General Self-Help Strategies

Anxiety can be both a blessing and a curse. A little bit of anxiety can give us a nudge, elbowing us forward to accomplish our goals. Too much anxiety can be debilitating, paralyzing progress, inciting panic and forcing individuals to focus on a flurry of negative, doom-filled thoughts. And it becomes a cycle of thoughts, panic and anxiety.

There are some common techniques that anyone can use to help handle their stress. Although it is always a wise decision to search for expert help if you have a panic, especially in more serious situations, help is not always easily obtainable. Even if you do choose to search for help, there are still unique that you can do on your own to better handle your stress. Although there are specific strategies aimed at helping people cope with different types of anxiety problems, these are some general strategies that can help anyone who is experiencing problematic anxiety:-

·         Learning about anxiety-This is a very important first step because it helps you understand what is happening to you when you experience anxiety. Remember that knowledge is power, and just knowing why you are feeling anxious is a good step toward managing your anxiety.

·         Learning to relax-The second step involves learning to relax. Two strategies can be particularly helpful calm breathing and muscle relaxation.

·         Challenging anxious or worrisome thoughts-When we are anxious, we tend to see the world as very threatening and dangerous. However, this way of thinking can be overly negative and unrealistic. One strategy for helping you to manage anxiety involves replacing “anxious” or “worried” thinking with realistic or balanced thinking. This strategy involves learning to see things in a clear and fair way, without being overly negative or focusing only on the bad. However, it takes time to shift anxious thinking, so be patient and consistently practice these skills.

·         Facing fears-The final and most important step in managing your anxiety involves facing your fears; this is called exposure. If you have been avoiding certain situations, places, or objects out of fear, it will be important for you to start exposing yourself to those things so that you can get over your fears in the long run. However, it is usually easier to start with something that is not too scary and then work up to the things that cause a great deal of anxiety. Start by making a list of feared situations, places, or objects, such as saying “hi” to a co-worker, entering a crowded grocery store, riding the bus, or anything else that you are avoiding. Once you have made a list, try and arrange them from the least scary to the scariest. Starting with the situations that cause the least anxiety, repeatedly enter that situation and remain there until you notice your anxiety start to come down. Once you can enter that situation without experiencing much anxiety, you can move on to the next thing on the list.

Self better offers Self Administered EMDR Therapy through Online EMDR Session Tool. If you need help to overcome Depression and Anxiety visit http://selfbetter.com/ .

Self-help Strategies for Depression

Along with seeking treatment to manage depression there are a number of things you can do that may help you in overcoming depression.  Self-help strategies for depression can be really effective tools for improving mood. Find out more about different strategies from depression help online, people can use to manage depression, and what to do if you are still finding your symptoms hard to control.

Signs and Symptoms of Depression

Most of us have moments or short periods of sadness when we feel lonely or depressed. These sensations are usually normal ones that sometimes occur in life. They can be the result of a recent loss, having a particularly challenging day or week, or a reaction to a hurtful comment. However, when feelings of unhappiness and being unable to deal overcome the person, so much so that they challenge their ability to live a normal and active life, it is possible that they have what is known as a significant despression symptoms, also called despression symptoms, unipolar despression symptoms or despression symptoms. Informally, the condition is simply generally known as despression symptoms.

Depression signs can have a major adverse impact on a client's life - professionals say the impact is much like that of diabetic issues, and some other serious circumstances. Depressive signs differ considerably between people. Most generally, the person with depression seems despairing, sad, and has missing interest in doing the things that were once enjoyable. The regular highs and lows of way of life mean that everyone seems sad or has "the blues" every now and then. But if loneliness and hopelessness have taken keep of your lifestyle and won't go away, you may have depressive disorders. Depression creates it challenging to operate and take it easy like you once did. Just getting through the day can be frustrating. But no issue how despairing you experience, you can get better. Knowing the signs, signs, causes, and therapy of depressive disorders is the first thing to conquering the issue.

Signs and symptoms of depression include:

·         Emotions of vulnerability and despondency. A gloomy outlook—nothing will ever get better and there’s nothing you can do to enhance your scenario.

·         Loss of interest in daily activities. No interest in former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure.

·         Appetite or weight changes. Significant weight loss or weight gain—a change of more than 5% of body weight in a month.

·         Sleep changes. Either insomnia, especially waking in the early hours of the morning, or oversleeping 

·         Anger or irritability. Feeling agitated, restless, or even violent. Your tolerance level is low, your temper short, and everything and everyone gets on your nerves.

·         Loss of energy. Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.

·         Self-loathing. Strong feelings of worthlessness or guilt. You harshly criticize yourself for perceived faults and mistakes.

·         Reckless behavior. You engage in escapist behavior such as substance abuse, compulsive gambling, reckless driving, or dangerous sports.

·         Concentration problems. Trouble focusing, making decisions, or remembering things.

·         Unexplained aches and pains. An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain.

The main treatment approaches are psychotherapy and antidepressant therapy. However, there are some special treatment considerations for depression in women. Depression, hormones, and the reproductive cycle. Hormone fluctuations related to the reproductive cycle can have a profound influence on a woman's mood. See symptoms of anxiety or you can take information from this site http://selfbetter.com/ .

Eye Movement Desensitization and Reprocessing

Eye Movement Desensitization and Reprocessing (EMDR) is an integrative psychotherapy approach that has been extensively researched and proven effective for the treatment of trauma. EMDR is a set of standardized protocols that incorporates elements from many different treatment approaches. To date, EMDR therapy has helped millions of people of all ages relieve many types of psychological stress. Or more information visit emdr therapy.

Eye Movement Desensitization

Eye movement desensitization and reprocessing (EMDR) is a fairly new, nontraditional type of psychotherapy. It's growing in popularity, particularly for treating post-traumatic stress disorder. PTSD often occurs after experiences such as military combat, physical assault, rape, or car accidents. Take help from selfadministered emdr.

Eye Movement Desensitization and Reprocessing

Whether we've experienced small or major trauma, and whether we are aware of the foundation of our issues, EMDR will desensitize disturbing and painful thoughts, sensations, images, and emotions, and turn around our negative beliefs. Self-administered emdr explains the theory behind the therapy, and what to expect from self-administered EMDR. It provides a framework for self-help so that you can apply the 8 stages of EMDR correctly without the need of a therapist.

Eye Activity Desensitization and Reprocessing (EMDR) is a psychological therapy designed by Francine Shapiro that focuses on distressing remembrances as the cause of psychopathology and relieves the symptoms of post-traumatic pressure problem. EMDR is used for individuals who have experienced serious pressure that continues to be uncertain. According to Shapiro, when a stressful or upsetting experience happens, it may overcome normal intellectual and nerve dealing systems. The storage and associated stimulating elements are insufficiently prepared and saved in an separated storage network. The goal of EMDR treatment is to procedure these upsetting remembrances, decreasing their ongoing effects and enabling customers to create more flexible dealing systems. This is done in an eight-step method that contains having customers remember upsetting pictures while getting one of several types of bilateral neurological feedback, such as part to part eye motions. The use of EMDR was initially designed to cure grownups affected by PTSD; however, it is also used to cure other conditions and children.

EMDR was first designed by Francine Shapiro upon realizing that certain eye motions decreased the concentration of distressing believed. She then performed a research in 1989. The success rate of that first research using pressure sufferers was published in the Publication of Traumatic Stress. Shapiro mentioned that, when she was affected by a distressing believed, her eyes were unwillingly moving quickly. She observed further that, when she introduced her eye motions under non-reflex control while thinking a stressful believed, anxiety was decreased.Shapiro designed EMDR treatment for post-traumatic pressure problem. She believed that stressful events "upset the excitatory/inhibitory balance in the mind, causing a pathological change in the neurological elements.EMDR is now recommended as just right for pressure in the Practice Recommendations of the American Psychiatric Organization.

EMDR uses a organized eight-phase approach to address the past, present, and future factors of a stressful or upsetting storage. The course of treatment and techniques are according to Shapiro.

During the reprocessing phases of EMDR, the client focuses on the disturbing memory in multiple brief sets of about 15–30 seconds. Simultaneously, the client focuses on the dual attention stimulus, which consist on focusing on the trauma while the clinician initiates lateral eye movement or another stimulus such as pulsars which are held in each hand or tapping on the knees. Following each set, the client is asked what associative information was elicited during the procedure. This new material usually becomes the focus of the next set. This process of personal association is repeated many times during the session. this time, when the client is focused on the negative cognition as well as the disturbing image together, the therapist begins the bilateral stimulation. For more informtion visit the site http://selfbetter.com/ .