Fear Triggers

How to Know if Fear Has Infiltrated Your Body

Have you ever felt suddenly anxious or “on edge” and didn’t know why? There are many reasons why we might feel fearful at different times. We get scared about things like physical danger, accidents, natural disasters, and so on. These are all situations where fear can be helpful because it triggers the “fight or flight” response, which floods our bodies with adrenaline and prompts us to defend ourselves or flee the danger.

Unfortunately, there are also plenty of other situations where the fight or flight response is unnecessarily triggered and we end up feeling threatened and defensive even when there is nothing harmful about the present moment.

For example, we often fear job interviews, public speaking engagements, social gatherings, sports and other performance activities, doctor and hospital visits, and more. These situations are not physically threatening yet our bodies often react to them as if they were.

Have you ever struggled with irrational fears like these?

Even though they may seem irrational, they actually have a simple cause: your thoughts. When you are faced with a situation that you feel unprepared to handle, your thoughts begin racing with horrible possibilities. Your thoughts in this moment might sound something like this: “I can’t give a speech in front of people, what if I mess up? I’m no good at sports; I’ll only embarrass myself if I try to play. I don’t want to go to the doctor; what if he finds something awful?” As these thoughts race through your mind they trigger the fear response and your body begins reacting as if you were in actual physical danger.

Physical and Emotional Symptoms of Fear

When fear begins infiltrating your body, you will notice some unmistakable signs and symptoms. These signs include tightening of your muscles, especially in the neck, shoulder and back area; you may also feel a tightening or queasiness in your abdomen; tightness or pressure in the chest, shortness of breath, pounding heart, restlessness, and muscle weakness or shakiness in the arms and legs.

Beyond the physical sensations you may also notice negative emotions like defensiveness, irritability, frustration, anger, aggression, sadness, and helplessness. Continuously being faced with fearful situations can also lead to more serious physical and emotional problems such as insomnia, depression, appetite changes, weight loss or weight gain, and paranoia.

So, what can you do when you feel overwhelmed by fear?

Positive self-talk is one way to begin shifting your thoughts from fearful to calming. Rather than worrying about negative things that could happen, you might soothe yourself by saying things like, “There’s nothing to be afraid of; it will all work out fine; I believe I can handle anything; all is well.” Even better, intend to do everything you can to encourage a positive outcome for the fearful situation. You could practice giving a speech repeatedly until you feel more comfortable, or visualize the doctor giving you a clean bill of health.

When you change the thoughts that are triggering your fear response, the fearful feelings subside.
Alternatively download the new Free ebook – 22 Powerful Tools To Transform Your Fear Into Happiness, Peace and Inspiration. Click Here!
Crammed full of valuable tips, exercises and ideas – it could be the most important ebook you read this year.

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Fearful thought patterns

Fear and fearful thought patterns like anything else are purely habits that we’re taught as children and something we develop as we grow into  adulthood.  And this thought pattern like any other negative thought pattern can be changed  or expelled in various ways.

Fear runs much of the world, spurring on endless activity.  Fear of enemies, of old age or death, of rejection, and a multitude of social fears are the basic motivators in most people’s lives.”

“From the viewpoint of this level, the world looks hazardous, full of traps and threats.  Fear is the favored official tool for control by oppressive totalitarian agencies.”

“The proliferation of fears is as limitless as the human imagination;once Fear is one’s focus, the endless worrisome events of the world feed it.  Fearful thinking can balloon into paranoia or generate neurotic defensive structures and, because it’s contagious, become a dominant social trend.”     David Hawkins in Power vs Force

Using Sound to expel fear

Sound therapy is  powerful in turning feelings of fear into feelings of peace and joy.  And this is because music has such a positive effect on our minds as well as our bodies.  This is due to the fact that music stimulates the positive emotions and it raises our vibration. 

Always choose music that has uplifting tones such as tones that are offered by instruments such as the harp, flute, guitar, piano or violin.  Pay attention to what makes you ‘feel good’.  This is a clue as to knowing if you’re on the right track or not. 

Have you ever walked into a store or restaurant and noticed the background music?  There are some fashion clothes stores that have aggressive music that sends me running out of the store.  And then I’ll walk into a candle shop and the music is calm, serene and uplifting.  It often makes you want to spend hours just browsing. 

Just pay close attention next time you are in stores and how they impact whether or not you buy something  and in particular how it   ‘makes you feel’.  The results will astound you!

Sound medicine is an effective way to  heal and soothe the body as well as  access higher realms of consciousness.

Sound healing is natural . Have you ever had the experienced attempting to pacify a crying baby by singing to it and then resorting to humming to it and finding that the baby calmed down and fell asleep?  I have this experience with my grandson of four months old.  He has a habit of fighting his sleep but when I take him in my arms and hum he immediately settles and eventually falls to sleep.

“The effects of my Sound Medicine has been measured by Kirlian photography and the effects of my sacred music has been measured by a long-time student of Dr. David Hawkins, who measures degrees of consciousness.”

Sound Medicine Healing with Misa Hopkins

Solfeggio Frequencies were used in the Ancient Gregorian Chants.  In the book  Healing Codes for the Biological Apocalypse by Dr. Leonard Horowitz he describes these powerful frequencies that were rediscovered by Dr. Joseph Puleo. 

The Six Solfeggios Frequencies are:

  1. UT 396 Hz Liberating Guilt and Fear
  2. RE 417 Hz Undoing Situations and Facilitating change
  3. MI 528 Hz transformation and Miracles ( DNA Repair)
  4. FA 639 Hz Connecting/Relationships
  5. SOL 741 Hz Awakening Intuition
  6. LA 852 Hz returning to Spiritual Order

Binaural Beats” works by introducing two different tones that are very close in frequency ( a different one in each ear). As your brain picks up these tones it creates a “pulse” that sparks off a different brain wave frequency. 

If you’re feeling frightened your brain is in the beta state which is the state related to waking consciousness.   So if you would listen to an audio that stimulates the alpha or theta states you begin to feel calmer and quieter thus dissipating the fear simply because your brain has just shifted to a new frequency.

What is astounding about the binaural beats is that they can make big changes in a relatively short time.  The benefits of exposing yourself to the repeated sounds of the binaural beats is that with time you will be able to slip into that alternate state relatively quickly.

Chanting a mantra has a similar effect on your brain waves as the binaural beats.  A mantra is simply a short work or phrase that you recite like ” peace be still” while sitting quietly with your eyes closed and repeat over and over again.In doing this you place fearful thoughts out of your mind and shift your brain waves to a more relaxed frequency ( alpha state) and calms you down.

So next time you are experiencing fearful thought patterns try one of the sound  therapies above and notice how your feelings of fear dissipate and transform into feelings of peace, joy, serenity and inspiration.

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Benefit From Meditation Exercises

The benefit of meditation exercise are countless but before I begin to outline them let us investigate where this ancient art began.

Where is all started:

To exactly find a point in the history of mankind where meditation began would be difficult.  Suffice to say that it would have commenced many millennia ago.  However what we do know is that meditation began in ancient civilizations.

Many Hindi scholars from India wrote about meditation and these are better known as the as the Vedas and the Yoga Sutras which were written by Patanzali.

And then of course there was the meditation of Siddhartha Gautama ( Buddha).  The East has practised meditation for countless centuries and though the Western world caught on it really wasn’t until the mid 20th century that meditation began to be so popular in the western world.

The benefits of meditation:

  • Helps you to relax quickly
  • Improve concentration and clarity of mind
  • Reduces anxiety
  • Helps you gain a general sense of well being
  • Assists in restoring health
  • Raises tolerance levels
  • Increases creativity
  • Brings out the inherently ‘content and happy person’ from within
  • Helps to create within you an inner peace and happiness
  • Assists in both mind and body healing

How to mediate for beginners:

One of the most common errors we can make when learning about ‘how to meditate correctly’ is not to  try too hard. I spent over three decades searching for the ‘best ways’ to meditate and during that search I  attended meditation classes, read books, purchased guided meditation CD’s and tapes, DVD’s and videos all in my extraneous effort to learn the most effective way to meditate.

Fact is that it was not until a couple of years ago that I discovered that the simplest and most effective way of mediating is to ‘ relax and breathe.  Breathing is the most important part of meditating and this needs to be performed accurately.  I call it the  2 step method that with practice anyone can get down to an art.

Step One:

Inhale through your nose and allow your diaphragm to expand while you exhale through your mouth.  In breathing this way, you slow your heart rate down and place you in a much more relaxed and calmer state.  This breathing method also helps to improve your concentration.

Step Two:

Now while you are breathing, inhaling and exhaling as described in step one focus your attention on your breathing.  Focus on the ‘feeling’ of the air that passes through your nose that fills your lungs and expands the diaphragm.  Focus on the sensation. 

Getting the most out of your meditation sessions:

Meditation is an art that like anything else demands practise on a daily basis, perseverance and above all else requires that you are patient in allowing the results of your meditation to come through. 

As a music teacher I often set out on paper for any new students a set of guidelines to optimize their practise sessions.  The key being ‘daily’ and then a list of ways that their practise time is effective i.e that they get the most of out their practise sessions.

Meditation is done in much the same way.

Meditate in a quiet area where you know you will not be disturbed or distracted for the duration of your meditation practise.

Always meditate in the same room if possible and preferably avoid being in a very cold or very hot environment.  It is difficult to concentrate if your environment is uncomfortable.

Take your shoes off and wear loose comfortable clothing.

Dawn is known to be the most effective time of day for meditating.  So if at all possible meditate first thing in the morning, but if this isn’t possible at least attempt to meditate around the same time each day.  This aids in establishing a routine.

Learning meditation on your own without any guidance can be a little overwhelming so continue to research meditation so that you can get the most out of it.  For absolute beginners, guided meditation is by far one of the simplest and easiest way to start and the learner will not feel so isolated.

To this day meditation is still the greatest method to achieving  inner peace and well being and is being recommended by many health practitioners both in the alternative fields as well as in the orthodox such as general practitioners and specialists.

 

 

Empower Yourself – through weightloss

How do you empower yourself through weight loss?

Quite simply any action you take to direct and control your life or a situation in your life  begins to empowers you. When you make deliberate choices to improve your life, to take positive action or steps to make changes where your health is concerned, and in this case the choice to lose weight, it rids you of the old thinking patterns that kept your weight on in the first place.

Dr Wayne W Dyer talks with Ellen DeGeneres about his new book ‘Excuses Be Gone’ and also shares his own personal experience about his own  ‘excuses’  about the excess weight he was carrying around- some 15-17 extra pounds of extra weight.

And Dr Dyer initially made all kinds of excuses for why he had this extra weight.  He considered it to be ‘ man weight’ or the ‘age factor’ ( something that happens as a result of being a certain age).  Dr Dyer continued to keep this weight until he began to challenge those underlying thoughts and beliefs that he had about his excess weight.

Dr Dyer outlines that we use many excuses for our choices such as:

  • I’m too old
  • I’m too fat
  • It’s going to take a long time
  • I’m too scared
  • It’s going to be difficult

This is just a pattern of thinking that is so ingrained into our psyche that it is difficult ( but not impossible) to change or re-program our thinking.

If our thinking affects our life then ” what we think about expands”.  So the key here is to make better choices in what we think! 

I have been on the journey to lose weight and it is all of the above as Dr Dyer mentioned.  It’s difficult, its a lot of work, it’s effort, it’s about being consistent, disciplined and very focused.  Most of us are in the ” hurry up brigade’ and want to lose it right now and without it costing us anything. 

In putting in a substantial effort and being consistent with lifestyle changes as well as changing our thinking ( and this includes getting rid of all the excuses that we can’t do it and replacing it with why we can and the benefits of it) then we become empowered. 

Begin your journey today and empower yourself through weight loss!

Inspirational Women

When we get one of those days where we think we have been dealt a raw deal and feel  unmotivated and unable to ‘snap out of ‘ feeling sorry for ourselves or depressed,  take a moment to look into the life of a woman who from birth had to face insurmountable obstacles and challenges that in spite of them became one of the worlds most inspirational women.

At  the age of 4 Wilma Rudolph’s life became nothing short of an uphill battle when she contracted polio – a disease that affects the central nervous system and left her crippled.  Doctors said that Wilma would never walk . 

Determined that nothing would stop her and with the support of her family not only did Wilma walk but she ran!

In 1955 when she was just 16 years of age she qualified for the Olympics that were held in Melbourne Australia and went back to the USA with a Bronze medal.  In 1960 she headed for the Olympics in Rome where she took home 3 gold medals and broke world records. 

Wilma Rudolph set world records, was named female athlete of the year in 1960 by the Associated Press,  was hailed the fastest woman in history in 1960 and inducted into the National Women’s Hall of Fame  in 1994.

Apart from her sporting achievements  Wilma broke through gender barriers on the track and field where it was once dominated by males.

 Wilma Rudolph’s  inspirational life serves to remind us that if we have enough determination and will power NOTHING can stop you from chasing your dream. 

Wilma not only one of the world’s most inspirational women, but a legend and a hero.

Zig Ziglar’s goal setting strategies


 
You can choose to set goals and realize your potential or you can choose ‘not’ to set goals.  And if you choose not to set them, you have to understand that the consequences are not going to be good down the road”.

The above is a quotation from a Zig Ziglar presentation where he discusses goal setting strategies.  I believe  ‘goal setting strategies’ should be mandatory in all school curriculums.  They should call it  ‘ Goal Setting Strategies 101’.

We have an educational system that fails to impart this successfully.  And hence we have so many young people drifting aimlessly through life for lack of knowing how to successfully set goals and work toward them.

In this video Zig Ziglar outlines a few simple points that he used in his efforts to lose excessive weight.  For 24 years he carried around excessive weight and he mentions that his excess weight was a result of his ‘choice’ to eat.  He stresses it was his ‘choice’ to eat, because no-body forced food in his mouth.

It was not until he did the following that Zig Ziglar’s goal became a reality and he finally lost the weight:

  1. Write down the goal or desired goal
  2. Put a date on it ( when you intend to achieve it by)
  3. List the obstacles you have to overcome
  4. Identify the people, groups or organisations you have to work with
  5. Spell out a ‘plan of action’
  6. Set the time limit into the plan of action
  7. Identify all the benefits you will gain as a result of achieving your goal.

Too often we wish for a better job, better circumstances in our lives, better relationships, a better home, more money flowing into our lives, and too often the dream stops there – wishing!

But wishing is not the same as goal setting.  Thinking about it a lot backed with the feeling of ” wouldn’t be nice if”, doesn’t give you the desired outcome.

The fact that you want something more is a good sign.  But if you really want to see it realized in your life then writing things down is an important step.  This is a process whereby it gives you the opportunity to clarify exactly what you want.  I often tell young people, that the Universe doesn’t know what to give you if you don’t know what you want.

You have to KNOW what you want first!

Setting a time frame is critical because let’s say you are interested in losing weight – just an example of course, you would need to give yourself a time frame so that it forces you to remain focused and on task.  If you didn’t give yourself a time frame and your time frame was ‘whenever’, you would find a million excuses either not to exercise or pay attention to your food intake.  

Identifying the people, groups or organisations you would have to work with is taking that extra step keep you inspired and motivated.  Notice how more motivated we are and more inspired we are when we are surrounding ourselves with people who have similar goals?  Exercising with a group of friends, joining a gym, exercise club or training with a personal trainer all aide in helping you achieve your goal.

Spelling out a plan of action requires that you seriously take into consideration all that you would need to do to reach your goal.  And if it’s losing weight then you would have to think about the daily exercise plan, the necessary dietary and sometimes lifestyle changes and habits ( including mental habits as well) that you would need to work at in order ot achieve your goal.

Setting the time limit into the plan of action would require that you factor into your plan of action a reasonable time frame in which you intend to see the end result.  I suggest ‘reasonable’ as opposed to an unrealistic time frame because your body will take time in responding to the change of lifestyle, dietary changes and exercise and any good health practitioner will tell you that to expect dropping weight quickly is neither safe or healthy.  So consider what is a suitable time frame for any plan of action, be it for losing weight or anything else for that matter.

Identify all the benefits you will gain as a result of achieving your goal.   Setting out all the reasons why you would benefit from achieving your goal helps you to see the end result up front so to speak.  If you can get a mental picture or visualize what you would look like with 5-10kg less, if you could see that clearly in your mind’s eye, that gives you the inspiration to propel you forward even more and stay determined throughout whatever time frame you have given yourself.

JC Penny ( founder of America’s  chain of mid-range department stores) said ” Give me a stock clerk with a goal and I’ll give you a man who’ll make history.  But give me a man without a goal and I’ll give you a stock clerk”.

Imagine Living a Life Without Fear

Fear can be a powerful influence in your life, often determining the actions you take or don’t take in many situations. At various times fear has probably stopped you from pursuing goals, making new friends, starting or keeping a romantic relationship, applying for a better job, starting your own business, or life changes that you would consider to be positive.

Can you imagine what it would be like to live your life without fear? Obviously you can’t eliminate fear altogether, nor would you want to. Some fears help keep you safe by discouraging you from jumping off a cliff or stepping into a line of fast-moving traffic. But the other kind of fears; the ones that prevent you from living the life of your dreams – how would it feel to release those once and for all?

For example:

Imagine if you had absolutely no fear of failure and you knew that you could accomplish anything you wanted – no limitations whatsoever. What would you do with your life? Would you change careers? Would you go back to school? Would you write that novel?

Imagine if you knew without a doubt that you deserved to have everything you want, and you had no doubts that you weren’t good enough or worthy enough. Would you finally allow yourself to get out and meet that special someone, fall in love and live happily ever after? Would you terminate the unhealthy relationships that are no longer serving you and haven’t been for years?

Imagine if you were no longer afraid to pursue your dreams and instead eagerly embraced opportunities to live every experience you wanted to live. What would you do if you could do anything at all?

You may be thinking “It’s great to imagine all this but I still feel fearful much of the time. I’m still afraid to fail. I’m still afraid to be rejected. I’m still afraid to take a chance. How do I get past those scary feelings?”

First of all, forgive yourself for being human. It’s completely natural to have these feelings, and there is nothing wrong with you – your body is wired to react strongly to potentially threatening situations. Your body can’t tell whether the threatening situation is truly harmful or not; it simply gives you the warning signs like a pounding heart, sweaty palms, shallow breathing, tightening muscles, and so on. Fear can be pretty darn intimidating – no doubt about it!

However, it’s important to understand that fear is just a feeling when it comes right down to it. It can’t physically hold you back from doing anything, and it can’t limit your potential unless you allow it to do so. Overcoming the influence of fear so you can live an amazing life is a simple matter of knowing how to diffuse the fearful feelings in the heat of the moment. This can be done in a variety of ways, including the use of calming affirmations, meditation, and breath work. When you calm the thoughts that are triggering the fear response, your body will automatically calm down too.
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Alternatively download the new Free ebook – 22 Powerful Tools To Transform Your Fear Into Happiness, Peace and Inspiration. Click Here! Crammed full of valuable tips, exercises and ideas – it could be the most important ebook you read this year.