Fun & Healthy Summer Activity: Nature Walk With Kids

When you’re looking for something to do with your children this summer, consider taking a nature walk with them.  Studies have shown nature walks improve your child’s emotional well being.  Let’s take a look at how nature walks benefit your child and how to take a nature walk with your children.

Nature Walks Help Children Concentrate

(Photo credit: A Chilling Soul)

Take a walk outside in nature and you’ll notice a few things. You’ll notice you almost immediately feel calmer and more relaxed.  You’ll notice your mind may stop jumping from thought to thought.  Instead, of thinking about that project that’s due or that bill you have to pay, you’ll notice the rabbit sitting in the grass or the strange bird chirping in the tree.  You’ll notice the colors of the leaves on the trees and feel the sunshine on your shoulders.  In short, your mind clears and you begin to focus on the present moment. 

The same thing happens for children.  If your children are older then chances are they’re living extraordinarily busy lives.  Nature walks will help them concentrate and focus on the present. In fact studies have shown that nature walks for children with attention deficit issues were just as effective if not more so than medication to improve their concentration - and medication should only be a very last resort - especially when it comes to kids, with young and growing brains!

Nature Walks Build Confidence

Nature walks tend to generate curiosity and a sense of exploration in children.  They wonder what that funny orange moss was or why the snake was lying on that rock in the sun. This sense of wonder and curiosity helps them feel a part of something bigger than themselves.  It’s almost magical to watch children come out of their shells on a nature walk.  Their shoulders straighten, their eyes light up and confidence and curiosity beam from them. 

Nature Walks Boost Positive Emotions

Many forms of therapy use nature to treat depression, trauma, and to boost mood.  This is because nature is a proven method to boost mood and reduce aggression in children.  Scientists haven’t pinpointed the exact reasons why this occurs.  Some theorize that sunlight has a chemical effect on mood.  We do know that people suffer from SAD, seasonal affective disorder, which occurs during the long months of winter when people don’t receive enough sunlight. 

(Photo credit: erichaynes)

Other’s have studied the effects of greenery on children and have found that children with more nature in their schools, more greenery, get better grades, have fewer behavior problems, and generally perform better in school.  

If you’re new to nature walks, start small and local. Choose trails or parks nearby and let your family gradually build up to longer walks. Get your children interested by pointing out interesting features and encourage them to show you what interests them. 

Many physicians and counselors actually prescribe “nature walk therapy” for their patients who are suffering from stress and anxiety issues, who have high blood pressure, depression or other mood related concerns or who need to improve their attention span.

In addition to helping children focus, giving them more self-confidence and boosting their mood, taking a nature walk with your children helps foster the bond between you and your children.  It creates fond memories, lets your child know that you enjoy quiet time with them in nature and gives them an overall appreciation for life.

Summer is a great time to get out in nature -  both for yourself and your kids - take advantage of the summer months, and reap the health benefits for your family!

Relieve Stress & Achieve Peace & Health With Zen Meditation

On Tuesday we talked about getting rid of negative thoughts, and how this can improve both your mental and physical health. But one other way that you can achieve this is to practice regular meditation (or prayer, if you prefer). There are many different approaches to meditation. Meditation itself is the practice of awareness. For some that means prayer. For others it means gaining a deeper understanding. It can be a deeper understanding of themselves, the world, or their God. You can practice whatever type of meditation you prefer, but of all the various types of meditation, Zen meditation may be the most popular. It is certainly one of the oldest. It dates all the way back to the seventh century!

The Philosophy

Zen Meditation is primarily designed to help a person gain insight and enlightenment. It is typically not a prayer session, but rather the intent is to seek enlightenment. The goal of each meditation is to come out of it with a deeper understanding - of yourself, the current challenges you’re facing, and the world as a whole.

Zen meditation is based on Buddhist philosophies which seek enlightenment through daily practice, thought, and action.

The Practice

(Photo credit: Wikipedia)

Zen meditation is a bit structured. Generally you sit on a small pillow on the floor. The pillow is called a zafu. You can also purchase or use a mat underneath your pillow. The mat is called a zabuton.

Zen meditation is practiced while sitting. There are a few acceptable poses you can take. They include:

- Legs crossed – both ankles are under your knees. This is generally the most comfortable position. As with all sitting positions it is important to keep your spine straight. This position is also called Burmese.

- Lotus – in this position the legs are crossed however your ankles and feet are on top of your legs or knees rather than under them. This can be a bit uncomfortable if you’re not used to it. You might start with a half lotus. This position is also called Kekkafuza.

- Half lotus – in this position you’re sitting cross legged. However, one foot is on top of the opposite knee. The other foot is under the opposite knee. This is also called Hankafuza.

- Kneeling – in this position your legs are tucked under you. You’re sitting back on your ankles, feet and calves. This position may be uncomfortable if you have knee strain. This position is also called Seiza.

- Chair – finally, you may sit upright in a chair with your feet planted firmly on the floor and your back straight.

Once you’re seated your hands are generally rest on your lap. They’re open and relaxed. One on top of the other and both open and facing up. Close your eyes and take five to seven deep cleansing breaths. The point of these two steps is to prepare your mind and body for meditation.

Focus On the Breath

The next step in Zen meditation is to focus on your breath. While it sounds simple, it can be tricky. You’ll find your breath begins to change simply because you’re thinking about it. It can begin to feel unnatural. The goal is to become aware of your breath. To simply notice how it fills your nose, fills your body and how it makes you feel. If your breath changes, simply be aware of that. You don’t need to control the breath. Relax into it.

Zen meditation asks then that you count your breaths. This helps you to be aware and focused on it. As you begin focusing on your breath thoughts will come into your mind. The goal is to eventually not have thoughts pop in and out. However, it is natural for them to do so. Don’t judge yourself. Simply allow the thought to pass out of your mind and refocus on your breath.

Initially, it’s recommended that you only try to mediate for five minutes. Once this time period feels natural and comfortable you can begin to extend it. The Zen meditation experience is different for everyone. The peace and clarity you find during mediation will allow awareness and insight to come to you.

How Killing ANTs Can Improve Your Health

We talk a lot about physical health and detoxification here, but what about toxic thoughts, and their effect on your health? Your thoughts have tremendous power. They can inspire fear and prevent you from taking action. They can ruin your day. They can harm relationships. Thoughts can make you self destructive, or even cause you to harm others. But they can also help you achieve your goals, make new friends and enjoy a rewarding, fun, and healthy life. In fact, more and more studies are finding that your thoughts also strongly influence your physical health! Yes, your thoughts have this much power – if you give it to them.

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Unfortunately it seems to be human nature that some of the most pervasive types of thoughts are ANTs. This is a lovely acronym for "Automatic Negative Thoughts." They’re those negative thoughts that seem to pop up and ruin a perfectly good day. Here are some examples of ANTs.

1. You turn in a project. The feedback is 99% positive. However, instead of focusing on the positive comments you dwell on the one negative comment.

2. Your friend/spouse/co-worker is in a bad mood. You take it personally and feel as if you must have done something to cause that bad mood.

3. You leave the house and wonder if you remembered to lock the back door. All day long you can’t help but feel like when you get home all of your belongings will have been stolen and your home destroyed.

4. Your pants feel tight when you get dressed in the morning. You thus think thoughts like, “I’m so fat,” or “I’ll never lose weight, I’m a failure.”

These are all examples of ANTs. You didn’t intentionally invite them into your mind and yet there they are. They’re also examples of types of ANTs: personalizing, catastrophe, emotional reasoning and so on.

So how do you stop these unwanted and unhelpful thoughts?

Cover via Amazon

#1. The first step is to recognize them. Becoming aware of your thoughts is tricky. Practice and patience are required. Consider setting your watch alarm to notify you every hour or two throughout your day. When the alarm beeps, stop and pay attention to your thoughts. Practice this for a day or two. Learn to become aware of your thoughts. (This is the same basic technique taught by Will Bowen in A Complaint Free World - an excellent book to read if you have problems with ANTs!)

#2. With awareness comes power. Once you learn to become aware of your thoughts you can then change them. There are many ways to accomplish this, such as:

• Replace a negative thought with a positive one or an affirmation.

For example, you think you’ve left the back door open and your stuff is going to be stolen. Replace that thought with, “I take good care of my home. I trust that I remembered to lock the door. Everything will be just fine.”

• Analyze the reason why you’re having a negative thought. Ask yourself if the thought is true. If so, why do you believe it to be true?

• Accept the thought and let it go. Accept that negative thoughts come into our mind. Take mental note of the thought and then let it go. You might create a visualization to let go of the ANT. An easy visualization is to imagine the thought actually is an ant and stomp on it. Then you can walk away and leave the ant behind. A more peaceful visualization, if you’re opposed to killing bugs, might be to place the negative thought in a balloon. Imagine releasing the balloon up into the sky.

Above all else, don’t judge yourself for having negative thoughts. Simply learn to become aware of them, realize their falsehood and let them go. You will find a more peaceful, happy state of mind, and with a less toxic mind comes a less toxic, healthier body as well!

Video: Making Stress Your Friend

Here is another awesome TED talk (I could watch these things all day!) - this one is about an important topic for most Americans - one that can seriously impact our health and well-being. This time of year, with holiday shopping, travel, and other preparations looming, stress often takes center stage in our lives.

But this doesn't have to be as bad as it sounds. As this video explains, the way we view stress actually is what makes it so unhealthy!

Check it out to learn how and why, and what you can do to make those inevitable moments of stress much less costly to your health and your peace of mind:

Why Some Stress Is Good for You

It seems like we hear the phrase “stressed out” more and more every day.  With all the new technologies we have, we are constantly bombarded with stressors that basically overload our systems.  And around the holidays is often the worst in terms of stress! With not enough relaxation, this kind of lifestyle can lead to high blood pressure and a whole slew of other health problems. 

Space-filling model of the cortisol molecule, a steroid hormone that controls the body's response to stress. (Photo credit: Wikipedia)

It may seem difficult to believe when we're completely bombarded with stressors, but the stress reaction originally came about as a beneficial response.  Early man developed what we call the “flight or fight” instinct in response to stressors.  If a person is faced with a stressor, they produce a hormone called adrenaline which helps them either run away from danger or fight back against an attack.  For longer term stressors, our body produces a hormone called cortisol, which acts the same but lasts much longer. 

You've probably hear a lot about how bad stress is for your health, but even in today's busy world, stress is still a beneficial and sometimes vital part of our lives.  Imagine you’re walking down the street and a car comes barreling towards you.  Immediately your body triggers a stress response, releases adrenaline, and leaves you pumped and ready to jump out of the way of the car.  If not for stress, our reactions would remain slow and we sometimes wouldn’t be able to get out of dangerous situations fast enough.

While too much stress can keep you from accomplishing your goals, small amounts of stress help us accomplish what we need to.  Just take the example of the average college student.  They may have all semester to get a paper done, but they’re often just finishing up the night before. Then the stress response takes over at the last minute.  At this point the body produces cortisol, which helps the student handle the stressful situation and get the paper done.  If not for this kind of stress, we might not get much done.  Let’s face it, stress is one of the greatest motivators there is. 

Spc. Kay Izumihara, an Occupational therapist with the JTF-GTMO combat stress team. (Photo credit: Wikipedia)

The real difference between good stress, also called eustress, and "bad" stress, is what we do with the stressors we face.  If you’re stressed about a looming deadline, try to put a positive spin on it.  Think “this is making me energized to get my work done well” rather than worrying that it’s just too soon and you just can’t get it done.  Let stress motivate you, not worry you - it is much healthier to think of it this way.

Because of our busy, hectic lives, it’s almost inevitable that we’ll eventually let the stress get to us.  While cortisol release is good in the short term, in the long term, it causes serious health problems.  When you feel you’re starting to stress out, it’s important to take steps to relive the stress instead of just stewing.  By relaxing ourselves, we stop releasing cortisol and produce calming hormones.  Try Yoga, meditation, or aerobic exercise.  This will help you relieve the stress instead of letting it worry you.

While you can’t stop all the stress, you can live a better life by dealing with stress in a healthy manner. For more on this, be sure to check back Thursday for a fascinating video on how the way you view stress impacts your health!

How Stress Affects your Immune System

This time of year is when colds and flu start to run rampant. The decreasing daylight and Vitamin D levels, plus being stuck inside where germs can accumulate and circulate, make fall and winter the hardest seasons on your immune system. But there are things you can do to help keep your immune function high this winter. Eating right, exercising regularly, getting plenty of sleep, and taking supplements when needed can all help you stay healthy this winter. But one of the most detrimental things for your immune system is also one of the things we often ignore or don't think about when trying remedies to boost immunity.

Have you ever noticed that you tend to get sick more often when you’re stressed out?  Scientists have noticed this connection for a long time, but until recently they couldn’t explain it.  While a big project at work or the loss of a loved one isn’t going to give you the flu, it can decrease the functioning of your immune system and make you more susceptible to colds, the flu and other infections. 

It may surprise you, but very short term stress actually boosts the immune system.  Increased immune functioning is associated with the “fight or flight” response related to short term stress you know will end.  This is because our body is still trying to adapt to beat the stressor.  The problem with this is that a majority of our stress is continual over a long period of time - and this is where things get dicey and a number of health problems can result.

Regions of the brain affected by stress. (Photo credit: Wikipedia)

Long term stress is what actually decreases our immune functioning.  The worst kind of stress is not only long-term, but stress we think we can’t control or see an end to.  For example, while meeting a deadline at work may cause a decrease in our immune functioning; it’s probably not as bad as stress caused by a debilitating accident.  When we think the stressor is beyond our control and may never stop, our body feels it can’t cope with the stress and it begins to take its toll.  This kind of stress causes a drop in almost all immune functioning. 

For regular, long term stressors, the decrease in immune functioning becomes greater with time.  This means even if you feel you are in a position of control, long-term stress such as a job with high levels of responsibility and not enough help, can build up and gradually decrease your disease-fighting abilities.

Another important factor to consider when looking at the immune system and stress is that the decrease in immune system functioning is greater for people who are elderly or already sick.  This is likely why older people who are severely injured or have recently lost a loved one are much more likely to die within a year than those who haven’t had these circumstances. 

You may think, “Well, I’ll drop my stress level and I’ll be fine”.  However, studies have show that traumatic events can stick with us and affect our immune system long after the stressor is gone.  If a person was in an accident, was attacked, or experienced a traumatic loss, they can show decreased immunity even years later.  The best way to increase immunity in this case is to undergo treatment for the trauma. 

In addition to causing a decrease in immune system functioning, stress can also make you more susceptible to other long term diseases, such as cardiovascular disease.  If you want to maintain a healthy body, you should include activities and a proper diet that promote a less stressful lifestyle.

7 Cool Weather Activities to Elevate Your Endorphins & Reduce Toxins

If you have exercised at all in the past, you know how good you feel afterwards. The reason for the rush of energy and improved outlook after working out is because the body produces chemicals called endorphins. These chemicals cause what is often called a “runner’s high” where pain and discomfort disappear and a sense of euphoria is common. Vigorous exercise also helps rid your body of toxins, both through your lungs and sweat glands. So not only do you feel better, you actually are healthier!

You don’t have to work out in a gym to get these benefits of exercise. In fact, most strenuous activity will produce these results. Here are seven cool weather activities that will help elevate your endorphins and cleanse your body of toxins this fall.

 (Photo credit: Wikipedia)

1. Running is an activity most people can do. It’s great for burning calories and for cardiovascular health in addition to giving you an endorphin boost and ridding your body of toxins through sweating and heavy breathing. If you’re new to running, start out slow and add just a few minutes to each day until you reach you’re desired speed and distance. Don’t forget to wear a good pair of running shoes to ensure your feet are safe from injury and comfortable.

2. Hiking and backpacking are great activities for cooler weather. Check your local area for ready-made hiking paths or backpacking trails. If you don’t want to go alone, call your local park and recreation office to see if they have any resources for group guided hikes. The fresh air of the outdoors will help cleanse your lungs and invigorate you.

3. Bicycling has long been an enjoyable year-round activity. The benefit of bicycling during the cooler weather is that there is less risk of heat related illnesses. In popular tourist areas, you may find less traffic during the cooler season too.

Horseback riding. (Photo credit: Wikipedia)

4. Horseback riding is another activity that people enjoy year-round. Scout your area for riding stables that offer guided trail rides. Guided tours, especially those that provide the horse too, will charge for their services but the exhilaration you will feel afterwards will be well worth it.

5. Tennis can be played any time of the year, but playing in the cooler weather will make it more pleasant. Sure, you will still break a sweat, but the cooler temperatures and possible breeze will refresh you as you play.

6. Backyard football is not only for young boys. Adults can enjoy a good game of touch football and the endorphins produced will have you feeling great all day. Gather family and friends to enjoy a game in the yard or a nearby park. You’ll be glad you did.

7. Raking and removing leaves is something many people do out of necessity. But it’s also a great way to pile on the endorphins and relieve toxic stress. Instead of using your lawn mower to vacuum the leaves, grab your trusty rake. Not only will you clear your lawn of leaves but you’ll also clear your head.

Fresh air, crisp temperatures and an hour of vigorous activity is all it takes to elevate your endorphins and help cleanse your body of toxins. Not only will you feel great throughout the day, you will have less stress, clearer skin, more mental clarity and get a better nights rest.

Top 7 Tips to Reduce School-Related Stress Naturally

At school we learn to read, write and do math. But it’s not always easy. School can also be a source of stress. If this is true in your child's life, try some of these tips.

It is a common misconception that you have to be an adult to experience stress. Stress is our reaction to situations in life that create anxiety or pressure, and it can happen at any age.

Stress at school is not just academic, however. Kids have to maintain their studies while participating in school activities, sports, working and nurturing friendships. It can be a tough load if you don’t know how to handle it. Many adults don’t have to juggle that much on a daily basis!

(Photo credit: Wikipedia)

Tips to Help Your Kids Manage Stress Naturally

1. Stay organized – From the beginning of the school year, make sure that your child is staying on top of their homework and other assignments. Keep a separate notebook for each class so nothing gets lost or misplaced.

2. Start early – If your child has a project due in three weeks, waiting until the last week could pose a time crunch, especially if other assignments are also due around that time. If you teach your kids to work on the project early while they have time, you can address any obstacles they might face and help them finish early. This can reduce the amount of worry your child has to deal with.

3. Study a little each day – One common way that many kids study is cramming. Sure, you will have all of your knowledge in your head for the exam but it will evaporate afterwards. That just means it will be harder to study for the next test if it builds on the information he or she has already learned. Instead, advise your child to read over their notes each night so that the information is still fresh in their mind.

4. Talk to your child – When kids get stressed it helps to get them talking. Voicing your concerns allows others to offer suggestions for solving them. Armed with solutions, your child can better cope with whatever comes their way throughout the day. You can also build good habits of communication in your children, which will serve them well throughout their lives.

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5. Get a good night’s sleep – Sleep is a hard task for many students. With all of their activities, sleep time is usually cut short. Over time, lack of sleep can increase stress levels by decreasing concentration and memory retention. Try to set a specific bedtime each night so that they get at least eight to ten hours of sleep.

6. Enlist the help of others – If your child is having trouble in a subject, find a tutor. Getting help at the beginning can avoid homework and exam stress.

7. Limit after-school activities – Colleges want to see well-rounded applicants, but too many activities can be counterproductive, causing stress, lack of sleep, and lowered academic performance. Choose a couple of things that your child enjoys and concentrate on increasing participation and taking advantage of leadership opportunities in that activity instead of increasing the number of activities.

School can be just as stressful as work in the adult world. These tips will help your child avoid stress during the school year, without resulting to drugs which can damage a growing child's system, and they are also great learned skills that they can use throughout adulthood as well.

Symptoms of Stress in Children

Stress is one of the largest health issues in our country today, and is a leading contributor to many illnesses and diseases. In our fast-paced world, we tend to think of stress as an adult malady, related to long work hours and demanding jobs. But children are not immune to feeling the effects of stress. We often overlook the signs because we don’t expect to see it. If you suspect that something is wrong with your child, here are some of the symptoms.

Symptoms of Stress (Photo credit: Wikipedia)

It is not a myth that kids suffer from stress. Think of all that they have to deal with: classwork, school activities, bullying, hectic sports schedules, and the general stresses of growing up. Going through the changes that occur with each age level can bring about enough anxiety to lead to stress in children.

Remember back to your childhood. What did you worry about? Many of the issues you dealt with may not have even involved books but friends, self-image and the opposite sex.

Here are some ways to recognize stress in kids.

Symptoms of Stress in Children

* Irritability – When kids have a hard time figuring things out it can lead to frustration. This may show itself in the simplest of tasks at home. After only one try, they may throw their toy or project aside and storm off.

* Sleeplessness – Your child may wake up early in the morning or come to the breakfast table with dark circles around their eyes. This is more than likely not because they are staying up to play video games, but because stress is leading to insomnia. Another symptom of sleeplessness could be an increased incidence of nightmares.

* Change in appetite – Kids love to eat. If your child is showing less than their usual interest in meals or they skip meals due to a stomach ache it could be stress related.

* Withdrawal – Stress can lead to a withdrawal from friends or pleasurable activities. Kids rarely stay inside if they have a good reason to be outside.

* Dropping grades – This is almost a sure sign that something has changed especially if your child is used to gaining high marks. Talking to a teacher may shed some light on the cause. Also, check their book bag for hidden test papers with low grades that they may have been keeping from you.

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* Whining – Kids may do some of that but as they assert their independence, less and less is exhibited. A child who seems needier than normal could have a stress issue.

* Mood swings – Kids experience these too. A generally happy child may become angry or manic for no reason. If the change continues to occur, they may be overwhelmed in some area of their lives.

Children are people pleasers. They do not want to disappoint parents or their teachers. Trying to live up to expectations placed on them can be a catalyst for stress. Talk to your child. Assure them that you want to help them avoid stress as much as possible. Check back Thursday for some tips for helping your child deal with stress in a positive manner.

Start The New Year With A Clean Body & Mind - Safe Detox Tips

I don't know about you, but after this holiday season, I'm in serious need of a detox! All that rich food, sugary treats and desserts, way too many snacks, a few too many holiday martinis.... It's all catching up to me. I've been feeling overly stuffed and sluggish for a couple of weeks now, so I decided before the holidays that once January hit I would do a good cleanse and get my body back in tip-top shape for the rest of the winter. I tend to stay away from the weird extreme cleanses that are really hard on your body, and opt for the more natural and gentle detox diets which eliminate sugars and other junk completely for a period of time. I find these safer and more natural, as they help the body support what it does naturally, without causing it too much stress. (Click here for more info on my favorite detox diet - the Total Wellness Cleanse.)

Detoxing is a wonderful way to get healthy and accomplish some of your New Year's goals. It can help you lose weight. It can give you back your energy. And it can help you improve your brain function. However, detoxing also comes with risks if not done properly. Here are 5 tips for detoxing safely.

#1 Get doctor approval. If you have an existing health condition make sure you get permission from your doctor. Diabetes, pregnancy, kidney disease and anemia or low blood pressure may be reasons to avoid detoxing.

#2 Start slow. Detox too quickly and you can experience serious side effects. They include dizziness, headaches and stomach upset. Diarrhea isn’t uncommon. If you experience an onslaught of symptoms consider stepping back your detox plan. Symptoms are the result of too many toxins being released into your system at once. They can also be a result of withdrawal from processed foods or chemicals. If you normally drink a lot of caffeine or diet sodas you may experience withdrawal as your body adjusts.

There are two approaches to detoxing. You can ease into it. For example, you might drink one juice meal and eat two solid meals the first day. Juice for two meals the second and third day with one solid meal. And then juice for the next two or three days to complete your detox. You might also ease back into eating solid foods by reversing the process.

The other approach is to be aware of your body’s reaction and make adjustments as you go. For example, if you’re juicing and have a detox reaction you might eat one solid meal during the day.

#3 Keep a journal. Journal your symptoms and side effects. Also journal what you ate/drank before you experienced the symptoms. That way you can recognize patterns in what you’re eating or your symptoms.

#4 Detox when you don’t have to be “on.” Detox when you can rest and relax. The weekend or an extended weekend is a great time. You can take it easy on your body and mind while you’re detoxing. If you have to go to work or tend to family while you’re detoxing it can be extra stressful. Get plenty of rest and treat your body well.

#5 Drink water! Water helps flush the toxins out of your body more quickly. The faster they’re out of you, the faster you’ll feel better. The faster you’ll have renewed energy, focus and mental clarity.

Finally, make sure to follow a trusted detox plan. If you experience any unusual symptoms or side effects, contact your physician or nutritionist. Don’t detox without a solid, safe and proven plan. To your great health in the year ahead!

How to Manage Anxiety and Phobias Naturally

Everyone experiences anxiety from time to time. However, when your anxiety or phobia limits you from experiencing life, it’s time to take serious action. Drugs or medications are often prescribed. Yet before you take this step consider managing your anxiety or phobia without medication. Many medications have unwanted side effects, and are essentially very toxic to the brain and body. Natural anxiety-relieving tactics can help you manage your issues without these potential dangers. (Note: If you are experiencing severe depression or suicidal thoughts, you should seek professional help immediately.)

10 Ways to Manage Anxiety and Phobia without Drugs

Image via Wikipedia1) Yoga. Yoga teaches many lessons. You learn to control your breathing. You learn to focus. You learn to relax and connect to your body (which can really tell you a lot if you listen to it). You also learn how strong and capable you are. Combined, this is a powerful tool to manage anxiety. Using what you learn in yoga, you can quickly refocus your thoughts, relax and send fear away. There are yoga classes available everywhere these days, and lots of DVDs as well if you prefer to practice at home.

2) Meditation. Meditation helps you look inward for answers and strength. Like yoga, meditation also teaches focus and controlled breathing. With insight and control you can virtually eliminate anxiety and phobias from ruling your life.

3) Exercise. Exercise boosts endorphins - aka feel-good hormones. These hormones make you feel as if you can accomplish anything. They’re very strong and very positive, and the feeling of well-being in your body will lift your mood mentally as well. (For some suggestions for fun ways to exercise, visit our exercise blog at http://nhlnewfunwaystoexercise.blogspot.com/. )

4) Fresh air. Fresh air and sunshine help clear the cobwebs from your mind. Also, sunshine helps your body produce vitamin D. Vitamin D has been shown to help manage depression and optimize many functions. It simply helps you feel more positive and in control of your life.

5) Cut back on stimulants including sugar and caffeine. Stimulants can actually worsen anxiety and fear. Cut them out of your diet. You’ll be healthier and you’ll feel calmer.

Image via Wikipedia6) Avoid alcohol and drugs. Alcohol and drugs interfere with your body’s chemistry. They can mess up your hormones, alter your brain chemistry and ultimately change your mood and personality - and not in a good way.

7) Positive affirmations. When you’re experiencing anxiety or fear, use affirmations to change your thoughts. Affirmations are positive statements. They help you refocus. For example, a stressful thought like, “I’ll never get this done in time,” can be changed with a positive affirmation. “I am in control and capable of accomplishing this task in a timely manner.” It may sound simplistic or even cheesy, but it can sometimes help a lot.

8) Visualizations. When you’re in a stressful situation consider using a visualization to help you relax. For example, you might imagine yourself sitting on a grassy hill watching a beautiful waterfall. Choose a visualization that helps you feel relaxed and calm. Go there when you need to.

9) Friends. Friends can be a great help when you’re feeling anxious or fearful. A simple phone call or text can help you relax. Friends are also good for laughter which is one of the BEST tools to combat anxiety - and it's free!  :-)

10) Get help. Finally, if these natural methods are not working for you consider getting therapy. Talk therapy, massage and other professional methods of assistance can help you find balance in your life, naturally.

It is possible and even preferable to treat anxiety and phobias naturally. Medications have the potential for dangerous and unwanted side effects, and can wreak havoc on your mind and your bodily systems. By using some of the methods above, you will learn that you can control your thoughts and live a less fearful and more balanced life. (For more info on balanced living, visit http://www.newholisticliving.com.)

What to Expect From a Detox Diet

If you’re considering a detox diet it’s important to know what to expect. Detoxing can improve your health. However, they’re not easy. Detoxing can be a very big challenge. Whether you’re undergoing an extreme cleanse or a gentle detox diet, here’s what to expect.

Image by Silver Starre via Flickr#1 Headaches. Headaches are a very common side effect of a detox diet. It’s generally attributed to withdrawal.

For example, if you regularly drink a few cups of coffee in the morning and suddenly you stop drinking it, you may experience a headache. Your body is accustomed to the regular consumption of caffeine and will go through withdrawal when it is no longer present.

You can experience withdrawal from sugar and foods that act like sugar in your body as well. Any detox diet will eliminate junk food and high glycemic foods. If you’re accustomed to eating them you quite well may experience a headache.

You can reduce the effects of the headache by making sure you’re well hydrated. This flushes the toxins from your body. Also, headaches can be caused by dehydration which is also a common side effect from a detox diet. Drink a lot of water or tea.

#2 Diarrhea. Diarrhea is caused by a number of things. When you detox you’re intentionally influencing the release of toxins from your tissues so you can purge them from your body. They are expelled from your body when you go to the bathroom and when you sweat. You’ll likely go to the bathroom often as your body eliminates toxins. You may also experience diarrhea simply due to the detox products or foods you’re consuming.

For example, if you’re drinking a detox tea or taking herbs then you are promoting a laxative effect. Also, if you’re juicing then you’ll likely be consuming much more fiber than you’re accustomed to which can cause diarrhea. However, if you are detoxing using only natural and fresh foods, most people should not experience this side effect, although you may find relief from constipation if that is an issue for you.

#3 Insomnia. Often the first few days of a detox are a bit disruptive. Your body is adjusting to your new eating habits or routine. This can cause a bit of insomnia. It’s best to try to detox over a weekend when you can grab naps throughout the day and not get overtired.

Image by sillydog via Flickr#4 Mood swings and irritability. It’s very common to feel quite moody when you’re detoxing. Not only are you dealing with the stress and emotional issues of not being able to eat normally, you’re also purging toxins from your body which can cause hormones to become temporarily imbalanced. Not to worry, when the detox is over you’ll feel ten times better and your systems will have essentially ‘reset’.

#5 Renewed energy, vitality and mental clarity. Once the detox is over most people report feeling fantastic. They have more energy. They have more mental clarity. They are also better able to manage stress and lose weight. Once your detox is complete, and even prior to completion, you will likely begin to feel quite wonderful. This is because the toxins have left your body and you’re regaining your health.

Detoxing can be difficult. Depending on the detox plan you’ve chosen and your detox goals you may experience a few side effects. Many people report that the benefits far outweigh the temporary side effects. Detox smartly. Be prepared for the side effects. Choose a plan that’s right for you and make sure you’re healthy enough to detox by consulting your doctor before staring any detox plan.