Doctor Bob Jones Healthy Care Site

Posts Tagged ‘stress’

I have recently made a very startling discovery which has helped me to stop spiralling into bouts of depression. In this article, I write about this discovery which I hope will help other people to lead much happier lives, free from anxiety and stress.

I am the type of person who can easily let things get on top of me. If I am rushed about here there and everywhere by my family or friends, I am often left feeling very drained and exhausted. I am sure this is the same for many people but the way it affects me over the next twenty-four hours is somewhat different. I seem to lose all of my energy and this then can easily lead me into thinking in a very negative way, often ending with me becoming quite depressed.

For whatever reason this depression can stay and in a way haunt my life for quite a few days. I begin to worry about the future, start to think that I am a failure, start to become paranoid about what other people think of me and basically become scared to leave my own house.

I have spoken to my family and especially my parents about this issue. They have advised me to seek help from a doctor. I must say that even though this would be good advice for most people, I feel that I am the kind of person who could become easily hooked and dependant on any tablets that would be described. I certainly do not want an addiction to add to my problems.
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Binaural bests were first discovered in 1839 by Heinrich Wilhelm Dove. However, Dove didn‘t realise the full potential of this technology, he merely observed that it occurred. It was another 134 years before Gerald Oster penned an article called “Auditory Beats in the Brain” which was published in Scientific American in 1973.

It was proposed that a binaural beat occurs in the brain if you apply slightly different frequency sine waves independently but simultaneously to each ear. This beat affect is created by the brain itself and is largely due to the structure of the brain’s internal wiring.

These binaural beats are auditory brainstem responses, originating in the superior olivary nucleus of each hemisphere of the brain due to the interaction of the two different impulses.

The frequency of the two tones is between one and 30 Hz. Lets take the example that the difference between the two tones is 10 Hz. This 10 Hz difference is experienced within the superior olivary nuclei as a beat . The brain has a tendency, through the frequency following response, to resonate at the same frequency as the auditory stimuli being presented. In our example this would be 10 Hz, which is that frequency of the Alpha state. If we offer a binaural frequency of 5 Hz, the brain will begin to resonate with that and produce Theta brainwaves. If we present a binaural beat of 3 Hz, Delta brainwaves are detected. Alpha, Theta and Delta brainwaves are connected to altered states of consciousness that can be used to reprogram the subconscious mind, eliminate negative thought schemas and release emotional connection to memories.

In layman’s terms all this means is that you can relax, put on some stereo headphones and let your mind synchronize with the binaural beat frequency to create real measurable changes in your mind and body.
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Copyright 2006 Christopher Green

No ceremony with this article, let’s go straight into five quick ways that will help you find relief from stress, depression and anxiety.

1. Take regular breaks from the firing line. Working hard without regular breaks is a great way to build up stress and tension. Make sure you have at least one 15-minute break in the morning and one in the afternoon as well as at least 20 minutes for lunch. If possible, eat lunch away from your workstation. Equally, if you have a lot to deal with in your life right now, taking a day, or a weekend elsewhere – longer if you can – to get some breathing space will really help. Even just a day away from the firing line will enable you to get some distance from the problems and help you to gather your thoughts.

2. Regular exercise can help relieve stress, depression and anxiety. Exercise releases endorphins into your system and will give you a natural boost. It will also provide you with a break from brooding and dwelling upon problems and troubles – but only if you perform the right kind of exercises. Avoid: Exercises that allow you to brood (weight lifting, jogging, treadmills) and perform exercises that require your full concentration. Competitive sports such as squash, tennis, badminton and circuit training are all excellent examples. It is important that you do not brood when you exercise because although you will be benefiting physically, you are still stressing yourself mentally and the stress, depression and anxiety will worsen.

3. Stop beating yourself up. Self-deprecation is a huge part of stress, depression and anxiety. Each time you beat up on yourself, you will erode confidence and self-esteem. Never tell yourself you’re useless, worthless, stupid, hopeless, boring, ugly, and a loser. Never convince yourself that other people hate you, that others find you difficult to be around and that you’re better off being alone. You would never deem it acceptable to say such things to other people and you must deem it equally unacceptable to say them to yourself. These words and phrases are powerful and they will hurt you. Accept you’re not perfect and that you make mistakes – just like everybody else does – and cut yourself some slack. From this day, make a pact with me to never indulge self-deprecation ever again. IT IS UNACCEPTABLE.

4. Isolation is another problem experienced by stress, depression and anxiety sufferers. OK, there will be times when you just want your own company. During such times, you can brood over and over again on problems and events and beat yourself up for hours on end. Not good. Instead, use isolation more positively. Occupy your mind by tackling a jigsaw puzzle, a logic problem, a crossword, read a book or perform a hobby such as painting, playing a musical instrument or whatever it is you have an interest in. In this way, isolation will help you to grow instead of causing you further pain.
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It’s time to start a Healthy life:
your 7 days program

How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?

While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure.

The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and
exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a
one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here’s a sample exercise program that may work for you:

* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.

* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
second activity. Cool down during the last five minutes.

* Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
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