple tips I have personally used to help me boost my moods. Give them a try and see how you get on.

1. Cod liver oil. Liquid is best but its harsh to taste. Try capsules. Failing that, try oily fish like mackerel. I loathe oily fish but the capsules are fine. Oily fish is high in Omega 3, an essential fatty acid. If youre taking aspirin or youre on prescribed drugs, just check with your doctor before you take an Omega 3 supplement.

2. I dont eat refined sugar, especially full sugar soda. I cannot sleep if I drink just one can of full sugar soda so I avoid it like the plague. I sleep better and Im not as fidgety during the day. Although sugar doesnt cause depression, stress or anxiety, there are links to hyperactivity and Im definitely less hyper than I used to be. See how you feel without sugar.

3. Sometimes, when youre feeling a bit down, comfort food can be the equivalent of a hug. There are many comfort foods but my favorite is just a simple bowl of buttery mashed potato or failing that, creamy chicken soup. I love to do this when I just want to shut out the world and have my own company. I light the candles, play some nice music or watch a good film curled up on the sofa with my comfort food treat. It never fails to raise my spirits and its a great way to unwind and gather my thoughts.

The reason why food can only help and not cure stress, depression or anxiety is because food doesnt cause these problems. If youre depressed for example, changing to a healthy diet wont cure you because it isnt as simple as that. To permanently conquer stress, depression and anxiety, the root cause has to be addressed. Diet can help, but only if it is part of a complete program that addresses all of the issues, especially the root cause.

Copyright 2006 Christopher Green

Former anxiety sufferer Chris Green is the author of Conquering Stress, the internationally acclaimed program which will help you to permanently conquer stress, depression and anxiety without taking powerful drugs. For more information please click here => http://www.conqueringstress.com

[tagsstress, depression, anxiety, mental health, health, wellness, self help, self improvement, personal[/tags

Borderline Personality Disorder Things You Need To Know!

What are the symptoms of BPD?

Individuals with BPD have several of the following symptoms:

marked mood swings with periods of intense depression, irritability, and/or anxiety lasting a few hours to a few days;

inappropriate, intense, or uncontrolled anger;

impulsiveness in spending, sex, substance use, shoplifting, reckless driving, or binge eating;

recurring suicidal threats or self-injurious behavior;

unstable, intense personal relationships with extreme, black and white views of people and experiences, sometimes alternating between all good idealization and all bad devaluation;

marked, persistent uncertainty about self-image, long term goals, friendships, and values;

chronic boredom or feelings of emptiness; and frantic efforts to avoid abandonment, either real or imagined. What causes BPD?

The causes of BPD are unclear, although psychological and biological factors may be involved. Originally thought to order on schizophrenia, BPD also appears to be related to serious depressive illness. In some cases, neurological disorders play a role. Biological problems may cause mood instability and lack of impulse control, which in turn may contribute to troubled relationships. Difficulties in psychological development during childhood, perhaps associated with neglect, abuse, or inconsistent parenting, may create identity and personality problems. More research is needed to clarify the psychological and/or biological factors causing BPD. The field is also actively looking at genetic vulnerabilities.

How is BPD treated?

A combination of psychotherapy and medication appears to provide the best results for treatment of BPD. Medications can be useful in reducing anxiety, depression, and disruptive impulses. Relief of such symptoms may help the individual deal with harmful patterns of thinking and interacting that disrupt daily activities.

Long-term outpatient psychotherapy and group therapy (if the individual is carefully matched to the group) can be helpful. Short-term hospitalization may be necessary during times of extreme stress, impulsive behavior, or substance abuse. More structured cognitive interventions like dialectical behavioral therapy (DBT) are now widely used.

Can other disorders co-occur with BPD?

Yes. Determining whether other psychiatric disorders may be involved is critical. BPD may be accompanied by serious depressive illness (including bipolar disorder), eating disorders, and alcohol or drug abuse. About 50 percent of people with BPD experience episodes of serious depression. At these times, the usual depression becomes more intense and steady, and sleep and appetite disturbances may occur or worsen. These symptoms, and the other disorders mentioned above, may require specific treatment. A neurological evaluation may be necessary for some individuals.

What medications are prescribed for BPD?

Antidepressants, anticonvulsants, and the new atypical antipsychotics are common for BPD. Decisions about medication use should be made cooperatively between the individual and the therapist or psychiatrist. Issues to be considered include the person's willingness to take the medication as prescribed, and the possible benefits, risks, and side effects of the medication, particularly the risk of overdose.

With Much Love,

Arthur Buchanan
President/CEO
Out of Darkness & Into the Light
43 Oakwood Ave. Suite 1012
Huron Ohio, 44839
567-219-0994 (cell)
http://www.out-of-darkness.com

They are calling Arthur Buchanan's methods of recovering from mental illness REVOLUTIONARY! (MEDICAL COLLEGE OF MICHIGAN) 'Arthur Buchanan has given us a revolutionary blue print for recovery in these uncertain times, when Mental Illness at a all time high in the United States of America, yet if you follow this young mans methods, we assure you of positive results and I QUOTE 'If these methods are followed precisely, their is no way you can't see positive results with whatever illness you have' -Dr. Herbert Palos Detroit, Michigan

Listen to Arthur Buchanan on the Mike Litman Show!
http://www.freesuccessaudios.com/Artlive.mp3
LISTEN TODAY!

[tagsself help,love,getting,better,mental health disorder,life,happiness,bpd,adhd,bi polar,gad,ocd,[/tags

The Road to All You Desire 10 Minute Meditation

Phil Jackson won nine NBA championships, meditating all the way to the top.

Madonna, the perennial pop-star, with hits spanning generations, meditated to stardom and riches.

Dr. Wayne Dyer one of the most influential and grounded self-help healers of our time meditated his way into many of our lives.

Meditation means quiet, tranquil time for visualizing our desired future, calming our racing mind, and finding peace in a demanding world. Those of us challenged by anxiety, daily stress, obsessive-compulsive disorder (OCD), attention deficit hyperactivity disorder (ADHD), addictions (sex, drug, gambling, food, etc.), will find a welcome peacefulness in daily meditation. Two (2) minutes a day is a great starting point for beginning our meditation program. That is how I started. Eventually I worked up to 11 minutes twice a day. My life completely changed for the better. More focus, less stress, more success in my work, and more joy in my personal life. That is what is waiting for you too more joy.

Instead of not having enough time for meditating, I found that meditation brought more time into my busy life by giving me clarity for quick decision making, clearing out the clutter of unimportant obligations.

Here is one way for beginning your new life-long meditation practice: Things you will need - yoga mat or pillow, stopwatch or an alarm, a quiet space or ear plugs.

Your steps:

1.Find a quiet spot in your house or at work in your office, or create one with ear plugs. 2.Use a stopwatch or set an alarm for 2 minutes or more if you can. Start with less than 5 minutes the first time until you gain comfort with your meditation. 3.Create a comfortable place on the floor with either a yoga mat, perhaps folded over for more cushioning, or use a pillow. 4.Sit with either your ankles tucked under you, or in the cross-legged Buddha position. Place your hands on top of each other, palms up. 5.Once comfortable, start your timer or alarm for counting down the 2, 3, 4, or 5 minutes for your first meditation. 6.Close your eyes. 7.Breathe in through your nose and expand your belly instead of your lungs. This is called diaphragm breathing and is a more relaxing form of breathing than expanding your rib cage like most of us do naturally. Hold your breath for 10 seconds. 8.Say to yourself in your head Relax over and over as you slowly release your breath for 10 seconds. 9.Repeat this process of breathing in, holding, relaxing and releasing three times. 10.Now with your body and mind more relaxed, begin visualizing your perfect day, from the moment you awake until you go to bed. See it through your own eyes as though you are actually doing it. Whether you want to be helping children as doctor, or be a singer, a famous writer, an inventor see it happening through your own eyes. Continue this until the alarm rings. Congratulations!! You have just started down the Road to a All You Desire. Perform your meditation daily. I find the morning and afternoon work best. Keep adding minutes to your meditation until you reach 10 minutes. Watch how your world soon becomes what you have imagined it could be.

I imagined that I wanted to sing in front of thousands of people. I had never sung in front of an audience before! After several weeks of meditating, I found myself in chorus. Then I learned that we had been selected to appear in an international competition. Finally, the chorus had selected me to sing on the front row!

Over 7,000 people were in the audience as we sang for them, with me in the front row.

Meditation works!!

Mark Solomon is the founder of http://www.mental-health-services.org, and http://www.pep-me-up.com. As a scientist with a life-long passion for understanding what motivates, challenges, and moves people into high or low mental states, he has published many of his findings on his sites in the form of free mental health assessments (depression, anxiety, ADHD, OCD, Self-esteem, etc.), along with self-help action guides, and the latest mental health services news from around the world, updated daily.

[tagsmeditation, motivation, mental health services, addiction[/tags

What Are The Common Symptoms Of Depression

Major depressive disorder or depression as it is commonly known is a form of mental illness that leaves the patient in a gloomy state and also severely affects the appetite, work, relationships and all major aspects of life.

Some of the major symptoms are as follows:

Always undergoing feelings of sadness, irritability and tension

Loss of interest in activities of pleasure or lack of libido

Feeling fatigued even though you may not have done anything

Having appetite problems which may lead to increased or decreased diet

Changed sleeping habits, which could translate into too much sleep or too little of it

Always feeling restless or feeling slowed down

Lack of concentration and difficulty in making decisions

Feeling worthless, hopeless and experiencing emotions of guilt

Thinking of death and suicide

What are the common causes of Depression?

Depression is not caused by a single factor and is normally a result of one or more causes. These are not only changes in the state of mind but also physical changes in the brain. It is caused due to the imbalance of a certain kind of chemical in the brain that carries signals to the brain and nerves which are called neurotransmitters.

Some of the common causes of depression are given below:

Family History: Sometimes depression runs in the family and if the parents have depression the likelihood of the children also getting the same increases.

Trauma and Stress: Stressful things like death of a close one, losing a job or a break up can trigger depression. At the same time a change in lifestyle may also cause depression such as getting married or graduating from school or college.

Pessimism: People with low self esteem and who have a negative outlook on life have a much greater chance at getting depressed than cheerful and optimistic people.

Physical Illness: Sometimes the stress that comes when one undergoes physical illness like Cancer or AIDS puts the person under depression. They feel unable to cope with this change in their life and go into depression.

Other psychological Disorders: When people are suffering from other psychological diseases like schizophrenia, anxiety disorder and specially substance abuse the chances of getting a depression increase. Who is more likely to suffer from depression?

It is estimated that around 16% of Americans suffer from some form or the other of depression some time during their life. Although anyone can get depression the chances of women getting it is twice as much as men. This is partly because of the hormonal changes that women undergo in life such as menstruation, menopause and pregnancy.

While men are less likely to get depression than women the chances of them getting suicidal is four times as much as women. This is because many a time depression goes undiagnosed in men and they try to mask it through alcoholism and drug abuse worsening the situation further.

The maximum risk of not getting depression treated is with old people. This is because the people around them treat their change in behavior as normal ageing. However there are several factors in old age which can trigger depression like losing loved ones, living alone and being not as active as they once were.

How is depression treated?

Depression is suffered by 14 million Americans in any given year and it can be treated using medication and talk therapy. The key is to get diagnosed and seek help. Once this is done getting treated is the easier part. You should get in touch with a doctor to seek the therapy that will best respond to you and also suitable to your lifestyle. Two of the common treatments for depression that have helped a lot of people are WELLBUTRIN XL and PAXIL CR however it is imperative that you seek professional help. It is important to remember that therapy or medication will not work immediately and it will take time before you can feel the difference.

Author: Kitty Barker - Kitty often writes for and with Depression-Assistance. You can also see more information on this subject at Symptoms Of Depression - should this link be inactive, you can paste this link to your browser - depression-assistance.com

[tagsdepression.manic depression,mania,postpartum depression,mental health,bipolar disorder,[/tags