Αν η περίοδος των γιορτών σε βρίσκει σε αρνητική διάθεση, δεν είσαι μόνος/η. Γνωρίζουμε πλέον ότι, συναισθήματα μελαγχολίας, θλίψης, ή και άγχους, επηρεάζουν ένα μεγάλο ποσοστό ατόμων τη συγκεκριμένη περίοδο του χρόνου. Παρόλο που σίγουρα δεν πρόκειται για κάτι ευχάριστο, θα εκπλαγούμε βλέποντας κάποια από την έντονη φόρτιση να εξασθενεί όταν απλά και μόνο αποδεχτούμε ότι την περίοδο αυτή δεν βιώνουμε αυτό που –φαινομενικά- θεωρούμε ότι βιώνουν οι πλείστοι. Χρήσιμο είναι να θυμόμαστε:
A common myth is that what we call Emotional Eating is an excuse for lack of self-discipline. The truth is that Emotional Eating is a sensitive topic -and very frustrating for those who face it- which has nothing to do with food per se. It is rather about turning to food for comfort, stress relief, reward or punishment, rather than to satisfy hanger. Emotional eating can reflect/stem from:
It drastically and instantly makes you feel better!
It benefits your health!
It boosts your social life!
Fake smiling brings the exact same effects as genuine smiling!
Although unpleasant and scary, both panic attacks and panic disorder (what recurrent panic attacks could lead to if left untreated) can be successfully dealt with. Here are the basics on addressing panic attacks.
1) Educate yourself about panic attacks. There are 4 key points you need to know:
*The majority of people will have at least one panic attack throughout their life.
*Panic attacks result from stress, usually accumulated or unconscious. Although you might not be feeling stressed at the very moment a panic attack occurs, there is underlying stress that the body detects.
*The physical symptoms are due to the fact that the body prepares itself to protect you against a perceived danger.
*Having one panic attack doesn’t imply that more will follow. Having more panic attacks following the first does not mean this will be a lifelong condition.
2) Learn the diaphragmatic breathing technique. Practice pairing it with thoughts like “I will get through it and be fine”, “It will soon be over”, “I am not dying nor having a heart attack, I will soon be okay”. The practice should take place when you are in a calm state, so that you can master the technique. Slow deep diaphragmatic breathing, paired with the thoughts, is what you will concentrate on while having an actual panic attack. It will be a very useful tool to help you through it.
3) Ask for professional help if the panic attacks persist, if you worry a lot about a potential next panic attack, or if you start avoiding certain behaviors, situations or places due to fear of a panic attack.
They might not go away overnight, but following the right steps can certainly aid in overcoming them!
Are you nervous before a presentation? Are you feeling upset but need to stay calm? Are you having difficulty concentrating due to stress, feeling sweaty or having a rapid heart rate? Does it feel hard to relax after a long day? Whatever the circumstance and wherever you are, it only takes as little as 3 minutes of controlled breathing for you to feel calmer and be able to carry on.
Controlled breathing may be the most powerful tool we have to prevent our brain from keeping us in a state of stress, thus preventing subsequent negative effects due to high stress levels.
How does it work? Although there are several breathing exercises one can use, the common mechanism is more or less the same. Breathing exercises reduce emotional arousal and stress by activating the parasympathetic nervous system (the one that slows down many physical functions and relaxes the body) while turning down the sympathetic nervous system (the one that prepares the body for physical activity and quick responses). This reduces the release of stress hormones such as adrenaline and cortisol, and lowers the heart rate and blood pressure. Deep breathing also aims at full oxygen exchange; more oxygen enters the body and more carbon dioxide exits.
Here’s a simple breathing exercise you can use anywhere:
Mastering the breathing exercise might take some time. If you consistently practice it, you will soon notice an increase in its effectiveness. At some stage you will also notice that practicing it will come naturally when needed, without you having to make any effort whatsoever.
