Reading Therapy (Bibliotherapy) for Anxiety

By Dr. R.E. Freedman                             

When one falls into the loop of anxiety, they often need something to interrupt this cycle of worry. The mind stubbornly goes inward, accompanied by negative, fearful thoughts. Changing behaviors works well with this type of habit but it's been discovered that reading books is a simple and effective way to also interrupt this negative cycle of thinking.

Reading books gives the mind a chance to shift into an entirely different mode of behavior. It focuses on the story, rather than the self. This gives the mind a welcomed break from negative thought, which also affects the body. Fearful thinking releases stress hormones such as adrenaline and cortisol, creating anxiety symptoms. By changing one's focus, less fearful thought and less stress chemical release. The mind and body have a chance to settle down and recuperate.

Studies have shown that WW1 soldiers were given bibiliotherapy as a source of rehabilitation from emotional trauma during WW 1. Through the years many have used this method with positive results. Health care workers have witnessed a definite improvement in anxiety related conditions by those who followed a course of this reading therapy.

Books that tell stories are most helpful rather than medical books which only fuel the fear of unwanted symptoms. Therefore, novels are recommended, with tales that draw one in and keep the mind occupied in a way far from inward thinking.

The results of bibliotherapy are instantly noticeable and help fuel a rapid recovery:

-The mind and body experience a well-earned rest from worry and the intrusive cycle of anxious thought. It's impossible to lose oneself in a story and worry simultaneously, and so reading immediately offers peace of mind.

- Blood Pressure is lowered because reading is similar to meditation. It calms and relaxes and even soothes a sensitized mind.

- Reading puts you on a mini vacation, away from the chaos that may surround you. All this can be achieved without leaving the comfort of your home or office.

- Reading allows you a break to quiet the mind and give it a chance to rewire. Problems are more easily solved with a rested mind.

- Reading, like meditation, grounds you and removes you from the hustle bustle of everyday life.

Using bibliotherapy is simple and very rewarding. It allows the mind and body to refresh and the rewards are unlimited. You'll find yourself looking forward to that book waiting for you on your night table. The physical and emotional relief it brings can be dramatic and consistent. It's something you can count on for maintaining a quiet and stress-free mind and body. This is your true source or relief from the stresses of everyday life, with a natural recovery method from the intrusive symptoms of anxiety.

Anxiety Busters https://www.anxietybusters.com Office Phone: 215-635-4700 info@anxietybusters.com Natural Approach, Permanent Recovery GO NATURAL

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Combatting Anxiety With 4-7-8 Breathing Pattern

By Susan Navarez  |   Submitted On March 19, 2019

Individuals suffering from anxiety are on a continuous lookout for techniques that can help them combat the mental disorder and relax their minds. One such technique doing the rounds these days is the 4-7-8 breathing pattern.

Also known as the "relaxing breath", the 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. According to some proponents, this breathing technique helps in reducing anxiety and even helps people fall sleep within a minute. Even though there is little scientific evidence to support this breathing technique, a lot of people are turning to it for instant relief from anxiety symptoms and a more relaxed sleep.

Understanding the 4-7-8 breathing technique

The 4-7-8 breathing technique is followed as a core exercise by several alternative healing therapies such as yoga and meditation, as it helps promote relaxation. This breathing technique needs an individual to focus on taking a long deep breath at the time of inhalation. Supporters of this technique feel that it can help achieve the following:

• Better sleep
• Management of various types of yearnings and cravings
• Reduced or controlled anger responses
• Improved and gradually reduced anxiety symptoms

How to practice the 4-7-8 breathing technique?

Prior to starting this breathing pattern, it is suggested that an individual gets into a relaxed sitting or lying down position. They should then touch the roof of their mouth, just behind the front teeth with the tip of their tongue. Once settled, the individual should follow the below mentioned steps.

• Exhale the air out of the lungs so as to empty the lungs completely
• Inhale for a count of four seconds
• Hold the breath for a count of seven seconds
• Exhale forcefully via the mouth for a count of eight seconds. While exhaling, the individual should make a "o" of their lips and make a "whoosh" sound.

An individual must follow this breathing technique twice a day to start noticing the benefits at the earliest. However, first-timers must refrain from exceeding four breath cycles at a stretch. Once the practitioner is comfortable with the technique, they can practice it for longer durations.

For the first couple of times, an individual may feel light-headed after practicing this breathing technique. Thus it is advised to try this technique while lying or sitting down to avert falls or dizziness. It is far more important to maintain the ratio instead of focusing on the number of seconds the breathing pattern lasts for. If an individual struggles to hold their breath for a long time, they can opt for a breathing pattern of shorter duration, which would be:

• Inhaling for a count of 2 seconds
• Holding the breath for a period of 3.5 seconds
• Exhaling forcefully for 4 seconds

If an individual is successful in maintaining the appropriate ratio, they will start noticing the benefits within a couple of weeks of following this technique consistently, once or twice a day. They would notice a lower frequency in the occurrence of their anxiety symptoms and a more restful sleep.

Seeking help for anxiety disorder

Anxiety is a part and parcel of life, and feeling anxious in situations that are challenging and stressful is quite normal. However, when anxiety persists and worsens with time, it becomes a disorder. Anxiety afflicts nearly 40 million American adults and is one of the most common mental health concerns in the U.S.

If you or a loved one is suffering from an anxiety disorder, get in touch with the Medical Concierge of California. We offer our patients evidence-based treatment for anxiety disorders using a combination of medications, individual and group psychotherapy, and alternative therapies like yoga and meditation. Call our 24/7 anxiety disorder treatment helpline 866-678-8308 to learn more about our anxiety disorder treatment centers. You can also chat online with our counselor for more information on how we customize our intervention programs to get you the maximum benefits.

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The Nutrition Message Nobody Wants to Hear

By Joan Kent  

Well, I won't keep you in suspense. The message has to do with sugar.

You may be thinking that everyone knows sugar's bad. And that does seem to be true. But not everyone stays away from it. And that's a problem, or at least a problem waiting to happen.

Not Connecting the Dots

When I was training to be a life coach, one of the instructor coaches was between 40 and 50 pounds overweight. One day she said, "I'm addicted to sugar, but I'm okay with it."

This woman clearly didn't connect her addiction to sugar with either her weight or any of the health problems she had. That's what I'd call not connecting the dots.

Cravings that Never Go Away

I receive newsletters with articles on sugar cravings that "never seem to go away." The various authors present themselves as nutrition experts. As a solution, they typically recommend products - that you can buy! - that taste just like chocolate and take away the sugar cravings.

Apparently, whatever these experts do with their daily food plans isn't keeping food cravings from returning.

Fact: Sugar cravings absolutely DO go away over time - potentially permanently - so it's a red flag for me if a nutrition 'expert' doesn't know how to make that happen for him/herself or for clients.

Falling for Sneaky, Sexy Sugars

The list of these is fairly long: agave nectar, coconut sugar, maple syrup, fruit (yes, fruit), fruit juice, honey, monk fruit extracts, date paste, and more.

It would be no surprise to discover that someone who uses these sneaky sugars is addicted to them or has cravings that never seem to go away completely. After all, they're sugar.

Which Brings Us to Paleo Menus

I'm on lots of lists and often receive menus for Paleo desserts and treats that use some of the above sneaky sugars. They're delicious, we're told.

My wisdom on this is simple: "Delicious" is suspicious.

And sugar is sugar. That's definitely not what anyone wants to hear, but it's true.

Fruits and Vegetables

What can I say? I wish people would stop lumping these two together. It makes them seem equally healthful, and they're not.

Fructose, the sugar in fruit, is a particularly harmful sugar. In fact, it's what makes sucrose (half fructose, half glucose) the junk we know it to be. In the science lit, all researchers seem to know this. If only the rest of us were willing to accept that!

A couple of servings of fruit a day is probably okay for most people. A serving is ½ cup or 1 medium fruit.

Yet some fruits may trigger an addictive reaction in some people. Self-awareness and self-honesty are key survival tools, and far better than going along with any mainstream push toward trending sugars.

I've Had to Change My Message

Several months ago, when joining a women's networking group, I made the mistake of introducing myself as a sugar addiction expert in my 30-second pitch. It led to nothing but fear. People are afraid to deal with sugar addiction, very likely because they know what happens when they go without sugar for any length of time.

But I'll end with this important message because it truly matters more than ever:

• Sugar is at the heart of the obesity epidemic. Not fat, not supersizes.
• Sugar increases appetite.
• Sugar leads to the consumption of extra fat. Many high-sugar foods contain fat. Fat also makes sugar tastes sweeter, so foods with both sugar and fat encourage overeating, and the calories can add up quickly.
• Sugar can increase blood pressure. More than salt.
• Sugar can increase serum cholesterol. More than fats.
• Sugar can raise triglycerides. More than fats.
• Sugar can lead to type 2 diabetes. Yes, it can.
• Sugar can contribute to mood swings, anxiety, depression and other mood issues.
• Sugar can interfere with optimal brain focus and work productivity.

I maintain that it can be easy to quit sugar if you know how - and to get rid of cravings long-term.

I would love to help you. Just visit http://www.LastResortNutrition.com and grab your free Empowered Eating Consult. Find out how a few steps, one at a time, can help you conquer sugar and cravings, as well as transform your moods and your health.

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood, and Transform Your Health.

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