Anxiety is something you face a lot due to different reasons. It also leads to mutiple problems, including low confidence, giving you an uneasy or uneasy feeling and more importantly affects your general well being and ability to work. If you feel you suffer from anxiety, here are some ways to reduce it.


	Accept the anxiety: anxiety is only a temporary phase which everyone faces. If you keep worrying and try to fight it, you will become even more anxious and your health will become even worse. The only way to deal with the anxiety mentally is to accept that this is a temporary phase and that it will pass away soon.
	Self-soothing techniques: there are many physiological things for you to do as well which will allow you to relieve anxiety. Diaphragmatic breathing is a very good way to achieve this. Sometimes reassuring yourself is more valuable than you think. Practice saying comforting things to yourself and the stress and anxiety will automatically reduce. Muscle relaxation is yet another method which will allow you to decrease your anxiety.
	Monitor your diet: your diet is crucial in reducing your anxiety as caffeine and alcohol are two of the leading causes of anxiety in your body. However, abruptly stopping your intake of caffeine and alcohol also leads to withdrawal symptoms. Therefore balancing out intake of alcohol and caffeine is crucial.
	Exercise regularly: you probably know that exercise is very important for maintaining good health. However, what you probably do not know is that exercise is perhaps more effective than even medication in relieving your anxiety. Therefore, it is imperative for you to get moving.
	Get adequate sleep: everyone feels bad when they do not sleep enough. However, did you know that lack of sleep is a major cause of anxiety. The more you sleep, the less anxious you will feel.



5 Tips To Reduce Your Anxiety Instantly

PTSD or post traumatic stress disorder is a confusion that develops in a few people who have encountered a shocking, unnerving, or dangerous event. It is natural to be scared during and after a traumatic event. Fear triggers numerous brief and instant changes in the body to protect us from the threat or to stay away from it. Here are a few myths and facts about PTSD:

Myth 1: Everyone who has been through a life threatening event will develop PTSD.
Fact: In reality, a great many people who are exposed to such events will not get PTSD in most of the cases, and a lot of them see a decrease in the symptoms gradually over the months or even days. The number of individuals who may be diagnosed after an event that can result in PTSD ranges from under ten percent of people after twelve months of exposure to general trauma. Where as, thirty seven percent of the individuals are exposed to deliberate trauma.

Myth 2: People who are weak, get PTSD.
Fact: It is not clear why a few people get PTSD and others do not. Women are twice as prone to be determined to have it than men are, however, women will probably have numerous mental issues since they will probably look for help, and accordingly get an analysis. Individuals who are presented to interpersonal injury, for example, rape or fighting, will probably have more pronounced PTSD symptoms than survivors of mishaps, accidents or natural disasters.

Myth 3: After a specific measure of time, one should be over the trauma.
Fact: Depending on the nature of the trauma, it might stick around. Furthermore, in some cases, a person may seem to get over it. However, something triggers the recollections and they get tormented by symptoms again. Additionally, as individuals age, the movement that keeps the long-term memory far away from the brain, starts to diminish, exposing the person with seasoned recollections.

Myth 4: The trauma was such a long time ago that it is past the point where it is possible to recover from the trauma.
Fact: The good news is that it is never past the point where it is possible to address your shock or trauma. In fact, most of the patients are middle-aged child sexual abuse survivors. There is a great deal of reasons that somebody would hold back from getting treatment, yet the decades isolating them from their trauma are not an obstruction by any means.

Myth 5: I should have the capacity to handle this myself.
Fact: Frequently it takes more strength to get help than to battle alone, especially for specific events. Cases of individuals who might be particularly hesitant to connect include men who have been conditioned by the society to not express sentiments or show helpless. Marginalised people have a more troublesome time looking for somebody who can relate to them. 

Myths and Facts About PTSD!

A traumatic injury refers to a serious brain injury that affects all the aspects of a person including his or her personality. This may be the result of a severe fall, a car accident, firearms etc. Unlike an injury to the arm or leg, no two traumatic injuries have the same effect. These injuries also do not heal like other injuries.

There are many different kinds of treatment options available for traumatic injuries. Initially, treatment aims at stabilizing the individual and assessing the scope of the injury. Acute treatment is used to minimize secondary injuries. In many cases, surgery is also required to prevent secondary injuries and to help maintain a steady flow of oxygenated blood to the brain. This relieves the internal swelling and pressure. It also minimized additional damage to brain tissue. Most patients also need rehabilitative care to get back to their normal life.

Surgical treatment is usually advised in the case of a traumatic head injury. However, in the case of internal brain injuries, this may not be the first preference. In such cases, an intracranial pressure monitoring device or a bolt is implanted to monitor pressure levels in the brain. Only then surgery may be required to drain bleeding in the skull cavity and to repair the torn tissues. Blood clots or hematomas will also need to be removed surgically. Sometimes, surgery may also be required to create a window in the skull so as to relieve internal pressure.

In severe cases, if there is extensive tissue damage, the damaged portion of the brain may be surgically removed. This creates space for the healthy brain tissue to heal. In the case of an open brain injury, surgery is the first course of treatment. In such cases, the doctor s first sim is usually to repair the fractured skull and remove damaged tissue. This minimizes pressure on the brain and also helps prevent secondary infections and injuries.

These surgeries are generally performed while the patient is under general anaesthesia. Recovering from a traumatic brain injury takes time and hospitalization is usually required for a few weeks. Once the injury has healed considerably, rehabilitation is then required to relearn basic skills. This may begin as an inpatient procedure and later be transferred to an outpatient exercise. The duration and type of rehabilitation required vary from case to case and depends on the type and severity of the injury. 

Does Surgery Help In Treating A Traumatic Injury?

Did you know that almost all of your nerves converge in your feet and that your foot is the most sensitive part of the human body? Did you also know that if there are any complications to your body, then the feet can show the symptoms indirectly? Science has time and again proved this and it is high time that you give the adequate care for your feet.

This is nowhere explained better than in ancient Ayurveda, where it emphasises the importance of foot massage and the need to strengthen the nerves. Ayurveda has a long traditional foot massage therapy called as  Padabhyanga  which can be traced back to more than 5000 years. The foot massage with essential oils would improve blood and lymphatic circulation, nourishes the skin, and calms the restless mind.

Foot massaging can relax the muscles of the feet and legs, it can also help in relieving stress and anxiety. Just like how the tree gets their nourishment from their roots, channelling a proper foot massage can rejuvenate the entire mind and body.  Let us look at in detail.

What is Padabhyanga?

The word Padabhyanga comes from the two Sanskrit words  Pada+abhyanga   Pada  means foot and  Abhyanga  means massage. It is one of the most calming and soothing massage therapy and can keep your mind and soul revitalised if done in a proper way. Participating in this massage therapy daily can allow you to release the clogged energies.

3 Types of Padabhyanga Massage:

The massage can be segregated into three different types as detailed below.

Padabhyanga with hand: This type of massage is the fundamental form of massage and is basically done by your hand in the rubbing and stroking of foot. The heat is generated by it and the cardiovascular circulation gets activated. The massage uses sesame seed oil generally and in some cases even herbal infused oil is also used for a better cure.
Padabhyanga with kasa bowl: In this type of massage, a Kasa bowls with oil coating are wormed. Then the bowl s round surfaces are used to massage the foot and sole in a circular motion. The kasa bowls are generally made of copper and tin. Massaging in such a manner can eliminate toxins and it can also release negative energies from your body.
Padabhyanga marma therapy: This type of therapy is very similar to acupuncture, where the pressure points of your feet are activated. These are called as marma points and special care is taken to make sure that these marma points are activated by pressing them over a small period of time. The therapy releases negative energy and relaxes your mind with rejuvenation.

Foot Massage - How It Can Help Relieve Stress?

If people understood the benefits of laughter and it could be packaged and sold in bottles, then it would sell the most. Laughter and humour is contagious and easy to  make and use. It has many therapeutic benefits besides just enjoying a good joke. When laughter is shared, it binds people together and increases happiness and intimacy. Laughter also triggers healthy physical changes in the body. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. 

A. Laughter is good for your health:
1.Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
2.Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
3.Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
4.Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems. 

B. The link between laughter and mental health:
1.Laughter dissolves distressing emotions. You can’t feel anxious, angry, or sad when you’re laughing. You will feel lighter, happier and confident.
2.Laughter helps you relax and recharge. It reduces stress and increases energy, enabling you to stay focused and accomplish more. It has the capacity for a person to be in touch with the present and bounce back faster from problematic situations.
3.Humor shifts the perspective, allowing you to see situations in a less serious light. You will be able to see your own mistakes as errors of judgement, learn from them and move on. You will feel less anxiety and panic reducing your heart rate and muscle tensions.

Shared laughter is one of the most effective tools for keeping relationships fresh and exciting. All emotional sharing builds strong and lasting relationship bonds, but sharing laughter and play also adds joy, vitality, and resilience. And humor is a powerful and effective way to heal resentments, disagreements, and hurts. Laughter unites people during difficult times.

C. Humour improves your Social Relationships
Incorporating more humor and play into your daily interactions can improve the quality of your love relationships— as well as your connections with co-workers, family members, and friends. Using humor and laughter in relationships allows you to:
1.Be more spontaneous. Humor gets you out of your head and away from your troubles.
2.Let go of defensiveness. Laughter helps you forget judgments, criticisms, and doubts.
3.Release inhibitions. Your fear of holding back and holding on are set aside.
4.Express your true feelings. Deeply felt emotions are allowed to rise to the surface. Its easier for others to take constructive feedback when sandwiched between something light and positive. 

D. Making opportunities to laugh together:
1.Watch a funny movie or TV show.
2.Go to a comedy club.
3.Read the funny pages.
4.Seek out funny people.
5.Share a good joke or a funny story.
6.Check out your bookstore’s humor section.
7.Host game night with friends.
8.Play with a pet.
9.Go to a “laughter yoga” class.
10.Fool around with children.
11.Do something silly.
12.Make time for fun activities (e.g. bowling, picnics, games) 

However, it is important to keep in mind that you don’t laugh at someone or in their absence. Don’t resort to sarcasm and witticism, which is not clean humor and showing sensitivity towards other people’s sentiments. So take out your laughter arsenal and get ready to shoot.








LAUGHTER: THE BEST MEDICINE

In India, crimes against women have been on the rise; they might have always happened at the same rate but today's media have become more attentive towards these crimes by bringing them to the forefront. Recently, the devastating news of an Assamese higher secondary student being raped and killed has surfaced. Her floating decomposed body was not discovered until 4th of May when the incident itself occurred on 28th of April. If a rape victim dies, it is the most unfortunate consequence that the parents and the loved ones have to live with but there are numerous victims who survive and they can lead a normal life with guidance and care. Any occurrence of sexual assault not only leaves scars on the outside but also have deeper psychological and emotional effects. The emotional scars can manifest in the form of post-traumatic disorder, depression and suicidal tendencies. If you know anyone who has undergone such an experience, then read on to find out how you can help her get back to her life.

Medical Examination: Physical effects of rape can be adverse on the victim. Forced sexual assault causes bruising, wounds and vaginal bleeding and immediate medical attention is required to ensure safety. Subsequent medical tests should also be carried out to check for Urinary Tract infection, Sexually transmitted diseases (STDs) and uterine fibroids.

Therapy: Wounds of the flesh heal, but it takes a lot of time to recover from emotional damage and in some cases the survivors bear the burden of psychological scars all through their lives. They may see the incident as an assault to their souls and develop depression, post-traumatic disorder, borderline personality disorder, sleeping and eating disorder. The loved ones have to be understanding and be patient with them. One-on-one therapy or group therapy sessions can be very helpful. Talking about their emotions and resolving issues of anger, regret, pain, fear, guilt in a friendly, supported and understanding environment can help them reconstruct their self-image.

Counseling: Guilt and shame are two most common stigmas that most survivors have to deal with. They somehow blame themselves for the incident and regret any step they think that might have led to the incident. They become so consumed by the incident that they think the experience defines them, instead of their persona which is called dissociative identity disorder. In such cases counseling sessions can prove to be very beneficial. They need guidance to understand the situation and separate themselves from the incident. The survivors may feel weak and victimized, overpowered and violated; they may also think that they have lost control of their bodies. Counseling can assist to resolve such issues and help them empower themselves with time.
It is important to make the survivors realize that it is not the end of their lives. With a positive attitude, proper rehabilitation and counseling rape survivors can lead a normal, happy life.

Overcoming Sexual Harassment: You Are Stronger Than You Think

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