Tag Archives: Breathing Exercises

How To Reduce Stress In Your Life

How To Reduce Stress In Your Life

Image by 1388843 from Pixabay

Your emotional wellbeing is just as important as your physical health, and it’s vital to take care of yourself mentally. There are a number of things which can your affect emotional health negatively, from being unhappy in your job and working too much to getting married, moving house and suffering from a traumatic event like a car accident or death of a loved one. So, apart from avoiding life in general and trying to steer clear of any significant events – what else can you do to keep your stress levels at bay?

Meditate

Mediation used to be seen as something that only hippies and Buddhists, however today because of the stresses that modern day living brings, practising meditation has never been more popular. Thanks to technology and apps, it’s never been easier to meditate either, as you can find guided meditations on youtube or there are specific apps for it. Take a look at Headspace or Calm, and within those you will find short or long meditations, to help you to keep calm, to help with anxiety, focus, personal growth or to help you sleep better. Even if you take five minutes on the bus on your way to work to meditate, it can genuinely help your stress levels and help you to deal with what the day will bring. Give it a go and see if it works for you.

Breathe

Breathing exercises can really help you to relax. There are also a lot of breathing exercises you can do so you can have a look and see which one feels right for you. It’s similar to meditating as you need to try and clear your head and just focus on your breathing, and that’s all. If you don’t manage to fit in time to do this consciously, just remember next time you’re feeling stressed how much breathing can help you. Take a moment, go and find somewhere quiet and just breathe. You will feel better and calmer almost instantly.

Write Things Down

People often claim they are stressed because they just don’t have time to get everything done. However, you will often find that the more you do, the more you can do. Try to make time to write your thoughts and feelings down. Almost like a journal. It can really help for you to get some focus and clarity of what you’re doing, what you need to do, what you want from life, and what your goals are.

Think Positively

Positively talk to yourself. Be aware of your own thoughts, and if you catch yourself talking down to yourself or negatively thinking about yourself, then stop, take a minute and re-think. Change your thoughts and think more positively. The more you do this, the better you will feel.

Get Fit

Exercising is one of the best tools for beating stress. Many people find it therapeutic, and it’s for many reasons. First off, there is the time to yourself, which helps you to get your head clear about things that are stressing you out. Then after that, there are the endorphins which your body releases when you exercise, these are the chemicals in your body which make you feel happy. Next, there’s the bonus of getting fit and healthier, feeling great, looking great and maybe even losing weight. Finally, there’s a sense of achievement. Exercise is great for setting goals and achieving them. If you’re already fit and a great runner there is always something else you can work towards or always something you could improve on. The challenges are endless. If you’re a total beginner then the sense of achievement when you realise you can run for just five minutes without stopping, you move up on the weights in the gym, get faster at swimming or can finally touch your toes in Yoga – you will feel amazing.

Eat Well

This goes hand in hand with exercising, but it is also another essential ingredient for managing stress. Food which can help include brazil nuts which are high in selenium and selenium is said to improve mood as it reduces inflammation. Then there’s fatty fish, like salmon, mackerel, sardines, trout, and herring, which are all high in omega-3, which is good for your mental health. Also, try to include a lot of vitamin D in your diet as vitamin D deficiency is being increasingly linked to mood disorders, such as depression and anxiety – eggs are a great source of vitamin D.

Talk About Your Feelings

A problem shared is a problem halved. If you’re stressed about something, tell someone. You never know what useful advice they could give you, they may even be able to solve your problem for you, you just never know until you speak out and share your feelings. Also if there’s nothing they can do for you, just listening is sometimes all you need, or just talking to someone and getting what’s going on in your head out in the open can make you feel instantly better about what’s going on.

Delegate

If you have got too much on or there is something big in your life, then don’t take it all on yourself, ask people to help you. It shouldn’t all be on your shoulders, so share the load. Sometimes others just don’t realise that you’re struggling but if you let them know they would be more than happy to take some jobs off you and help you out. Similarly, if you need professional help, then get it. Don’t be afraid to go for it, don’t be ashamed and try to deal with everything on your own. Whether you need a cleaner in to help you out at home to take one job off your mind or you need to go and see a counsellor to help you deal with issues, then go for it. So many people do it, and it’s what these professions are there for.


Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

6 Ways to Help Reduce Anxiety in Children with Autism

6 Ways to Help Reduce Anxiety in Children with Autism

Experiencing anxiety can be very challenging. It can affect your productivity, your health and even the smallest parts of your everyday life. If you have ever experienced this as an adult, you would realize that anxiety in children with autism can be more difficult. These special children are already dealing with a lot of difficulties in their daily routine and anxiety will surely add more to all of the trouble. With this, it is really imperative for parents, teachers and other individuals on know the effects of anxiety to kids with autism.

What are the links between autism and anxiety?

A study revealed that people with autism also experience anxiety. The challenge for parents is how to try to understand the overlapping characteristics of anxiety and autism. There are instances when the child would show different behaviours that will make you wonder if it is a symptom of the anxiety of it is only a part of the characteristics of a child with autism. They can be over stimulated, they can also harm themselves and they can have an outburst of emotion. For other children, they become so depended with schedules and they can withdraw from their usual circle.

Six Ways to Help Your Child with Anxiety

As parents, the first thing that we should be doing is to understand the triggers and the type of environment your child has. Start looking for information that will help you get a better perspective on the situation that your child has. After that, you can continue looking for the best ways to address the issue. To give you a head start, here are some ways on how you can help your child with anxiety:

  • Introduce Your Child to Music

Music therapists have proven that music is a great tool to help people with autism deal with anxiety. Music can help in dealing with sensory issues and behaviours. It can also increase or improve the child’s self-determination and self-reliance. Letting your child take music lessons can also improve their communication skills. Their music experiences will provide them with personal connections with the people around them. Letting them listen to music while they are working on something will surely increase their attention to what they are doing.

  • Yoga and Breathing Exercises

The sensory experience of children with autism is what makes them different from other people. Their response to new experiences is either fight or flight. They become suddenly active and they may experience some changes in the heart rate and this can start anxiety. With yoga, it would be easier for your child to learn to regulate his or her emotion. The child will learn the proper response to certain situations.

  • Art Therapy

There will be times when children with autism will channel their anxiety to some compulsive behaviour. They may show some problems communicating properly. When these behaviours become repetitive, you have to think of a way to channel these negative actions to something that can be productive. This is where art therapy comes in. Art promotes healthy ways to express oneself. With this, the child will be able to explore his or her emotions and transfer his or her energy into something beautiful.

  • Visual Schedules and Transitions

One of the problems that children with autism may experience that can lead to anxiety is transitioning. There are some activities that are not so appealing to them. With this, they will certainly have a hard time transitioning from a task they love to an activity that they find unappealing. To help with this, you can use visual presentations to make them feel interested. A photo of the next activity will help them visualize themselves doing it.

  • Know Your Child’s Signs of Distress

Another very important thing that parents should know is how to identify if their child is showing signs of anxiety. With this, you have to consider observing your kid’s daily activities and identify how their emotions change based on their situation. With this, you would know when to intervene.

  • Create a Safe Space to Calm Down or Regroup

A safe space is a contingency plan that will help you calm your child when he or she is feeling extremely anxious. You can prepare puzzles, bean bags or anything that will easily calm them down. However, you need to remember that safe spaces should not be treated as a regular option. It should only be used during extreme times.

Caring for children with autism may be difficult at times but it is completely worth it.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

Author Bio:

Curtis Dean writes on behalf of Sage Music School where they base lessons on the science and research of the psychology of learning. Their effective teaching methods create confident and capable students who enjoy the happiness of making music.