How To Deal With Children’s Anxiety

by: Gregory Frost

Approximately 5 to 20% of all children suffer from at least one form of anxiety disorder. This refers to an overwhelming sense of fear or worry that is out of proportion to the individual’s situation, and often causes an adverse effect on that person’s life. Children are just as susceptible, if not more so, than adults in being diagnosed with anxiety disorder. Out of the many types of anxiety disorder, children are most likely to suffer from the following five: separation anxiety disorder, generalized anxiety disorder, social phobia, panic disorder and specific phobia.

Although there is insufficient research on medical treatments for children anxiety disorders, current research suggests that psychotherapeutic and psychopharmacological treatments play a role. Psychopharmacological treatments involve the use of antidepressants, although it has many severe and harmful side effects. Medication is usually recommended in conjunction with therapy, or psychosocial treatments.

It is important to be able to identify if your child is suffering from anxiety disorders, and how to go about dealing with it in order to help your child. If left undiagnosed and untreated, it is highly likely to develop into other anxiety disorders in adulthood, and these children face the same risks as those suffering from depression. If your child has been diagnosed with anxiety disorders, as a parent you have a huge role to play in supporting your child emotionally, as well as in providing necessary guidance.

It is normal for children to experience fears as they face life and grow up, but some children may face greater difficulties coping with their fears. If you child constantly feels worried or frightened beyond what the situation would indicate, or displays physical symptoms of headaches and muscle tension, you should look closer into the issue and not dismiss it out of hand. This could be the critical first step in identifying that your child has a problem, and then to go on seeking adequate help and support for your child to cope.

You should do your best to encourage your child to take part in activities independently, and avoid overreacting to their physical symptoms as it emphasizes to them that they are “abnormal”. Where you are aware that your child may face new or challenging situations, describe the situation to them in detail and if possible conduct visualization and role playing exercises to help familiarize your child and allay fears.

If you are in a single child family, let your child pick out a special soft toy companion so that they can build confidence without having to worry about being alone. Establish clear household rules and routines, and guide your child firmly with just punishments and rewards. This will help them establish a sense of security, and they will know what to expect.

Whilst it may be tempting to hide the nature of anxiety disorders from your child, it pays to inform your child about their conditions. Do not keep them out of the loop regarding big decisions or events happening in the family, such as a new job, or a house moving. Always make an effort to be honest and objective about any obstacles or questions that your child has for you, as avoiding the topic or skirting the issue will only cause your child’s fear to increase.

Sometimes, it can be difficult to help your child learn to deal with the root of the problem causing them anxiety as they are reluctant or afraid of speaking about it. Help your child overcome this by proposing alternative means of communications, such as through a picture, or writing a short story. You should also be alert to any hints of fear that your child shows, as it may be an indication of what the true cause of the problem is. A fear of the dark could in actuality be a fear of being abandoned or left alone due to some event occurring previously.

Helping your child deal with his anxiety disorder can be a challenging process, but do not feel alone as many families are facing the same problem. If you suspect your child could be suffering from anxiety disorder, take steps to find out more about it and seek professional help for your child.

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Different Herbs For Anxiety Treatment

by: Gregory Frost

Anxiety disorders are a common problem, affecting approximately 20 million adults and children in America. Anxiety is a common emotion consisting of uncertainty and worry faced by many, whilst anxiety disorders are when such fears are experienced irrationally. There are many treatments available, ranging from medication to therapy and alternative treatments. One treatment is through using natural herbal supplements.

Natural herbs are less costly than medication, and consist of herbs, vitamins and botanicals which are natural and have less risk of causing health problems as compared to medication in the form of drugs. They can be taken individually, or with other supplements, but it is best to first consult your doctor before deciding on natural herbs as a treatment for anxiety disorders. They also have the advantage of having no side effects, as compared to medications which can result in side effects such as nausea. Below are some common herbs used in anxiety disorders treatment.

1. Passion Flower

This is a natural plant that is used to treat anxiety, amongst other ailments. Its has unique calming properties, and can also reduce body tremors from fear. It promotes better sleep, and can act as a painkiller. It also contains anti depressants, and is used for high blood pressure and epilepsy.

2. Lavender

This is a more popular alternative than the passion flower, and is also known for its calming properties. It is also one of the more effective treatments for panic attacks, and is a tonic for the nervous system.

3. Lemon Balm

This is used to calm the digestive and nervous system, and also reduces blood pressure. It is uncertain if used alone, lemon balm is effective for treating anxiety attacks. It is usually taken with Valerian, Chamomile or Passion flower.

4. Kava

It is an effective tranquilizer, and whilst it is not an addictive substance, research suggests that it may be linked to liver problems.

5. Valerian

This is another natural plant used for treating anxiety. It also promotes better sleep, allowing for the body to rest and recuperate.

6. Chamomile

Chamomile flower leaves are used to make tea, and is a natural alternative for treating anxiety. It also reduces fever, encourages sleep and enhances the body’s metabolism.

7. Dandelion

The roots and leaves are used to treat the body’s internal systems, and through it, provide relief for some of the symptoms of anxiety. It is commonly used in salads and tea, and can also be used as a substitute for coffee.

There are many natural treatments available, and herbs have been used for treating illnesses for centuries. However, do keep in mind that it is not a quick fix, and can only alleviate the symptoms of anxiety attacks. Herbs are best described as natural supplements and are not meant to totally cure the disease or sickness most of the time. It is advisable to seek out behavioral or cognitive therapy so as to eliminate the root of the problem causing anxiety attacks and not be overly reliant on such natural remedies to cure disorders such as anxiety disorders.

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Do Memory Games Work

by: Gregory Frost

There are many different kinds of memory games that are gaining popularity among people today, but do they really work? Research has shown that learning new things, doing puzzles and playing games helps the mind stay active and to help stimulate it. However, the most effective memory games allow you to improve your memory capacity and practice abstract thinking instead of just plaining help it stay active or to stimulate it only.

Just as we go to the gym and engage in exercise to increase our physical fitness, the brain has to be kept stretching to strengthen in throughout our life. Similarly, we all know that if a bodybuilder were to slacken off and stop training, his muscles will soon turn into fats and become flabby, which is a disaster for any bodybuilder. Our brain will turn "flabby" too if we stop using it. Early studies have shown that 20 minutes of exercise 3 times a week will help in stimulating the mind, strengthening attention spans and memory recall abilities. These exercises need not to be extremely intensive but actually, simple but interactive activities can help keep our mind active also.

Memory loss occurs as we age, and whilst there is little we can do to prevent it, we can definitely slow it down. Memory games are one form of doing so, as are regular physical exercise and a healthy lifestyle. However, to maximize the benefits of memory games, you should pair it with a change in your diet and light physical exercise. It is healthier to have a balance in everything rather than doing excessive change in a particular area of your life while leaving the others the same. Chess and other card games are useful only if balanced with good playing habits, as staying still for extended periods can cause abdominal obesity.

Playing these games with friends is also beneficial. There is much anecdotal evidence that such memory games are helpful, as playing these games and puzzles stimulates the mind and keeps it active. These games have also been shown to boost the dendrites in your brain that are responsible for processing information. Dr. Michael Valenzuela, a clinical neuroscience research fellow at the University of New South Wales’ School of Psychiatry, says games like wordplay are effective in preventing Alzheimer's disease. Furthermore, games that require you to think or formulate words such as scrabble not only improves your memory, but can improve your language too and not to mention your ability to strategize.

Studies on adults who engage in memory exercises and games have shown a marked decrease in brain metabolism in the area of the brain directly linked to working memory and other cognitive functions, suggesting that they were using their brains more efficiently. Most people fail to realize that they are in control of their mind, even as they get older, and that the condition of their mind is solely dependent on them to look after. Simple lifestyle changes can go a long way towards improving your memory and brain, as well as your overall health.

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General Anxiety Disorder - Top Causes Explained

by: Gregory Frost

General anxiety disorder, or GAD, falls under the wide umbrella of anxiety disorders. People who suffer from GAD are characterized by a sense of apprehension in crowds or social settings, and can be seen as an extension of other common fears. Typical symptoms of GAD sufferers include over worrying about simple or day to day affairs such as health, money, or relationships, making it easy for the fears to overwhelm their lives, waiting for some vague looming disaster to befall. Other physical symptoms are headaches, hot flashes, sweating and irritability. Approximately 6 million Americans suffer from GAD, with two thirds of them being female.

There are many different factors that cause GAD, and research suggests that it may be hereditary. GAD usually occurs during childhood, in response to stressful situations, and may occur in conjunction with other anxiety disorders. Whilst exact causes of GAD have yet to be established, factors such as genetics, neurotransmitters and stress are proposed triggers.

It is important to be able to identify the causes of GAD, as it will help you to identify the source of your anxiety disorder. When you are aware of what triggers your disorder, you will feel less helpless and uncertain, and your fear of anxiety attacks will also fall. There are many possible triggers for stress-induced GAD, and as we experience stressful situations in our daily lives, this makes it difficult to pinpoint the exact cause.

One way to identify the most likely cause of your stress is to take out some time from your schedule to relax. Lie back on a comfortable couch with soothing music, and help your mind to calm down. Make a list of your fears and uncertainties, and try to figure out what causes you to feel this way. Remember to be honest with yourself, and this little exercise could reveal to you the reasons for your anxiety which you never before realized.

Below are a few of the top causes of GAD explained – Why it causes anxiety, and how to recognize if you fall under the same category.

1) Emotional Conflict
This occurs when your behavior is in conflict with what you believe to be right. When this occurs, you feel emotionally disconcerted, and feel as though you are living a lie. It is often hard to determine if you are suffering from emotional conflict, hence it is recommended that you first try to identify your core beliefs and identify if anything you are engaged in may be causing you internal distress.

2) Underachieving
This is when you feel as though you could have done better, or should be doing better than what you currently have. This can be due to many reasons, and a common way of detecting if you suffer from this is to try and recall if you often find yourself making excuses to reason out why you underachieved. Sometimes, a reason for your underachievement could be external, due to politics for example, and this could be causing you to feel anxious.

3) Fear of the Unknown
This is a very common problem, and is a likely cause of your anxiety if you are going through a particular turbulent period in your life. This could be due to the death of a loved one whom you depend on heavily, job prospects or your health. This causes you to feel insecure and uncertain about what the future holds for you, and can lead to stress and anxiety disorders.

Stress is one of the most common triggers of GAD, and extreme cases may result in depression. It is important to take some time to assess where you are at in life, and whether you are headed in the right direction, so that you can take steps to align your actions to your goals.

Keep a positive attitude and mindset when dealing with yourself, and other useful methods for identifying the potential causes include meditation, professional help, or support groups.

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Improving Self Confidence After A Breakup

by: Gregory Frost

Breaking up is never an easy process, especially if you never saw it coming. At this stage, it may feel easier for you to hold on to the broken pieces and memories then to move on. However, the truth is far from this.

There are many signs that you have yet to let go and start to move on. You find yourself retracing your footsteps, and every line in your fights, trying to figure out where it went wrong and what you could have done to fix it. You feel that if you could only figure out why your partner left, you would be able to convince them to come back. Worse still, is underlying all these thoughts, the implicit belief that your world is broken and will be magically fixed somehow if your partner would just step back into it.

If you have entertained any of the above thoughts, then it is a sure sign that your self confidence has hit rock bottom. In order to start healing and feeling better about yourself, you have to improve your self confidence at the same time. This is of course, easier said then done.

It is perfectly normal to want to know what went wrong, and if you were truly at fault. Sometimes it could be something that you did, but sometimes, it could simply be that your partner is no longer interested, and it is not because of anything you did or did not do. If you must think back on what happened, you owe it to yourself to figure out if you need to change your attitude, or behavior and actions. Changing these now may not bring your ex back into your life, but it will make your next relationship a lot smoother.

Give yourself time to cope with the sudden loss, and turn to your friends or family to help you adjust back to single hood. Fill in the gaps that your partner has left behind by pursuing activities that you never had time for, or did not do because your other half did not like it. Pick up a new hobby, go on a short holiday, meet new people, and do things that make you happy.

Remind yourself of your own self worth. Make a list of your accomplishments, or compliments that your friends, colleagues or superiors have ever paid you. This will help you keep in mind that you may have some habits that need changing, but so does everyone else, and that you do have many redeeming qualities. Work out some positive affirmations to help you clear your mind of negative thoughts and emotions. Let your subconscious help you with moving on.

All these advice will help you, but you must be willing to help yourself in improving your self confidence after a breakup. Make a checklist or a plan of what you want to achieve, and how you intend to go about achieving it. Give yourself a deadline to meet, and push yourself to do the things that you have listed out. Achieving what you have listed out will help you to feel better about yourself, and give you a sense of control over what you can do in life and help keep your emotions positive.

Do not beat yourself up for grieving over the loss of a relationship, or for taking time to deal with your sorrow. However, do not allow it to keep you down indefinitely. Remember that only when you truly let go will you be able to move on and build a future with someone else. Take this alone time to work through personal issues, or do things that you have always procrastinated doing. When you have learnt to change your bad habits and accept yourself, that is when you know that you are ready to move on and meet someone new.

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Self Affirmative Exercises For A Brand New You

by: Gregory Frost

Positive affirmations, when worded optimally and charged with emotions, are able to tap into the boundless power of the subconscious mind. Our dormant subconscious mind remains untapped most of the time and in this article we will teach you how to reach down deep within to unlock the power of your subconscious mind. There are many exercises and techniques that can help you achieve the benefits of positive affirmations, by putting the subconscious mind to work for you.

1. Repetition

Constantly repeating the positive affirmations will become a good habit that results in self-improvement. It strengthens your ambitions, and the activations of the subconscious mind create solutions to make it come true. By repeating your affirmations several times a day in present tense, they will soon become an extension of your daily thoughts, making it easier for your subconscious mind to work on.

2. Belief

If you do not believe in what you are saying, no matter how constantly you repeat it you will not believe in it. By believing what you are proclaiming to yourself daily, it creates a positive response in your mind to accept it as reality and it will work towards making it a reality. This will build up more resistance, and hamper you from achieving your goals.

3. Clearing your subconscious mind

Your subconscious mind is overloaded with thoughts and emotions, and you will need to not just create positive affirmations, but eliminate the negative thoughts as well. After you’ve cleared the negative thoughts, you can then move on to inculcating the positive thoughts you would like to see bear fruit. As mentioned earlier, what you place into your mind would encourage your subconscious to work towards making that a reality. As such, if negative thoughts remain in your mind, your subconscious will work towards that too as it is unable to reason right and wrong.

4. Music

Music serves as a tool to amplify your emotions. When positive affirmations are charged with positive emotions, it can produce amazing end results. The use f music tends to make individuals more receptive to new thoughts and positive affirmations. For example, listening to music with a fast beat is liable to get your feet tapping along, and recalling something strongly associated with the theme of the music.

5. Goal

When setting goals and repeating them to yourself, it is important to use the present tense, as if the goal has already been achieved. This translates into the use of positive words that reflect the now, and not the future. This is with the ultimate goal that you will over time come to believe it to be true, embedding it into your mind and allowing the subconscious to work.

6. Reminders

Constant reminders are a valuable tool for reflecting the positive qualities that you already possess, or have achieved. These constant reminders need to be used regularly to maintain positive feelings and thoughts, and belief in yourself to achieve the goals that you have set out. Make it a part of your daily ritual and incorporate it into your life, so that it gives you a positive vibration.

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Avoiding Short Term Memory Loss

by: Gregory Frost

Various names for memory loss are amnesia and dementia. One of our biggest fears as we age is losing our mental facilities, and how to deal with family members who are experiencing such memory loss. Short term memory loss can be triggered by stroke, circulation, Alzheimer’s as well as poor conductivity in the brain. However, take heart that memory loss is temporary and can be improved or avoided.

-What is Short Term Memory? -

Short-term memory refers to memories which last for a few minutes, and have gone through some amount of processing by the brain as compared to our long-term memory where information can be kept for a long time due to it being able to be related with other things that helps us remember. It is usually of limited capacity, and absorbing new information causes the older information to be “forgotten”. Trying to communicate with those who have short term memory loss is frustrating but it is not inevitable that we will have to lose our memory.

-Avoiding Short Term Memory Loss -

1. Items can be maintained indefinitely in short-term memory by rehearsal: e.g. by repeating the information over and over again.

2. Repetition may also increase the probability that items in short-term memory will enter permanent storage in long-term memory.

3. Mental and physical exercises, your diet and nutritional supplements can help in avoiding short term memory loss.

4. Your body needs to have sufficient sleep in order to create links and connections in your memory. Hence, a minimum of 8 hours of sleep a day is recommended.

5. Your vision is an incredible resource for boosting your memory, with approximately 40% of the brain devoted to it. This is more than any other function of the brain!

6. Visit your doctor for regular blood tests, as they are indicators as to possible ailments and allows for your doctor to provide a cure through medications.

7. When your brain is deprived of the blood it needs, your memory health will be adversely affected. Cut down on the number of triglycerides and cholesterol in your blood, as these act as blockers.

8. In order to maintain the health of your mind, your brain needs nutrients such as folic acid and vitamins B6 and B12. These support the neurotransmitters in your brain that allows you to pass on signals and information to where they should be.

These are 8 simply tips to avoiding short term memory loss. Do keep in mind that although aging affects memory loss, other factors such as health issues, alcohol and drug usage, smoking, and environmental toxins play an important part as well. While we may not be able to completely stop the process of aging which would then affect our memory capacity, we sure have the ability to prevent ourselves from damaging it even further. Keeping a healthy lifestyle of a good and balanced diet coupled with a good exercies regime to keep ourselves fit, we can slow down the process of our memory loss and be able to keep the memories we have for a long long time.

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Medication For Anxiety Disorders – The Various Options

by: Gregory Frost

There are many different anxiety disorders, but their one common underlying characteristic is the overwhelming and incessant worry and fear experienced. For those who suffer from anxiety disorders, there is a variety of treatments available to help you overcome this illness and live a normal life free from panic attacks. These range from medication to therapy and alternative medicines. Often, the different treatments can be combined together, depending on each individual’s needs as well as the particular anxiety disorder experienced.

Medications is a common treatment of anxiety disorders used to alleviate the symptoms of anxiety disorders and panic attacks, and are consisting of anti-anxiety drugs, beta blockers and antidepressants. Whilst this may seem ideal, it is always better to cure the problem at its roots – identify the cause of your panic attacks and overcoming it through behavioral cognitive therapy. Medication is a quick fix but it does not cure the problem. Also, it may cause a myriad of severe side effects, such as nausea and dizzy spells.

Anti Anxiety Drugs

Benzodiazepines are sedatives used to treat symptoms of panic attacks by slowing down the nervous system. They have few side effects, but the human body adapts to the intake of this drug and with time, higher dosages are necessary to see any effect. Generic brand names often prescribed are Clonazepam, Lorazepam and Alprazolam, anti-anxiety drug used for social anxiety disorders, GAD and panic disorders. There is a high danger of being addicted to these drugs, and it is necessary to slowly wean off it as you may experience withdrawal symptoms if you halt medication consumption.

Azapirones are a newer variety of anti anxiety drugs which take a longer time to take effect, ranging from 2 weeks to a month. They are usually prescribed for GAD and obsessive compulsive disorders (OCD), and are less addictive with minimal withdrawal symptoms.

Anti Depressants

Anti depressants have been used for treating anxiety disorders, and take a longer time to see the effects, ranging from 4 to 6 weeks. They are often prescribed in place of anti anxiety drugs as there is less risk of addiction, but they have severe side effects including suicidal thoughts and agitation. They may also increase depression.

Selective serotonin reuptake inhibitors (SSRIs) are used to assist neurotransmitters by acting on the serotonin in the brain. They have severe withdrawal effects as well as side effects, although these are of a lesser magnitude than the older varieties of anti depressants. They are commonly prescribed for OCD, GAD and panic disorders.

Tricyclics and Monoamine oxidase inhibitors (MAOIs) are older classes of antidepressants. Tricyclics can be combined with SSRIs for anxiety disorders except for OCD. However, MAOIs should not be taken with SSRIs as they react to produce hallucinations, seizures and blood pressure changes.

Beta Blockers

Beta blockers are used to treat heart conditions, but are also prescribed for anxiety disorders. By blocking the effects of norepinephrines, it is able to alleviate symptoms of panic attacks such as tremors and heart palpitations. They are hence useful for situations where the user is aware of the possibility of panic attacks occurring, such as before public speaking.

Anxiety disorders are treatable via medication, and usually treatments are a mix of different medications and combined with therapy. You should always seek your doctor’s advice in determining the type of anxiety disorder, and the appropriate medication that is suitable. Do not give up on medication if you do not see immediate effects, as it is possible that your body takes more time to react to the drugs. Alternatively, you may feel that another variety of treatment may be more suitable as well.

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Subliminal Advertising – The Lowdown

by: Gregory Frost

Due to the complexity of the human mind, it has various levels of consciousness: the state of dreaming, conscious-rational and lastly the subconscious level. This last level is one which is incapable of logic or reasoning abilities, and cannot differentiate between what is real and what is fictional. As compared to the conscious mind, the subconscious lays dormant most of the time and does not play a part in our daily lives. It is the silent voice within that carry out actions out of habit without logically thinking about it. For example, when we are hungry we automatically look for food in our fridge without thought.

Subliminal messages sent into the subconscious mind provide it with the basis to grow the message into reality. It is a form of controlling your thoughts, as there is a link of communication between the subconscious and the conscious mind, allowing it to affect each other. Hence, there has been much controversy surrounding the usage of these subliminal messages, as hidden persuasive messages have been used to manipulate the audience. This has been especially noted in commercials and advertising, and in rock music. There has been much criticism on the use of insidious subliminal messages to increase profits.

Subliminal messages used in advertising or subliminal advertising, are usually in the form of brief visual or audio messages that your mind does not consciously register what it has seen or heard. There is usually a less than 25% chance that the message will be picked up by the conscious, and is used to provide stimulus for action.

Subliminal advertising does exist. However, very few marketing agencies endeavor to insert such messages due to the powerful impact that they can exert on the audience, which would result in overwhelming negative press that would be received if the subliminal message was detected. This outweighs any potential benefit that the subliminal advertising may bring. Most marketing agencies are unwilling to risk the reputation of their company over such an issue, however some agencies still carry out such projects but with caution and with as little subliminal messages as possible.

According to an April 2006 issue of the New Scientist, research has proven that subliminal advertising messages do work, under the right conditions. The researchers also found that priming only works when the prime is goal-relevant. In plain English, this means you’re likely to buy a product that quenches your thirst only if you were already thirsty anyway. Subliminal messages are thus more useful in priming a target audience to choose one brand over another, rather than in creating an actual need for the product.

Whilst it is not yet sufficiently proven that the brief subliminal messages can affect your behavior without your awareness of it, it is still debatable if subliminal advertising can be more effective than normal means of promotional communications which people are consciously aware of. In the meanwhile, subliminal messaging still remains relatively successful in helping the lives of people as we can see through the numerous amounts of good reports on it.

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What is Creative Visualization?

by: Iain Legg

Creative visualization is the process of generating images in your mind, and is often used as a tool for self-improvement and stress relief. Athletes, celebrities and successful people from all walks of life have touted visualization as an effective way to improve performance, enhance skills and boost confidence.

As farfetched as it may seem, visualization can actually help you to overcome fears and strengthen your ability to do anything you desire because your subconscious mind accepts these visions as real experiences – just as it would if you were physically engaging in such a reality. Athletes in particular swear by the effectiveness of mentally going through their practice exercises numerous times in order to enhance their physical performance – but visualization can be a powerful aid in any endeavor; not just athletics.

Below you’ll find a few tips to help you make your visualization practice as powerful and effective as possible:

1) Make your visualizations very detailed.

Rather than simply visualizing yourself in a better situation than you’re in now, try seeing more details of the new situation you wish to experience, such as the type of clothing you’re wearing, the size and state of your body, the other people around you, the details of your home or career, and so on. The more detail you can infuse into your visions, the more “real” they will seem, and the better your subconscious mind will be able to believe them.

2) Visualize frequently and consistently.

Visualization is like any positive habit; the benefits build up the more you do it! If you visualize sporadically, your results will be equally sporadic. Instead, set a specific time for visualization every day – even if it’s only for 10 minutes at a time. Make it your priority to stick to this time except in the case of an emergency, and you’ll see results much more quickly.

Even better, try to perform “mini-visualizations” several times a day while you’re going about your normal activities. Simply pause for a few moments, close your eyes and recall a positive image that makes you feel happy and optimistic about some aspect of your life. This will help keep your focus strong and minimize any negativity you pick up during the course of your normal routine.

3) Use lots of emotion.

The feelings you experience while performing your visualization exercises are more important than the images you see in your mind. For example, if you’re imagining yourself as a successful business person, try to make sure you’re feeling the feelings that correspond with such a vision, such as confidence, empowerment, satisfaction and success! The stronger you can make your emotions, the more effective your visualizations will be – and the more likely you’ll be to think and act in ways that bring them forth into your physical life.

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Visualize the Possibilities

by: Iain Legg

If you’ve ever felt stuck and unsure what to do to improve your life, you’re familiar with the challenge of being short on possibilities! Most often when this happens you’re not really short on possibilities, but rather your mind isn’t open to seeing the possibilities that exist all around you.

Creative visualization is one helpful technique that can stimulate your mind and increase your awareness of a whole new realm of possibilities to enhance any aspect of your life.

Before you begin, first take a few minutes to quiet your mind and relax your body so you can focus better. You might take a few slow, deep breaths and concentrate on relaxing each muscle in your body until you feel completely relaxed, and then:

Close your eyes and imagine that you’re standing inside of a big map. Unlike most maps, this one does not portray geographical locations but rather your life experiences. Behind you, you can see all of the experiences and events you’ve had in the past; and before you the map is blank, representing your ability to choose the types of experiences you want to have in the future.

Once you’ve got a clear picture of this map in your mind, imagine shifting your perspective so that you rise above it and look down at yourself standing within it.

Notice that from this new perspective the front part of the map isn’t blank at all, but filled with limitless possibilities that you can choose for your life. See each possibility as a pathway leading off from where you are currently standing, and affirm that they are all open to you.

Look closer at these pathways and open your awareness to what they are. Do any of them pertain to your current situation? See if you can zoom in even closer and open your mind to your current situation and the possibilities available to you.

If any insights or ideas occur to you, be sure to jot them down right away and explore them in more detail later. If you don’t realize any new possibilities the first time you do this visualization, be sure to do it again as soon as you can (daily is best). Several sessions may be needed before you’ll be able to fully relax and open your mind. However, with practice comes deeper insight and eventually you’ll be able to see truly unlimited possibilities for improving any and all areas of your life!

This same visualization process can be used in situations when you feel confused about your next move or decisions you need to make. Simply see yourself standing in a map with pathways leading off from where you are and imagine what those pathways may represent as far as opportunities and possibilities. Most often you’ll notice that one pathway seems to stand out more sharply than the others, or you’ll get a stronger feeling about one and know intuitively that it’s the best choice.

The most important thing is to have patience and take your time with the process. The more relaxed and focused you can be, the better you’ll be able to tune into your inner guidance and make the most beneficial choices.

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Visualize a Higher Purpose

by: Iain Legg

Do you ever feel uncertain about your purpose in life, or wonder if there’s something more you should be doing? Feelings like this are common, and many people aren’t sure how to handle them. They can search for years for a sense of purpose and meaning – or worse, live their lives forever feeling dissatisfied and empty!

Whether you believe there is a specific higher purpose for your life or you’d simply like to feel more purposeful in your daily activities, visualization is one tool that can provide insight and guidance for a more meaningful existence.

Before you begin visualizing, first take a few minutes to relax and let go of tension, stress, fear or frustration you may be holding in your mind or body.

Then, bring to mind an image of your higher self (also known as your authentic self, your spirit, etc.) in your mind’s eye. See this part of yourself glowing with light and radiating confidence and joy, knowing without a doubt what he or she is meant to be doing here. Take your time viewing this inner you, and allow your vision to gradually expand until you can see yourself doing something that brings much joy and passion to your life.

If nothing comes to you at first, just take your time and enjoy the visualization process. Don’t try to force it because straining will cloud your focus. Eventually (even if it’s on a later day), you should be able to see an image of yourself doing something that’s meaningful to you.

When that happens, usually one of two things will happen with it: Either you won’t be surprised because you’ll simply remember that you’ve always felt a connection to this particular activity; or you’ll realize something surprising that you never would have thought of doing, but which makes you feel very excited now! Either way, you’ve got a strong clue from your subconscious mind about something that would give you the sense of purpose and meaning you seek!

Once you have this clue, take some time to think about it more completely. Can you see yourself doing this thing? It doesn’t have to be your career unless you decide to make it so; you can choose to keep it as a hobby or recreational pursuit. However, this is a sign from your inner wisdom that such an activity would bring you great joy and satisfaction so you should take it seriously and come up with ways to bring it into your life in some form.

You can also use this same process to visualize a higher purpose in anything you do. For example, let’s say you’re not thrilled with your job but circumstances prevent you from obtaining another one right now. Simply enter into a daily visualization exercise where you can see how your current work benefits you and others. Imagine yourself gaining greater enjoyment and satisfaction from your current job, and feeling good while you’re there.

This process can also be used to realize greater enjoyment and meaning from any and all activities, such as your exercise routine, your relationships, or any other aspect of your life.

The more you practice “seeing” yourself with a sense of purpose in whatever you do, the greater contentment and satisfaction you’ll gain from them – and that sense of emptiness and aimlessness will vanish forever.

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Using Visualization to Change Limiting Beliefs

by: Iain Legg

It’s easy to overlook the power of limiting beliefs and spend years wondering why you can’t seem to move forward and make lasting changes in your life. Though you might have grand dreams of living a better life, limiting beliefs will keep prodding you to act in ways that are counterproductive to those dreams.

Everything you do (or don’t do) is based on an internal set of subconscious beliefs. In some situations these beliefs can be helpful, but they can also cause big problems by placing limitations where none really exist. For example, if you hold a subconscious belief that you don’t have what it takes to create a successful career, you’ll find yourself taking jobs that offer little opportunity for promotion or advancement – or even satisfaction. No matter how badly you want to experience more success in your career, you’ll continue to think and act in ways that make it impossible to do so.

Limiting beliefs can be difficult to change because we often don’t realize they exist! They reside in our subconscious minds and rarely make themselves known in obvious ways. Rather, we usually become aware of them when we decide to make changes in our lives and keep bumping up against invisible walls.

Visualization is one powerful tool that can be effective in changing limiting beliefs, because the process of visualization speaks directly to the subconscious mind and plants more empowering messages – which can override the limiting beliefs.

Before you enter into the visualization process, it’s a good idea to figure out what kind of limiting beliefs you suspect you may have. Asking yourself specific questions and writing down your answers can be an illuminating way to find out. Try questions like these for starters:

• Am I making as much money as I want? If not, why not?
• Do I love my career, or would I rather be doing something else?
• Am I happy with the size and state of my body? If not, why not?
• Am I happy with the things I’ve achieved in my life so far?
• What else would I like to achieve?
• Do I really believe I’m capable of doing these things?
• If not, why not?

As you write down your answers to these questions, you’ll likely notice some limiting beliefs popping up in response. For example, when you ask why you’re not yet making the amount of money you desire, your answer might be, “I’m earning as much as I can at my current job, and there are no other prospects for me to get a better job right now.” As much as that might appear to be true, it’s a limiting belief! In other words, you THINK it’s true, but it’s simply your perception.

Once you’ve identified a limiting belief, write it down like these examples:

• I don’t believe I can make more money than I do now.
• I don’t believe I deserve a healthy, loving relationship.
• I don’t believe I can have a better career than I do now.
• I don’t believe I will ever be able to lose weight.

Once you’ve got a list of limiting beliefs, perform a visualization exercise daily and imagine that the opposite is true. For example, call up mental images of yourself receiving a great new job, or stumbling upon unexpected opportunities to boost your income in other ways. Be sure to actually move yourself into the feelings of these visions as if you were really experiencing them rather than just “seeing” them in your mind.

It will take time and consistent effort to change your belief in what is possible, but the more you focus on consciously believing in the possibilities, the more you’ll begin to let go of your inner limitations and open to better circumstances. Even better, the greatest part about this process is that you don’t need to know “how” something is possible – you just need to be willing to believe it is, and that is often enough to attract new opportunities that will change everything.

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Using Visualization for Stress Relief

by: Iain Legg

Visualization can be a powerful tool to help you improve your life circumstances, but it can also serve as a handy technique for transforming stress and anxiety into peace, happiness and confidence!

Stress and anxiety can quickly become a vicious cycle that keep you feeling powerless and frightened. The more stressed you get, the more your thoughts and emotions will move toward the negative side, which only makes you feel more stressed!

Using visualization to transform these feelings can stop the cycle by switching your focus to something more positive and uplifting.

First and foremost, it’s helpful if you can remove yourself from the stressful environment and engage in some relaxation techniques like meditation or deep breathing before you begin your visualization, because your mind will be more receptive if you’re calm and centered.

Once you’ve moved yourself into a more relaxed state, bring to mind a scene that soothes and calms you. You can choose a natural setting like a beach or forest, or imagine a place that is representative of relaxation such as a spa or temple. Imagine yourself being in this place, feeling balanced and calm.

Rather than simply “seeing” the images in your mind, make an effort to mentally transport yourself to this calm setting and engage as many of your senses as you can. Imagine that you can smell the fresh air or incense in the temple; imagine that you can feel the rich earth beneath your feet, hear the roar of ocean waves or bird song, and feel the cool breeze moving through your hair. The more you can involve your senses, the more “real” the scene will seem to you, and the more effective it will be in calming you.

Stay with the visualization for as long as you like, making an effort to fully relax your body and let go of worrisome thoughts. If you’re not used to visualizing or meditating, you may have trouble keeping your focus. Your thoughts may keep returning to the situations that made you feel stressed in the first place, or you may struggle to “see” these soothing images in your mind. This is completely normal. Just keep gently returning your focus to the visualization as often as necessary, and keep in mind that once you’ve made visualization a regular practice it will get easier to stay focused.

You can keep your visualization sessions brief at the beginning, but as time goes on you may want to lengthen the time you visualize up to 30 minutes or so.

Then, whenever you find yourself feeling stressed or anxious, simply recall a mental image of your calming scene again and make an effort to mentally transport yourself back to it. You’ll probably have to exert a fair amount of effort to achieve a calmer state of mind at the beginning, but eventually you’ll be able to shift immediately to a calmer state just by thinking about it.

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Strengthen Your Intuition with Visualization

by: Iain Legg

Your intuition can be a powerful guide in any situation, helping you to avoid dangerous and detrimental experiences – or even leading you to the best opportunities to improve your life.

However, as with any skill, the strength and intensity of your intuition will fade with disuse. If you are not accustomed to consulting your intuition, you’ll need to work on strengthening it before you can use it as a reliable guide.

Intuition can be defined in different ways, but for the purposes of this article we’ll refer to it as the ability to perceive subtle clues from your environment that help you determine the best course of action in any situation.

Visualization is the process of seeing specific images in your mind – or in other words, imagination. That may not seem to have anything to do with your intuition, but a regular visualization practice can help you strengthen your mental focus, which will help you to more easily tune into your intuitive insights.

When you first get started, you’ll want to set aside a minimum of 15 minutes a day to visualize. It’s best if you can stick with the same time each day because you’ll train your mind to quiet down at that time.

When you’re ready to begin your first session, take a few minutes to first get very relaxed and calm. You might do some deep breathing to let go of tension and scattered thoughts, then turn your attention inward and focus on how your body feels. Pay particular attention to your solar plexus area, your chest, shoulders, and the center of your forehead. Do you feel any sensations of tightness or tension in these places?

At first you probably won’t feel anything at all; it will just feel neutral. Make a mental note about that feeling of neutrality because it’s the “default” state that you’ll experience when your intuition is not sending signals.

Then, call up a mental image of yourself feeling confident, centered, and completely in tune with your inner guidance. There are various ways you can picture this; you can see yourself in a turbulent situation feeling very connected and stable within; you can imagine that you’re a sponge, soaking up clues and insights from your surrounding environment; or you can even see yourself connected by a rope of light to the universe and imagine that intuitive insights travel down this rope and into your consciousness. Any way you choose to imagine it, be sure your mental vision includes an image of yourself feeling balanced, connected and tuned in.

Once you’ve got that image firmly embedded in your mind, be sure to carry it with you when you return to your normal routine. When you need to make a decision about something or find yourself in an uncertain situation, simply close your eyes and recall that mental image again. Focus on it until you once again feel in tune with your inner guidance, and pay attention to the areas mentioned earlier: solar plexus, chest, shoulders and the center of your forehead. How do these areas feel? When you’re receiving an intuitive insight, you’ll usually experience sensations such as tension, tightness, queasiness, tingling, or even temperature changes. Along with these physical sensations you’ll usually experience a hunch that lets you know whether a certain decision or situation would be beneficial or detrimental and you can act on that insight.

It will likely take time and practice to get used to listening to your intuition and learning to trust it, but it can be such a powerful tool that you’ll never want to be without it once you learn how to work effectively with it.

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Envision a Better Future

by: Iain Legg

Visualization can be a powerful tool to help you improve your current circumstances, but it can also help you to be more purposeful about moving toward a brighter future. This can be especially effective if you often feel nervous, anxious or doubtful about your ability to improve your life.

To begin, find a quiet place where you won’t be disturbed and take a few minutes to quiet your mind and relax your body. If you like, you can put on some soothing music or simply enjoy the silence.

Take a few slow, deep breaths and imagine that you are releasing all tension, stress and worry from your body. As you inhale, envision soft golden light flowing into your lungs and spreading throughout your body, warming and relaxing you. As you exhale, imagine that you’re purging feelings of fear, anxiety and disharmony from your body. Stay with this deep breathing technique for as long as it takes to feel fully relaxed and calm.

Then, call to mind an image of the type of future you’d like to have. Include as much detail as you can, and focus on all of the important aspects of your life such as your career, financial situation, family situation, and so on.

Imagine yourself living in this future time, waking up first thing in the morning and going through your daily experiences. Focus especially on how you look and feel in this better future. Do you appear happy, productive, inspired, purposeful, confident? Are you living the life you truly want to lead? How does it feel?

Take your time with this exercise, going through each experience and enjoying it as much as you can. By the time you finish, you should be feeling very inspired and positive about your life!

Not only does this exercise make you feel more hopeful and positive about your future, it can also inspire you to take the actions that will eventually usher in those future circumstances!

Even when you return to your normal activities, be sure to keep calling those positive mental images to mind as often as you can, and focus on being the person who was living in that better future. Rather than feeling pessimistic about your current circumstances, affirm that you are creating something better with your visualization exercises.

Since visualization works better if you’re consistent with it, try to make this a daily practice if you can. Even just 10 minutes a day of focusing on these positive images and experiencing the corresponding feelings they invoke can help you bring forth great changes in your life

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Boost Your Mood with Visualization

by: Iain Legg

Have you ever felt stuck in a bad mood and couldn’t seem to let it go no matter what you did? At times like this it seems like everything around you just keeps going wrong, exacerbating your negative focus and keeping you stuck.

There are many ways to improve your mood in this type of situation, but one of the quickest and easiest is through the use of creative visualization. Below are three simple visualization techniques you can use to boost your mood and change a negative mind-set into a positive one:

1) Mentally change your current situation.

When you’re feeling stuck in unpleasant circumstances, obsessing about them only makes them seem stronger and more difficult, which keeps you feeling stuck. However, with visualization you can change the situation in your own mind so that it has a completely different outcome!

Think about the way your current situation is, and ask yourself how you’d like it to be. Then, close your eyes and make it happen! Start at the beginning (you can even start at the very beginning of your day if you want), and mentally work through the situation(s) until you reach the present moment, but make everything go the way YOU want it to go.

For example, if you’re having a bad day at work, imagine having a better day where you’re smiling, feeling productive and enjoying your work. It may take several minutes to shift your feelings to match your new mental image, but it’s well worth the effort!

2) Think about something wonderful from your past.

If you’re having trouble imagining a better outcome in your current situation, you can fall back on a previous experience that made you feel happy and carry those feelings into the present moment. Think about the day you got married, your first kiss, or the time you received a heartwarming gift. Whatever memory you choose, make sure it’s wonderful and exciting and brings back a warm glow of joy and gratitude! Relive it in your mind and allow yourself to feel those good feelings again.

3) Imagine a better future.

You can also use this same process to transport yourself to a better time in the future. Think about something wonderful you want to have happen at a future time and imagine that it’s happening now! Fantasize about the day when you finally achieve your long-term goals, win the lottery, or meet your soul mate. The specifics don’t matter except that they leave you feeling excited and happy.

The trick with all of these visualization exercises is to really allow yourself to feel the feelings that the visions inspire! Just seeing the images in your mind is only the beginning part of the process. When you fully immerse yourself in these positive emotions, you’ll carry them into your present situation and end up feeling much lighter and calmer.

It’s important to note that you’ll probably have to use a bit of determination to shift your mood, even with the use of visualization. Ultimately, it’s up to you if you choose to stay stuck in negative feelings or find a way to let them go. While these techniques won’t change anything in your outer circumstances, you’ll be changing the way you PERCEIVE your circumstances – which makes you feel more positive . . . and that’s the whole point!

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Boost Your Confidence with Visualization

by: Iain Legg

Lack of confidence has the power to cause great problems in your life, not only because it makes you feel powerless and out of control, but also because it triggers you to act in ways that are usually counterproductive to what you want to accomplish. You’ll find yourself shying away from challenges, procrastinating on goals you set, earning less money, or even experiencing problems in your interactions with others.

Visualization is one great way to help boost your confidence in these situations, and others.

Using visualization to boost your confidence requires changing and improving your self image, from the inside out. Low self-confidence is usually accompanied by a negative or limiting self-image, so creating a new, positive self-image through visualization will usually result in increased confidence.

To begin, first take a few minutes to jot down some ideas about the self-image you’d like to have. Obviously, confidence will be one of the traits you’ll include on your list, but also consider other traits you’d like to have, like compassion, integrity, motivation and focus, and so on.

Once you have a list of personality traits written, close your eyes and call up a mental image of your current self. Does this person have any of the traits you’ve just written down? Most likely you’ll have at least one or two – even if you’d like them to be more prevalent.

Now, imagine that those traits and the others you’ve chosen are beginning to become obvious in this mental image of yourself. For example, you might see yourself standing a bit taller, smiling with happiness and purpose, or wearing an expression of peacefulness on your face.

Keep adding more and more visual cues to this mental image of yourself until you can see yourself as the person you want to be. (It will probably take more than one session to gain a clear and strong mental image of this new you, but do the best you can. The more you practice, the easier it will become.)

Now, as you look at this strong, confident person in your mind’s eye, begin to switch your focus slightly so that you are feeling and behaving as he or she does, mimicking his or her demeanor and posture. Feel yourself growing more confident, self-assured, impassioned about your life, motivated about your goals, and so on.

See yourself interacting in your daily life with newfound confidence and enthusiasm! You’re interacting with people easily, making eye contact and moving through your life experiences with zeal. Stay with this inner vision for as long as you can, making it feel as real as possible.

Then, even after you return to your normal activities, be sure to keep calling to mind a mental picture of this new you as often as you can, and make an attempt to feel and act like that person did during your visualization exercise.

Rather than reacting to situations like you normally would, pause and remember that you are now a confident, self-assured person! How would such a person handle this situation?

The more you shift your focus to express this new self-image, the easier it will become to keep it going – and gradually become that person inside and out!

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