What Is Breathwork?

Breathwork is a method of breathing that has evolved over thousands of years. Pranayama breath, or breathing control, has been a component of yoga since its beginnings more than two thousand years ago. 

Moreover, it has existed for quite a while, even in the absence of traditional yoga practice. Some still study and practice it today, as formal forms of breathing programs continue to evolve as people try to harness the healing power of breathwork through specific techniques.

The fundamental premise behind breathwork is that consciously altering your breathing can directly impact your autonomic nervous system.

This alteration can deactivate your sympathetic nervous system (SNS), responsible for the fight-or-flight response while activating your parasympathetic nervous system (PNS), responsible for the calm, rest-and-digest response. 

Conscious, deliberate breathing—usually slow and deep—enhances our awareness of our thoughts and feelings, improves the flow of energy, and helps increase both mental and physical well-being.

How Breathing Affects the Brain & Body

The human brain makes up only 2% of our body weight, yet it consumes around 20% oxygen. It requires a steady and abundant oxygen supply to function correctly for our mental and physical health. 

When oxygen levels decrease—often due to shallow, rapid breathing—the brain interprets this as a threat and triggers the sympathetic nervous system (SNS).

Improper breathing, such as breathing too shallowly and rapidly (often called chest breathing), can lead to an imbalance in oxygen and carbon dioxide levels, keeping the sympathetic nervous system activated. 

Controlled, voluntary deep and slow breathing—enhanced by breathwork—can reset the autonomic nervous system, increase oxygen supply to the brain, lower blood carbon dioxide levels, and slow brain wave activity, promoting calm, coordinated functioning throughout different body systems.

What Conditions Can Breathwork Help With?

Continual breathing exercises affect the entire physiology of our body. They not only help us feel calm but also assist in maintaining peace even during challenging moments. Breathwork may help with a myriad of issues, including:

• Stress
• Anxiety
• Post-traumatic stress disorder (PTSD)
• Depression
• Anger
• Agitation
• Grief
• General mood management
• Performance (such as athletics, public speaking)
• Focus and mental clarity
• Chronic pain

What Are the Benefits of Breathwork?

Breathing exercises can bring physical, mental, emotional, and spiritual benefits, improving overall functioning. 

Because how you breathe influences how your nervous system operates, gaining control over your breathing can enhance your overall health.

Breathwork has numerous advantages: “Some of the most researched and documented benefits include a decrease in stress, improved sleep, better digestion, enhanced endurance, better focus, improved sexual health, and increased heart rate variability. 

Breathwork is linked to almost every aspect of your well-being, so it offers numerous advantages.”

Physical Benefits of Breathwork

Practicing deep, slow breathing can enhance the way your body functions. Breathing exercises can also lead to the relief of persistent pain. 

When we experience discomfort, we tend not to breathe deeply, relying instead on secondary breathing muscles (located in the shoulders, chest, and neck). Using breathing exercises to engage the primary muscles of breathing (the diaphragm and intercostal muscles) can reverse this process and help manage chronic pain.

Here are a few physical benefits of breathing exercises:

• It helps your body utilize oxygen more efficiently
• Increases the health of respiratory and cardiovascular systems
• Enhances neurotransmitter and hormone function
• Facilitates healthy gut function
• Improves motor control

Mental Benefits of Breathwork

Breathwork has been shown to affect mental well-being positively. It can regulate mood, improve focus and attention, and boost neuroplasticity—the capacity of neurons in the brain to change and adapt to experiences.

Studies conducted have shed light on the positive mental health effects of breathwork. One study published in 2017 in Frontiers in Psychology included 40 randomly placed in either a breath training or a control group. 

Over 20 eight-week sessions, participants learned to increase their depth and slow breathing until they reached four breaths per minute. Most participants experienced improved focus and mood; blood tests revealed decreased cortisol levels.

A 2011 article in The Journal of Contemporary Psychotherapy cited numerous studies demonstrating the efficacy of breathwork in reducing symptoms of depression and anxiety, improving individuals’ capacity to handle stressful situations. In 1996, researchers compared two groups undergoing psychotherapy for anxiety. 

One group engaged only in talk therapy, while the other combined talk therapy with breathwork training. Participants receiving breathwork instruction reported a more significant reduction in anxiety symptoms.

Spiritual Benefits of Breathwork

While breathing is a common practice in many religions, many believe breathwork also offers spiritual benefits. 

Most likely due to the theta waves produced during deep breathing, breathwork is associated with increased creativity, intuition, and a connection to the subconscious. 

Many participants report a feeling of awakening and a more profound sense of connection with their breathing as a life force, part of the larger world around them.

Breathwork Vs. Meditation

Although deep breathing is often part of meditation practices, the main distinction lies in control. Breathwork focuses on executing specific breathing patterns for wellness, while meditation encourages mindful breath observation. 

In meditation, you remain aware of your breath, thoughts, emotions, and surroundings instead of manipulating breathing patterns. You may concentrate on your breath or use a mantra or visualization to guide your practice.

We take short breaths when stressed, reducing oxygen levels and potentially causing headaches or dizziness. Breathwork allows you to deliberately influence the autonomic nervous system by adjusting the balance of carbon dioxide and oxygen in your body.

Breathwork Techniques to Try

Breathwork can be practiced generally or specifically on your own or in a group. Typically, breathwork encompasses any practice that alters or controls breathing, while specific programs involve learning particular exercises for designated goals.

Here are a few popular breathwork exercises:

• Pranayama Breathing

Pranayama is a yogic practice involving intentional breath control. When practicing yoga, if a teacher instructs you to exhale specifically, you engage in pranayama, which helps increase energy flow and release energy blocks. 

You can also practice yoga breathing independently to reap various physical and mental benefits. When stressed or anxious, close your eyes and take several slow, deep breaths.

• Diaphragmatic Breathing

Also known as belly breathing, diaphragmatic breathing involves relaxing your shoulders and inhaling deeply to expand your abdomen outward. You should feel your belly rise with each inhalation and release tension with each exhalation. 

You can count your breaths, inhale, and exhale for the exact count, or exhale for a few counts longer than you inhale. The count can be adjusted based on your comfort and experience level.

• Alternate Nostril Breathing

To practice breathing through your nostrils differently:

1. Place one hand in front of your nose.
2. Keep your thumb hovering over one nostril and your finger resting gently on the other.
3. Close one nostril and slowly inhale through the other.

Once fully inhaled, close that nostril and exhale through the opposite one. Continue alternating nostrils.

•  Pursed Lip Breathing

This method involves exhaling through tightly closed lips and inhaling through the nose while keeping the mouth shut. This technique can slow breathing and benefit those with lung issues, such as asthma or COPD.

Is Breathwork Dangerous?

Deep, slow breathing practiced regularly for mental health reasons is generally regarded as an effective and cost-efficient addition to any health program. However, certain breathwork programs, such as holotropic or rebirthing techniques, may only suit some. 

While professionals Life Coach in Dubai  may be certified in breathing techniques, not all are licensed mental health therapists. Recalling traumatic experiences or addressing emotional issues without the guidance of a therapist could lead to further harm.

The post Breathwork: How It Works, Effectiveness, & Tips for Getting Started appeared first on Impact Life Coach.

Read on if they need detailed advice for the future.

Detailed Steps to Practice Handling a Panic Attack at Work

Follow these steps to plan and practice for the event of a panic attack. They can also be used when the steps already taken aren’t practical. After finishing the book, individuals can try different combinations and create a perfectly personalized approach.

Realize When You Are Close to Having a Panic Attack

Panic attacks aren’t something that happens overnight. According to a study published in the National Center of Biotechnology Information, they begin to creep up within an hour as people become aware of them.

If individuals recognize the indicators of a coming panic attack, they can better prepare for it and respond quickly. These are the indicators:

• Breathing shortness
• Heart racing
• Dizziness
• Chest pain
• Hot flashes
• Trembling
• Nausea
• Choking
• Numbness

A More Advanced Technique for Handling a Panic Attack at Work: TIP

 life coach in Dubai advised people to handle panic attacks with the technique known as TIP. Here’s how it works (remember to follow the steps sequentially):

• T = Cold Temperature

Applying a cold object to the body can help calm someone experiencing a panic attack. If anxiety strikes at work, look for an area in the bathroom to wash hands, run cool water over wrists, or place a towel with ice around the neck. If it’s cold outside, consider going out for a while.

• I = Intense Exercise

Exercising can help calm someone before or during panic attacks. Running at a high speed in a stationary position, performing jumping jacks, and stretching the chest. Individuals should find quiet places to do these exercises without disturbing coworkers.

• P = Progressive Breathing

Utilize the breathing techniques discussed earlier. Be sure to breathe through the nostrils, breathe deeply, and let the stomach expand.

Progressive Muscle Relaxation (PMR)

PMR is a fantastic method to relax the mind and body. As the name implies, it involves relaxing muscles step-by-step. Here are a few PMR steps to prevent panic attacks:

• Try to squeeze your fists as firmly as possible.
• Ensure to squeeze them as they go through these steps.
• Inhale through the nose and hold for 5 seconds.
• Keep your breath in for five seconds.
• Take five breaths and exhale. When exhaling, let loose the fists.
• Be sure to experiment with variations on the second count until they have found the ideal timing.

The Power of Water

Drinking eight ounces of cold water can help when experiencing panic attacks.

It’s also a good idea to pour cold water over the face and the back of the neck, suggested therapist Perpetua Neo. This can also be done with spray bottles.

Preparing for Panic Attacks

Conversations with Supervisors and Co-Workers

To avoid any damage to competent relationships, individuals should consider notifying their supervisors and personnel in human resources that they are suffering from anxiety attacks. They may also inform coworkers if they are comfortable doing so and believe it can improve the situation.

It is unlawful to make discriminatory remarks about someone due to a mental disorder, such as a panic disorder.

Recognize Triggers Around the Office

If panic attacks begin at work, people, situations, or objects could cause panic attacks. It is crucial to identify these triggers. This will aid in their preparation.

It is not recommended to avoid triggers to the point that it impacts work performance. If presentations trigger anxiety, it may be difficult to ignore them and remain on the job.

The fear of having a panic attack could make it harder to engage in specific tasks at work. This will hinder individuals from taking on new and challenging tasks.

Identifying and preparing for triggers can be difficult without being prepared for panic attacks. To aid in this process, Burke suggested combining relaxation techniques, psychotherapy, and medications (more on these methods in the next article).

Carry or Use Counter Triggers

Just as there are triggers that can cause panic attacks, there are also people, objects, and circumstances that can calm someone down before and during an attack. Here are a few examples:

• Making a phone call to a family member or someone they know.
• Calling or texting a therapist.
• A calming personal item that holds sentimental value, such as a stuffed animal.
• The smell of salts (useful for those experiencing faintness).

Make a List of Optimal Places You Can Head To

Being in a space where one feels comfortable can help ease panic attacks. Here are a few examples of settings that could be utilized:

• The passenger seat in a vehicle (provides more space than the driver’s seat).
• A private office, if available. Use curtains or blinds if they have them.
• A single-person bathroom.
• A bathroom with a companion bathroom.
• Home (if it’s close enough to return quickly to work).

Making Your Game Plan for Handling Panic Attacks at Work

Once individuals have a checklist of strategies and techniques, they need to modify and develop a plan to manage anxiety incidents at work. Here’s an example of what that could look like:

• Let the situation be.
• Use the bathroom that is only for one person.
• Take deep breaths.
• Use PMR.
• Contact their therapist.
• Text their supervisor to inform her about the incident.
• Run.
• Go back home.

Once this plan is made, place it in an easily accessible location on their smartphone or on paper they carry. Make changes as necessary. If they require assistance with the practice or formulating the strategy, consider working with a therapist or someone who can act as a coach.

Consider Seeing a Life Coach in Dubai or a Psychiatrist

If individuals require additional therapy to help ease their symptoms, they should consider seeing a psychiatrist. They will assist in finding appropriate medication that can help.

Dieting

Modifying one’s diet can help reduce anxiety attacks, according to studies conducted by Okayama University Medical School. Dietitian Trudy Scott has assisted clients in making dietary changes, and here are a few recommended changes:

• Decrease caffeine intake
• Eat sufficient food regularly throughout the day.
• Eat foods rich in omega-3 fatty acids (e.g., salmon and walnuts) and magnesium (e.g., leafy greens, bananas, and nuts).

Consider Relaxation Methods

Relaxation methods, such as yoga, can help people with panic attacks. Seek classes in the area or use video classes on YouTube. Some people find comfort in meditation, which has numerous options online.

Limit Alcohol Consumption

While alcohol may help someone feel relaxed initially, it often increases anxiety, leading to panic attacks. To maintain mental health, consider limiting or stopping alcohol consumption.

Closing Thoughts

Panic attacks at work can be manageable. Recognizing signs and triggers can help. Planning and preparing will make it easier to face an episode. Seeking help can aid in addressing the underlying issues causing the attacks.

The post How to Handle a Panic Attack at Work: The Complete Guide appeared first on Impact Life Coach.

Although this therapy approach is typically used for couples and families, people can also benefit from looking into their relationships and interpersonal patterns.

The EFT sessions aim to help couples, families, and individuals develop a more secure relationship with their family members by aiding them in moving their relationships towards a positive path by enhancing their personal feelings and beliefs.

What is Emotion-Focused Therapy (EFT)?

EFT therapy is heavily influenced by the role emotions have in our psychology. That means that EFT therapy is based on a thorough and thoughtful analysis of human experience and any changes in emotions that happen in therapy. 

According to the American Psychological Association, the EFT therapy therapist will collaborate with individuals to increase their awareness and acceptance, expression use, regulation and transformation of emotions, and correct emotional experiences as part of a therapy session for individuals.

Therapists trained in EFT therapy can help clients become better aware of emotions, events, and patterns.

They can also help people better adapt their emotional responses to changing and new situations, ultimately improving their coping skills and reducing the negative effects of negative experiences.

When is EFT Therapy Used?

For families, couples, or even people, EFT therapy can benefit deal with the various mental health issues that affect us:

• Anxiety
• Childhood neglect or neglect
• Depression
• Personal problems
• Post-traumatic stress disorder (PTSD)

Couples and distressed families could benefit from EFT therapy by learning the talent necessary to boost relations.

It is possible that a person is struggling with an underlying feeling of anger or anxiety, distrust, or a sense of betrayal within their relationship and cannot overcome a particular sensation.

It may be a good idea to benefit families struggling with a difficult situation, such as those suffering from a child’s illness or disease or those trying to restore their family relationships.

While EFT therapy is mainly known as a couple intervention, it is also able to benefit those suffering from mental health problems.

It can help address anxiety, depression, and post-traumatic stress by assisting the clients to recognize their emotions as valuable sources of information, not only as emotional traumas.

What Philosophies Inform EFT Therapy

The concept was developed in the 1980s. EFT therapy is a holistic method of therapy designed to help people better understand, control, manage, understand, and communicate their feelings.

It was created as a reaction to traditional psychotherapy methods that emphasized behavioral and cognitive processes in contrast to the fundamental function of emotional change.

Since its inception, emotion-directed therapy has developed into a complete theory of practice based on the belief that changing our feelings is necessary to sustain behavioral and cognitive changes.

This method, which is embodied in the expression “I feel. Therefore I am,” is heavily dependent on some of the theories listed below and fields of research:

The Theory Of Experiential And Humanistic Thinking Of Carl Rogers

In this instance, humanism is the belief that humans possess a profound capacity to grow and adapt to their needs and emotional responses.

EFT therapy embodies the fundamentals of attachment sciences, focusing less on what’s “wrong” with a person and more on their personal development (non-pathologizing).

The Theory Of Attachment Developed By John Bowlby

Although theories of attachment typically focus on how infants bond with their mothers and how they relate to others surrounding their parents, EFT Therapy examines how attachment manifests itself in adult relationships. 

It helps explain why it can be so difficult and frightening for someone who is hurt or betrayed by a spouse, like the ways it can be frightening for a baby to have been abandoned by his mother.

Goals of EFT Therapy

Anyone who is involved in therapy is expected to be able to recognize the emotions they experience and feel, explore, understand their meaning, and prove their handling of them.

In the EFT therapeutic session, an individual is encouraged to confront dreadful emotions to help manage and transform them, and it requires one to be able to accept these emotions as they are experienced.

EFT therapy can help families and couples go through three fundamental phases of treatment:

• De-escalation. The purpose of the first stage is to end an individual’s, couple’s, or family’s negative interaction pattern to help them understand and manage their relationship. The problems that arise are usually a result of anxiety and disconnection.
• Restructuring. This is the point at which the counselor will benefit clients by discussing their concerns within the relationship. The goal is to benefit clients by turning to one another and discussing their fears by becoming more open and receptive.
• Consolidation. The last stage in EFT therapy is to help clients understand how they came into negative patterns and then point out the ways they could change these patterns. The intention is to continue the same type of dialogue as they tackle future problems when they occur.

Finding an Emotion-Focused Therapist

An EFT Therapist is a licensed mental health professional with more knowledge and training in emotion-focused therapy.

EFT therapy is designed to help people better understand their emotions. It is crucial to remember that even those who aren’t outwardly emotionally or bonded to their feelings may benefit from this method. 

Therapy focused on emotions can benefit families, couples, and individuals by building stronger bonds and helping move their relationships positively by enhancing emotional resilience.

Building a lasting connection with a therapist is the first step on your journey. If you would gain from ETF therapy, think about an online therapy session. It’s safe, secure, and convenient and can be incorporated into 

The post What is Emotion-Focused Therapy (EFT) & It’s Goals? appeared first on Impact Life Coach.

Not all individuals who suffer from NPD have gaslighting; however, a lot do.

This article will explain the terms NPD and gaslighting.

We’ll also explain what gaslighting isn’t and add some indications that someone is possibly gaslighting you.

Beyond this, we’ll help you recognize situations where a gaslighting issue or toxic relationship requires skillful intervention.

It is important to keep in mind that not all individuals with narcissistic personality disorders are gas lighters.

Just as people who are gaslighters do not have NPD, let’s take each idea in isolation for a few minutes.

Narcissistic Personality Disorder Defined

Narcissistic Personality Disorder is a mental health issue that is characterized by a high level of self-worth, a strong desire for high praise or attention, and an overall lack of compassion towards others.

People suffering from NPD have a high level of confidence but are unable to accept small criticisms or criticisms graciously.

Gaslighting Defined

Gaslighting refers to the use of an arranged, repeated manipulation technique that makes someone doubt things. It’s commonly used by people with narcissistic personality disorders, violent individuals, cult leaders, as well as dictators and criminals.

It’s crucial to note that gaslighting is a “patterned” behavior designed to challenge one’s past experiences and memories.

People who smoke cause confusion and convince others to trust them. Inducing someone to doubt their reality can give a gaslighter the feeling of authority and power.

However, gaslighting can be somewhat apparent. Some gaslighters might not even be aware that they are gaslighting, and the majority of people gaslighted don’t even realize they are gaslighting at first.

What Is Gaslighting Not?

Gaslighting isn’t a singular incident. If you want to determine if gaslighting is occurring, search for behavior patterns that appear to be malicious and intentional. There are a variety of instances where it is gaslighting, but it is not. Take a look at the following statements:

• “You’re not understanding what I’m trying to say. This isn’t what I was saying.”
• “That’s not the way I remember things happening that day.”
• “Ah, come on. My actions weren’t too bad.”
• “I didn’t intend for that to happen.”

Many people make statements like these, but they’re not gaslighters in the real sense. If you’re trying to detect gaslighting, search for a prominent, consistent pattern of malice that is intentional or denial.

What Can Gaslighting Be, But It Isn’t:

Most people have encountered one or more of the actions commonly used to gaslight people. The most common forms of manipulation are:

• Bullying
• Shaming
• Intimidation
• Name-calling
• Blackmail with emotional power

Signs That You’re Experiencing Narcissistic Gaslighting

It’s not uncommon for people not to identify manipulative strategies such as gaslighting with a selfish attitude. Someone suffering from NPD could be lulling you if they:

You’re feeling unstable or as if you’re losing your head

Being mentally unstable can be an indication that you are vulnerable to gaslighting by narcissists, in which the goal of the manipulator is to shake your perception of reality.

You’re doubting your worth and capabilities

Constantly being criticized and denigrated can cause you to question your self-worth, abilities, and worth. It’s possible to begin believing you’re not worthy of respect based on the narrative of the gaslighter.

Narcissistic gaslighting may make you feel as if something isn’t right; however, you may be unable to identify what’s wrong.

Common Traits of Narcissistic Gaslighters

A person who is toxic and gazes at the gaslights could:

• Avoid thinking about your thoughts or concerns. Disregarding your thoughts and worries completely is a way to lower confidence in yourself and assert authority. It increases the power imbalance and makes you feel ignored and unimportant.
• Reorganize past events in a way that shifts blame to you: Rewriting the memory of events in the past to blame yourself is a way to avoid responsibility. By rewriting the past, the gaslighter will be able to maintain control and maintain a state of confusion and self-doubt.
• Inability to understand other people’s feelings Empathy is a common trait among gaslighters with a narcissistic personality and makes it difficult to recognize other people’s feelings, perpetuating abusive behavior in the context of a relationship.

Someone with narcissistic personality disorder who’s putting you in a bad light could think you’re crazy, sensitive, or downright incorrect when you attempt to communicate your wants or desires.

Examples of “Narcissistic Gaslighting”

Narcissistic gaslighting instances aren’t evident and hard to spot. It’s not the same as lying, having a different opinion, or claiming that another person is incorrect regarding something. It’s important to remember that someone who is gaslighting doesn’t have to be you personally.

People Who Hold the Position of Authority

Influential people, such as politicians, are often accused of gaslighting people when they refuse to acknowledge obvious truths recorded on paper, for example, actual video footage or testimony from diverse impartial witnesses.

Sometimes, these tactics persuade people to believe the person didn’t do anything wrong or that their conduct wasn’t “that bad.”

Why Does Someone With Narcissistic Personality Disorders Gaslight

Some people may gaslight others due to bad childhood experiences, a desire to be at ease, or because of a personality disorder such as NPD. Whatever the reason, those who gaslight (not only those with the signs of narcissism or NPD) perform the act to get power. If a narcissistic abuser or gaslighter is feeling at risk, they feel the need to be accepted and protected. They wish that others believe in their stories to help them regain control.

Gaslighting may also occur when people believe that their story is more reliable than yours. By convincing you to doubt your memories of events, they can help you regain your sense of superiority.

The post What is Narcissistic Gaslighting? appeared first on Impact Life Coach.

Learn about how alcohol-induced anxiety is affecting your mental well-being, what science and experts have to say about anxiety, what can cause stress in the first place, and the perfect way to manage your anxiety if drinking.

Understanding Hangxiety

Hangxiety – a play on the words anxiety and hangover — is an important concept to be aware of when you suspect that alcohol hurts your mental well-being. 

The term “anxiety” refers to the anxiety or stress you begin experiencing after drinking alcohol. For the majority of people, this feeling develops when the effects of alcohol diminish. If you’ve had a night out drinking, you may awake feeling anxious.

If you’re drinking alcohol regularly, it can temporarily lessen anxiety symptoms by depressing your central nervous system. 

After that, as your body’s metabolization process begins to break down liquor and the effects from a heavy drink fade, you could feel rebound effects. This is the time when your stress hormones increase, which causes heightened anxiety.

Post-drinking anxiety may vary in severity. It can be mild at times, while at other times, it can lead to extreme panic attacks. 

There are a variety of factors that can affect the severity of anxiety triggered by drinking inc, including the quantity of alcohol consumed, individual susceptibility, as well as overall mental health or comorbid health conditions.

Why Does Alcohol Cause Anxiety?

Understanding how alcohol use can be an anxiety trigger aids in limiting its effects. Research has shown that drinking alcohol for long periods affects your stress response. 

It could substitute a normal and healthy stress response with symptoms of anxiety. Many experts believe that this could be due to alcohol’s effect on the brain area that is responsible for negative emotions.

There’s also the possibility of a link with anxiety, addiction to alcohol or dependence. Stressors that are triggered by trauma may cause dysregulation within the brain. 

However, other theories suggest that this connection could have something to do with the following:

• Neurotransmitter imbalance
• The brain’s chemistry is affected.
• The central nervous system.
• The withdrawal symptoms
• Hormonal effects
• Sleep disturbances
• Psychological dependence
• Changes in life’s circumstances
• Intensification of existing mental health issues

Neurotransmitter Imbalance

When we drink alcohol, the levels of neurotransmitters in our brains alter in the brain. 

Dopamine and serotonin play a role in mood, and studies have shown that alcohol can initially increase levels of these chemicals to give a euphoric feeling; once it’s processed, the levels of neurotransmitters decrease and could cause anxiety or mood fluctuations.

Brain Chemistry Is Disrupted

Drinking alcohol, mainly when it’s ongoing, can affect the brain’s chemicals. This imbalance could cause individuals’ brains to go into a hyper-stimulated state as they attempt to counteract the depressive effects of alcohol. The result could be more agitation, which is accompanied by anxiety.

Effects On The Central Nervous System

Alcohol is known to be a depressant. The effects on the nervous system may slow the brain’s activity and temporarily reduce anxiety. Once the alcohol is gone, however, the nervous system could be in a state of hyperactivity and cause anxiety to rise.

Sleep Disturbances

A lot of people experience sleep issues following an evening of drinking heavily. Alcohol can trigger anxiety by disrupting sleep patterns. 

In the absence of restful sleep, it is possible to experience increased anxiety levels. This can quickly turn into a vicious cycle of anxiety, where sleep deprivation causes anxiety to rise, and the reverse is true.

Psychological Dependence

Alcohol consumption that is excessive or frequent can lead to the development of psychological dependence. 

A few people believe that they require alcohol to relax or deal with anxiety in their lives. The adverse effects of alcohol abuse can trigger anxiety, particularly if alcohol becomes immediately unavailable or if the amount consumed is dramatically diminished.

The Impact of Life’s Circumstances

Alcohol consumption can negatively affect various aspects of your life. It can lead to difficulties in relationships, both in personal and skillful relationships, and could result in financial instability in the future. Any of these stressors can cause anxiety.

How To Handle Alcohol-Induced Anxiety

If you suffer from anxiety triggered by alcohol, it is possible to manage it. Limiting your consumption, seeking well-qualified help as well as making lifestyle changes, and learning how to utilize coping strategies are all effective strategies to reduce the impact on anxiety levels.

Be Aware Of And Moderate Your Alcohol Consumption

If you are finding you frequently experience anxiety following a drink, begin monitoring your alcohol intake to see if you can identify any signs of stress. Setting limits can help reduce anxiety after you consume alcohol. 

It is also possible to gradually decrease your consumption to minimize withdrawal symptoms.

Join Support Groups

Support groups are a group of people who share similar issues. They can be beneficial by providing a safe environment to talk about your experiences with others who can relate to your struggles.

Regularly Engage In Physical Activity

Physical exercise releases endorphins, which are believed to boost mood and decrease anxiety. It doesn’t have to be intensive to have a positive effect on anxiety. Yoga, walking, running, or even swimming can be healthy ways to combat anxiety and relieve stress.

Make Sure You Are Getting Sufficient Sleep

Sleep is crucial to good mental well-being. Maintaining a regular sleep schedule and focusing on maintaining a healthy sleep routine can alleviate anxiety and improve overall health.

Establish A Supportive Social Network

Being a part of a social network that is supportive will provide emotional support and motivation as you make changes to your behavior associated with drinking. Social interaction with friends can help alleviate anxiety and eventually reduce the need to deal with alcohol to cope.

Get Professional Help

The ability to overcome anxiety-related symptoms is possible; however, sometimes you require well-qualified assistance to achieve it. A consultation with an accredited mental health professional is essential to lessening anxiety triggered by alcohol.

Life Coaches in Dubai will focus on providing you with access to professional benefits in a comfortable, secure, accessible, and safe location. 

The first step to receiving benefits could be transformational -and it could create the journey to a more healthy and more relaxed life. Get your online treatment for anxiety today. Life Coach in Dubai today.

The post Does Alcohol Cause Anxiety? Exploring the Connection appeared first on Impact Life Coach.

If your world is completely turned upside down and your emotions are triggered, you need enough time to deal with the trauma. It’s an everyday fact of life, and it’s normal to feel stressed after experiencing natural disasters, sudden illnesses, abuse, or even dangerous accidents. 

At some point, we begin to think that an anxiety-related normality is now a chronic state in post-traumatic stress disorder (PTSD).

Anxiety is the body’s “fight or flight” response to threats. 

The bodily sensations like sweating, heart palpitations, reduced appetite, and elevated blood pressure are the body’s way to benefit you in getting out of the danger of a circumstance. After a period of denial and shock, some people feel anger, sadness, and helplessness. 

These are emotions that help them comprehend their new world. If someone develops post-traumatic stress disorder, signs of anxiety will continue to manifest, and their brains won’t be able to accept that they are now secure.

How Do I Know I’m Experiencing Prolonged PTSD, Not Anxiety?

The signs that you’re suffering from symptoms of PTSD and not the normal anxiety range include vivid flashbacks or nightmares about the event that caused you to experience anxiety and distress. 

Other signs include altering your behavior to avoid being provoked or feeling numb and keeping an eye on possible threats. 

These symptoms can be disruptive and may disrupt daily activities. They also can affect relationships with friends, family, and colleagues. The support of a therapist and establishing relationships with other survivors may benefit in easing the pain.

Connection with Anxiety

There may be a connection with anxiety-related disorders as well as PTSD. The symptoms of anxiety include a sense of restlessness, being anxious and easily exhausted or angry, having trouble staying focused, and feeling anxiety and fear. 

People with the condition also suffer from generalized anxiety disorder, in which they experience intense anxiety symptoms regularly. 

Sometimes, it is difficult to distinguish between the symptoms of anxiety disorder and PTSD. However, those suffering from anxiety do not have to be impacted by trauma to experience anxiety. They can suffer from anxiety-related symptoms without the triggers. 

The most significant distinction between PTSD and anxiety is that those who have PTSD generally experience symptoms that are triggered by an event that is traumatic or a series of events. To gain some understanding of the symptoms you’re experiencing, you can take an online test for PTSD and anxiety testing.

If you’re suffering from PTSD and anxiety, you must keep in mind that you’re not alone. Throughout human life, stressful situations are often inevitable, and the vast majority of us do not walk through the world unharmed by intense anxiety. It’s believed that 60 percent of males and 50 percent of women within the U.S. will encounter at some point a traumatic incident. 

But, not all suffering from trauma will be diagnosed with PTSD. Just 4 percent of males or 10% of women suffer from a disordered reaction to trauma-related stress.

How Long Will Ptsd Last?

When it comes to research on long-term PTSD, the numbers get smaller. A study of rape victims discovered that 94% suffered from symptoms of PTSD within a week of the attack, and by nine months, the percentage had dropped to less than 25 percent. 

It’s generally accepted that the median duration of the condition is three years when the appropriate treatment is provided and five years with no treatment. 

If you don’t receive the proper psychiatric care for this condition within six years, it is likely to cause a more difficult recovery. That’s why we shouldn’t be afraid to contact certified mental health professionals following the trauma. 

We should be evaluated for PTSD and adequately treated. There’s no reason to be rewarded for ignoring the issue or enduring silence.

Various Aspects

There are a variety of aspects that contribute to the development of chronic PTSD. 

For instance, alcohol and addiction to drugs will both intensify symptoms and disguise the severity of the symptoms. Insisting on self-medicating to alleviate anxiety instead of dealing with it can make things worse in the end. 

A counselor can help you develop healthier coping talents that do precisely what you’re hoping drugs can do to increase your overall quality of life. If you’re struggling or have issues adapting your coping skills, the therapist you choose to consult will assist you without judgment. 

It’s sometimes difficult to breathe when you’d prefer to drink, but the science suggests that drinking alcohol can lead to better mental health in the long run.

Comorbidity and PTSD

Other elements that may affect the intensity and duration of a person’s response to a trauma experience include recurring experiences with trauma as well as other conditions like depression, phobias, and obsessive-compulsive disorder (OCD). 

Long-term PTSD may indicate that different issues require attention when treating, and finding a therapist who is knowledgeable about comorbidity (i.e. the simultaneous presence of more than two ailments) is crucial in regaining. 

For example, you might require time to work on the depressive symptoms before dealing with PTSD. Treatments are usually multi-layered and non-linear. We heal in our own way, in our ways. 

The most serious dangers for our health must generally be dealt with first but in a different order. For instance, if you’re experiencing suicidal ideas due to depression this w, this will be the priority over the PTSD-related fears of public areas.

Seeking Help is Crucial

Knowing the distinction between anxiety PTSD and prolonged PTSD is an essential initial step in becoming educated about the consequences of trauma. However, identifying the symptoms may be more complex than saying.

Research has revealed that the biggest obstacle to obtaining benefits is those who believe they do not have a problem. 

Other issues include the cost of treatment as well as the inadequacy of knowing of the existence of resources as well as anxiety about forced admission to hospitals, barriers in language, and poor experiences with hospitals or the quality of care. 

This is the reason it’s so crucial and beneficial to inform our community and act when someone you love is suffering. When anxiety has crossed the line into the realm of PTSD, The data indicates that treatment is the only difference.

It’s unnecessary to go through it independently and hope things improve. We need the help to overcome PTSD and emerge better off from the experience.

The post What’s the Difference Between Prolonged PTSD and Anxiety? appeared first on Impact Life Coach.

Peace of mind, sometimes described as inner peace and tranquility or a feeling of happiness and contentment, is a state that can bring numerous benefits. 

It can help you feel calm and at peace in the midst of life’s chaos, inspiring hope and a sense of well-being.

This article explains the qualities of peace of mind and the desirable way to locate and maintain it.

What Peaceful Mind Looks Like in Daily Life?

These are just a few indications and traits for peace of mind.

• You’re feeling at ease in your skin and at ease with yourself.
• Being able to handle the stress of your day with ease
• Becoming material in your existence and accepting the circumstances just the way they are
• You’re confident that you’ll be able to handle any challenge that happens to you.
• Empathy towards other people and the ability to establish healthy relationships
• Do not rely on the approval of others for happiness.
• A positive and calm attitude towards your life

What Happens When You Don’t Feel Peace of Mind?

If you don’t feel at peace, you could experience:

• Stress: You might always feel overwhelmed and in a state of disarray with all the tasks that are weighing you down. You might be physically and emotionally exhausted. Minor setbacks may feel like a huge burden.
• Insecurity: You might need more confidence and doubt your capabilities and self-confidence. You might seek approval from others and allow them to influence your happiness.
• Anxiety: You might constantly be nervous or worried about something that could cause you to feel anxious or anxious. 

You may also experience signs of physical illness, such as a fast heartbeat and hyperventilation. You may also experience nausea or tremors. You may also experience sweating and sweating.

• Depression: 2 You might feel depressed about your life and feel feelings of shame, guilt, helplessness, or despair. 

You might find yourself withdrawn from friends and family members or not wanting to engage in activities you used to love. You might also feel tired or have trouble sleeping and feel weight loss.

What Is The Reason I Can’t Find Peace Of Mind?

Here are a few of the reasons it isn’t easy to find inner peace

• Mental health problems It is possible that you will find it more difficult to maintain your calm in the event of mental health conditions like anxiety or depression.
• Tough situations: It can be difficult to relax in the face of difficult circumstances, such as losing your job or your home due to a natural catastrophe.

If you think you’re unable to manage on your own, visiting a mental health professional to seek benefits can be beneficial.

Methods to Get Peace of Mind

Here are some actions that will help you achieve tranquility.

Accept Things You’re Unable to Change

The world can be unpredictable, and we may be confronted by difficult circumstances that are impossible to change, however much we wish to. 

For example, a beloved person may have a severe illness, a family friend may be able to leave, a relationship might not be successful, or a pet you love could die.

Don’t Tie Your Happiness To External Circumstances

We often seek inner peace and tranquility from outside sources. 

But it’s essential to recognize that you cannot connect your happiness with external influences outside of your control. 

You must find it within yourself and then apply your relaxed, happy, and positive mindset to everything you do.

Learn Self-Care

Self-care can come in different forms based on your specific needs:

1. Physical Self-care: Physical self-care entails caring for your body through nutrition, rest, and physical activity.
2. Social Time with loved ones is a crucial aspect of self-care. Self-care for social relationships can also include cutting off those who aren’t fulfilling for you.
3. Intellectual self-care could include reading more books you love, doing the crossword each day, or finding time to engage in your first new activity.

If peace of mind seems to be absent and you regularly find yourself feeling anxious, stressed, or anxious, it could be beneficial to see a mental health service for assistance.

Takeaway

Making an effort to find peace of mind will help you navigate the shifting waters of life with greater strength and resilience.

Although greater emotional and mental peace is within reach for anyone, it isn’t going to occur in a single day. 

The key to success could be being kind and compassionate throughout the process and being aware that patience is essential.

The post Peace of Mind How to Find and Maintain It appeared first on Impact Life Coach.

Over time, every person will experience at least one instance of sadness. It could result from the loss of a loved one or a job, the loss of the job or the conclusion of the relationship, or any other event that affects how you live.

It’s also a very personal experience. It could be neater and more linear, and it doesn’t have any timetables or timelines. It is possible to cry, become angry, withdraw, or feel depleted. 

These are not abnormal or incorrect.

Elizabeth Kubler Ross wrote in her book “On Death and Dying” that grief can be broken down into five phases. Although everyone grieves differently, There are commonalities between these stages and the sequence of feelings that are felt during grieving.

The Five Stage of Grief

Kubler-Ross’s five stages were first designed for sick people, but they were later adapted to cope with grief.

Her grief theory came to be known as the Kubler and Ross model. 

Although it was initially designed for those suffering from illness and suffering from illness, the grieving stages are now being used for different types of loss, too.

According to Kubler-Ross’s theory, grieving in five phases:

• denial
• anger
• bargaining
• Depression

Here’s what you need to learn about each.

Stage 1: Denial

The emotion of grief can be overwhelming. It’s not uncommon for people to respond to these intense and often abrupt feelings by pretending that the loss or the change doesn’t exist.

By denying it, you can process the information and take it in slowly. This is a typical defense mechanism that helps reduce the event’s severity.

When you leave the denial stage, the hidden emotions will start to emerge. You’ll confront enough sorrow you’ve kept from seeing. 

This is part of the grieving process, but it can be challenging.

Stage 2: Anger

When denial can be viewed as a coping strategy, anger is an effect of masking. Anger hides some of the pain and emotions that you feel.

This anger can be directed toward other people, such as the person who passed away in your life, your ex-partner, or your former boss. You may even aim your anger at inanimate objects. 

It is not common for everyone to be able to go through this grief stage. 

Others may linger here. Once the anger is gone, you can start to reason about the situation and experience the emotions you’ve been trying to ignore.

Stage 3: Bargaining

When you are grieving, it is possible to feel vulnerable and helpless. In those times of emotional turmoil, trying to control your emotions or believing you can influence how you react to an incident is not uncommon. 

In the negotiation stage of grieving, you could discover yourself making many “what if” and “if only” statements.

It’s not uncommon for believers to try to reach a bargain or make a promise to God or a higher power for healing or relief from suffering and grief. 

Bargaining is a form of protecting yourself from the emotional turmoil of sadness. It can help you delay grief, confusion, or even hurt.

Stage 4: Depression

While anger and bargaining may be very intense, depression may seem like a secluded phase of grieving.

In the beginning phases of losing, you may be fighting the emotional turmoil and attempting to stay a step ahead. In the end, however, you could manage the emotions more healthily. 

You can also decide to remain isolated from the world to be able to deal with the grief.

This isn’t to say that depression is simple or well-defined. 

As with other stages of grief, depression can be challenging and chaotic. It can be overwhelming. You might feel confused as well as heavy and confused.

Depression can be the inevitable end of any loss. If you’re feeling stuck or unable to get past this stage of grieving, speak to an expert in mental health. A therapist will help you navigate the coping phase.

Stage 5: Acceptance

Acceptance is not always the most joyful or positive phase of grieving. 

It does not mean that you’ve overcome the pain or loss. However, it does indicate that you’ve accepted the loss and can now comprehend what it means to you in your current life.

It’s possible to feel completely different at this point. It’s normal. You’ve experienced a significant shift in your life, which has altered your perception of various things.

The Takeaway

The first step to understanding grieving is understanding that no person has the same experience. 

It is a personal experience, and it is possible to feel differently each time. It may take a few weeks, or the grief can last for years.

If you are deciding that you require benefits dealing with your feelings and changes that you are experiencing, 

Seeking benefits from a mental health skill is an excellent source of information for assessing your feelings and providing assurance within these heavy and overwhelming emotions.

The post These Phases of Grief and What to Expect appeared first on Impact Life Coach.

You may be dealing with a personality type A.

Being a Type A personality has a variety of advantages and disadvantages. First, this individual will likely be highly regarded for their productivity and “get it completed … flawlessly and, more importantly, promptly” attitude.

However, the same traits can lead to excessive stress and burnout, which can cause them to fall on the couch of your therapy.

We’ll dig into the nitty-gritty details of what it means to be a type A. 

We’ll also discuss how to harness these individuals’ strengths and reduce your weaknesses to benefit clients, lessen anxiety, avoid burnout, and attain more balance and wellness.

What is Type a Personality?

Incredibly, the type A personality was first recognized by two cardiologists, Friedman as well as Rosenman (1961), who noted that people with coronary heart disease were often characterized by certain characteristics of a person’s behavior. 

They suggested that people who have Type A personalities are usually distinguished by their high level of competitiveness, ambition, and urgency, and these traits increase the risk of developing heart disease.

• A sense of pressure, the necessity to achieve tasks swiftly and efficiently
• An increased degree of impatience and aggression is common, particularly when faced with obstacles or delays
• A solid desire for perfection and control, which leads to stress and pressure that is excessive

While the traits associated with the type A personality may contribute to success in life, they could also increase stress.

If you know that your client is personality type A, knowing these characteristics and the importance of balance and stress management are essential to their overall well-being. You could argue that this is the case for all.

Strengths And Weaknesses of Type A Personalities

Every one of us has distinct characteristics that determine our lives. Many of the characteristics of Type A personalities can be viewed as strengths.

Understanding the strengths and weaknesses will benefit your client and maximize strengths while minimizing weaknesses.

Strengths of Type A Personalities

Type A personalities have many strengths that can be used to create an active, healthy, and satisfying life. They include:

• Achievement drive and high ambition
• Type A personalities are extremely driven and goal-oriented. They perform well in high-pressure environments, are focused and determined, and can accomplish major, well-qualified, and personal milestones.
• They are renowned for controlling their time effectively and efficiently, often managing different tasks at once and completing deadlines with aplomb.

The Weaknesses of Type A Personalities

Some of the weaknesses attributed to Type A personalities include:

• Stress and anxiety
• The constant desire for perfection and speed can cause constant stress and anxiety, which can negatively affect physical and mental well-being.
• Impatience
• Type A personalities are often impatient, which can strain relationships and create tension in the workplace.
• Aggressiveness
• Their competitive nature can manifest as aggression, leading to conflict with colleagues and family members.
• Work-life imbalance
• A constant pursuit of success may lead to neglect of one’s personal and health needs, which increases the risk of stress and health problems.

Recognizing the strengths and weaknesses will enable those with a type A personality to capitalize on positive characteristics while employing strategies to tackle and handle the issues.

How to Prevent Burnout if you are a Type A People

To prevent burnout, strategies must be developed that address specific patterns of stress and excessive work. 

For those with personality type A, this could involve addressing their tendency to work too much and to set unrealistic expectations of themselves and others.

Here are some strategies that work to reduce the chance of burning out:

Prioritization And Time Management

1. Set realistic goals that can be broken into manageable pieces. The process will benefit to avoid feeling overwhelmed.
2. Transfer tasks and responsibilities to others to decrease the burden and concentrate on the most important tasks. It’s only possible to do some things at a time.

Stress-Management Techniques

• Meditation and mindfulness techniques can dramatically reduce stress levels. Implement regular mindfulness routines to increase concentration and relaxation.
• Utilize progressive muscle relaxation to ease tension in your body.
• Make regular breaks throughout your day to recharge and refresh. This will increase productivity and reduce stress.
• Go outside and enjoy nature or the garden. Both have been proven to lower stress and boost overall well-being.
• Find hobbies and other leisure activities to reduce stress.

A Take-Home Message

Type A personalities have qualities that propel them to successful outcomes, but their ferocious nature also exposes them to burning out. 

By recognizing their distinctive characteristics and applying targeted strategies, individuals with Type A personalities can maintain their performance while also ensuring their well-being.

Adopting a mindful approach, setting achievable goals, and cultivating healthy relationships are essential steps to avoid burning out. 

With the proper tools and lifestyle adjustments, Type A people can actually achieve the balance and satisfaction they desire in their lives.

The post Strategies To Prevent Burnout For Type A Personalities appeared first on Impact Life Coach.

Doing so can significantly reduce anxiety and ensure a healthy relationship between you and your partner.

We will go over how to set healthy boundaries within your relationship.

What Are Some Examples of A Healthy Relationship?

While we often discuss boundaries in the context of romantic relationships, it’s important to note that any relationship that involves communication and mutual respect necessitates boundaries. 

This includes friendships, family relationships, and professional relationships.

Romantic and platonic relationships with good boundaries are more successful than relationships that do not have them. Healthy relationships require both partners:

• Be considerate of the feelings of others.
• Get feedback whenever you need it.
• Honesty is a must
• Thank you for all you have done.
• Make sure you give each other space to be yourself.
• Stay clear of codependency
• Respect differences of opinion
• Respect each other’s viewpoints and emotions
• Reputation for their actions

The Importance of A Healthy Relationship Boundaries

A strong boundary is essential for any relationship. They warrant that each individual is valued and gets what they need. 

They also permit each party to have their sense of independence to warrant that they aren’t exclusively in one’s world.

Contrary to popular belief, the old concept of “completing” one another isn’t very healthy. Relations that allow each individual to be their person generally end up being longer-lasting, healthier, and more satisfying. 

The foundation of a relationship built with trust, respect, and progress is an excellent way to keep a relationship going.

Know That Boundaries Are Healthy for Your Relationship

Before you set boundaries in relationship, please consider the reasons why they are important to you. Boundaries are essential to healthy relationships because they help maintain equilibrium with your spouse. 

They also reduce conflict by establishing a standard for what you expect from one another. 

The presence of boundaries can help you connect with your spouse because open and honest communications establish them.

Make Clear Your Boundaries to Yourself First

It can be difficult for others to adhere to your boundaries if you need to figure out which ones you’re comfortable with and what they are. 

To determine your boundaries, begin by tuning into your thoughts and emotions. You can take help from a life coach in Dubai.

Our thoughts and feelings serve as a reference point for where boundaries have to be drawn. An emotional ache could signal a location where boundary lines are necessary, while pleasant feelings indicate it’s on the right course.

Also, we must discover the things we value in a non-negotiable way in all aspects of our lives, whether keeping a hobby during the weekend or celebrating an upcoming holiday with our beloved family members. 

To pinpoint the values that you value, consider asking yourself questions such as:

• What is important to me?
• What are my requirements?
• What are the traditions or hobbies that I would like to keep?
• Do I strive to always find happiness and satisfaction for myself?

Be Upfront About What You Do

Being transparent in your communication is a crucial aspect of a healthy relationship. 

When you discuss limits with your loved one, being open about what you’re at ease or uncomfortable in will warrant that they understand what you expect from them. 

You can even write down your expectations to ensure you know exactly what you expect when discussing them with your partner.

Be Aware of What Your Partner Wants

Because you want your partner to adhere to your rules, it’s crucial to be attentive to their needs. 

The relationship is a two-way road; you’ll have to be attentive to the boundaries they wish to establish and talk about them similarly. Remember that, during a relationship, you need to be able and willing to speak your mind; however, how you speak it matters. 

Plan When You Will Require Space

This is a great tip at this moment. 

If you’re planning to spend enough time together in the present, keep in touch with one another about what you’d like to do if you need time on your own. 

It’s equally crucial to make time for self-care and to enjoy time with the person you cherish.

Be Respectful When Communicating

Respect is required on both sides. 

The desirable method for expressing boundaries with your partner is to do so with empathy, acceptance, and respect for each other’s expectations. Being respectful in every communication will eventually improve your relationship and make it more enduring.

A Take-Home Message

Establishing healthy boundaries is a vital life skill and part of a vital self-care routine. Healthy boundaries foster healthy relationships.

Although someone uncomfortable with boundaries might be tempted to feel selfish or guilty at first making boundaries, it’s essential to maintain mental health and wellbeing.

The appropriate boundaries may appear different depending on the environment; however, it’s crucial to establish them across all areas of our lives where we interact with other people.

While setting boundaries is essential, it’s equally crucial to observe the boundaries of others, such as parents and children’s managers, romantic partners, coworkers, and everyone whom we meet.

The post How To Establish Healthy Boundaries In Your Relationship appeared first on Impact Life Coach.