Panic attacks are no fun. Your heart races, you hyperventilate, feel dizzy or unreal and definitely terrified, sweat buckets (or shiver), think awful thoughts, and so on. Often panic attacks strike “out of the blue”–for no apparent reason. Sometimes they wake people at night.

Maybe a series of stresses chipped away at your sense of well-being and health. Maybe a terrible trauma knocked you off your feet. Maybe you don’t remember or know why you even became susceptible to panic attacks.

But you want to stop the panic. You want to get back to being “normal.” You want the cloud over your head to move away and the terror to leave. There are ways that have worked for many people of all different stripes and sizes. There are ways that can and will work for you. Do you believe that?

Unfortunately, you can’t just say “I believe” and it will all go away. At least not usually. But if you “want out” of the attacks, your belief can help you keep fighting through to end them.

It is a big step, for example, from thinking you are crazy or going to die to believing that your panic attack symptoms are not a sign of immediate harm. They do not accurately reflect any problem you might have.

Part of the problem with panic attacks is typically that your mind interprets your symptoms to mean something really bad is about to happen. You are anxious, so you have symptoms. The symptoms “prove” you should fear more. So more symptoms come, which increases fear, which causes more symptoms. Fear has a way of multiplying and magnifying itself. A state of anxiety can quickly accelerate into full blown panic. Your brain slams on the gas and accelerates into overdrive.

Understanding this is often a helpful first step to controlling panic. But more is needed. There are ways to retrain the brain to short-circuit inappropriate use of the fear accelerator. And such training is almost always a big help, if it is done right … with a little discipline.

But a word of caution or clarification. Think of your body, indeed all of whoever you are, as a complex, interconnected web of causes and effects. Hormones, nutrition, nerves, cellular waste, emotions, senses, genetic predisposition, human will, history of experiences, immune system, self-understanding — the whole ball of wax is like a set of nodes linked to other nodes. Any given node affects ever other one. Influence one node and in some degree you’ve influenced all. Your emotions affect your immune system. Your nutrition affects your emotions. Whatever.

I’m not saying we can never understand how to stop panic attacks. I am saying there may be more than one cause behind your attacks. And that there may be more than one way to improve.

Stresses in our particular circumstances may also need particular solutions. Financial problems, work stress, alcohol abuse, dysfunctional family relations, bullies at school, drugs, rejection, loss, trauma, and so on may need to be properly addressed to find relief caused in part from such sources.

That said, some approaches have proven to be more effective than others in most cases. A disciplined regimen of retraining your subconscious mind not to fear is one of them. Part of that may be practicing sincere gratitude even when stressed. Another is identifying and accepting fears. Avoidance encourages fear; facing fear helps control it. You may need some training and encouragement in this. But your mind is a powerful ally in unraveling your panic attack knot.

Note also that the effectiveness of a number of approaches varies with the causes and circumstances of the individual. Some prefer prescription anti-anxiety medication, if they feel the side effects are acceptable. Herbal substitutes to anti-anxiety drugs (like Kava Kava, Valerian, Hops, Lemon Balm, and Passionflower) and some nutritional supplements (like B-vitamins, vitamins C, and Magnesium) may be helpful and milder, with fewer side effects. Regular exercise, proper sleep and hydration, and avoidance of caffeine and alcohol may each play their helpful part.

In other words, there is hope for you to control and stop your anxiety and panic attacks. Just keep going.

Next read more specifics on how to how to stop panic attacks and sign up for the free report and email mini-course on getting anxiety and panic attack relief. The author is a long time health enthusiast interested in helping people overcome anxiety.

All of us are under a lot of pressure, regardless of what type of pressure it is that we are facing. Relieve stress by managing your time. If we are having a difficult time at work, we may find that this simply carries over into the rest of our lives and that the stress we are feeling never really goes away at all. This is not unusual, and as a matter of fact more and more people are succumbing to problems that occur as a result of this stress, such as panic attacks and dangerous physical issues. In order for you to overcome the stress, you need to be able to manage your time properly but this is something that is difficult for many of us.

Are you a multitask-er? Many of us would call ourselves one but that does not necessarily mean that we are able to do more than one thing at a time. Our jobs may demand that we take care of several task at one time but the majority of us will not be able to do so effectively. As a matter of fact, if you are handling one task and then get interrupted to take care of another, it can take you up to 20 minutes to truly get back into the mindset that you were in whenever you are handling the first item. That is why it is important for you to manage your time, not as a multitask-er but as a singular tasker.

There is one thing that all of us have in common, no matter what it is that we do in life. We all have 24 hours in a day and we need to get all of our work done during those 24 hours. The easiest way for you to be able to do this and to avoid a lot of the stress that you may be feeling is to break your day up into manageable time periods. For example, instead of trying to work the entire day in order to get a big project done (or impress your boss), break up your time into one or two hour time periods and focus on that single project during that time. This is just one time management technique but it can really help you to get a lot more done and that will reduce the amount of stress that you are feeling in your life.

Stress kills. When it doesn’t – it smothers your life! If you read the article above you owe it to yourself to see one of the most successful forms of stress reduction. CLICK HERE.

One of the best bits of advice that I ever got is about the best way to handle tough situations. We know that we cannot prevent every bad thing, but what we can do is work on our own response to the situation.

Sometimes we do need help. But many times we really can influence our own moods by the way we think about the negative situations that caused a case of the blues!

Have you ever seen people who have just endured an awful situation? If you turn on the nightly news, stories about people who have lost their homes or been through an illness are common. Some focus on what they have lost, and this is easy to understand. But other people focus on what they did not lose, and they start thinking about a better future.

Imagine two families who lost their homes in a sudden wind storm.

One family is in tears because they lost all of their furniture, family pictures, or other items that will be hard to replace. They must take shelter with friends, family, or the community. Their normal life seems to have been destroyed within minutes.

A second family is crying with joy because all of the people in their family are unharmed and safe. This family is just happy that they have found shelter right now. This family is also already trying to figure out how they can recover.

I would not blame the first family, and I would understand that they are probably experiencing a very normal reaction to a trauma. But I would say that the second family is better off. They are thinking about making progress in the future. You see that the second family is trying not to dwell on the problems.

Hopefully, most of you will not ever lose your homes in a sudden storm. But I am sure that all of us have experienced some setbacks that seemed just awful at the time. This could be a job loss, social snub, illness, or problems with family members. I cannot imagine that anybody ever gets through life without having some bad things happen.

If you can try to focus on the steps you will take to remedy the situation, instead of how awful the setback is, you will do yourself a favor. You will be working toward a better tomorrow. And you will not suffer as much pain today.

You can try to control your own response to help you get through a variety tough situations. Have you gained too much weight, lost your job, or had problems with your spouse or partner? You will make a lot more progress is you can work out a plan to fix some of the problems. There are solutions, but you have to start searching for them.

Do not be afraid to seek help when you need it. A friend, clergy member, or mental health professional may have answers that you seek.

I have heard the cliche that attitude is everything. I do not believe that a positive attitude can cure everything but without a good mental outlook, it can be hard to survive the most minor setbacks.

Do you need more motivation? Stop by the website if this popular Iowa Motivational Speaker for more positive thoughts. See what a good Midwestern Motivational speaker can do for your group.

A panic attack is normally thought of as an out-of-control or extreme bout of anxiety. Anxiety and panic are emotions with corresponding bio-chemical reactions in the brain.

Nutritional deficiencies or imbalances in the brain can contribute to susceptibility to and severity of panic attacks. While not necessarily a cure-all, vitamins and nutritional supplements can thus play a positive, even critical role in improving the brain’s ability to function properly in regards to anxiety and panic.

Note also that stress tends to deplete the body of nutrients, or the diet may be nutritionally imbalanced or fail to deliver adequate amounts of a particular nutrient needed to maintain brain function in handling anxiety.

Vitamins and supplements helpful for panic attack follow, not necessarily in the order of importance. As always, if you are taking pharmaceutical drugs to control panic and anxiety or depression or for anything else, consult your doctor in regards to possible negative effects of combining the drugs with specific nutrition.

1) B-vitamins function best when there are enough of each kind present, hence the prevalence of multi-B supplement products. B vitamins are essential in many metabolic reactions in the body, some notably in nerve cell functioning. Vitamin B-6 or pyridoxine is known to have a calming effect on mood. Inositol (B and niacinamide — the latter being an amide of niacin (B 3) and not to be confused with it — are useful for enhancing GABA functions in the brain.

In this connection note also that probiotic supplements, such as those with acidophilus and/or bifidus strains, consist of helpful bacteria that enhance B vitamin production in the gut.

2) GABA or Gamma-aminobutyric acid is an amino acid which inhibits or decelerates nerve firings from the limbic to the cortex portions of the brain. During panic attacks, the limbic system, and amygdala in particular, signal the cortex rapidly and relentlessly. GABA supplementation, especially with inositol and niacinamide, help slow down the reaction. GABA is found throughout the central nervous system.

3) Vitamin C is found in high concentrations in the adrenal glands (on top of the kidneys). The body’s need for Vitamin C increases under stress. Known for having a tranquilizing effect in higher doses, perhaps because it (with glutamine) helps reduce the production of cortisol, one of the hormone the body produces in reaction to stress.

4) Magnesium supplements, taken in balance with calcium, helps reduce muscle tension and spasm. Magnesium can lower blood pressure and is useful in proper nerve function and the body’s use of B vitamins and vitamin C.

5) Taurine is an amino acid with a similar effect to GABA. Useful for epileptic and spastic conditions.

6) Tryptophan is the amino acid found in Turkey meat which helps you feel drowsy. Niacinamide helps with the production of tryptophan, which is known to help with insomnia if one’s anxiety disorder is accompanied by sleep problems. Tryptophan is used in the production of serotonin, a neurotransmitter used in regulating mood. Some persons exhibiting obsessive-compulsive behaviors showed improvement after supplementing with tryptophan. 5-HTP or 5-hydroxytryptophan is an intermediate step in producing serotonin from tryptophan. It is also available in supplement form and has been known to reduce symptoms of anxiety.

7) Tyrosine or L-tyrosine is an amino acid used in the production of neurotransmitters such as dopamine and epinephrine useful in controlling anxiety and depression. Dopamine has a tranquilizing effect. Tyrosine should not be take when patients are on MAO inhibitor drugs.

If a natural anxiety treatment such as the above can be found to remedy anxiety and panic attack disorders, they may be preferred to the negative side effects common among drugs. As always though, you need to find out what works best for you.

And if you have panic attacks, nutritional supplements may help, but should in any case normally be included with other remedies.

Next, see further helpful information about natural anxiety remedies and be sure to sign up for the free report and email mini-course on panic attack relief. The author is a long time health enthusiast interested in helping people overcome anxiety and panic.

Weight loss for women is a special challenge when you find yourself munching mindlessly throughout your day.

Women with children at home mindlessly lick the peanut butter off the knife when making a sandwich. They nibble at their child’s leftovers so it doesn’t go to waste. They find themselves taking a little taste as they make the dinner.

I hate to tell you but those calories do count and it all adds up. You’d be surprised at how many extra calories you consume when you really start counting.

For women that work at home, the munchies can be a form of procrastination. You don’t want to make that phone call; you’re stuck on a challenging problem. So what do you do? You wander down to the kitchen for a snack.

You may not even be paying attention to what’s going on around you as you reach for a snack. But as soon as you begin eating and you notice the textures, flavors and smells, you become very aware of the present moment. This is the same as in meditation. The problem is that once you realize how much you’ve eaten, you start feeling guilty and you start kicking yourself.

You might make the decision that the next time you are want a snack, you will do something else instead. You might even go so far as to make a list of other things you can do. Maybe you decide that you’ll go for a walk, read a book or choose celery instead. The problem is that when you are reaching for that snack, you forgot all about those choices. All your plans go out the window without even giving them a chance.

The trouble begins when the little voice in your head starts saying “I don’t want to!” That’s your subconscious mind which holds firmly to all the beliefs you have about food. It’s probably telling you that “You’ll feel better if you eat that cupcake.”

The key to changing your munching habit is to change the thoughts in your subconscious mind using a simple process of self hypnosis. When your subconscious mind believes “I only eat when I am hungry”, you won’t have to try to remember to try out one of your non-eating alternatives. Instead, you’ll just check in with your stomach to see if you are hungry. If you are, then you’ll choose to eat. If not, then you won’t.

Weight loss for women is really that simple.

Sherri Frost is a Certified Hypnotist, NLP Master Practitioner and Neuro-Linguistic Love-n-Life Coach who helps people overcome stress, habits and fear so you can enjoy all life has to offer. Do you want to learn more about self hypnosis weight loss? You’ll find videos and your free ebook here: http://www.hypnosis-self-help.com/weight-loss-with-hypnosis.html

How to Make Your Cougar/Boy Toy Relationship Last

By Oliver Jameson, founder of http://www.cougared.com – the free dating site for cougars and younger men.

Once you have found your perfect (albeit much younger) man, the problem is then how to keep the relationship alive.

Cougars may be starting to be depicted more favorably on television but society is still catching up with the idea of older women dating men much younger than them. Friends and relatives can find it much harder to deal with than if the situation was reversed.

Catty comments on cradle snatching will start cropping up in conversation and endless suspicion poured on his real motives. Many Cougars may find that what is fine for the likes of Demi Moore and Madonna – is not so easy for them.

An important thing is to remember that some of the negativity may well be based a little on jealousy. Let’s face it most people will be suspecting you both of having a great deal of fun.

This may well put their nose out of joint but this is their problem – not yours. Do not start feeling sceptical about your prospects just because other people don’t want things to last. Each relationship is unique – yours can survive if you are a compatible couple just like any other.

An important thing is not to bring any outside negativity into the relationship. Do not eternally question whether he is put off by any tiny sign of ageing you may fear might be showing.

If he’s in love with you, he probably hasn’t noticed so there is no need to shine a spot light on any slight imperfection. Certainly do not endlessly question his motives for being with you, until you make him start to wonder. Be ready to accept the simple truth that you are an attractive, sexy woman who is fun to be with.

Equally, while not trying to highlight the age difference, there is no need to pretend to be twenty-two. If your man is with you, he is probably there because he is attracted to older women and all the positive traits that can bring with it. Independence, sexual confidence and experience, knowledge, financial security – be yourself or he may be disappointed.

Make light of the times that you do not want to do the same things as him or his friends as you’ve simply outgrown them. It’s not necessary to feel the same way about everything. In many relationships it is the differences between the two people involved that can make things work so well.

You may find that if you can lose your hang ups then the people around you will lose theirs and you can get on with enjoying your long lasting cougar/boy toy relationship.

Are you in a relationship or marriage that is on the rocks because you have a spouse or partner that is stuck on the idea that you are cheating on them and they think you are constantly sending and receiving messages on your cell phone from your lover, yet you are completely innocent? Although there are many people out there that do in fact cheat on their partner, it is a very touchy issue that sometimes can cause suspicion and concern in relationships that it don’t belong in.

Most all of us have heard over and over about the pain and frustrations that is caused when an innocent partner or spouse learns that their significant other has been cheating on them with another person, but what about the innocent people that are not cheaters? They know that they are completely innocent, yet they are still getting blamed for this horrible and dishonest act. Have you noticed that we hardly ever hear about any positive cases where infidelity suspicions were wrong?

If this sounds like the situation that you are in, it can be changed when you retrieve deleted text from your cell phone to finally prove to your spouse or partner once and for all that you are innocent of committing infidelity. Whether you use an iPhone, Motorola, Blackberry, Palm Pilot or other type of cell phone, a cell phone forensic investigation is a fast way to retrieve deleted texts and other data from your phone to show your partner that what you do on your cell phone has absolutely nothing to do with cheating.

It can be stressful and trying on any relationship when an innocent partner is constantly being blamed for cheating. If you would like to take the initiative of showing your partner that you are not cheating, retrieve deleted text to prove you are innocent of infidelity. Some common forms of erased data that can be recovered from a cell phone even when it has been erased includes sext, SMS and text messages, entries made and then erased from the address book and calendar, call records of all calls received and made, erased pictures, contact information including the phone number and the names that have been entered or erased, graphics and video and other deleted data.

Many people may be found guilty of cheating with a cell phone forensic investigation, but it is also the perfect way to prove you are innocent.

Ed Opperman is President of Opperman Investigations Inc. He is considered an expert in computer and cellular phone forensics.To learn more about how to recover deleted text messages and images please click here now:===> http://www.emailrevealer.com

In recent study results released by a British Medical Journal, it was found that alcohol is the more harmful drug – within a list of 20 drugs including crack cocaine and heroin.

The panel of experts from the study, weighed the physical, psychological, and social problems caused by each drug and it was found that alcohol scaled the highest as the more damaging overall drug.

Researchers agree that this study proves that there must be a more aggressive campaign in showing people just how harmful alcohol is to the individual and to the collective society.

One reason why alcohol is abused so badly globally is the fact that it has become an acceptable part of the everyday culture. It is not illegal nor is it something to be hidden or ashamed of.

The study was funded by the London-based Centre for Crime and Justice studies.

Are You A Facebook Cheater?

There is a growing problem online with both men and women having much easier access to cheating on their spouses and partners through social media sites – but the one that seems to be the site of choice is social media giant Facebook.

Now this is no reflection on the service that Facebook provides, in fact the service is so great that you can almost find just about anyone from the good ole’ days! I know people that have reunited with childhood friends and ones that have found long lost family members. So yes — it can be great. If you know a name or have some sort of identifying information for the person (where they live, a friend you may have in common), then you can find anyone. And that’s what folks are doing – sometimes a little too much.

Imagine if you could find the guy who wouldn’t give you the time of day in high school on Facebook?
What if he could see you know. Learn how beautiful and successful you have become. Imagine no more! That’s what you can achieve on social media sites such as Facebook, and some folks are taking it one step further and hooking up with those unrequited loves or old flames.

I can’t count how many times I have had clients or questions submitted to the Ask Girlshrink advice column, about Facebook cheating. People want to know if it is cheating to just flirt online, or what they should do about a partner who has hooked up with someone they found on Facebook. So I wanted to take a few minutes here to set the record straight.

Facebook Cheating Reality Check 1

Q: Is flirting with someone on Facebook cheating?

A: The answer is yes, it definitely can be. It is called emotional cheating. You can carry on a relationship with someone without there being any physical, intimate contact. People in long-distance relationships do it all the time.

Of course it really depends on what you and your partner define as “cheating”. Some couples will agree that it is only when physical contact occurs, but I would venture to say that that is not what most couples believe. If you were online with another person and he/she is fulfilling you in a way that you want or need to speak to him/her regularly online – that would be entering dangerous territory for any union. In fact, it could be worse than a one-night fling. When emotions are involved, attachments form, and people always get hurt.

Facebook Cheating Reality Check 2

Q: Should I be concerned if my partner sets his privacy settings to block viewing his wall, etc.?

A: If your boyfriend, girlfriend, spouse, etc. is on Facebook you should be permitted to be their friend and be able to read and participate on their wall. If your partner is restricting your viewing access to their page or if they haven’t even told you that they are on Facebook – there is a big concern there.

Facebook Cheating Reality Check 3

Q: Should I be upset if he looks up a old girlfriend?

A: Curiosity is the #1 reason why and how people find old flames. What they look like now. What they are doing now. If they are married. Do they have kids. So you shouldn’t necessarily be surprised if your mate looks up an ex and vice-versa, but perhaps you should be concerned if the communication continues past casual catching up. (Ex. meeting up for a drink to further catch up)

Facebook cheating is rampant. There’s no question about that. But the internet is a reality and social media sites are here to stay – which means easier access to old friends and new ones. There’s no need to “snoop” on your mate but make sure the communication is clear about what cheating means to you and vice-versa. With those boundaries clear — there should be no room for mistakes.

Group Sex Questions: Good or Bad?

*alexis

“My neighbor’s wife wants to have sex with my wife. My wife has fantasized about having sex with her. The idea of the two of them together really turns me on. How do I get my wife to do it?”
- Tom (50, St. Paul, MN)

Consider this: if we keep our heads in the sand, wait another 20 to 30 years, and you’ll see this is in fact what we are doing: leaving our
children and the generations to come with a mess that treats stress with sex. Which means we are spiritually and morally bankrupt and have lost our way. If we weren’t, most of us we wouldn’t be worrying as much about hooking up, but instead trying to figure out how to make a difference with the time we have left.  By the way, that doesn’t include trying to get your wife to have lesbian sex with your neighbor. No, Tom, just because she can’t get pregnant doesn’t mean isn’t an ignorant waste of your time! Look, as my brother I sincerely wish you every blessing including that you embrace a path of higher consciousness, recognizing the value and divine feminine in each being.

“I met this wonderful man on a dating site and we really connected. We started going out over a month ago. For some reason, I felt really comfortable with him and revealed a lot about myself to him right away: the fact that I was raped 10 years ago, the fact that I struggle with anorexia and depression… I realize that I should not have disclosed so much so soon, but it’s too late to change that now. We even got very intimate physically very fast.

It is very hard for me to trust men, considering what I went through, but I feel so comfortable and safe with him… and I don’t want to let that go. However, two weeks ago, he called me up and said that he didn’t think we should continue dating.

We still talk but he is pulling back. I want him to call me. I am afraid to call him, as I don’t want to seem pushy and I don’t want to scare him further away. I just want him to give us a chance and see where it goes. I have explained to him that I am not asking for a commitment right now and that I am willing to take things slowly. But I can’t seem to put his mind at ease and lessen his confusion. What can I say to him? I just want him to give it a try. Is there hope for this? I am not sure what else to do. How do I convince him to take a risk and take a chance on me?”

Melissa (Santa Monica, CA)

Convincing someone to be with you seems a desperate act, never mind that you’re willing to subscribe to the notion that being with you is risky and that the outcome of the relationship would be left to chance.

Look, there’s no shame in being a work in progress; who isn’t?  There are, however, some basic ingredients that make for a great, fulfilling, sustainable relationship, none of which you have mentioned. Instead your situation is plagued with fear, anxiety, insecurity, doubt, wreckage and unemployment. I say change your focus: before you make another move take a good look at your love and flair for the dramatic. Then get a hold of your incredible, amazing self and ask it this; “Do I want to spend my life with someone who isn’t falling all over themselves to be with me or, at minimum, reciprocating my interest in kind?”

In the meantime I would like you to take some of that energy you are spending trying to get someone to love you and invest it in yourself. Start by making a list of all the things you value about yourself (if you need a jump-start ask some people you already know and love, who know and love you, perhaps a family member or relative or close personal friend). This is a powerful, juicy exercise in self-love that quickly reminds you what’s great about you, and like I always say, Great relationships begin within!