Belief is the key to achieving your goals

GirlIf like me you have set numerous goals in the past, only to flounder after a while then these tips will make all the difference!

Focussing is essential for goal achievement.  The difference between achieving and not achieving is in your mind.  With clear and authentic goal setting and a dedicated and directed mind you will achieve your goal. The magic ingredient for success is to harness the power of your sub conscious!

The Recipe for Success:

  • Relax, go within and sit peacefully meditating for 10 minutes daily.   Sit comfortably, alone, in a peaceful situation, with no disturbances. Empty your mind and think about nothing. If your mind chatters just let it come and go.
  • Visualise your goal in every beautiful detail: it’s fragrance, size, depth, colour, height, width, texture, and sound.  See every detail of size and dimension until the image appears real in your minds eye. By visualising in silence we drop our thoughts into the universal consciousness, the infinite pool of possibilities … allowing the ripples to go in all directions. Where you can be everything you want to be.
  • Desire and think about your goal. By thinking about what you want rather than what you don’t want in your life, will make all the difference. Feel the love you have for this goal and for it to be part of your life. What will it give you?  How will it inspire and nurture you? You will automatically attract that which you love by sending out vibrational messages.
  • Believe in your ability to achieve this goal.  State in the present tense that you are achieving your goal now.  Create a positive affirmation that is personal and in the present tense e.g. I am a successful teacher, working at a primary school with a class of 20 children.  Repeat this affirmation frequently to drive away negative thoughts. Write it on a card and keep it with you at all times. See yourself having achieved your goal.
  • Be grateful for what you are about to receive: to reinforce your belief and drive. If you are thankful for the great happiness this goal will bring you this will strengthen your commitment and expectation.

How to Cope with Panic Attacks

stormy-clouds_opt2If you have ever experienced a panic attack you will know how scary they are. One of the best ways to cope with them is to understand the link to your breathing. When we are stressed or anxious the ratio of gases we breathe in and out is changed due to shallow breathing.

The ‘fight or flight’ response is a primitive survival instinct that is triggered when we perceive danger.  Adrenaline, a hormone,  is released to allow us to run from danger and this causes many changes in our bodies:  one of which is to breathe quickly and shallowly to get oxygen to the large muscles we need for running away.  This is not useful in many situations where we may feel anxious or stressed in our modern lives.  This creates the symptoms of panic attacks.  So the answer is to start breathing more deeply to reinstate the normal ratios of gases we need to feel at ease and calm again.

What are Panic Attacks?

Panic attacks are extremely frightening, come on suddenly and don’t last very long.  About  5% of the population experience them.  They are usually the result of stress but other things contribute such as low blood sugar levels, drinking lots of coffee, alcohol, smoking or other stimulants.

Any of the following may be experienced when you have a panic attack:

Difficulty breathing                             Also worrying thoughts such as:

Heart palpitations                               I’m losing control

Sweating                                              I’m going mad

Shaking                                                I’m going to die

Chest pains                                          I’m embarrassing myself

Dizziness                                              I can’t breath

Tingling sensations

Blurred vision

Feelings of unreality

Wobbly legs

(If any of the above symptoms persist then contact your GP to rule out any other illness or causes)

The key thing to understand is that Panic Attacks are caused by a build up of stress and anxiety which effects the way you breathe.

When stressed you breath more quickly and more shallowly, higher up in the chest.  This does not allow your body to receive the right balance of gases and triggers off the panic attack.

What to do:

Drop your shoulders;

Expand your chest

Breathe deeply into your diaphragm.

When deep breathing you will feel your stomach rise when you breathe in and lower as you breath out.

This will rebalance the gases and stop the symptoms.

Another method:

The old fashioned method of breathing into a brown paper bag worked because it allows you to re-breath expired air.  This is useful if you have not acted quickly. You probably won’t have a paper bag at hand so you can cup your hands over your mouth and nose like a mask and hold them there.

Breathe in through your nose and out through your mouth and then breathe in your own exhaled air.

Doing this slowly and without holding your breath  4-5 times will stabilise the balance of carbon dioxide and the symptoms will stop.

Remember:

Panic attacks will not kill you

The feelings will soon pass as soon as you breathe slowly and deeply.

Stay in the situation, don’t run away or it will be more difficult in the future.

Six Ways to boost your Self Esteem

FlowersSelf esteem is a fundamental building block to creating a happier life.  If you experience dips in your self esteem this is quite normal at times of stress or change.  Some of the following ideas may prove helpful for you or someone you know:

1.  When you feel down, increase your activity levels.  Avoid sitting and thinking – this is  not the time to dwell on the past.  Get up and active.  Use distraction: play with a child, watch a funny film, put on some upbeat music and dance, go for a brisk walk, change a room around – seek a new perspective.

2.  Stop automatically saying sorry! Don’t assume everything is your fault.  If you have made an error, acknowledge it respectfully but don’t be the fall guy for everyone. Nobody needs to be perfect.

3.  If you meet someone in the street you know and they don’t say hello, try not to personalise your reaction and view it negatively. Think for some alternative reasons for their behaviour.  Perhaps they don’t have their glasses, they are focussed on something or distracted. What good does it do you to think negatively? Think of plausible reasons for their behaviour and you will avoid ruining your day!

4.  When you receive a compliment or someone gives you a gift or helps you.  Thank them and smile – show your sincere appreciation for the fact they care about you.

5.  Learn to meditate – allow time to create a peaceful space for yourself where you will not be disturbed for 20 minutes.  Close your eyes and focus on your awareness of your breathing to quieten your thoughts. Allow tension and discomfort to dissolve in your breath. Breath at a natural pace. If you slip into a thought just come back to the breath. When time is up stretch, open your eyes and come back to the room refreshed.

6.  Take a new view on problems and see them as opportunities. Rather than jumping to conclusions, looking at things in a black and white fashion or all or nothing thinking, think of problems as a voyage of discovery.  Unravel the other possible reasons for things happening or ask people for alternative views. Sometimes problems shared and solved lead to a new way of thinking and seeing the world.